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Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<p>With the Queen’s platinum jubilee celebrations fast approaching, many thoughts turn to what secrets lie behind her incredible longevity. Is it possible to take some tips from the Queen’s diet and lifestyle habits to live a long and healthy life?</p><p>With access to organic home-grown food on the Royal estates, a personal chef and no financial restraints, anyone could be forgiven for thinking that the Queen enjoys lavish dinners and drinks the finest tipple with her meals on a regular basis, but this is far from the truth according to Royal Chef, Darren McGrady, who writes about this on his website.</p><p>The Queen may dine on sumptuous 5 course banquets using the finest china and gold and silver gilt cutlery at functions and events, but McGrady reports that at home the Queen ‘eats to live’ rather than ‘lives to eat’ and is very disciplined with her dietary choices. Vegetables, fish, pheasant and venison are organic staples grown on the Estates at Balmoral, Buckingham Palace and Windsor, and the Queen is known to love chocolate, preferring dark chocolate to milk or white varieties. When out horse-riding or walking around the Estates, the Queen has been known to eat simple picnic lunches out of a Tupperware container, and often enjoys a Sunday roast.</p><p></p><h3>What does the Queen eat?</h3><p>So what exactly does a typical day look like for the Queen when she’s dining at home? According to McGrady, this is:</p><p></p><ul><li><strong>Breakfast: </strong>Earl Grey tea before a simple breakfast cereal with assorted fruits or perhaps some scrambled eggs with smoked salmon. </li><li><strong>Lunch:</strong> grilled fish or chicken without any starchy food - the Queen’s particular favourite being Dover sole with wilted spinach or courgette, or grilled chicken and salad. </li><li><strong>Afternoon tea:</strong> chocolate biscuit, cake or similar. </li><li><strong>Dinner: </strong>simply-cooked meat (sometimes pheasant or venison) and vegetables but no starchy food.</li><li><strong>Dessert: </strong>anything chocolate-based, strawberries or peaches.</li></ul><p></p><p>There have been reports of the Queen enjoying a tipple or two throughout the day, however McGrady says that this has been slightly exaggerated. The Queen’s favourite drink is a spiced aperitif cocktail of gin and Dubonnet which she has on occasion, and sometimes a glass of a German sweet wine with dinner in the evening. </p><p>McGrady also reports that the Queen was still physically active during her 90s, regularly horse-riding and walking miles with the dogs on the Estates or around the gardens at Buckingham Palace. </p><p>So it seems that the Queen’s secret to longevity could lie in eating a mostly ‘paleo’ diet and keeping active outdoors. A Paleo diet is an eating pattern based on our ancestral past, a type of hunter-gatherer approach that uses foods typically found at a local farmer’s market. It consists of plenty of vegetables, fruits, unprocessed meats, fish, eggs, nuts and seeds, which provide a wide array of nutrients to nourish the body. It’s anti-inflammatory, supports a healthy blood sugar balance and provides plenty of energy for a hectic life.  It’s about real, whole foods made with minimal factory processing.</p><p></p><h3>Nutrition and lifestyle tips for longevity</h3><p>Here are some tips from a registered nutritionist on how to eat like the Queen and live a long and active life: </p><p></p><ul><li><strong>Eat whole, fresh foods instead of refined and processed foods.</strong> The Queen doesn’t eat packaged foods with long lists of ingredients she can’t pronounce and neither should you!</li><li><strong>Include fresh protein with each meal</strong> (meat, poultry, fish, eggs or combined plant proteins). Protein-rich foods help maintain muscle mass and strength, which research shows is associated with longevity. Tinned fish such as sardines or mackerel can make a great, inexpensive lunch.</li><li><strong>Avoid starchy foods such as white bread, pasta, rice or potatoes</strong>. Opt for wholegrain or brown varieties which contain more nutrients and fibre, but keep them to no more than a quarter of your plate and restrict them to earlier in the day. These turn to simple glucose in your body and can wreak havoc on your mental and physical health.</li><li><strong>Eat a wide variety of brightly coloured vegetables</strong>.  Consider growing your own vegetables, herbs and salad leaves. These can be grown in a garden, in pots or on a windowsill or look for local allotments. A variety of produce makes sure you are covering your nutritional bases for vitamins and minerals. Frozen vegetables are a good alternative when time and money are short.</li><li><strong>Choose quality over quantity </strong>– buy organic produce if possible but don’t sweat the small stuff – if you choose unprocessed foods you are already onto a winner. </li><li><strong>Limit sugary foods and only eat occasional treats</strong>. Opt for dark chocolate, which contains less sugar than milk or white chocolate. Choose plain full-fat yoghurt and add a little honey for a real-food dessert or snack.</li><li><strong>Eat mindfully</strong>.  Always eat at a table, chew food thoroughly, switch off any devices to avoid distractions and make it a social occasion if you can. Make food look appetising and serve on a favourite plate -- we might not have the finest china but we can sit and take a moment to appreciate what we are eating.</li><li><strong>Keep active outdoors</strong>. Spend time in nature by enjoying walks in parks, forests, gardens or countryside. Connect with animals by walking the dog, offer to a take a neighbour’s dog for a walk or volunteer at an animal rescue centre. Keeping active is vital – use it or lose it!</li></ul><p></p><h3>Summary</h3><p>Paying attention to what we eat can bring far-reaching benefits for us all as a kind of health insurance as we age. But if you have elderly relatives, check that they are eating enough protein-rich foods and a variety of vegetables. And ask yourself – how often do they get outside? Remind them of the simple pleasures in life: a table well-set even if it’s just for one, sunshine, fresh air and nature. We can’t all be Queen, but we can bring some moments of calm into our lives!</p><p></p><p></p>

How to live well and eat like Royalty - the Queen's nutrition secrets revealed.

<a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a>

<a href="/directory/ingredients/strawberry" target="_blank">strawberries</a>

<a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>

<a href="/directory/ingredients/spinach" target="_blank">spinach</a>

<a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>

<a href="/directory/ingredients/colloidal-silver" target="_blank">silver</a>

<a href="/directory/ingredients/honey" target="_blank">honey</a>

<p>With the Queen’s platinum jubilee celebrations fast approaching, many thoughts turn to what secrets lie behind her incredible longevity. Is it possible to take some tips from the Queen’s diet and lifestyle habits to live a long and healthy life?</p><p>With access to organic home-grown food on the Royal estates, a personal chef and no financial restraints, anyone could be forgiven for thinking that the Queen enjoys lavish dinners and drinks the finest tipple with her meals on a regular basis, but this is far from the truth according to Royal Chef, Darren McGrady, who writes about this on his website.</p><p>The Queen may dine on sumptuous 5 course banquets using the finest china and gold and <a href="/directory/ingredients/colloidal-silver" target="_blank">silver</a> gilt cutlery at functions and events, but McGrady reports that at home the Queen ‘eats to live’ rather than ‘lives to eat’ and is very disciplined with her dietary choices. Vegetables, fish, pheasant and venison are organic staples grown on the Estates at Balmoral, Buckingham Palace and Windsor, and the Queen is known to love <a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>, preferring <a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a> to milk or white varieties. When out horse-riding or walking around the Estates, the Queen has been known to eat simple picnic lunches out of a Tupperware container, and often enjoys a Sunday roast.</p><p></p><h3>What does the Queen eat?</h3><p>So what exactly does a typical day look like for the Queen when she’s dining at home? According to McGrady, this is:</p><p></p><ul><li><strong>Breakfast: </strong>Earl Grey <a href="/directory/ingredients/green-tea" target="_blank">tea</a> before a simple breakfast cereal with assorted fruits or perhaps some scrambled eggs with smoked salmon. </li><li><strong>Lunch:</strong> grilled fish or chicken without any starchy food - the Queen’s particular favourite being Dover sole with wilted <a href="/directory/ingredients/spinach" target="_blank">spinach</a> or courgette, or grilled chicken and salad. </li><li><strong>Afternoon tea:</strong> chocolate biscuit, cake or similar. </li><li><strong>Dinner: </strong>simply-cooked meat (sometimes pheasant or venison) and vegetables but no starchy food.</li><li><strong>Dessert: </strong>anything chocolate-based, <a href="/directory/ingredients/strawberry" target="_blank">strawberries</a> or peaches.</li></ul><p></p><p>There have been reports of the Queen enjoying a tipple or two throughout the day, however McGrady says that this has been slightly exaggerated. The Queen’s favourite drink is a spiced aperitif cocktail of gin and Dubonnet which she has on occasion, and sometimes a glass of a German sweet <a href="/directory/ingredients/wine" target="_blank">wine</a> with dinner in the evening. </p><p>McGrady also reports that the Queen was still physically active during her 90s, regularly horse-riding and walking miles with the dogs on the Estates or around the gardens at Buckingham Palace. </p><p>So it seems that the Queen’s secret to longevity could lie in eating a mostly ‘paleo’ diet and keeping active outdoors. A Paleo diet is an eating pattern based on our ancestral past, a type of hunter-gatherer approach that uses foods typically found at a local farmer’s market. It consists of plenty of vegetables, fruits, unprocessed meats, fish, eggs, nuts and seeds, which provide a wide array of nutrients to nourish the body. It’s anti-inflammatory, supports a healthy blood sugar balance and provides plenty of energy for a hectic life.  It’s about real, whole foods made with minimal factory processing.</p><p></p><h3>Nutrition and lifestyle tips for longevity</h3><p>Here are some tips from a registered nutritionist on how to eat like the Queen and live a long and active life: </p><p></p><ul><li><strong>Eat whole, fresh foods instead of refined and processed foods.</strong> The Queen doesn’t eat packaged foods with long lists of ingredients she can’t pronounce and neither should you!</li><li><strong>Include fresh protein with each meal</strong> (meat, poultry, fish, eggs or combined plant proteins). Protein-rich foods help maintain muscle mass and strength, which research shows is associated with longevity. Tinned fish such as sardines or mackerel can make a great, inexpensive lunch.</li><li><strong>Avoid starchy foods such as white bread, pasta, rice or potatoes</strong>. Opt for wholegrain or brown varieties which contain more nutrients and fibre, but keep them to no more than a quarter of your plate and restrict them to earlier in the day. These turn to simple glucose in your body and can wreak havoc on your mental and physical health.</li><li><strong>Eat a wide variety of brightly coloured vegetables</strong>.  Consider growing your own vegetables, herbs and salad leaves. These can be grown in a garden, in pots or on a windowsill or look for local allotments. A variety of produce makes sure you are covering your nutritional bases for vitamins and minerals. Frozen vegetables are a good alternative when time and money are short.</li><li><strong>Choose quality over quantity </strong>– buy organic produce if possible but don’t sweat the small stuff – if you choose unprocessed foods you are already onto a winner. </li><li><strong>Limit sugary foods and only eat occasional treats</strong>. Opt for dark chocolate, which contains less sugar than milk or white chocolate. Choose plain full-fat <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a> and add a little <a href="/directory/ingredients/honey" target="_blank">honey</a> for a real-food dessert or snack.</li><li><strong>Eat mindfully</strong>.  Always eat at a table, chew food thoroughly, switch off any devices to avoid distractions and make it a social occasion if you can. Make food look appetising and serve on a favourite plate -- we might not have the finest china but we can sit and take a moment to appreciate what we are eating.</li><li><strong>Keep active outdoors</strong>. Spend time in nature by enjoying walks in parks, forests, gardens or countryside. Connect with animals by walking the dog, offer to a take a neighbour’s dog for a walk or volunteer at an animal rescue centre. Keeping active is vital – use it or lose it!</li></ul><p></p><h3>Summary</h3><p>Paying attention to what we eat can bring far-reaching benefits for us all as a kind of health insurance as we age. But if you have elderly relatives, check that they are eating enough protein-rich foods and a variety of vegetables. And ask yourself – how often do they get outside? Remind them of the simple pleasures in life: a table well-set even if it’s just for one, sunshine, fresh air and nature. We can’t all be Queen, but we can bring some moments of calm into our lives!</p><p></p><p></p>

How to eat like Royalty - the Queen's nutrition secrets revealed.

Unlocking The Secret To The Queen's Longevity

<h4>Best vegan supplements</h4><p>Are supplements needed for a healthy, balanced vegan diet? As with any way of eating, it is always best to obtain key nutrients through food rather than laboratory-made supplements. Nutrients in their natural ‘food matrix’ come wrapped up with other substances that can aid their absorption in the body and boost their effectiveness. In addition, there is little risk of overdosing any one nutrient in the context of a varied, carefully-planned diet.</p><p>For vegans, a diet full of fresh vegetables can provide a host of antioxidants and other health-giving plant compounds that many omnivorous people miss out on. However, there are some key nutrients needed by the human body that are more difficult to source in a completely plant-based diet. In addition, life stages such as childhood, adolescence and pregnancy may bring increased nutritional needs, so it is advisable to speak to your doctor or a nutritional therapy practitioner about suitable supplements.</p><h5>Here we take a look at the most important supplements to consider in the context of a plant-based diet:</h5><h5>Vitamin B12</h5><p>With vitamin B12 being so crucial to the nervous system and other body systems, this is a nutrient to be taken seriously. Many people do not realise they have low B12 levels – our stores of B12 can take a couple of years to run down and symptoms of depletion or deficiency can be hard to distinguish from other conditions that affect the nervous system and energy levels. There is some controversy about the need for vegans to take a vitamin B12 supplement, but most nutritionists agree that animal foods are the only bioavailable source of this important nutrient and even meat-eaters can have difficulty releasing B12 from food. It makes sense for vegans to have their vitamin B12 levels checked and to supplement accordingly with a bioavailable source of vitamin B12 such as hydroxocobalamin.</p><h5>Vitamin D</h5><p>With vitamin D synthesized in the skin when exposed to sunshine, many people in Northern climates find their vitamin D levels are lower than they should be for optimal health. Fatty fish and other animal-fat-based foods can make up the shortfall when sunshine is lacking. Plant sources of vitamin D contain a form – D2 – that needs to be converted by the body into the bioavailable D3. As vegan-friendly vitamin D3 supplements are widely available, these provide a good option for keeping vitamin D levels in the healthy range. Having your blood levels of vitamin D checked in Autumn will allow you to adjust supplement dosage accordingly. Ask your doctor or nutritionist about whether you should also take a vitamin K supplement to support vitamin D usage in the body.</p><h5>Vitamin A</h5><p>Vitamin A is crucial to the correct functioning of the immune system and works in synergy with vitamin D. It is also important for the health of the eyes. A vegan diet can provide a plentiful source of the vitamin A precursor, beta carotene, but the conversion rate within the body can be low and unreliable. There are no plant sources of the bioavailable form of vitamin A – retinyl esters, retinol or retinal – and even omnivores can struggle to get enough vitamin A in their diet. Supplemental vitamin A, taken with a fat-based food, is therefore a sensible strategy. A multivitamin and mineral product will usually provide vitamin A in the bioavailable retinoid format. Note that pregnant women or those planning to become pregnant should take care with supplementing vitamin A – prenatal vitamin formulas are preferable in this group.</p><h5>Creatine</h5><p>Creatine is an amino acid involved in muscle health and energy levels. The body can make some creatine but dietary intake is recommended. With creatine occurring only in animal foods, total creatine levels can be lower in vegetarians and vegans. Studies suggest that supplementation may improve cognitive and muscle function.</p><h5>Omega-3</h5><p>Long-chain Omega-3 fatty acids, EPA and DHA, found mostly in seafood, are anti-inflammatory and are important for cell membranes, the nervous system and cardiovascular health. Non-animal foods provide ALA, which is converted within the body to EPA and DHA, but the conversion is unreliable, varying between individuals. With fish oils out of the question in a plant-based diet, a good option for Omega-3 is a supplement containing algae or algal oil.</p><p></p><p></p>

The best vegan supplements to complement a healthy plant-based diet and maximise your health. 

<h4>Best vegan supplements</h4><p>Are supplements needed for a healthy, balanced vegan diet? As with any way of eating, it is always best to obtain key nutrients through food rather than laboratory-made supplements. Nutrients in their natural ‘food matrix’ come wrapped up with other substances that can aid their absorption in the body and boost their effectiveness. In addition, there is little risk of overdosing any one nutrient in the context of a varied, carefully-planned diet.</p><p>For vegans, a diet full of fresh vegetables can provide a host of antioxidants and other health-giving plant compounds that many omnivorous people miss out on. However, there are some key nutrients needed by the human body that are more difficult to source in a completely plant-based diet. In addition, life stages such as childhood, adolescence and pregnancy may bring increased nutritional needs, so it is advisable to speak to your doctor or a nutritional therapy practitioner about suitable supplements.</p><h5>Here we take a look at the most important supplements to consider in the context of a plant-based diet:</h5><h5><a href="/directory/ingredients/vitamin-b12" target="_blank">Vitamin B12</a></h5><p>With vitamin B12 being so crucial to the nervous system and other body systems, this is a nutrient to be taken seriously. Many people do not realise they have low <a href="/directory/ingredients/vitamin-b12" target="_blank">B12</a> levels – our stores of B12 can take a couple of years to run down and symptoms of depletion or deficiency can be hard to distinguish from other conditions that affect the nervous system and energy levels. There is some controversy about the need for vegans to take a vitamin B12 supplement, but most nutritionists agree that animal foods are the only bioavailable source of this important nutrient and even meat-eaters can have difficulty releasing B12 from food. It makes sense for vegans to have their vitamin B12 levels checked and to supplement accordingly with a bioavailable source of vitamin B12 such as <a href="/directory/ingredients/vitamin-b12" target="_blank">hydroxocobalamin</a>.</p><h5><a href="/directory/ingredients/vitamin-d" target="_blank">Vitamin D</a></h5><p>With vitamin D synthesized in the skin when exposed to sunshine, many people in Northern climates find their vitamin D levels are lower than they should be for optimal health. Fatty fish and other animal-fat-based foods can make up the shortfall when sunshine is lacking. Plant sources of vitamin D contain a form – D2 – that needs to be converted by the body into the bioavailable D3. As vegan-friendly <a href="/directory/ingredients/vitamin-d" target="_blank">vitamin D3</a> supplements are widely available, these provide a good option for keeping vitamin D levels in the healthy range. Having your blood levels of vitamin D checked in Autumn will allow you to adjust supplement dosage accordingly. Ask your doctor or nutritionist about whether you should also take a <a href="/directory/ingredients/vitamin-k" target="_blank">vitamin K</a> supplement to support vitamin D usage in the body.</p><h5><a href="/directory/ingredients/vitamin-a" target="_blank">Vitamin A</a></h5><p>Vitamin A is crucial to the correct functioning of the immune system and works in synergy with vitamin D. It is also important for the health of the eyes. A vegan diet can provide a plentiful source of the vitamin A precursor, <a href="/directory/ingredients/vitamin-a" target="_blank">beta carotene</a>, but the conversion rate within the body can be low and unreliable. There are no plant sources of the bioavailable form of vitamin A – retinyl esters, <a href="/directory/ingredients/vitamin-a" target="_blank">retinol</a> or retinal – and even omnivores can struggle to get enough vitamin A in their diet. Supplemental vitamin A, taken with a fat-based food, is therefore a sensible strategy. A <a href="/directory/ingredients/multivitamin" target="_blank">multivitamin</a> and mineral product will usually provide vitamin A in the bioavailable <a href="/directory/ingredients/vitamin-a" target="_blank">retinoid</a> format. Note that pregnant women or those planning to become pregnant should take care with supplementing vitamin A – prenatal vitamin formulas are preferable in this group.</p><h5><a href="/directory/ingredients/creatine" target="_blank">Creatine</a></h5><p>Creatine is an amino acid involved in muscle health and energy levels. The body can make some creatine but dietary intake is recommended. With creatine occurring only in animal foods, total creatine levels can be lower in vegetarians and vegans. Studies suggest that supplementation may improve cognitive and muscle function.</p><h5><a href="/directory/ingredients/fish-oil" target="_blank">Omega-3</a></h5><p>Long-chain <a href="/directory/ingredients/fish-oil" target="_blank">Omega-3 fatty acids</a>, <a href="/directory/ingredients/fish-oil" target="_blank">EPA</a> and <a href="/directory/ingredients/fish-oil" target="_blank">DHA</a>, found mostly in seafood, are anti-inflammatory and are important for cell membranes, the nervous system and cardiovascular health. Non-animal foods provide <a href="/directory/ingredients/alpha-alanine" target="_blank">ALA</a>, which is converted within the body to EPA and DHA, but the conversion is unreliable, varying between individuals. With fish oils out of the question in a plant-based diet, a good option for Omega-3 is a supplement containing <a href="/directory/ingredients/blue-green-algae" target="_blank">algae</a> or algal oil.</p><p></p><p></p>

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