Vital Nutrition

25/09/2025

It's been a while since we've done one of these...here's your chance for some sensible nutritional advice - Ask Jane!

❓Have you got something that you have always wanted to ask a nutritional therapist?
❓Have you got a dietary query that has been bothering you and you'd love some free advice?
❓Are you trying to improve your nutrition, but are struggling to make changes?
❓Confused about a recent 'trend' or information on social media and would like my take on it?

I'd love to hear from you and find out how I can help. So if you want some realistic, down to earth advice from an experienced nutritional therapist, pop a question in the box on my stories and I'll look forward to answering them for you.

22/09/2025

✨ Healthy eating doesn’t have to be perfect ✨

Overwhelmed by trying to eat well all of the time? You’re not alone. Here’s your gentle reminder: It doesn’t have to be all or nothing.

🥗 One imperfect meal won’t ruin your diet
💪 Small, consistent habits matter most
🍳 A good breakfast can set the tone for your day
🥄 “Good enough” choices still count!

This September, take it one meal at a time. Make small, doable changes. Forget fad diets – your long-term health is built on simple, everyday decisions.💚

Comment 'good enough' below and I'll send you the link to the full blog.

18/09/2025

🌿 We used to talk about 5-a-day. Now there is a new goal: 30 Plant Points a Week!

✅ What are plant points?
Each different plant food = 1 point.
Think fruits, veggies, wholegrains, herbs, spices, pulses, nuts & seeds… even dark chocolate (at least 70%) and coffee count! ☕🍫

The magic number of 30 comes from the American Gut Project, which found people with more diverse plant diets had healthier, more resilient gut microbiomes.

✨ Why it matters:

Supports digestion
Boosts immunity
Improves mood & energy
Helps your good gut bugs thrive!

📝 How to track them:

➡️ Write down every different plant you eat in a week
➡️ Mix it up! Oats with berries one day, apples and cinnamon the next = more points!
➡️ Use combos like Linwoods Healthfoods Milled Flaxseed, Sunflower, Pumpkin & Chia Seeds with Goji Berries to hit 5 plant points in one go!

Start with small swaps and build your variety – your gut (and your taste buds) will thank you.

👉 How many plant points did you get this week?
Tell us in the comments and tag a friend to take the challenge with you! 🌈🥗

15/09/2025

Recipe of the month - Puy Lentil & Apricot Salad

This recipe couldn't be easier but is so tasty - give it a go!

🍑Ingredients
1 pack ready-to-eat puy lentils (e.g. Merchant Gourmet)
3-4 celery stalks, chopped
8 dried apricots, chopped
1 red pepper, chopped
1 orange
A big handful of parsley
A big handful of walnuts
100g feta cheese
2 tblsp olive oil

👩‍🍳Method
Put the lentils in a large bowl with the celery, apricots and red pepper
Segment the orange and add that to the mixture.
Chop the parsley and walnuts and add these to the bowl.
Crumble in the feta, drizzle in the olive oil, season and serve.

10/09/2025

📣 September Food Hero: Apricots 🍑

September brings us a golden gem – the apricot. Bursting with flavour and packed with nutrition, apricots are:

🥕 Rich in beta-carotene – supports eye and skin health
💛 High in fibre – good for digestion
🛡️ Full of antioxidants – helps protect your cells from many chronic conditions
💧 Hydrating – thanks to their high water content

They’re perfect in breakfast bowls, stewed in savoury dishes, or just as a snack on the go.

👩‍🌾 Eating seasonally helps reduce food miles, supports local growers, and means fresher, tastier food on your plate.

👉 Try them grilled, chopped into a salad, or made into a simple compote!

01/09/2025

We’ve partnered with the lovely Noelene from to gift one lucky winner the ultimate self-care bundle! 💆‍♀️💫

Here’s what you’ll win:
🌿 1-month FREE membership to the Revitalise Club
🛍 £25 gift card for treatments or goodies from Simple Home Holism

To enter:
1️⃣ Follow .nutrition &
2️⃣ Tag 3 friends who deserve some TLC in the comments 💖
3️⃣ Like this post & share it to your story for an extra entry!

🗓 Winner announced Monday 8th September – good luck! 🎉

29/08/2025

✨ Ready to Reset Your Healthy Habits? ✨

Join Revitalise, my online membership for women, this September as we get back into routine after the summer break. 🌿

This month, we’re diving into:
🍽️ Meal timing
🥗 What to eat (and why!)
🍎 Smart snacking
🌞 Starting your day well
🛒Meal prep
📆 Creating a sustainable routine that works for you

Let’s shake off the summer slump and reset, together. 💪💚

👯‍♀️ Supportive community
📲 Online access
🧠 Real, practical guidance

Stuck in a rut? Join us now!
🔗in bio

29/08/2025

27/08/2025

✨ Ready to Reset Your Healthy Habits? ✨

Join Revitalise, my online membership for women this September, as we get back into routine after the summer break. 🌿

This month, we’re diving into:
🍽️ Meal timing
🥗 What to eat (and why!)
🍎 Smart snacking
🌞 Starting your day well
🛒Meal prep
📆 Creating a sustainable routine that works for you

Let’s shake off the summer slump and reset, together. 💪💚

👯‍♀️ Supportive community
📲 Online access
🧠 Real, practical guidance

Stuck in a rut? Join us now!
🔗 https://www.vital-nutrition.co.uk/revitalise-club

21/08/2025

🌱✨ Want to Age Gracefully? Consider adding more plants to your plate! ✨🌱

New research shows that people who eat more flavonoid-rich plant foods – like tea, berries, apples, citrus, and even dark chocolate – are less likely to experience frailty, poor mental health, and reduced physical function as they age. 🧠💪🍓

These powerful nutrients help reduce inflammation, boost gut health, and support healthy aging from the inside out.

✅ Add zest to your meals with citrus peel
✅ Snack on dark chocolate and mixed berries
✅ Sip green or black tea
✅ Cook with colourful herbs, spices, beans & grains
✅ Eat the rainbow every day 🌈

It’s not about restriction - it’s about adding variety and colour to your meals to nourish your body long-term. 🌾🥬

📖 Read the full blog to discover the top flavonoid-rich foods and easy ways to add them to your diet
➡️ https://www.vital-nutrition.co.uk/blog/could-eating-more-plant-foods-help-you-grow-old-gracefully

Fuel your body now to thrive at every stage of life. 💚

20/08/2025

14/08/2025

Protein is everywhere right now. Walk down any supermarket aisle and you’ll spot protein-packed bars, yoghurts, cereals, and more. But here’s the truth: many of these products are ultra-processed and loaded with ingredients you’d never keep in your own kitchen.

✨Here’s the good news — you don’t need fancy, packaged foods to get enough protein.

In fact, once you know what to look for, it’s easy to get high-quality protein on your plate from whole, real foods.

👉Why Protein Matters

When people start eating just a bit more protein, I see huge improvements in how they feel. Why?

Because protein:
🎯Keeps you feeling full for longer
🎯Helps curb mid-meal cravings
🎯Supports balanced energy levels
🎯Plays a key role in muscle repair, immunity, and overall health

👉So... How Much Protein Do You Actually Need?

Let’s keep it simple.
✔️ Aim to include protein in every meal
✔️ A good rule of thumb: a portion the size of your palm, or about ¼ of your plate
✔️ Want to get specific? Aim for 1–1.5g of protein per kg of body weight daily

For a 70kg (11st) person, that’s about 70–105g of protein per day
✔️ Break it down: 25–30g of protein per meal is a great target

❓Want to Boost Your Protein Easily?

You’re in the right place. I’ve pulled together 9 simple ways to get more protein on your plate - no gimmicks, just real food.