Christine Bailey in the Kitchen

07/04/2025

New Newsletter now out - Power of Breathwork

Due to demand we have updated the book with new research around diet and IBS and advice on how to restore your digestive health. There are additional recipes too.

25/02/2024

Looking for a warm, nutritious bowlful you can rustle up quickly?  This mushroom ramen is the perfect weekday meal. The variations are endless, and you could toss in any leftover vegetables you have in the fridge. Top with an egg if wished. Packed with flavour this is one of my favourite types of meals.

You can find the full recipe on our website.

30/01/2024

Celebrating Oily Fish – Oven Baked Creamy Coconut And Lime Baked Mackerel

Oily fish is not only a great source of omega 3 fatty acids (EPA and DHA) but also protein, B vitamins, selenium, vitamin D and magnesium. Mackerel and Sardines are ideal budget options if you are looking to add in more oily fish and this one pan baked fish dish is simple and fuss free. Vary the vegetables according to what you have available. Serve with bread or rice for an easy weekday dish.

Find the recipe on our website.

22/01/2024

Caffeine is probably the most researched supplements shown to improve performance across a wide range of sports. The most common dietary source of caffeine is coffee, but it also present in tea, cola drinks, energy drinks, chocolate and sports supplements.

Everyone is unique when it comes to their response to caffeine so you may need to trial a range of doses to find one that works for you.

Remember too the impact caffeine can have on sleep quality which is equally important for sports performance so watch the timing of your intake if you feel it is affecting your sleep

Swipe to read more about caffeine and sports performance

18/01/2024

Looking to jazz up your breakfasts?

Try my delicious chocolate buckwheat pots. Buckwheat makes a delicious granola style cereal. This chocolate version is delicious served with some fruit and coconut yogurt.

I tend to keep the sugar down by using just a little xylitol and lucuma powder rather than syrups. Adding in chocolate protein powder is also a great way to boost the protein content. You can find the recipe on my website.

14/01/2024

My family love waffles any day of the week both sweet and savoury. These protein, gluten free waffles are super easy to make and ideal as a grab and go snack or a lazy weekend treat.  I love them with berries and coconut yogurt.

If you are looking for other waffle and pancake recipes check out the recipes on our website.

www.christinebailey.co.uk

30/12/2023

We all know fruit and vegetables are beneficial for our health and this includes mental health. Fruits and vegetable intake has been shown in studies to correlate with a decreased risk of depression and may enhance mood, motivation and overall brain function.
 
Green, red, orange, and yellow fruit and vegetables have been shown in studies to be particularly beneficial in boosting mood. Rich in a wide range of micronutrients and phytonutrients which may help counter oxidative stress and inflammation.
 
We often think of vitamin C for coughs and colds but it is particular beneficial if you are looking to improve overall brain health, function and boost mood. Swipe to see how vitamin C can support a healthier brain.

20/12/2023

With only a couple of days before Christmas this is likely to be a time when the wine is flowing more readily. But this is actually the perfect time to become more mindful about your alcohol consumption and its adverse health effects.

There is no level of drinking that is considered ‘safe’ or risk free. In the UK the guidelines focus on the number of units and ensuring some alcohol free days during each week. Currently up to 14 units of alcohol spread through the week with some alcohol free days is the guide. This is equivalent to about 4 large 12% ABV glasses of wine, or 6 pints of 4% ABV alcohol beer.

Remember too that alcohol contains calories and often leads to unhealthier snacking habits too. Simple swaps to alcohol free drinks, increasing water between drinks and ordering smaller size drinks can be helpful if you are going to drink. Slow down your drinking and ideally consume with a meal.

Swipe the slides to read more about alcohol.

06/12/2023

As the festivities commence its important to take a step back and check in with yourself ✨

30/11/2023

Now the weather is much colder and the evenings getting darker earlier I find myself making more warming broths. I love Asian inspired dishes and this light coconut miso broth is delicious.

I make the broth with a combination of miso and vegetable stock plus coconut milk. Simmer gently with chopped garlic, ginger, shallots and lemongrass puree then veggies of choice, rice noodles and a dash of tamari and lime juice. Top with pan fried tofu and a scatter of sesame seeds.

Warming and so delicious.

22/11/2023

Feeling Festive?  If you follow a special diet, have allergies or are catering for someone who does you will appreciate it is not always easy to find great recipes that the whole family can enjoy. That is why I have a whole page of delicious, simple recipes that are specially created for people following a gluten free, dairy free and / or vegan diet.

If you are looking for inspiration simply head over to our website for some amazing recipes.

14/11/2023

What we eat, as well as when we eat, can have a profound effect on our daily circadian rhythms. Often termed “Chrono-nutrition” there is a link between the diet and our internal clock system.

Our daily circadian rhythms are governed by our master clock in the hypothalamic suprachiasmatic nucleus (SCN). These rhythms influence various processes, including detoxification, metabolism, insulin secretion, fatty acid uptake and melatonin and cortisol secretion.

Zeitgebers, or environmental cues affect our circadian rhythms and this includes our  light/dark cycle as well as eating patterns.  Altered sleep patterns, artificial light, chronic stress, and shift work can all negatively affect our rhythms.

Dietary factors can be a useful tool to rebalance our circadian rhythm when it shifts. Certain foods are known to either support or disrupt the circadian rhythm. Caffeine and alcohol for example affect peripheral clock systems.  A study of adolescents with overweight or obesity found that those with a high intake of sugar-sweetened beverages had a 22% higher cortisol-awakening response (CAR) compared to those with a low intake.

Polyphenols also appear to influence peripheral clock gene expression – animal studies on grape seed extract, resveratrol (found in many berries) and cacao procyanidins appear to affect different clock genes- so increasing their intake may be a useful strategy.

Our gut microbiota can play a role. Based on diet composition, specific microbes create metabolites that influence clock gene expression in the liver. So a diverse microbiome by eating plenty of fibre rich foods and fermented foods could be helpful.  

Food timing may also influence our circadian rhythm and in particular time restricted eating. So whether you struggle with disrupted sleep patterns or jet lag it is worth considering the effect of diet.