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The Practical_Nutritionist UK

Registered Nutritionist
PGDip - mBant - CNHC - CISN
Simple tips for a healthier you. Transforming health one step at a time. Supporting your health journey.

29/11/2025

Anxiety Snack Guide

Snacks to help calm your mind and stabilise mood

1. Protein + Healthy Fat Snacks

Apple or banana slices + nut butter 🍎

Handful of nuts or seeds (almonds, walnuts, pumpkin seeds)

Greek or soya yogurt with flax or h**p seeds and berries

2. Complex Carb Snacks

Oats with cinnamon & berries

Whole-grain toast with avocado

Rice cakes with hummus

3. Magnesium-rich Snacks

Dark chocolate (70%+) – small portion 🍫

Roasted chickpeas

Leafy greens in a wrap or smoothie

4. Omega-3 Snacks

Walnuts

Sardines on whole-grain crackers

Chia pudding

5. Gut-supporting Snacks

Kefir or natural yogurt with berries

Sauerkraut or kimchi with crackers

Probiotic snack bars

6. Calming & Hydrating Snacks

Cucumber or carrot sticks with hummus

Warm herbal tea with energy balls ( see recipes section)

Frozen berries or grapes

- Tips for Mindful Snacking

•Eat slowly and notice textures & flavours
•Take deep breaths between bites
•Keep portions small but satisfying

06/11/2025

🌿 Ways to Support Anxiety & Low Mood Through Nutrition

Your diet can impact how you feel — either increasing stress or supporting recovery, healing, and emotional balance.

1️⃣ Balance Blood Sugar

Stable blood sugar = steady mood & energy. Spikes and crashes can increase stress and fatigue.
Tips:
• Build meals around protein, fibre-rich carbs, and healthy fats.
Examples:

Eggs + veggies + whole-grain toast

Salmon + quinoa + greens

Chia pudding with berries & nuts

2️⃣ Support Your Gut Microbiome

Your gut and brain are closely connected. Healthy gut bacteria help produce neurotransmitters like GABA & serotonin, essential for emotional balance.
Tips:
• Limit ultra-processed foods
• Eat a diverse, whole-food diet
• Include fibre-rich foods: garlic, asparagus, apples, leeks, onions, legumes
• Add fermented foods: yoghurt, kefir, sauerkraut, kimchi, kombucha

3️⃣ Eat Polyphenol-Rich Foods

Polyphenols feed good gut bacteria & reduce oxidative stress in the brain.
Include: berries, green tea, olive oil, pomegranates, walnuts, herbs, spices, dark chocolate

4️⃣ Include Omega-3 Fats

Omega-3s support brain health, reduce inflammation & help regulate mood.
Include: salmon, sardines, walnuts, chia seeds, flaxseeds, h**p seeds

5️⃣ Hydrate & Replenish Electrolytes

Even mild dehydration can raise cortisol. Minerals support nerve signalling & brain function.
Tips:
• Drink water consistently
• Include mineral-rich foods:
Add lemon to water

Sodium: sea salt (moderation)

Potassium: avocado, spinach, pumpkin seeds, bananas

Magnesium: leafy greens, pumpkin seeds, dark chocolate

26/10/2025

Your body has two modes: survival or rest, digest and heal.

And every day, your environment, your food, and your thoughts help decide which one you’re in.
Constant stress, rushing, caffeine on an empty stomach, processed foods, late nights, and the noise of modern life all send a signal to your body: you’re not safe.
Your nervous system listens.
Cortisol rises, digestion slows, detoxification pauses, hormones halt reproduction.

Your body holds its breath — waiting for calm.

But healing begins the moment your body feels safety again.
When you eat nourishing, steady meals.
When you rest.
When you slow your breath and soften your mind.
When you surround yourself with calm — in nature, in your home, in your thoughts.
When you tell yourself, you are good enough.
Every gentle choice — a balanced meal, a deep breath, an early night — tells your body:
You’re safe now. You can heal.

18/10/2025

Foods to support strength training for women

We aren’t men in smaller bodies. Women have their own complex biology, unique hormonal systems, and physical strengths — all of which shape the way we move, recover, and thrive in the world.

1. Protein-Packed Foods 🥚

Protein is essential for muscle repair and growth. Focus on including a source of protein with every meal:

Animal-based: Chicken, turkey, eggs, salmon, Greek yogurt, cottage cheese.

Plant-based: Lentils, chickpeas, beans, tofu, tempeh, edamame, quinoa, nuts, and seeds.

2. Slow-Release Carbohydrates 🍚

Carbs fuel workouts and help maintain energy without spikes in blood sugar. Focus on:

Whole grains: Oats, brown rice, quinoa, whole-wheat pasta.

Starchy vegetables: Sweet potatoes, squash, carrots.

Fruits: Berries, apples, pears — combine with protein or healthy fats to slow sugar release.

3. Healthy Fats 🥑

Fats support hormone balance and recovery:

Avocado, olive oil, coconut oil

Nuts and seeds (almonds, walnuts, chia, flax)

Fatty fish: Salmon, mackerel, sardines

4. Meals That Support Muscle 💪🏻

Breakfast: Oats with Greek yogurt, berries, and chia seeds.

Lunch: Quinoa salad with roasted vegetables, chickpeas, olive oil, and pumpkin seeds.

Snack: Apple with nut butter or boiled eggs with avocado.

Dinner: Grilled salmon or chicken with roasted sweet potato and broccoli. Lentil dhal with brown rice.

Tip: Pair carbs with protein at every meal — this provides steady energy and supports muscle recovery naturally.

5. Hydration & Recovery Foods🫜

Water and herbal teas throughout the day.

Include antioxidant-rich foods to help muscles recover: berries, spinach, kale, beetroot, and colourful vegetables.

This approach keeps it whole-food-based, steady-energy, and muscle-supporting, without tracking macros or strict meal timings.

✅ Tips for the Day:

Drink plenty of water throughout the day.

Focus on whole, minimally processed foods.

Combine carbs with protein or fat at each meal for steady energy.

Include colourful vegetables for antioxidants to support recovery

31/08/2025

Had to share this from The Medicinal Chef - Dale Pinnock

17/07/2025

"Food isn't good or bad, It's information, fuel, and sometimes just joy — and all of that matters." - The Practical_Nutritionist UK

08/06/2025

Hydration is Key 💧

"Drink water consistently throughout the day, not just when thirsty. Proper hydration supports digestion, skin health, and energy levels." Add sliced lemon or lime which also supports digestion and makes water that little bit more interesting.

23/05/2025

Going into the weekend feeling good with good ingredients and chia Jam (recipe below) oh and Teas

Honey 🍯- www.beezneezapiary.co.uk

RECIPE - Chia Jam
A great alternative to jam, the only sugar is from the honey. Only 4 ingredients and takes 10 minutes to make and lasts for a week in the fridge. Chia seeds are a great source of fibre and protein, honey is full of antioxidant and antimicrobial properties.

Ingredients
4 tablespoons of raspberries ( I use frozen)
4 tablespoons of chia seeds
1 tablespoons of honey ( add a little more if required)
To make this recipe vegan, replace the honey with maple syrup.

Method
Pop the raspberries and honey in a pan and cook until soft.
One soft mash the raspberries with a fork
Add the chia seeds and stir until they are thoroughly mixed.
Remove from the heat and leave to cool. The chia seeds will absorb the liquid, and it will set like jam.

Pop into a jam jar or lidded container and refrigerate.

19/05/2025

2 Brazil nuts a day.

Just two Brazil nuts a day, give you your daily allowance of selenium.

Add to your breakfast or pop on your lunch or simply munch them in the day as a snack. Two is all you need and less is more with this super mineral.
Selenium is a great antioxidant, helping the body to recover from stress and well as helping vitamin C and E to do its work. It’s essential for the immune system and helps reduce inflammation. 🌰

05/05/2025

What a great evening we had on Friday talking all things Detoxification!

This lovely group of ladies learned how to do their own 6-point lymphatic massage, moved through a gentle flow designed to support the lymphatic system, and enjoyed a couple of nourishing of snacks—like beetroot juice and fruity fridge bites—that added a healthy touch

We explored how detoxification isn’t about extremes, but about supporting the body’s natural systems through simple, sustainable practices. Nutrition played a big role in the conversation, as we discussed how whole foods, hydration, and key nutrients help the liver, lymph, and gut do their jobs more efficiently.

Everyone left with practical tools and fresh insights into how movement, nutrition, and self-care can work together to boost vitality and support long-term health.

Thank you to everyone who came along— it was a pleasure as always ✨🤍

10/04/2025

Simple changes you can make..

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