Lisa at Windmill Therapies is a dedicated 1:1 Cambridge Diet Consultant as well as surrounding villages. She is conveniently located on the Warwickshire/Northamptonshire border. With a passion for nutrition and a commitment to helping individuals achieve their health goals, she provides personalized dietary guidance tailored to each client’s unique needs. In this informative session, she takes the time to explain the components and nutritional value of the meals included in her diet plans. Each meal is thoughtfully designed to ensure a balance of essential nutrients, including proteins, carbohydrates, healthy fats, vitamins, and minerals, which are crucial for maintaining energy levels and overall well-being.

1:1 Cambridge Diet Consultant Rugby Warwickshire and Daventry Northamptonshire

1:1 Diet has a scientifically developed formulae that ensures that you receive all your daily vitamins and minerals (probably more and balanced than you usually make in food choices!)

1:1 Cambridge Diet Consultant Rugby Warwickshire and Daventry Northamptonshire

Biotin

The Health Benefits

Biotin contributes to:

1. Normal energy-yielding metabolism

2. Normal functioning of the nervous system

3. Normal macronutrient metabolism

4. Normal psychological function

5. The maintenance of normal hair

6. The maintenance of normal mucous membranes

7. The maintenance of normal skin

Foods that contain Biotin

Salmon, eggs, milk, cheese, mushrooms, sweet potatoes, broccoli, carrots, oats, , soy beans, lentils, tuna fish, bananas, seeds, and some nuts.

Did you know?

Also known as Vitamin H, Biotin is one of the B complex vitamins that help the body convert food into energy. It is an important part of enzymes in the body that break down substances like fats, carbohydrates, and others.

Calcium

The Health Benefits

Calcium contributes to:

8. Normal blood clotting

9. Normal energy-yielding metabolism

10. Normal muscle function

11. Normal neurotransmission

12. Normal function of digestive enzymes

13. The process of cell division and specialisation

14. A need for the maintenance of normal bones

15. A need for the maintenance of normal teeth

Foods that contain calcium

Milk, almonds, yoghurt, bok choy, kale, beans, canned fish, and cheese.

Did you know?

Calcium is a mineral you need to get from food. It plays a major role in bone and tooth health, but your body needs vitamin D to absorb it.

Chloride

The Health Benefits

Chloride contributes to:

16. Normal digestion by production of hydrochloric acid in the stomach

Foods that contain Chloride

Tomatoes, celery, lettuce, salted nuts, butter, salted meat and fish, pickles, cheese, tomato ketchup, bacon and ham.

Did you know?

Chloride is involved in many of our bodily functions. Similar to sodium and potassium, chloride creates specific channels in the membranes of our cells which help to carry different vital tasks.

Chromium

The Health Benefits

Chromium contributes to:

17. Normal blood glucose levels

18. The maintenance of normal blood glucose levels

Foods that contain Chromium

Chromium include tomato juice, grapes, brewer's yeast, beef, green beans, apples and whole wheat flour.

Did you know?

Chromium is an essential mineral that plays a role in how insulin helps the body regulate blood sugar levels. Insulin is a hormone your body uses to store the sugars, from the starches and sugars you eat, in your cells, to then be used for energy.

Copper

The Health Benefits

Copper contributes to:

19. Maintenance of normal connective tissues

20. Normal energy-yielding metabolism

21. Normal functioning of the nervous system

22. Normal hair pigmentation

23. Normal iron transport in the body

24. Normal skin pigmentation

25. Normal function of the immune system

26. Protection of cells from oxidative stress

Foods that contain Copper

Cocoa beans, black pepper, oysters, potatoes, dried fruits such as prunes, shellfish and chocolate.

Did you know?

Copper helps the body form collagen and absorb iron, and plays a role in energy production. Most copper in the body is found in the liver, brain, heart, kidneys, and skeletal muscle.

Folate

The Health Benefits

Folate contributes to:

27. The process of cell division

28. Normal amino acid synthesis

29. Normal blood formation

30. Normal homocysteine metabolism

31. Normal psychological function

32. Normal function of the immune system

33. The reduction of tiredness and fatigue

34. *Maternal tissue growth during pregnancy

Foods that contain Folate

Broccoli, cabbage, kidney beans, liver, peas, spinach, brussels sprouts, spring beans, and chickpeas.

Did you know?

Often referred to as 'Folic Acid', Folate helps to form DNA and RNA and is involved in protein metabolism. It plays a key role in breaking down homocysteine, an amino acid that can exert harmful effects in the body if it is present in high amounts.

*Any woman who is pregnant, breastfeeding or who has given birth in the last three months cannot use The 1:1 Diet. Please refer to your Consultant on this or check out our FAQ's here.

Iodine

The Health Benefits:

Iodine contributes to:

35. Normal cognitive function

36. Normal energy-yielding metabolism

37. Normal functioning of the nervous system

38. Maintenance of normal skin

39. Normal production of thyroid hormones & function

Foods that contain Iodine

Seaweed, chicken, eggs, milk, cheese, yoghurt, beef liver, fish, and shellfish.

Did you know?

Iodine helps make thyroid hormones, which help keep cells and the metabolic rate (the speed at which chemical reactions take place in the body) healthy.

Iron

The Health Benefits

Iron contributes to:

40. Normal cognitive function

41. Normal energy-yielding metabolism

42. Normal formation of red blood cells & haemoglobin

43. Normal oxygen transport in the body

44. Normal function of the immune system

45. Reduction of tiredness and fatigue

46. A role in the process of cell division

Foods that contain Iron 

Red meat, tofu, whole wheat pasta & bread, dried fruit, nuts, seeds, beans, lentils, and chickpeas.

Did you know?

Iron is a major component of hemoglobin, a type of protein in red blood cells that carries oxygen from your lungs to all parts of the body. Without enough iron, there aren't enough red blood cells to transport oxygen, which leads to fatigue.

Magnesium

The Health Benefits:

Magnesium contributes to:

47. A reduction of tiredness and fatigue

48. Electrolyte balance

49. Normal energy-yielding metabolism

50. Normal functioning of the nervous system

51. Normal muscle function

52. Normal protein synthesis

53. Normal psychological function

54. The maintenance of normal bones

55. The maintenance of normal teeth

56. A  role in the process of cell division

Foods that contain Magnesium

Pumpkin or chia seeds, almonds, cashews, spinach, brown rice, salmon, and milk.

Did you know?

Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Manganese

The Health Benefits

Manganese contributes to:

57. Normal energy-yielding metabolism

58. The maintenance of normal bones

59. Normal formation of connective tissue

60. The protection of cells from oxidative stress

Foods that contain Manganese

Oatmeal, brown rice, black tea, black pepper, spinach, hazelnuts, pecans & shellfish.

Did you know?

Manganese contributes to many bodily functions, including the metabolism of amino acids, cholesterol, glucose, and carbohydrates. It also plays a role in bone formation, blood clotting, and reducing inflammation.

Molybdenum

The Health Benefits

Molybdenum contributes to:

61. Normal sulphur amino acid metabolism

Foods that contain Molybdenum

Beef, chicken, eggs, milk, yoghurt, cheese, rice, nuts, potatoes, lima beans, and bananas.

Did you know?

Molybdenum is a mineral that you need to stay healthy. Your body uses molybdenum to process proteins and genetic material like DNA. Molybdenum also helps break down medication and toxic substances that enter the body.

Niacin

The Health Benefits

Niacin contributes to:

62. Normal energy-yielding metabolism

63. Normal functioning of the nervous system

64. Normal psychological function

65. The maintenance of normal mucous membranes

66. The maintenance of normal skin

67. The reduction of tiredness and fatigue

Foods that contain Niacin

Liver, chicken breasts, tuna, turkey, salmon, anchovies, pork, ground beef, and peanuts.

Did you know?

Niacin is a type of B vitamin that offers benefits for you whole body, from your brain to your skin.The key role of niacin in your body is to synthesize the coenzymes nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP).

Pantothenic Acid

The Health Benefits

Pantothenic acid contributes to:

68. Normal energy-yielding metabolism

69. Normal mental performance

70. The reduction of tiredness and fatigue

71. Normal synthesis and metabolism of steroid hormones, vitamin D and some neurotransmitters

Foods that contain Pantothenic Acid

Avocados, milk, eggs, peanuts, beef, poultry, broccoli, brown rice, and oats.

Did you know?

In addition to playing a role in the breakdown of fats and carbohydrates for energy, vitamin B5 is critical to the manufacture of red blood cells, as well as sex and stress-related hormones produced in the adrenal glands, small glands that sit atop the kidneys.

Phosphorus

The Health Benefits

Phosphorus contributes to:

72. Normal energy-yielding metabolism

73. Normal function of cell membranes

74. The maintenance of normal bones

75. The maintenance of normal teeth

Foods that contain Phosphorus

Salmon, pork, yoghurt, milk, cheese, nuts, seeds, cereal, and whole wheat breads.

Did you know?

The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.

Potassium

The Health Benefits

Potassium contributes to:

76. Normal functioning of the nervous system

77. Normal muscle function

78. The maintenance of normal blood pressure

Foods that contain Potassium

Bananas, potatoes, avocados, spinach, broccoli, dried fruits, and beet greens.

Did you know?

Potassium has many important functions: It allows the nerves to respond to stimulation and muscles to contract (tighten), including those in the heart. It reduces the effect of sodium (present in table salt) on blood pressure. It helps move nutrients into cells, and waste products out of cells.

Protein

The Health Benefits

Protein contributes to:

79. A growth in muscle mass

80. The maintenance of muscle mass

81. The maintenance of normal bones

Foods that contain Protein

Chicken, turkey, fish, milk, cottage cheese, yoghurt, seafood, and soy.

Did you know?

Proteins are made up of molecules called amino acids. Amino acids consist of atoms of carbon, hydrogen, oxygen, nitrogen, and sometimes sulfur. About 20 kinds of amino acids combine into various patterns to make different proteins. Each protein has its own sequence of amino acids.

Riboflavin (Vitamin B2)

The Health Benefits

Riboflavin contributes to:

82. Normal energy-yielding metabolism

83. Normal functioning of the nervous system

84. The maintenance of normal mucous membranes

85. The maintenance of normal red blood cells

86. The maintenance of normal skin

87. The maintenance of normal vision

88. The normal metabolism of iron

89. The protection of cells from oxidative stress

90. The reduction of tiredness and fatigue

Foods that contain Riboflavin (Vitamin B2)

Fish, beef, milk, cheese, spinach, beetroot, butternut squash, mushroom, and potatoes.

Did you know?

Riboflavin is a heat-stable, water-soluble vitamin that the body uses to metabolize carbohydrates, fats, and protein into glucose for energy. In addition to boosting energy, this vitamin functions as an antioxidant.

Selenium

The Health Benefits

Selenium contributes to:

91. Normal spermatogenesis

92. The maintenance of normal hair

93. The maintenance of normal nails

94. The normal function of the immune system

95. The normal thyroid function

96. The protection of cells from oxidative stress

Foods that contain Selenium

Meat (such as beef steak), turkey, chicken, yellowfin tuna, tofu, baked beans, eggs, Brazil nuts, and milk.

Did you know?

Selenium is an essential component of various enzymes and proteins, called selenoproteins, that help to make DNA and protect against cell damage and infections; these proteins are also involved in reproduction and the metabolism of thyroid hormones.

Thiamine

The Health Benefits

Thiamine contributes to:

97. Normal energy-yielding metabolism

98. Normal functioning of the nervous system

99. Normal psychological function

100. Normal function of the heart

Foods that contain Thiamine

Wheat germ, flax seeds, sunflower seeds, hemp seeds, pine nuts, pistachio nuts, salmon, green peas, and tofu.

Did you know?

Thiamine, also known as thiamin or vitamin B1, is one the of B vitamins. Thiamine helps to turn food into energy and to keep the nervous system healthy. Your body is not able to make thiamine for itself. 

Vitamin A

The Health Benefits

Vitamin A contributes to:

101. Normal iron metabolism

102. The maintenance of normal mucous membranes

103. The maintenance of normal skin

104. The maintenance of normal vision

105. The normal function of the immune system

106. A role in the process of cell specialisation

Foods that contain Vitamin A

Kale, spinach, broccoli, carrots, sweet potatoes, pumpkin, butternut squash, tomatoes, bell peppers, cantaloupe, mango, beef liver, fish oils, milk, and eggs.

Did you know?

Vitamin A cannot be made by the human body and so it is an essential part of your diet. It plays a key role in many systems of your body. Vitamin A is essential for healthy vision, metabolism and cell development.

Vitamin B6

The Health Benefits

Vitamin B6 contributes to:

107. Normal cysteine synthesis108. Normal energy-yielding metabolism109. Normal functioning of the nervous system110. Normal homocysteine metabolism111. Normal protein and glycogen metabolism112. Normal psychological function113. Normal red blood cell formation114. Normal function of the immune system115. The reduction of tiredness and fatigue116. The regulation of hormonal activity

Foods that contain Vitamin B6

Pork, chicken, turkey, salmon, peanuts, soya beans, wheatgerm, oats, bananas, chickpeas, avocado, papayas, eggs, and sweet potatoes.

Did you know?

Vitamin B6, also known as pyridoxine, is one of eight B vitamins that your body needs to stay healthy. This nutrient is an essential part of nearly 200 chemical reactions in your body, and it’s necessary for processes like brain development and transporting oxygen through your bloodstream.

Vitamin B12

The Health Benefits

Vitamin B12 contributes to:

117. Normal energy-yielding metabolism

118. Normal functioning of the nervous system

119. Normal homocysteine metabolism

120. Normal psychological function

121. Normal red blood cell formation

122. Normal function of the immune system

123. The reduction of tiredness and fatigue

124. The process of cell division

Foods that contain Vitamin B12

Milk, ham, eggs, chicken breast, Greek yoghurt, beef, tuna, salmon, trout, liver, kidneys, offal, oysters, mackerel, mussels, and clams.

Did you know?

Vitamin B12 is a nutrient that helps keep your body's blood and nerve cells healthy and helps make DNA. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.

Vitamin C

The Health Benefits

Vitamin C contributes to:

125. Normal functioning of the nervous system126. Normal psychological function127. Normal function of the immune system128. The protection of cells from oxidative stress129. The reduction of tiredness and fatigue130. The regeneration of the reduced form of vitamin E131. Increases in iron absorption132. Normal energy-yielding metabolismNormal collagen formation for the:133. Normal function of teeth134. Normal function of blood vessels135. Normal function of bones136. Normal function of cartilage137. Normal function of gums138. Normal function of the skin139. Normal function of the immune system during and after intense physical exercise

Foods that contain Vitamin C

Citrus fruit, oranges, peppers, strawberries, blackcurrants, broccoli, brussels sprouts, potatoes, plums, cherries, peppers, guavas, spinach, kale, kiwi fruit, and cantaloupe.

Did you know?

Vitamin C helps the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels.

Vitamin D

The Health Benefits

Vitamin D contributes to:

140. Normal functioning of the nervous system141. Normal psychological function142. Normal function of the immune system143. The protection of cells from oxidative stress144. The reduction of tiredness and fatigue145. The regeneration of the reduced form of vitamin E146. Increases in iron absorption

Foods that contain Vitamin D

Mushrooms, carrot, broccoli, cheese, milk, chicken breasts, canned tuna, oily fish, salmon, mackerel, sardines, egg yolks, red meat, and liver.

Did you know?

Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.

Vitamin E

The Health Benefits

Vitamin E contributes to:

147. The protection of cells from oxidative stress

Foods that contain Vitamin E

Sunflower seeds, soybean oil, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin, red bell pepper, avocado, and Brazil nuts.

Did you know?

The body needs vitamin E to function, making it an essential vitamin. It is fat-soluble, meaning that it requires fat from the diet to be properly absorbed. Vitamin E is mainly stored in the liver before being released into the blood stream for use.

Vitamin K

The Health Benefits

Vitamin K contributes to:

148. Normal blood clotting

149. The maintenance of normal bones

Foods that contain Vitamin K

Kale, collard greens, broccoli, spinach, cabbage, cheese, butter, egg yolks, chicken, and lettuce.

Did you know?

Vitamin K is found throughout the body including the liver, brain, heart, pancreas, and bone. It is broken down very quickly and excreted in urine or stool.

Zinc

The Health Benefits

Zinc contributes to:

150. Normal DNA synthesis

151. Normal acid-base metabolism

152. Normal carbohydrate metabolism

153. Normal cognitive function

154. Normal fertility and reproduction

155. Normal macronutrient metabolism

156. Normal metabolism of fatty acids

157. Normal metabolism of vitamin A

158. Normal protein synthesis

159. The maintenance of normal bones

160. The maintenance of normal hair

161. The maintenance of normal nails

162. The maintenance of normal skin

163. The maintenance of testosterone in the blood

164. The maintenance of normal vision

165. Normal function of the immune system

166. The protection of cells from oxidative stress

167. The process of cell division

Foods that contain Zinc

Kale, collard greens, broccoli, spinach, cabbage, cheese, butter, egg yolks, chicken, and lettuce.

Did you know?

Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. Zinc is also important to wound healing and your sense of taste and smell.