Latest news with #Nichola
Scottish Sun
16-06-2025
- Health
- Scottish Sun
Top nutritionist reveals the popular staple you should NEVER eat for breakfast… and what to grab instead
Find out the best bets to have energy the whole day below SOUR TASTE Top nutritionist reveals the popular staple you should NEVER eat for breakfast… and what to grab instead Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) A TOP nutritionist has revealed the one thing you shouldn't eat for breakfast – chocolate spread. Nichola Ludlam-Raine has shared how to get your day off to the best possible start – and why some of Britain's favourite breakfasts are doing more harm than good. Sign up for Scottish Sun newsletter Sign up 6 Fry ups are sadly off the list of healthy brekkies Credit: SWNS 6 6 Slices of white toast with chocolate or biscuit spread are slammed, for being 'carb heavy' and lacking in fibre, protein and plant diversity – with the spreads 'essentially sugar and oil'. Nichola revealed unfortunate truths about the nation's favourite morning meals, including that there can be up to 14 teaspoons of sugar in a bowl of processed cereal, and 16 grams of fat in a bacon butty. She also shared ideas for nourishing yet delicious alternatives to jumpstart your day, keep you satisfied through the morning, and increase your energy and focus. Nichola, who partnered with St. Dalfour [ a fruit spread company that claims to use quintessentially French methods and all-natural ingredients, said: 'The biggest mistake I see people making is choosing a carb-heavy breakfast that lacks fibre, protein and plant diversity – for example, white bread with butter or chocolate spreads, and that's it. 'As a dietitian, I recommend switching to sourdough or wholemeal bread, which offers more fibre, protein and has a lower GI - i.e. its energy is released more slowly, adding a nut butter for healthy fats and protein, and opting for a lower-sugar, higher-fruit-content fruit spread or jam. "Adding some fruit in the form of sliced banana or berries would be a bonus too. 'A great hack is to keep a 'diversity jar' of mixed seeds handy - I always suggest this to my patients - to sprinkle on toast, yoghurt, porridge and more." It comes after research revealed breakfast is the least healthy way to start the day for many Brits – with 31 per cent still favouring the full English. Other top morning meals respondents routinely reached for were a classic bowl of cereal, scrambled eggs on toast, a bacon sandwich, and an old faithful, porridge. But a quarter rarely or never think about whether their breakfast is good for them – prioritising ease, speed, and familiarity instead. Drinks to avoid if you want to stay energised, according to nutritionist Kayla Daniels As a result, 32 per cent at least sometimes feel guilty about their breakfast choice. They also found themselves feeling jealous of other nations' early morning offerings, primarily the French, American, and Italian. Nichola added: 'There's no one-size-fits-all 'perfect' breakfast, but generally, poorer choices tend to be those that are high in added sugars and low in fibre, such as many boxed sugar or honey-coated cereals, white toast with sugary chocolate or biscuit spreads, and pastries, or high in saturated fat and low in plant-based nutrients like greasy fry-ups. 'But you don't have to give these up altogether – why not adapt your next full English instead? "Swap fried pork sausages for leaner, grilled protein like chicken or turkey sausages, or even eggs, and add grilled tomatoes, mushrooms, and sautéed spinach. 'Use wholegrain toast and cook with minimal added fat – reduced salt or sugar baked beans get a thumbs up from me too. 'Other favourite breakfasts you can adapt include porridge or overnight oats, wheat biscuits, and wholemeal toast – choosing how to top each of these can make all the difference. 'Avoid over-sweetening with sugar or syrups, choose jams or fruit spreads with a higher fruit content, and pair with nut butters or a sprinkling of seeds for healthy fats and plant points. "Adding plain yoghurt, or serving kefir alongside, will help to boost the protein content for satiety too. 'This will help to avoid blood sugar spikes followed by dips – which can leave you feeling tired, irritable, and hungry again quite quickly. 'We should also ideally take the time to chew properly and avoid eating on the go – eating too quickly can impair digestion and may lead to feeling sluggish or overeating, as the body's fullness signals take time to register. 'Where possible, aim to sit down and eat mindfully, even if just for a few minutes – and if in a rush, prepare a simple breakfast box with nuts, seeds, and dried fruit to grab on busy mornings.' The research also found 48 per cent of adults eat a healthy breakfast only once every few days, despite 85 per cent claiming this is important to them. But more would reach for a healthier option if it was more convenient (40 per cent) or tasted just as good as what they usually eat (39 per cent). While 53 per cent indulge in processed and ultra-processed foods in the morning at least a few times a week. Rowland Hill, a spokesperson for St. Dalfour added: 'It's wonderful to see so many of us are becoming more conscious of the negative effects of overprocessed foods and opting to prioritise quality and freshness. 'But we also believe we shouldn't have to sacrifice flavour to enjoy a decadent treat and look after ourselves. 'That's why we want to inspire audiences to enjoy a touch of French flair at breakfast — or any time of day — with our C'est Parfait recipe inspiration." 6 Chocolate spread is a no-go, according to a top nutritionist Credit: Getty 6 Fruits are a key part of a healthy start to the day Credit: Getty 6 Old faithful porridge provides slow release energy throughout the day Credit: Getty
The Irish Sun
16-06-2025
- Health
- The Irish Sun
Top nutritionist reveals the popular staple you should NEVER eat for breakfast… and what to grab instead
A TOP nutritionist has revealed the one thing you shouldn't eat for breakfast – chocolate spread. Nichola Ludlam-Raine has shared how to get your day off to the best possible start – and why some of 6 Fry ups are sadly off the list of healthy brekkies Credit: SWNS 6 6 Slices of white toast with chocolate or biscuit spread are slammed, for being 'carb heavy' and lacking in fibre, Nichola revealed unfortunate truths about the nation's favourite morning meals, including that there can be up to 14 teaspoons of sugar in a bowl of She also shared ideas for nourishing yet delicious alternatives to jumpstart your day, keep you satisfied through the Nichola, who partnered with St. Dalfour [ Read more Health 'As a dietitian, I recommend switching to sourdough or "Adding some fruit in the form of sliced banana or 'A great hack is to keep a 'diversity jar' of mixed seeds handy - I always suggest this to my patients - to sprinkle on It comes after research revealed breakfast is the least healthy way to start the day for many Brits – with 31 per cent still favouring the Most read in Health Other top morning meals respondents routinely reached for were a classic bowl of cereal, But a quarter rarely or never think about Drinks to avoid if you want to stay energised, according to nutritionist Kayla Daniels As a result, 32 per cent at least sometimes feel guilty about their breakfast choice. They also found themselves feeling jealous of other nations' early morning offerings, primarily the French, Nichola added: 'There's no one-size-fits-all 'perfect' breakfast, but generally, poorer choices tend to be those that are high in added sugars and low in fibre, such as many boxed sugar or honey-coated cereals, white toast with sugary chocolate or biscuit spreads, and pastries, or high in saturated fat and low in plant-based nutrients like 'But you don't have to give these up altogether – why not adapt your next full English instead? "Swap fried 'Use wholegrain toast and cook with minimal added fat – reduced salt or sugar 'Other favourite breakfasts you can adapt include porridge or 'Avoid over-sweetening with sugar or "Adding plain yoghurt, or serving kefir alongside, will help to boost the protein content for satiety too. 'This will help to avoid blood sugar spikes followed by dips – which can leave you 'We should also ideally take the time to chew properly and avoid eating on the go – eating too quickly can impair digestion and may lead to feeling sluggish or 'Where possible, aim to sit down and eat mindfully, even if just for a few minutes – and if in a rush, prepare a simple breakfast box with nuts, seeds, and dried fruit to grab on busy mornings.' The research also found 48 per cent of adults eat a But more would reach for a healthier option if it was more convenient (40 per cent) or tasted just as good as what they usually eat (39 per cent). While 53 per cent indulge in processed and Rowland Hill, a spokesperson for St. Dalfour added: 'It's wonderful to see so many of us are becoming more conscious of the negative effects of 'But we also believe we shouldn't have to sacrifice flavour to enjoy a decadent treat and look after ourselves. 'That's why we want to inspire audiences to enjoy a touch of French flair at breakfast — or any time of day — with our C'est Parfait recipe inspiration." 6 Chocolate spread is a no-go, according to a top nutritionist Credit: Getty 6 Fruits are a key part of a healthy start to the day Credit: Getty 6 Old faithful porridge provides slow release energy throughout the day Credit: Getty
Daily Mirror
16-06-2025
- Health
- Daily Mirror
UK's favourite breakfasts could be harming your health, warns nutritionist
A nutritionist has warned not all breakfasts are created equal, and some of the nation's favourite morning meals are doing more harm than good - including some of the worst foods to start off your day Nutritionist Nichola Ludlam-Raine has critiqued some of Britain's cherished breakfast choices, suggesting they might not be the health boost we often think they are, calling out some of the worst foods to start off your day. She has blasted white toast paired with a chocolatey or biscuity spreads for being 'carb heavy' and deficient in fibre, protein and plant diversity. Branding the spreads little more than 'sugar and oil'. It's bad news for cereal, and bacon lovers, too, as she points out that processed cereals can contain up to 14 teaspoons of sugar per bowl and a bacon butty can be laden with 16 grams of fat. Teaming up with St. Dalfour, Nichola voiced her concern: "The biggest mistake I see people making is choosing a carb-heavy breakfast that lacks fibre, protein and plant diversity – for example, white bread with butter or chocolate spreads, and that's it." It comes after research revealed breakfast is the least healthy way to start the day for many Brits with 31% still favouring the full English. Other top morning meals Brits routinely reached for were a classic bowl of cereal, scrambled eggs on toast, a bacon sandwich, and porridge. But a quarter rarely or never think about whether their breakfast is good for them, choosing instead to prioritise ease, speed, and familiarity. As a result, 32% feel guilty about their breakfast choice. They also found themselves feeling jealous of other nations' early morning offerings, primarily the French, American, and Italian. Nichola commented: "There's no one-size-fits-all "perfect" breakfast, but generally, poorer choices tend to be those that are high in added sugars and low in fibre." The study found that most people would opt for healthier choices if they were more convenient or tasted as good as what they usually eat. However, Nichola reassures us that we don't need to completely abandon our favourite breakfast items. Instead, she suggests making small, manageable changes. Here are some of her alternative suggestions: Switch to sourdough or wholemeal bread for more fibre and protein, and a lower GI - meaning its energy is released more slowly. Add nut butter to your toast for healthy fats and protein, and opt for a lower-sugar, higher-fruit-content fruit spread or jam. Swap fried pork sausages for leaner, grilled proteins like chicken or turkey sausages, or even eggs, and add grilled tomatoes, mushrooms, and sautéed spinach. Cook with minimal added fat – reduced salt or sugar baked beans get a thumbs up from me too. Avoid over-sweetening porridges or overnight oats with sugar or syrups, and choose jams or fruit spreads with a higher fruit content. Pair porridge with nut butters or a sprinkling of seeds for healthy fats and plant points. To ensure you can easily incorporate these healthier options into your routine, Nichola suggests keeping a 'diversity jar' of mixed seeds on hand to sprinkle on toast, yogurt or porridge. She suggests that these minor adjustments can help maintain steady blood sugar levels, preventing the fatigue, irritability, and hunger pangs that often follow a sudden drop. "We should ideally take the time to chew properly and avoid eating on the go," she adds. "Eating too quickly can impair digestion and may lead to feeling sluggish or overeating, as the body's fullness signals take time to register. "Where possible, aim to sit down and eat mindfully, even if just for a few minutes – and if in a rush, prepare a simple breakfast box with nuts, seeds, and dried fruit to grab on busy mornings." Rowland Hill, a spokesperson for St. Dalfour added: "It's wonderful to see so many of us are becoming more conscious of the negative effects of over processed foods and opting to prioritise quality and freshness. But we also believe we shouldn't have to sacrifice flavour to enjoy a decadent treat and look after ourselves. "That's why we want to inspire audiences to enjoy a touch of French flair at breakfast - or any time of day - with our C'est Parfait recipe inspiration."
Daily Mirror
09-06-2025
- Health
- Daily Mirror
'My weird handprint-shaped bruise saved my life after a devastating diagnosis'
Nichola Smith from Glasgow first noticed unusual bruising on her arms, but she had no idea it was the first sign of a life-threatening illness that she would face, not once, but three separate times At 12 years old, Nichola Smith noticed unusual bruising on her arms, with one shaped like a handprint. But it was far from a scrape in the playground or a play fight with her brother, as it led to a devastating diagnosis that she could never imagine. In January 1994, Nichola, from Glasgow, was a typical pre-teen before she started to feel persistently unwell. For weeks, the 12 year old had high temperatures, fatigue and experienced bouts of diarrhoea. Then one day, after play-fighting with her brother and cousins, as any typical child does, she spotted something unusual "I remember one of them had grabbed me," said Nichola, now 44, "and it left a bruise on my arm in the shape of a handprint." Not thinking too much into it at the time, Nichola went to her GP with her mum and was told she had a viral illness. She was sent home and told to attend a precautionary blood test the following week. READ MORE: 'I went for a quick eye test after breaking my glasses - days later I had surgery' However, in just a few days, Nichola had collapsed at home and was rushed to hospital. Just hours later, Nichola was diagnosed with Acute Myeloid Leukaemia (AML). Leukaemia UK reports that 37% of all leukaemia cases are diagnosed in emergency departments, a figure significantly higher than the average of 21% for all other cancers. Delays in diagnosis can result in limited treatment options and a reduced chance of survival. Currently, there are 60,000 people living with leukaemia in the UK. Nichola recalled: "Mum watched a lot of medical programmes and as soon as I was taken to hospital she said she had a feeling it was leukaemia. "She knew that the extreme bruises were a symptom. I went into complete panic mode. I thought I was going to die." Nichola underwent treatment for AML immediately, with several blood transfusions and five rounds of chemotherapy. On the road to recovery, she returned home, but devastatingly, by July 1995, she was told that her leukaemia had returned. This led the teenager to undergo a bone marrow transplant six months later to try and put her into remission. They couldn't find a suitable match with family members or on the donor register, so instead, Nichola received an autologous transplant – a transplant from her own cells. The transplant was a success, and Nichola soon went into remission. She was able to return to normal life as a teenager, went back to school before attending college and started her career working in a nursery. Nichola underwent regular testing to monitor the potential after-effects of the treatment she endured. In 2006, at the age of 26, one of these appointments revealed she had pre-cancerous cells in both her breasts, a common side effect of the leukaemia treatment she had received all those years ago. "It was another trauma to get through," she said. "They said I would need a double mastectomy. I had three major operations and a lot of recovery time. I still get checked every year for any breast cancer cells." But that wasn't the last of the bad news that Nichola had to face. In January 2022, she contracted COVID-19 and struggled to recover. After undergoing tests, it tragically revealed that she had myelodysplasia - a blood cancer that could eventually lead to AML. Nichola said: "I was devastated. I kept saying to myself, 'Here we go again' and 'why me?'. I have had so much bad luck in my life with my health and I couldn't believe I was going to have to fight again." She was initially put on a 'watch and wait' regime, followed by blood transfusions. Come August 2023, the situation escalated as her blood cancer advanced, needing chemotherapy, radiotherapy, and another stem cell transplant. Thanks to advancements in cancer treatment since her initial stem cell transplant in 1996, Nichola's brother, Andrew, could donate stem cells despite only being a 50% match. Miraculously, the transplant turned out to be a success. "Since my first leukaemia diagnosis, I feel like I have built a resilience and a wall that hides how I feel. But at times that wall crashes down," Nichola admitted. "I am still young, and it shouldn't be like that. Cancer has taken a lot from me, but I am grateful to still be here. After four cancers, I hope I can have a normal life but for now, I'm taking it one day at a time." Nichola is courageously sharing her story in support of the #SPOTLeukaemia campaign, spearheaded by Leukaemia UK and Leukaemia Care, to spotlight the warning signs of leukaemia. Shockingly, 28 people in the UK are diagnosed with leukaemia every day, yet the symptoms can be so diverse and widespread that diagnoses are frequently missed or incorrect. The most common symptoms of leukaemia are: Extreme tiredness (fatigue) Bruising Unusual bleeding Repeated infections This year, the #SPOTLeukaemia message will be hard to miss. Leukaemia UK and Leukaemia Care have teamed up with JCDecaux Community Channel, an initiative from the UK's leading out-of-home media owner JCDecaux UK, to bring the campaign to more than 150 digital billboards in major cities across the UK, including eight in Scotland. The campaign will run until the end of June.
Daily Record
06-06-2025
- Health
- Daily Record
Scots woman 'saved by handprint bruise' after devastating cancer diagnosis
Nichola Smith, 44, began her battle with cancer at just 12-years-old. A Scots woman diagnosed with blood cancer three times has told how a handprint bruise "saved her life". Nichola Smith, 44, from Glasgow, fell unwell at the age of 12, suffering fatigue, high temperatures and bouts of diarrhoea. After playing with her brother and cousins, she noticed a strange bruise on her hand. Speaking to our sister title, Glasgow Live, said: 'I remember one of them had grabbed me and it left a bruise on my arm in the shape of a handprint.' She went to the GP with her mum, where she was diagnosed with a viral illness. After being sent home, Nichola collapsed and was rushed to hospital. Just hours later, the then-schoolgirl was diagnosed with Acute Myeloid Leukaemia (AML). Nichola said: 'Mum watched a lot of medical programmes and as soon as I was taken to hospital she said she had a feeling it was leukaemia. She knew that the extreme bruises were a symptom. I went into complete panic mode. I thought I was going to die.' Treatment began immediately for Nichola, and after several blood transfusions and five rounds of chemotherapy, she returned home to begin the road to recovery. But the following year, received the devastating news that her AML was back. She then underwent a bone marrow transplant to put her in remission. Thankfully, the treatment was successful and she was finally able to resume normal teenage life. She went on to attend regular testing to monitor the potential after-effects of the harsh treatment she had received. It was during one of these appointments in 2006 that a routine mammogram revealed she had pre-cancerous cells in both her breasts - a common side effect of the leukaemia treatment she had received. Nichola was 26 at the time. She said: 'It was another trauma to get through. They said I would need a double mastectomy. I had three major operations and a lot of recovery time. I still get checked every year for any breast cancer cells.' Just when Nichola thought she was finally in the clear, bad news struck again in January 2022, when she contracted COVID-19 and found she struggled to recover. Tests revealed she had myelodysplasia, a blood cancer that could eventually lead, once more, to AML. For the fourth time, Nichola's world was rocked by cancer. Nichola said: 'I was devastated. I kept saying to myself 'Here we go again' and 'why me'. I have had so much bad luck in my life with my health and I couldn't believe I was going to have to fight again.' Nichola was placed on the 'watch and wait' list, then started on blood transfusions. In August 2023, she received the news that her blood cancer had progressed and she once again needed chemotherapy, as well as radiotherapy and a stem cell transplant. With significant progress in cancer research since Nichola's first stem cell transplant in 1996, her brother, Andrew, was now able to donate stem cells with only a 50% match. Thankfully, the transplant was successful. Nichola is sharing her story in support of the #SPOTLeukaemia campaign. which aims to raise awareness about the signs and symptoms of the disease. The most common symptoms of leukaemia are: Extreme tiredness (fatigue) Bruising Unusual bleeding Repeated infections Colin Dyer, CEO at Leukaemia Care said: 'Nichola's story is a powerful reminder of why we all need to know the signs and symptoms of leukaemia. The reality is that leukaemia can develop quickly and be life-threatening, yet the early symptoms like fatigue, bruising or repeated infections are often mistaken for less serious illnesses. 'That's why our #SpotLeukaemia campaign is so important. We want everyone to be aware of the signs, because recognising something as seemingly simple as a handprint-shaped bruise can, quite literally, save a life.'
