http://www.kerryleighnutrition.co.uk/

Kerry Leigh Nutrition, Kingdom City, MO (2025)

12/29/2022

Hello!
It's been an awfully long time, so I thought I best pop on and show my face (well, our faces actually!).
I've had a whirlwind year of having a baby and then getting married 4 months after. It's gone so fast that I can't believe it's nearly the end of December! Cora is nearly 10 months old now and to be totally honest, I still don't know how to bring myself back on here as regularly as I used to be. I was naive in thinking that by around 4 months postpartum I would be making content for the grid and posting as often as I used to (obviously, that did not happen 😂). Having a baby is HARD. I have no time to do anything and I'm very, very tired. But it's also amazing and i wouldn't change it.
Anyway, just a quick one to say hi and thank you for still following my little business page. I am going to try to be more active on here in 2023, even if not nutrition related (advanced warning for baby spam 🙃) as well as opening back up to see clients (spread the word!). Oh and I might need your help with finding specific clients with a specific health concern soon (more on this to come!).

I hope you all had a lovely Christmas and wishing you all a happy new year in advance 🎆

08/05/2022

I am still here...
I only went to get married! 💍

2022 has been a big year! We had our first baby and she was a few days shy of being 5 months old when we became Mr & Mrs 🥳

Normal content on here will resume later in the year. I'm still enjoying maternity leave to the fullest and now married life!

💍

01/30/2022

It's All About Baby!

I'm still here and very much still pregnant! Yesterday I had the best afternoon celebrating baby with my closest people, thanks to my lovely sisters who had organised a baby shower 👶🚿

We are 35 weeks along now and wow do I feel it 🤣 However yesterday I completely forgot about all the aches and pains that come with pregnancy and instead laughed and had delicious food and opened so many gifts; Baby S has been well and truly spoilt! 🎁

The shower was at one of my favourite cafes and I enjoyed a stack of pancakes, my amazing also Mum ordered the most indulgent chocolate & orange 'cheese' cake (swipe to see, and no I did not eat the whole thing myself 😂). I honestly had the best afternoon and went home with the biggest smile!

Baby will be with us so soon, so my fingers are staying crossed that the rest of the pregnancy goes smoothly and baby S arrives safe & well! 🤞

Any last minute tips for preparing for a baby are absolutely welcome 😬⏳️

12/31/2021

This is my final 2021 post but I wanted to let everyone know that I will be taking a social media break for a little while anyway.

I haven't been super active on here recently after starting off my page so well many months ago! Truth is, the third trimester is bloody hard and I just don't have the time or energy right now to keep up with Facebook and its crazy algorithm. I seem to be getting every pregnancy issue going one after the other and having that little voice at the back of my head saying "you need to post to keep Facebook active!" is just one thing too many right now 😴

I may post some stories every now and then so keep an eye out for those, but my page won't have any new posts in the coming weeks.

🎆 Hope you all enjoy seeing in the new year, whether you're heading out with friends, sitting on the sofa or sleeping through it (which is definitely what I'll be doing 😂).

So bye for now, and Happy New Year!

11/24/2021

My Slowcooker (No Butter) Buttered Chicken

4 things you need to know about this meal:
-It's super easy to prep and chuck in the slow cooker
-It's full of flavour and depth and warmth, making it perfect for the colder nights!
-It's perfect for those who keep their dairy and fat intake low; whether out of choice or due to health reasons (like myself, no gallbladder over here 👋)
-It. Is. Bloody. Delicious.

Also, it reminds me being a teenager when my dad would make makhani; I'm not a curry fan but that one always went down SO well with me! That was pre- gallstones, my body couldn't hack the double cream now!

What makes it creamy without the butter, I hear you ask? The answer is coconut milk! Anyways, here's the recipes because you lot were desperate for it when I posted it on my story a few weeks ago!

Serves 4-6

INGREDIENTS
2 tablespoons coconut oil/extra virgin olive oil
1 onion, diced
3 garlic cloves, minced
1 inch ginger, grated
2 teaspoons turmeric
1/2 teaspoon each, of cinnamon, cayenne and pepper
1 tablespoon each, of cumin & Garam masala
1 cinnamon stick
600g (ish) jar of pasatta (more is fine!)
1 can coconut milk
Juice of half a lemon
4 large chicken fillets
Grind of salt

METHOD
1️⃣ sauté the onion and garlic in the oil for a few minutes, until soft, then add in all of the spices and cook for another minute or two (I do this ford thing in the morning or last thing at night and leave in the slow cooker)
2️⃣ transfer this spice mix into the slow cooker along with the other ingredients and stir really well to combine
3️⃣ cook for 3 hours on medium heat or 6-7 hours on a low heat
4️⃣ when ready, plate up and enjoy! I love this with a portion of brown rice (keeping that blood sugar balanced) and some green veggies.

PS- this makes a lot of sauce, so I often freeze the remainders for another night to add to a quick meal or throw the sauce over some baked/fried chicken for an even speedier version of this.

Let me know if you make it and your verdict!

⭐Click save so the recipe is easy to find⭐

11/16/2021

I know, it sounds like a boring topic. Who actually wants to talk about fibre?

🖐Meee!
Fibre is amazing and so beneficial for us all. Hopefully this post will help you agree, and make you want to consume it more habitually, instead of just trying to include some vegetables sometimes because you've heard the fibre is good for you.

THE FACTS

1️⃣Fibre only comes from plant foods! We can't digest it, which means it stays intact throughout our digestive system until we 💩 it out!
2️⃣There are two types, soluble and insoluble. Soluble fibre helps to soften stools by absorbing water, and insoluble adds bulk to the stool & improves how quickly we p**p.
3️⃣Adults are recommended to consume at least 30g of fibre each day, any more is an added bonus. Unfortunately, typical Westernised diets now mean many people don't meet this amount.

BENEFITS

The most well known benefit of fibre is the regulatatory effect it has on digestive and bowel function, but it has many more!
🏃‍♀️Gut health & energy production- fibre is fermented by gut microbes and this produces 'short chain fatty acids'. This, in turn, aids digestion and increases the commensal (good) gut microbes (good gut health=important for overall health). The SCFA'S are used as an energy source by colonic cells.
💩Bowel disorder relief- insoluble fibre helps to relieve constipation, which reduces the risk of haemorrhoids and diverticulitis.
😋Weight management- fibre keeps us fuller for longer, which reduces snacking and over eating and therefore aids a healthy weight.
😔Depression- through modulating inflammation and neurotransmitters, fibre can support a reduced risk for depression.
📈Blood sugar balance- fibre reduces the absorption of glucose which helps to keep blood sugar stable. This helps to reduce afternoon energy dips and sugar cravings.
❤Intake of fibre has also been associated with a reduction of cardiovascular disease, including coronary heart disease.

❔Not sure where to get your fibre from? Swipe to the final slide to see some dietary sources of both soluble and insoluble foods!

🌟Save this post so you can remind yourself of all things fibre🌟

10/18/2021

🌟Pending, Mini me! 🌟

I've been quieter than usual over the last few months and not posting as often because I've been busy growing this little bean!

I'm enjoying the journey now BUT it's been a rollercoaster; I had covid in June and little did I know I was pregnant! Then once I recovered from that I instantly began with the most awful morning sickness/pregnancy nausea/just feeling so unbelievably poorly, and really struggled to eat for around the first four and a half months of the pregnancy 😫 It all seems to have subsided finally as I'm pretty much back to eating normally and feeling much better 20 weeks in. So far everything seems normal, so fingers crossed for the next 4 months and arrival🤞

I wanted to let everyone know because the clock is ticking! If you were thinking of enquiring or booking in with me or know of someone who would be interested, the time to do so is now 🙌 I'll be switching off and going on maternity leave at some point in February 2022; it sounds like a while away but it really isn't!

So don't wait around, if you:
-Struggle with digestive issues such as IBS, bloating, acid reflux, gastritis, constipation
-Have had your gallbladder removed and have noticed your digestion going haywire (personal experience over here 🙋‍♀️)
-Want to bring harmony to your hormones or learn how to manage stress levels
Then get in touch! I'm here and ready to help 🙂🙌

How to contact me:
📩Private message me on here
📲Head to my website to fill in the contact form (link in bio)
📧Email me at hello@kerryleighnutrition.co.uk (or click on the link in my bio)

10/14/2021

How to look after your gut in 6 steps

The health of your gut impacts on all aspects of your health, and poor gut health can affect many areas of this; from poorer absorption of nutrients leading to lack of energy production to gut wall damage and microbiome imbalances contributing to autoimmune conditions like rheumatoid arthritis. So looking after it is pretty important for overall health! Here's how ⬇️

1️⃣ Eat the rainbow- fruits and vegetables of different colours are full of phytonutrients (a huge variety of nutrients) & fibre which feed gut bacteria; fed gut microbes leads to a happier gut!

2️⃣ Prebiotics- prebiotics fibres are fermented by gut bacteria. This process is known to positively supports gut microbe growth & activity, which has a knock on effect on gut health as well as overall health.

3️⃣ Reduce gut irritants- sugar, alcohol and caffeine can have a huge impact on the health of our gut. Regular consumption can lead to less diversity of gut microbes, gut inflammation and even damage to the gut wall.

4️⃣ Stress- this is hugely irritating to the gut. Digestion is inhibited during stressful periods and can lead to IBS-type symptoms. Chronic stress can contribute to gut damage & conditions such as IBS, IBD and peptic ulcers.

5️⃣ Sleep- this is vital for gut health! Sleep reduces stress, regulates hunger hormones within the gut and supports gut microbe diversity. Additionally, you are less likely to crave sugar with regular quality sleep (goodbye gut irritant!).

6️⃣ Probiotics after Antibiotics- by killing the pathogenic (bad) , antibiotics also wipe out commensal (good) microbes & can cause antibiotic induced diarrhoea. Overcome this & support microbiome diversity by using probiotics after antibiotics- www.ncbi.nlm.nih.gov/pmc/articles/PMC5745464/

💡 Want to support your gut health but feeling overwhelmed? Contact me to find out how I can help through 1-1 consultation sessions!

⭐ Save this to come back to when you need a reminder of how to keep your gut happy ⭐

10/12/2021

🌟 Client testimonial 🌟

I love receiving feedback like this from clients, it makes me so happy to know how different they feel and how much better their health is after working together! 🙏

The thing with nutritional therapy is that, although we provide the support and advice, it is the clients who puts in all of the hard work: by implementing the advice and making each dietary and lifestyle change habitual so that their health status keeps getting better and better. That is exactly what this client did over a two month period and as you can see, she is super happy with the results!

So although this feedback makes me feel super happy, all of the positive outcomes are down to L.D for being determined each day to feel and get better!

L.D came to see me mainly to ease her life long eczema, however in addition to this she also suffered with severe stress levels. Both of these involve gut health (yes, eczema is often a gut related disorder!), so we did a lot of work around the gut and the results speak for themselves ⬆️👏

🌟🌟🌟🌟
Interested to know how I can support you with your digestive, stress or skin problems? Head to my profile to find my website or pop me an email directly from here 📧🙂

09/27/2021

10 easy ways to combat constipation

Struggling with constipation daily, on and off, for what feels like forever or combined with diarrhoea? This isn't normal and isn't okay! ❌ In an ideal world, we should 💩 every single day- it's an important and completely normal process which gets rid of waste and toxins from our body.

Here are some top tips I've put together: all simple and easy things you can introduce to help get things moving and feel more comfortable again. 💩 Swipe to see ➡️

‼These are general tips to support digestive function and to ease constipation. Everybody is unique with different medical circumstances and health concerns, therefore these tips may not work or be suitable for everyone.

If after trying many of these tips you're still unable to get things moving, I would highly suggest seeking support from a professional to investigate further because there may be another reason for this painful digestive issue which needs identifying. Your GP can help and alternatively I can, too!

Feel free to drop me a message on here, email me or head to my website to organise your free discovery call if you'd like support with constipation or any other digestive concerns 📧💩

⭐ Save this to remind yourself of how to support regular bowel movements every day! ⭐

09/01/2021

Foods for Better Digestion

Bloating?
Constipation?
Diarrhoea?
Undigested food in your stools?
Burping after eating?
Gastritis or coeliac disease?

These are all signs your digestive system needs some love! And amazingly there are so many foods at our finger tips which can help with many digestive symptoms.

A few examples are as follows:
➡️Papaya contains an unique enzyme papain which is amazing at helping to break down proteins, something many struggle with especially if low stomach acid is an issue.
➡️Bitter foods are fantastic for so many things, one being they support bile release which is what helps us to break down fats (fab for those with no gallbladder or a poor functioning gallbladder!).
➡️ Bone broth is a super concentrated stock (made from chicken or beef usually). It is incredibly nutritious and contains gelatine. This is converted to glutamine when consumed and is renowned for it's gut healing properties, which is great for those who may have inflammation or gut damage from things such as coeliac disease or gastritis.

Swipe across to see the full list of foods and what they can help with!

⭐ Save this to remind yourself of how to support your digestive function ⭐

‼These are general tips to support digestive function. Everybody is unique with different medical circumstances and health concerns, therefore these tips may not work or be suitable for all. If you are interested in a nutritional therapy approach to supporting your digestive system, then do feel free to contact me via DM, email or website- info on my page 📧

07/08/2021

Simple steps to good digestion

Good digestion is something many people struggle to reach or maintain which means they end up suffering on a daily basis with poor digestion or discomfort. Obviously, the food we eat impacts on how well we digest, but many people don't realise that lifestyle factors play a huge role too!

These 5 steps, including both dietary & lifestyle factors, should be your go-to for helping your digestion by alleviating things like digestive discomfort after eating, reducing bloating and keeping the bowels moving regularly 💩

⭐ Save this to remind yourself of the simple steps you'll need when you feel your digestion is going a bit off kilter! ⭐

Kerry Leigh Nutrition

12/29/2022

08/05/2022

01/30/2022

12/31/2021

11/24/2021

11/16/2021

10/18/2021

10/14/2021

10/12/2021

09/27/2021

09/01/2021

07/08/2021

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