http://www.alexsaintnutrition.co.uk/

Alex Saint Nutrition, 2-4 Millers Yard, Gillygate, York (2025)

04/08/2025

2025 York 10k…..Amazing event as always 😊👏

Heavy rain meant warming up under trees and slipping into starting positions pretty late!! Conditions nice and cool though and a great atmosphere as always for York community events!! Over 6000 runners in high spirits, with plenty of supporters clad in waterproofs encouraging us all along the way🙏🙏

Achieved a V50 PB (I am celebrating the small victories at this stage of life!!) and my son Tom smashed it to get yet another PB (it’s becoming a habit 🤣).

It’s been a tough year losing my mum but the discipline of getting out there to train for events, with time to reflect and remember has helped for sure 🏃‍♀️😊

Next up: Altra Yorkshire 10 mile in October? Maybe. Will give myself a few days to reality check and consider veteran injury niggles before signing up 🤣🤣

Have a great week ahead.
Alex

10/07/2025

Support your health: include nutrient-rich goji berries in your diet 💚💚

Goji berries have been revered for their health benefits in Traditional Chinese Medicine (TCM) for well over 2000 years.

They have become much more popular over recent years and you can get hold of goji berries in most UK supermarkets.

Usually eaten raw, dried, or as a powder, they have a light sweetness with a tart edge, a bit like cranberries. Another excellent option to add into your diet for plant food range.

Health benefits:

⚡Great source of fibre.

⚡Contain wide range of phytonutrients, vitamin A, vitamin C, vitamin B2, amino acids and trace minerals (including iron, zinc, and selenium).

⚡Rich in antioxidants which help protect your body from oxidative stress and inflammation.

⚡Great source of polysaccharides, supporting the immune system.

⚡Research indicates that goji berries help to stabilise blood sugar levels by improving glucose responsiveness.

⚡A further study reported that drinking goji berry juice regularly improved mood, energy levels and digestive health.

⚡In TCM goji berries are used to tonify deficiencies of yin and yang, replenishing blood and qi, with an affinity for the liver, kidneys and lungs.

👩🏻‍🍳Goji berries are commonly enjoyed by eating them in dried form, adding them to breakfast bowls – grain based, or a yoghurt-based bowl. They can also be added to soups, salads and stir fries. It’s worth soaking them for few minutes to rehydrate and support nutrient absorption.

🍵You can easily make your own goji berry tea. Add one tablespoon of berries to boiling water and steep for a good 10 mins. Add a fresh ginger slice and a red date (jujubes) for natural sweetness. This is one of my favourite teas 🍵👌😊

🔥If taking prescribed medications, check with your GP before including goji berries in your diet. They can interact with certain medications, including those for diabetes, high blood pressure and anticoagulants.

PMID: 31591634
PMID: 18447631
PMID: 30728882

26/06/2025

Eight gut microbiome support tips😊💚🦠🌿✅

Simple steps to support your health as we approach 27th June - World Microbiome Day 2025.

1. Drink plenty of water – most of us are dehydrated (aim for 2 litres per day)💦

2. Have your morning coffee AFTER you eat breakfast☕

3. Eat plenty of plant-based foods – aim for at least 30 different ones per week🌿

4. Eat the rainbow of veggies and fruits (include as many colour shades as possible)🌈

5. Include plenty of prebiotic foods (including garlic, leeks, onions, mushrooms, asparagus, bananas, apples, avocados, apricots, almonds, cashew nuts, hazelnuts, flaxseed, rye, barley, oats, chickpeas, black beans, tofu, lentils). Prebiotic fibres are not fully digested by the body but used by the bacteria in your gut. So in this sense they act like a fertiliser, feeding your ‘good’ bacteria🧅🧄🍏🥑🍑

6. Include probiotic foods in your diet such as kefir, kimchi, and sauerkraut. The live microorganisms they contain help maintain a healthy balance of gut bacteria🍶🦠

7. Allow your gut to ‘rest and digest’. Aim for 4-5 hours between meals and aim for a minimum 12 hours between last food at night and first food in morning😴

8. If you take a course of antibiotics, consider taking a supportive probiotic supplement afterwards to help restore balance of bacteria in the gut. Antibiotics wipe out some of the beneficial bacteria along with the bad. Beware all supplements are not made equal and so do your research and invest in your health. There are some great therapeutic grade options available💊

👉For anyone experiencing gut health issues, from intermittent symptoms to chronic conditions such as GERD, IBS or IBD, who would like to chat about how Nutritional Therapy can help, DM or email me at alex@alexsaintnutrition.co.uk 😊💚

06/06/2025

Why an Apple a Day Still Matters 🍏🍎😊

🍎Apples are a great source of fibre, containing pectin which binds to cholesterol in the gut and slows down glucose absorption. They are also high in polyphenols, an important group of antioxidants.

🍏They contain vitamin C, E & K, folate, betaine, choline, calcium, niacin and magnesium.

☯️ In Chinese Medicine apples are valued for tonifying Qi and Yin via their cooling and moistening properties. They are recommended to clear heat and help remove toxins from the body.

🌸In Ayurvedic Medicine apples are considered a nourishing tri-doshic food (particularly stewed), supporting Vata, Pitta and Kapha and every type of digestion.

💚The main health benefits of regularly eating apples:

⚡May help lower cholesterol
⚡May help protect against diabetes (certain flavonoids in apples improve insulin sensitivity)
⚡The pectin content (a prebiotic) helps to regulate the gut microbiome (supporting production of beneficial bacteria)
⚡They are anti-inflammatory and a source of phenolic antioxidants including quercetin and catechin. These help fight free radicals
⚡May help protect against heart disease
⚡Eating apples (and other foods high in flavonoids) may improve short term memory and overall cognitive function
⚡Pectin is a natural diuretic and can help with water retention and bloating

☝️Tip: Eat the whole apple to get full benefits, including the skin. Diets including fruit peel, show a significantly higher level of healthy fatty acids and antioxidant activity vs those including only the pulp.

👩🏻‍🍳How do you like your apples?

🍏Straight from the fruit bowl
🍏Salads: combine with greens, toasted seeds, and an EVOO based vinaigrette
🍏Stewed: stir through porridge, or enjoy with plain Greek yoghurt , berries, flaxseed, nuts, and a little cinnamon
🍏Baked: add apple to healthy muffins, or try homemade apple chips
🍏Smoothies: blend with oats, almond milk, and spices

☝️☝️Great recipe for healthy muffins - Apple Muffins (sugar free): https://cookieandkate.com/healthy-apple-muffins-recipe

03/04/2025

Why eat 30 plant foods a week?💚🌿

Guidance to eat 30 different plant foods p/w, is based on American and British Gut Project* research; one of the largest studies on the human microbiome.

⚡It found that people consuming a greater variety of plant-based foods had more diverse and healthier gut microbiomes, linked to better digestion, immunity, and overall health.

⚡The study indicated that eating around 30 plants per week seems optimal. This is on basis:

🌿for those eating more than 30 plants, findings indicated gut
health benefits began to plateau (more research needed on this though); and

🌿a sizeable number of participants achieved intake of 30 plant foods

⚡The study compared differences in gut health between those eating 30 or more plant foods and those eating 10 or less.

⚡Results indicated much greater diversity of gut microbes (lots of different species) in the group eating 30+ plant foods p/w.

⚡More plant foods mean a wider range of prebiotic fibres, phytochemicals and polyphenols, which feed different gut bacteria. These bacteria are vital to break down and utilise all components of our nutrient intake.

Lots of microbes are fussy and thrive on specific foods. So the wider the range of plant foods you eat, the greater the diversity🥦 🥑 🥕

💚Research links high diversity of microbes to lower risk of diseases such as diabetes, depression, heart disease, obesity, dementia, as well as autoimmune conditions and allergies.

How to hit 30 plants p/w:

✅Count fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, spices and unrefined oils (extra virgin /cold pressed)

✅Try new foods – rotate your grains (include quinoa, farro, millet, teff), legumes (chickpeas, beans, lentils), and expand your range of vegetables

✅Use as many herbs and spices as possible

✅Aim to include mixed dishes like salads, soups and stir-fries

☝️Bottom line: Eating a wide variety of plant foods nurtures a thriving gut environment, supporting long-term health.

☝️If you can go higher than 30, do it!😊

*Journals.asm.org/doi/10.1128/msystems.00031-18

05/03/2025

Plant Foods: Variety is the spice of life😊🥦🥕🥑🍓🍆🥗

We often hear about the importance of including a wide range of plant foods in our diets. Why is this?

💚There are several key health benefits:

⚡️Gut Health Boost: A diverse diet of plant foods nourishes your gut microbiome, promoting digestion, immunity, and overall well-being.

⚡️Nutrient Powerhouse: Different plants (with their distinct vibrant hues), provide unique vitamins, minerals, and antioxidants, ensuring you get a diverse array of essential nutrients.

⚡️Stronger Immunity: Phytonutrients (natural compounds found in colourful fruits and veggies, to protect plants from insects or other stresses that might damage them, like ultraviolet light*) help fight inflammation and support a resilient immune system.

⚡️Heart Health: Whole plant foods are rich in fibre, which research indicates helps lower cholesterol, regulate blood pressure, and support cardiovascular health.

⚡️Balanced Blood Sugar: A mix of legumes, whole grains, nuts, and seeds helps stabilise blood sugar levels and reduce risk of diabetes.

⚡️Better Brain Function: Polyphenols and healthy fats from plant sources protect brain cells, enhancing memory and cognitive function.

⚡️Sustained Energy: Eating a variety of plant-based foods provides slow-digesting carbs and essential nutrients for steady, long-lasting energy.

⚡️Longevity & Vitality: A plant-diverse diet is linked to a longer lifespan and a reduced risk of chronic diseases like cancer and obesity.

NUTRITION TIP:
🌈💚🌈 Eat the rainbow!! 🌈💚🌈
Consciously choose a wide range of veggie and fruit colours (and colour shades) when you shop.

Plant foods: 🌱fruits, veggies, whole grains, legumes, nuts, seeds, herbs, spices and unrefined oils (cold-pressed/extra virgin)🌱

*Zaynab M., et al. Role of secondary metabolites in plant defence against pathogens. Microb. Pathog. 2018; 124-198-202.
doi:10.1016/j.micpath.2018.08.034

20/12/2024

Calling all mince pie enthusiasts: a healthy option to try this Christmas 🎄😊 👌 💚

Prep time: 30 mins
Cooking time: 20 mins
Servings: 10

Ingredients

⚡1 ½ cups rolled oats, blended (into flour)
⚡1 ¾ cups rolled oats
⚡ ½ cup smooth peanut butter (I like Meridian organic smooth peanut butter)
⚡ 2 very ripe bananas mashed
⚡2 tsp baking powder
⚡ ½ tsp vanilla extract
⚡ 2 cups mincemeat (see below for a lovely sugar free recipe mincemeat recipe 😊)

** I bought a US cup measure for easier measuring of US originating recipes:

https://www.amazon.co.uk/Measuring-Spoons-Nesting-Ingredients-Stainless/dp/B0CJF3YYHP/ref

Steps

👨‍🍳Pre heat oven to 200c/400f/Gas mark 6

👨‍🍳Add peanut butter and bananas into rolled oats and stir well. Then add remaining ingredients except mincemeat and give a further stir.

👨‍🍳Grease a tin/line with greaseproof paper (loose bottomed tin recommended). Add half of mixture to tin. Then add layer of mincemeat and top with remaining mixture.

👨‍🍳Cook in oven (middle shelf) for approximately 20 mins or until brown.

👨‍🍳Once removed from oven, cut into bars while warm and place on wire rack to cool. Store in airtight container.

Mincemeat Recipe:

Ingredients

⚡75g dates, chopped
⚡75g sultanas
⚡150g raisins
⚡75g dried currants
⚡6 dried figs, chopped
⚡2 apples, peeled and grated
⚡Juice of ½ lemon
⚡Juice and zest of one satsuma or clementine
⚡ ½ tsp allspice
⚡ ¼ tsp ground nutmeg
⚡ 1/8 tsp ground cloves
⚡90ml brandy

Steps

👨‍🍳Put all ingredients into a large pan over medium heat. Bring to a simmer and lower the heat a little.

👨‍🍳Allow to simmer gently, stirring occasionally, for about 15 minutes until the dried fruit is plump, and the apple is soft and cooked through.

👨‍🍳Remove from the heat and pour it into a sterilized jar. Close the jar and allow it to cool.

👨‍🍳Once cooled to room temperature store in fridge for up to two weeks.

Sources/Acknowledgements:
https://www.reallysimplerecipes.co.uk/healthy-mince-pie-bars/
https://rootsandwren.com/mincemeat/

15/11/2024

I love what I do! 😊

To be able to get to know each client, understand symptoms, work together to determine root causes, and bring new perspectives to how powerful nutritional changes can be, is a real privilege.

Sometimes revisiting our relationship with food, stripping back the stress and listening to what our body is telling us takes time. It’s not a race and life presents many challenges and bumps in the road.

The simple step of acknowledging that you are not feeling ‘like your old self’ and that now is the time to consider how nutrition might support or improve your health and wellbeing, is powerful. 🌿💚😊

Please do DM or email me at alex@alexsaintnutrition.co.uk to chat about how I can support you.

04/10/2024

Fuel your health with nutrient-rich pomegranate seeds💚💚

⚡Inside a pomegranate are the tasty, ruby red, tart arils or seed pods that we know as ‘pomegranate seeds’. Each pomegranate can hold 600+ seeds. They can be eaten raw or juiced and offer a range of health benefits:

⚡Great source of nutrients: including vitamin C, vitamin K, potassium, magnesium and folate.

⚡Rich in antioxidants: Pomegranate seeds are packed with antioxidants including bioactive polyphenols, which help protect your body from free radical damage and reduce inflammation.

⚡Boost heart health: The protective compounds in pomegranate seeds, may support improved cholesterol levels and help lower blood pressure.

⚡Support digestive health: High in dietary fibre, pomegranate seeds aid digestion, promote regular bowel movements, and support a healthy gut microbiome.

⚡Anti-inflammatory properties: pomegranate seeds have natural anti-inflammatory compounds, which may help reduce chronic inflammation, linked to conditions like arthritis and inflammatory bowel disease (IBD).

⚡Support brain function: the phytonutrients in pomegranate seeds may help protect brain cells from oxidative stress, supporting memory and cognitive function.

☝️How do you like your pomegranate seeds?

👨‍🍳Sprinkled on overnight oats, or with a Greek yoghurt bowl
👨‍🍳Blended into smoothies
👨‍🍳Mixed into fruit salads
👨‍🍳Tossed into salads (a favourite of mine is grated raw beetroot, rocket, grated kohlrabi, pomegranate seeds, walnuts, feta cheese (or a lovely Wensleydale blue), dressed with olive oil, a little lemon juice and balsamic vinegar)
👨‍🍳Combined with onion, peppers, coriander and a squeeze of lime juice for a ‘quick mix’ salsa

🔥If taking prescribed medications, check with your GP before including pomegranate in diet. It can interact with some medications, including those for cholesterol management and high blood pressure.

Content provided in this post is for general information purposes only.

02/09/2024

Support your gut microbiome with Sauerkraut: tasty, fermented food and simple to make at home✅ 💚 💪

⚡ Rich in Probiotics: Sauerkraut is a fermented food packed with beneficial bacteria supporting gut health, improved digestion and nutrient absorption.

⚡ Boosts Immune System: Probiotics in sauerkraut enhance the immune system by balancing the gut microbiome, which plays a crucial role in defending against pathogens.

⚡ High in Fibre: Sauerkraut is a good source of dietary fibre, promoting regular bowel movements.

⚡ Improves Heart Health: The fibre and probiotics in sauerkraut may help lower cholesterol levels.

⚡ Rich in Nutrients: Sauerkraut is a great source of vitamins C and K, calcium, potassium and phosphorus.

⚡ Supports Brain Health: The gut-brain connection means the probiotics in sauerkraut may help improve mood and cognitive function.

⚡ Anti-Inflammatory Properties: The antioxidants and probiotics in sauerkraut may reduce inflammation, which is linked to many chronic diseases.

⚡ Aids in Detoxification: Sauerkraut contains glucosinolates, compounds supporting the liver in detoxifying harmful substances.

☝️ Include it alongside stir-fries or soups, add it to sandwiches, spoon into an avocado half, toss into a salad, have it alongside roasted veggies. Also great mixed into broth with veggies, tofu and noodles, or added to a rice bowl.

👨‍🍳 For a simple and tasty sauerkraut recipe, try this one by : https://elavegan.com/how-to-make-sauerkraut/

Ideas for Sauerkraut additions:
👌 Fennel, celeriac and apple all grated
👌 Carrots, ginger and a little lemon rind all grated
👌 Garlic, grated
👌 Beetroot and ginger, grated
👌 Chopped dill and lemon rind, grated
👌 Juniper berries and caraway seeds

*When adding ingredients, make sure cabbage is minimum 75-80% of total sauerkraut volume.
*For juniper berries and caraway seeds, add per taste preference - max 1 tbsp juniper berries/ ½ tbsp caraway seed per one large cabbage

06/08/2024

A lovely boost to receive this feedback early in the week😊.

Every client has had a unique health journey. It’s getting to know them, working out the puzzle of root causes and coming up with a programme of nutritional recommendations to support both in the short term and as a sustainable ongoing approach that is a privilege to be able to help with 😊🙏💚🌿

DM or email me at alex@alexsaintnutrition.co.uk to chat about how I can support you too.

01/08/2024

Support your gut and boost immunity with kefir. A simple daily step you can start today 🍶 💚😊 💪

🍶 A probiotic drink containing valuable bioactive compounds, including probiotics (‘good bacteria’) and postbiotics (supportive bacteria byproducts like butyrate)💚

⚡Great source of protein, calcium, vitamins B2, B12, D and K2, plus magnesium, supporting bone health and energy levels.

⚡Made by using starter grains (mix of yeast and bacteria). The grains interact with milk to make a gently fermented drink.

⚡The array of bacteria and yeasts in kefir can help restore and maintain a healthy gut microbiome, enhancing nutrient absorption.

⚡A healthy gut microbiome optimises digestive function, reduces inflammation and improves immune response (70-80% of our immune system is situated in our gut!).

⚡Probiotics in kefir stimulate the immune system, encouraging defences against pathogens. Studies indicate that it has a positive impact on macrophage production and boosts activity of cytokines.

⚡Research into kefir’s anti-inflammatory properties indicates it may support those with chronic inflammation including those with digestive disorders and autoimmune conditions.

⚡Kefir can be made using many types of milk: goat, sheep, cow, coconut, rice, or soy.

⚡The drink is so gentle that often, even those with lactose intolerance can drink versions made with animal milk – especially sheep and goats.

⚡There is also a coconut water kefir option (Cocos do a lovely one).

Tips:
🍶 Stick to plain kefir. The flavoured versions have higher sugar content. (Yeo Valley Organic’s Natural Kefir drink and Chuckling Goat’s Live Kefir are two options I like).

🍶 Ideally have kefir at breakfast/lunch to encourage daily routine. Avoid having kefir in evening.

🍶 Introduce slowly (our guts can be sensitive – even to positive changes) and build up over 1-2 weeks to a daily intake of approx. 200-250mls

Content provided in this post is for general information only

https://doi.org/10.1016/j.biopha.2020.110974.

Alex Saint Nutrition

04/08/2025

10/07/2025

26/06/2025

06/06/2025

03/04/2025

05/03/2025

20/12/2024

15/11/2024

04/10/2024

02/09/2024

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01/08/2024

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