Nourishing Insights (2025)

09/10/2025

Some very sad statistics below. What a terrible waste. At this time of year we always enjoy some roasted pumpkin alongside various meals. I eat with the skin on for extra fibre and nutrients and have come to love it. It’s not a veg I’ve eaten much of until recent years and never had it roasted until Harriette made it for me a few years ago on holiday. Every time we add something different into the diet and add more colour we benefit from all those extra nutrients and of course provide a source of nourishment for our microbiome. Lots of immune boosting beta carotene in pumpkins too and just what we need at this time of year!

Hope you are making some lovely pumpkin soups or adding yours to stews or curries or whatever you fancy to benefit from this nutrient dense vegetable. Here are some great recipe ideas to make good use of yours this autumn
https://www.google.co.uk/amp/s/draxe.com/favorite-pumpkin-recipes/amp/

Here is Harriette’s spicy pumpkin soup too 👍

https://www.nourishinginsights.com/recipes/spicy-pumpkin-soup #/.

27/09/2025

Restless leg syndrome RLS can be a real nuisance and can also keep sufferers awake at night.

But did you know there are some underlying risk factors?

This week we have been talking about SIBO (small intestinal bacterial overgrowth) and it has been shown that there is an association between SIBO, IBS, and RLS, and this study has shown long-term improvement in RLS when SIBO treatment is administered to patients.

https://pubmed.ncbi.nlm.nih.gov/17934858/

Interestingly iron deficiency is another risk factor which of course can be related to SIBO. A Cochrane Review from 2019 looked at ten studies of over 400 participants with RLS. The use of iron supplementation, either orally or intravenously, resulted in significant improvements in restless legs symptoms compared to placebo.

Other risk factors are
Thyroid disease
Deficiencies in vitamins D, C and E.

There are genetic risk factors and some medications can promote or worsen the condition including anti-nausea and antidepressants.

If you struggle with RLS it can be very helpful to check the above and optimise nutrition as part of your prevention strategy.

In our clinic we test all the above including SIBO. You can book a discovery call to find out more here

https://app.acuityscheduling.com/schedule.php?owner=22930888&appointmentType=33479064

19/08/2025

In a world full of one-size-fits-all nutrition advice, it’s time to embrace a personalised approach! At our clinic, we understand that what works wonders for one person may not resonate with another.

The standard nutrition myths often overlook the unique biology, lifestyle, and needs of each individual.

Skipping breakfast may work for someone but may not be ideal for someone else.

Eating keto diet may work for some people but may not support your hormonal balance.

Counting calories may benefit some people but counting colours may work better for others.

We use comprehensive evaluation to understand our clients and along with functional testing, we dive deep into your health history, genetics, and lifestyle factors. This allows us to create tailored recommendations that truly support your well-being.

Whether it’s food sensitivities, gut health, hormonal imbalances, metabolic imbalances, our holistic approach ensures that our recommendations are as unique as you are!

19/07/2025

‘I wish we had done this years ago. We would have saved so much stress and unnecessary symptoms.’

Goodness! This is a comment that everyone makes after they have benefited from Nutritional therapy and a root cause medicine approach. But those feelings are even more powerful for parents as we will do anything to protect our children from unnecessary suffering. There's nothing more frustrating than finding out years after the fact that we could’ve done x,y and z to prevent a particular health challenge in our children. Believe me, I have had first hand experience of this as my own daughter had years of struggles following glandular fever which led to CFS/FIbro and severe migraine along with mental health challenges.

It took us a long time and a lot of personal research to kick over the right stones and when we finally did it was life changing for her and us! For me it led to a new career path and was the best thing that could’ve happened to me and us as a family. It’s also why I love working with children and families as I relate to the struggles and sense of frustration when not getting to the bottom of things properly.

Common reasons that bring families to Nutritional therapy might be
✅Eczema
✅asthma
✅Autism
✅ADHD ADD
✅Digestive distress: bloating, constipation, diarrhoea
✅anxiety and depression
✅Cognitive issues/poor concentration
✅chronic infections, tonsilitis, ear infection, always ill with a virus
✅CFS and long Covid

If you would like to understand whether Nutritional therapy is for you, you can book a free discovery call and find out more. https://app.acuityscheduling.com/schedule.php?owner=22930888&appointmentType=33479064

https://www.nourishinginsights.com/childrens-nutritional-therapy.html

🍎🍉🍒🥝🥕🥦🥬🥔🍠🍳🧅🥑🌶️🥒🍅

25/06/2025

Don't forget to book at our early bird rate. The price will not change until tomorrow, so please do take advantage of the discounted rate while you can.

After a fantastic day in May we are excited to share that the next in our empowering series of mini-retreats Align and Nourish | The Gut Hormone Connection, is now LIVE! These days are designed to get you into the driving seat of your own health. Hosted by internationally renowned Functional Nutritionist Beverley Sarstedt & traditionally trained yoga teacher Alison Duncan.
You will leave the day feeling informed, empowered and with tools to make positive change: Book here!
Respond to this email to book out with the booking system and for alternative payment methods.
EARLY BIRD PRICE AVAILABLE UNTIL: 25.6.25 (Thereafter cost is £110)

Did you know your gut plays a role in oestrogen detoxification and hormone balancing? We have a very special microbiome called the estrobolome, which is involved in metabolising oestrogen. An imbalance in our microbiome can be a risk factor for many hormone-related health problems. This includes
Acne
Anxiety
UTI and pelvic pain
Breast and endometrial cancers
Breast tenderness
Endometriosis
Fibroids
Dysmenorrhea
Thyroid health
And more
What to expect:•Digital detox•Learn what imbalances gut health•Identify your personal gut imbalances•Understand how to promote this gut hormone balance and how to detoxify optimally•Lunch & refreshments•Yoga, breathwork and meditation (no experience needed)
What to wear: Anything that makes you feel comfortable and allows you to move freely. I suggest layers as your body temperature will change throughout the day and you may wish to enjoy some time outdoors.

Where am I going:The Gatelodge, Inverkeithny, Huntly, AB54 7XB

Map pin: https://goo.gl/maps/LRChvX25eJXEZPeE6?g_st=aw
What 3 words: https://w3w.co/reform.regret.develop

Please do let us know if you would like more information about the day - we look forward to sharing another wonderful day with you all! Beverley and Ali xx

22/06/2025

After a fantastic day in May we are excited to share that the next in our empowering series of mini-retreats Align and Nourish | The Gut Hormone Connection, is now LIVE!

These days are designed to get you into the driving seat of your own health. Hosted by internationally renowned Functional Nutritionist Beverley Sarstedt & traditionally trained yoga teacher Alison Duncan.

You will leave the day feeling informed, empowered and with tools to make positive change: Book here

https://bookwithalignwellness.as.me/schedule/e8d00c9a/?appointmentTypeIds[]=79881401

Alternatively email info@nourishinginsights.com for more info or alternative payment methods.

EARLY BIRD PRICE AVAILABLE UNTIL: 25.6.25 (Thereafter cost is £110)

Did you know your gut plays a role in oestrogen detoxification and hormone balancing? We have a very special microbiome called the estrobolome, which is involved in metabolising oestrogen. An imbalance in our microbiome can be a risk factor for many hormone-related health problems. This includes
Acne
Anxiety
UTI and pelvic pain
Breast and endometrial cancers
Breast tenderness
Endometriosis
Fibroids
Dysmenorrhea
Thyroid health
And more….

What to expect:•Digital detox•Learn what imbalances gut health•Identify your personal gut imbalances•Understand how to promote this gut hormone balance and how to detoxify optimally•

Lunch & refreshments•Yoga, breathwork and meditation (no experience needed)

What to wear: Anything that makes you feel comfortable and allows you to move freely. I suggest layers as your body temperature will change throughout the day and you may wish to enjoy some time outdoors.

Where am I going:The Gatelodge, Inverkeithny, Huntly, AB54 7XB

Map pin: https://goo.gl/maps/LRChvX25eJXEZPeE6?g_st=aw
What 3 words: https://w3w.co/reform.regret.develop

Please do let us know if you would like more information about the day - we look forward to sharing another wonderful day with you all! Beverley and Ali xx

02/06/2025

For years, we’ve been told that cutting fat is key to weight loss and better health. But recent research suggests that this might not be the best approach! Here’s why:

Essential Fatty Acids- Our bodies need healthy fats for various functions, including hormone production and nutrient absorption. Omega-3 and Omega-6 fatty acids, found in fish, nuts, and seeds, are crucial for brain health and reducing inflammation.

Satiety and Weight Management-Studies show that diets higher in healthy fats can help keep you full longer, reducing overall calorie intake. A study published in the *American Journal of Clinical Nutrition* found that participants on a higher-fat diet reported greater satisfaction and consumed fewer calories overall.

Heart Health- Contrary to popular belief, moderate fat intake, especially from sources like avocados, olive oil, and nuts, is linked to a lower risk of heart disease. Research in *The Journal of the American Heart Association* highlights that healthy fats can improve cholesterol levels and reduce cardiovascular risk.

Mental Well-Being- Fat is vital for brain function. Research published in *Nature Reviews Neuroscience* indicates that diets low in fat may negatively affect mood and cognitive function, as our brains are composed of nearly 60% fat!

Weight Loss Myths- A meta-analysis in *Obesity Reviews* found that low-fat diets are not more effective than other diets for weight loss. In fact, a balanced approach that includes healthy fats may yield better results.

Instead of fearing fats, focus on incorporating healthy fats into your diet for better health, satiety, and overall well-being.

29/05/2025

In a world where weight loss jabs and quick fixes seem tempting, it’s crucial to consider the long-term effects on our health. While these jabs may promise rapid results, they can lead to negative impacts on hormones, metabolism, and overall well-being.

Hormonal Imbalance- Weight loss jabs can disrupt the natural balance of hormones in the body, potentially leading to issues such as mood swings, fatigue, and other hormonal disorders.

Nutritional Deficiencies- These treatments may not promote healthy eating habits, leading individuals to miss out on essential nutrients that are crucial for overall health.

Dependency- Relying on injections for weight loss can create a psychological dependency, making it difficult to maintain a healthy weight without them.

Possible Side Effects- Common side effects include nausea, digestive issues, headaches, and fatigue. In some cases, more severe reactions can occur.

Temporary Results- While these jabs may lead to quick weight loss, they often do not result in sustainable changes, leading to weight regain once the treatment stops.

Increased Risk of Health Issues- Long-term use of such treatments can lead to serious health complications, including cardiovascular problems and metabolic disorders.

What does work…Focusing on a balanced lifestyle that includes healthy eating and regular physical activity is a more sustainable and beneficial approach to health

Remember, there are no shortcuts to a healthy lifestyle. So if you would like support with your weight loss journey, please do get in touch and we can help to support you with the tools you need for sustainable weight loss!

26/05/2025

Type 2 diabetes is a chronic condition that affects the way your body metabolises sugar (glucose). It can lead to serious health issues if not managed properly.

Diet and lifestyle significantly influence the development and management of type 2 diabetes through several mechanisms:

Poor Dietary Choices
Consuming excessive amounts of sugar and refined carbohydrates (like white bread and pastries) can lead to spikes in blood sugar levels, which over time may contribute to insulin resistance.

Diets low in nutrients and high in processed foods can lead to weight gain and obesity, both major risk factors for type 2 diabetes.

Lack of fibre, healthy fats, and proteins can disrupt blood sugar levels and lead to unhealthy eating patterns.

Obesity- Excess body fat, particularly around the abdomen, is linked to insulin resistance. Fat cells release inflammatory substances that can interfere with insulin’s effectiveness, causing the body to require more insulin to manage blood sugar levels.

Sedentary Lifestyle- Lack of physical activity contributes to weight gain and can lead to insulin resistance. Regular exercise helps improve insulin sensitivity and aids in weight management, reducing the risk of developing type 2 diabetes.

Stress and Sleep-Chronic stress can lead to increased levels of cortisol, a hormone that can promote weight gain and insulin resistance. Additionally, poor sleep quality and duration can disrupt hormonal balance, impacting appetite and glucose metabolism.

Genetics- While lifestyle factors are significant, genetics also play a role. However, lifestyle modifications can mitigate genetic predispositions to type 2 diabetes.

Age and Ethnicity-The risk of developing type 2 diabetes increases with age, and certain ethnic groups (like African American, Hispanic, and Native American populations) are at higher risk. Lifestyle changes can help manage this risk.

Overall, adopting a balanced diet, engaging in regular physical activity, managing stress, and ensuring adequate sleep are crucial steps in preventing or managing type 2 diabetes.

24/05/2025

Allergic rhinitis can be triggered by pollen, dust, mould or pet dander.

Did you know that your gut health plays a role in mitigating risk and reducing symptoms?

This 2024 study evaluates the effects of a mix of specific probiotics (L. acidophilus PBS066, L. rhamnosus LRH020, B. breve BB077, and B. longum subsp. longum BLG240) on symptoms and f***l microbiota modulation in subjects with AR.

Conclusions: This probiotic formulation improves symptoms and quality of life in subjects with AR, promoting a shift towards anti-inflammatory and anti-allergic bacterial species in the intestinal microbiota.

If you struggle with hay fever take a look at our comprehensive blog to learn more on the relevance of gut health and how to mitigate other risk factors. https://www.nourishinginsights.com/blog/hayfever-how-to-avoid-it

16/05/2025

Wow! What a fabulous day today has been!

Feeling so grateful for all of the wonderful ladies who came to the first of our mini retreats in Aberdeenshire. It was so lovely to reconnect with old friends and make new ones.

We meant to take photos but were so busy we forgot to! But everything from the location to the idyllic weather, fabulous company and gorgeous food meant the day couldn’t have been more perfect.

Well done to my brilliant colleague Alison for all your hard work getting this off the ground. Your rose jam stuffed dates are going to be the stuff of legends!

Enjoying a blissful dinner Al fresco now!

Have a great weekend everyone and enjoy the sunshine ☀️❤️

.wellness

14/05/2025

Final reminder for this Friday 16th May

Mini retreats coming soon in Aberdeenshire 🧘‍♀️❤️

As you all know, Alison, who works with us, is also a yoga teacher, and for years we have been talking about the possibility of running events together. Well, recently Alison has taken on a beautiful premises at Inverkeithny near Huntly, which is just perfect for running classes together. It's in a beautiful setting in the woods and surrounded by wildlife.

The plan is to run monthly mini retreats for women with a different topic each time. I will give an hour's talk and Ali will give an hour's yoga class. Lunch will be provided (all GFDF and veggie for convenience) and there is car parking available.

The first class will be on 'The power of Rest.' True rest is something which can be elusive in the modern world, and we will be discussing what it is and why it is so critical for our health. We will be giving ourselves a stress audit and learning what it means to be living in survival mode. We will be exploring where stress can sneak in, and it's not just psychological stressors, but also physical ones! We will also consider the impact stress has on our hormones, thyroid, gut, immunity and even weight! We will also think about energy leaks and how to conserve and manage energy. Did you know your thoughts could be an energy leak?

And finally, we will be looking at some practical solutions and sending you home with a handout full of tips.

As always, Alison will take you through a very focused class for deep relaxation, which will include yoga stretches, meditation and breathing.

The first session will be...

Friday May 16th at The Gatelodge. Inverkeithny, Huntly.

Arrive 10.30 for a 10.45 start.

Lunch at 12

Finish at 2.30

The first session will be at an introductory rate of £80, which includes classes, lunch, lovely teas, and a handout. Parking is free.

Spaces are limited so if you would like to join us you can book here https://bookwithalignwellness.as.me/schedule/e8d00c9a/?appointmentTypeIds%5B%5D=77203583

Look forward to seeing some old faces and new ones at our first session. It will be so lovely to catch up with some of you. ❤️

Check out our short video below for more …
https://youtu.be/bCbgPHtthtY?si=PL0eiOkcU6Y5WEkd

Nourishing Insights

09/10/2025

27/09/2025

19/08/2025

19/07/2025

25/06/2025

22/06/2025

02/06/2025

29/05/2025

26/05/2025

24/05/2025

16/05/2025

14/05/2025

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