Gluten – friend or foe?

Gluten isn’t always the culprit when we have problems with digestion or the gut in general. Bread isn’t the enemy! In reality, proper bread is your gut’s friend. So, how do you know whether you really do have a problem with gluten, or whether it’s something else? And how do you find a loaf that nourishes while taking action to restore balance to your dodgy digestion?
The fibre in good bread is crucial to such diverse factors as gut health, probiotic environment, toxin removal, hormonal balance, energy, reduced bowel cancer risk, and much more. On this full day masterclass you’ll not only get the definitive good gut guide from a functional nutrition perspective, you’ll also have this info weaved seamlessly through a foundational artisan bread making experience as fine as the crumb on a loaf even Paul Hollywood would approve of!
There are only 7 places left – to pay in instalments, drop me a message via the Enquiries tab. Event details are here.
Delicious dipping for endless energy!

One of the things that I end up talking about a lot, whether in classes or with clients, is the importance of keeping blood sugar balanced throughout the day.
Avoiding the late morning or mid afternoon slump that has us reaching for a quick fix is a key factor in sidestepping a number of niggles that you may not associate with plunging blood sugar levels. It’s not always the obvious symptoms like hunger that signify a need to fill the tanks.
Other symptoms might be things like fatigue, headache, dizziness, irritability, feeling slightly wobbly, or even feeling anxious without a real reason.
Resolve this by ensuring that you have a good breakfast with a major protein component (whether that be something like eggs, yogurt, or nuts and seeds), and have decent snacks prepared if there is a delay of longer than 3-4 hours between breakfast and lunch, and lunch and dinner.
The best snacks for maintaining blood sugar levels are protein based too – in fact, all meals and snacks should be a combo of protein and complex carbs with a bit of healthy fat for prime nutrition and fuelling.
Is it difficult to do in the everyday run of things? Not if you are prepared, and even that preparation is often just a chuck in and whizz exercise!
This is one of my two favourite dips – not only is it quick and easy, it’s full of all round fresh goodness, keeps well to last through the week, it’s easily transportable for going out and about, and absolutely delicious!
For all of us ladies over 40, edamame beans are obligatory for getting the best soya phyto-oestrogens in the most natural, healthy form. Stay away from the processed soya like meat replacements, milks and yogurts that are just frankenfoods, and eat this Grab edamame beans from most supermarkets in the frozen section, or just pop into a Chinese supermarket.
Lovely and light, perfect for the return of the light as we hit spring and look forward to summer!
Edamame Energy Dip
250g edamame beans (thawed if from frozen)
3 cloves of garlic
50g baby spinach
20 mls white miso (from paste and water mixed)
50 mls coconut oil
50g tahini
lime juice to taste (1-2 limes)
seasoning
sesame, poppy, pumpkin and/or sunflower seeds
In a food processor, whizz up all the ingredients except the lime juice and seasoning until the lumps have blended out. Add the lime juice and seasoning until you’ve reached your desired taste and consistency. Serve with the seeds scattered over the top, and dig in with veg crudités and wholegrain crackers.
Make Your Own Vitamin C, It’s Easy!

This winter, decide to stay off the vitamin C supplements (often containing nasties that have a negative impact on our health) and make your own. Yes, it really is that easy! A great activity for kids, and such a great way to get immune boosting nutrients into their diets without fighting over pills and potions.
If you’re suffering with a cold, or just want to make sure you keep up your intake of vitamin C, use this simple way to make your own booster – grab a couple of lemons or oranges (unwaxed and organic) and either use a veg peeler to take off strips of the outer rind (refrigerate the rest for use later), or cut into strips after using the flesh. Do the same with satsuma peel after enjoying a Christmassy citrusy treat!
Allow these strips to dry somewhere warm for a day or two, then blitz in a coffee mill or blender. The powder can then be sprinkled into smoothies, on to yogurt, or taken in any number of ways.
This is a fabulous way to get not only a hefty dose of vitamin C, but all the other co-factors, flavonoids and antioxidants present in the whole food rather than a synthetic supplement. There’s also evidence that Vitamin C supplements are manufactured from GMO grain sources – not good! – and some contain aspartame!
Boosting nutrient intake always has to be better from natural sources, so that it’s properly assimilated. Of course, there’s the fact that nutrients work in synergy and interdependently to maintain health – vitamin c works with other nutrients like zinc, selenium, flavonoids and B vitamins to fight a cold or flu, for instance – so using whole foods provides the range needed in the most bioavailable form.
So, get some seasonal citrus into your body this winter, with your own booster powder to boot, and have a healthy winter!
P.S. We all know that the right probiotic balance in the gut is crucial to our immunity too – to give yours a boost with a high strength foundational formula, try my Go Pro blend here, and keep your gut happy!
Do you need eating plans for your clients?

Do you need professionally designed, nutritionist formulated eating plans or resources with a proven track record of success for you to use with your clients?
Health professionals can white label my tried and tested eating plans and resource packs to reflect their own brand or business.
All my Easy Start Eating Plans are available for white labelling via two levels of package, whether you would like my designer to design, brand and present your chosen plan or plans or use your own design professional. The end result will suit your business and reflect your area of practise.
The packages also include a licence to use the content as you wish for a year, after which you can renew annually for the basic licence cost only.
Altogether this is an effective way to bring professional nutritionist-standard eating plans and resources to your clients as part of your business model, and as a extra element in your work, helping your clients to improve their holistic health with real food solutions that address their bodies and brains on a multi-system level, repairing and re-establishing a functional food foundation for optimal health.
If you would like to discuss the available plans and their suitability in depth, please contact me to set up a call – I’d be happy to help.
To check out the available plans, and for full details, click the link below.
Want to be able to talk to clients about nutrition?

Seaweed sandwich, anyone?

If your consumption of sea vegetables thus far on your culinary journey has been limited to a bit of sushi from the supermarket, then you’re missing out. Whether it’s for flavour or health, seaweed is a fantastic food to add to your diet, and best of all, it doesn’t have to be from imported sources at the health food shop or oriental market. Our shores are teeming with varieties of seaweed that are not just edible, but absolutely delicious too.
Even more surprisingly, those of you who are currently thinking that seaweed is the last thing that you would want to eat may change your minds when you taste dulse, one of our most commonly found varieties – it tastes like bacon when it’s cooked. Maybe not as convincing as a bacon sandwich, but still, not exactly what you might expect.
So, what is it, and how do we make the most of this natural harvest right on our doorstep? Dulse is part of a large family of edible saltwater plants and algae that also include more readily known varieties like nori and kelp. Like all edible seaweed, dulse provides a wealth of nutrients, fibre and protein, rich in vitamins, trace minerals, healthy fatty acids, and antioxidants.
It’s easy to buy dried dulse, and as its nutritional value doesn’t degrade after it’s converted into powder or flakes, having some on hand to sprinkle into salads, soups and stews is convenient. Store it in a dry and dark place and it’ll last for at least two years, making it truly a go-to health booster to use in all kinds of ways.
The assumption that seaweed will taste a bit too, well, seaweedy, has doubtless put many people off trying it at all, but with the accessibility, sustainability, and variety of uses, surely it’s something that we need to consider as conscious consumers. The big bonus is in the health benefits – while all natural foods have distinct and purposeful nutrient profiles, seaweed is a truly exceptional all rounder. Just some of the health benefits of dulse include its ability to protect vision, boost the immune system, build bone health, optimise the function of the thyroid gland, increase growth and repair, support the gastrointestinal tract, lower blood pressure, strengthen the brain and nervous system, and boost circulation.
A fantastic food, and a great focus for your next beach visit! To achieve that bacon-like effect, pan-fry some dried whole-leaf dulse with oil over medium-high heat until crisp, then make up your dish or sandwich. Delicious!
Another way to use dulse, or any other seaweed that you have chosen, is to cut strips from a sheet, or take some larger flakes, and allow them to float gently in this lovely broth. Health in a bowl!
Miso Broth
miso paste (authentic paste from an oriental market)
pak choi, each leaf sliced in half lengthwise
sliced greens or cabbage
red pepper, thinly sliced
garlic, very thinly slivered
ginger, very thinly slivered
good quality bone broth or stock of your choice
seaweed strips
chicken, fish, beef or tofu pieces
Pour the required amount of bone broth or stock into a pan, bring to a gentle simmer, and add a teaspoon or two of miso paste, stirring to dissolve. Add the garlic, ginger, meat/fish/tofu, and sliced veg and simmer very gently for a few minutes until the veg is just tender and the meat is cooked through. Add the seaweed and turn off the heat, allowing the seaweed to steep for a couple of minutes. Serve up in big bowls and enjoy!
The Walnut has landed!

After a few days of strange, unusual, and if I’m honest, chaotic events (culminating in nearly running over a suicidal seagull focused only on the lollipop clamped jealously in its beak, proving how dangerous junk food is!), I was thrilled to receive the inaugural copy of Walnut magazine – I was approached to write foodie health articles for it a while ago and completely forgot about it, so this is my first view of the finished mag and my mental health nutrition article.
If you’re in the Bristol area, you’ll be lucky enough to be able to grab a copy – beautifully designed and produced, and packed with wonderful information, advice and recipes. If you don’t live in the distribution area, you can purchase a copy of this hefty quarterly gem here: Walnut Magazine
Welcome to Walnut! Great stuff, Dermot!
Boost mood with food for better mental health…..

Great news! I was first switched on to the impact of food on mental health at an international conference nearly 15 years ago, and haven’t stopped studying it since. Evidence of those early pioneering theories has gradually grown as research was commissioned. The more research emerges, the more is commissioned, and so we begin to really join up the dots.
It’s really hard work making progress without a body of major scientific evidence, but it does look like a corner has been turned and the food-mental health link is now accepted enough for a real food for the brain message to be listened to. With mental health statistics and the numbers suffering reaching crisis point, it’s not a moment too soon.
‘Director of Deakin’s Food and Mood Centre Professor Felice Jacka said the results of her team’s new study offered a possible new treatment approach to depression, one of the world’s most prevalent and costly medical disorders.
“We’ve known for some time that there is a clear association between the quality of people’s diets and their risk for depression,” Professor Jacka said.
“This is the case across countries, cultures and age groups, with healthy diets associated with reduced risk, and unhealthy diets associated with increased risk for depression.
“However, this is the first randomised controlled trial to directly test whether improving diet quality can actually treat clinical depression.” ‘