The Wordrobe gets the word on wellness with Rhiannon Lambert, leading Harley Street nutritionist and best-selling author
Having established herself at London’s most renowned health boutiques, Rhiannon leads a team of health professionals from her Harley Street clinic.
A believer in healthy relationships with both food and the body, she’ll be hosting an upcoming supper club at Searcys at the Gherkin later this month, treating guests to a three-course feast inspired by her first book, Re-Nourish: A Simple Way to Eat Well.
We caught up with Rhiannon to find out more, as well as her tips for beating the January blues and avoiding bland crash diets.
What are your tips for keeping wellness levels up while partying?
Hydration is the cornerstone to good health, and estimates suggest the average Briton drinks less than 1 glass, meaning most of us aren’t drinking nearly enough.
Sleep also plays a vital role in good health and well-being throughout your life. In fact, it is just as important as eating healthy and exercising, and research shows those who sleep less than 5 hours a day tend to weigh significantly more than those who get adequate sleep.
What are the best ways to stay healthy in January?
It is important to find a healthy relationship with food. It is not about thinking what you can take out of your diet, but more about thinking “what positive things can I add in?” – That approach is far more sustainable and maintainable.
Be more aware of what you are eating and try to avoid restrictive dieting and binge cycles. Nobody knows your body better than you do.
And if you are armed with basic guides about things like gut health, alcohol, sugar, mindful eating and bone health, you can make better choices. It is about knowledge, not magic.
Looking at the vegan diet trend, how do you recommend creating a balanced vegan plate?
Plant-based diets can offer up many affordable, tasty and nutritious options. If they are rich in beans, nuts, seeds, wholegrains and plenty of fruit and vegetables, eating a plant-based diet can provide all the nutrients needed for long-term good health.
A well-balanced vegan plate draws attention to fruits, vegetables, grains, legumes, nuts and seeds. It demonstrates that sources of calcium can be found in many food groups and that beans, lentils, chickpeas, nuts and seeds are important for a healthy diet.
It also highlights that it is essential to get enough vitamin B12, vitamin D, omega-3 fats and iodine. My advice is to plan out your plate as follows:
1. Choose a protein source – e.g. beans, legumes, plant-protein powder
2. Choose a healthy fat source – e.g. nuts, seeds, avocado, olives, oils
3. Choose a carbohydrate source – e.g. starchy root vegetables, grains, fruit
4. Choose up to 4 different-coloured vegetables – the more colour the better!
5. Choose a combination of herbs and spices – they are not expensive, and add great flavour to simple homemade dishes.
A healthy diet includes a balance of protein, carbohydrates, and fat (three macronutrients), a variety of vitamins and minerals (micronutrients) and plenty of fibre too.
Can you share with us your best 5 low alcoholic cocktail combinations?
When it comes to alcohol it’s important to remember there is no one healthy alcohol, however, you can pick lighter options lower in calories and a tad easier on the stomach.
- Wine Spritzer with soda water for an ultra-hydrating kick over the lemonade
- Strawberry Rose Spritzer (120kcals)
- South Side (gin, lemon, mint, dash of honey, lemon peel and soda)
- Wake County Cooler – 150 kcal (Vodka, 1 750-ml bottle vodka, ⅔ cup loose-leaf black tea, ¼ cup sugar½ ounce fresh lemon juice, Club soda, Lemon wedges (for garnish), Mint sprigs (for garnish)
- Mojito
What are the best natural drinks for a better mood that can be ordered from a restaurant?
Whilst drinks themselves cannot improve mood as such, there are drinks with health benefits which in turn will leave you feeling revived. For example there are drinks which are great for digestion, such as a fresh mint tea.
A natural ginger based drink is a good addition, and perhaps even a kombucha or some keffir. When our digestive systems are happy, we’re likely to feel happier too!
What are the best healthy swaps for office temptations?
I think workplace environments should be supporting staff with healthy and energising options with fibre such as fruit, dried fruit, nuts (if no allergies), oat cakes, dips like hummus and salsa if possible and even some crudités.
A water fountain should always be readily available as in many offices I visit, there’s coffee facilities but often no basic water tap. A good selection of herbal teas would also be a great addition.
What foods can keep you alert and energised for a long day of meetings?
Fuelling your body with the right nutrients prior to a long day will give you the energy and strength you need to perform better.
Activity level dramatically alters what kind of nutrition you need to be following. What works for someone who works out twice a day isn’t going to work for those who train twice a week.
Focus on eating real, whole food, which offers so much more nourishment and will keep you fuller for longer.
It’s impossible to eat perfectly (whatever that means to you) all the time, so I suggest using my principles for a balanced plate as a guide whenever you can.
Take into account your daily energy requirements and, in doing so, you’ll start listening to your body.
Strike that deal and take your client on a business lunch with a health spin. Can you share some tips on what to choose on a menu for a delicious, wholesome lunch that are also healthy? (ie. grilled meats, salads and side dishes?)
When eating out, grilled lean fish or meat is often a good option. Opt for slow-release wholegrain carbohydrates like brown rice, buckwheat, sweet potato, rye bread, spelt and so on, than something with too much refined flour and sugar.
Make sure you get your healthy fats in (nuts, avocado, oily fish, seeds etc) so you don’t go back to the office and end up snacking. And with dessert, I love something with stewed fruit and natural sugars at this time of year.
