St Albans Nutrition

31/05/2025

Snack time (or light lunch)
Hitting macros and micros all in one.
I’ve used half sour cream/half mayonnaise with the eggs, and added whatever I found in my garden …this time radishes 🫜 and chive 🧅 on seeded bread 🍞

30g
6g
40g
And lots of B6, potassium, calcium, folate, vitamin c

The season is abundant in goodness right now ☀️
Seasonal
Simple
Affordable
Nutritious

09/12/2024

🎄Look after yourself during the festive season 💚

Your loved ones want to spend time with you. Make sure you prioritise yourself sometimes too.
Go to bed early when you can.
Eat nice, nutritious food.
Make time for yourself too!

A good plan comes very handy during busy time 😉
My clients aren’t on a strict diet plans but we make sure we enjoy and maintain progress. I offer simple, clear and stress free guidance during stressful periods too.
Visit www.stalbansnutrition.co.uk

03/11/2024

Client Welcome Pack 💚

A little personalised welcome pack for all our clients at

🍊Vitamin C - get your vitamin storage ready for the season. Vitamin C is water soluble, whatever amount we don’t need, the body will excrete it. You can supplement this at around 1000mg

🦴Collagen- evidence is small but there are some about collagen supplements. This super strength Collages gel comes in 3 different flavours. Skin hydration and elasticity, bone health, menopause support.

🥤Protein powder- great support of the body post workout to help build and maintain muscle mass as well as supporting immune function, skin and bone health.

Use STALBANSNUTRITION20 to get 20% discount on all products at muscle

05/09/2024

Seasonal eating is so important to get the right nutrients at the right time 🥗
Get these vitamin-packed veggies and fruits in in September.
Pickle if you fancy to preserve the goodness

🌿🍓WHAT'S IN SEASON IN SEPTEMBER? ⁣⁣
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It's & what better way to kick off the month with a look at all of the delicious seasonal produce available here in the UK this month!🍅🥣 Remember, seasonality matters when shopping for locally grown fruit & veg, as out-of-season local products will often need heated greenhouses to grow🔥🌱 ⁣
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🌱 Celery: 3 celery sticks = 1 portion⁣⁣
⭐ Source of potassium ⁣⁣
⭐ High in fibre ⁣⁣
⭐ 95% water⁣⁣
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🍅 Tomatoes: 1 medium Tomato = 1 portion ⁣⁣
⭐ High in fibre ⁣⁣
⭐ Source of vitamin C⁣⁣
⭐ over 90% water ⁣⁣
⁣⁣
🧡 Butternut Squash: 3 heaped tbsp (cooked) = 1 portion⁣⁣
⭐ Source of vitamin E⁣⁣
⭐ High in vitamin A⁣⁣
⭐ Source of vitamin C⁣⁣
⁣⁣
❣️Raspberries: 20 raspberries = 1 portion⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in fibre ⁣⁣
⭐ Source of Folate ⁣⁣
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🥗 Spinach: 1 cereal bowl = 1 portion⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in folate ⁣⁣
⭐ High in vitamin K ⁣⁣
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🍓Strawberries: 7 strawberries = 1 portion⁣⁣
⭐ High in fibre ⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in folate ⁣⁣
⁣⁣
🍆 🥦 Other seasonal fruit & veg include: Blackberries, Damsons, Pears, Plums, Rhubarb, Aubergine, Beetroot, Broccoli, Brussels Sprouts, Carrots, Cauliflower, Celery, Courgettes, Chicory, Chillies, Cucumber, Garlic, Kale, Kohlrabi, Leeks, Lettuce, Mangetout, Marrow, Onions, Parsnips, Peas, Peppers, Potatoes, Pumpkin, Radishes, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms⁣⁣
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23/05/2024

💚Mental Health Awareness Week 💚
A lovely audience at to hear all about the food-mood connection.

07/05/2024

Do you suffer from hay fever?
Supporting your gut by consuming what’s in season might ease your symptoms!
🌱Nettle is a great antihistamine plant that can also support your kidneys
🍎Apples, especially red ones with skin on are excellent low histamine fruit
🥗Watercress fruit s in season between April and May in the UK. High is vitamin B, C, K and E. Swap spinach for a few weeks to see if it eases your symptoms
🍋Vitamin C is your first port of call when it comes to histamine. Try to eat a lot of seasonal fruit and veg to get the adequate amount of Vitamin C. You can’t really over do it, you’ll just per out the excess 😉

30/04/2024

Many vitamins play important roles in preventing and easing depression but the most important ones are folate (B9) and B12.
Folate deficiency is a common symptom at the presence of depression. Studies have demonstrated that the higher someone’s folate level, the lower the level of their depression (Alpert JE, Fava M. Nutrition and Depression: the role of folate. Nutrition Reviews.2009)

Both Vitamin B12 and B9 should be optimized to prevent or treat depression.
Enjoy plenty of legumes, citrus fruits 🍊, banana 🍌, avocado 🥑, asparagus, nuts 🌰 and seeds, fish 🐟 and shellfish 🦐

For more information and personalised nutrition coaching, please get in touch
www.stalbansnutrition.co.uk

22/04/2024

☀️As the warmer season approaches (one can only hope!), it’s important to look after ourselves from the outside in as well as the inside out 😊

Hydrate well, drink plenty of water during the day

Get sufficient amount of sleep (I know it’s not always easy)

Apply sunscreen after 10 minutes of being exposed to sunlight

Include more FIBRE to your diet by eating more plants (pulses, beans and legumes and vegetables in general)

If you need help to achieve your health goals, please do reach out 💚

19/04/2024

Fancy a good read? 📚
My recent top 4 recommendations

🧘🏼‍♀️Uma Naidoo - The Food Mood Connection
An evidence-based, indispensable guide to food that support anxiety, depression, trauma, ADHD and more. Packed with fascinating science and actionable nutritional recommendations that support brain and gut health

🍒Dr Thivi Maruthappu - Skin Food
Great, easy to read book about how the things we consume influence our skin health. Building on pioneering research into the link between gut microbes and the skin, and again mind-body connection. Over forty recipes included that target acne, ageing, rosacea, eczema and more.

🍫Giles Yea - Why Calories Don’t Count
Love love love this unconventional, humorous book about not all calories are equal and where we went wrong by just relying on numbers. Once you understand why calories don’t count (but they do 😉), you can make better choices about what you choose to eat.

🔁Dr David Cavan - How To Reverse Type 2 Diabetes And Prediabetes
Quoting the latest scientific findings and the author’s own experience, this book uses a no nonsense, easy-to-understand language and methodology to help with Type 2 Diabetes that’s unfortunately becoming an epidemic and in the top 10 of leading causes of mortality according to WHO.

17/04/2024

Bruschetta (pimped up) 🍅🥚
Not only you have added 13g of protein with 2 poached eggs but now you can share it 😉

A slice of sourdough bread
Tomato
Red onion
Balsamic vinegar
Olive oil
Garlic
Salt and pepper
Fresh basil
Eggs

15/04/2024

Not sure where to start?
Sometimes the smallest, most trivial thing can have a massive impact on our goals/intentions/actions.

Being a nutritionist doesn’t always mean food advice🥗 (definitely not salad 24/7 😉)
It’s coaching, guiding, mental wellbeing support, exercise coaching and many more to get you on the right path for more energy, better mood and feeling amazing.

Get in touch to see how I can help 💚

31/03/2024

This lady is not just an amazingly passionate hairdresser but an extremely kind person too 💚🩷💚
Hair by Aimee