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http://www.barenutrition.co.uk/

Bare Nutrition, Marlow (2025)

28/12/2020

SEASONAL SOUPS 🥣

Growing up in Australia meant that we didn’t often have soup. If I was ever offered, it was always a challenge to get it down.

Fast forward to living in the UK, as soon as it gets cold I’m all about the soup.

Today I made a warming potato and leek soup. They’re in season at the moment so pretty easy to pick up.

Making a batch of soup also means my lunch is sorted for the next few days, so a win win really.

If potato & leek tickles your fancy, here is a quick and easy recipe. I’ve added some Rye Sourdough, pumpkin and sesame seeds to make it a bit more filling and to add some extra vitamins and minerals.

Ingredients:
1 onion
2 leeks
1 large potato
1 bay leaf
1 clove garlic
2 sprigs thyme
1 chicken or veg stock cube
Olive oil
Salt and pepper
700ml boiling water

How to make it:
1. Finely chop the onion, leek and garlic.
2. Warm a large pot, add 1tbsp Olive oil along with the onion, garlic and leek. Stir on a medium-low heat for 10 mins.
3. Peel and chop the potato. Add to the pot along with the bay leafs, thyme, stock cube and boiling water. Season with salt and pepper and simmer for 20 minutes.
4. Take out the bay leaf and thyme stalks. Using a hand blender blitz the liquid till you find your desired consistency. Season if needed then serve.

If you make it, let me know what you think 🥣

25/12/2020

Happy Christmas from our family to yours 🎄 ❤️

We are enjoying lots of yummy food and muddy walks today 🐾

Hope you have enjoyed a different kind of Christmas and found some time to connect with family and friends 🌏✨

07/12/2020

Mondays ⚡️
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I enjoy the start of a new week. Mainly because it means I’ve hopefully been able to rest a little on the weekend and ticked things off my to-do list.
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Surprisingly since moving my work all online and being at home, I have to be even more organised with my time (hello procrastination).
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I now have to be more consistent with planning meals and snacks for the week along with the days where I’ll be able to exercise and walk the dog - with housework somewhere in there too.
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Planning is a great way to be able to create new habits and stick to them. Without plans and scheduling in the things you want to do, time can easily slip away.
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If you haven’t already planned your meals for the week. Take some time today and write out what you need for all the meals throughout the week. This doesn’t mean having to create a masterpiece every night (unless you want to). It’s about taking some pressure off to make quick, tasty and healthy meals for you and your family.
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This week I’m going to talk about how I plan meals, what my store cupboard essentials are along with quick wins with making dinner for you and the family.
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Let me know what you’ve planned to make this week ⬇️

02/12/2020

MAGNESIUM
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Magnesium is found almost everywhere in the body, hence our constant need for it and why it is found in so many different whole foods.
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Magnesium gets things done in our body. Without it, some of our internal mechanisms and actions won't work as well.
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Major deficiency is uncommon, but overall status can be low and is very common. Low magnesium can lead to low energy, PMS, migraines, anxiety, low moods, headaches, fatigue, high blood pressure, muscle cramps, poor immunity and low bone density.
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Having enough magnesium can help us to balance our blood sugar levels and improves insulin sensitivity - especially important for those with PCOS or Type 2 Diabetes.
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Magnesium can also be depleted by taking the oral contraceptive pill, HRT, drinking caffeine, medications, anti-inflammatory drugs and high stress.
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Eating magnesium rich foods every day can help to make sure that you are getting enough. So where can you find it?
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➡️ Beans
➡️ Cod
➡️ Eggs
➡️ Oats
➡️ Dark Leafy Green
➡️ Vegetables
➡️ Nuts and seeds
➡️ Colourful vegetables
➡️ Soy and tofu
➡️ Whole grains @ Buckinghamshire

30/11/2020

SETTING INTENTIONS 💫
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Do you set daily or weekly intentions?
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Setting daily intentions helps me to make better choices around my productivity, moving my body, my food decisions and prioritising rest. It also helps me to better manage the little bumps along the way.
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Intentions are not a To-Do list or a set of goals. When you set intentions, they help to guide your purpose and motivation.
Intentions enable you to look inwards, to ask yourself what your values are and to think about how you want to live your life.
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Using positive language when setting intentions can help you to be more open and kind to yourself and others. By consciously voicing or writing out your intentions, you can focus on the positive impact your intentions will have on your day.
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When it comes to setting intentions around food and your health, promising to only eat 'healthy food' and then berating yourself when you eat something that does fit in to this can be harmful. Instead, why not think about eating foods that nourish your mind and body. This intention to nourish and care for your body can include all your favourite foods, but enables you to think about what may be a better choice in that moment.
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✨Tomorrow when you wake up, set your intention for the day. Write it down, consciously think about it and reflect upon how it made a difference to your day.

25/11/2020

WHY YOU SHOULD BE EATING YOUR LEAFY GREENS 🥬

Leafy greens may not be on top on your favourite veg list, I'm about to tell you why they should

Greens can sometimes bring back memories of over boiled, bland and tasteless green mush on a plate, ultimately not that appealing. Before we get in to how to make them taste great, where can we find them?

➡️Beetroot greens (the tops of beetroot)
➡️Bok choy
➡️Broccoli
➡️Cavolo Nero
➡️Spring greens
➡️Kale
➡️Mustard greens
➡️Rocket
➡️Spinach
➡️Swiss chard

So why are they good for you?

Leafy Greens are a great source of vitamins, minerals and plant chemicals knows as phytonutrients. All these contribute to a healthy well functioning brain and body.

Research suggests that eating your greens can:

✅Lower your risk of cardiovascular disease
✅ Improve vascular function
✅ Improve blood pressure
✅ High in antioxidants
✅ Anti-inflammatory
✅ Anti-ulcer properties (great for those who suffer from stress and anxiety)

Folate, a B vitamin found in leafy greens is a key component in the creation and repair of our DNA.
There’s also Vitamin K helps with blood clotting and the formation of our bones, very important as we age.

These veg are also high in fibre which can lead to better control of blood sugar levels and cholesterol.

So now you know what they can do for health, how do you cook them?

🔸Chop kale, massage with olive oil and use in a warm salad
🔸Make pesto using spinach or rocket
🔸Chop kale, spinach or swiss chard finely and add to pasta or meat/bean sauces
🔸Add chopped greens at the end of a stir-fry
🔸Add to veg soups, stews, chilli
🔸Thinly slice and add to omelette or frittata
🔸Salads for sandwiches and wraps
🔸Add spinach or kale to your smoothie

11/11/2020

WORKING WITH A NUTRITIONIST
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When I tell people what I do, they usually make a comment along the lines of 'oh I wont tell you what I had to eat etc'.
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I always respond, why not tell me🤷🏼‍♀️
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Eating food should not be something to hide or be ashamed of. We all have food choices for various reasons. You eat the food you like, what you can afford, what your family will eat, what you have access to and what's convenient.
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My job is to not tell you all the things you shouldn't be eating.
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It's to show you the foods that can help you to feel better. It's about introducing new foods, new ways of cooking and preparing meals. I help you to understand that sometimes if you eat a certain way, it's not going to make you feel so good.
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Nutritional Therapy also looks at your environment, your habits, lifestyle and things that you enjoy doing. Our health is hardly ever linked to just one thing. Looking at all areas helps me to understand why you might be experiencing certain symptoms and then propose tweaks and changes to help.
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If you feel like you're ready to make a change. To feel healthier, have more energy, have symptom relief and do something for your longterm health, reach out to me.
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I offer a Discovery Call when you can ask any questions around working with a nutritionist and I can find out a little more about where you need support. I have openings over the next few weeks so get in touch 📲

04/11/2020

BERRY PORRIDGE 💜
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Waking up this morning to 0 degrees this morning was definitely a bit of a shock to the system. After taking the dog for a walk I made this delicious berry porridge. It was the warming soul food that was needed to get ready for
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Here are the top 5 reasons why I think porridge is the perfect breakfast on a cold day:
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1. Oats a high in fibre and slow releasing energy, meaning I wont feel hungry again within the hour
2. Versatile flavours, more nutrients & fibre: Carrots, apples, banana, berries, figs, beetroot, cinnamon, pears, honey
3. You can add toppings galore: Nuts, seeds, coconut chips, dried banana, nut butter, frozen fruit, stewed fruit, choc nibs, honey, maple syrup, cinnamon, nutmeg
4. You can add some nutritional boosts like protein powder or I use collagen powder which is resistant to heat
5. It takes

07/10/2020

Apricot & Oat Bites 🧡

Looking for a sweet and satisfying snack? These Apricot and Oat bites are just the perfect thing to pair with a cup of tea or if you need a little afternoon pick me up.

Did you know that when you pair something sweet, such as dried apricots with oats or nuts, this slows down the rate at which sugar is absorbed in your body. This is important as you avoid an energy spike (which can leave you feeling even more drained) and helps to keep you fuller for longer.

The addition of cinnamon in these bites also helps to keep your blood sugar levels balanced and adds lovely flavour.

Super easy and quick to make ➡️

Ingredients
120g dried Apricots
80g oats
2 Tbsp desiccated coconut
1 Tbsp cashews
1 Tbsp coconut oil
1/4 Tsp cinnamon

Method:
1. Add the apricot, coconut oil, cashews and cinnamon in to the food processor. Mix through till the apricots are all blended together.
2. Add the oats and desiccated coconut and blend for 30 seconds.
3. Add the mixture to a shallow dish and press down with your fingers or a spoon to create a 1 cm thick base. Put in the freezer for an hour
4. Chop up in to bite size pieces and keep in a container in the fridge. @ Saunderton

06/10/2020

Have you ever felt refreshed and revitalised after taking a walk out in nature? 🌳

There is growing evidence that shows connecting with nature or Shinrin-yoku (forest bathing) helps to promote mental and physical wellbeing 🧠

Forest Bathing can be as simple as walking in any natural environment and consciously connecting with what’s around you. Taking in the sights, sounds, smells and feel of the forest can help to boost your mood.

Recent research suggests contact with nature can lower blood pressure, reduce cortisol levels, and improve immune system function. So far only studies have been able to show that this happens in woodland/forest areas and not in urban areas.

If you don't live close to large nature spaces, trying going for a walk in your local park or green space. Mindfully take in the space around you, slow down and enjoy the sights and smells. With the leaves starting to change, there is no better time to get started 🍂🍁

12/08/2020

Are you getting enough fibre? 🌾🥦

With the daily recommended amount of 30g per day, most brits are only getting just over half that.

So why is fibre so important 👇🏻

We know that fibre is the main source of food for our beneficial gut bacteria 🦠

When this is limited, we don't see the numbers or diversity (which is what we want).

There are a few different types of fibre that we get from our food. Some are fermentable and this happens in our large intestine. These fermentable fibres help cultivate our healthy our gut bacteria. Other types of fibre help to bulk out stools, keeping you regular (which is also really important).

So what can we do to fix this?

It's as easy as increasing the amount of fibre rich foods into your diet. This includes whole grains, legumes, vegetables, fruits, nuts and seeds.

⚡A cup of brown rice has 3.4g
⚡An apple has 2.4g
⚡1 cup of broccoli has 2.3g
⚡1 cup of oats has 7.5g
⚡1 cup of sweet potato has 4g

It does take a little bit of planning to make sure you are a adding variety of fibre rich foods to your meals. It will all be worth it as over time, your building up a strong and thriving microbiome which is essential for good health 👌🏻

10/08/2020

Meal fatigue? 😣

After 6+ months of working from home every day, it's safe to say lunch can be a little tedious.

So what is needed for a quick and satisfying lunch?

1. Salad ingredients or Roast vegetables

2. Complex carbs
> grains / sweet potato / wholemeal bread / wraps

3. Protein
> Lentils / chickpeas / fish / meat / tofu/ nuts/ seeds

4. Healthy Fats
> Nuts / seeds / olive oil /

Combine these elements and you've got yourself a filling, nutritious and satisfying lunch.

So what happens if you opt for a lunch that misses out on these? Of we eat a high carb meal (think pasta /rice) it can make us feel sleepy. To avoid a slump include protein and veg.

Including protein helps is to feel satiated and likely not to be looking for snacks an hour later.

Keeping your fridge stocked with veg and salad will help your decision making when it comes to making lunch 🥗

06/08/2020

Savoury Breakfast 🍅

What is your favourite breakfast food?

It's no secret that I enjoy a sweeter breakfast, usually eating a bowl of homemade muesli, berries and yoghurt (reminds me of dessert so its a win win).

Today I have opted for some Rye Sourdough (not my own.... as it turns out I'm not great at baking), feta cheese, tomato, basil and a bit of Extra Virgin Olive Oil.

Makes a nice light breakfast, combines protein and fat from the feta cheese and carbs from the sourdough which help to balance blood sugar levels and energy.

By adding EVOO you are giving your meals a little boost of healthy fats, antioxidant and anti-inflammatory properties. When buying in the shops looks out for oil that is in darker coloured bottles, as the EVOO is sensitive to light.

05/08/2020

Does fruit have too much sugar? 🍊🍇🍉

If we believe everything in glossy mags then you may have read to stay away from fruit as it has too much sugar.

First question is, too much sugar compared to what? A bag of sweets or chocolate?

Fruit contains natural sugars including fructose, sucrose and glucose. Fructose is thrown around a lot as a harmful sugar, and it can be when consumed in large, concentrated amounts and not when it's from fruit. When comparing fruit to fruit juice, you would need to eat 5-6 oranges to get the same amount of sugar in a glass of juice.

Fruit is packed with nutrients other than sugar. It's full of fibre, vitamins, minerals and phytonutrients that helps to keep our body in good health.

Fibre is the key element when we eat fruit. Fibre helps to slow down digestion and is really important for our digestive health. You are also unlikely to over consume fruit due to the fibre as it helps us to feel full.

When choosing the fruit that you eat, aim for variety. All the different colour fruits contain different compounds that can be anti-inflammatory and high in antioxidants.

If you pair your fruit with some nuts or greek yoghurt (both containing protein), this helps to slow down digestion and gives you a balanced energy release as opposed to a short sugar spike.

Fruit is definitely part of a healthy balanced diet. Aim for 2-3 portions per day and pair with a protein food to help with sustained energy levels.

And most of all, enjoy it!

03/08/2020

Why should you be including berries in your diet 🍓🍓

Apart from the fact that berries are super tasty, they also come with a whole heap of amazing health boosting benefits.

🔻Berries are high in a plant chemicals that come from the deep red, blue and purple colours. They are high in natural antioxidants and polyphenols. Helping to protect our cells and supporting phase II detoxification in our liver.

🔻Berries are also anti-inflammatory. This means they can help balance out activation within your immune system.

🔻Berries are also protective against cardiovascular disease, complications from diabetes and can support with memory, concentration.

So what berries can you be eating?

🔹The main varieties in the shops include Blueberries, Blackberries, Raspberries and Strawberries. There are many other varieties so if you live close to a farm shop or a pick your own, you might be able to pick up something special.

🔹Another great reason to be eating berries is that they are low in naturally occurring sugars. This means they do not spike your blood sugar levels and can give you greater sustained energy throughout the day. Pair your berries with some greek yoghurt or a handful of mixed nuts for a satisfying snack.

31/07/2020

I talk through one of the most commonly asked questions in my clinic, and that is whether to follow a gluten free diet.

I talk about the reasons why to follow the Gluten Free diet and why it may also not be the best choice for you.

If you suffer from digestive issues, this is a good video to watch.

28/07/2020

Easy lunch hack 🙏🏻

Why make meal times hard?

My top tip is to always make extra at dinner the night before if weekly meal prep is not really your thing.

I also have a rainbow salad (throwing in as much colour and variety) that I make every few days to go along side the leftovers.

What's your favourite lunch time hack?

24/07/2020

Did you know that our Brain and Digestive System talk to each other via a super nerve highway?
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This is the reason why we feel nauseous when nervous or when we are stressed our digestion slows down (or speeds up for some) 💩
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Read my latest blog post to find out how these two systems influence each other and how to keep them healthy.

Bare Nutrition

28/12/2020

25/12/2020

07/12/2020

02/12/2020

30/11/2020

25/11/2020

11/11/2020

04/11/2020

07/10/2020

06/10/2020

12/08/2020

10/08/2020

06/08/2020

05/08/2020

03/08/2020

31/07/2020

28/07/2020

24/07/2020

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Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 8pm
Thursday	9am - 8pm
Friday	9am - 8pm
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