Virginia Richardson Nutrition

Virginia Richardson Nutrition At Virginia Richardson Ltd. we want you to feel good and love the food you eat.

Author & Nutritional Therapist helping you improve gut health, balance hormones and boost energy with simple, evidence-based nutrition.
✨ Creator of Nourish & Flourish Online Course
🎁 Free Gut Health Guide on Website
Book Link: https://amzn.eu/d/29OSA1b We give you no nonsense nutritional advice that's easy to follow and that you'll love.

A Heart-Supportive Meal You Can Come Back ToFebruary is Heart Health Month and heart health isn’t built on extremes or r...
07/02/2026

A Heart-Supportive Meal You Can Come Back To

February is Heart Health Month and heart health isn’t built on extremes or restriction. It’s supported daily through:

• Anti-inflammatory nutrition
• Blood sugar balance
• Healthy fats
• Consistent, nourishing meals

🍽️ Recipe spotlight from my cookbook - Roasted Salmon Fillet with Potatoes, Capers & Olive Oil

This is one of my favourite preventative health meals because it quietly supports the heart in multiple ways:

✔️ Salmon provides omega-3 fats to support cardiovascular health and inflammation balance
✔️ Olive oil supports healthy cholesterol and blood vessels
✔️ Potatoes offer gentle, sustaining carbohydrates for energy and training recovery
✔️ Garlic, capers & herbs add flavour and antioxidant support

It’s a simple, one-pan meal that works just as well midweek as it does for family dinners, exactly the kind of food that supports health long after January motivation fades. What you can do this week:

✔️ Include oily fish 1–2 times per week
✔️ Use olive oil as your main cooking fat
✔️ Choose meals that support energy and recovery from movement

This recipe and many more designed for long-term gut, hormone and heart health can be found in my Nourish & Flourish cookbook, available on Amazon: https://amzn.eu/d/29OSA1b

✨ Preventative health isn’t about perfection, it’s about what you repeat.


Photo by Lesly Juarez on Unsplash

This made my heart so happy 💚Seeing my recipes being cooked, shared, and enjoyed by people of all ages is just joy and a...
06/02/2026

This made my heart so happy 💚

Seeing my recipes being cooked, shared, and enjoyed by people of all ages is just joy and a huge reason I created the book!

He couldn’t even wait for the banana & spinach muffins to cool before trying one and honestly, I don’t blame him 🍌🥬🧁

https://amzn.eu/d/29OSA1b

05/02/2026

If appetite or blood sugar feels harder to manage, this may help explain why.

GLP-1 helps signal fullness, steady blood sugar and reduce cravings, but only if the gut is able to release it effectively.

Poor digestion, ongoing gut inflammation, irregular eating patterns and stress can all blunt this hormone’s effect.

This is why many people feel like they’re “doing everything right” but still struggling.



Supporting the gut helps the hormones it produces work better.

“A Preventative Health Meal for Tired Days”Preventative health meals should still support you when:• You’re tired• You’r...
04/02/2026

“A Preventative Health Meal for Tired Days”

Preventative health meals should still support you when:

• You’re tired
• You’re busy
• Motivation is low

This is one of my go-to long-term supportive meals, Salmon, Roasted Vegetables & Olive Oil Dressing. Why this works preventatively:

✔️ Protein & omega-3s to support hormones and inflammation
✔️ Cooked vegetables — gentler on digestion than raw
✔️ Healthy fats for blood sugar stability
✔️ Warm, grounding and easy to digest

How to make it simple:

• Roast seasonal vegetables (carrots, courgette, squash, red onion)
• Add salmon 15 minutes before the end of cooking
• Finish with olive oil, lemon and herbs

No restriction. No extremes. Just nutrition the body recognises. Meals like this support gut health, hormone regulation and long-term resilience — especially when repeated consistently. https://amzn.eu/d/29OSA1b


Photo by Jonas Allert on Unsplash

“Hormones Are Supported Daily — Not Fixed Monthly”Hormones respond to how you live every day:• Blood sugar balance• Stre...
03/02/2026

“Hormones Are Supported Daily — Not Fixed Monthly”

Hormones respond to how you live every day:

• Blood sugar balance
• Stress load
• Sleep
• Gut health

Quick fixes try to force change. Preventative care creates the conditions for balance. Try this:

✔️ Eat protein at breakfast
✔️ Avoid long gaps between meals
✔️ Prioritise sleep over “doing more”

Small daily inputs matter.


Photo by Marija Zaric on Unsplash

“When ‘Listening to Your Body’ Needs Guidance”Symptoms are messages but interpreting them alone can be overwhelming. Pre...
02/02/2026

“When ‘Listening to Your Body’ Needs Guidance”

Symptoms are messages but interpreting them alone can be overwhelming. Preventative care is about:

• Understanding patterns
• Supporting regulation
• Acting early, not reactively

✨ This is the work I do with clients, supporting gut health, hormones and stress before symptoms escalate. If you’re ready for structured, long-term support, consultations are available via my website. https://virginiarichardson.co.uk/consultation

02/02/2026

Your body already makes GLP-1.

GLP-1 is a hormone released in the gut when we eat.
It helps regulate appetite, blood sugar and feelings of fullness.

Because GLP-1 is produced in the gut, digestion and gut health play a big role in how well it works.

Low fibre intake, highly processed diets, chronic stress and inflammation can all reduce GLP-1 signalling — making appetite regulation feel much harder than it needs to be.

Supporting GLP-1 naturally starts with how we eat, not restriction or willpower.

02/02/2026

I had some leftover ginger & turmeric kombucha and thought… what if this became bread? 🍞✨

Just 2 cups self raising flour + 1 cup kombucha — that’s it.
No yeast. No fuss. A really simple way to use up leftover kombucha and experiment with fermented goodness.
Would you try this? 👀

My February newsletter has just landed in inboxes, and this month it’s all about gut health 🌿Inside, I’m sharing simple,...
01/02/2026

My February newsletter has just landed in inboxes, and this month it’s all about gut health 🌿

Inside, I’m sharing simple, supportive ways to care for your digestion, boost energy, and feel more balanced, especially helpful at this time of year when routines can feel a bit wobbly.

If you’re not on the email list yet and would like monthly nutrition tips, seasonal guidance, and updates straight to your inbox, you can sign up via my website:
👉 www.virginiarichardson.co.uk

Your gut does so much for you, February is the perfect time to give it a little extra love 💚

Heart Health Is Built Daily — Not Checked Once a YearFebruary is Heart Health Month and heart health is far more than a ...
01/02/2026

Heart Health Is Built Daily — Not Checked Once a Year

February is Heart Health Month and heart health is far more than a cholesterol number. It’s influenced daily by:

• Blood sugar balance
• Chronic stress
• Gut inflammation
• Hormonal health
• Sleep quality

But heart health is also trained, not just supported nutritionally, movement matters in combination:

• Endurance cardio (walking, cycling, swimming) supports circulation and cardiovascular efficiency
• Higher-intensity cardio (short HIIT-style efforts) improves heart adaptability and metabolic health
• Resistance training supports insulin sensitivity, muscle mass, hormone balance and long-term heart protection

The most protective approach isn’t extremes, it’s a combination, done consistently. What you can do this week:

✔️ Aim for regular walking or steady movement most days
✔️ Include 1–2 short higher-intensity sessions if appropriate
✔️ Add resistance training 2x per week
✔️ Eat regularly to support blood sugar and stress hormones

This is preventative heart care, built quietly over time through great nutrition, regular movement and recovery.

If you’d like personalised support that integrates gut health, hormones, stress and lifestyle medicine, consultations are available via my website: www.virginiarichardson.co.uk

✨ A little re-introduction… ✨Hello to any new faces here 👋 and thank you, as always, to those who’ve been following my j...
01/02/2026

✨ A little re-introduction… ✨

Hello to any new faces here 👋 and thank you, as always, to those who’ve been following my journey for a while.

I’m Virginia, a nutritional therapist based in Cumbria, in Dubwath, right next to Bassenthwaite Lake — a place that very much reflects how I approach health: calm, grounded and rooted in nature.

My journey began studying Science and Sports Science at university, followed by several years working within the health and fitness industry and then the Sports Event industry. Alongside my work, I trained as a Pilates teacher, which I’ve now been teaching for over 17 years. Movement has always been central to my work, not just for strength and fitness, but for nervous system regulation, pain reduction and long-term resilience.

It was after observing health struggles within my own family and then after having my three children that my relationship with health deepened even further. Like so many, I began to see just how interconnected hormones, digestion, stress, sleep, movement and nutrition really are.

That curiosity turned into purpose and I went back to study Nutritional Therapy for three more years, alongside family life. Best decision I ever made.

Since 2019, I’ve been supporting clients with a wide range of concerns, including:

🌟Digestive issues (IBS, bloating, SIBO, gut pain)
🌟Hormonal imbalances
🌟Fatigue, burnout and stress overload
🌟Inflammation, joint pain and recovery
🌟Metabolic health and insulin resistance

My approach is always individual, science-led and compassionate. I don’t believe in quick fixes or restrictive plans, I believe in understanding your body, your lifestyle, and what it needs to feel safe, nourished and supported through both nutrition and movement.

📍 I offer in-person consultations in Dubwath, Cumbria, as well as online consultations, so you can work with me wherever you’re based.

💻 My usual clinical hours are Monday, Wednesday and Thursday, 11am–3pm.

If you’re new here, welcome 🤍and if you’ve been here a while, thank you for trusting me, reading along, and being part of this space.

Virginia x

www.virginiarichardons.co.uk
info@virginiarichardson.co.uk

🍍 Why pineapple can be so helpful for digestionPineapple isn’t just refreshing , it can be incredibly supportive for dig...
31/01/2026

🍍 Why pineapple can be so helpful for digestion

Pineapple isn’t just refreshing , it can be incredibly supportive for digestion, especially when protein-heavy meals feel uncomfortable.

Pineapple contains bromelain, a natural digestive enzyme that helps break down protein into smaller, easier-to-digest pieces. This can reduce the overall “load” on the gut, improve nutrient absorption, and ease symptoms like bloating, heaviness and discomfort after eating.

By supporting protein digestion, bromelain can also help calm gut inflammation and reduce irritation of the gut lining, something I often focus on when working with long-standing digestive issues.

Pineapple also provides gentle fibre, which supports bowel regularity and helps digestion feel smoother overall.

🍍 How bromelain supports the gut

• Supports protein digestion - Bromelain helps break protein down into amino acids, making meals easier to digest, particularly helpful if you feel heavy, bloated or uncomfortable after eating meat or fish.

• Helps calm inflammation - By breaking down inflammatory compounds, bromelain may help reduce bloating, indigestion and gut irritation.

• Supports gut balance - Bromelain has natural antibacterial properties and may help keep harmful bacteria in check, supporting overall gut health.

🍍 Simple pineapple ideas to support digestion
Here are a few easy ways to include pineapple in meals:

🥗 Pineapple salsa (one of my favourites)
Fresh pineapple, finely diced
Red onion
Chilli (to taste)
Fresh coriander
Lemon juice
Extra virgin olive oil
Pinch of sea salt
Perfect with grilled fish, chicken, tofu or alongside salads.

🥣 Pineapple & ginger smoothie
Pineapple, fresh ginger, spinach, lemon and water or coconut water — light, refreshing and digestion-friendly.

🥙 Pineapple & lime coleslaw
Shredded cabbage, carrot, pineapple, lime juice and olive oil. This is great with protein-rich meals.

Have you ever noticed a difference in how you feel after eating pineapple? Are there foods you’ve found that really help your digestion?

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