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Free 14 Day Spring Reboot (Paleo, Low-FODMAP, Keto)

Free 14 Day Spring Reboot (Paleo, Low-FODMAP, Keto)

My 14-day Spring Reboot program is allergy friendly, gluten-free and ideal for anyone looking to boost their immune system and begin to restore gut health.   The reboot is exactly that – a short term reboot to give your digestion a rest and boost your…

What is the Autoimmune Protocol?

What is the Autoimmune Protocol?

What is the Autoimmune Protocol? I have written an in-depth post here about the Autoimmune Protocol which some of you may have already read.   On this page I will explain it in a concise way, but please do read the blog post for more…

PreCODE – Prevention of Cognitive Decline

PreCODE – Prevention of Cognitive Decline

I recently signed up to Dr Bredesen’s (The End of Alzheimer’s) PreCODE monthly membership. The PreCODE Program is designed for anyone wanting to optimise their brain health and prevent cognitive decline. To generate your first PreCODE report you need to have a blood test called the Bredesen Panel 1 (I had mine done with Regenerus Labs UK for £280).
The panel includes:
  • Homocysteine
  • Hemoglobin A1c
  • Fasting Insulin
  • Lipid Panel: Total Cholesterol, HDL, Triglycerides, LDL-Cholesterol (calculated), Cholesterol/HDL Ratio (calculated), Non-HDL Cholesterol (calculated)
  • Complete Metabolic Panel: Albumin, A/G Ratio, ALT, AST, BUN/Creatinine Ratio, Calcium,
  • Creatinine, Globulin, Glucose, Potassium
  • Complete Blood Count: White Blood Cell and
  • Platelet
  • Hs-CRP (high sensitivity C-reactive protein)
  • Hormone status: TSH
  • Vitamin D
  • Ferritin
You will also need a DNA test from somewhere like 23andMe so that you can find out your ApoE4 status.
Internationally recognized expert in the mechanisms of neurodegenerative diseases, Dr. Dale Bredesen, has over 30 years of research into the causes of Alzheimer’s disease, shedding light on the variety of “insults” resulting from modern society that lead to neurodegeneration and interfere with the preservation of brain health.

These insults, such as inflammation, insulin resistance, lack of trophic support, resistance to specific pathogens in our environment, and multiple other factors contribute to cognitive decline and occur slowly and insidiously over time providing a decades long prodromal period in which we can intervene.

 

If you haven’t read Dr Bredesen’s first book The End of Alzheimer’s I highly recommend it. It is one of my favourite ever books on health!

 

 

The PreCODE protocol provides you with the tools you need to defend yourself against these insults and optimize brain health for enhanced cognition.

The PreCODE Report

Your PreCODE Report will specifically identify any emerging Alzheimer’s subtypes and provide personalized instructions (including supplement recommendations) to prevent cognitive decline and enhance your cognition. I’ll share again when I have the results of mine!

Know Your Cq Score 

Lots of us know our Intelligence quotient, commonly referred to as “IQ.” An IQ test is a standard assessment that measures a range of cognitive abilities and provides a score that is meant to serve as a measure of an individual’s intellectual abilities and potential.

 

But not many people know their cognitive quotient or “Cq,” designed to provide a snapshot of one’s current cognitive abilities. Cq is a test devised by Dale Bredesen, MD, and created specifically to detect early signs of neurological degeneration. The Cq Assessment is comprised of the AQ-6 Questionnaire, a subset of the AQ-21 (a proven informant-based screening questionnaire for Alzheimer disease), and an abbreviated CNS Vital Signs assessment (that evaluates executive function, speed processing, verbal and visual memory).

 

Your Cq score is a percentile, based upon how well you perform in comparison to age-matched peers. You can take a free Cq test by clicking here. 

 

KetoFLEX 12/3 Diet

Through Dr. Bredesen’s work with thousands of participants and now with a clinical trial (with results to be published early in 2021), he has found that the most effective nutrition for support of brain health includes a mildly ketogenic, plant-rich, highly nutritive diet combined with nightly fasting of a minimum of 12 hours with at least 3 before bed.

 

This approach is summarized as the KetoFLEX 12/3 diet—a heavily plant-based, nutrient-dense, whole foods diet, that emphasizes local, organic, and seasonal non-starchy vegetables from every colour of the rainbow, combined with an adequate amount of protein, and generous amounts of healthy fat. This approach utilizes multiple mechanisms to optimally support the brain to prevent and reverse cognitive decline.

 

  • Creates critical insulin sensitivity
  • Addresses neuronal fuel reduction and mitochondrial deficiency
  • Reduces inflammation
  • Upregulates immunity
  • Increases circulation and optimize blood pressure
  • Provides raw materials for synaptic support
  • Protects against nutrient deficiencies associated with cognitive decline
  • Promotes cellular autophagy and amyloid-beta clearance
  • Promotes detoxification
  • Protects against muscle and bone loss associated with cognitive decline

 

The primary side effect is improved health and protection from all chronic disease. If you would like to try the KetoFLEX diet and need recipes, check out my 4 Week Ketogenic Diet Plan below. This includes a full 4-week meal plan with all your ketogenic recipes and a shopping list for each week.

 

 

 

Disclaimer: All information provided is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing. I am a nutritional educator and do not dispense medical advice nor prescribe treatment. While nutritional support can be an important complement to your medical care, a nutritional therapy program is not a substitute for the diagnosis, treatment, or care of a disease, illness, or injury by a medical provider. Nutritional evaluations and lifestyle assessments are not intended for the diagnoses of disease. 

 

Disclaimer: chloearchard.com is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk. Buying through our affiliate links does not cost you anything but helps us keep this website up and running. Thank you!

 

All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. chloearchard.com will not accept responsibility for the actions or consequential results of any action taken by any reader.

 

The material in this blog post may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, chloearchard.com does not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute our guarantee of any information, instruction, opinion, products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation and an expression of our own opinion of that material.

Tiger Nut Granola (AIP, autoimmune protocol friendly, paleo, low-FODMAP)

Tiger Nut Granola (AIP, autoimmune protocol friendly, paleo, low-FODMAP)

Despite their name, tiger nuts are NOT nuts! They are tiny tubers or root veggies that are native to Africa. Tiger nuts are crunchy snacks that are slightly sweet without added sugar. And more importantly they are a source of beneficial prebiotics that are low…

Massaged Kale Salad

Massaged Kale Salad

Serves 2 Ingredients: 1 bunch kale, stems removed and leaves chopped 2 grated carrots 2 stalks of celery, finely diced ½ bulb of fennel, thinly sliced 2 tbsp. pine nuts 1 large lemon, juiced 1 large garlic clove, crushed 2 tbsp. extra virgin olive oil…

Orange Spice Energy Balls

Orange Spice Energy Balls

Makes about 10 balls

Ingredients:

  • 1 cup pumpkin seeds
  • 3 tbsp. nut butter of your choice
  • 3 tbsp. melted coconut oil
  • 1 cup desiccated coconut
  • 1 tbsp. vanilla extract
  • 1 tsp. ground cinnamon
  • ½ tsp. ground nutmeg
  • 1 tbsp. orange zest
  • 8 pitted Medjool dates (soak for about 30 min if hard)

Method:

  1. Add all ingredients to a food processor and blitz until combined.
  2. Roll the mixture into individual balls (about 10) and place into an airtight container. Store in the refrigerator for at least one hour before serving.

Our Most Popular Blog Posts

Nutritional Therapy Packages

I offer one, two or three month Nutritional Therapy packages. The cost is £150 per month and includes 4 x face-to-face sessions per month as well as a custom meal plan with all recipes, shopping lists and a custom meal prep guide. Click here to learn more.

Live Smarter 1 Day Wellbeing Retreat

Join us to learn how to optimise your life for health & happiness! We will tailor our retreat days to suit your group.

Options include a style session, nutritional therapy consultations, cookery demos, make your own organic body care products, gut health class including an introduction to fermentation, group Pilates class, meditation session and a beautiful country walk or beginner’s foraging walk.

The day includes a gorgeous, organic, seasonal, gluten, grain and dairy-free lunch which includes freshly foraged ingredients (can be vegan if required) and of course drinks to celebrate at the end of the day!

You need to book as a group (a minimum of 6 people needed and a maximum of 12) so it’s perfect if you are a group of friends or work colleagues, this could even be an unique hen-do experience for the health conscious bride-to-be!

Cost £110 per person.

Our Premium Plans

Since we don’t believe in a “one size fits all” approach to diet, we have developed several programs, all based on real food, for people with different health goals.

Our signature program is our 30 Day Paleo Plan. We’ve been running this since 2014 and have guided over 700 people through their first 30 days on the paleo diet with huge success!

Restore Your Gut – 8 Week Transformation

In this 8 week program you’ll learn which foods to REMOVE to begin your gut healing journey, ultimate gut healing foods to REPAIR your damaged gut, which probiotics will REPLACE what’s missing and the best foods, prebiotics and antimicrobials to RESTORE intestinal balance.

You also get a mouth-watering, anti-inflammatory, gut healing Recipe Guide packed with recipes to keep you nourished, satisfied and toxin-free, plus lots more! Restore Your Gut is a comprehensive 8 Week Program delivering a life-altering gut health transformation.

Try our Seasonal Reboots

A 14 Day Whole Foods Reboot for every season to Help You Feel Better, Have More Energy, Reset Taste Buds and Lose Weight ​(Without Giving Up Real Food!)

SPRING: This program is suitable for anyone who wants to give paleo a try, but the program is also low-FODMAP (so great if you are suffering from IBS or other digestive issues), gluten-free, dairy-free and free from refined carbohydrates. It’s a low carb plan with the recipes being nutrient-dense, easy and delicious! Click here to find out more. 

SUMMER: Gorgeous, seasonal recipes using the best of Summer’s produce, think tomatoes, courgettes, fresh peas, strawberries, raspberries and lots more!

This plan is also 14 days in length and includes the same resources as all our seasonal reboots: ebook guide, meal plan, recipes, shopping lists, prep guide, food & symptom diary and email support. Click here to find out more. 

Join our Membership Site: Real Food 365

We all know how easy it is to start out the year with good intentions in January, but then for your healthy eating habits to slip as the year goes on.

That’s why I started Real Food 365 – my aim is to help you eat healthily by providing real food inspiration all year round.

For the low monthly cost of £3.99 you get 365 days of Real Food recipes plus access to our 30 Day Paleo Plan and lots, lots more!

Looking for a complete Life Makeover?

Check out our Live Smarter Course – an 8 week online course that will help you optimise all areas of your life. Week-by-week we tackle food, mindset, sleep, stress, gut health and more!

Custom Meal Plans

You tell me your health goals, your likes and dislikes and how much time you have available and I will create you a custom meal plan perfectly tailored to fit with your lifestyle and help you achieve your goals. All custom meal plans include recipes, shopping lists and a weekly prep guide to make it easy for you to stick to the plan. Click here to learn more.

About Me

I’m a nutritional therapist, author, blogger, teacher and mum. I studied at Oxford University from 1999-2003 and have an MSc in Molecular and Cellular Biochemistry. During my degree I became fascinated in the workings of the human body at a cellular level – how what we eat effects the genes and proteins in our body, how the immune system works and how cancer develops. I’m interested in the science of nutrition. I apply my scientific training when I read information about nutrition and I never believe something I read unless I can see evidence to back it up.

I’ve always had a passion for nutrition science, I’ve been writing about nutrition and health for several years and I qualified as a Nutritional Therapist in 2017. I’m also a Holistic Health & Lifestyle Coach and Mindfulness Teacher.

I currently live near Tunbridge Wells with my husband, 3 beautiful children and a gorgeous whippet called Millie! When I’m not working I love foraging, reading, Pilates, cooking, making herbal medicine and going for long walks with my family and my dog.

At the core of my work is a simple question: how can we live better, healthier & happier lives? I hope you’ll join me on a quest to discover the answers.

Disclaimer

Paleo Britain is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk. Buying through our affiliate links does not cost you anything but helps us keep this website up and running. Thank you!

All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. Paleo Britain will not accept responsibility for the actions or consequential results of any action taken by any reader.

The material in this blog post may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, Paleo Britain does not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute our guarantee of any information, instruction, opinion, products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation and an expression of our own opinion of that material.

Waldorf Salad

Waldorf Salad

Serves 2 Ingredients: 6 tbsp. avocado oil mayonnaise 1 tbsp. lemon juice ½ tsp. salt Pinch of freshly ground black pepper 2 apples, cored and chopped 2 handfuls red seedless grapes, sliced in half 2 stalks celery, thinly sliced 2 handfuls chopped, slightly toasted walnuts Round leaf lettuce…

Perfect Overnight Oats

Perfect Overnight Oats

Serves 1 Ingredients: 1/2 cup or mug of old-fashioned rolled oats 1/2 cup or mug of dairy-free milk, plus more to thin if desired 1/4 cup or mug of dairy-free yogurt 1 pinch unrefined sea salt 1 tbsp. raw honey or maple syrup, to taste Method: Add oats, milk, yogurt,…

Baked Chicken & Tomatoes with Pesto

Baked Chicken & Tomatoes with Pesto

Serves 2

Ingredients:

  • 4-6 chicken drumsticks
  • 4 tomatoes, halved
  • 1 clove of garlic
  • Bunch of fresh basil
  • Bunch of fresh oregano leaves
  • 50g pine nuts
  • 1 lemon
  • 3 tbsp. extra virgin olive oil
  • Unrefined sea salt
  • Freshly ground black pepper

Method:

  1. Preheat the oven to 200C/180C fan.
  2. Place the chicken drumsticks and tomatoes in a large baking dish.
  3. Reserve a little of the fresh herbs to add at the end of cooking.
  4. In a food processor place the garlic, basil, oregano, pine nuts, juice of the lemon and olive oil. Season with salt and pepper. Blitz to make a simple herb pesto.
  5. Drizzle the herb pesto over the chicken and tomatoes and toss well to coat everything.
  6. Bake in the oven for 30 minutes until the chicken is golden and cooked through. Before serving scatter over the reserved fresh herbs.

Our Most Popular Blog Posts

Nutritional Therapy Packages

I offer one, two or three month Nutritional Therapy packages. The cost is £150 per month and includes 4 x face-to-face sessions per month as well as a custom meal plan with all recipes, shopping lists and a custom meal prep guide. Click here to learn more.

Live Smarter 1 Day Wellbeing Retreat

Join us to learn how to optimise your life for health & happiness! We will tailor our retreat days to suit your group.

Options include a style session, nutritional therapy consultations, cookery demos, make your own organic body care products, gut health class including an introduction to fermentation, group Pilates class, meditation session and a beautiful country walk or beginner’s foraging walk.

The day includes a gorgeous, organic, seasonal, gluten, grain and dairy-free lunch which includes freshly foraged ingredients (can be vegan if required) and of course drinks to celebrate at the end of the day!

You need to book as a group (a minimum of 6 people needed and a maximum of 12) so it’s perfect if you are a group of friends or work colleagues, this could even be an unique hen-do experience for the health conscious bride-to-be!

Cost £110 per person.

Our Premium Plans

Since we don’t believe in a “one size fits all” approach to diet, we have developed several programs, all based on real food, for people with different health goals.

Our signature program is our 30 Day Paleo Plan. We’ve been running this since 2014 and have guided over 700 people through their first 30 days on the paleo diet with huge success!

Restore Your Gut – 8 Week Transformation

In this 8 week program you’ll learn which foods to REMOVE to begin your gut healing journey, ultimate gut healing foods to REPAIR your damaged gut, which probiotics will REPLACE what’s missing and the best foods, prebiotics and antimicrobials to RESTORE intestinal balance.

You also get a mouth-watering, anti-inflammatory, gut healing Recipe Guide packed with recipes to keep you nourished, satisfied and toxin-free, plus lots more! Restore Your Gut is a comprehensive 8 Week Program delivering a life-altering gut health transformation.

Try our Seasonal Reboots

A 14 Day Whole Foods Reboot for every season to Help You Feel Better, Have More Energy, Reset Taste Buds and Lose Weight ​(Without Giving Up Real Food!)

SPRING: This program is suitable for anyone who wants to give paleo a try, but the program is also low-FODMAP (so great if you are suffering from IBS or other digestive issues), gluten-free, dairy-free and free from refined carbohydrates. It’s a low carb plan with the recipes being nutrient-dense, easy and delicious! Click here to find out more. 

SUMMER: Gorgeous, seasonal recipes using the best of Summer’s produce, think tomatoes, courgettes, fresh peas, strawberries, raspberries and lots more!

This plan is also 14 days in length and includes the same resources as all our seasonal reboots: ebook guide, meal plan, recipes, shopping lists, prep guide, food & symptom diary and email support. Click here to find out more. 

Join our Membership Site: Real Food 365

We all know how easy it is to start out the year with good intentions in January, but then for your healthy eating habits to slip as the year goes on.

That’s why I started Real Food 365 – my aim is to help you eat healthily by providing real food inspiration all year round.

For the low monthly cost of £3.99 you get 365 days of Real Food recipes plus access to our 30 Day Paleo Plan and lots, lots more!

Looking for a complete Life Makeover?

Check out our Live Smarter Course – an 8 week online course that will help you optimise all areas of your life. Week-by-week we tackle food, mindset, sleep, stress, gut health and more!

Custom Meal Plans

You tell me your health goals, your likes and dislikes and how much time you have available and I will create you a custom meal plan perfectly tailored to fit with your lifestyle and help you achieve your goals. All custom meal plans include recipes, shopping lists and a weekly prep guide to make it easy for you to stick to the plan. Click here to learn more.

About Me

I’m a nutritional therapist, author, blogger, teacher and mum. I studied at Oxford University from 1999-2003 and have an MSc in Molecular and Cellular Biochemistry. During my degree I became fascinated in the workings of the human body at a cellular level – how what we eat effects the genes and proteins in our body, how the immune system works and how cancer develops. I’m interested in the science of nutrition. I apply my scientific training when I read information about nutrition and I never believe something I read unless I can see evidence to back it up.

I’ve always had a passion for nutrition science, I’ve been writing about nutrition and health for several years and I qualified as a Nutritional Therapist in 2017. I’m also a Holistic Health & Lifestyle Coach and Mindfulness Teacher.

I currently live near Tunbridge Wells with my husband, 3 beautiful children and a gorgeous whippet called Millie! When I’m not working I love foraging, reading, Pilates, cooking, making herbal medicine and going for long walks with my family and my dog.

At the core of my work is a simple question: how can we live better, healthier & happier lives? I hope you’ll join me on a quest to discover the answers.

Disclaimer

Paleo Britain is a participant in the Amazon EU Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk. Buying through our affiliate links does not cost you anything but helps us keep this website up and running. Thank you!

All information provided within this blog post is for informational purposes only, and is not to be construed as medical advice or instruction. Please consult your GP or a qualified health professional on any matters regarding your health and wellbeing or on any opinions expressed within this blog post. The information provided in this blog post is believed to be accurate based on the best judgment of the author. However, you as the reader must be responsible for consulting with your own GP or other health professional on matters raised within. Paleo Britain will not accept responsibility for the actions or consequential results of any action taken by any reader.

The material in this blog post may include information, products or services by third parties. Third Party Materials comprise of the products and opinions expressed by their owners. As such, Paleo Britain does not assume responsibility or liability for any Third Party material or opinions. The publication of such Third Party Materials does not constitute our guarantee of any information, instruction, opinion, products or services contained within the Third Party Material. Publication of such Third Party Material is simply a recommendation and an expression of our own opinion of that material.

Cinnamon Granola

Cinnamon Granola

Ingredients: 500g of your favourite nuts (cashew, brazil, almond, etc.) 2 tbsp. maple syrup 4 tbsp. coconut oil 100gdesiccated coconut 100g coconut flakes 50g cacao nibs 1 tbsp. vanilla extract ½ tbsp. cinnamon 2 tbsp. coconut flour Pinch of unrefined sea salt Method: Preheat the…