Why am I always hungry in Winter?
When winter hunger strikes, here’s how to stay satisfied and energised.
Ever feel like your appetite goes into overdrive the moment the temperature drops? Winter has this sneaky way of making you ravenous, and with the grey, drizzly weather and post-holiday slump, it’s tempting to hibernate with a blanket and a tray of biscuits.
But here’s the thing: there are ways to manage your hunger and keep your energy levels steady through January (without feeling deprived or miserable). So, let’s get into why your body craves more in the winter and how to keep yourself satisfied and energised with warming, nourishing comfort food.
The real reason you’re always hungry in winter
It’s not just your imagination—winter really does make you hungrier. Cold weather triggers your body’s need to stay warm, and your primitive instincts kick in, urging you to eat more to maintain body temperature.
Also, between the months of October and April it’s not possible to get vitamin D from the sun at the UK’s latitude. And low vitamin D levels can cause an increase in appetite because vitamin D helps regulate the hormone leptin, which signals feelings of fullness to the brain. This is thought to be an evolutionary method to get us to fill up on food to prepare for winter when food would be scarce.
But it’s not just physical. Shorter days and gloomy weather also play with your mind. Your serotonin levels (the feel-good hormone) can dip, leaving you craving comfort foods, especially those rich in carbs and sugar for a quick mood boost.
How to boost your energy with simple, satisfying swaps
The key to surviving winter hunger isn’t about willpower; it’s about making smart swaps that actually satisfy you and keep your energy levels up.
Here’s how to do it:
Warm comfort food that feels like a hug (but won’t wreck your waistline)
When you’re craving something warm and hearty, you don’t have to default to cheesy pasta bakes or greasy takeaways.
Here’s how to make comfort food that’s both delicious and nourishing:
Top tip: Embrace warming herbs and spices! Ginger, garlic, cumin, and cinnamon not only add heaps of flavour but also support digestion and boost circulation (keeping you toasty from the inside out).
Why hydration still matters in winter
It’s easy to forget about hydration when it’s cold, but staying hydrated is crucial for energy and overall wellbeing. Warm up with herbal teas or try hot water with a slice of lemon and fresh ginger for a cosy, hydrating alternative to plain water.
Remember: Dehydration can sometimes masquerade as hunger, so keep sipping throughout the day, even if you’re not feeling parched.
So, there you have it: the secrets to tackling that winter hunger while boosting your energy with simple, satisfying swaps and healthy comfort food. Which of these ideas are you most excited to try?
Message me and let me know! Or, if you’re feeling overwhelmed and need some personalised support to get through winter feeling your best, reach out—I’d love to help you. Just click the link here to book a free call.
What is Functional Testing?
Today I want to talk to you about something I am very passionate about - functional testing – because it may hold the key to solving your health problems and to staying healthier for longer. So, if your New Year’s resolution is to look after your health, read on!
Remember how detectives use clues to solve mysteries? Well, as your nutritional therapist, I'm like a health detective, and functional testing is my secret weapon for uncovering the root causes of your health concerns. No more wondering "why". These tests can help us unlock the "what" and build a personalised plan to help you feel better. There’s something very empowering, too, about having answers in black and white. And the tests I use are evidence-based and are performed by world-leading laboratories.
If you’re wondering, what exactly is functional testing, let me explain. Simply put, it's a way to go beyond traditional diagnostics and peek deeper into your body's inner workings.
We can assess things like:
Nutrient deficiencies: Are you missing out on essential vitamins and minerals?
Digestive health: What's behind your bloating or other digestive woes?
Food sensitivities: Is that afternoon fatigue or headache linked to hidden intolerances?
Inflammation levels: Is chronic inflammation silently impacting your wellbeing?
Hormonal imbalances: Are hormonal fluctuations causing unwanted symptoms?
Genetic testing: how are your genes affecting how you feel?
By understanding these deeper factors, we can create a roadmap to address them, not just manage symptoms. There’s so much information available to us as practitioners these days, all of which enables me to provide a bespoke programme for my clients because I truly understand their health.
Sadly, many of the tests I run are not available on the NHS, which means that to access the information, you have to pay. Since you are reading this, I know how much you care about your health and it might be worth thinking about.
So, let’s talk about why are functional tests a good investment in your health?
Here are 5 compelling reasons:
I specialise in gut and hormone health, so there are three tests that I regularly use with clients:
Comprehensive stool tests:
A Comprehensive Stool Test can help to uncover underlying causes of conditions such as irritable bowel syndrome (IBS), chronic diarrhoea, or constipation by assessing gut bacteria, inflammation, and digestive function.
It can also provide crucial insights for clients experiencing symptoms like bloating, fatigue, skin issues, or food intolerances, enabling me to put together a tailored plan to address these concerns effectively.
DUTCH test for hormones:
A DUTCH (Dried Urine Test for Comprehensive Hormones) test provides a detailed analysis of hormone levels and their metabolites, offering insights into conditions such as hormonal imbalances, adrenal fatigue, perimenopausal symptoms, or polycystic ovary syndrome (PCOS).
It is particularly beneficial for clients experiencing symptoms like irregular periods, mood swings, low energy, poor sleep, or unexplained weight changes, allowing us to put together personalised strategies to restore hormonal harmony.
Nutrigenomic testing:
Nutrigenomic testing with LifeCode GX reveals how your genes influence critical areas like food tolerances, detoxification, vitamin needs, and metabolic health, empowering personalised nutrition and lifestyle choices. With a simple cheek swab and expert guidance, this test provides actionable insights to optimise well-being and prevent potential health challenges.
Ready to unlock your health potential? Let's talk! I'm here to answer any questions and guide you through the process of functional testing. Just click here to book a free call.
WHAT DOES A NUTRITIONIST DO EXACTLY?
Most people get – on a conceptual level at least – that they should probably eat a bit better than they do, they should probably move more and take the time for more ‘me time’ to live a long and happy life.
‘Life’ seems to get in the way of achieving that. Many of us are juggling jobs and the complexities of modern relationships, leaving little time to dedicate to the business of ‘being healthy’. Convenience often wins. It’s not that that’s wrong per se, but here’s the thing: all the time we are not eating or moving or living as well as we know to do, we are silently getting sicker. That may actually be going-to-hospital sick or it may just mean having health niggles that bother us greatly but that we have learned to cope with. I’m talking here about things like IBS or other tummy troubles, PCOS, perimenopause, PMT, arthritis, stress or anxiety, haywire hormones, or possibly weight that has crept on over the years and you can’t seem to shift it, no matter what you try.
What I want to share with you today is that the food you eat matters more than you can possibly imagine. And that, in many cases, simply by making changes to your diet, the symptoms of some of these conditions can be improved so markedly that there is a really profound shift in how you experience life.
WHAT IS NUTRITIONAL THERAPY?
Nutritional therapy used to be referred to dismissively as ‘alternative medicine’, but what we really use is Functional Medicine. It’s only now that the science of what to eat is getting the recognition it deserves and is being actively promoted by a small number of well-known and recently enlightened medical doctors, like Dr Rangan Chatterjee and Dr Michael Mosely.
Essentially, we nutritional therapists apply the latest hypotheses and research in nutrition and health sciences to you and your symptoms, testing where necessary, and we come up with a diet, lifestyle and (sometimes) supplement plan to support those needs. We might also bring in some coaching to help you put the ideas into practice in a meaningful way or break through whatever barriers have held you back in the past.
PERSONAL SERVICE
It’s a very personal approach. You might hear practitioners talk about people being ‘biochemically unique’. That means that there isn’t a single way of eating that is right for everyone. Sandra might have PMS and you want to lose weight, for example. Sandra might have a history of antibiotic use, while you had your appendix out when you were 14. Sandra might have an intolerance to dairy, while you hate strawberries. I could go on, but you can imagine the thousands of different permutations here. And the fact is that your DNA, previous medical history, and any current symptoms as well as what you like and don’t like, not to mention your personal circumstances are all important when a nutritionist creates a plan for you.
It is personalised just for you. That takes both time and skill. You could download something from the internet – if you knew what you were looking for – but it is not the same.
A nutrition practitioner may also work with supplements targeted to a specific condition or your own health goal. This can be a minefield – potentially dangerous and inevitably costly – if you don’t know what you’re doing.
WHY DOESN'T EVERYONE SEE A NUTRITIONIST IF THE RESULTS ARE SO GOOD?
It’s unfortunate that so many people don’t understand what a huge effect a personalised food and lifestyle programme can have on the symptoms they have or how they experience their life.
Newspapers are full of soundbites about the latest foods, but they don’t really join the dots, and it’s difficult to see what might be possible for you. The vast majority of doctors – even those being trained today – have next to no current knowledge or practical experience of what their patients should be eating or how they might integrate the theory into their lives. They live in a world, by and large, where the solution presented during your 10-minute session lies in a prescription.
Some – like Chatterjee – are taking on training in something much bigger called Functional Medicine. This is a framework for considering that the symptoms you are experiencing are a result of imbalances in your body and, rather than treat the specific symptoms themselves, nutrition professionals try to understand the root cause of the problem and base their programme around that.
WHAT HAPPENS IN A NUTRITION CONSULTATION?
Your first consultation will last up to 90 minutes. You will have been asked to complete and send back a nutritional therapy questionnaire before you visit. During the session, we’ll go into your medical history, your health goals and any other challenges you’re facing, what you generally eat, what you like to eat, what you hate to eat and how you have to eat (on the bus, in a rush at your desk, and so on). There’s no judgement and anything you share with me is kept in confidence.
My nutritional therapy sessions are provided in programmes that run over 12 weeks. This is because it is rarely helpful for anyone to leave without the knowledge that they have several more sessions in place to help them implement the programme, make changes at a pace that suits them, and to deal with any challenges or questions that come up along the way.
WHAT IF I ALREADY KNOW WHAT TO DO?
Knowing what you should be doing is only part of the problem if you are unhappy with an aspect of your health. Staying motivated is the hardest part of any plan. The single best way to stay in the zone is to have a buddy or coach who can give you a nudge or call you out if you start to go off piste. I’d say this is the single biggest thing that makes the difference between reaching your goal and actually staying there. That’s where health coaching comes in. It keeps you accountable will ensure all that good work doesn’t go to waste.
If you'd like to find out more, why don't you book in a free 30-minute health review. We can talk about what's going on for you, what you've tried before, and I can give you some simple tips to get you feeling better right away. Simply click here to book.
8 Foods Nutritionists Never Eat
There is an argument that all foods are OK in moderation, and this is largely based on not having ‘being healthy’ become something that feels a chore or that has you missing out on some of the things you really enjoy.
But as a nutrition professional, there are a few things that I NEVER eat.
1 Reduced fat foods / diet foods
These foods are, by definition, very highly processed. Where fat is taken out of a food, what nearly always goes in instead is either sugar or artificial sweeteners. The idea that fat is bad or leads to weight gain has now been acknowledged as being entirely wrong. We now know that sugars (and excess starchy carbs) are what mostly leads to weight gain and keep you craving sweet things. Many artificial sweeteners aren’t great for gut health either. I’d far rather stick to the natural, full fat version.
2 Margarine and butter substitutes
Margarine and vegetable spreads are the nutritionally poorer relations of real butter, coconut oil and other healthy fats like olive oil. Again, they are heavily processed. Often what draws people to them is the thought that they are somehow healthier because of their lower levels of saturated fats. Given that saturated fat is not the enemy to your health – while artificially hardened vegetable oils (think trans-fats) are -, it’s far better to stick to unadulterated fats, using ghee (clarified butter) and coconut oil, or olive oil for cooking at lower temperatures.
3 Sugar free fizzy drinks, diet drinks and energy drinks
Sometimes I see clients ‘filling up’ on diet drinks, which (although they contain no actual calories) are doing your body no favours. They’re still conditioning your body to expect more sweet stuff, and the jury is still out on whether artificial sweeteners are not great or seriously detrimental to health. Energy drinks often provide a dual hit of very large amounts of caffeine accompanied by either a lot of sugar or artificial sweeteners. When I’m working with clients who are propping themselves up with these drinks, I like to get to the cause of their fatigue, because what’s in the tin of Red Bull (or similar) will not be helping.
4 Hotdogs and processed meat
It is quite shocking how little actual meat goes into hotdogs, and processed deli-style meats are often pumped with water, sugar (even if it’s not actually called sugar, look out for anything ending in ‘-ose’ – like dextrose) and preservatives. Some of the additives in processed meats have been linked to increased risk of colon cancer. If my family demand ham, it’s pretty easy to pick up a small ham joint and cook it myself.
5 Shop-bought cereals
Most supermarket cereals are filled with sugar and very high in starchy carbs, which will have your energy levels crashing come mid-morning. Better options include home-made granola (like the cinnamon pecan granola from Deliciously Ella), which are easy weekend jobs and last a good while, porridge or overnight oats, omelettes or poached eggs (in fact, any kind of eggs) on wholemeal toast.
6 Rice cakes
These are often a go-to food for anyone counting calories. Unfortunately, they will skyrocket your blood sugar levels. A better choice would be a couple of oat cakes topped with unsweetened nut butter or a little hummus.
7 Agave nectar / syrup
Agave syrup comes from a cactus, and the syrup is made from the pulp of the leaf. It’s very highly processed and is mainly fructose, which needs to be processed by the liver, causing more stress for an already over-worked organ. Fructose is actually worse for you than glucose (which is effectively what we are talking about when discussing ‘blood sugar’). Agave syrup (or nectar) is very similar to the (deservedly) much-demonised high fructose corn syrup, that has contributed greatly to the obesity epidemic in the US. My advice? Do not use it!
8 Mycoprotein like Quorn
Quorn is a very processed food that comes from a fungus Fusarium venenatum and is fermented. It has a lot of other ingredients added – like flavourings, yeast, starches and colourings, gluten to give it the texture and flavour of meat. Lentils, pulses, tofu and tempeh are a much healthier alternative if you’re after vegetarian choices.
9 Fruit Juice
The easiest way to get lots of sugar into your system in a short space of time is by drinking it. And since it comes in as liquid, the body doesn’t register it as “eaten”, so it cunningly slips past any detectors that might otherwise signal satiety or ‘satisfaction’. Fruit juice – particularly when freshly squeezed – certainly contains lots of lovely vitamins and minerals, but it contains just as much sugar as that can of Coke. So, don’t kid yourself: fruit juice is not healthy. If you want fruit, eat fruit. Don’t drink it.
Did any of these surprise you?
Fancy a cuppa?
As though we need any excuse for a cuppa, this week is Afternoon Tea Week so a perfect time to you all about the beautiful health benefits of tea, and how to make sure your cuppa is doing the very best for your health.
When you’re standing in the supermarket aisle or in the bespoke tea shop, it’s easy to forget that tea drinking has been an activity spanning millennia and, though we might use it as a pick-me-up in the morning or the vehicle for a good gossip with friends, it’s been revered - almost sacred - as a ritual for a long, long time.
Think of this blog as a celebration of the cuppa in which I’ll be walking you through where it came from, whether it’s any good for your health, how much you should be drinking and some fabulous ways to honour this amazing drink.
Here’s who ‘invented’ tea
The origins of tea date back thousands of years in ancient China. Legend has it that in 2737 BC, the Chinese emperor Shennong accidentally discovered tea when leaves from a nearby Camellia sinensis plant blew into the bowl of hot water he was drinking.
From these legendary beginnings in China, tea's consumption spread throughout East Asia, to Japan, where it became an integral part of Zen Buddhism and the traditional tea ceremony.
By the 9th century, tea had reached the Arab world and eventually made its way to Europe in the 16th century, thanks to Portuguese and Dutch traders. The British, in particular, embraced tea passionately, leading to the establishment of tea plantations in India and Sri Lanka. The British East India Company helped popularise tea drinking in the West in the 17th century. It was a popular trade commodity, travelling along routes like the ancient Silk Road.
Different types of tea
There are four main types of true tea - white, green, oolong, and black - all derived from the Camellia sinensis plant. The difference lies in the processing methods used.
WHITE TEA is the least processed, using just the young buds which are steamed and dried. Originated in China in Fujian Province.
Flavour: delicate, light, slightly sweet.
Reported benefits: contains anti-aging properties and supports immune health.
GREEN TEA originated in China and Japan. The leaves are heated through pan-firing or steaming to prevent oxidation. Green tea has gained popularity over the last decade, and you’ll find many products in supermarkets today.
Flavour: fresh, grassy, slightly sweet.
Reported benefits: high in antioxidants, aids in weight loss, and boosts brain function.
Famous teas: Japanese Matcha or Sencha, rolled gunpowder green teas from Morocco, Dragon Well green tea from China.
OOLONG TEA from China and Taiwan is semi-oxidised.
Flavour: Complex, ranging from fruity to floral.
Reported benefits: aids digestion, promotes healthy skin, supports metabolism.
Famous teas: Da Hong Pao oolong.
BLACK TEAS are most plentiful. Originating in China, India (Assam and Darjeeling), and Sri Lanka (Ceylon), they are fully oxidised before heating, resulting in their dark colour and rich flavour. This is your ‘regular’ tea; think English Breakfast, Assam and Earl Grey.
Flavour: bold, robust, floral, malty (varies greatly).
Reported benefits: improves heart health, enhances gut health, provides a steady energy boost.
Famous teas: Lapsang Souchong, Darjeeling from India.
PU-ERH from China’s Yunnan Province.
Flavour: earthy, rich, smooth.
Reported benefits: Known for its probiotic properties, aids in digestion, and may help with weight loss.
Famous teas: Menghai Da Yi (Dayi), Xiaguan Tuocha, Lao Ban Zhang.
HERBAL TEAS
Beyond the traditional teas, there are also herbal tisanes made from flowers, fruits, and herbs that offer their own unique flavours.
These teas are not caffeinated, which means you can drink them freely without them impacting your sleep.
This is why a cup of tea might relax you…
True tea (that’s the white, green, black, oolong and pu-ehr teas) naturally contains the amino acid L-theanine, which has some unique and beneficial effects. It’s what gives you that ahhhhhh moment when you enjoy a cup of tea. It’s particularly abundant in green tea leaves.
Reasons to love tea
Promotes ‘calm alertness’ - L-theanine has been shown to induce alpha brain waves, helping you feel more calm and relaxed while also maintaining focus and alertness. This makes tea a great beverage for enhancing concentration without the "jittery" effects of caffeine alone.
Reduces stress and anxiety - studies indicate L-theanine can help lower psychological and physiological stress responses by prompting an increase in serotonin, dopamine, GABA and other calming brain chemicals. This anxiety-reducing effect makes tea popular for unwinding.
Boosts mood and cognitive performance - the combination of L-theanine and caffeine in tea has been linked to improvements in cognitive abilities like reaction time, memory, and mental focus. It can provide an overall mood and mental clarity boost.
Supports immune function - some research suggests L-theanine may help strengthen the disease-fighting capacity of human gamma delta T cells, which are a part of the body's immune defenses.
How much tea is it OK to drink?
Despite the health benefits, it's important not to go overboard. The recommended upper limit is around 3-4 cups (700-900ml) of tea per day for an adult. Drinking much more than this could potentially cause side effects like anxiety, headaches, and insomnia due to the caffeine content.
Some people are genetically more sensitive to the effects of caffeine than others. If you’re sensitive, you will likely find you do better with far less caffeine; maybe even none.
In any case, everyone should be mindful of the half-life of caffeine. This is the amount of time it takes for half the caffeine in your cup to leave your body, which is between six and eight hours. So, that means it will take up to eight hours for half the caffeine in the cup to leave your body. Caffeine is a stimulant, so afternoon drinking is not advised. Even if you don’t have trouble dropping off to sleep, if you go to bed around 10pm and you’re having a cuppa after 2pm, somewhere along the line that caffeine will be affecting the overall quality of your sleep.
TIP: the quality of bagged teas you'll find in most supermarkets can vary quite a bit. Many contain "tea dust" or the lower grades of broken/crushed leaves. For a higher quality tea experience, opt for loose leaf teas when possible. Loose teas tend to use more intact leaves which results in a richer, more full-bodied flavour.
Other tea tips:
For some, one of the most bothersome things about the ageing process are wrinkles and the dullness your skin can take on. Although it’s not possible to turn back the clock, there are a number of things you can do to bring back that feeling of radiance.
The ageing process is due to inflammation of one sort or another. I know you’ll get that in relation to joint pain, but did you know that what you eat has a big impact on how your skin ages?
Eating too much sugar and processed carbohydrates (like pasta, bread, and baked goods such as cakes and biscuits) can lead to damage in your skin's collagen, which keeps your skin elastic and helps it resist wrinkles. This is largely caused by a high glycaemic diet. High sugar foods, like the ones listed, tend to spike our blood sugar, which causes glycation.
Glycation is a process caused by the presence of excess glucose in skin fibres. Glucose surrounds around the collagen and elastin fibres and, over time, causes them to become rigid and even break, losing their activity. With age, these molecules accumulate in the skin and end up destroying the supportive cushion formed by elastin and collagen.
Alcohol and caffeine can also have a negative effect on the appearance of your skin. Dehydration from coffee or alcohol can also cause skin redness or inflammation. Dry skin patches may appear around your nose and chin area.
On a more positive note, you should bring more of the healthy fats into your diet. Essential fats found in fish, avocados, nuts and seeds keep cell membranes soft and smooth – they’re nature’s perfect skin plumpers.
If you have even a passing interest in face creams, you’ll likely have read about how some ingredients fight age-accelerating particles called free radicals. The magic ingredients in this case are antioxidants, and they’re in plentiful supply in fruit and vegetables of all colours. Eating as many different colours over the course of a week is helpful.
As a very general rule, each different colour group contains a different set of plant chemicals. Scientists now know that bringing a variety of different antioxidants into your diet has a synergistic effect, which means the combined result is more powerful than the individual parts.
Would you like to know more about skin health? Nutrition can help with conditions such as skin ageing, acne, psoriasis, eczema and dermatitis. If you’re interested in knowing more, why not get in touch?
Please get in touch and find out more - I offer a free 30-minute exploratory call.
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Disclaimer: ‘Please note that nutritional therapy is not medical advice - this should always be sought from your doctor or other medical provider. I aim to work alongside your doctor or GP to provide nutritional and lifestyle advice to support any underlying imbalances.'
