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BANT and CNHC registered Nutritional Therapist. Helping you get to the root of your health issues s Welcome to Seed Nutrition!

Do you have uncomfortable digestive symptoms you can’t get under control? Do you feel tired all the time or that you catch every bug going? Do you feel as though your hormones are all over the place, that the number on the scales is creeping up or that your sleep isn’t what it used to be? Maybe you are suffering a chronic health problem which dominates your life or simply need hand-holding while you adopt healthier habits. Whatever your situation, nutritional therapy may be the missing piece of the puzzle that you’ve been looking for. I’m Vicki, a registered and insured nutritional therapist, and my aim is to collaborate with you to help you feel your best. There’s nothing worse than knowing you don’t feel quite right but having no idea how to improve things. I use evidence-based scientific research to cut through the confusion and show you how the food on our plates and the way we live our lives has a direct impact on our wellbeing. You won’t find crazy diets or lifestyle fads here, I’m all about delighting in good food rather than deprivation and denial. I’ll work with you to craft a simple, actionable plan that addresses your issues, works with your lifestyle, and most importantly, delivers results. If you're keen to learn more, then visit my website at www.seed-nutrition.co.uk and book a FREE, no obligation 15 minute discovery call. Let's see if we can work together to bring you back to better health.

21/03/2022

The only thing that made carrots vaguely appealing to me growing up was the fact that they supposedly made you able to see in the dark. And given that I didn’t suddenly end up with superhero vision after adding a few boiled slices to my dinner, I remained pretty uninterested in them until a few years ago. Once I realised what a versatile root they are they were firmly back on the menu. And although they’re seen as a bit ‘old school’, there’s much to love about carrots from a health perspective too…
🥕They’re full of plant compounds known as carotenoids. One of the most important is beta carotene, or pro-vitamin A, which is converted to vitamin A in our gut (although the efficiency of this varies between individuals). Another is lutein, found in mainly yellow and orange carrots And no, your mum wasn’t totally lying to you; these carotenoids play an important role in eyesight, helping to protect your eyes from the sun and lower your chances of cataracts and other eye problems.
🥕These carotenoids also help to maintain a well-functioning immune system, support our mucosal membranes in areas like the respiratory system and are key for skin health and aging. The absorption of beta carotene is greatly enhanced by cooking carrots and eating them with a little healthy fat
🥕They’re full of fibre which can only mean good things for our gut bugs – indeed, carrots provide pectin which is a valuable prebiotic fibre which can then help our microbiome produce valuable short chain fatty acids
🥕Some research shows that because of their fibre content, they can help to modify cholesterol absorption and may therefore contribute to cholesterol balance and be protective against heart disease
So, don’t just leave them to Bugs Bunny – hop on over to the carrots and buy a bag or two!

Photo by Gabriel Gurrola on Unsplash

18/03/2022

If you’ve established that you have SIBO, then now what? Firstly, it’s important to realise that there is no solution that will magically rectify SIBO overnight; some people get rid of it fairly easily, others find it takes a long time. And as each case has a different symptoms and underlying causes no one protocol exists that will suit everyone. However, the elimination of SIBO generally falls into three buckets:
Medical – there are specific, prescription only antibiotics which CAN work for SIBO. The key one is generally considered safer than standard antibiotics as it acts locally so does less damage to the microbiome in the large intestine. However, in the UK this drug is not listed for use in SIBO so whether a prescription will be forthcoming very much depends on the GP or specialist you are seeing. This can be mixed with other antibiotics depending on whether the SIBO is hydrogen or methane dominant.
Herbal antibiotics – there are many natural interventions for SIBO which can be as effective as prescribed medication but the trick is finding the right combination and dose. Some of the herbals used include allicin, berberine, oregano, neem, thyme and grapefruit seed extract. These can be used individually or in combination.
Diet – there are various SIBO-friendly diets which reduce fermentable carbohydrates and so remove the bacterial food source. These can be helpful to alleviate symptoms and while treatment is ongoing but are quite restrictive so are best avoided for the long-term. An additional option is the liquid elemental diet which replaces meals in an attempt to starve the bacteria. This should be overseen by a practitioner.
People often need to mix and match these approaches and undergo more than one round of treatment in order to get the progress they desire. After this, there can be a period where the focus is on healing the gut lining and reintroducing foods previously not tolerated.
While these methods can be successful in eradicating bacteria, SIBO relapse is common as often the underlying cause has not been identified and corrected. Often the issue exists due to motility dysfunction, and this needs to be addressed before SIBO can truly heal.

11/03/2022

After a long winter here in the UK there appears to be light at the end of the tunnel. The evenings are definitely getting a little brighter, and suddenly there are crocuses everywhere! So, if you’ve been hibernating for the last few months, now is the time to poke your nose out of the door and get yourself back out in nature again. Unless we’re blessed with glorious weather it’s often all too tempting to give it a miss, but to really benefit our health, we should be aiming to spend some time outside every day. As I have mentioned before, People who have plenty of exposure to green spaces report better overall health and lower risk of type II diabetes, high blood pressure and cardiovascular disease. In addition, they experience reduced stress and anxiety, demonstrated by lower cortisol levels. This is particularly important as the UK loses almost 12 million days of productivity to stress annually. Those with gastrointestinal problems can really benefit here, as the intimate connection between gut and brain means that stress can negatively impact the digestive process so relaxation techniques, such as regular time spent in nature, can have wide-reaching benefits.

Also key is our exposure to bright light on a morning, as this helps to regulate our natural circadian rhythms ensuring our bodies carry out all their internal functions when they should and giving us the best chance of getting a good night’s sleep come bedtime. Much research into the power of the great outdoors originates from Japan, where the practice of shinrin yoku, or forest bathing, is popular - maybe we should take a leaf (pun intended!) out of their book and consciously try to incorporate some time in nature into our everyday routines where we can. Choosing to walk rather than taking the bus, volunteering to do the dog walking or doing the school run on foot all count. So what if it’s still a bit chilly; it’s maybe the excuse you’re looking for to get a new coat?!

23/02/2022

A lovely testimonial from an equally lovely client of mine, who has been such a pleasure to work with. It’s hard to put into words how satisfying it is for me to support someone 1:1 on a health journey and see things improve for them off the back of my advice.

If this health journey resonates with you then I have limited spaces for new clients coming up shortly. If you book in for a free, no obligation call via the link in my bio then we can chat about how I might be able to help ❤️

09/02/2022

We’ve looked at all the amazing health benefits of lovely squash, so let’s see what we can do with it in the kitchen!
Squash has a mild, slightly sweet and nutty flavour and pairs brilliantly with a variety of other flavours: chilli, cheese (feta, goat’s cheese, parmesan, blues), yogurt, sage, rosemary, thyme, garlic, cinnamon, nutmeg, apple, mushroom, coconut, nuts (hazelnuts, pecans, almonds). It keeps very well in a cool, dark place so is great to keep on hand in the kitchen as it’s unlikely to create food waste. A super versatile ingredient, it can be roasted, mashed, spiralised, made into or added to soups and stews and used in sweet baking, for example to sweeten muffins or brownies.

Soup is the name of the game for – crisp a few sage leaves in a little olive oil. Remove from the pan and add chopped red onion, celery, carrot, finely shredded rosemary leaves and red chilli and some garlic to the fragranced oil and sautee until soft. Add a large butternut squash peeled and chopped into chunks along with 2 litres of chicken or vegetable squash, Simmer for 30 mins and then whiz with a hand blender and serve with the crisped sage leaves and some parmesan shavings.

suggests peeling a large squash and cutting into 2cm slices. Mix olive oil, white miso, harissa paste (I LOVE ’s rose harissa) and the juice of a lemon and use half of this mixture to coat the squash. Roast on a baking tray at 200 degrees for 40-45 mins, turning once. You can add a couple of handfuls of shredded kale of the last ten minutes if desired. Serve with the remaining miso dressing and a scattering of toasted almonds. A great side dish or an addition to salads, grain bowls and lentils

Make a simple Moroccan dish by slowly cooking down red onion until soft, adding garlic, grated ginger, cumin, coriander, cinnamon and chilli powder and cooking for a further 2 minutes. Add carrots, courgette and diced squash with a tin each of chopped tomatoes and chickpeas and then simmer for 15 – 20 minutes until the veg is tender. Serve with fluffy quinoa or brown rice.

How do you like to enjoy squash?

Image: A Beautiful Plate

07/02/2022

Can I eat fruit? This is a question that lots of people with digestive symptoms ask because some are classed as ‘high FODMAP’ foods and some can aggravate SIBO. Ultimately, my answer to that is, if it agrees with you then don’t ditch it! Everyone has a unique microbiome and can comfortably eat some foods which are digestive hell for others.

Why might fruit be problematic for some?
Fruits can contain one or more FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols). These are carbohydrates found in lots of foods that can be malabsorbed in the intestine and fermented in the digestive tract. This causes gas production which is in turn leads to bloating, pain and changes in bowel habits among other symptoms. These FODMAPs can also attract water as they pass through the small intestine and this can lead to pain and diarrhoea in those who are sensitive.

Fruits often have a combination of fructose (a monosaccharide), polyols (which are sugar alcohols like sorbitol) and fructans (oligosaccharides). This means that depending on your microbiome, you may be able to enjoy certain fruits with no negative consequences.

The best way to work out whether fruit is an issue is to work with a nutritional therapist to methodically check reactions to FODMAPs. This should be done over a short time period to ascertain which foods are most problematic with the aim of keeping the diet as broad as possible. This diet is designed for symptomatic relief while the underlying cause(s) of digestive problems are investigated.

Ultimately, fruit is a valuable component of the diet. It delivers a host of micronutrients as well as quality carbohydrate and fibre. In fact, the very foods that are high in FODMAPs are the foods that act as the prebiotic fibres that fuel beneficial gut bacteria in the bowel where gut repair begins.

04/02/2022

If you can get over how tricky they can be to peel, then squash (which are technically a fruit!) are a fantastic addition to the dinner plate at this time of year. There are lots of different varieties which you might spot out and about at farmers’ markets, but butternuts are the most common ones found in UK supermarkets.

Squash is an ancient crop, having been originally cultivated in Mexico and Central America from 10,000 years ago. In fact, the word squash is actually derived from the Native American word for ‘uncooked’ or ‘eaten raw’, askutasquash.
 Squash is a nutritional powerhouse – it is not only rich in beta carotene (see below) but also vitamins B2, B6, folate and C, plus magnesium, calcium, phosphorus, potassium and manganese. As well as this host of nutrients, their beautiful orange colour certainly helps when we’re trying to eat the rainbow.

High in carotenoids – these phytonutrients are naturally occurring pigments that are the sources of colour in red, orange and yellow plants. In squash, these include zeaxanthin and lutein, powerful antioxidants which work to protect eye health. They concentrate in the macula region of the eye so can protect against age-related macular degeneration and slow cataract development.

Beta carotene - another carotenoid antioxidant which is converted to vitamin A in the body. This helps with myriad functions in the body but is key to eye health, cell renewal, good immune function and increasing the skin’s defence against UV radiation.

Keep in mind that carotenes are fat soluble nutrients so adding a little olive oil to your squash before eating will help you to absorb them fully.

A good source of fibre – squash is great for our gut health as it provides sources of food for our microbiome as well as helping to keep us regular. Its fibre content also aids with blood sugar management as the carbohydrate it contains is digested slowly so has less impact than alternatives such as white potatoes or pasta.

Squash has a moderate amount of FODMAPs so should be fine in lower quantities for those following this temporary diet.

Photo by Kate Hliznitsova on Unsplash

02/02/2022

So, your symptoms are making you think you might have SIBO; constipation, diarrhoea (or both), bloating, pain, flatulence, belching, acid reflux, nausea, weight loss or gain, anxiety, brain fog and fatigue - in fact, many of the symptoms that are often attributed to IBS. But how is it possible to know that this is the problem? There is no perfect way of testing for SIBO as the small intestine is hard to access and is very long, meaning endoscopies and colonoscopies miss most of it. Stool testing on the other hand really only shows us what is in the large intestine. Diagnosing SIBO is therefore done via a breath test. This is because when the bacteria that are hanging out in your small intestine feast on the carbohydrates we consume, they cause fermentation which produces gas. This gas then enters the bloodstream and some of it leaves the body via the lungs when we breathe out.

Preparation for the test requires a 24-hour diet where fermentable foods are eliminated completely so reducing the activity of the bacteria. The patient is then asked to drink a solution of either glucose or lactulose to provide fermentable food for the bacteria and then at specific intervals is required to blow gently into a collection device which captures any gases which may have been produced. The test lasts two or three hours with breath being collected every 20 minutes. Analysis at the lab can show which gases are being produced (hydrogen, methane or both) and depending on timings, where the source of the gas is likely to be.

A positive result, while not exactly good news, gives many people some of the answers they have been looking for. A nutritional therapist can then put together a protocol to help eliminate the SIBO and support overall digestion and gut healing as well as offering dietary and lifestyle interventions to aid with the control of symptoms in the short term.

If you are suffering from uncomfortable digestive symptoms that you would like help to investigate further then why not book in with me for a free discovery call via my website (link in bio)? An added bonus is that all my consultations now take place online so I can work with you wherever you happen to be

31/01/2022

Breathing is of course a healthy habit we all enjoy, and it’s one that most of us don’t spend any time thinking about. But we can harness deep breathing techniques to create profound improvements to our physical and mental state.

Breathing at its basic level keeps us alive, but the way we do it can communicate messages to the brain. If we’re scared or angry, then our breath quickens – the brain then perceives impending danger. By consciously slowing down our breathing, the brain is reassured that the world around us is safe and relaxed. Learning how to breathe properly throughout our nose, using our diaphragm allows for full oxygen exchange in the body which in turn helps with a wide range of health conditions

* - Reduces our perception of pain
* - Reduces our stress hormone cortisol and so is supportive of trauma, anxiety and anger
* - Increases levels of attention and mental function
* - Improves mood
* - Aids better quality sleep
* - Creates better oxygen levels in the blood and delivery to our cells

For those suffering gastrointestinal issues, breathing techniques can be very useful to regulate anxiety which, if left unchecked, can severely impact digestion.

An easy way to get started with breathwork is to try the 4-7-8 technique. Dr Andrew Weil who developed this breathing pattern calls it ‘a natural tranquiliser for the nervous system’. Breath in through the nose for a count of four, hold for a count of 7 and make a ‘whooshing’ exhale out of the mouth for a count of eight. Do this for four cycles when starting out and then increase up to eight cycles as you get used to the technique. You can do this lying or seated with your eyes open or closed or simply try it while you’re out for a walk. That’s the beauty of breathing – you can do it anywhere and it’s totally free!

If you have respiratory or cardiovascular issues, high blood pressure, a history of aneurysms or severe psychiatric issues, speak to your doctor before starting a breathwork practice.

04/10/2021

I’ve mentioned SIBO in a few posts lately so I thought I would take a second to explain a little more about this increasingly common complaint which is often one of the underlying reasons for IBS-like symptoms. The acronym stands for Small Intestinal Bacterial Overgrowth and refers to abnormally large numbers of bacteria in the small intestine, an area which usually hosts much fewer bacteria than the colon. In fact, although these bacteria can enter the body via the mouth/respiratory tract they also often resemble those of the colon which have migrated backwards and relocated. In addition, slow motility (or waves of movement) that shifts food and bacteria through the small intestine can encourage microbes to hang around and multiply.

In the colon our bacterial microbiome is useful to us, helping us digest our food and producing valuable substances that benefit our health, but in the wrong place these bacteria can be problematic: as they can
* ferment the carbohydrates we eat, producing gas in the process – this causes bloating, pain and changes in bowel habits
* cause damage to the lining of the small intestine (leaky gut) which can affect how we absorb nutrients
* consume some of the nutrients we need for our own wellbeing, especially B12 and iron
* decrease our fat absorption which can in turn lead to deficiencies in fat soluble vitamins (especially A and D)
* enter our bloodstream causing an immune system reaction which can lead to fatigue and pain
* secrete acids which can affect neurological and cognitive function

The symptoms of SIBO can be many and varied including constipation, diarrhoea (or both), bloating, pain, flatulence, belching, acid reflux, nausea, weight loss or gain, anxiety, brain fog and fatigue. Many of these symptoms are the same as IBS (Irritable Bowel Syndrome); in fact, SIBO has been shown to be present in a very high percentage of IBS patients and could in theory be one of the underlying causes.
It is a very complicated complaint which can have many different causes. If you suspect you may have SIBO then why not visit my website (link in bio) and book a free discovery call so that you can start your journey back to health?

01/10/2021

I’ve got to be honest, since being fed boiled cauliflower and cauliflower cheese when I was young I didn’t get back into it until more recent years. What a waste!! It has now got to be one of my favourite vegetables, mainly because it’s just so darned versatile. Cauli is a member of the cruciferous (or brassica) family alongside broccoli, cabbages, Brussels sprouts, bok choy, rocket, turnips, kale, watercress, radishes and more. I’ll give you a few ideas of how to get the most out of it in a future post, but first let’s have a look at why it’s so good for us.
👉🏻 It’s amazingly rich in nutrients – it’s super-high in vitamin C, and rich in vitamins K, B6 and folate (B9) as well as minerals potassium, manganese, magnesium and phosphorus
👉🏻 It is a good source of the nutrient choline which is key for brain development, neurotransmitter production and preventing cholesterol build up in the liver among other roles. Many of the best sources of choline are animal based so cauliflower and other cruciferous vegetables are important plant-based providers of this essential nutrient
👉🏻 Cruciferous vegetables including cauliflower are great sources of sulphur-containing compounds called glucosinolates. The chemicals these break down and play important roles in disease prevention by triggering antioxidant and anti-inflammatory responses which lends this tasty and varied family of vegetables potential anticancer and cardiovascular benefits
👉🏻 Cauli offers plenty of lovely fibre to feed those gut bugs, keep us regular and help us feel fuller for longer after meals. Because of its high fibre and water content and low calorie count, it’s good for those out there who are trying to manage their weight

It's worth noting that cauliflower is high in polyols, and is one of the FODMAP foods that some people with gut issues struggle to eat. If you are experiencing digestive discomfort after cauliflower such as bloating or flatulence, then it may be wise to temporarily stop eating it and then reintroduce it slowly in small quantities to see how much you can tolerate. A nutritional therapist should work with you on the management of a low FODMAP diet.
Photo: Irene Kredenets

29/09/2021

On an earlier post I talked about how too much sugar can negatively impact the microbiome. So, let’s get practical – how do we cut down on the sweet stuff? It’s very natural for us to want the odd treat but there are a few things that we can do to limit the amount of added sugar we are consuming on the regular….
* Be savvy about where it is - of course, sugar is found in foods that are clearly sweet. It’s no surprise that soft drinks, cakes, biscuits, ice cream, sweets and chocolate, jams and spreads and posh desserts are full of it. However, there are lots of other foods that contain significant quantities of the white stuff where it may not be quite so obvious – breakfast cereals, bread, flavoured yogurts, crackers, nut butters, granola bars, fancy coffee from coffee shops, cooking sauces and marinades, condiments such as salad dressings and mustards, ready meals, non-dairy milk substitutes, flavoured waters, protein powders…the list could go on.
* Read food labels – in an idea world we’d be doing our best to avoid lots of packaged foods as these contain many ingredients which are not ideal for health, sugar included. However, when these are unavoidable look out for sugar being listed as less than 5g per 100g on the nutritional information. If it is above 22.5g then the sugar content is high.
* Sugar replacements – artificial sweeteners are not so sweet. They alter our microbiome and are linked with obesity and insulin resistance. Although not perfect, there are better options such as stevia (which comes in liquid or granulated form) which can be used in small quantities
* Go to the dark side – most of us can’t pass up the chance of a chocolate fix but it’s surprisingly easy to train your taste buds to prefer darker varieties. Start at 70% cacao and gradually move up as your tolerance improves. Maybe you make it all the way to 100% - challenge yourself with Absolute Black! Continued in comments….

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