by Sally | Jun 12, 2014 | foods, Recipes
egg, gluten, dairy and nut free
This colourful tasty dip is ideal for parties or make a smaller version for your own vibrant light lunch! The recipe is from Alice Sherwood’s ‘Allergy-free Cookbook’ which has a wealth of ideas for gluten, dairy, egg and nut free meals, snacks and desserts.
For a party sized dish you will need:
3 avocadoes
juice of 1 lemon or lime
450g can refried beans (or use a mixed bean salad and crush the mixture up)
500ml dairy-free soured cream or plain soya yoghurt
1/4 tsp chilli powder
2 green peppers, chopped
340g drained, pitted and halved black olives
8 tomatoes, chopped
1/2 red onion, chopped
750g dairy-free cheese, coarsely grated
chopped coriander and spring onions to garnish
Peel and mash the avocadoes with the lemon or lime juice. In a glass bowl, layer the ingredients starting with the beans as the base, then the avocadoes, soured cream or yoghurt, green peppers, olives, tomatoes and red onion. Top it all with cheese, coriander and spring onions.
by Sally | May 13, 2014 | Blog
Are you looking for natural solutions for your IBS symptoms?
Fed up of pain, bloating, fatigue and upset bowel 
movements interfering with your life?
Join us on Tuesday 17th June for an evening of helpful practical information on natural solutions for IBS.
I’ll be there talking about how foods and nutrients can support your bowels and give you smooth, comfortable digestion, and I’m joined by…
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Tiziana Bertinotti from York Traditional Acupuncture who will be sharing her wealth of knowledge and skills about how acupuncture provides fantastic relief for IBS sufferers
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Jo Morrell, a registered nurse, Hypnotherapist and EFT practitioner who will be sharing fantastic techniques for managing stress and anxiety and relieving IBS symptoms
The event is taking place at Millers Yard, Gillygate, York – to book your place see our Eventbrite page. There will be light refreshments and plenty of time to ask questions and find out what you really need to know about managing IBS. We look forward to seeing you there!
If you have any questions about the event or about how natural solutions can help with IBS call me on 07910 705272 or email me at sallyduffin@nutritioninyork.co.uk
by Sally | Apr 22, 2014 | Blog
Soft, smooth glowing skin comes from within; what you choose to eat and supplement with has a direct impact upon your skin health. Using the latest expensive skin cream will only get you so far- if you love McDonalds and Cola too much your skin will suffer no matter what you slather on it!
If your skin is suffering try these simple tips and techniques for soothing and restoring your glow…
- Lets start with the basics – drink plenty of water! Think of how an old uneaten orange looks all wrinkled and shrivelled – thats what happens to your skin cells when they dehydrate. Tea, coffee, soft drinks and alcohol all serve to dehydrate your skin and any sugar content has a double whammy effect as sugar damages the protein matrix forming your skin’s structure.
- Oils; even if oily skin and acne is your problem you still need plenty of healthy oils. The essential fats found in fish, krill, flaxseed, pumpkin seed and nut oils help maintain your skins natural oil levels and reduce inflammation. Diets low in oils mean the skin has to work harder to maintain its oil balance and can over produce, causing excess oiliness. Eczema or psoriasis? Try massaging your skin with coconut oil. Naturally solid at room temperature, coconut oil melts on contact with the skin and is rich in a wide variety of fatty acids that support skin hydration and healing.
- Blueberries, strawberries, kiwi fruit, peppers, watercress, parsley….all delightfully tasty and packed with vitamin C to help with skin healing and collagen formation. Collagen plumps out your skin; vitamin C aids its formation and protects it from damage. This is why so many anti-ageing creams contain vitamin C! To really make a difference to your skin you need to be getting plenty of it from your foods – no skin cream can make up for a poor diet.
- Zinc. The super mineral for acne and skin healing. Teenage hormone fluctuations increase the need for zinc whilst skin infections benefit from both the healing powers and immune supporting benefits of this mineral found in nuts, pumpkin seeds, chicken and shellfish.
- Aloe Vera – a wonderful skin nourishing and anti-inflammatory herb that can be taken internally and used as a gel on your skin to relieve itching, redness and sunburn. Aloe vera soothes sore inflammed skin, supports vitamin C and vitamin E absorption and acts as a natural anti-histamine – perfect for urticaria and rashes!
- Opt for high quality natural skincare products; be mindful to read labels and examine ingredients when it comes to skincare products as ‘natural’ and ‘organic’ can mean as little as only 3% of the ingredients are naturally derived! Chemicals in skin creams and lotions add to your body’s toxic load and need to be metabolised and detoxified. Even though many harmful ingredients are only present in tiny amounts they have an accumulative effect in your body, leading to problems long term. Personally I love and trust the Green People, Weleda (who do excellent baby skincare products) and A’kin ranges to care for my skin. Along with the right foods and a good night’s sleep of course!
What are your top tips for healthy skin? Feel free to share here or over on the Facebook page!
by Sally | Feb 10, 2014 | Blog, foods
It’s all to easy to get stuck in a rut with breakfasts and it deserves a little love and attention being the most important meal of the day. Whilst you sleep your body carries out myriad detoxification and organising processes; your liver works steadily to filter toxins and assimilate nutrients and your brain is sorting through all the information you’ve gathered during the day, so by morning you are very much in need of an energy boost!
Liven up your breakfast options with these tasty ideas, all of which have gluten, egg and dairy free options:
Fresh Vegetable Juices
A concentrated way to get easy to digest nutrients, juices are ideal for breakfast. Try apple, spinach and parsley; carrot orange and ginger or beetroot, apple and mint for a zingy start to your day!
Smoothie
Great for when you’re short of time or can’t face food. Blend fruit, dairy or non-dairy milk and ground seeds for a filling fruity drink.
Buckwheat Blinis
Whisk together 2-3 tablespoons buckwheat flour with 1 egg (or egg replacer) and 3 tablespoons dairy or non-dairy milk to make a batter mixture (add more or less milk as needed). Heat 1/2 a teaspoon of coconut oil or butter in a skillet. Add spoonfuls of the mixture to form small blinis and cook until golden brown. Enjoy with yoghurt and fresh blueberries.
Debs Morning Millety Glow
This recipe for a gluten-free Ready Brek alternative is from a culinary-inspiring client; gently cook 2-3 tablespoons of millet flakes in water or non-dairy milk. Add dessicated coconut, a teaspoon of cacao powder and a drizzle of agave nectar to taste. Delicious!
Nutty Avocado
Spread oatcakes, rice cakes or gluten-free toast with a nut butter of your choice; almond, cashew, hazel, brazil nut or plain peanut butter. Top with sliced avocado and raspberries.
by Sally | Dec 5, 2013 | Blog
Winter is upon us and whilst snowflakes, mistletoe and bright frosty mornings are full of seasonal beauty, the next few months can play havoc with your moods, energy levels and immune system!
These top tips will help you through till Spring…
- Low moods & cravings: changes in light levels at this time of year mean your brain can struggle to maintain its uplifting mood hormones. Seasonal Affective Disorder is characterised by mood swings, depression, fatigue and cravings.
Your brain is craving sugary foods because insulin (released from your pancreas in response to sugar) helps both sugar utilisation and the delivery of an amino acid called tryptophan into your brain. Tryptophan is converted into serotonin – a crucial mood elevating hormone – and melatonin which regulates sleep. Aim to eat regular small meals and snacks containing good quality protein such as nuts, turkey, seeds or oily fish and complex carbohydrates (oats, oatcakes, wholemeal pasta, buckwheat) to give your brain both the building blocks of mood hormones and some slow releasing sugars to gently stimulate insulin release.
- Dry skin: central heating and freezing winds suck the life out of skin and hair in winter. Top up with plenty of essential fats from nuts, seeds, oily fish, flax seed oil and walnut oil to help your skin retain its natural moisture. Antioxidant rich kiwi fruits, pomegranates, cherries and berries provide vitamin C for skin healing and repair.
- Bloating: very common after a big christmas meal! Take a digestive enzyme supplement or use bitter herbs to stimulate and support your digestive system.
- Zero energy: dark cold days leave you feeling drained and exhausted. Whenever possible get out in the natural sunlight for a brisk walk as exercise oxygenates every cell and stimulates serotonin release which lifts your mood. Stay hydrated with warm water, fresh fruit juices and herb teas as dehydration causes fatigue.
- Colds & flu: not what you want during your Christmas holiday! Take a probiotic supplement and extra vitamin D to keep your immune cells working efficiently and at the first sign of a cold, use a specific immune booster such as echinacea drops, black elderberry extract, manuka honey or propolis.
by Sally | Nov 22, 2013 | foods, Recipes
The beautiful sprout must be the vegetable equivalent of Marmite – loved and hated in equal measure. These little round brassicas are packed with folic acid, vitamin B6 (good for low mood and ‘winter blues’) potassium, fibre and glucosinolates; plant compounds with cancer-fighting powers and can be enjoyed for the next few weeks of Sprout Season not just on Christmas Day!
Stuck for ideas of what to do with them? Here’s 5 to get you started…
1. Classic Sprout – lightly steamed and drizzled with olive or hazelnut oil and a few flaked almonds
2. Rich Red Sprout – gently fry chopped good quality bacon and red onion in coconut oil until the onions are soft and sticky. Add steamed sprouts, mix together and top with pine nuts
3. Fruity Sprout – add finely chopped raw sprouts to a salad mixture of lambs lettuce, yellow peppers, cherry tomatoes and pomegranate seeds. Dress with olive oil and balsamic vinegar.
4. Stir fry Sprout – sprouts are efectively mini cabbages and taste delicious in a stir fry. Add chopped or shredded sprouts to your wok with sliced peppers, beanshoots, carrot, mushrooms, chilli, ginger and cashew nuts
5. Hidden Sprout – sneak any leftover sprouts into a rich warming turkey stew!
And for even more tasty ideas, click here!
by Sally | Oct 29, 2013 | Blog
Do you spend your Christmas feeling exhausted, frazzled and so bloated your party clothes don’t fit? Does every New Year begin with bold declarations of healthy eating and getting in shape?
Are you determined to feel different this year?
Making small manageable changes now, a few weeks before Santa arrives allows time for new positive eating habits to form and can mean the difference between feeling like a worn out Christmas donkey and a shining Christmas star.
1. Eat 1 more vegetable serving each day. By Christmas, thats masses of extra portions of veg! Be inventive and try juicing – click here for great juice recipe ideas – , smoothies, vegetable soups, carrots for breakfast (see ‘Recipes’ page for details!)
2. Bloating stomachs and irritable bowels need attention. Bitter herbs like yarrow and centaury stimulate your stomach to produce digestive juices and break down food properly, or try a digestive enzyme formula. Constipated? Linseed tea is brilliant for soothing and hydrating a dry, sluggish bowel – see the ‘Recipes’ page
3. Wheat causes bloating, pain and low energy for many people but cutting it out can seem very daunting! Start by opting for a wheat-free breakfast each day; porridge gets you warm and glowing and can be made with oatmeal, whole oats, quinoa flakes, buckwheat flakes…
4. Give your body time to detox and rest! Being asleep by 11pm as often as possible gives your liver plenty of time to do its detoxing work and will shift those dark circles from under your eyes
5. Central heating and cold winter winds can leave you looking red and ruddy. As well as following point no.2, practise dry skin brushing every day before a bath or shower to stimulate your lymph system and give your skin that tingly-just-exercised-really-well glow . With a long handled bath brush, brush your feet, legs, tummy, back, arms and neck, always in the direction of your heart, for 2-3 mins.
And if the mere thought of Christmas is making you anxious, start supporting your nervous system now with a good quality multivitamin formula (containing at least a 50mg B-complex) and the wonderful grounding, energising herb Ashwagandha.
Smile, relax and enjoy the season!
by Sally | Oct 2, 2013 | Blog
Fats and oils have had a rough time over the last few decades. Butter was banished during the late 70’s and 80’s to be replaced by so called ‘healthy’ margarines which we now know are essentially plastic and not healthy at all.
So which are the best fats and oils for cooking with? 
Well, a lot of this depends on the temperature of the cooking. High temperatures alter the chemical bonds in oils and fats, changing their structure and the way they are absorbed and utilised by our bodies. Polyunsaturated fats like vegetable and seed oils (with the exception of olive oil which is richer in monounsaturated fats) are particularly prone to this damage and are best used for salad dressings or drizzling over cooked foods rather than cooking with. Personally I think oilve oil is best used this way too as you preserve the lovely taste of it though it is slightly more stable than polyunsaturated oils so can be used for very light, lower temperature frying.
For higher temperature stir frying and roasting, saturated fats like organic ghee and coconut oil are the best bet. Solid at room temperature, these fats retain their chemical structure when exposed to high temperatures and are metabolised well by our digestion. Ghee is clarified milk fat, with virtually no milk proteins or lactose remaining. You can make your own ghee at home from organic unsalted butter but if you are concerned about cholesterol or prefer a vegan cooking fat, opt for the coconut oil or coconut butter as both are completely cholesterol free.
by Sally | Oct 1, 2013 | Blog
When I talk to clients about their nutritional therapy treatment recommendations, I emphasise the importance of making changes gradually. Try and do everything at once and it becomes an overwhelming nightmare with rice milk and buckwheat all over the kitchen.
With this in mind, here are 6 simple, positive food and lifestyle changes you can make today:
- Go and buy a reusable BPA-free drinking bottle – it looks good, is environmentally friendly and gets you on the way to drinking more water!
- Drink the water in the bottle…
- Swap your Snickers for a Nak’d bar. The cocoa orange version tastes just like a chocolate orange. Trust me.
- Eat breakfast – properly. Get up 10mins earlier and make yourself oatmeal porridge with blueberries, it will set you up for whatever the day throws at you.
- Try something new for lunch; quinoa and bean salad or a thick tasty soup
- Put your coffee machine back in the kitchen cupboard and bring out the juicer or smoothie maker instead
- And one extra tip because I kind of cheated with no.2 – relax. Sit still for 10mins after eating your evening meal and relax, your stomach will thank you for it.
by Sally | Sep 30, 2013 | Blog
Getting plenty of the ‘sunshine vitamin’ has never been so important! In fact, a recent study highlighted the fact that 1 in 3 people globally is vitamin D deficient – and Europeans are more at risk than North Americans! We manufacture Vitamin D in our skin from the suns rays yet most of us now spend our days indoors and slather on the suncream when out in the sun so we never really get chance to make it.
The surge of research in recent years has shown how Vitamin D plays crucial roles in
– bone health; osteoporosis, rickets
– heart health; high blood pressure, heart attacks, stroke
– immunity 7 auto-immune conditions; colds, flu, chronic infections, Multiple Sclerosis
– mood balance & brain function; depression, Seasonal Affective Disorder, Alzheimer’s Disease
– regulating inflammation; arthritis, cardiovascular disease,
– fertility and pregnancy
The old UK RDA levels of 400iu per day are currently being reviewed and new, much higher levels considered. As Dr Janyne Althaus discusses, this is particularly important for pregnant Mums as the baby’s demand for vit D increases greatly in the later months of pregnancy when bone formation is taking place yet Mum is at risk of deficiency if her own Vitamin D stores are too low.
Now that we have passed the Autumn Equinox and the days are getting gradually shorter, the suns rays are no longer strong enough to give us the UVB rays needed for the manufacture of vitamin D in our skin. Supplementing with it throughout winter is therefore a sensible and safe option – if you don’t like swallowing capsules or pills, try one of the new vitamin D sprays that are available and take at least 1000iu per day.
