Daily meal options



Monday scrambled egg with butter and spinach
Tuesday poached eggs and tomatoes
Wednesday bacon and tomatoes
Thursday bacon and egg
Friday omelette with cheese
Saturday smoked salmon with scrambled eggs
Sunday bacon, egg, tomatoes, mushrooms, turkey sausage


Tuna salad
Egg mayo salad
Vegetable soup with cheese
Avocado salad with tomato, lime and coriander
Roast chicken salad
Ham and eggs
Full fat yoghurt, berries and almonds


Cauli Shepherds pie with courgettes and carrots
Gammon, and cauliflower cheese (sauce made with cheese, butter and crème fraiche)
Slow cooked pork with red cabbage and mixed green veg
Salmon in crème fraiche and dill sauce with tomato salad, and avocado salad
Courgetti Bolognese and
Roast chicken dinner with broccoli, cabbage, roast carrots and parsnips
Thai green vegetable curry and brown rice.

Snacks: olives, cheese, ham, hard boiled eggs, veggie sticks and humous

Victorian Living- fantastic health!

4 Victorian lady

Live like a mid Victorian for fantastic health ☺


When I read this article, I was very excited.

Working class Victorians had a life expectancy comparable to modern British people, as long as they got to the age of 5. This was in spite of the lack of modern surgery, and antibiotics.

From reading about how they lived, this is what I would advise you to do.

  1. Move as naturally and as much as you can
  2. Eat nutrient dense foods e.g. organ meats, egg yolks, fatty fish, greens, berries
  3. Eat seasonally and locally for higher nutrients
  4. Nourish your gut bacteria with onions, leeks, Jerusalem artichokes
  5. Eat fatty fish like mackerel or sardines
  6. Drink as little alcohol as possible. Victorian beer was 1-3% and they watered it down.

The ancient origins of the way I eat are in Paleolithic times but the modern origins lie in 1863. In that year, a famous Victorian undertaker William Banting, published his way of eating for the people of England to read. His Letter on Corpulence is in print today!

Interesting facts on William Banting- post it style

His undertaking firm carried out the funerals of Queen Victoria, the Duke of Wellington and George the Third and Fourth.

He is a distant relative of Frederick Banting who discovered Insulin.

Banting is the name given to the South African version of Low Carb Healthy Fat and postings on the Facebook Banting site frequently have over 1000 “likes”

Migraine Essentials

5 Migraine

In the days before I talked about lifestyle so much with my patients, I treated migraine according to the standard way as outlined by our local neurologist at the tertiary centre. He advises a washout period of 2 weeks without any drugs, followed by a series of migraine prevention drugs. He also talks about the need for regular meals and drinks, and sleep.

Nowadays with my focus on diet and lifestyle, I look at that first. For instance, there is not much point looking at triptans(one of the main types of drugs for migraine), if a person’s nutrition consists of just biscuits. To put it another way, I no longer gloss over the regular meals and drinks section, which is clearly there in the guidance.

Today I saw a 50 yr woman who had what I call a busy person’s diet. I will outline it below.

No breakfast.

Cereal bar or toast at work.

Sandwich for lunch

Pasta for tea

Fruit as snacks

The trouble with this way of eating, is that your blood sugar will be up and down all day in a random way, you will be very carbohydrate dependent and you will probably have to have a snack every 2-3 hours.

There are doctors, such as Dr Perlmutter in the USA, who suggest that a “low carb, healthy good fat” way of life does away for the need to eat a meal or snack every few hours, and that eating in that way will make your headaches go away. It is worth a go and is what I suggest before any other methods- such as drugs- are tried. It worked for me, and it works for many of my patients. Look at the plate on the front page of my website for a list of foods to eat or follow the programme in Dr Permutter’s book, Grain Brain.I did it for 4 months, my health was transformed in that time AND I no longer get migraine.



There are many different ways of fasting. One of the simplest is to skip a meal if you are not hungry, like I did in my sample-eating week. Another is to have a late breakfast, or skip it altogether if you simply don’t feel hungry when you first get up.

Short Daily Fasting Regimens

12 hour fasting

A 12 hour fasting period done every day used to be ‘normal’. That is, eating 3 meals a day from, say 7 am to 7 pm and avoiding eating anything from 7 pm to 7 am.

At that point, you have a small breakfast. This was what I remember it as a young child in the 1960s.
If this does not work for you…try

16 hour fasting

For example, this would mean eating from 11 am – 7 pm, and fasting from 7 pm to 11am. This generally means skipping the morning meal every day. I would say a third of you like doing this.

The ‘Warrior’ diet

Drawing upon inspiration from ancient warrior tribes such as the Spartans and Romans, the core of the diet consists of eating all meals in the evening during a 4 hour window. I know a woman who does this any day when she is going out for an evening meal. She used to be obese and for many years has been a normal weight. This woman doesn’t even exercise!

Here’s the science: Your insulin and blood sugar go nice and low, which will help you keep your weight down and avoid or reverse diabetes.

With thanks to Dr Jason Fung who writes about Intermittent Fasting at www.intensivedietarymanagement.com/fasting-a-history-part-i/

The Malnourished Boy

7 Scales

I saw a 10-year-old boy today who was very small for his age and looked quite malnourished. He had also been diagnosed with ADHD. His Mum told me his history. He had seen the Pediatrician and the dietitian and great efforts had been made to help him put on weight. As Mum and Dad worked long hours he had to go to school early in the morning, and he had all his meals at school.

Two problems emerged from our conversation

  1. The dietitian was trying to help him put on weight by suggesting his mum fed him junk food such as biscuits. Mum rightly thought this was not a great idea. Not everyone gains weight with junk food and biscuits are not great food for brain or body development.
  2. His 3 school meals sounded as if they would be deficient in protein and fat, so much so that I am planning a meeting with the head teacher. This would not make too much difference if he had 2 good nutritious meals at home each day, but as he had all 3 meals at school it did make a difference. His mum told me that breakfast would consist of a breakfast bar or toast, cereal or porridge. And evening meal would be hot dog sandwiches or toasted sandwiches. I am hoping the menu described is not a true reflection of what is served to the children. Children need protein and fat food to grow, and to concentrate- meat, fish, eggs, and cheese would be a start.

I have arranged blood tests for iron studies, B12 and folic acid and full blood count as I feel he may well be deficient and this will also adversely affect his behavior.