Finding digestive comfort this Christmas

It is the season of extravagance – mulled wine, parties and feasts! This time of year is a lovely time to socialise and share happy memories with family and friends over fine food and drink. However, for most of us, this does come at a cost. The feeling of fullness, bloating, gas and nausea. How can we negate these unwanted symptoms during this time?

• Keep to the same eating times. The body really likes eating at regular times. Even if we are eating a mix of rich foods, our gut will appreciate having these foods when it is ready to digest it.

• Avoid late eating. Leaving at least a 3 hour gap between dinner or your last food intake and going to bed/sleep. Otherwise your meal just sits there and can cause unpleasant symptoms during the night.

• Using bitter foods. Foods like watercress, dill, kale or rocket can help aid your digestive ‘fire’. Including these foods alongside the richer pies and meats at eating times can make a difference.

• Avoid snacking. Giving your digestive system a break can prevent many unwanted digestive symptoms. Sticking to 3 meals per day rather than grazing throughout the day. (Perhaps hide the chocolate tins away!).

• Limit alcohol. Okay, maybe this one is a bit tricky but setting some rules for yourself can help. Perhaps choosing some alcohol free days. Or limiting yourself at a party. Remembering to alternate alcohol and water at parties.

• Get moving. It doesn’t need to be anything intense. Going for a moderate 30-40 minute walk 2-3x per week has been shown to have cardiovascular benefits

• Consider consuming fruits that can aid digestion such as pineapples and papaya.

• Consider a probiotic, which can help to support digestive health

 Written by Rosie Rayner, ND.

Seasonal Warming Soup

Rosie did a wonderful cookalong on Instagram with Emma’s Nutrition this month. So good, we had to share her soup recipe.

We believe that eating seasonally and locally is fundamental to our wellbeing. Autumn is abundant in vegetables and a perfect time to batch cook. Warming foods are perfect as the winter draws nearer. It keeps us warm and nourished. High in beta-carotenoids and fibre to keep strong throughout the winter.

Butternut Squash and Carrot Soup (serves 4):

• 1 whole butternut squash (or 1 bag of frozen), peeled & chopped

• 3-4 carrots, chopped. (Can also use frozen)

• 1 large red onion, chopped

• 3-4 cloves garlic, chopped

• 1/4 cup of red split lentils

• Hot water with veggie stock, we used Bouillon Gluten free stock powder

• 1/2 can coconut milk (we used Biona) (You can use whole milk, cream or yogurt if you prefer)

• 1 tsp Aquasol Ginger Tea powder

• 1 tsp Aquasol Turmeric Tea powder

Method:

• chop onion and fry in a medium-large saucepan, in a little extra virgin olive oil for 5 minutes

• chop butternut squash into 1.5 inch pieces, add to onions

• chop carrots into 1cm pieces, add to veg

• stir for a few minutes

• add hot stock, just enough to cover the veg

• add herbs, and garlic

• put a lid on the saucepan, and simmer for 10-15 minutes

• add the coconut milk and blend with a hand blender

• serve, topped with either dried sage OR a sprinkle of paprika/cayenne pepper

• serve with sourdough, oatcakes, scones - whatever you like

Rosie Rayner, ND

Men's Health this November

November marks Men’s Health Awareness.

In the world of nutrition and wellness, men often get left behind. The stats around men’s health is quite harrowing. According to the NHS, more than 100,000 men are dying prematurely in the UK. Men have a 4 year lower life expectancy than women, and this recently dropped to 79 years, the last time it declined was in the 1980s. Men are also more likely to die from cardiovascular disease and suicide, compared to women.

What can we do to support men? I think simple steps such as opening up and chatting is a good place to start. Toxic masculinity goes far and is an underlaying cause for why men don’t seek help, until sometimes it is too late.

If you are a man reading this and thinking - what can I do? The good news is that there is lots you CAN do.

• Take time to de-stress - prioritising movement, getting outdoors, rest and relaxation. Taking a walk at lunch or at break times.

• Get outside - getting outdoors in nature is crucial. Many studies show how profound this is to mental and physical health. The morning is the perfect time to get outdoors, in nature, this can help set the sleep/wake cycles too which is often a problem with indoor workers.

• Ditch the screens - phones and devices are addictive. There is no doubt about that. Most of us are having over 6 hours of screen time per day. This is an major cause for concern for children and adults alike. It can lead to a whole host of issues from depression and addiction to insomnia. Aim to limit screen time to 2 hours per day. You can set alerts on your phone which prompt you to come off. Set Sunday as a no-phone-day.

• Try going dry - alcohol is often used as a crutch for many, it is easy to slip into bad habits. In the end of the day, it is a poison. If going cold turkey is too tricky for you, aim to have 3-4 alcohol-free days in the week and make sure you limit the other days to 1-2 drinks. Aim to drink more water too.

• Reduce/Remove ultra processed foods - once you’re in the habit of this one, it actually is quite easy. The UK is one of the worst countries for eating processed foods. Cooking from scratch is one of the best changes you can make for your health, and it isn’t too difficult either. Often it can be cheaper and more rewarding too.

• Zinc & Selenium - these two minerals are crucial antioxidants for men’s health. They’re needed to keep the prostate healthy.

• Join a community - men can often get in to a spiral of work-sleep-work-sleep, without having real connection or relationships. It often doesn’t come as easy as it does for women. Find a hobby you like and join a local community where you can make friends while doing something you enjoy. If you look at societies around the world who have long life expectancies, one of the things they have is a strong sense of community. We are social-beings who need real connection to thrive.

• Nettles - nettles are a great herb to include in your diet. They are very nourishing and can help support your urinary health. A simple nettle tea can be included daily, or using nettles in your food (especially in the Spring) or a nettle supplement if you prefer.

Written by Rosie Rayner, ND.

Summer Essentials

Summer is the best time of year for most of us. The sun is shining (hopefully), we have time off to enjoy family, friends and the outdoors. But it can come with some seasonal hazards.

Food - with BBQs, parties, holidays and weddings, summer can be a tricky time for the digestive system and the liver. My advice is:

• Always stick to your normal eating times, as much as possible. I have been known to pack a small lunch to weddings, I sneak it in after the ceremony and before the wedding breakfast, which more often than not is hours after a normal lunch time. Your body likes regularity.

• Starting the day with half a lemon squeezed or a splash of raw apple cider vinegar in water. This helps kick-start digestion.

• Drinking water in between alcoholic drinks at events. Also having alcohol-free days on holidays. A heavy head + heatstroke isn’t a good mix.

• Opt for fresh and local fruit and vegetables. If abroad, cooked veg or fruit you can peel is safest to avoid food spoilage. Always opting for bottled water abroad too.

• A probiotic this time of year can be a useful adjuvant to good diet. Especially when travelling. Lactobacillus acidophilus, Bifidobacterium longum and lactobacillus plantarum are especially helpful.

The Sun - it holds glorious power, but too much can be dangerous. I recently wrote a whole article about the benefits of the sun for a practitioner magazine. There are many benefits from immunity to skin health. Of course, vitamin D creation occurs when our skin receives UV, so sun exposure is essential. Here are my top tips:

• Know your skin type. There are 6 types, from very pale to very dark skin. It is important to know which type you are, because this determines how long it is safe for your skin to be exposed in strong summer UV light. For type 1 (the most pale), skin can burn in as little at 10 minutes. So this type needs to be exceptionally careful. But is is important for them to make vitamin D, so this should be for around 15 minutes between 9-10am in mid-summer. For type VIs, which is the most dark, it is almost impossible for them to burn. Exposure to the sun needs to be longer (30-60 minutes) to gain enough vitamin D.

• Choose a natural suncream - suncream is useful when we are out for the day and cannot get away from the strong summer rays. Opting for a mineral-based cream is best. These contain zinc, which has been shown to not negatively affect coral and marine life, but also it sits on the skin, and doesn’t get absorbed. Other chemical suncreams can have all sorts of chemical ingredients in and some of them have not been tested for safety.

• Keep hydrated - hydration through mineral or electrolyte water, coconut water and a high consumption of watery and local fruits is a great way to stay hydrated and avoid sunstroke.

• Wear a hat - pretty much all societies who live near the equator where something on their heads to shield the direct sun from their scalps. It is a great way to avoid heatstroke and sunburn.

Beasties - insects do also come out to party in the summer! Some of us are more prone than others.

• Investing in a natural bug repellent is a great way to keep the bugs away, without using harsh chemicals on and in your body. There are a few natural brands out there now with key ingredients such as neem, citronella and cinnamon oil.

• If walking out in long grass, or woods, tuck your trousers in to your socks. Spray your clothes and check for ticks on the lower half of your body. For children, they are more likely to get them on their torso, heads and around ears. Ticks are rife nowadays, all over Europe, including the UK. Apr-Oct is a high risk time. If you do get a tick, watch out for the signs of Lyme over the next 6 weeks (fever, bull’s eye rash). For more info see: https://lymediseaseuk.com/

• Consuming garlic, or even a garlic supplement could possibly help to deter bites. It is also a good botanical to help support digestion.

by Rosie Rayner, Naturopath

Stress: how baby steps can be profound

April marked Stress Awareness Month – now we are in May, have you made any changes to help combat your stress levels?

Stress is a word thrown around a lot. Our body does need stress hormones to function and it can handle stress quite well. But what it can’t handle well, is the long-term constant bombardment of stressors which seem to be all encompassing nowadays. From working too hard and too long. Being surrounding by stimuli such as bright lights and sounds (TV/phones). Not having any downtime. This overstimulation can lead to chronic or continual excess cortisol, which may display as a racing mind, trouble sleeping, IBS-like symptoms and a lack of appetite. When this continues for too long, over months or even years, cortisol can eventually dip and this brings on a slew of different symptoms: constant fatigue, overeating, weight gain, headaches, to name a few.

So what can one do? There are many things. From little tweaks to your daily routines, to major changes. Sometimes something as simple as eating a protein and fat-rich breakfast can help combat stress, going out for a 15 minute walk at lunch time, allotting a time daily or weekly to spend one-to-one quality time with a loved one, turning the TV/phone off at 8pm and reading or playing a board game instead. Also, avoiding any negative news or influencers. I am a big believer that less is more, and there isn’t a better time to make changes than right now.

Sometimes though, bigger changes are needed to make a real impact on your health. A change of career, or even leaving a negative relationship may be what is essential to release yourself from constant negative stress.

Nutrition wise, looking at foods high in B vitamins and Magnesium is essential for a robust nervous system. Such as: pumpkin, almonds, spinach (cooked), peanut butter, chia seeds, meat, mushrooms, tuna and eggs. Having adequate amounts of protein and including good fats such as avocado, butter, olive oil, wild salmon, mackerel, sardines, nuts and seeds.

Aquasol do some fabulous teas which can help support the effects of ongoing stress. Both Red and White ginseng are especially good if you are in that long-term stress space. Ashwagandha can be helpful in the earlier ‘wired’ stage.  www.aquasol.co.uk

The takeaway message is that it doesn’t necessarily take huge shifts in your daily routine to help alleviate excess stress. Some changes can really have profound effects.

Written by Rosie Rayner, ND

Why we all need Nettles in our lives

Why we all need Nettles in our lives

Urtica dioica, also known as the common nettle grows in abundance all over the UK. Most commonly it is seen at hedgerows, riverbanks and alongside paths and even pavements. It’s a perennial that is often seen as a nuisance to some gardeners and farmers as they can encroach on to other plant areas. They can grow to 8 feet tall, but are generally 3-5 foot on average. Nettles like mineral-rich soil and will start to sprout in March.

The genus name, Urtica relates to the Latin term, to burn and when one comes into contact with the hairs that cover this plant, the sensation of burning, thanks to the formic acid that has just been injected, is all too familiar. This is why nettle is one of the most well-known plants, even to children. The family of the herb, Urticaceae, contains over 2500 different plants, many of which contain stinging hairs. When cutting nettles for food or medicinal use, you will likely want thick leather gloves, ideally up to the elbows.

For food use, the tops of the nettles are best used, and cut before the end of the summer otherwise they go a bit dry and chewy. New leaves (at the top of the plant) are the best (Apr-June). For the root, the best time to collect them is in the autumn when the plant dies back and all the life and vitality is stored away underground.

Nutritionally, nettle has an impressive array of constituents. For a plant, it’s very high in protein, and has good levels of calcium, magnesium and iron. This makes it a great herb to use in cooking, especially for those who are convalescing, postpartum or who struggle with anaemia or mineral loss. It can be used to make soups and spreads. An easy way to create a nettle soup, is to use a leek and potato recipe and swap the leeks for nettle (tops).

We use Nettle Leaf in our Nettle Plus and we also have Aquasol Nettle Root tea powder which can be used to make a lovely tea, or can be added to smoothie or other recipes to increase plant points.

By Rosie Rayner, ND, mBANT, mANP

Christmas Brassica's

For our last webinar of the year, Edward Joy delivered a presentation on Brassica’s and of course, what brassica could be be suitably placed under the spotlight than the humble sprout!

Whilst talking through the historical use of Brassica’s, both in the kitchen and apothacary, Edward prepared a seasonal treat; Sprout Sauerkraut. Perhaps an unlikely addition to the Christmas table, but this cruciferous vegetable gets so much attention put onto it, but is largely eaten for one meal of the year.

All brassicas are extraordinary, with an impressive nutrient profile, but to give sprouts a wider birth and in the hope they can be enjoyed more thoroughly throughout the year, here is our Fermented Sprout recipe. We hope you enjoy!

You can easily adapt this recipe to your own tastes or alter the quantities according to whatever size jar you have available. Just ensure tablespoons or 40g salt per 500g sprouts.

• 750g Brussel Sprouts

• 3 Tablespoons Sea Salt

• 2 Green Chillies’

• Half a Bulb of Garlic (at least 6 cloves) crushed and chopped

• 20g Fresh Ginger

• 1 teaspoon dry ginger

• 1.5 litres Mineral Water.

Chop the sprouts into halves, removing any loose leaves. Once prepared, wash with cold water.

Chop up 2 green chillies, keeping some of the seeds and mix together with the sprouts.

Combine the salt, garlic, fresh ginger and dry ginger in a separate bowl.

Add the sprouts and chillies to a large (2 Litre) Kilner Jar in layers, sprinkling the salt mix onto each layer.

When just over 3 quarters full, add the water, pouring enough to cover the sprouts. We used a small glass jar inside the kilner to press the sprouts down below the water line, which works well.

Leave the jar, tightly sealed, in a dark place with a regular ambient temperature.

The sprouts must be left to fully ferment for a 6 week to 2 month period. You may like to open the jar every couple of weeks to release and excess gas.

Enjoy!

Finding Harmony during the Festive Fun

We are certainly underway with the festivities as we approach this year’s winter solstice and Christmas.

December can bring a myriad of feelings and emotions, but most can agree that it tends to be an exhausting time, whether it is a happy or difficult period.

Here are some top tips to help ease you through this year’s festivities:

• Priortise sleep – when you have a night without an event, get to bed 30-60 minutes before you usually do, ideally before 10pm (the next episode CAN wait!). Also try having cat naps in the mid afternoon for up to 30 minutes, this can be beneficial for energy. In fact, NASA researched the optimal length for naps that boosted energy levels without messing with night-time sleep - it was 26 minutes.

• Eat around the same time every day – the body loves routine, it gets used to when you eat. Try and stick to 3 meals per day, with a 4 hour gap. Ideally with a 13 hour fast overnight when you’re sleeping. This allows the gut to rest and can reduce the chances of bloating.

• Eat enough protein and avoid snacking – eating protein at breakfast maintains energy throughout the whole day. If you’re having a croissant and jam for breakfast as ‘tis the season, add in some organic eggs, ham or kefir. It is the season of snacking, food is everywhere. If you’re going to dip your hand in to the assorted chocolate tub, have one or two after your meal, not as a ‘snack’, this can help avoid blood sugar crashes. Ideally opt for darker chocolate varieties if you can.

• Bitter foods – the liver takes on a lot this season, with having to deal with extra fats and alcohol. The liver loves bitter things, it helps it to do what it does. Having a handful of rocket or watercress before or during a meal is ideal. A teaspoon of apple cider vinegar in some water before or after a meal can help too. As can dandelion root, like Aquasol Dandelion Coffee. Mint can be great to help negative digestive uspet as well.  

• Have alcohol-free days – if you enjoy a drink, designate alcohol-free days. Remember to stay hydrated with water in between when you are drinking and opt for antioxidant-rich drinks like Pinot Noir.  

• Say “no” – you don’t have to overcommit. If you don’t want to do something, know your boundaries and politely decline. This is an important part of self-care and it is something I see women, and especially mums, struggle with at this time of year. Sometimes staying in with a hot cup of chai tea while watching The Holiday or It’s a Wonderful Life is just what we need.

I see Christmas as a time to slow down, be more present and to enjoy being around the ones we love. Giving to those who may not be so fortunate and most of all to be grateful, which I think is something we could all practice more.

From all of us at Bionutri, we hope you have a wonderful end to 2023 and we look forward to what 2024 brings.

Written by Rosie Rayner, ND

Welcoming Autumn

We have just passed Autumn Equinox and I think we are all feeling the nights starting to draw in and a slight nip in the air. Cue the roll necks, big knits and gillets.

I think most people enjoy Autumn with the cosy nights, crunchy leaves and the (hopefully) exciting lead up to Christmas. Importantly, as a nutritional therapist, I think this season is the most crucial for health. The change of temperatures and the social changes that occur does increase the risk of seasonal sickness, colds and infection.

Autumn is the time to truly nourish the body, and what’s best is that nature knows this - she provides us with all the nutritious wholefoods we need at this time of year.

Anyone who has an allotment or works on a farm will know that September is abundant with food. It is the busiest time of year, and many cultures celebrate this harvest season.

Foods which are naturally high in antioxidants, polyphenols and carotenoids are abundant, such as cruciferous vegetables (broccoli, kale, cauliflower, cabbage), blueberries, blackberries, carrots, leeks, rocket. Traditionally it would be a time to ferment vegetables to have throughout the winter when there is a lack of food.

Traditional Chinese and Indian medicine would look to move away from raw foods, which would be eaten during the summer months, and move toward warming cooked foods. Consuming foods which have been cooked allow the food to become almost ‘predigested’, which makes it easier for the digestive system to break down and therefore conserves much needed energy during the colder months of the year.

Micronutrients to focus on going into winter is vitamin C, vitamin D and zinc. Elderberry can be very supportive too. If you are lucky to have an elder tree nearby, you can take the berries and cook them up into a tonic over the winter. Make sure you do not eat them raw.

Some of my favourite go-to meals in the Autumn are slow-cooked hot pots, stir fries using a variety of vegetables, soups and the hearty Sunday Roast. See an Autumn recipe below.

Tomato Jungle Curry (Vegan)

Ingredients:

• 400-500g passata

• 1 large red onion, chopped

• 2-4 garlic cloves, crushed

• 1/2 fennel bulb

• 1 large sweet potato or 2-3 white potatoes

• 1 whole cauliflower head

• 3 medium/large carrots

• 750ml -1L veg stock

• Spices: 1-2 tsps paprika, 1 tbsp mild/medium curry powder, 1 tsp cumin seeds, 1 tsp turmeric, 1/2 tsp coriander seeds, 1 tsp basil, 1/2 tsp chilli flakes, black pepper & sea salt (1/4 tsp)

  -In a large cast iron, oven proof pot. Fry the onions, then add passata, garlic and stock.

  -Blend all the sauce ingredients together in a blender

  -Add the spices

  -Chop the veggies to a bite-size and add to sauce

  -Cook until reduced and the veg are cooked. The sauce should be creamy.

  -Serve with millet, quinoa or rice

  -You can add a dollop of hummus or plain coconut yogurt if desired

Rosie Rayner, ND, mBANT, mANP

Summer Solstice

Summer Solstice marks the longest day of the year or the longest amount of daylight in 24 hours. Which on average for the UK is 16 hours and 38 minutes. This usually falls on the 21st June. It also marks the astronomical start to summer.

Traditionally this day is celebrated all over the world from the Pagan tradition at Stonehenge here in the UK, to the night of San Juan in Barcelona and to the Inca ritual in Bolivia. To name a few!

Across the globe rituals, fires, meditation and ceremonies take place. It is a time to gather our thoughts and reflect, celebrate the coming fruits of the summer’s harvest and for people’s bodies and souls to be connected to each other and Earth.

I like to use this day as a time to remind myself of just how small we really are on this little planet, in the infinite size of space. I think about how I can make steps to live more peacefully within nature.

What do you do to celebrate Summer Solstice?

By Rosie Rayner, ND

Men's Health Week 2023

It is Men’s Health Week here in the UK but what are the biggest health challenges facing men?

Cardiovascular Disease, depression and diabetes are up there for some of the main health issues that can affect men. There is a large amount of evidence to show that we can take steps towards reducing the chances of developing many chronic diseases through changes in diet and lifestyle.

Let’s talk about some:

1.       Cease smoking – I think we all know that smoking isn’t good for our health. Cigarettes contain over 7000 chemicals many which are toxic.

Nowadays though, vaping seems to be on the increase, and with little evidence to really know the effects it has, it is hard to know just how much safer it is than cigarettes. John Hopkins states that vaping is likely safer than smoking cigarettes, but it isn’t deemed safe. According to the CDC, there have been lung injuries and deaths related to vaping alone. Research from John Hopkins reveals that there are 1000s of chemicals in vaping liquid, many unknown. So it is likely best to avoid any kind of smoking at all.

2.       Increase fruit and vegetable intake – nature’s edible plants are fully of fibre, antioxidants, vitamins and minerals which are essential nutrients our bodies need to stay optimally healthy. Consuming 5-10 fruits and (especially) vegetables can help to prevent chronic disease. NICE even recommend consuming them to reduce the chances of cardiovascular disease.

Newer research is focusing on plant foods and their positive effects on our gut and specifically our microbiome. This is where are lot of our immune system is housed. Feeding the good bacteria has many far-reaching health benefits beyond the gut. Tim Spector, a scientist who has special interest in the microbiome, advises to eat 30 different plant foods every week to help keep our microbiome happy.

3.       Get moving – even the word exercise can send shivers down some people’s spines. I like to call it movement instead. Movement should be enjoyable, not something one ‘has’ to do ‘just’ for staying fit.

There are many ways to keep active – walking, I am a big fan. It is easy on the joints, doable for almost everyone and has real benefits for your cardiovascular system. Cycling, climbing, yoga, dancing, Pilates, swimming, skating, the world is your oyster, but do find something you ENJOY. It’ll then be a double whammy by lifting your mood whilst getting the benefits that come from exercise.

4.       Supplement – consider supplementing with fish oil, vitamin D and zinc. There are many supplements out there and it can get confusing, let alone expensive. My number one advice is to get 1:1 guidance, ideally from a registered nutritional health practitioner that knows what you need. Everyone is different. Generally though, fish oil and vitamin D is something to consider for most people. There is plenty of research on how both these nutrients can help to support the whole body and even prevent various chronic diseases. With most people living and often working indoors, we don’t get enough sunshine. In the UK you can only make vitamin D via your skin through Apr-Sept, so winter is a crucial time to consider taking vitamin D. And unless you eat oily fish 2-3 per week, it’s likely your omega 3 (EPA & DHA) levels aren’t adequate either.

Zinc can be very helpful for men, especially as they age, it is supportive to the immune system. Zinc has become diminished in our food due to modern farming methods. It needs to be in the soil and/or animal food for then us to get the mineral in to our bodies.

5.       Reduce Processed Foods – did you see Panoramas show last week on Ultra-Processed Foods (EPFs)? There were some shocking statistics including the fact that 50% of our calories come from UPFs and with this, there is an increased risk of cancer, obesity and diabetes.

The good news is there is an easy way to reduce your consumption of UPFs. Cooking and preparing meals from scratch, then you know what is going in your meals. This avoids the emulsifiers, thickeners, sweeteners and any other unwanted ingredient in your meals. Going back to basics and buying meat and bread from local butchers and bakeries can be a good move too (if you don’t have time to make your own). This is likely to be better nutritionally and it also supports your local economy, a great added bonus.

There are lots of other steps men can make to improve on their health eg. reducing alcohol consumption, drinking more water, sleeping 7-9 hours per night, reducing screen-use, enjoying new hobbies and being part of the community. Take whichever steps feel easiest to you, habits change over time and are best started small.

Written by Rosie Rayner, ND

IBS & Stress Awareness Month

April marks a few awareness campaigns but I am going to focus on Irritable Bowel Syndrome (IBS) and Stress Awareness.

These two conditions are linked. We know stress directly affects the digestive system through a complex connection via the nervous system. As practitioners we often refer to the Gut-brain-axis which describes the two-way communication via the central and enteric nervous system.

In simple terms, evolutionary wise, we would get a stressor eg. a lion chasing us and threatening our lives. This would trigger a potential life-saving response to either ‘fight’ or ‘flight’ via the release of adrenaline and cortisol. This would allow energy to go to our muscles to ensure a fast reaction and simultaneously energy would be removed from the digestive system (as we don’t need to digest if we are fighting a lion and digestion at any one time takes up 10% of total energy output). Once (hopefully) we evaded the lion, these stress hormones would dissipate and we would relax, restoring our digestion to full function. However, nowadays due to our chronically stressful modern lifestyles, many of us are living in this constant state of ‘fight’ or ‘flight’. Health practitioners would often refer to this as ‘sympathetic nervous system dominance’.

So how is this linked to IBS? IBS is a syndrome of the digestive tract with common symptoms being stomach cramps, bloating, diarrhoea and/or constipation. The NHS states that it is usually life-long and there is no cure. Due to the energy pull that stress takes up, long-term stress can make the digestive system sub-optimal. So if you have IBS, stress-management may be a crucial piece to the puzzle.

So what can we do? There is lots that can be done to manage both stress and IBS…

Support the nervous system

·       Meditation

·       Exercise

·       Getting into nature

·       Reducing screen/phone use

·       Sleeping 7-9 solid hours

·       Potentially changing jobs or relationships if that is the problem

·       Seek counselling

Increase nutrient-dense foods

·       Complex carbohydrates – brown rice, oats, rye, spelt, sweet potato, barley, quinoa

·       Protein – organic meats, eggs, sunflowers, sesame, tahini, edamame, organic tofu

·       Lots of colorful vegetables 5+ per day and fruit too

·       Oily fish – mackerel, sardines, herring, wild salmon

·       Avoiding highly processed foods and cooking from scratch

Supplements – to consider, always speak to a registered practitioner for individual advice

·       Magnesium

·       Fish oil

·       B vitamin complex

·       L-Theanine

·       Pro and pre-biotics

·       Digestive enzymes

Written by Rosie Rayner, ND

Embracing the new season: Spring

Spring time for many is a welcome arrival. Technically we are a week away from the official start of spring but already we see signs everywhere: daffodils, blossom and tree buds are beginning to pop.

For ourselves, spring is a time to start adventuring outside, to slowly come out of the winter hibernation and embrace the new start to the year. For me the spring really feels like a new beginning.

I have started to see cleavers (Galium aparine) sprouting from the undergrowth’s where I walk my dogs, soon it’ll be nettles (Urtica dioica). Nature always provides us with what we need in every season. I love that innate wisdom. Spring is a time to focus on our detoxification organs: liver, lymph and bowel. Supporting these organs is quite easy if you choose to eat what is naturally plentiful around us.

I have already mentioned nettle and cleavers, but there is artichoke, purple sprouting broccoli, cucumber, wild garlic, asparagus, radishes, watercress, spring greens and spring onions. You’ll notice these are mostly green vegetables with high water content which include a wide range of vitamins, minerals, phytochemicals, chlorophyll, antioxidants and fibre which can help support our bodies natural elimination routes. Moving away from the winter and more rich foods to the lighter more hydrating foods. I love this transition.

The sun, when it is out, is starting to feel warmer on our skin and the days are getting longer. This is a time to harness the energy given to us and embrace what we can, it is an abundant and exciting time.

Written by Rosie Rayner, ND

Pancakes for Shrove Tuesday and beyond!

How did pancake day come about? Shrove Tuesday, or pancake day, is the day before Ash Wednesday - which is the start of Lent, the 40 days before Easter, or more specifically 47 days before Easter Sunday.

It started in Anglo-Saxon times where Christians would take the opportunity to use up their left over eggs, fats and flours, ready for their fasting before Easter.

Traditional pancakes are very thin and quick to cook, with just flour, eggs and milk.

I think pancakes are a delicious quick, easy, inexpensive and nutritious meal to have, if you pack them with added goodness. However, dairy, wheat and eggs can be a tricky thing for some people to digest. So what are the alternatives?

You can make simple swaps when it comes to making pancakes…

• Dairy milk = any milk alternative eg. Oat, hemp, coconut, almond

• Wheat flour = spelt flour. Or if you need gluten-free (GF) you can use buckwheat flour or a premade GF mix like ‘Dove’s Farm GF Plain Flour’.

• Eggs = soaked ground flaxseed. 1 egg = 1 tbsp ground flax, soaked in 3 tbsp water. This takes 5 mins.

Often just finding a normal recipe online, whether a traditional thin pancake or an American style, is a great way to follow quantities and you can just swap the ingredients, as above.

Toppings and fillers are always a good idea to both increase protein (which is very important for stable energy and metabolic balance) and antioxidant load. Here are some examples:

Fillers – for putting into the pancake mix

• Blended spinach, grated courgette, grated carrot (especially with apple and cinnamon)

• Grated apple, grated pear, blueberries, blended banana

• cinnamon, turmeric, ginger (see www.aquasol.co.uk)

Toppings – for putting on top of cooked pancakes

• Organic yogurt, kefir, goats/sheeps cheese for savoury pancakes

• Almond, cashew, peanut butters

• Ground seeds, cacao nibs

• Berries, sliced apple, pear or banana

Have a little fun with trying out different recipes, especially if you have kids, it is a great way to get them involved and experimenting with new food. One of my kids favourite recipes are spinach ones which we call them ‘hulk’ pancakes. They can be made savoury or sweet.

Written by Rosie Rayner, ND.

Vitamin C - mundane or marvellous?

We have all heard about vitamin C and it doesn’t usually bring a huge amount of excitement. It’s all too easy to get caught up in the latest health trend or ‘superfood’ but sometimes it is important to remember that the basic things are sometimes the most profound.

Vitamin C or ascorbic acid, is in many natural foods. Every cell in our body needs it to function normally. It’s long been known that vitamin C is necessary for our health and it’s essential in preventing Scurvy. In fact, the reason that the British sometimes get referred to as ‘Limeys’ by Americans, is because our navy used to carry around citrus fruits (including limes) on ships to give to their sailors in order to prevent scurvy. We knew long ago that the high amount of vitamin C in the citrus fruits was important. Scurvy now is very rare, but remarkably the cases in the UK have doubled since 2010.

Not only is vitamin C needed for normal collagen formation for the normal functioning of blood vessels, bones, cartilage, gums, skin and teeth but it is involved in the immune system, protects the cells from oxidative stress, aids the reduction of tiredness/fatigue and helps with iron absorption. That’s a whole lot of uses.

So how can we get optimal amounts of vitamin C?

Consuming multiple foods that contain vitamin C throughout the whole day is best ie. drip-feeding. This is because we can’t make our own vitamin C. Amazingly, animals can make their own vitamin C from glucose! Sadly we lost this ability a long time ago, so we do need to consume it, every day, preferably multiple times per day.

Highest sources of vitamin C:

·       Kiwis and lemons

·       Broccoli, Brussel sprouts, cabbage, cauliflower

·       Strawberries, bell peppers, tomatoes

One often forgets about the valiant vitamin C, but I think it’s more marvellous than we give it credit for.

Written by Rosie Rayner, ND

REFERENCES:

https://www.hsph.harvard.edu/nutritionsource/vitamin-c/

How to navigate Veganuary

January marks a month where many choose to stay away from animal products. It is a movement that started almost 10 years ago in 2014 and has grown in popularity.

I think that most would agree that as a worldwide society, we consume too many animals. Looking to reduce this intake can be a step in a healthier direction for both yourself and the world.

If you are considering or already are trying out veganism – how are you getting on?

There are so many vegan products out there now that it can be quite overwhelming. My advice for veganism is similar to any other dietary advice – which is to cook from scratch.

Homemade cooking is always the healthier option as you know what is going into your meal. You’ll avoid any additives, chemicals, and other strange and highly processed ingredients which we know isn’t friendly to our gut microbes or the rest of our digestive system. Sadly, many of the ready-made vegan meals are very processed, which is no different to the animal-containing ready-meals.

My top tips for getting the most out of Veganuary:

• Cook from scratch – as above, you can avoid unhealthy additives and poor quality ingredients.

• Adequate protein – when going vegan, it is extra important to choose protein-dense foods, at each mealtime. Some good sources are: fermented soy (tempeh, miso), edamame, lentils, beans, pulses, peanuts, sesame, almonds, quinoa, green peas, artichokes, asparagus, mushrooms, Brussel sprouts.

• Variety – having different types of plants is great for our gut microbes as it aids a good diversity but it also ensures we get the range of proteins that our bodies need.

• Supplements – consider B12 and iron as they can be tricky to absorb in plant-form. It is best to get personalised advice from a fully qualified nutritional practitioner.

• Opt for warmer foods. At this time of year it is cold, at least here in the UK. Colder foods are harder for the digestive system to break down. So for winter time opting for soups, roasted veg over cold salads and smoothies is optimal. Using warming spices like garlic, cinnamon and cardamon is helpful too.

Written by Rosie Rayner, ND, DipCNM

Festivals, Food and Fasting (and a Christmas cake recipe!)

With the winter Solstice we observe the shortest day and longest night, but throughout human history the solstice has signified something far more powerful. The definition of solstice comes from Latin - Sol, sun and Stice, still - So the solstice is a period when the sun stands still? Not quite. What takes place is a period of a few days where sunrise and sunset are at approximately the same time, almost like time itself is standing still.

Observing the phenomenon, our ancestors revered the Winter Solstice as one of the most important festivals of the year. It was believed that during this time, the veil that sits between our world and the afterlife was at its thinnest, a solemn time where we walked amongst the spirit world. Singing and chanting would accompany the feasting, where it is believe the communion of voices singing in harmony would lift the veil further so we could mingle in the presence of angels, a ritual from this time of year that runs right through to the modern age carol service.

The feasting around this time of year has been taking place at least as far back as the stone age. Typically, livestock would be slaughtered for the solstice, and the last arable crops would be brought in. What could not be stored would form part of the feast. Whilst the feasting could be excessive, it is normal for us to consume more this time of year. The extra fat and protein, along with the engagement with others in celebration helps us to endure what would have been a particularly dangerous time of year.

The Christmas cake might not seem like the ultimate health food but its origins are all about helping us to survive through the rigors of the harsh winter months. Going back several hundred years, a recipe involving oats, stewed fruit, butter and eggs would be eaten throughout the dark days to line the stomach following the festivities. Far from simply “lining the stomach”, these ingredients provide soluble fibres, important nutrients and flavonoids, amino acids used in neurotransmission as well valuable short chain fatty acids from butter that act as a primary food source for the human microflora. The modern Christmas cake developed from these humble origins and is what we think of today as a the delicately iced treat that mixes so well with the cheeses and spirits left over from a Christmas party.

Far from a period of crash diets and fasting, the post holiday season was traditionally a time of living off the plentiful stores gathered from autumn and early winter. Constitutionally, particularly in a northern climate, we are not very well adapted to starve ourselves through the winter months. Early spring however, or the period known as Lent, is a much more suitable time for us to change our diet, eat less and prepare our metabolism for longer days and warmer weather.

So a bit of indulgence is not such a bad thing this time of year and perhaps a Christmas cake, depending on how we make can be a good thing for our health and those we share it with.

Merry Christmas from everyone at Bionutri and Aquasol.

Put 1kg mixed dried fruit, the zest and juice of 1 orange and 1 lemon, 150ml brandy or other alcohol, 250g softened butter and 200g dark brown sugar in a large pan set over a medium heat.

Bring to the boil, then lower the heat and simmer for 5 mins. Tip the fruit mixture into a large bowl and leave to cool for 30 mins.

Heat oven to 150C/130C fan/gas 2. Line a deep 20cm cake tin with a double layer of parchment, then wrap a double layer of newspaper around the outside – tie with string to secure.

Add 175g plain flour, 100g ground almonds, ½ tsp baking powder, 2 tsp mixed spice, 1 tsp ground cinnamon, Echinacea, ¼ tsp ground cloves, 100g flaked almonds, 4 large eggs and 1 tsp vanilla extract to the fruit mixture and stir well.

Tip into your prepared tin, level the top with a spatula and bake in the centre of the oven for 2 hrs.

Remove the cake from the oven, poke holes in it with a skewer and spoon over 2 tbsp of your chosen alcohol. Leave the cake to cool completely in the tin.

To store, peel off the baking parchment, then wrap well in cling film. Feed the cake with 1-2 tbsp alcohol every fortnight, until you ice it.

It’s a bit late to make a Christmas cake in time for the big day, but the following recipe can be used any time for good sustaining cake

1kg mixed dried fruit (use a mix of raisins, sultanas, currants, cherries, cranberries, prunes or figs)

• 1Kg mixed dried fruit

• zest and juice 1 orange

• zest and juice 1 lemon

• 150ml Brandy , Sherry, whisky or rum, plus extra for feeding

• 250g pack of butter , softened

• 200g Dark Muscovado sugar

• 175g Plain flour

• 100g Ground Almonds

• ½ tsp baking powder

• 2 tsp mixed spice

• 1 tsp ground cinnamon

• 2 ground cloves

• 100g flaked almonds

• 4 large eggs

• 2 tsp Aquasol Echinacea root

Are you feeling the Festive Overwhelm?

The lights, the music, the sparkling shops. The festive period has suddenly appeared, it seems to sneak up earlier on us every year!

For many it is a time to get excited and celebrate. But for others it can create a feeling of overwhelm or dread. With many parties, events and presents to organise and all in the midst of the financial crisis that burdens all of us this winter, it is no surprise that it isn’t jolly for all at this time.

Below are some tips on how to thrive through the festive period:

• Say no to some commitments. It is hard to do, but burning the candle at both ends just ends in you being burnt out.

• Stop and smell the roses. We are all guilty of rushing through the day, trying to get everything done. But if we try to stay present, and take the moment to stop and observe, this is really where the magic is.

• Craft your own presents. Making something from scratch, whether it is the gift of a handmade painting, or some homemade biscuits. Upcycling things you own or recycling some of your kids toys or buying second hand. There are little ways to help against financial pressures.

• Reduce stimulating foods. Chocolate, coffee and sugar. All the things that are usually in abundance this time of year can lead to imbalanced energy and emotions.

• Reduce alcohol consumption. Alcohol is a depressant. It can imbalance mood and sleep and make you feel worse throughout stressful periods.

• Consider vitamin D. The NHS advises that all those over 4 years old – “including pregnant and breastfeeding women, should consider taking a daily supplement containing 10 mcg/400iu of vitamin D during the autumn and winter”.

• Avoid snacking. Giving your digestive system time to rest can really help avoid the festive bloat. Try and stick to eating 3 meals per day.

I hope these tips can help you throughout the festive period.

Rosie Rayner, ND.

It is National Self-Care Week

It is National Self-Care week here in the UK. We are big fans of self-care here at Bionutri. One cannot pour from an empty cup – how can we help others if we aren’t looking after ourselves?

Self-care for many could sound like a selfish act. I think the average person has about 17 things on their daily to do list, and I would take a guess that self-care isn’t on that list, but I think it should be.

So what does self-care really look like?

I talk to all my clients about the importance of this. Especially since I work with predominantly women and mums, who generally tend to never put themselves first, ever. Self-Care doesn’t have to mean meditating for 30 minutes per day (however beneficial that could be!).

Self-care can include:

• Saying ‘no’ to a commitment that you don’t want to make

• Lighting some candles and having a relaxing bath

• Going to bed 1 hour earlier

• Going for a walk

• Booking a weekly or monthly outing with a partner or pal

• Getting a new hair do

• Sitting in the sunshine for your morning break

• Cuddling up to a fictional book in the evening (not a “work” book)

• Letting your child watch 30 minutes of TV so you can sit down and have a cuppa.

Take at least 20 minutes per day for yourself. This is self-care and before you say you don’t have time, the average person watches 3 hours of TV per day! I am sure those TV streaming services can wait.

Rosie Rayner, ND.

Nourish & Thrive throughout your 40s (and beyond!)

It creeps up on us quite quickly doesn’t it. We feel like we are 17 years old and then we suddenly and too quickly realise that we are knocking on the menopausal door, and we are only in our 40s.

The good news is – well done, you have lived almost half a century, a luxury that some unfortunately don’t reach.

The better news – there are daily choices you can make to allow this process to become more smooth.

• Eat three meals per day, around the same time. Enjoy them, allow yourself time to eat them. Make sure there is adequate protein and an array of colourful fruit and vegetables alongside.

• Prioritise sleep – sleeping at least 8 hours a night will have many health benefits. There is a reason it’s called beauty sleep!

• Increase your cruciferous vegetables – broccoli, cabbage, cauliflower, Brussel sprouts & bok choy. They really are super-foods.

• Drink plenty of Fluids. We need to replenish between 1.5-2L of water per day and on that note, decreasing the coffee intake a bit too. It is a stimulant and something the body can become reliant on.

• Consider switching wheat products to wholemeal and other grains. Wheat consumption is high for most and more often than not it comes processed (and therefore it’s nutrition devalued). A varied diet really is more beneficial as we can access an array of different micronutrients. Modern wheat can be problematic for many and switching to spelt, rice, quinoa, buckwheat, barley, rye and starchy vegetables like sweet potato can be more nutritious.

• Limit your alcohol - this is a really big one. Studies have shown that alcohol consumption can increase oestrogen levels¹, and therefore create an oestrogen “dominance” state. This is something we want to avoid during any age, but especially as we enter through perimenopause. Have a few days in a row where no alcohol us consumed. Your body and mind will thank you for it.

• Try out some weights. For some women, weight-training can seem a little daunting. But there is countless science now to show how increasing muscle mass has many benefits including increased energy and reducing the chances of age-related diseases₂.

• Enjoyment. Doing something you love. As a practitioner I see too many women who do everything for everyone else, but little to feed their own souls. Remember you cannot pour from an empty cup, so remember to refill yours first! Whether that means going out for dinner with friends, having a date night at home with your partner, or trying out that new hobby that you’ve been putting off. Go for it!

Rosie Rayner, ND.

¹https://bit.ly/3Tt3FFO

₂https://pubmed.ncbi.nlm.nih.gov/15107011/