Why Antioxidants Are Essential for Your Diet and How to Boost Them with 6 Food Swaps

Did you have a heavy December? I did! And I’m really enjoying this break in January to detox and reset for the year ahead.

But what do we mean by detox?

Detoxification is the process your body uses to remove harmful substances (toxins) that come from the environment, your diet, or normal body processes. This happens mainly in the liver, with help from the kidneys, skin, lungs, and digestive system.

First our bodies identify the toxins (these may be chemicals, pollutants, alcohol, medications, or byproducts of metabolism), then ferries them to the liver to start processing them.

There are different stages the toxins go through in the liver, but they are essentially being processed for elimination via urine, feces, sweat or breath. Those that are not excreted though, may go back into circulation as ‘free radicals’, which can damage cells if they are not properly neutralised.

Supporting Detoxification Naturally

1) Eat Nutrient-Rich Foods: Your body needs vitamins, minerals, and antioxidants to fuel the detox process, such as those found in cruciferous vegetables (broccoli, kale), garlic, and citrus.

2) Stay Hydrated: Water helps flush toxins out through urine and sweat.

3) Exercise and Sweat: Boosts circulation and aids toxin elimination.

Keeping your liver and other organs healthy is key to efficient detoxification!

So what about antioxidants?

Antioxidants are essential for protecting your body during detoxification by neutralizing harmful byproducts, supporting liver function, and enhancing the body’s natural elimination pathways. A diet rich in antioxidant-packed foods ensures that your detoxification system operates smoothly and efficiently.

Antioxidant-Rich Foods for Detoxification

To support detoxification, include these antioxidant-rich foods in your diet:

• Vitamin C: Citrus fruits, bell peppers, kiwis, and strawberries

• Vitamin E: Nuts, seeds, and spinach

• Glutathione Precursors: Garlic, onions, and cruciferous vegetables (broccoli, kale, cabbage)

• Flavonoids: Berries, green tea, and dark chocolate

• Selenium: Brazil nuts, sunflower seeds, and fish

Here are my 6 Affordable Food Swaps to give you a kick start:

1. Swap Crisps for Air-Popped Popcorn

Crisps are high in unhealthy fats and low in nutrients. Popcorn, when air-popped, is a whole grain packed with polyphenols, a type of antioxidant.

Cost Comparison:

• Crisps (150g bag): ~£1.50

• Popcorn Kernels (500g, ~10 servings): ~£1.80

Savings: ~£0.40 per serving when switching to popcorn.

2. Replace Sugary Snacks with Frozen Berries

Sugary snacks provide empty calories, while frozen berries like blueberries, strawberries, or raspberries are loaded with vitamin C, anthocyanins, and other antioxidants.

Cost Comparison:

• Chocolate Bar (100g): ~£1.00

• Frozen Mixed Berries (300g, ~4 servings): ~£2.50

Cost per serving: ~£0.63 for berries vs. ~£1.00 for chocolate.

3. Choose Sweet Potatoes Over White Potatoes

Sweet potatoes are rich in beta-carotene, an antioxidant that promotes eye and skin health, whereas white potatoes offer fewer antioxidants.

Cost Comparison:

• White Potatoes (per kg): ~£1.00

• Sweet Potatoes (per kg): ~£1.30

Difference: ~£0.30 more per kg, but sweet potatoes provide more nutritional benefits per serving.

4. Switch fizzy drinks out for Green Tea (or other herbal teas)

Fizzy drinks are high in sugar and offer no nutritional value, while green tea contains catechins, powerful antioxidants that reduce inflammation and improve heart health.

Cost Comparison:

• Coke (330ml can): ~£0.80

• Green Tea Bags (40 bags): ~£1.50 (~£0.04 per cup)

Savings: ~£0.76 per serving when choosing green tea over coke.

5. Swap White Rice for Brown Rice

White rice is stripped of its nutrients during processing, while brown rice retains its bran and germ, providing more fibre, selenium, and other antioxidants.

Cost Comparison:

• White Rice (1kg): ~£1.00

• Brown Rice (1kg): ~£1.20

Difference: ~£0.20 per kg for a more nutrient-dense option.

6. Use Tinned Tomatoes Instead of Jarred Sauce

Pre-made sauces often contain added sugars and preservatives. Tinned tomatoes are inexpensive, versatile, and rich in lycopene, a potent antioxidant linked to reduced cancer risk.

Cost Comparison:

• Jarred Pasta Sauce (500g): ~£2.00

• Tinned Tomatoes (400g): ~£0.70

Savings: ~£1.30 per tin.

Budget-Friendly Tips for Antioxidant-Rich Eating

• Buy Seasonal or Frozen: Seasonal fresh produce is cheaper, and frozen fruits and vegetables retain their nutritional value at a lower cost.

• Shop Own-Brand Products: Supermarket own-brand items like green tea, brown rice, or tinned tomatoes are often cheaper but equally nutritious.

• Prepare in Bulk: Cooking meals like soups or stews with antioxidant-rich ingredients can save money and time.

• Choose Versatile Foods: Foods like sweet potatoes, frozen berries, and tinned tomatoes can be used in various recipes, reducing waste.

Antioxidants are crucial for maintaining health and preventing chronic diseases, but improving your intake doesn’t have to be expensive. By making small, cost-effective swaps like replacing crisps with air-popped popcorn or fizzy drinks with green tea, you can increase the nutrient density of your meals without overspending.

These six simple swaps can transform your diet, supporting better health and longevity while keeping your budget intact. Try them today and enjoy the benefits of an antioxidant-rich lifestyle!

A big thank you to Sarah from ‘Delivery Rank’

A big shout out to Sarah who conducted such a fun and engaging interview to find out about the work that I do. It was a real pleasure delve into the impact of nutrition on gut health, —something I’m super passionate about! Sarah’s thoughtful questions made it so easy to dive into some of the most important (and often overlooked) aspects of gut health, the importance of functional testing and why it’s key to feeling your best.

We covered so much ground, from how the gut influences everything from digestion to mood, to how personalized nutrition can make a massive difference in improving overall health. I loved how Sarah’s curiosity brought out some great insights about how small tweaks to what we eat can have a big impact on gut balance and, ultimately, well-being.

It was also fantastic to share a few success stories from my practice. There’s nothing better than seeing someone regain their health and energy through the right nutrition choices! I’m wildly grateful that Sarah gave me the space to share my thoughts and experiences on such an important topic.

So, once again, thank you Sarah for a fantastic conversation! I’m excited to keep spreading the word about how crucial gut health is, and I’m looking forward to helping more clients achieve their health goals and more conversations too with yourself in the future.

To see the interview in full go to https://www.deliveryrank.com/blog/well-bean-nutrition-interview

To Go Organic or Not Organic?

With all the confused media-frenzied information swirling around, sometimes it can be hard to figure out the straight facts, especially when it comes to nutrition and health, so I want to lay out, as straight as I can, my opinions on organic vs non organic food.

My predominant concerns lie in the health implications of gobbling up pesticides, antibiotics and chemicals which many non-organic foods have been subjected to.

Lets have a closer look at what this means below:

1. Organophosphates, widely used insecticides, have been linked to neurodevelopmental issues in children. They may affect cognitive function and contribute to developmental delays as well as other neurological effects in adults (Tsai YH & Lein PJ. Mechanisms of organophosphate neurotoxicity. Curr Opin Toxicol. 2021 Jun;26:49-60)

2. Glyphosate, a widely used herbicide, has been associated with an increased risk of certain cancers, particularly non-Hodgkin lymphoma. It has raised concerns due to its potential carcinogenicity. (Zhang Q, et al. The study of human serum metabolome on the health effects of glyphosate and early warning of potential damage. Chemosphere. 2022 Jul;298:134308)

3. Certain pesticides can act as endocrine disruptors, mimicking or blocking hormones. This may lead to hormonal imbalances, affecting reproductive health, fertility, and potentially increasing the risk of conditions like breast or prostate cancer. (Park J, et al. Interventions on Reducing Exposure to Endocrine Disrupting Chemicals in Human Health Care Context: A Scoping Review. Risk Manag Healthc Policy. 2022 Apr 26;15:779-791)

4. Some pesticides are classified as ‘Persistent Organic Pollutants, AKA, ‘POPs’, which can accumulate in the body's fatty tissues. This accumulation over time may contribute to immune system suppression, reproductive issues, and other health problems. (Reina-Pérez I, et al. Cross-sectional associations of persistent organic pollutants measured in adipose tissue and metabolic syndrome in clinically diagnosed middle-aged adults. Environ Res. 2023 Apr 1;222)

5. Toxic pesticides like neonicotinoids are putting bees at risk of extinction. Without these pollinators, our food system would be at risk.

6. Atrazine is a widely used herbicide linked to mammary tumors in rats, though is dismissed by the epa as being not harmful to humans- I’d like to not risk it myself though!

   Even with washing, pesticide residues can remain on conventionally grown fruits and vegetables. Consuming these residues may contribute to chronic low-level exposure, impacting health over time. Choosing organic options, washing produce thoroughly, and supporting sustainable farming practices can help minimize exposure to harmful chemicals in your diet.

   One of my favourite ways of side-stepping a completely empty piggy bank, whilst avoiding exposure to harmful chemicals and sprays is to familiarise myself and my clients with The Clean 15 and Dirty Dozen (detailed below). Generally I’d recommend buying the ‘Dirty Dozen’ foods as organic and ‘The Clean 15’ as normal (albeit as local and seasonal as possible):

Of course there are many ethical and economical considerations which I haven’t taken into account here and coming from a farming family myself, I am fully aware of the necessary reliance on pesticides and chemicals that farmers face when competing in a global market.

I do think though that it’s important to have these conversations to figure out a good way forward which might be able to benefit both our incredible farmers, who tirelessly work to make sure we all have food on our plates, and the health outcomes of our society too, which may ultimately alleviate pressure on our healthcare system along the way.

Stocking Your Freezer and Pantry: Essential Tips from a Nutritionist

In our fast-paced lives, having a well-stocked freezer and pantry can be a game-changer for maintaining a healthy diet. As a nutritionist, I often emphasize the importance of planning ahead and having nutritious ingredients on hand to create balanced meals. Let's dive into the essentials for your freezer and pantry that will help you stay on track with your health goals, finishing off with a family friendly, gut loving recipe for your freezer.

1) Freezer Filling Essentials:

• Frozen Fruits and Vegetables: Frozen fruits and veggies are just as nutritious as their fresh counterparts and have the added benefit of a longer shelf life. Stock up on a variety of options like berries, spinach, broccoli, and mixed vegetables to easily incorporate them into smoothies, stir-fries, and soups.

• Lean Proteins: Keep your freezer stocked with lean protein sources such as skinless chicken breasts, fish fillets, tofu, and lean ground turkey. These protein options can be thawed quickly and used in a multitude of dishes, providing the building blocks for muscle repair and overall health.

• Whole Grain Products: Look for whole grain bread or sourdough (if these come as loaves slice them before they go in), wraps, and tortillas that can be stored in the freezer. These items serve as a convenient base for sandwiches, wraps, or toast, offering fiber and essential nutrients for sustained energy levels.

• Homemade Meals: Spend some time batch cooking and freezing nutritious meals like soups, stews, chili, and casseroles. Portion them into individual containers for easy reheating on busy days, ensuring that you have wholesome options available when time is limited.

• Healthy Treats: Keep a stash of homemade healthy treats like energy balls, whole grain muffins, or portioned-out dark chocolate squares in the freezer. These can satisfy cravings without derailing your nutrition goals.

  2) Pantry Cupboard Essentials:

• Whole Grains: Stock your pantry with a variety of whole grains such as brown rice, buckwheat, quinoa, oats, and whole wheat pasta and noodles. These staples provide fiber, vitamins, and minerals, serving as the foundation for nourishing meals.

• Canned Beans and Legumes: Beans and legumes are budget-friendly sources of plant-based protein, fiber, and complex carbohydrates. Opt for low-sodium varieties and have options like black beans, chickpeas, and lentils on hand for adding to salads, soups, and grain bowls.

• Healthy Fats: Include sources of healthy fats in your pantry like olive oil, nuts, seeds, and avocado oil. These fats are essential for nutrient absorption, hormone production, and brain health. Use them for cooking, dressing salads, or adding to smoothies.

• Herbs and Spices: Build a collection of herbs and spices to add flavor to your meals without relying on excess salt or unhealthy sauces. Essentials include garlic powder, onion powder, cumin, paprika, turmeric, and cinnamon allowing you to create delicious and flavorful dishes.

• Nutrient-Dense Condiments: Choose nutrient-dense condiments like salsa, coconut aminos, mustard, tahini, and balsamic vinegar to enhance the flavor of your meals without unnecessary additives or sugar.
  

  By keeping your freezer and pantry stocked with these essentials, you'll be well-equipped to prepare nutritious meals even on the busiest of days.
  

  Plan ahead, batch cook when possible, and prioritize whole, nutrient-dense ingredients to support your health and well-being. With a little organization and preparation, eating well can be both convenient and delicious.

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a freezer-friendly, super speedy, one pot

spiced butternut and lentil curry

Ingredients:

• Coconut Oil for cooking

• 400g Butternut Squash, cut into 1cm cubes

• 1 Onion, sliced

• 200g Brown Lentils (tinned is fine)

• 200g Chopped Tomatoes (tinned is fine)

• 1 large clove of garlic, sliced

• 200ml Coconut Milk (1/2 tin)

• 1 Vegetarian stock cube (Knorr or similar)

• 1/2 tsp Fenugreek

• 1tsp Fennel Seeds

• 1tsp Cumin Seeds

• 2tsp Curry Leaves

• 2tsp Oregano

• 1tsp Ground Ginger

• 1tsp Tamarind Paste

• 2tsp Soy Sauce

• 4tbsp Frozen Spinach (organic if possible)

• Chopped Coriander to serve

Method:

In a saucepan, add 1tbsp coconut oil, the chopped butternut squash & the sliced onion and cook on medium heat until the onions are soft (about 5 mins).

Add the sliced garlic clove, the fenugreek, fennel, cumin, curry leaves, oregano & ginger and cook for a further 5 mins until fragrant.

Add the rest of the ingredients and allow it to bubble away for 10-15mins until the butternut squash is just soft through and the spinach is fully incorporated.

This can be served to stuff a cooked portobello mushroom (video on my Instagram!), with cooked rice or naan bread.

If frozen, defrost thoroughly before reheating on a low heat in a pan (lid on) for 20-25mins, stirring occasionally.

—-

Packed with protein, calcium, fibre and an impressive array of other vitamins, this is a fantastic go-to for a vegetarian mid-week meal. It is all things from indulgent, rich and flavoursome to nutrient dense and gut soothing, not to mention budget-friendly.

Could Functional Testing Help You Understand Your Gut Health?

You might have heard people talking about functional testing, but do you sometimes wonder what it’s all about?

Functional testing is something I use a lot in clinic as it can unravel the secrets of what might be going on in your gut.

It’s not your typical health check; it goes beyond just looking for diseases and dives into how your gut is actually working and responding to the foods we eat, which can give your nutritionist clues as to what might be driving these responses. A couple of the most popular in my clinic I’ve outlined below:

The Comprehensive Stool Test takes a close look at your gut buddies, the microbes hanging out in your digestive system. Think of it as a microbial neighbourhood. Functional testing checks if there’s a good balance between the friendly neighbours and any troublemakers. If there is an imbalance it ight mean too many bad guys or not enough good guys, giving you a heads up about potential issues.

Then there is the detective work on your gut lining. We can see if there are any leaks which might be letting bad stuff sneak into your bloodstream, causing inflammation and all sorts of problems. In other words, we can see if your gut’s defenses are up or if there’s a chink in the armour.

Let’s not forget about the digestive enzymes - the superheroes of breaking down your food. The Comprehensive Stool Test looks at these enzymes to make sure they’re doing their job right. If they’re slacking off, it could mean trouble with absorbing those nutrients.

I love the Organic Acids Test, I call it the Sherlock Holmes in understanding the nitty gritties of your body’s biochemistry.

In a nutshell it analyzes the byproducts of your body’s metabolism. These byproducts, known as organic acids, can provide clues about various metabolic functions and nutrient levels. It’s like your body leaving breadcrumbs of information about what’s going on inside.

Think of it as a comprehensive report on how well your cells are doing their jobs. If you’re struggling with issues such as fatigue, brain fog, headaches, constipation or diarrhea, reactions to a wide range of strange foods and even skin health issues, this test is brilliant in detecting markers relating to the breakdown of neurotransmitters in your brain chemistry, or the byproducts of bacterial breakdown in your gut chemistry, helping us to pinpoint imbalances.

Functional Tests are like getting a backstage pass to your body’s biochemical concert. They are a valuable tool if you are wanting a detailed look at biochemical processes, which can help us to tailor lifestyle, dietary and supplement choices specifically to suit you for optimal wellbeing.

These are just a couple of the myriad of tests available and I will only recommend tests for you that I think will be most useful for your case.

To discuss (no strings attached) how you might be able to work with me to get to the bottom of your gut health issue, book in for a free introductory chat using the link below:

Fail Proof Gluten Free Filo Pastry

Here you have my totally scrumptious and unbelievably useful gluten free pastry using a few staples from the gluten free pantry:

INGREDIENTS:

25g water

3g physillium husk powder

100g plain gluten free flour blend

3g xantham gum

a pinch of sugar

a pinch of salt

15g melted butter

METHOD:

Mix the physillim husk and 20g water together and set aside to become jellified.

In another bowl mix the flour, xantham gum, sugar and salt and add the remaining water, melted butter and physillium husk mix.

Kneed until combined.

Split into manageable portions and roll out as thin as you can on a floured surface.

You can pile up the sheets on a plate with greaseproof paper in between each sheet and cover with cling film or similar to avoid drying out.

Use as you would filo.

A Short Note On Vitamin D

Do you remember these scenes: sitting out in the sun on a hot summers day, soaking up that glorious, bootiful vitamin D?

Come winter, many of us are swathed with information by the media and supplement companies, saying that during these months, supplementing with vitamin D is essential, in order to avoid those nasty bugs that loom in the cold shadows (COVID—19 now included)

Firstly, please note, that having your levels checked is highly recommended, before supplementing blindly. Excess can be as bad as too little.

Furthermore, while vitamin D IS very important for the immune system, it is equally as important to note the form of vitamin D we’re supplementing with.

Unless the form is “vitamin D2” or “D3” (this will be marked on the bottle), it is unable to be properly metabolised and used by your body.

A couple of interesting facts:

FROM THE SUN: Rule of thumb is that the best time to absorb vitamin D is when your shadow is shorter than you. Little and often is key- no more than 30mins at a time is about right.

FROM MUSHROOMS: A lot of mushrooms are actually grown in the dark, so look for ‘vitamin D enriched’ ones, or leave them out in the sun for a bit!

“When fresh button mushrooms are deliberately exposed to midday sunlight for 15–120 min, they generate significant amounts of vitamin D2, usually in excess of 10 μg/100 g FW, which approaches the daily requirement of vitamin D recommended in many countries” (Cardwell et al, 2010).

CAULIFLOWER GLORY

You might have seen on my Instagram my little post gushing over this cauliflower soup recipe? Perhaps that’s even how you’ve landed on this page! This really is a go-er for allll the family. It’s dairy free (which we like), but creamy AF, a little bit crunchy and completely warming.

I’m loving soups for dinner at the moment; after what’s normally a pretty full on day of consultations or cooking for clients, if I’m totally honest, I just can’t face anything too complicated and this is literally bunging all the bits in a pan, stirring for a second, letting it simmer and getting it doon me!

Something I recommend to my clients a lot too is opting for soups and well cooked stews in the evenings as it’s much easier for our digestive systems to break down as half the work has already been done for us, so it’s a good way to ensure that nutrients are absorbed and you’re sleeping better, not going to bed on a full stomach!
So here ye go! Recipe below:

End of Season Fermented Tomato Salsa

As my greenhouse is squeezing out the last of it’s tomato offerings, I’m feeling startlingly aware of the impending tomato respite and am desperate to eek out what I possibly can from this last crop.

Fermentation is such a wonderful way to continue to enjoy summer goods throughout the winter and to feed your gut with all the good bacteria it needs to battle through cold and stormy weather.

This fermented tomato salsa is a very simple one, using a ‘dry salt’ method, basically meaning that the good bacteria on the ingredients is allowed to proliferate, while the bad bacteria is inhibited by the salt. Once the ingredients has been allowed to ferment, you can pop it in the fridge and should be able to store it for up to 8 months.

This recipe is so versatile, but given it’s tangy salsa quality, I think it best complements creamy/soft/mellow flavours like white fish, avocado, mushroom, egg, creme fraiche, or as bruschetta etc. I’m also only giving you a basic version, but feel free to add your own twist with fresh herbs, lime zest, mango, red peppers, you name it. This is one for alll the family to enjoy.

INGREDIENTS

100g of tomatoes

10g of flaky sea salt

2 tbsp of live cider vinegar

1.5 tbsp of honey

1 small red chilli

ginger 2”

500g of tomatoes, roughly chopped

1 small onion, diced

1 small handful parsley (optional)

Disinfect a kilner jar with a clip top lid, or fermenting jar and set aside.

Blitz together 100g tomatoes, the salt, vinegar, honey, chili & ginger to make a paste.

Roughly chop the 500g tomatoes, onion and parsley (if using) and, using a wooden spoon, mix through the paste. Clean the outside of your jar and leave to ferment, out of the fridge for 2-3 days, until it tastes tangy and salsa-y. Move to the fridge and enjoy for months to come.

Come sprout with me...

This is such a wonderful time of year to be donning your sprouting cap 🧢- while the weather is bright the sprouts grow to their best and are incredibly useful over summer salads and breakfasts alike.

You may have noticed that this time of year sees us celebrating sunny days of weekends, weddings, holidays and general partying, which can put our bodily systems under a fair amount of pressure- so let’s do a little self care along the way and feed ourselves with incredible nutrients, as we tumble from one weekend to the next?

I’m sprouting broccoli here. Not only is it incredibly quick and easy to grow, but it is one of the most healthy and popular in Mediterranean diets, being rich powerful compounds, glucosinolates, which help to form isothiocyanates (notably sulforaphane & phenethyl isothiocyanate).

What are these?

1. Glucosinolates are sulfur-containing phytochemicals found in cruciferous vegetables. They are extremely helpful in supporting phase 1 liver metabolism, supporting detoxification, as well as managing inflammation, modulating stress responses and exhibiting antimicrobial properties.

2. Isothiocyanates are chemicals released as a stress response from the plant as we break it down (chew it). Research has shown these to be incredibly helpful in the metabolism of carcinogens, supporting phase 2 detoxification enzymes in the liver.

A summary of conditions for which clinical trials have been or are currently being carried out using broccoli or watercress preparations, sulforaphane or phenethyl isothiocyanate.

Palliyaguru DL, Yuan JM, Kensler TW, Fahey JW. Isothiocyanates: Translating the Power of Plants to People. Mol Nutr Food Res. 2018 Sep;62(18):e1700965. doi: 10.1002/mnfr.201700965. Epub 2018 Mar 26. PMID: 29468815; PMCID: PMC6226005.

Steps for sprouting broccoli:

Day 1.

1. Rinse a handful of seeds in a small sieve under cold running water and leave to soak overnight in a sprouting jar/clear container.

2. Leave in a cool dark place (a cupboard ideally) for 24 hrs.

Day 2.

1. Rinse the seeds again in the morning.

2. Repeat in the afternoon and evening. You should be starting to see little sprouts appear!

Day 3.

(Same process as day 2)

Day 4.

(Same process as day 3) Once the sprouts have grown to about a half-inch to full-inch in length, you can move them into some indirect sunlight ☀️ This may take an extra day, depending on the conditions. Once they’re in the indirect sunlight, they should start to develop a lovely deep green colour.

Day 5.

Once they are fully grown and happily sprouted, give them a final rinse. Eat them immediately, or store them in the fridge for up to 5 days!

(recipes to follow)…

Spring 'Reset Retreat' in the Scottish Borders!!

This is an extraordinary chance to discover the borders and enjoy one of Robert Adam’s most glorious historic houses.

Tickets and more info here !

❤️ ❤️Are you wanting to bring some unique sawce to your Valentines dinner this evening? Why not include these libido boosting ingredients and woo your special guest? ❤️ ❤️

1. SALMON- Omega-3 fatty acids, which are found in high quantities in oily fish, such as salmon, play a critical role in the development and function of the central nervous system as well as keeping our circulatory systems in check. Keeping a proper check on these things can be beneficial for inflammatory neuronal disorders and possibly influence the vulnerability and outcome in depressive disorders too. This all has an effect on libido, so, coming round full circle: Increase Omega-3s to support the circulatory and nervous systems and improve your chances of having a bonnie libido!

   Salmon is also a good source of vitamin D. The Journal of Sexual Medicine covered an article in which Italian researchers examined 143 men with erectile disfunction; 80% had suboptimal levels of vitamin D levels, and the men with severe ED had a 24% lower level of D than those with a mild form of the condition.

2. OYSTERS- Zinc, a nutrient which is particularly high in oysters, is a common one that decreases as we get older. It is important for immunity, digestive health, brain health, as well as our sense of smell. Optimising these areas all help to support proper libido.

   It doesn’t stop there though…A couple of official tests have been run; notably Fisher's exact test and Chi Square test: “The use of zinc supplementation in the intervention group significantly improved sexual desire, arousal, orgasm, satisfaction, vaginal moisture, and pain during intercourse and also the overall score of sexual function compared to the control group” (Nia, et al. 2021). It also also improves circulating testosterone levels and inhibits the aromatase enzyme that converts testosterone into excess estrogen.

3. PUMPKIN SEEDS- Zinc (see above)

4. LIVER- Zinc (see above) , inadequate levels of B vitamins (found in liver in goood quantities) has been linked to erectile dysfunction. B vits are extremely important for nervous system/brain health and crucial to cell metabolism and the production of blood; keeping our mood and energy levels peaked lends itself to a happy libido. Liver is also a very lean source of essential amino acids, including Arginine, which relaxes blood vessels and enables blood to flow, helping you get and keep an erection (amongst other things) and improves muscle function.

5. APPLES- Flavonols, especially quercetin (found in high quantities in apples), have been well documented for their positive effects on testicular function and production of steroid hormones in mice, including testosterone, which supports a good libido. You might have to eat more than just a wee apple mind, but research looking at quercetin intake does point to improved sperm motility, viability and concentration.

6. BEETROOT JUICE contains dietary nitrates that increase the blood nitric oxide level, decrease blood pressure and improve blood flow, increase athletic performance/sexual stamina and improve cognitive functions but the mechanism remains unclear.

So why not jiggle up that dinner you previously had planned and opt for this Libido Loving Menu…

Starter

Pan Fried Calves Liver with Watercress, Pumpkin Seeds and an Apple & Saffron Relish (serves 2)

• 1 Apple, finely chopped

• 1 shallot, finely chopped

• 3 sage leaves

• 1 tbsp maple syrup

• 1tsp butter

• 1 small pinch of saffon

• pinch of salt

• 300g Calves liver, rinsed

• 1 garlic clove, sliced

• 1tbsp chopped thyme

• 1tbsp butter

• salt and pepper

• 1 handful of watercress

• 2tbsp Pumpkin Seeds

• grated zest of 1 orange

In a small pan, plop in 1tsp butter. Add the chopped apple, shallot, sage and saffron and cook on a low heat for 15mins, stirring until soft. add salt to taste and set aside.

In a frying pan, heat 1tbsp butter, 1 sliced clove of garlic & thyme. Salt and pepper your liver. Once hot, add the liver so that it sizzles. Saute for about 2-3 mins each side, depending on thickness, so that it’s just cooked through, but still a bit pink inside.

Prepare your plates with the watercress, drizzle with a squeeze of orange juice and zest and pumpkin seeds. Serve with sliced liver and apple and saffron relish.

Main

Cheat style Beetroot Marinated Salmon & Oysters with Ginger, Yuzu and Soy (Serves 2)

Ingredients:

• Raw beetroot, 1 very thinly sliced

• 200g smoked salmon

• oysters, freshly shucked x6

• soy sauce 1tbsp

• yuzu 2tsp

• mirin 1tsp

• maple syrup 1tsp

• rice vinegar 1tsp

• spring onions, sliced

• Bread and salad to serve

The day before you’re planning to eat, slice the beetroot all over the smoked salmon. Cover and leave to marinade.

The next day, wipe all the beetroot off the salmon and see it’s lovely pinky glow.

Mix the soy, yuzu, mirin, maple syrup, rice vinegar and sliced spring onion together to make the dressing for the oysters.

Arrange the salmon slices and oysters on a platter, top with the dressing serve with the bread and salad.

Finale

Chocolate and Beetroot Truffles (from the Lazy Cat Kitchen)

For dessert, I’m sharing this amazing recipe from The Lazy Cat Kitchen, which is sooo fab and definitely worth a peruse for some beetrooty, chocolately goodness!!!

https://www.lazycatkitchen.com/valentines-amaretto-truffles/

Enjoyyyy, my little love buglettes ⭐🤩!! I’m just going to go and make some spag bol

Is the Gut the Key to Better Health?

I listened to a TED talk this morning by Khalil Ramadi, a pioneer in neurosciences and health innovation. In this talk he discusses the potential benefits of ingesting electronic pills, that can stimulate our nervous system, for diseases such as diabetes, cancer, autoimmune diseases and neurological conditions. 

Ramadi explains that this is down to the fact that the gut is

“the largest interface of our body with the outside world…it has an incredible combination of tissues all working together”

This interface modulates our immune system, our hormones and is home to an incredible amount of neurons. He explains how if we can stimulate these neurons with these electronic pills, then we can influence the progression of many diseases, without the adverse effects of drugs. 

As we slowly drift into a world of human robots, this, to me, and I'm sure a few of you too, sounds terrifying, but surely we can't deny, quite progressive?!

It did however, err me to feel pleased that the pivotal role of the gut is being increasingly recognized. 

Nutrition runs off the course that what we expose our guts to has a huge affect on many systems beyond the immediate impact on our gut, thus as a Gut Specialist, I feel optimistic about the research given to this subject area!

Have a listen here!

Protein- What's it all about?

“TIP! Please note that VARIATION of plant sources is key as we need to get the FULL spectrum of amino acids, rather than just consuming one variety over and over!”

The human body contains an estimated 10,000 to 50,000 different kinds of proteins, but what are they all used for?

Below are just a few functions of proteins, that we, as nutritionists have to consider, when putting together a protocol for our clients:

1) Proteins are the building blocks of muscles, blood, skin, and most body structures.

2) Proteins are also needed for general cell replacement, e.g. of skin, and GI tract cells

3) Some hormones are derived from cholesterol others are made from proteins

4) Proteins are used by the immune system to identify and neutralise foreign objects, such as bacteria and viruses.

5) Some proteins help transport substances around the body via the blood.

6) Proteins help to keep the correct balance between the amount of fluid in the blood and the tissues.

7) Proteins attract water so in the blood, these are important for maintaining blood pressure and maintaining the balance between the amount of fluid in the blood and the tissues- think oedema.

As protein is so essential, did you know that, on average, you should be aiming for 1g of protein per kg of your body weight? This means that if you’re 60kg, you should be consuming around 60g protein per day! (This increases depending on your age, health and lifestyle). This is why we sometimes recommend a good quality protein powder, as it can be an easier way to boost intake.

As many of us are turning away from a meat-heavy diet, in favour of vegetarian foods, I thought you may find this protein sheet helpful to give you an idea of quantities in plant sources…

Newsletter Alert!!

I’m super excited to have created a monthly newsletter for you to sign up to!

Normally I hate them, but this one’s going to be a goody & I PROMISE not to overload your email with junk- I’m a one man band here at the moment, so I’m afraid I literally don’t have time! You’ll just have one a month, with good content only.

If you sign on, you’ll have access to incredible discounts, nutrition news, resources and events as well as seasonal recipe ideas!

If you missed it this time, go back onto my website tomorrow and the ‘Subscribe’ box should reappear.

A 3-Course Meal with a Nutritious Oomf

I’m teaming up with Nomad Cooks to bring you a truly deeelicious 3-course meal straight to the comfort of your own sitting room!

While this is a great menu for anyone, even without a nutritiously interested bone in their body, for those of you, like me, who do stay aware of what goes in, this ticks many boxes for us too, being rich in many different nutrient powerhouses:

• Protein, (from the lamb, freekeh and cabbage), is an essential nutrient with manyyy functions around the body.

  In a normal weight person, protein accounts for about 17% of weight (12 kg in 70 kg man). Proteins are made up of many amino acids (diversity of food sources is key here) needed for the following:

  • Growth and Maintenance (muscles, blood, skin, and most body structures)

  • For Enzyme Breakdown and Rewnewal

  • For production of some important hormones

  • Immune system support

  • Transporting substances around the body

  • Used as buffers, helping to keep the acid-base balance of body fluids such as the blood

  • Moderating fluid balance around the body

• Fibre (notably from the cabbage, quinoa, freekeh & cauliflower) is essential to maintain proper gastrointestinal health. It

  • makes short chain fatty acids, which are essential for a healthy microflora balance (gut bacteria).

  • It passes through the body undigested, promoting proper bowel movements and encouraging good clearance of toxins from the body.

  • It helps us feel fuller for longer, thus is a great when we need to shed a few pounds.

• Probiotics, (from the live yogurt, used in the starter). Probiotics feed the good bacteria in the gut and prevent bad bacteria from over populating.

• Cruciferous vegetables, (from the cabbage and cauliflower). These are not only great sources of fibre but they are also major source of glutathione, essential for aiding the liver’s detoxification process. They also increase the production of glucosinolate in your system, which helps to flush out carcinogens and other toxins.

• Omega 3, (from the lamb and cabbage). Balance of omega-6 and 3 is essential for moderating inflammation. Increasing omega-3 has been shown to reduce inflammation and risk of inflammatory diseases.

• Lycopene + many other antioxidants (cooked tomatoes, berries and other veg). When you have free radicals charging around your body (we all do- they’re just a result of toxins we’re all exposed to), you need antioxidants to mop them up and carry them through your system and liver, and eventually, out your body in your poop. Lycopene is one of these powerful antioxidants, which could be very protective against certain types of cancer, there is a good amount of research going into prostate cancer protection, specifically. When tomatoes are cooked/in a paste, the lycopene content is much higher. Just to really oogle this up, I’ve marinated these tomatoes with turmeric, ginger, garlic & lemon, before slow cooking them.

• Vitamins: Bs, A, K, C

• Minerals: Calcium, Iron, Copper, Zinc, Magnesium, Manganese, Potassium

Get your orders in NOW from Nomad via https://app.nomadcooks.co.uk/ and keep an eye on my blog, if you’d like to learn how to make the Lamb main- post to follow!

The ANH plate

I love this graphic from the Alliance of Natural Health and use it to inspire my clients often.

It’s pretty easy to just try and make half your plate vegetables and the rest split between protein, fat and grains!

By just making this simple change, you’ll find you’re fuller for longer, reducing your need for snacks, you’ll be eating bags of beneficial nutrients from the increase in fruit and veg, your gut flora will be given a boost by the extra fibre from the grains and you’re bound to notice an increase in energy.

Give it a whirl, pin this up on your fridge and let me know how you get on!

5 BENEFITS OF SAUERKRAUT AND 5 THINGS TO DO WITH IT:

Benefits:
1. It contains powerful probiotics which feed the good bacteria in your gut and can help to settle many digestive issues.

2. Sauerkraut may help to boost your immune system. This is with particular thanks to the lactic acid bacteria. 1 cup also holds roughly 23% DV of your vitamin C.

3. Sauerkraut is very high in fibre, which is essential for overall health, clearing out toxins from the GI tract. It also keeps us fuller for longer, so is an essential carbohydrate for weight management.

4. Contains nutrients essential for a healthy brain.

5. Sauerkraut is rich in antioxidants and vitamin K2, which can help promote heart health by preventing calcium deposits from accumulating in the arteries.

How to use it?
1. Pair it with an egg. This is a really nice combination as the vinegary taste of the sauerkraut really compliments the sweet buttery taste of the eggy. I have it with a wee slice of toasted sourdough in the morn and I'm happy all day long.

2. Mix it through yogurt with some chopped mint and have it like a tzatziki. I find this works particularly well with some spicy falafel or with some fish.

3. Pop it on some avocado. Along the same lines as the egg pairing, this works because the avo is buttery and is lifted by something a bit acidic.

4. Sprinkle it on top of a lentil salad. I hate to sound like a stuck record, but the butteryness of lentils works well with ye old sauerkraut.

5. Stuff it into a sweet potato. I love this. Again, it's probably to do with the sweet, butttterrrryyy taste of the humble sweet potato, but it just works really well. Go wild with some added black beans and coriander for added flavyerrr and your fibre levels are popping.
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