Nutrinika, Eastbourne (2026)

14/01/2026

Ginger and turmeric: practical ways to use them daily

Ginger and turmeric have suffered badly from wellness marketing. Somewhere along the way, they became tiny, expensive shots that promise to fix your life in one gulp. They don’t. And they don’t need to.
In real life, these spices work best when they’re used regularly and quietly. Ginger is brilliant in soups, stews and stir-fries, where it supports digestion and adds warmth without drama. It also works well as a simple tea with hot water and a slice of lemon, especially when your stomach or throat feels off.
Turmeric belongs in food, not just in trend-driven drinks. Add it to soups, lentils, rice, roasted vegetables or marinades. A little goes a long way, and it’s meant to be part of a meal, not a standalone performance.
One small science note, without turning this into a lecture. Curcumin, the active compound in turmeric, is better absorbed when eaten with fat and a pinch of black pepper. This does not mean mega-dosing or forcing yourself to drink oily shots. It means cooking like a normal person.
Ginger and turmeric don’t need to be intense to be effective. Used often, in proper food, they support the body in a way that’s realistic, sustainable and much kinder than pretending a shot can replace a habit.

13/01/2026

Food as medicine: what it is, and what it is not

Let’s clear something up. Food as medicine is not a miracle cure, a cleanse, or a shortcut to perfect health by Tuesday. It’s also not about replacing doctors with smoothies. Anyone selling that idea is doing marketing, not nutrition.

Food as medicine means using everyday food to support normal body function, consistently and boringly. Eating in a way that helps blood sugar stay steady, digestion work properly, inflammation calm down, and the nervous system stop acting like it’s under attack. No fireworks. Just fewer problems.

It is about patterns, not products. Regular meals. Enough protein. Fibre that your gut bacteria can actually use. Fats that support hormones and the brain. Micronutrients coming from food you recognise, not powders with inspirational names.

It is not about eating one “superfood” and expecting it to cancel out stress, poor sleep and chaos. A turmeric latte cannot outwork five hours of sleep and a nervous system in permanent emergency mode.

Food as medicine works quietly, over time. It supports. It does not rescue. It reduces the load on the body so it can do what it already knows how to do.

If you’re looking for magic, you’ll be disappointed. If you’re willing to focus on basics and repeat them often, this is where real change actually happens.

12/01/2026

Digestive spices: your cupboard is a pharmacy (sort of)
Your spice rack is not a substitute for a GP, but it is also not just decorative. A few very ordinary spices can make digestion noticeably easier, if you use them with some common sense and not like a medieval alchemist.
Cumin is excellent when food feels like it’s just sitting there, unimpressed. It can help reduce bloating and support digestive secretions, especially with legumes and heavier meals. This is why so many traditional cuisines pair cumin with beans. They learned the hard way.
Fennel is the calm one. It’s often used for gas, cramps and that uncomfortable “too full but also weirdly empty” feeling. Fennel tea after meals exists for a reason and it’s not because it smells nice.
Caraway is underrated but very effective, particularly for bread, cabbage and anything that tends to ferment a bit too enthusiastically in the gut. It supports digestion and can reduce that post-meal balloon effect.
Ginger is the multitasker. It can help with nausea, slow digestion and that heavy, sluggish feeling after meals. Fresh ginger is usually gentler than very concentrated supplements, which is a good thing for most people.
Now the boring but important bit. These spices help when digestion is sluggish or gassy. They are not always your friends if you have active reflux, ulcers or a very sensitive stomach. In those cases, less is more and sometimes none is best. If ginger or strong spices make symptoms worse, that’s not detox, that’s feedback.
Used thoughtfully, spices can support digestion quietly and effectively. Used aggressively, they just add drama. Your gut prefers the first option.

08/01/2026

Gut-friendly January: fermented foods, done safely
When people hear “fermented food” here in the UK, they usually picture kefir, yoghurt and maybe kimchi if they’re feeling adventurous. Useful, yes. Complete picture? Not even close.
Fermentation is controlled microbial teamwork. Bacteria and yeasts consume natural sugars, produce acids, and create an environment where beneficial microbes thrive, and harmful ones lose interest. The result is food that’s easier to digest, richer in bioavailable nutrients, and genuinely helpful for gut health. Not magical. Just clever biology.
And it’s not limited to dairy and cabbage with chilli. Traditional cuisines around the world have been fermenting things long before probiotics got trendy. You can ferment:
* Vegetables like carrots, beetroot, cauliflower, green beans, turnips, radishes.
* Fruit such as apples, pears, plums, and even lemons.
* Dairy beyond yoghurt: cultured butter, buttermilk, sour cream.
* Grains and legumes, for example, sourdough, fermented oats, dosa batter, tempeh.
* Even drinks: kvass, water kefir, kombucha, fermented fruit waters.
Why your gut likes them:
* Fermented foods deliver live microbes and organic acids that support digestion.
* They help train the immune system rather than overstimulate it.
* They can reduce bloating for many people by pre-digesting fibres and sugars.
* They support microbial diversity, which your gut really cares about.
The boring but essential safety bit:
1. Start small. A spoonful is plenty if you’re new.
2. Watch your reactions. Bloating, itching, headaches or reflux can mean “too much, too fast”.
3. Store correctly. Clean jars, enough salt, and proper refrigeration once fermented.
4. And no, fuzzy mould is not a “rustic feature”.
Fermented foods are not a competition. They’re a quiet, traditional way of helping your gut do its job, one sensible spoonful at a time.

07/01/2026

Mindful eating without the incense
Mindful eating has a branding problem. It sounds like you’re expected to light a candle, whisper affirmations to a lentil, and lose all sense of time. In reality, it’s much more practical and far less mystical.
Pause before you eat. Not for gratitude theatre. Just a second to let your brain catch up with your hands. This alone reduces the chances of inhaling half your plate without noticing.
Breathe once or twice. Deep breaths are optional; normal breathing works fine. The point is to switch off “urgent mode”, so your nervous system stops acting like every meal is a race.
Chewing actually starts in the mouth. Because it does. Better chewing means less work for your stomach and fewer post-meal regrets.
Stop at comfortably full. Not stuffed. Not hungry. Comfortably full is boring, which is precisely why it works. You can still enjoy food without turning every meal into a recovery mission.
No incense. No mantras. Just a few small cues that help your body do what it already knows how to do, if you stop interrupting it.

06/01/2026

Herbal first aid: throat and cough-supportive kitchen herbs
When your throat feels like sandpaper, and your cough has decided to freelance full-time, you do not need a spiritual cleanse. You need warm fluids, smart herbs, and rest. Boring, effective, repeatable.
Sage is your “my throat is angry” herb. It has a long tradition for sore throats because it can feel soothing and astringent. Use it as a warm infusion or gargle: steep a few sage leaves in hot water, let it cool to warm, then gargle. Do not drink it by the litre like it’s a new personality. A couple of cups is enough.
Thyme is the MVP for coughy, chesty vibes. It is commonly used in teas for its comforting effect on irritated airways. Make a simple thyme tea: hot water, thyme, steep 10 minutes, strain. If you can tolerate it, add a spoonful of honey when it’s warm, not boiling.
Honey and lemon are classic for a reason, but they have rules. Honey may soothe coughs and throat irritation in adults and older children. Lemon adds acidity and a bit of vitamin C, plus it makes the whole thing more drinkable. Mix in warm water, not scorching. If you are dealing with reflux, go easy on the lemon.
Steam inhalation is underrated. Hot shower, a bowl of hot water with a towel over your head, or just standing near a kettle like a Victorian character. The point is moisture, warmth, and loosening congestion, not burning your face off.
And then there’s the most unpopular remedy: rest. If you keep pushing through, your body will eventually push back. Sleep is where much of the immune function occurs. Yes, it is annoying.
Safety notes, because we are not doing chaos:
No honey for children under 1 year old.
Be careful with steam around children. Burns happen fast.
If symptoms persist beyond about a week, worsen, or you have a high fever, shortness of breath, chest pain, wheezing, coughing up blood, or feel unusually unwell, do not “herb harder”. Get medical advice.
Herbs can support. They are not a replacement for common sense.

05/01/2026

Winter veg spotlight: brassicas for immune season
Cabbage, kale and broccoli are the vegetables everyone claims to love, right up until they actually have to eat them. Their reputation for tasting “green and aggressive” is mostly a cooking problem, not a vegetable problem.
Brassicas are brilliant in winter because they bring fibre, vitamin C, and those sulphur compounds that your gut microbes quietly obsess over. Fibre feeds the good bacteria, and your gut and immune system are basically in a long-term relationship. Treat one badly and the other will sulk.
How to keep the flavour and lose the bitterness:
Do not boil them into resignation. Overcooking is how you create that sad, sulphurous smell and the bitter edge that makes people swear off greens for a month.
Use high heat and a short time. Roast broccoli or cabbage wedges until the edges caramelise. Stir-fry kale quickly with garlic. Steam broccoli for a few minutes, then finish with olive oil, lemon and salt.
Salt is not your enemy here. It pulls flavour forward and tames bitterness. Add acid too. Lemon juice, vinegar, even a spoonful of yoghurt on the side, make brassicas taste far more civilised.
Pair them with fat. Olive oil, butter, tahini, cheese, whatever suits you. Fat carries flavour and turns “healthy” into “I’d actually eat this again”.
If you want one easy UK winter move: roast cabbage wedges with olive oil, salt, pepper and caraway, then finish with a splash of cider vinegar. It tastes like comfort food that happens to be good for you, which is the best kind of nutrition.

04/01/2026

Spaghetti Day: comfort food that doesn’t wreck you
Spaghetti gets a bad reputation, mostly because it’s often treated like an emotional support blanket rather than actual food. The good news is that pasta itself is not the villain here. Chaos is.
If you want comfort without the post-meal slump, start with the basics. Wholegrain or legume pasta gives you fibre and steadier energy, which means you’re less likely to need a nap and an apology afterwards. Pair it with a slow-cooked tomato sauce. Tomatoes, olive oil, garlic and herbs do a lot of heavy lifting when you give them time. No sugar, no drama.
Portion logic matters. Pasta is the base, not the entire personality of the meal. Add protein, and suddenly everything behaves better. Think lentils stirred into the sauce, chickpeas, white beans, grilled fish, chicken, or a spoon of ricotta or parmesan if dairy works for you.
Olive oil is not the enemy. Use it properly, enjoy it, and stop pretending that joy-free food is somehow healthier.
Spaghetti can be warm, grounding, and deeply satisfying without wrecking your digestion or your afternoon. Comfort food is allowed. Just don’t turn it into a stress test.

03/01/2026

Sleep like a grown-up: an evening routine that actually works
At some point, we all realise that “I’ll just scroll a bit more” is not a sleep strategy. It’s a lifestyle choice with consequences. If you want better sleep without pretending you live in a wellness retreat, here’s an evening routine designed for adults with jobs, opinions and slightly fried nervous systems.
Start by dimming the lights after dinner. Bright light in the evening tells your brain it’s still daytime, which is rude when you’re trying to wind down. Lamps instead of ceiling lights make a bigger difference than most supplements ever will.
A warm shower or bath helps more than people expect. It raises your body temperature briefly, and when you cool down afterwards, your brain gets the signal that it’s time to sleep. This is basic physiology, not self-care theatre.
Dinner matters. Heavy, late meals make your digestive system work overtime when it should be clocking off. Aim for something warm and comforting with protein and magnesium-rich foods like leafy greens, legumes, whole grains or seeds. No need to fear carbs. Fear chaos, not potatoes.
Herbal tea can help if you choose the right one. Chamomile, lemon balm or peppermint are there to support the nervous system, not knock you out like a cartoon mallet. Skip anything marketed as “extreme night blend”. You’re trying to sleep, not time travel.
Screens are the tricky part. Ideally, they’re off at least an hour before bed. Realistically, start with twenty minutes. Blue light delays melatonin, and doomscrolling tells your brain that the world is on fire and you should stay alert. Neither is ideal at 11 pm.
The goal is not perfection. It’s consistency. Do a few boring, sensible things every evening, and your sleep will improve quietly, without drama.
Adult sleep is not about hacks. It’s about fewer bad ideas, repeated daily.

02/01/2026

New Year reset: the 24-hour “kindness protocol”
If 1 January was chaos, 2 January can be repair work. Not a detox. Not a reinvention. Just a quiet, practical return to being a functional mammal. Here’s my 24-hour kindness protocol for the day after, designed to calm your nervous system without pretending you’re suddenly the kind of person who enjoys celery juice.
Start with water, then add minerals. Plain water is nice, but after a rough night it’s often not enough. Use an electrolyte drink, a pinch of salt in water, or just do the sensible thing and have a warm, salty soup. Sip steadily. No chugging like you’re trying to win a sport.
Eat warm food early. Your body is not asking for a lecture, it’s asking for fuel. Think soup, broth with rice, eggs, plain yoghurt or kefir, or toast with something savoury. If your stomach is sulking, keep it simple and bland. This is not the moment for chilli bravado.
Get protein in, quietly. Breakfast does not have to be Instagram-worthy. Eggs. Greek yoghurt. A bit of fish. Lentils in soup. Protein helps stabilise blood sugar, which helps your mood, which helps you avoid biting someone’s head off because they breathe too loudly.
Go for a short daylight walk. Not a heroic “10k to cleanse my sins”. Ten to twenty minutes outside, even if you look like a haunted Victorian child. Daylight tells your brain it’s daytime, your body clock stops freewheeling, and your nervous system gets the message that you’re safe and not still at the party.
Caffeine rules. One coffee is a handshake. Five coffees is a war crime against your nervous system. If you do have coffee, match it with water, and don’t use it as a substitute for sleep.
Afternoon reset. If you can nap, keep it short. If you cannot, lie down with your eyes closed for ten minutes. It’s not meditation. It’s just letting your brain cool down.
Early night, no negotiation. Screen brightness down, lights lower, warm shower if you can, and go to bed like you actually like yourself. Tomorrow will be easier.
Bonus rule: no punishment workouts, no starvation, no self-hate. The body responds to steady care, not threats.
If you cannot keep fluids down, you’re confused, or you feel unusually unwell, that’s not a “reset day”. That’s a medical check-in.

01/01/2026

How was your New Year Party?
Hangovers have a special way of making you regret your personality from the night before. A hangover is basically your body trying to recover from alcohol’s effects: dehydration, disrupted sleep, irritation of the stomach, inflammation, and the lovely knock-on impact on blood sugar and stress hormones. If you want to feel human again without reaching for medication, start with the boring things that actually work: drink water steadily and add minerals (a pinch of salt in water, a proper electrolyte drink, or a warm, salty soup). Keep food gentle but nourishing: eggs, plain yoghurt or kefir, a banana, toasted sourdough, or a simple broth with rice. Ginger tea can settle nausea, peppermint can ease that heavy stomach feeling, and a short walk in daylight helps your body clock reset. Skip the “hair of the dog” fantasy, it only postpones the crash. Rest, keep the room dim if you have a headache, and aim for an early night. If you cannot keep fluids down, you are confused, you have severe chest or abdominal pain, or symptoms feel unusually intense, that’s not a wellness moment, it’s a call for medical help.

30/12/2025

This is what I feed to my dog

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