Everyday Lentil and Vegetable Soup

If you’re looking for the perfect batch cook recipe, here it is! You can make several portions in one go and pop them in the freezer for near-instant lunches.

Plus, this delicious, warming soup is perfect for the dreary January recipe. 

Ingredients:

2 tbsp coconut oil

4 cloves garlic, crushed

2 shallots, diced

4 celery stalks, sliced

4 large carrots, sliced

2 litres vegetable stock (homemade or using 2 stock cubes)

4 sprigs rosemary or thyme

200g uncooked green lentils - rinsed and drained

160g kale, sliced

Black pepper

Fresh parsley, to serve (optional)

Method:

• Heat the oil in a large saucepan over a medium heat. Once hot, add the garlic, shallots, celery and carrots. Sauté for 4-5 mins until slightly tender and golden brown.
• Add the vegetable stock and rosemary/thyme to the saucepan, increasing the heat to a medium-high. Add the lentils, stir and reduce the heat to a simmer. Cook the lentils uncovered for 20-25 mins until soft and tender. 
• Remove the rosemary/thyme stalks before adding the kale. Stir and cook for 3-4 mins until the kale wilts. 
• Add a little black pepper or more fresh herbs to taste.
• Serve scattered with fresh parsley (optional).
• Enjoy!

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:

1. Power up your breakfast:
   Ditch the plain toast or sugary cereal, which will leave you crashing by 10 AM. Instead, opt for a warming savoury breakfast of scrambled eggs, roasted veggies, and maybe some smoked salmon. This protein-rich and warming breakfast will set you up for the day.

2. Add healthy fats to every meal:
   Healthy fats help stabilise blood sugar and keep you satisfied longer. Think: a drizzle of olive oil on your roasted veggies, half an avocado with your lunch, or a handful of walnuts as a snack. These small tweaks can stop you from raiding the biscuit tin mid-afternoon.

3. Choose complex carbs:
   When you need that carb comfort, go for whole, complex options like sweet potatoes, lentils, or hearty root vegetables. They provide long-lasting energy and don’t lead to that post-carb slump you’d get from white bread or pasta.

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:

• Soups and stews: They’re a winter staple for good reason. Load them with seasonal veggies, lean protein like chicken or lentils, and warming spices like turmeric or smoked paprika.
• One-pan roasts: Throw your favourite root vegetables, some leafy greens, and your protein of choice (think chicken, salmon or chickpeas) onto a tray. Drizzle with olive oil, season generously, and roast. Easy, satisfying, and minimal washing up.
• Cauliflower mash: If you love mashed potatoes but want a lighter, lower-carb option, try mashed cauliflower. It’s creamy, comforting, and pairs beautifully with winter veggies.

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:

• Personalised approach: Nutrition coaching is not a one-size-fits-all solution. Tests uncover your unique needs, leading to targeted nutrition, lifestyle, and supplement plans for optimal results.
• Identify the root cause: Stop chasing symptoms and uncover the origin of the problem so you can address the underlying imbalances for long-term solutions.
• Empowerment & knowledge: There are few things more empowering than gaining valuable insights into your body and taking full control of your health journey.
• Preventative action: Functional testing can detect imbalances before they manifest as symptoms, empowering you to take proactive steps towards maintaining optimal health – and preventing future health concerns.
• Improved wellbeing: How do you know you are getting all the essential nutrients your body needs? Testing can assess your nutrient status, and addressing imbalances can lead to increased energy, reduced symptoms, and overall better health. For some tests, we don’t just test once. Repeat testing can see how well you are progressing.

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.

How does a nutritionist tackle Christmas?

Christmas doesn’t have to be a dance between deprivation and over-indulgence. It’s a question of balance. It’s a question of figuring what matters most. What are the must-haves and must-dos this year, and what are the might-as-wells (even though you’re not that fussed)? 

Plus, there are several things going on when it comes to food and drink. Your fear of ‘missing out’ on that delicious dessert is the first. But also refusing food is mired in emotional meaning both for you and for the host. 

As a Registered Nutritionist, I help my clients tackle this tricky period. And here are my top 10 fundamentals for enjoying the festive season – but not regretting it in January:

1. Don't try to diet over the festive period

Set a maintenance goal instead. This is more realistic and much more achievable. This will give you the freedom to enjoy yourself without the feelings of deprivation or the pressure to rebel...

2. Take low carb dishes to parties

Low carb is not the same as ‘diet food’. Hosts will love you contributing, and no one need know you are also taking care of your health.

3. Normal routine tends to go out the window!

However, make sure you don’t forget about yourself and still take the time to plan your food. That way, you will still have the right choices in the house, and it will be much easier for you to succeed. If you have a specific health goal, it is a shame to fail just because you don't have the right foods to hand. This is so easy to avoid just by giving it a few minutes’ thought and preparation.

4. Don't go to a party hungry.

If you do, if will be harder to make healthy choices.

5. Make good alcohol choices

Avoid creamy or sweet drinks. Try to drink with food as this will reduce the impact of alcohol (and sugar) on your blood stream.

6. Try and continue with your exercise programme

If your usual classes aren’t running, choose other options instead e.g. brisk walks with friends and family.

7. Be gentle with yourself

If you do happen to overindulge, enjoy whatever you are indulging in and get back on track afterwards.

8. Drink plenty of water

This will encourage you not to overeat and will also improve how you feel the next day.

9. Watch your portion sizes

Particularly fast-release carbohydrates like starchy carbs and sugar.

10. Have fun!

Low Carb Christmas Cake

This cake was devised for Christmas cake lovers who don't want to upset their energy balance - traditional cake is very heavy on dried fruit. 

Note that because the cake has a low sugar and alcohol content, it will not keep for more than a week but can be frozen.

Ingredients

• 170g pitted prunes
• 115g dried apple rings
• 115g dried apricots
• 50ml brandy or tea
• 1 small apple, washed and grated
• Zest and juice of 1 orange
• 1 tsp ground ginger
• 1⁄2 tsp ground cinnamon
• 1⁄2 tsp fresh grated nutmeg
• 1 tsp vanilla essence
• 170g soft butter
• 85g Stevia
• 4 medium eggs
• 85g ground almonds
• 85g rice flour
• 1 tsp gluten free baking powder

Method:

• The day before you make the cake, chop the dried fruit into a bowl and pour over the brandy / tea. Leave overnight, stirring as you are passing / when you can.
• Line a 20cm deep cake tin with a double layer of greaseproof paper. Set the oven to 160˚C (140˚C fan). Cream the butter and Stevia, then stir in the chopped fruit, orange zest and grated apple. Add the vanilla and spices and beat the eggs in, one at a time. Don’t worry if it looks a bit curdled.
• Stir in the ground almonds, rice flour and baking powder and mix thoroughly. Finally, stir in the juice from half the orange to start with, adding more, if necessary, to make a soft consistency.
• Pour into the cake tin and level the top. Tie a double thickness of baking paper around the outside with string.
• Bake for 1.5 – 2 hrs until a skewer comes out clean. If the top is getting too dark, put a piece of foil over it. As soon as it is cool enough to touch, put a piece of foil tightly over the top and leave until completely cold - this softens the top of the cake. Remove from the tin and wrap in a double thickness of foil to store.
• Enjoy!