Rosie Millen is a former model who not only is a fully qualified nutritionist therapist, qualified Functional Medicine practitioner but also a founder of the amazing Dynabites, a range of amazing vegan protein bars. You might already have seen her Dynabites at various cafes around London such as Paola’s BodyBarre in Fulham or the Triyoga cafees. Since getting to know her she has had to answer hundreds of my questions about health and nutrition. It’s kind of hard not to ask her when you see her as she looks absolutely amazing and you just feel like you need to know all her secrets. We recently wrapped up some of the most intresteing questions for you to take part of:
What are the most common health problems you see in your clinic?
Definitely weight loss. I would say 90% of my clients come to me because they want to lose weight. Secondary to this is increased energy. I see more and more patients with low energy levels due to poor diet (despite believing they are healthy) and too much stress in their lives! If you are in a constant state of stress and don’t recover properly then after about three years or so your adrenal glands (stress glands) will become exhausted and so will you. This is known as Adrenal Fatigue and is more and more common in the people I see.
What exactly is Adrenal Fatigue and what can you do about it?
The adrenal glands are endocrine glands that sit on top of the kidneys. There are two adrenal glands. They are chiefly responsible for regulating the stress response through the synthesis of numerous hormones. Healthy adrenal glands secrete a number of hormones such as adrenaline and cortisol. These allow our bodies to deal with physical and emotional stress. When we experience physical or mental stress the adrenal glands release adrenaline and cortisol into the blood stream to prepare us for the stress. The heart beats faster, pupils dilate and sugar is sent to the muscles to deal with the stress. If the adrenal glands are constantly pumping out these stress hormones and don’t have time to recover then they can become fatigued and stop producing these hormones. This can eventually lead to adrenal exhaustion.
We have had a lot of conversations about how stress is one of the worst things for your health. Can you explain more?
Acute stress is a good thing, it’s when the stress is prolonged then it can become dangerous. It can affect the body and it mechanisms in many ways for example – it can make you gain weight, interrupt your sleeping, lower your blood pressure, suppress the immune system, affect your digestive capacity and make you feel low and depressed after a while. Since stress is such a silent threat the to body in high amounts it is important to really rest up and slow down and perhaps stop what you are doing in order to make a nice recovery. Sleep is profound for the recovery of the adrenal glands. And don’t be fooled by exercising your demons away if you really had not had enough sleep. Whilst this can give you a temporary high – exercise can be a stress on the body if you are not feeling well as it releases cortisol into the blood stream. So if you are really tired, stressed or run down just rest and sleep!
You have also said that being social is important for your overall wellbeing, what do you mean by that?
Stress is relative. And your body will have a stress response to anything you find stressful – be it physical stress and emotional stress too. One of this biggest threats to the body on an emotional level is fear and loneliness. People who start to feel down quite often tend to isolate themselves but this usually makes things worse so having a balanced social life is very important for your overall health.
What are the most common mistakes people make who think they are being healthy when trying to loose weight?
Not balancing your blood sugar levels, eating too little lean protein and/or drinking alcohol. There are a lot of hidden calories in cocktails and even wine unfortunately.
What do you eat on a normal day?
My diet is very ‘Paleolithic’ so it consists mostly of protein in the form of eggs, fish, chicken, quinoa and protein shakes and then lots of vegetables, nuts, seeds and some fruits. I don’t eat many grains. I also eat gluten and dairy free
What are the top three things you keep in your fridge?
Eggs, spinach, chicken, hoummous and almond milk.
Quinoa, coconut milk, oats, nuts and Dynabites!
Lets talk about something else that’s all over the health online hemisphere right now: vegan diets and how much protein you actually need. You say that we need about 1,2 grams of protein per kg weight per day . What’s your take on raw food and vegan diets?
I used to be a vegetarian for a decade (thanks to my parents) and I really wish I wasn’t! Most people overlook the power of protein and how much we need of it. Our bodies are made of mostly proteins and fats. The reason they are called ESSENTIAL amino acids (proteins) is because our bodies don’t make them and so we have to eat them. You need a gram of protein per kilo of body weight. Everyday. So if you weigh 60kg you need 60 grams of protein. And this is just basic – not optimal. Most vegetarians and vegans do not get enough protein and if you’re living a stressful life or you work out a lot you need more.
Do you recommend digestive enzymes and probiotics?
Yes all the time. Digestive enzymes are to help breaking down the food while in the stomach and probiotics helps the colon. Especially if you have been on medications such as antibiotics or have had any surgeries you will definitely need probiotics to restore the good bacteria. I recommend for ex. this one Terranova Probiotic Complex.
If you would like to book an appointment with Rosie or learn about her 21 Day Detox Program visit www.missnutritionist.com