All Blog Articles

Survive and thrive through the perimenopause

Mood swings, night sweats, no sex drive, stubborn weight gain that you just can’t shift; heavy or erratic period bleeds, forgetfulness and feeling unmotivated and like anything you do requires buckets of effort and energy that you just don’t have anymore.

How To Decipher Skincare Labels Like an Expert!

It’s a minefield out there! Finding skincare that works for your skin is challenging by itself, let alone pressure to look great all the time, whilst working out what ingredients are “safe” and not going to destroy the rainforest, suddenly it’s a lot more complicated than you thought.

Reinvent- The personal story behind the programme

Seven years ago, I was overweight, had debilitating IBS and was diagnosed with depression. I was tired all the time and had no motivation. The doctor prescribed anti-depressants, but I didn’t want to take them, so I started researching natural alternatives. I knew nutrition could have an impact on health, my mother used nutritional therapy after being diagnosed with terminal breast cancer and was still with us nine years later, so I cut out ‘bad foods’ and hoped clean eating would be the answer. It wasn’t.

The Best of Bristol’s Bites and Produce

Thank goodness Spring is here! Flowers are blooming, birds are singing and the evenings are getting longer. Spring is a symbolic time of renewal, rejuvenation and hope. Consequently, it’s the time of year where most people sigh a big breath of relief thinking that the majority of their annual health battles are now behind them. However, you may be part of the unfortunate few who are dreading this time of year due to the seasonal allergies that you suffer from. 

Holiday Hangover Help

Thank goodness Spring is here! Flowers are blooming, birds are singing and the evenings are getting longer. Spring is a symbolic time of renewal, rejuvenation and hope. Consequently, it’s the time of year where most people sigh a big breath of relief thinking that the majority of their annual health battles are now behind them. However, you may be part of the unfortunate few who are dreading this time of year due to the seasonal allergies that you suffer from. 

Give your immune system a boost this summer

Thank goodness Spring is here! Flowers are blooming, birds are singing and the evenings are getting longer. Spring is a symbolic time of renewal, rejuvenation and hope. Consequently, it’s the time of year where most people sigh a big breath of relief thinking that the majority of their annual health battles are now behind them. However, you may be part of the unfortunate few who are dreading this time of year due to the seasonal allergies that you suffer from. 

Sleep Hygiene and Nutrition for Better Sleep

Thank goodness Spring is here! Flowers are blooming, birds are singing and the evenings are getting longer. Spring is a symbolic time of renewal, rejuvenation and hope. Consequently, it’s the time of year where most people sigh a big breath of relief thinking that the majority of their annual health battles are now behind them. However, you may be part of the unfortunate few who are dreading this time of year due to the seasonal allergies that you suffer from. 

How to Naturally Support Seasonal Allergies 

Thank goodness Spring is here! Flowers are blooming, birds are singing and the evenings are getting longer. Spring is a symbolic time of renewal, rejuvenation and hope. Consequently, it’s the time of year where most people sigh a big breath of relief thinking that the majority of their annual health battles are now behind them. However, you may be part of the unfortunate few who are dreading this time of year due to the seasonal allergies that you suffer from. 

I can’t espresso how much you bean to me: using coffee as a health drink

Let’s face it; most of us cannot go a single day without that much needed caffeine boost from a beautifully ground coffee. It has indeed become a key player in our daily rituals, and is – would you believe it – the second most traded commodity in the world! 

However, in recent years, coffee has fallen victim to bad press and developed a bad reputation. The media, for one, has argued that coffee is responsible for anxiety, heartburn, and exacerbating menopausal hot flushes worse. But the widely held belief that coffee is a vice to be avoided may in fact be untrue. To celebrate National Coffee Week (10th-17th April), I wanted to highlight how this much-loved beverage can actually reap great health benefits…

Better digestion guide (part 1): Causes of gastrointestinal distress

Digestive complaints are amongst the most common reasons for individuals seeking medical help. There are more than 200 over-the-counter remedies for digestive disorders, many of which create additional digestive problems in their place, and that’s not even the worst news. Many medics don’t seem to be aware that once we have a compromised digestive system it can play out over our entire bodies leading to allergies, arthritis, autoimmune conditions, acne, chronic fatigue, mood disorders, intolerances, autism and more. So having a healthy gut is central to our entire health.

The Power of Probiotics

Last week’s episode of BBC Two’s ‘Trust Me I’m a Doctor’ dealt with the increasingly popular discussion that probiotics and fermented foods might be good for our health. It highlighted that these foods can improve our gut bacteria, which has the power to fight a number of health issues. Probiotics work in a completely different way to antibiotics; they positively change our gut bacteria, rather than killing them. By increasing our intake of probiotics, we encourage the growth of good gut bacteria, which ultimately leads to better health.  

Unraveling the mystery of food intolerance

If you suffer from bloating, cramps, diarrhoea or constipation and your doctor has ruled out allergies and checked for other typical causes then it is quite likely that you have a food intolerance. Similarly if you suffer from headaches, joint pain, dark circles under the eyes and brain fog then it would be wise to investigate the possibility of food intolerance.

Eat yourself happy! Use food to improve your mood and mental health.

Did you know that the food choices that we make can have a dramatic effect on the way we feel and that when we feel good about ourselves we are more likely to make healthy food choices. Here are my favourite and least favourite food choices for creating a healthier, happier you. 

9 strategies for effective natural detoxification

At this time of year there is a lot of media focus on detoxing and much of it is negative. The word has become associated with fad diets, strict juice cleanses and deprivation. However it can be argued that your overall health can largely be determined by the ability of your body to detoxify itself.

Guest post- 10 Ways to turn your Walk into a Workout and burn calories

Of all the ways to get and stay fit, walking is the easiest, safest and cheapest.  You don’t need a gym and you certainly don’t need lycra! It can also be lots of fun, with attainable goals.  Vicky Welsh of Bristol Nordic Walking has put together this top ten list of how to turn your walk into a workout.

Healthy joints matter- using nutrition to stay mobile for longer

Our joints are a complex environment made up of bone, muscle, ligaments and cartilage. They are pivotal to our everyday movements, allowing us to twist, turn, stretch and bend. Typically inflammation can arise within our joints due to injury, arthritis, osteoporosis and ageing and this inflammation causes pain and discomfort. As a result, it is important to look after our joints in order to stay mobile for longer and as we go through the ageing process.

Pregnancy superfoods

Getting the right nutrients in your diet during pregnancy is incredibly important, not just for your health, but for the healthy development of your baby. We have cherry-picked our favourite superfoods that are quite simply SUPER for pregnancy, and bursting with nutrients for both you and your unborn baby. 

Why is it so hard to lose weight and keep it off?

Most of my weight loss clients have been trying and failing to loose weight for some time before they get in touch. Here are the five most common reasons why long-term weight loss is harder than it seems.

Breastfeeding superfoods

Striking the right nutritional balance when you are breastfeeding is really important for both you and your baby. Although your milk supply may not be affected by what you eat, your body will always put your baby first; it will take the nutrients it needs for your baby’s milk from its own stores, and this can affect your energy levels, general health and wellbeing if you are not getting the nutrients you need from your diet.

5 quick diet tips to improve sleep quality

How did you sleep last night? I hope you effortlessly drifted off into dreamland and clocked your perfect eight hours. If that wasn’t the case though, you are certainly not alone. We are a nation of poor sleepers with nearly half of all Brit’s getting less than six hours a night….

Eat to beat stress

One minute you’re firing on all cylinders, the next you can barely focus and are reaching for the next lot of stimulants to get you going. When we are stressed, we reach for things to help us cope, but unfortunately the things we use to help us cope with this stress can often cause us even more stress!

Managing insomnia in pregnancy

Unfortunately, with a growing bump, back aches, leg cramps, baby worries, and frequent visits to the bathroom, it is common to struggle with sleep during pregnancy. The following recommendations are designed to help you sleep more soundly and get the good night’s rest you have been craving. 

Managing morning sickness

There is overwhelming evidence to suggest that 90% of women are affected by morning sickness at some point during their pregnancy. Morning sickness is attributed to the changing levels of the hormone human Chorionic Gonadotrophin (hCG) in the bloodstream, and is exacerbated by dips in blood sugar and deficiencies in magnesium, zinc and vitamin B6. While morning sickness cannot always be alleviated completely, the following tips should lessen the symptoms.

Why is it important to balance blood sugar levels in pregnancy?

Learning to eat in a way that keeps our blood sugar balanced is vital for the optimum health and functionality of any individual. During pregnancy, your increased blood supply and elevated levels of certain hormones expose you to more dips in blood sugar and make balance harder to achieve. This article hopes to equip you with the tools required to maintain your body’s status quo when pregnant. 

Managing stretch marks with a healthy diet

To accommodate a growing baby, it is only natural that our skin stretches during pregnancy. If your skin is well nourished, the elastin in it should help to slow this process down. However, sometimes your skin will grow beyond the ability of its elastin and this is when stretch marks appear on a women’s thighs, hips, stomach and breasts. It is possible to minimise and, potentially, avoid stretch marks altogether by nourishing your skin through good nutrition and daily moisturisation during pregnancy. 

 

Relieve pregnancy constipation with a healthy diet

Constipation is a very common problem that many women suffer from during pregnancy. However, through making some simple nutritional changes to your diet, this issue can be resolved within a matter of days. 

Stay safe – Foods to avoid and foods to enjoy during pregnancy

You may have received advice from friends and family about what you should and shouldn’t be eating during pregnancy, but more often than not, this well meaning advice is based on popular old wives’ tales and is enough to confuse anyone. This article is designed to dispel the rumours and provide some clarity on the issue, highlighting the foods you really should steer clear of, and those that are safe to enjoy in pregnancy. 

Recommended supplements for pregnancy

Food as opposed to supplementation is the best way to meet your nutritional needs during pregnancy. That said, most of us do not achieve the necessary levels of all micronutrients, so whether you eat a well-balanced diet or not, taking an antenatal multi vitamin/mineral throughout your pregnancy is a good ‘insurance policy’ to ensure your needs are met.

Preparing your body for birth with nutrition

Once you reach your third trimester, you are truly on the home stretch and you will want to start preparing your body for labour. Preparing for labour is very similar to preparing for the marathon; you will need to stock up on your energy reserves so that when the day comes to give birth, you will have plenty to draw upon. 

Managing anemia in pregnancy with a healthy diet

Mild iron-deficiency, or anaemia, in pregnancy is a relatively common condition as your blood volume increases by almost 50 per cent. This means that more iron is needed to make extra haemoglobin to help transport oxygen around the body. This article hopes to arm you with the information needed to prevent the onset of anemia during pregnancy, and ensure the healthy development of your baby’s brain and bloody supply. 

Reduce your risk of pre-eclampsia with nutrition

Pre-eclampsia is a serious pregnancy disorder caused by problems with the development of the placenta. Around 10% of pregnant women are affected, and symptoms include protein in the urine, high blood pressure, swelling (oedema), and headaches. If detected and treated early, pre-eclampsia is unlikely to cause harm, but if it is left untreated, the effects can be very grave indeed. 

Managing Oedema, fluid retention, in pregnancy with a healthy diet

Oedema is retained fluid that causes your hands and ankles to swell during pregnancy. It is often caused by mineral deficiencies, consuming too much sugar and salt, and by hormone changes. There are several ways you can help reduce water retention through making simple nutritional changes to your diet.

Managing gestational diabetes with a healthy diet

If you develop gestational diabetes during pregnancy, your baby is more likely to be ‘big for its gestational age’ because of excess glucose crossing the placenta. The sooner the condition is detected and controlled, the less likely it will affect your pregnancy and the health of your baby. 

Why is it important to eat well after birth?

The three months following birth are often referred to as your fourth trimester. Focussing on eating well during this time is really important since it helps you recover from birth, restores hormonal imbalances, and replenishes diminished nutrient stores, which is especially vital if you are breastfeeding.

What all mums-to-be should know about formula feeding before they give birth

Antenatal clinics offer pregnant women and new mothers plenty of advice on breastfeeding, but there is a dearth of information for those who cannot breastfeed or who choose not to. Only 17% of mothers breastfeed exclusively at three months, and at 6 months that figure drops to less than 1%. This leaves a huge proportion of new mothers without the support needed to assist them in their choice of feeding method.  

Beating the winter blues

It’s that time of year again… winter blues, otherwise know as seasonal affective disorder (SAD) which can affect people who have normal mental health and moods through most of the year. It’s a common story that as the days get shorter and darker, people start to feel lethargic, gloomier and less interested in doing things that make them feel active and happier, which includes eating healthily. When we feel low, it’s tempting to reach for sweet treats for a quick sugar rush, but this won’t make the blues disappear!

How to manage your food preferences as we transition from summer to winter.

As the weather turns are food preferences change and it’s easy to find ourselves reaching for comfort foods which don’t serve our bodies well. Our diet’s need to change in the winter as we need more energy to keep warm. Here are my top tips for managing your food preferences to avoid excess weight gain and sluggishness.

Smoothie saviours- Why I love them and my top 6 recipes

If mornings are busy and you often have to eat on the run then smoothies are the perfect way to ensure you get a nutritious start to the day. Smoothies take around five minutes to make in the morning and as the main ingredients are fruit and vegetables, they are loaded with fibre which will keep you full until lunchtime. And of course my smoothies are DELICIOUS!

Freedom from eczema: Nutrition for tricky skin

Standard treatment for eczema is steroid cream and emollients. These treatments fail because whilst they might stop the irritation in the short term, they cannot resolve the reason that the rash is happening in the first place. The good news is that through much research and first-hand experience with my clients and my family, I know what works when it comes to eczema treatment. If you suffer from eczema here are a few points that you may want to consider:

Infant allergies – what parents need to know

Sadly, allergies are becoming more and more common in children these days, so naturally parents are anxious to do what they can to avoid them. Allergies tend to run in families and babies who suffer from eczema are particularly at risk. The more severe the eczema and the earlier the onset, the more likely it is that baby will have a food allergy.

A quick guide to ready-made baby foods and their uses

The variety of ready-made baby foods available on the market is quite simply astounding, covering all ages between 4 months and 4 years. Here’s a quick rundown of what we think about the different ready-made baby foods available – named and shamed.

Super-foods for babies

At Bump and Beyond Nutrition we define super-foods as nutrient-dense foods considered to be especially beneficial for health and well-being. So-called ‘super-foods’ are really just everyday foods with an unusually high content of antioxidants, vitamins or other nutrients. With that in mind, here are our top super-foods to include in your baby’s diet.

Optimum nutrition for babies

Naturally, all parents would like to give their babies the best start in life. We have compiled a simple list of rules to help you optimise your baby’s diet and make it as nutritionally dense as possible. 

Which foods are safe to eat in pregnancy

This list doesn’t include all foods the safe foods for pregnancy, as it would be far too long. Instead we have concentrated on supplying a list of foods that you might not be very sure about.

Food vs Supplements

Eating real food rather than taking supplements is the best way to meet your body’s nutritional needs. However, you may not be getting enough of the vitamins and minerals your body needs for a healthy pregnancy. So whether you eat a well-balanced diet or not, taking an antenatal multivitamin/mineral is a good ‘insurance policy’.

Say goodbye to boring salads

If you are limiting your salads to lettuce, cucumber and tomato then you are missing a trick. When you get creative with your ingredients, a simple salad turns into a taste extravaganza

11 foods that will work wonders on your digestion

The health of your digestive system is fundamentally linked to your wellbeing. A sluggish gut can result in all sorts of symptoms, such as indigestion, heartburn, bloating and constipation. When are gut micro-biome becomes imbalanced, which can result from stress, poor diets or certain commonly used medications, our digestion and general health suffers as a consequence. Here are a few of my favourite foods that aid digestion and will keep your gut happy.

To grain or not to grain

While grains, nuts, beans, and seeds are generally health promoting foods for most people, certain grains can be a major cause of inflammation. Chronic inflammation is often the root cause of weight gain, digestive issues, skin problems, thyroid issues, and autoimmune disease. So how can we know whether grains are promoting health or inflammation in our bodies? 

Quiz time!

What super fruit contains 6 x more vitamin C than oranges, twice as much calcium as milk and more iron than a steak?

Plus check out check out my daughters favourite summer breakfast here

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