https://catrionaspandley.com/blog-3 daily 0.75 2026-01-22 https://catrionaspandley.com/blog-3/blog-post-title-one-awzw8 monthly 0.5 2020-05-19 https://catrionaspandley.com/blog-3/blog-post-title-two-a2nxm monthly 0.5 2020-05-19 https://catrionaspandley.com/blog-3/blog-post-title-three-e3lcb monthly 0.5 2020-05-19 https://catrionaspandley.com/blog-3/blog-post-title-four-xl4j4 monthly 0.5 2020-05-19 https://catrionaspandley.com/blog daily 0.75 2023-12-19 https://catrionaspandley.com/blog/my-absolute-obsession-with-stewed-apples monthly 0.5 2023-12-19 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/9f80457e-e6a5-42f7-99ba-7440c5375b21/image-asset.jpg Blog - Latest obsession: stewed apples. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/92dac3a7-0d9a-4f25-8e1d-4b54b971d823/Screenshot+2023-12-06+at+13.55.15.png Blog - Latest obsession: stewed apples. - Ingredients 4 apples, preferably organic, roughly chopped, skin on 3 tsp maple syrup 1 tsp ground cinnamon (and other spices to taste) 3 tbsp filtered water https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1702913932614-N1ZZPTSSR7VK3SWWVGCY/image-asset.jpeg Blog - Latest obsession: stewed apples. - Method Put the apples in a saucepan, with the cinnamon, maple syrup and water. Bring to a simmer, cover and cook for 10-15 mins until the apples are very soft. It’s that simple. *You can peel the apples if your gut is especially inflamed. *Will keep chilled in an airtight container for up to three days and freezes well. https://catrionaspandley.com/blog/the-most-important-thing-you-can-do-to-improve-the-way-you-eat monthly 0.5 2023-09-26 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1692105309410-QVQBNSSUEHU6VHN32TIE/image-asset.jpeg Blog - If you change one thing. - UPFs include, but are definitely not limited to: most fast food and anything fried in seed oils packaged baked goods like cakes and biscuits many breakfast cereals margarines and spreads crisps, and similar ALOT of diet products (don’t even get me started on sweeteners) and ‘free from’ (e.g. gluten free breads) products sodas and carbonated drinks energy bars and granola bars sausages, hotdogs and cold cut meats https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1692105953520-VM8QWSYFY7I5ABLD8J23/image-asset.jpeg Blog - If you change one thing. - UPFs are so bad for the body because they contain the following: Unhealthy fats, seed oils like canola oil and soy oil. Originally industrial by-products which have been linked to obesity, heart disease, perpetuating asthma and recently in a study from the University of California Riverside, IBD (Ulcerative Colitis and Crohn’s disease). Salt, important, not only because excessive salt is bad for the body, but also because it’s a key component in making these products hyper palatable and highly addictive. Sugar, especially high fructose corn syrup. Sugar has a massive role to play in the huge increase in cases of obesity, diabetes and all the metabolic diseases and the complications that go with them. The big food companies love it because it’s highly addictive, lighting up the dopamine pathway in the same way as drugs and alcohol. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1691683048125-4IP89FU5RSPUPCGG38OL/image-asset.jpeg Blog - If you change one thing. - ABCD - adiposity-based chronic disease. Recently, I read an article about doctors wanting to rename obesity as it is seen to have negative connotations which are demotivating for patients. Adiposity-based chronic disease has been suggested. But I don’t think we should normalise obesity. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1692107140277-PDI9QQEUZO561ODP0WQC/image-asset.jpeg Blog - If you change one thing. - And basically it’s a question of inequality. Poorer people don’t have the same access to the most nutritious food. Let's face it, it’s not lower income families who are heading down to a farmers market to get their organic, seasonal, locally grown veggies. To me there’s something up when access to basic natural food has become a privilege. https://catrionaspandley.com/blog/hay-fever monthly 0.5 2023-04-27 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1682608974203-6S39GTBLFD2X6UPTC1PK/unsplash-image-JdjdIjzJl94.jpg Blog - 6 ways to manage hay fever naturally There isn’t a conventional way of ‘curing’ hay fever but the symptoms are usually treated with nasal steroids and antihistamine medication which doesn’t agree with a lot of people, https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1682607625373-GI6O3WTTIHSFN4EAHP5U/unsplash-image-P103bmFilDA.jpg Blog - 6 ways to manage hay fever naturally - Work on your immunity, work on your gut Yes the gut again. But really, most of your immune cells are in your gut, it has a huge role in regulating immune response, so it’s a good place to start. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1682607653321-8MW3Q2E678ARMI53UI01/unsplash-image-CgyrwbE6Hm4.jpg Blog - 6 ways to manage hay fever naturally - 2. Remove any food intolerances and toxins and try cutting out dairy If you know, or suspect that you have a food sensitivity it’s best to be a bit stricter to allow the immune system to calm down. It really doesn’t need confusing any further. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1682608147299-K8UDF4TV49AMANSIVNS7/unsplash-image-YnNczu62rdk.jpg Blog - 6 ways to manage hay fever naturally - 3 Reduce your histamine load When we eat certain foods we are consuming histamine, if you are struggling with hay fever or other allergies then you probably want to think about reducing the amount of histamine in your diet. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1682610942544-BFNUIDFM0Z493O4GDGR1/unsplash-image-dPr9zzA-Jf4.jpg Blog - 6 ways to manage hay fever naturally - 4. Increase your Quercetin intake Quercetin is an amazing polyphenol which is a natural antihistamine, as well as being an incredible anti-inflammatory, it’s brain protective, and an immune modulator, effective in auto-immunity and may also have anti cancer properties. You can find it in apples, onions, kale broccoli, green tea, blueberries, grapes and lots of other fruits and vegetables. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/fb036133-9569-4ce3-9ad9-46b93217f53e/unsplash-image-TBBtyfqOTeY.jpg Blog - 6 ways to manage hay fever naturally - 6. Antihistamine and anti-inflammatory herbs There are plenty of common herbs and spices which can be really useful, e.g. turmeric (always add black pepper), echinacea, chamomile, nettle and lemon balm. All easily available and easily added to cooking and teas at this time of the year. https://catrionaspandley.com/blog/what-i-tell-clients-who-want-to-lose-weight monthly 0.5 2023-02-16 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1676460052692-GAVMHO7OZP9BRPFE5K2P/unsplash-image-RjoZqnoRtRw.jpg Blog - 6 things to consider for better weight management - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1676459383392-OL654B49S631Q5ENJMDX/unsplash-image--gOUx23DNks.jpg Blog - 6 things to consider for better weight management - Eat real foods If you’re eating real whole foods, mostly plants, in as close to their natural state as possible, you really can’t go wrong. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1676459416123-IUH60LHUWI7SCE6OWCMQ/unsplash-image-c9OfrVeD_tQ.jpg Blog - 6 things to consider for better weight management - 2. Balance your blood sugars Good blood sugar balance, no spikes and crashes, means you won’t feel hungry which makes everything so much easier because it stops you having food cravings. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1676460648697-L6XI2SM5LMCJ1RYYFSB1/unsplash-image-kr_88BakygA.jpg Blog - 6 things to consider for better weight management - 3. Salt, Fat and Sugar = Dopamine Hit Clients often feel as though they have lost control of their eating, they just can’t stop. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1676459516873-7BTHQV67XPP1WWBCDOUQ/unsplash-image-3fUCHHC2du8.jpg Blog - 6 things to consider for better weight management - 4. The role of the microbiome Your gut microbiome has food cravings (yes, those guys are telling you what to eat), and if your microbiome is used to certain ‘less healthy’ foods that is what it will crave. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1676460238451-1L34243X0OHNFI208R7T/unsplash-image-NpNvI4ilT4A.jpg Blog - 6 things to consider for better weight management - 5. Think about your alcohol consumption For a lot of people their alcohol consumption represents a pretty hefty amount of empty calories. On top of this it contains a lot of toxins making them feel sluggish, lacking in energy and unlikely to exercise. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1676459978905-CQBLNUNZMHHA1B355YCR/unsplash-image-6DsMsaoFmqY.jpg Blog - 6 things to consider for better weight management - 6. Check out your hormones There are lots of ways in which changes in hormones can affect our weight. https://catrionaspandley.com/blog/7-day-love-your-liver-plan monthly 0.5 2023-01-12 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1672851602537-H4EOKZV8NQ3BEMSW79SB/unsplash-image-00ByEXKcSkA.jpg Blog - 7-day liver support plan - Signs your liver could be overwhelmed: Feeling sluggish Poor digestion Difficulty losing weight Puffy eyes/skin, psoriasis, rosacea Bad breath Headaches Itching Problems digesting fats Brain fog Sensitivity to medications, alcohol and caffeine Longer-term issues could include: Autoimmune issues Hormonal imbalances Elevated cholesterol Food intolerances and allergies https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1673006745690-JJLW9W6J9O26CVK48H59/unsplash-image-7-5SzqYltfg.jpg Blog - 7-day liver support plan - Important functions of the liver include: Proper breakdown of fat Carbohydrate metabolism Elimination of toxins and waste products (including hormones, think oestrogen dominance.) Good immune function Storage of important vitamins and minerals, e.g. B12, Iron, Vitamin A, Vitamin D Effective blood clotting Regulation of blood pressure https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1673008704095-JAU7LMCNH1GN09ASMYGO/unsplash-image-Y3gavPafmW4.jpg Blog - 7-day liver support plan - Breakfast options Overnight oats or porridge with either: Grated apple and cinnamon and chia seeds or berries and chia seeds and/or flax seeds Bircher muesli Green smoothie https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1673007747350-3OTP4CJG95Y62NR68MO6/unsplash-image-IGfIGP5ONV0.jpg Blog - 7-day liver support plan - Lunch options Lunch cheat sheet (build the perfect lunch bowl) Minestrone or homemade soup of your choice Mushroom omelette served with steamed spinach (olive oil and lemon juice). Tofu/chicken/prawns and chopped salad in a lettuce wrap Kale, avocado and chickpea salad (add red onion, lemon juice, mixed seeds, a handful of parsley, olive oil and toss) https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/3f242b55-e3b3-4cef-b291-fd390abb5dc4/unsplash-image-065eGbVSNOE.jpg Blog - 7-day liver support plan - Dinner options Stir fry (mixed vegetables with either chicken, tofu or prawns, soy sauce and sesame seeds) served with brown rice A piece of fish grilled or baked with asparagus. Serve with a drizzle of olive oil, lemon juice and fresh parsley. Add some boiled new potatoes and steamed kale, spinach or broccoli Tray baked vegetables (of your choice, beetroot works really well) with organic chicken breast, drizzle with olive oil or homemade pesto). Roasted cauliflower with baked sea bass or protein of your choice (e.g. hummus, roasted chickpeas, chicken, quinoa) and chopped salad (e.g. cucumber, tomato, parsley). Chilli prawn courgetti Chickpea and cauliflower curry One pot lentil stew https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1673009824021-2FWEZLS4UOH826O8DU2N/unsplash-image-9UuYIk6vy3M.jpg Blog - 7-day liver support plan - Snacks Hummus and carrotsticks Apple and nut butter (almond or cashew) 2 pieces of dark (85%+) chocolate Banana and tahini Chia pudding with berries and dark chocolate shavings 7 brazil nuts Handful of berries with coconut yogurt https://catrionaspandley.com/blog/7-things-i-wish-id-known-about-crohns-when-i-was-diagnosed monthly 0.5 2022-12-01 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/f17468f7-4fad-4ea0-abc5-477d64afa140/0B745471-5912-4207-9DD9-DFD1D0550BDB_1_201_a.jpeg Blog - 7 things I wish I’d known about Crohn’s when I was diagnosed. - 1. You can get better Nobody ever told me that I could get better. When I was diagnosed at 23 I was told that I had a horrible, debilitating disease for which there was no cure, and that I’d have to manage it for the rest of my life with medication (non of which were working for me btw). https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1669905818928-98QFQV6FE2U429C2IXNK/unsplash-image-B2mc0Ibo8ok.jpg Blog - 7 things I wish I’d known about Crohn’s when I was diagnosed. - 2. Eat proactively rather than reactively Most of the talk around Crohn’s and food is around what people can and can’t eat, particularly when they are in a flare. Often advice is about foods which are easily digestible. I was told to remove fruit and vegetables and eat a lot of white and beige foods (white bread, chicken, mashed potato) and up my intake of calories through boiled sweets. Well, it was a long time ago! Haha. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/0b39f83f-340c-4290-b6ce-9fc26f914a72/907C42BE-4FBC-428C-A2AF-7C60881F0D2F_1_201_a.jpg Blog - 7 things I wish I’d known about Crohn’s when I was diagnosed. - 3. Your body is not attacking you. It’s trying to protect you from something. Your body doesn’t just turn on you, that makes no sense. It is responding to something it perceives as a threat. Find out what that something is and you’ve cracked it. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/fd052b35-fe8e-4ee6-abba-7cffe2ec6837/2F7C2977-6E8B-45F0-A70E-9BAD5B62E174.jpeg Blog - 7 things I wish I’d known about Crohn’s when I was diagnosed. - 4. You have choices. Medications and surgery are not the only options. Standard medical advice can really only offer you the meds, and the meds are pretty heavy duty, and then surgery when the meds don’t work. I wish someone had sat me down and explained how inflammation and the gut works, so that I could understand all the things I could do to influence them myself. I could have changed my life in terms of sleep, stress, exercise, diet. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/44009fae-7224-4ba0-962e-db3d2d71ac0e/1D59D886-AD13-463B-A592-6066A5A6D4D4.jpeg Blog - 7 things I wish I’d known about Crohn’s when I was diagnosed. - 5. Don’t underestimate the mental health bit I certainly didn’t really understand this until much later on, but I’m sure it’s one of the reasons I now keep well. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/ef42ab92-aa18-4538-a1eb-33052bbbb350/unsplash-image-4TY1uOJ5LG4.jpg Blog - 7 things I wish I’d known about Crohn’s when I was diagnosed. - 6. Work on healing your gut lining and optimising your microbiome. I had no idea that the gut had a lining and I don’t think anyone knew much about the microbiome back in 1998, but these guys are key to better outcomes long term. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/bc94b31a-addf-4212-a351-598e347f725f/CC9518C9-C876-484D-B901-9B38BC7FC309.jpeg Blog - 7 things I wish I’d known about Crohn’s when I was diagnosed. - 7. You are not powerless. You can do things which will make a huge difference to how this turns out for you. I wish I’d known I could help my body to heal and that I had some agency over how things went. In the beginning I was really scared. https://catrionaspandley.com/blog/3-simple-soup-recipes-that-will-fill-you-up-until-dinner monthly 0.5 2022-10-27 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1666705691172-8MNUCWMCBEIYALGHQG94/unsplash-image-FSGzNsMYG90.jpg Blog - 3 simple soup recipes that will fill you up until dinner. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/36e259a3-42f2-4941-a585-1204e864184d/Screenshot+2022-10-12+at+15.17.00.png Blog - 3 simple soup recipes that will fill you up until dinner. - 1) Minestrone This tomato based Italian classic is rich in nutrients (including the powerful antioxidant lycopene) and endlessly adaptable. Full recipe here. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/6076ce4e-3868-481b-8f0a-59682cd251ed/cabbage+soup.jpeg Blog - 3 simple soup recipes that will fill you up until dinner. - 2) Gut Healing Cabbage Soup The cabbage in this soup is high in glutamine which has been used for its gut healing properties for generations. It’s a great base for stews and casseroles and provides the body with an easily digestible source of vitamins and minerals as well as fibre. If you have problems digesting beans, replace them with lentils, split peas or chicken. Go to recipe. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/39935e59-d16d-425e-911d-1a5637746b12/Screenshot+2022-10-12+at+16.37.04.png Blog - 3 simple soup recipes that will fill you up until dinner. - 3) Ribollita This old Italian dish uses up stale bread. Make crispy croutons in the oven with a drizzle of oil and a pinch of salt and pepper if you don’t want to add the bread into the soup directly. Go to recipe. https://catrionaspandley.com/blog/sulforaphane-why-you-really-should-eat-your-greens monthly 0.5 2022-10-21 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1663230167845-NNIV4MSN28WV83VKP0Y0/unsplash-image-p-enN3O7l_g.jpg Blog - Sulforaphane: even more reasons to eat your greens. - What is sulforaphane? Sulforaphane is a natural plant compound or phyto-chemical which has powerful health benefits. Primarily this is because of it’s ability to activate the transcription factor Nrf2, a compound within our cells that switches on genes, essentially ‘coding’ for the production of a whole raft of protective proteins and enzymes. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1663165466183-NQSIIJN4JLVWWKGFB39H/unsplash-image-VXsWPMtBvOA.jpg Blog - Sulforaphane: even more reasons to eat your greens. Type 2 diabetes Gut permeability and IBS Asthma and allergies Autoimmunity and IBD Autism Detoxification Cancer. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1663231495589-Y75E39ZLGDPBZPG16YTE/unsplash-image-eYLNr6b1Pto.jpg Blog - Sulforaphane: even more reasons to eat your greens. - Where to get your Sulforaphane broccoli sprouts broccoli cauliflower kale, collard greens Brussels sprouts cabbage, both red and white varieties bok choy rocket, radish, kohlrabi https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/14b89751-b5a7-4c6b-8307-ea5b3c5fb3ca/Screenshot+2022-09-14+at+16.08.40.png Blog - Sulforaphane: even more reasons to eat your greens. - Broccoli sprouts! Broccoli sprouts are the most potent food source of sulforaphane, in fact they contain about 100 times more glucoraphanin per weight than fully grown broccoli. You can add them to smoothies, soups and salads or try making a broccoli sprout stir fry. They are getting easier to source, but are also easy and cheaper to cultivate at home from broccoli seeds. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1663231536291-9F0JBMCJ2HFQ4H0UCXX7/unsplash-image-ia9z68YnJdY.jpg Blog - Sulforaphane: even more reasons to eat your greens. - How much do you need? Clinical trials investigating specific therapeutic doses have used between 10 and 60mg of Sulforaphane in supplemental form and 30g-100g of raw broccoli sprouts. If you are looking for a specific therapeutic response you may wish to work with a Nutritional Therapist. https://catrionaspandley.com/blog/are-you-suffering-from-histamine-intolerance monthly 0.5 2022-08-25 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1661420248950-J8D72WOO3TUVKN8VT1UU/unsplash-image-TZw891-oMio.jpg Blog - Are you suffering from histamine intolerance? - So, what’s going on? Histamine is an essential chemical produced by our mast cells and basophils which carries out lots of different functions in the body including immune response, hence anti-histamines for over-exuberant histamine in allergies. Histamine is formed when histidine, an amino acid, meets histidine decarboxylase. This is an enzyme which our bodies produce but is also found in lots of different bacteria which we get from our food. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1661433308173-JO52YM4E3LAVLB7JGB5Q/unsplash-image-ONQaaWF1EPI.jpg Blog - Are you suffering from histamine intolerance? - What to do if you suspect this could be you: As I mentioned before there isn’t a standard test for histamine intolerance and the best way to see if this is the issue for you is to dramatically reduce your histamine intake for 2-3 weeks and see if your symptoms improve. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1661421698986-RPGWL6FI5C70603HQOZC/unsplash-image-NKZphU6HxLU.jpg Blog - Are you suffering from histamine intolerance? - Foods that stimulate our own histamine production These foods include citrus fruits, pineapple and strawberries and should be avoided. This sounds very restrictive I know, but how I frame it with clients is to really concentrate on the foods you CAN eat, rather than the foods you are avoiding. Reframe ‘I can’t eat…’ with ‘I’m avoiding… right now because it’s not doing me any favours’. Focus on simple foods, fresh fruits and vegetables, beans and legumes, and fresh fish and meats, whole grains. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1661434114967-SKQQRZ17B8T51CV987Z3/unsplash-image-0e2epQGk_t4.jpg Blog - Are you suffering from histamine intolerance? Citrus fruits, strawberries, papaya, kiwi, pineapple Bananas, plums, mushrooms, spices Nuts, teas, coffee Vinegar, avocado Spinach, tomatoes, aubergine https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1661422616319-BLXAYC10S215PD0V3L2O/unsplash-image-VXsWPMtBvOA.jpg Blog - Are you suffering from histamine intolerance? - Low histamine foods to up your DAO Fresh meat and fish Most fresh vegetables — except spinach, tomatoes, avocado, and eggplant Most fresh fruit — except citrus and some berries Oils like coconut and olive oil Grains, including rice, quinoa, corn, teff, and millet https://catrionaspandley.com/blog/six-healthy-snacks-if-you-have-a-sweet-tooth monthly 0.5 2022-08-04 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/6d0979cf-4636-4d34-bb89-9a88d9ff213a/Screenshot+2022-08-04+at+10.30.43.png Blog - Six healthy snacks if you have a sweet tooth - Apple and nut butter Eating nut butter with an apple will keep your blood sugars steady and prevent you from wanting to eat again 10 minutes later. Almond and cashew butter are great. Go for a natural brand like Meridian or Pip & Nut to avoid any nasties. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1659605105210-HSRENUQU0PU2NRCPGF2O/unsplash-image-Jwz8ZMxhoSs.jpg Blog - Six healthy snacks if you have a sweet tooth - Chia pudding Super easy to make they will easily last in the fridge for about 4-5 days, so you can prepare a batch in advance. For the recipe and lots of topping suggestions click here. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/6017a026-57e0-4bbe-b1f9-81a761dc8dd0/Screenshot+2022-08-04+at+10.22.38.png Blog - Six healthy snacks if you have a sweet tooth - Banana and tahini I love this combo. I’m a massive tahini fan. Eating a tablespoon along side a banana (I just dip mine) makes for a very filling and tasty snack. It’s also very portable, great for when you are on the go. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/25ee6cab-a014-41e5-91bc-5bb06621bc29/unsplash-image-aZkQgBfnFL0.jpg Blog - Six healthy snacks if you have a sweet tooth - 2 or 3 squares of dark chocolate Dark chocolate, 70% and above, is dairy free and really good for you. It can hit the spot when you really want to indulge yourself. But it is calorific so it’s best consumed in moderation, savour 2 or 3 squares. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/b96214d8-680e-47f9-b571-3d87a2c18321/Screenshot+2022-08-04+at+10.35.30.png Blog - Six healthy snacks if you have a sweet tooth - Bliss balls They’re easy to whip up in the blender and will last you the week (well, maybe!). There are tonnes of great recipes for bliss balls out there and of course you can experiment with your own superfood ingredients, but here’s a very simple recipe from Deliciously Ella to get you started. You can also find them pre-made in supermarkets if you are feeling lazy. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1659605959708-C0MMCPMCLK97SPY32CS1/unsplash-image-86Xd_vAyFv4.jpg Blog - Six healthy snacks if you have a sweet tooth - Greek yogurt and berries A gut healthy and filling snack or desert that takes 5 minutes to prepare. Add berries for anti-oxidant polyphenols and a few nuts, some dark chocolate shavings and/or a drizzle of honey for a really nutritious and filling snack. Always buy natural, preferably organic yogurt (not ‘light’, ‘diet’ or with added flavours) or use a coconut yogurt for a plant-based alternative. https://catrionaspandley.com/blog/future-proofing-in-your-40s monthly 0.5 2022-07-21 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1658319951499-LRK2O46XIO0X68FFI6RM/unsplash-image-iLKK0eFTywU.jpg Blog - Future-proofing in your 40s - Weight management It’s much easier to gain weight as we get older, a lot of people notice that they can’t eat the same way they could when they were younger and stay slim. But keeping your weight within a good range, (and that might well not be as it was in your 20s and 30s) is important. Being overweight or obese is a risk factor in cardiovascular disease, inflammation, type 2 diabetes, high blood pressure, stroke and some cancers. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1658320061107-KRAG9NF6SZQJGXWX5VJ0/unsplash-image-5NFAjVE3gpc.jpg Blog - Future-proofing in your 40s - Eat plenty of anti-oxidants These are the compounds which will mop up the mess from debris created by the body in its general functioning, as well as any external nasties, to prevent cell damage and ultimately disease. Reduce the amount of damage being done by quitting smoking, reducing alcohol, removing toxins, removing processed foods (toxins), sun damage, saturated and trans fats and sugars and increase the amount of anti-oxidants available to the body. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1658320621549-4ZM9VD34S76KS26WEEVF/unsplash-image-YiseephhHUs.jpg Blog - Future-proofing in your 40s - If you are a woman, prepare for menopause This is a whole other post in itself, the menopause can be so debilitating for some women and even though there are lots of things we can do to soften the blow, some women suffer terribly. So it’s something to get a head start on. Some things to think about heading into menopause are weight control, stress management and resolution of any ongoing health issues. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1658321800756-MJJXOML9DVYR70E6U7IY/unsplash-image-eOu7JnxOfdE.jpg Blog - Future-proofing in your 40s - Manage your stress Stress leads to chronic inflammation, associated with every major age-related disease, so stress management has to be part of your future proofing programme. You may have lived a life fuelled by adrenalin up until now, but know that as you age this becomes more and more detrimental to your health. Stress can often be the hardest thing to resolve and the one that people tend to leave until last because it may involve making a big change or asking for help. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1658322154128-36XJPJDNTHYRFE2666IV/unsplash-image-U1IwmfE8DeI.jpg Blog - Future-proofing in your 40s - Look after your bones With age we lose bone density, women in particular struggle with loss of bone mass after menopause because of the drop in oestrogen. Calcium is a crucial component of bone mineralisation. We all associate dairy with calcium but there are plenty of non dairy calcium rich foods as well, e.g. seeds, canned sardines/salmon, beans and lentils, almonds, leafy greens, edamame and tofu. Vitamin D facilitates calcium absorption in the stomach and decreases with age. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1658322401459-QMXK3D1WLEOKDB71GFGL/unsplash-image-8yKPxJ9d-pU.jpg Blog - Future-proofing in your 40s Get up at the same time each day to help maintain a regular sleep cycle. Aim for seven to eight hours’ sleep a night. Create a bedroom environment conducive to sleep. Keep regular bedtime routines. Be physically active during the day. Get 30 mins exposure to daylight in the morning, walk outside or sit in the garden. This will set your melatonin clock for later. https://catrionaspandley.com/blog/tryptophan-foods-that-make-you-happy monthly 0.5 2022-07-08 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/10984596-4bbf-41de-aa86-8bc13fc8fded/unsplash-image--UUGr3txNuc.jpg Blog - Tryptophan, foods that make you happy. - Tryptophan affects: Mood Depression Learning capability Memory skills Visual cognition Aggression control, compulsions Sleep regulation, both getting to sleep and quality of sleep Gut motility and digestion IBS like symptoms https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646315432112-TQ7Y1TH9I2BHL0SKXX6Y/D124F241-425D-4B43-BB6F-A2AF3D6135BC_1_201_a.jpeg Blog - Tryptophan, foods that make you happy. - 1. Oats Oats are a good source of tryptophan, with 147 milligrams per cup. Throw them in your morning smoothie, or try my overnight oats recipe. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1657282726885-J18FO57W3RP8MRCWX4FF/unsplash-image-jJOzeWNmOvs.jpg Blog - Tryptophan, foods that make you happy. - 5. Nuts and seeds Peanuts, for example, contain 65 milligrams per 30g. Try adding nuts and seeds to your breakfast, a salad or have some nut butter with an apple if you’re having an afternoon slump. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1657282884187-ACN0MQKGM66AXRPGMYL3/unsplash-image-9oNu1w0rhdI.jpg Blog - Tryptophan, foods that make you happy. - 7. Sourdough Bread Whole wheat bread can contain up to 19 milligrams per slice. Try a good quality Sourdough as it’s more nutritious, has increased antioxidants, is easier to digest, and has a lower glycemic index. Sourdough also contains less gluten than other bread. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1657283027935-81695QSSKNQXQZSB5U6Z/unsplash-image-VI2rIoZUrks.jpg Blog - Tryptophan, foods that make you happy. - 9. Fruit Some fruits can also be a good source of tryptophan. For example, a medium-sized banana contains approximately 11 milligrams. A banana and tahini, one of my favourite snacks, is a tryptophan super-boost. A medium-sized apple contains approximately 2 milligrams of tryptophan, while a single prune contains 2 milligrams of this amino acid. https://catrionaspandley.com/blog/gut-healing monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1654779014727-A5BREZEXEOFH3U5O161U/unsplash-image-DfOSCJcmvEU.jpg Blog - How to heal your gut - 1. Prioritise digestion This means looking at foods, combinations and ways of cooking foods which are easier on the digestive tract in order to give you a bit of a rest and ensure that what is going in, gets absorbed. Slow cooked foods, soups and stews are really useful here as they are easy to digest while maintaining nutrient value really well. Optimising nutrient status is really important for cell turnover and gut wall repair. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1654697120260-OTERENH0SP35Y700C5VQ/unsplash-image-t2kAfymBHGY.jpg Blog - How to heal your gut - 2. Find out what the issue is. If you’ve been struggling with your gut for a long time then getting to the bottom of what’s going on is key. What are the disruptors for you? A first stop could be your GP they will be able to rule out more serious GI issues (and probably diagnose IBS), this is important, especially if you have blood in the stool. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/5ff9d534-973e-42dc-bb01-1baf57c8e82b/unsplash-image-Orz90t6o0e4.jpg Blog - How to heal your gut - Rules of eating: Eat meals regularly, at the same time each day. Eat sitting down at the table, make it a ritual. Make the food the main event. Remove other distractions. Breathe. Take a few deep breaths before you eat to get you back into a rest and digest state. Eat your food slowly, chew properly. Notice what you are eating and really enjoy it. Don’t drink gallons of water while eating it will wash away your digestive juices. Relax for 5-10 mins afterwards. Leave 12-14 hours overnight for your body to digest and assimilate the food you’ve eaten the day before. Don’t snack/graze, leave plenty of time between meals for your body to digest properly. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1654696865491-HISXWYSRJ4M3KFOQ2XCX/unsplash-image-YUIMwavk7AQ.jpg Blog - How to heal your gut - Anti-inflammatories: Curcumin found in turmeric, combine with black pepper for better absorption [1] [2] Fish oils. Try to eat oily fish 3 times a week Quercetin [3] Green tea Ginger For more check out my blog “8 ways to fight inflammation” https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1654696143418-5GK21FN3ATWXP1IRCOFL/unsplash-image-bdZk2REPQRE.jpg Blog - How to heal your gut - L-glutamine food sources: chicken, fish, dairy cabbage, spinach, beets tofu, lentils, beans, peas https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1654696936073-VWEXJFUQF1NGX1U0OF0Y/unsplash-image-GpVak9-cL6E.jpg Blog - How to heal your gut - 8. Move your body Super high intensity training is a stressor and can exacerbate gut issues, at the same time, sitting in front of a screen with your belly scrunched up in a chair all day is not going to help you either. Movement which nourishes the body while reducing stress is ideal for gut healing, think yoga, pilates, tai chi, long walks outside and slow cycles through the park. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1654773630440-QNHP7B9HCUXONRIHQ92U/unsplash-image-rUc9hVE-L-E.jpg Blog - How to heal your gut - Some tips for great sleep Cut out screen time at least 1 hour before bed Take a hot bath with 2 cups of epsom salts Make sure the room is really dark and quiet Make sure it’s ‘Goldilocks’ temperature Read a good book Drink a relaxing herbal tea (lemon balm, camomile and Pukka’s night time are some good ones) Take a magnesium supplement before bed Try lavender room spray or pulse point roll-on https://catrionaspandley.com/blog/gut-brain-connection monthly 0.5 2022-05-30 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1653727482452-7UNT5GQWCUZR4N0TJ4KZ/unsplash-image-00izsTsxMmQ.jpg Blog - The gut-brain connection - There are several ways in which this happens. The gut microbiome: Gut bacteria. The immune system: Including GALT (Gut associated lymphatic tissue). Neurotransmitters: Chemical messengers. The vagus nerve: Major nerve between gut and brain. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1653727332084-MFQNVU6TW6V3NQ8OMD01/unsplash-image-frq5Q6Ne9k4.jpg Blog - The gut-brain connection - The immune system The immune system ‘headquarters’ sit behind the one cell thick wall that is the the gut lining. It communicates with gut microbes through the wall in order to learn about the external environment and identify any potential threats. Once a baddie is identified the immune system mounts an inflammatory response [3]. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1653727938901-579OM4Z0R4U81P7KKJFF/unsplash-image-DWWe3bhkj9k.jpg Blog - The gut-brain connection Neurotransmitters Produced in both the gut and the brain, these are the chemicals which control feeling and emotions, like serotonin and Gamma-aminobutyric acid (GABA). Serotonin, which affects happiness as well as our body clock and sleep, is mainly produced in the gut. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/e71a7763-8f14-4bc4-8861-15269c94f4d2/unsplash-image-CmpFc0vzqWk.jpg Blog - The gut-brain connection - Ways you can stimulate the Vagus nerve to budge it back over to the parasympathetic state: Abdominal breathing exercises. Being outdoors in green country space. Social enrichment (being around others and avoiding isolation). Singing, humming, playing music. Cold exposure (e.g. cold water swimming, cold showers etc.) Laughter (i.e. ‘belly laughter!’). Exercise. https://catrionaspandley.com/blog/whats-all-this-about-the-microbiome monthly 0.5 2022-05-17 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652453722933-NG9QMVB5V26XAC2RXL7T/unsplash-image-mNGaaLeWEp0.jpg Blog - What’s the microbiome and how can you optimise yours? - Who’s really in charge? The gut microbiome’s effects are far reaching, effecting your mood, weight, blood sugar control, immunity (and in turn auto-immunity), energy levels, allergies, cardiovascular health and so much more! Here’s an overview of just some of the mechanisms at play. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652454247909-ISWOG5T4P8Z0SNH24K9Q/unsplash-image-Av-esLsvDvs.jpg Blog - What’s the microbiome and how can you optimise yours? - What not to do. Things that mess it up! Alcohol and smoking Stress Some medications including NSAIDs (i.e. paracetamol, ibuprofen etc.) and antibiotics Processed foods and refined sugars Food intolerances, gluten is a common one Artificial sweeteners Fried food and saturated fat Environmental toxins https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652453643272-8BWFE8ZP5P8PHIVFYPYB/unsplash-image-5XXfyMMan84.jpg Blog - What’s the microbiome and how can you optimise yours? - What to do. Things which help to build your colonies of good bacteria. Stress management Sleep Lots of fruits and vegetables Lots of whole grains, pulses, nuts and seeds Get in the god fats, Omega 3s https://catrionaspandley.com/blog/prime-the-body-to-heal monthly 0.5 2022-06-09 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1651237246970-WPLS24H5IIWURWK9UM8R/unsplash-image--8FjF1p-aw0.jpg Blog - Priming the body to heal - The body has an innate ability to heal. When you cut your finger, you see it heal, you expect it to heal, right? In fact the body is constantly repairing itself, inside and out, renewing cells, fighting pathogens, fighting cancer cells and clearing debris. A lot of us have lost the belief in our body’s power to heal because we are just so used to going to the doctor and them giving you medicine that will sort it out. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1651063940643-3V7SKGT2OL0BJPIP3ZF6/unsplash-image-d825JrXvun8.jpg Blog - Priming the body to heal - Five simple steps to a healthy diet: Eliminate processed, refined and manufactured foods. Eat a wide variety of fruits and vegetables daily, with the emphasis on vegetables and a variety of colour. Eat whole grains, beans and legumes daily. Eat the right fats, oily fish, olive oil and avocados are great sources, limit if not eliminate animal sources of fat. Eat lean meat, dairy and eggs sparingly, if at all. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1651064010125-U258QZ618QMTU52JU7BT/unsplash-image-m0l5J8Lqnzo.jpg Blog - Priming the body to heal - 2. Rest and sleep Not getting enough rest and sleep is a false economy when it comes to your day to day productivity but also long term health. People have always used rest and sleep as part of recuperation from illness, but why wait until you’re sick to reap the benefits? Sleep is crucial for regeneration of the immune system as well as the nervous and every other system for that matter. Neglecting our sleep leaves us open to more frequent infections and more serious malignancy. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1651064366451-K4PZXVVIEMEB4WY88050/unsplash-image-ocXWR-Tz8qY.jpg Blog - Priming the body to heal - 4. Stress management Learning how to control your autonomic nervous system is one of the most powerful things you can do to influence your health. If you are stressed, anxious or are fearful your immune system get’s ready for attack and part of this includes turning on inflammation. There’s a lot of talk about toxic this and that nowadays but we now know that your immune system is literally listening to your thoughts and responding. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/30d15b55-1170-4298-a95b-00a5b68689e2/unsplash-image-4xA6jsNo8FM.jpg Blog - Priming the body to heal - Obstacles could include things like: Food intolerances, which your body will keep reacting to, creating inflammation and compromising gut integrity Ongoing pathogens, e.g. low level viral or bacterial burdens Toxic overload, including heavy metals, xenoestrogens, mould, over the counter medications Smoking Heavy alcohol consumption Poor diet Stress https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1651064734885-8NGXF167M0DABVIOE0SS/unsplash-image-NhU0nUR7920.jpg Blog - Priming the body to heal - 6. Human connection and laughter Don’t forget to have fun! It’s so important to enjoy life and laugh. Positive emotions, human connections and laughter have all been shown to have positive effects on immunity in studies, so much so that laughter has been used formally in treating cancer. On the flip side, social isolation has been shown to be a predictor of morbidity in cancer, cardiovascular disease and other illnesses because of its negative impact on the immune system amongst other things. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1651235838250-RKKXOPWL9FOKJLEGEYQP/unsplash-image-ffmkD8dm7Zw.jpg Blog - Priming the body to heal - 7. Movement Physical activity strengthens the immune system, reduces stress and is good for our mental health. It stimulates the lymphatic system which is responsible for clearing all of the debris made by our body as it fights pathogens, and clears dead cells. Exercise doesn’t need to be too strenuous, in fact over training is in itself a stressor and inflammatory, but consistency is key. Movement will also keep us trim which is conducive to inflammation regulation and good health. https://catrionaspandley.com/blog/autoimmunity-a-holistic-approach monthly 0.5 2022-04-14 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1649847722339-R6K01U6IEHCR7Q2Q25BK/unsplash-image-yNh7S4FqCOQ.jpg Blog - Autoimmunity. A holistic approach to healing. I don’t really think of myself as a person with Crohn’s disease, even though it’s over 20 years since I was diagnosed, because I don’t really hear from it much. I’m symptom and medication free and have been for a long time now. But I do know that my body has a tendency towards immune dysregulation and inflammation and so I am aware that I need to work a bit harder to maintain balance. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1649847842475-BSNG91ZTWO73PNTR4CAC/unsplash-image-LuaT29bdjMA.jpg Blog - Autoimmunity. A holistic approach to healing. While a diagnosis is a relief for many people (it certainly was for me) it can also be too reductionist, the end of the investigation into what’s going on and why. For me it should be the start! It assigns a label, a narrative. You have a chronic illness, for which there is no cure and you’ll be living with it for the rest of your life. That can be terrifying and the fear and stress associated can in themselves be very damaging to the body. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1649847879552-ZO7QEVJ9GV0GWGUCQS2R/unsplash-image-aYPtEknQmXE.jpg Blog - Autoimmunity. A holistic approach to healing. - Key elements to healing are: Regaining intestinal integrity and cultivating a healthy microbiome Reduction and resolution of inflammation Reducing stress chemistry Prioritising sleep, rest and relaxation Identifying and removing causes, triggers and drivers Rebalancing any nutrient deficiencies Rebalancing immunity https://catrionaspandley.com/blog/building-new-habits monthly 0.5 2022-03-21 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1647531711933-BHBKTD55LC15612OAUG5/unsplash-image-CgyrwbE6Hm4.jpg Blog - Springtime is the right time to build new habits - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://catrionaspandley.com/blog/foods-to-combat-stress monthly 0.5 2022-03-03 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646153919723-9UD1QX4JRLRV4H3U1HR1/unsplash-image-mNGaaLeWEp0.jpg Blog - Foods to combat stress and anxiety Stress management is easier said than done, modern life is full of stressors from deadlines and unreasonable bosses to poor diet, alcohol and even over training. When we encounter a stressful situation the body shifts into ‘survival mode’ by activating the sympathetic nervous system which floods the body with hormones to prepare for attack. Unfortunately our bodies don’t distinguish between being in terrible physical danger and simply living fast paced modern lives. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/919f6110-cf37-4573-b8ff-ec9c070a4ecd/unsplash-image-HK4n3W95F2c.jpg Blog - Foods to combat stress and anxiety - 1. Balance your blood sugar levels Blood glucose levels and cortisol (the stress hormone) are intimately related. When we are stressed the body releases glucose into the blood stream to be fuelled and ready for action. On the flip side, low blood sugar levels result in increased cortisol levels. Ever been ‘hangry’? https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/37831432-562e-45cd-b5eb-3c1e165dd17f/unsplash-image-e7NPdTlYlz0.jpg Blog - Foods to combat stress and anxiety Magnesium can become really depleted during times of stress, symptoms of deficiency include, fatigue, anxiety, mood disorders and insomnia. Make sure you are getting enough green leafy vegetables, whole grains, nuts and seeds, lentils and dark chocolate. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/f4d6ee1e-7654-4c1d-b7e5-6f43de6c69de/unsplash-image-xMS2XmKwV2U.jpg Blog - Foods to combat stress and anxiety - 5. Nourish your microbiome Studies have shown that the bacteria in your gut have a direct effect on stress response and brain function. A healthy microbiome will improve resilience as well as mood and help to lower inflammation. Make sure you’re regularly eating pre-biotic foods e.g. oats, garlic, onions, asparagus, bananas, apples and probiotics, e.g. kombucha, kimchi, sauerkraut, kefir, miso. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1930fb73-c534-499a-899e-ec6dc9629d72/unsplash-image-m8Ep2H_PzHI.jpg Blog - Foods to combat stress and anxiety Dark chocolate Rich in anti-oxidants and phyto-chemicals to reduce stress hormones. Whole grains Increase levels of serotonin which helps to reduce stress as well as steadying blood sugar levels through a slow release of glucose. Leafy green vegetables Rich in magnesium, vitamin C and a good source of fibre to feed that microbiome. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646236999609-UM4KWD2XRBJ7VVNWYVOP/unsplash-image-cueV_oTVsic.jpg Blog - Foods to combat stress and anxiety Avocados Contain mono-unsaturated fat, vitamin C, B6, potassium and fibre. Prebiotic and probiotic foods: oats, vegetables, kefir and kombucha Cultivate a healthy microbiome. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646237228071-5BLWXGBFB7JZRJZ64KBS/unsplash-image-Iq0rbPBXJ8Y.jpg Blog - Foods to combat stress and anxiety Citrus fruits, kiwis and strawberries Vitamin C boosting foods help to reduce levels of cortisol in the blood. Oily fish Lower the harmful effects of stress related inflammation as well as improving heart health. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646237950377-US1TICPAFUT1XRYWZPKI/unsplash-image-ENIQfjWE0b4.jpg Blog - Foods to combat stress and anxiety Nuts and seeds Replace B vitamins, are healthy fats and a great source of protein. Bananas Good source of potassium, magnesium and rich in B vitamins, bananas are a great snack choice when you want something sweet. https://catrionaspandley.com/blog/crohns-what-to-eat monthly 0.5 2022-02-11 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1644576478016-YDDZZ1EEMZIOB0KQ792X/unsplash-image-jUPOXXRNdcA.jpg Blog - What can I eat with Crohn’s disease? When I was first diagnosed, I was told a range of different things from different doctors, e.g. “diet has no bearing whatsoever on your disease” and “stick to a low residue diet; white bread, jam, boiled sweets, no veggies etc. etc. add sugar to things to gain weight”. Ouch! It was a long time ago and I think things have generally moved on. Well, maybe not always so much. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1644402065980-FTGY6PZRS61TZIHQZAYH/unsplash-image-tzl1UCXg5Es.jpg Blog - What can I eat with Crohn’s disease? - Maybe the best place to start is WHAT NOT TO EAT. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/92d5895b-8f96-4f1b-aecb-4a0614fdceda/Screenshot+2022-02-09+at+11.33.40.png Blog - What can I eat with Crohn’s disease? - Figure 1. Figure 1. Chiba M, Nakane K, Komatsu M. “Westernized Diet is the Most Ubiquitous Environmental Factor in Inflammatory Bowel Disease”. Perm J. 2019 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1644403757051-0EQNBFS34BNRUMOFO5LL/unsplash-image-KPDbRyFOTnE.jpg Blog - What can I eat with Crohn’s disease? - So…. WHAT TO EAT. https://catrionaspandley.com/blog/4mc4io7f5cv18wbg7a0siz2rk5w2v8 monthly 0.5 2022-01-27 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1643295110558-2PO7K3FAQMVP5ZPRXA7E/unsplash-image-2eIu2RFed8w.jpg Blog - What is IBS and what causes it? - Gastric juices After chewing and swallowing food several gastric juices are needed to aid the digestion of food. If these (stomach acid, pancreatic enzymes and bile) are impaired you’ll be unable to properly break down foods, absorb them and eliminate them. Poorly digested foods lead to fermentation in the gut, imbalances in gut microbiome, food intolerances and lack of absorption of nutrients. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/333a465a-dffd-4326-a6dd-6b803cf519df/Screenshot+2022-01-27+at+13.18.35.png Blog - What is IBS and what causes it? - Alterations in the microbiome The good bacteria which live in our guts do a whole load of things to protect and promote our health, much of which we are just discovering. Their role in healthy digestion and immune function (inflammation regulation) is key. Dysregulation or ‘dysbiosis’ can lead to all kinds of symptoms including, constipation, diarrhoea, cramping and bloating as well as fatigue, dysregulated immunity, brain fog, fatigue and mood changes. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1643288895165-DYNBLBLZKW90KJZT3H3S/unsplash-image-xluD0ylgWyg.jpg Blog - What is IBS and what causes it? - Chronic stress When you are stressed or feel threatened the body switches into a ‘sympathetic’ state and gets you ready for fight or flight. It prepares for attack. It switches on the immune system, releases glucose into the bloodstream (incase you have to run), increases your heart beat and dilates your pupils. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1643289072858-E4DMRVAKEHR61L6YIAFE/unsplash-image-rFlbImRVRVI.jpg Blog - What is IBS and what causes it? - Food intolerances A lot of people with IBS see an improvement when they remove certain foods from their diet. Common offenders are gluten and dairy but other common problem foods include wheat, coffee, alcohol, eggs, onions, citrus foods and yeast. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1643289784399-1P08H3OOUH8RCMIJGBP8/unsplash-image-DYTQrnJ5FJ0.jpg Blog - What is IBS and what causes it? - Changes in gut-brain interactions We’ve all experienced ‘butterflies’ or had a knot in our stomach when we’ve felt anxious, this is because the brain and the gut are in constant communication via our neurotransmitters, the vagus nerve and hormones. It makes perfect sense then that what is going on in our brain is effecting our gut and vice versa. Many people who suffer from IBS also suffer from depression and anxiety. https://catrionaspandley.com/blog/7-ways-to-fight-inflammation monthly 0.5 2022-01-18 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639069918010-L1OBYHW9TBLRQTOZI1BN/unsplash-image-YUIMwavk7AQ.jpg Blog - 8 Ways to Fight Inflammation Naturally Inflammation is the body’s natural response to foreign invaders and damage. We create inflammation to protect the body from infection, injury or disease be it a virus, bacteria or a break or sprain. Fever, swelling, pain and redness act both to resolve the problem by killing bacteria/virus and tell us to rest up! https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639070225922-AOT9MGYWN6U2JC5C2O37/unsplash-image-WOxddhzhC1w.jpg Blog - 8 Ways to Fight Inflammation Naturally - Eat a wide range of fruits and veggies Diets rich in fruits and vegetables supply important antioxidants and phytochemicals that are powerful anti-inflammatory nutrients and support a healthy microbiome (crucial for regulating inflammation). Brightly coloured fruits and vegetables, specifically green, orange, yellow, red, and purple contain many beneficial plant compounds called phytochemicals. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639070488453-WO8KUBLDQOWUIN99V2YR/unsplash-image-bpPTlXWTOvg.jpg Blog - 8 Ways to Fight Inflammation Naturally - Eat healthy fats The long chain Omega 3 fatty acids you find in oily fish are abundant in EPA (eicosapentanoic acid) and DHA (docosahexanoic acid) which have been shown time and time again to be potent anti-inflammatory agents. Aim for 2-3 servings of ‘SMASH’ fish (sardines, mackerel, anchovy, salmon or herring) per week. You may want to include a good quality high strength fish oil supplement. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639489317670-ZNLTWAXGAVGX08NIN5SO/unsplash-image-mRaNok_Ld6s.jpg Blog - 8 Ways to Fight Inflammation Naturally - Add in anti-inflammatory herbs Try adding as many herbs and spices to your diet as possible, they have amazing healing powers. Here are some of those with the most potent anti-inflammatory powers. Getting these into your diet whenever you can will have a big impact on lowering inflammation. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639489908532-22N9ANKQI4NRPL1G8P85/unsplash-image-Q8x7gLr8bxg.jpg Blog - 8 Ways to Fight Inflammation Naturally - Remove processed foods and refined sugars These foods create a huge amount of inflammation in the body, they lead to cancer, cardiovascular disease, diabetes and autoimmunity. Removing them from your diet is a no brainer. Here are some of the main offenders. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639490652306-U8C9ANWVFCLE9HKPLCTW/unsplash-image--c0PJUAtpSo.jpg Blog - 8 Ways to Fight Inflammation Naturally - Find and eliminate any food intolerances Identifying and removing any food allergens or sensitivities allows the gut to heal and the body to resolve the inflammation caused by their presence. Common food intolerances are wheat, gluten, dairy, nuts, eggs, soy and shellfish. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639490900644-FG5CKPX6ENTRAGF6PWYJ/unsplash-image-mNGaaLeWEp0.jpg Blog - 8 Ways to Fight Inflammation Naturally - Exercise Studies have shown that people who exercise regularly have reduced levels of inflammation. This is in part because of the reduction of body fat, which in itself creates systemic inflammation, but also because of the chemicals released through exercise which reduce TNF-α (an inflammatory cytokine) and increase anti-inflammatory chemistry. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639491480630-R4NKCVAFJVV2CRSAZYPG/unsplash-image-xluD0ylgWyg.jpg Blog - 8 Ways to Fight Inflammation Naturally - Stress less Modern life is full of stressors. When we encounter a stressor the body shifts into survival mode by activating the sympathetic nervous system which floods the body with a whole load of hormones to prepare it for attack. Unfortunately evolution hasn’t caught up with the fact that we are rarely in terrible physical danger. 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It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://catrionaspandley.com/what-to-expect daily 0.75 2024-07-03 https://catrionaspandley.com/anti-inflammatory-protocol daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1623254836017-CURQW0KOQCBZ7GO1U0C9/unsplash-image-s285sDw5Ikc.jpg Anti-inflammatory protocol https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1623253686876-WDBNQJ8JYM5R47FYPWSM/unsplash-image-hW6ssMsiwcI.jpg Anti-inflammatory protocol https://catrionaspandley.com/crohns-and-colitis daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1669908281608-PG1ZCXV0HYNGJG8GWFGR/0B745471-5912-4207-9DD9-DFD1D0550BDB_1_201_a.jpeg Crohn's and Colitis - Blog post: 7 things I wish I’d known about Crohn’s when I was diagnosed. I was diagnosed with Crohn’s disease 24 years ago. Today I live medication and symptom free. Here are 7 things I wish I’d known back then. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1669910474537-VPHTVOWZ749YUDRKAC9W/unsplash-image-KPDbRyFOTnE.jpg Crohn's and Colitis - Blog post: What to eat with Crohn’s disease. One of the most frequently asked questions when people are diagnosed with Crohn’s disease. However, it’s usually inadequately answered by most clinicians because there is no ‘prescribed’ protocol for longterm nutritional support. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652873675962-7LT0PRCMN4UY2YFXGQI7/unsplash-image-yNh7S4FqCOQ.jpg Crohn's and Colitis - Blog post: Autoimmunity. A holistic approach to healing. An autoimmune disease doesn’t necessarily mean a life of chronic illness. In this blog I outline my key elements for healing autoimmunity. For each person there are reasons which need to be identified and can then be addressed. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652873903285-U5JPE6SF2X4CUQYVK5AB/unsplash-image-YvYBOSiBJE8.jpg Crohn's and Colitis - Blog post: Priming the body to heal. The body has an innate ability to heal. Getting your body into the best shape possible in order to deal with everything from pathogens to cancer cells is key to better disease outcomes and something which is often overlooked in modern medicine, where the focus is on the ‘medicine’. Find out more about how you can prime your body to heal. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652874255319-SNCX2JVQM0FHOP6R50ZJ/unsplash-image-w46WZBxI_uk.jpg Crohn's and Colitis - Blog post: 8 Ways to Fight Inflammation Naturally Signs that you are experiencing chronic inflammation may be chronic fatigue, aches and pains (often we just put these down to old age), weight gain, brain fog, gastrointestinal issues, frequent infections and mood disorders such as depression and anxiety. Diseases associated with chronic inflammation are, cardiovascular disease, diabetes, auto-immunity, stroke, cancer, asthma, eczema and many more. There are lots of things we can do to push the body towards a less inflammatory state. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652874385275-UHJRLD8XRF30IJMAT4CR/unsplash-image-ffmkD8dm7Zw.jpg Crohn's and Colitis - Crohn’s and Ulcerative Colitis. Fundamentals for better disease outcomes? Click here to find out more. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1626858765854-MSG5R1JQ4Y3X5FO7UT5G/Screenshot+2021-07-21+at+10.11.16.png Crohn's and Colitis - IBD, nutritional support. What is the latest research is telling us about nutritional interventions for Crohn’s and Colitis. Find out here… https://catrionaspandley.com/lifestyle daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646317528395-MMPAHVPT9EBNARPG856M/unsplash-image-mNGaaLeWEp0.jpg Lifestyle medicine and Stress management https://catrionaspandley.com/autoimmunity-1 daily 0.75 2022-07-12 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652872732194-62Q3OBZ06O3WDKDQYY9H/unsplash-image-LuaT29bdjMA.jpg Autoimmunity - Blog post: Autoimmunity. A holistic approach to healing. An autoimmune disease doesn’t necessarily mean a life of chronic illness. In this blog I outline my key elements for healing autoimmunity. For each person there are reasons which need to be identified and can then be addressed. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/37831432-562e-45cd-b5eb-3c1e165dd17f/unsplash-image-e7NPdTlYlz0.jpg Autoimmunity - Blog post: 8 Ways to Fight Inflammation Naturally More and more people live with chronic inflammation because the body is constantly being bombarded by so many external factors which the body deems ‘suspect’. Add in poor nutrition, decreased immunity due to stress and lack of sleep and the body cannot completely resolve the situation, struggling on with low-grade infection and ongoing (chronic) inflammation. Find out how you can dampen the fire. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1623256408770-GHPK3BAN3DMTYJALCLMG/unsplash-image-GdTLaWamFHw.jpg Autoimmunity - Anti-inflammatory protocol. Certain foods and lifestyle choices increase inflammation and others work to dampen it. In autoimmunity it’s vital that you live in a way which pushes the body away from inflammation. Check out what you can do here….. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652870791104-KWP6VTVYZYMRPJ9G9D1N/unsplash-image-DgW9B48pRb4.jpg Autoimmunity - Autoimmunity: why is your body misbehaving? Identifying these causes or triggers and addressing them is the first step towards better disease outcomes. Working with a practitioner enables you to explore, identify and then re-balance. Common causes and triggers of auto-immunity: https://catrionaspandley.com/causes-and-triggers daily 0.75 2022-01-12 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1621416490659-2F2IYNU9L06G2U8602WX/microbes_gut-microbiota.jpeg Causes and triggers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1621416623701-UHW2ZJLGIENOE75XN23O/unsplash-image-6eWCffx1fUs.jpg Causes and triggers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1625046284484-YZ2ZB1PH6ENG5LDSWKL1/unsplash-image-mVhd5QVlDWw.jpg Causes and triggers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1621416827945-4MQ41NC3ZC0OGVBB8N31/unsplash-image-70e440rPW9g.jpg Causes and triggers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1621417083687-JUVO7DDRXLGMEJ150UTN/unsplash-image-Hvi8uRiaW7w.jpg Causes and triggers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1625046693740-ZUTBVT29K2TIGLDQZTJS/unsplash-image-7OabDHeImsA.jpg Causes and triggers - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://catrionaspandley.com/new-page daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1638358295430-5C3ZZWV4KAIB7NMPJ3GN/unsplash-image-IGfIGP5ONV0.jpg Menu planning - Simple lunch ideas cheat sheet Use this guide to build hundreds of different perfectly balanced nutritious lunches you can take to the office or have at home. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847765301-447UDK2L5WJTURLWTECI/image-asset.jpeg Menu planning - Meal Planning Plan ahead to make sure you are getting everything you need, and not making bad choices. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847765301-447UDK2L5WJTURLWTECI/image-asset.jpeg Menu planning - Batch Cooking for Beginners. Whatever it is, the way you tell your story online can make all the difference. https://catrionaspandley.com/simple-lunch-cheat-sheet daily 0.75 2023-01-03 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1623848948312-DH6RXNZ1UMFF91P360G0/unsplash-image-tHfJ3mevHi0.jpg Simple lunch cheat sheet - Step 1. Start with some healthy whole grains (2/3 of a cup) e.g. quinoa, buck wheat, brown rice, millet or barley. You can batch cook these ahead of time. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1623852262764-KBIF0KV02BX1RX1KYWWM/unsplash-image-5PDlOQOKOpA.jpg Simple lunch cheat sheet - Step 2 . Add 2-3 vegetables. Aim for variety of colour, each colour has its own phytochemicals (plant chemicals) which are really beneficial for the body. Try carrots, radish, mange tout, tomato, red pepper, red cabbage and Brussel sprouts. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1641999381721-690K6GD28BFOFJSSS56Z/unsplash-image-xPz5iMd1y7k.jpg Simple lunch cheat sheet - Step 3. Add some protein. This could be lentils, chickpeas, beans, eggs, fish, chicken. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1623849729356-DKDGGW6HWNLT45DT8B6Q/unsplash-image-4TY1uOJ5LG4.jpg Simple lunch cheat sheet - Step 4. Add a big handful of green leaves like spinach, rocket, kale or cavolo nero. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1623851122421-KJS6BRNQS4WHBV4MWWXG/unsplash-image-u_bKMONHwY8.jpg Simple lunch cheat sheet - Step 5. Sprinkle with nuts and seeds (1 tablespoon). Grind them in a coffee grinder to release their magic properties. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1623850447258-TT12QEZ7WWG0EVIMISXN/unsplash-image-i0IvwAhhGZM.jpg Simple lunch cheat sheet - Step 6. Add a dressing. Drizzle a really good olive oil or add lemon juice (or both!). Try tahini or yogurt. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1623851918871-N5LLM3USYU100S0QBZV0/unsplash-image-WGZv8R05LSo.jpg Simple lunch cheat sheet - To finish. Add in fresh herbs and spices of your choice. Try a 1/4 tsp of turmeric, some pressed ginger, freshly chopped parsley or sprigs of mint. You’ll add in flavour while boosting the health benefits of the dish. https://catrionaspandley.com/menu-1 daily 0.75 2026-01-22 https://catrionaspandley.com/menu-3 daily 0.75 2021-06-16 https://catrionaspandley.com/menu-4 daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847772393-FNPIPMGYTQQDZPZ9S9GJ/image-asset.jpeg Menu 4 - Breakfast https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847771306-S621ZTW7OO1Y45E246G1/image-asset.jpeg Menu 4 - Dinner https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847771010-KVYYCYPET1XP7VSFXI44/image-asset.jpeg Menu 4 - Lunch https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847771683-AVTZ5MM2EON495ITRAF0/image-asset.jpeg Menu 4 - Drinks https://catrionaspandley.com/cabbagesoup daily 0.75 2022-10-27 https://catrionaspandley.com/recipes-1 daily 0.75 2023-08-15 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1638360643777-VZ65QYGSWIGLT9MT6UEF/unsplash-image-IGfIGP5ONV0.jpg Recipes Simple lunch ideas cheat sheet Use this guide to build hundreds of different perfectly balanced nutritious lunches you can take to the office or have at home. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/958f03eb-4b2a-416a-9512-c2b55fef3f9b/cabbage+soup.jpeg Recipes - Gut Healing Cabbage Soup This hearty soup is infinitely adaptable and provides a great base for soups, stews and casseroles. It provides the body with an easily digestible source of vitamins and minerals as well as fibre. Go to recipe… https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639567806406-38RAKDJYYAKRB0166SC5/unsplash-image-wCml4tvK-Yg.jpg Recipes - Golden milk This is a great warming and creamy alternative to coffee. The turmeric, ginger and cinnamon are super anti-inflammatory and have immune-protective properties. This drink has been used in Ayurvedic medicine for centuries. Recipe here. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1641395847614-73T2TQHWDCH26ZHPJ000/unsplash-image-cZIiXRX9PqE.jpg Recipes Recipe by Rachel de Thample https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/d090f4e4-3cab-43b3-b1ad-7bf7d75dceed/unsplash-image-_X6wpmJhej0.jpg Recipes - Overnight oats. Healthy and super easy to prepare, this recipe can be adapted over and over. Check out the recipe and some topping ideas here. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1642605731325-5NHOSCKZS77H6T66VQRF/unsplash-image-JYFmYif4n70.jpg Recipes - Immune protective tea This super immune protective tea is anti-viral, anti-microbial and mood modulating. Perfect for the winter months. Get the recipe. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/85486a2f-193c-4c3c-95d0-ed3e012f1c79/Screenshot+2022-03-08+at+11.29.32.jpg Recipes - One-pot spicy lentil stew. I love this stew, completely plant-based, it’s packed with nutrient dense veggies, is easy on the digestive system and is super anti-inflammatory. AND it tastes amazing, even Mr S thinks so. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646750912324-C5BLSJQYQF2BMZGKQIVM/unsplash-image-iURDaRPA_sU.jpg Recipes - Pesto any way. Pesto is a great thing to have in the fridge and add to pasta, salads, to use in stews or add to soups. It’s also a really good way of using up your greens and avoiding food waste. Get the recipe. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/637fe1d9-e5ae-44de-9737-afed7fa79f29/Screenshot+2022-03-08+at+15.27.55.png Recipes - Sweet potato & black bean shepherds pie I love this recipe, it’s so good for you and easy to prep in advance and freeze. It’s shamelessly taken from Deliciously Ella. Enjoy! https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1654781860167-HHY4ET6AN6QSEX3WRLEM/unsplash-image-Jwz8ZMxhoSs.jpg Recipes - Simple Chia Pudding Chia pudding is the perfect healthy snack, it’s high in fibre, high in protein and is high in Omega 3s which are super anti-inflammatory. It’s also mucilaginous, which means it forms a kind of gel-like consistency which forms a protective layer in your digestive tract, so is great for gut healing. And it’s so easy to make. Here’s the recipe. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/7fb6c987-0f54-4445-9713-27fbca52344d/image-asset.jpg Recipes - Very Berry Smoothie This is my ‘go to’ berry smoothie, it’s a quick and simple breakfast to help you pack in the nutrients before you even leave the house. Add in your protein powder and herbs for a great start to your day. Here’s the recipe. https://catrionaspandley.com/favouritefinds daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1626863664625-ZHV3DC25CFNSGHNXIZN3/Screenshot+2021-07-21+at+11.34.08.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1626864047689-5NHCLL9F6N09X9D5UPZL/Screenshot+2021-07-21+at+11.40.26.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1626864167702-50DSST2TISA91UQSZB2Q/Screenshot+2021-07-21+at+11.42.29.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1626864246265-JGIZ9841QAMJFX6LJUBZ/Screenshot+2021-07-21+at+11.43.45.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1628071316682-YB0L8IJYW56O5MP8GOH5/Screenshot+2021-08-04+at+11.01.17.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1639569754484-KH5ZA5016WUXJOEQO0UR/Screenshot+2021-12-15+at+12.02.10.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1641470049762-RE1LMD8HLSBDQUNZZJ05/Screenshot+2022-01-06+at+11.52.32.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1641471039485-CQ2KAWAC49RDENU6XI70/Screenshot+2022-01-06+at+12.10.22.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1642438920049-0BUCMG4WWCX8V78VHEE4/Screenshot+2022-01-17+at+17.01.40.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646757797901-X6X7GDCGXQU0MZOYWEC1/Screenshot%2B2022-03-08%2Bat%2B16.39.58.jpg Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1649846241158-MZ78MQYTGR07VJ5C2VQP/Screenshot+2022-03-08+at+16.52.58.png Favourite finds https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1651142948692-SNZS7IZ0CGZ6UGJ1WP4Z/Screenshot+2022-04-28+at+11.48.41.png Favourite finds https://catrionaspandley.com/research daily 0.75 2023-08-15 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/e0428d69-6b21-4d9b-b7ed-68288cdd78f1/Screenshot+2023-08-15+at+16.37.05.png The Science - Gut Microbes, Volume 15, 2023 The dysregulation of the endocannabinoid system by linoleic acid found in vegetable oils such as sunflower, safflower, soybean, corn, and canola oils as well as nuts and seeds. Click here to read full article. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1626859691359-IAAA7KRC3OGV2G004YGJ/Screenshot%2B2021-07-21%2Bat%2B10.11.16.jpg The Science - European Journal of Nutrition. This recent research paper outlines the role of specific nutrients in the successful maintenance of remission of Crohn’s Disease. Click here to read the full article. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/e1da0c51-80d2-4e60-ae68-98dd9f97de26/Screenshot+2022-01-05+at+10.12.22.jpg The Science - Case study. This case study examines the efficacy of a plant-based diet in promoting and maintaining remission in a young man with Crohn’s disease. Read full report here. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1a5291b6-d3ae-4120-b466-734f3a0297da/Screenshot+2022-01-05+at+10.27.20.jpg The Science - Review: Western Diet V Mediterranean Diet. This review from Tomasello et al. examines low fibre diets and their effect on the Microbiome and its relation to inflammatory bowel disease. Read the full article here. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/cde1f65f-56dc-4be8-865e-d8c633f61d20/Screenshot+2022-01-05+at+10.42.30.png The Science https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/76aa551c-7cd6-4b93-bf76-3f50f1f2a63c/Screenshot+2022-01-05+at+10.48.42.png The Science - Study: Diet patterns and gut microbiome. Clinical intervention using a Mediterranean Diet to successfully promote more diverse microbiome in Crohn’s patients in remission. Read the full article here. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/d0048898-ed92-4e57-8d13-b020646ac9f4/Screenshot+2022-01-19+at+11.47.49.png The Science - Study: Transferring the Blues. This study looked at what happened when the gut microbiome from a bunch of depressed patients was transferred to rats. The rats got depressed! Totally fascinating. Read the full article. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/f534e084-9937-40eb-a222-f38adcddcb11/Screenshot+2022-02-07+at+14.35.17.png The Science - Article: Westernised Diet is seen as the most significant factor in triggering IBD. This paper examines the role of the Western diet in the increasing numbers of IBD cases. Read the full article. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/28938428-9af4-4bf1-97c9-69c4d1e09cf3/Screenshot+2022-02-07+at+15.22.52.png The Science - Review: The role of a plant-based diet in the management of IBD. This paper looks at the correlation between a western diet and IBD in developed and wealthier countries and the favourable shift in gut microbiota induced by a plant-based diet. Read the full article. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/c5680963-f437-4c91-ab42-143a2c290706/Screenshot+2022-03-09+at+16.28.27.png The Science - Review: Therapeutic implications of diet in IBD. Concludes there is therapeutic potential for the Mediterranean and Vegan/Vegetarian diets as well as fasting in IBD, but asks for more rigorous randomised trials to be conducted. Amen to that. Read the full study here. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/e81fb52c-4954-420d-8247-a0ed51618315/Screenshot+2022-04-13+at+11.14.41.png The Science - Articles from Nutrients 2020 May. Article exploring the benefits of nutritional interventions as therapy for Rheumatoid Arthritis. Read the full article here. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/ec454d6f-26e5-4505-ad27-b18d6ba64ffa/Screenshot+2022-05-24+at+15.38.32.png The Science - Review: The Impact of Dietary Fibre on Gut Microbiota in Host Health and Disease. This review, we will focuses on dietary fibres, how they interact with gut microbes and lead to the production of key metabolites such as short-chain fatty acids, and discusses how dietary fibre impacts gut microbial ecology, host physiology, and health. Click for full article. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/76dc0705-f887-41f5-883b-36a8d1fa8cf8/Screenshot+2022-05-24+at+16.25.27.png The Science - Review: The role of short-chain fatty acids This review looks at the potential for short chain fatty acids to directly influence psychological functioning. Read full article. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/d8a0c291-5f2b-4772-8043-fd77bec1ad15/Screenshot+2022-06-09+at+15.25.31.png The Science - Review: The influence exercise has on the microbiome. This review explores the positive effect that aerobic exercise has on the diversity and abundance of microbes of gut microbiome and the positive effect this has on the gut-brain connection. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/cdd88fb4-0e38-4797-bc38-a1270b27200d/Screenshot+2022-06-09+at+15.31.38.png The Science - Review: How Microbiota and Host Inflammasome Influence Brain Physiology and Pathology This review highlights the profound effect that gut microbiota has over the biology of the brain. https://catrionaspandley.com/fundamentals-for-better daily 0.75 2026-01-22 https://catrionaspandley.com/digestive-health-page-2 daily 0.75 2022-05-30 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1621416490659-2F2IYNU9L06G2U8602WX/microbes_gut-microbiota.jpeg Digestive Health page 2 - Blog post: What’s the microbiome and how can you optimise yours? We are now learning more and more about the colonies of bacteria that live in our guts, and are starting to see from clinical trials the incredible impact that our gut microbiome has over all aspects of our physical and mental health. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1644586343787-86MJLUKR17MO4LS6TIYX/image.jpg Digestive Health page 2 - Blog post: What is IBS and what causes it? A collection of symptoms rather than a specific disease process or certain ‘illness’, IBS is generally diagnosed when doctors have ruled out other pathologies such as a gastric infection, IBD (Crohn’s or Ulcerative Colitis), celiac disease and cancer. But the vague nature of the syndrome and lack of a simple solution means that patients are often left with little relief. Find out what the root causes are and what you can do to get better results. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1652872427534-Z2TRTMW6RMFYKUWMRKNH/unsplash-image-KPDbRyFOTnE.jpg Digestive Health page 2 - Blog post: What can I eat with Crohn’s disease? This is one of the most frequently asked questions when people are diagnosed with Crohn’s disease, but it’s usually inadequately answered by most clinicians because there is no ‘prescribed’ protocol for longterm nutritional support. The right nutritional can make all the difference to disease outcomes when it comes to IBD. It’s worth committing to getting a good understanding of what will work best for you. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1653896027344-RKKXDB54PNYST47KM8PD/unsplash-image-19SC2oaVZW0.jpg Digestive Health page 2 - The gut-brain connection. If you’ve ever had ‘butterflies’ you already know that your brain has a direct line to your gut. Find out more about how this bi-directional relationship works and how the foods you eat can affect it. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/96fd57a1-cb55-4bdd-9823-2b3ab3fc1945/unsplash-image-8pWavjyk3Uc.jpg Digestive Health page 2 - Gut health. Common signs that your gut health might need some attention are bloating, cramping, constipation/diarrhea, fatigue, brain fog, mood swings, poor cognition, skin conditions and auto-immunity. Get in touch to find out how you can identify what’s going on with you and how you can heal. https://catrionaspandley.com/microbiome daily 0.75 2022-01-12 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1627308466533-WLUJ7BG9A0W7DX0K0YEG/unsplash-image-TZw891-oMio.jpg Microbiome - How nutrition can influence the microbiome. Very simply, you want to make sure the good bacteria outnumber the bad bacteria. An imbalanced microbiome can lead to bloating, IBS symptoms, brain fog, bad brain chemistry, poor concentration, skin complaints, weight gain and autoimmunity. There is a lot that we can do to feed the good bacteria and make sure they flourish. If you suspect that you may have imbalance you can work with me to find out what is going on and regain balance. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1627308335700-10DXXF7C2LZY4OKPKR4C/unsplash-image-TcNG1talu3s.jpg Microbiome - Fermentation. Fermented foods are one way of reintroducing good bacteria. Click here for Rachel de Thample’s Kombucha recipe. https://catrionaspandley.com/the-gut-brain-connection daily 0.75 2026-01-22 https://catrionaspandley.com/about-catriona daily 0.75 2025-07-24 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/02c6be4a-2c0b-4f9c-8987-18ad2c10d70e/WhatsApp+Image+2021-12-18+at+18.13.43.jpg https://catrionaspandley.com/privacypolicy daily 0.75 2026-01-22 https://catrionaspandley.com/termsofengagement daily 0.75 2026-01-22 https://catrionaspandley.com/cancellationpolicy daily 0.75 2026-01-22 https://catrionaspandley.com/golden-milk-recipe daily 0.75 2022-01-04 https://catrionaspandley.com/clinic-open daily 0.75 2026-01-22 https://catrionaspandley.com/kombucha-recipe daily 0.75 2022-01-13 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/a6fbf4ac-0f97-417b-85b0-a0a5acc1dbc2/unsplash-image-5cFqO92t7pM.jpg Kombucha recipe - Ingredients: Makes 1 litre 4 tea bags or 4tbsp (level) loose-leaf tea (black, green, white) 1L boiling filtered water 85g raw, organic caster sugar 1 kombucha scoby 2tbsp kombucha from a previous batch, or 2tbsp apple cider vinegar You will also need: A 1.5L jar or jug, for fermentation Cheesecloth or a clean tea towel Bottles, for storage Fermentation time: 5-14 days https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/c6c3c908-8558-4675-becc-6ff8e8beaa7f/unsplash-image-an5Jf8HROtY.jpg Kombucha recipe - Method. 1. Brew the tea with the boiling water in a heatproof jug, allowing it to steep for 30 minutes to one hour. Strain the tea into the jar or jug, then whisk in the sugar until dissolved (I tend to ferment kombucha in a Kilner-style jar). 2. Once your tea has cooled to room temperature, add your scoby. Pour in the two tablespoons of kombucha or apple cider vinegar – this helps to kick-start fermentation; add more if you want to speed up the fermentation (or brewing) process. 3. Cover with a clean cloth and leave to ferment at room temperature (18–22°C) for five days to two weeks. 4. Strain the kombucha through a cloth-lined sieve into a jug. Pour into bottles and seal with corks or stoppers. Leave at room temperature for 24 hours to build up carbonation. Then keep in the fridge until ready to drink, or for up to six weeks; the longer you leave it, the tangier it will become. https://catrionaspandley.com/overnight-oats daily 0.75 2022-01-12 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1641397570123-YUD4P0ZNXHPCIQR1LRQW/unsplash-image-XDPtFWNAMXs.jpg overnight oats - Ingredients. Oats. Old-fashioned organic wholegrain oats are best. Avoid quick oats or oat meal. Plant Based Milk. Use a fortified, unsweetened, plant-based milk at a 1:1 ratio with the oats. For example, 1/2 cup (120 ml) of milk per 1/2 cup (120 ml) of oats. Simply mix the oats and milk together, add any extras and refrigerate overnight. Optional extras. Chia seeds. Chia seeds help bind the ingredients as well as being anti-inflammatory and great for your digestive tract. I usually add a tablespoon but you can experiment. Adding overnight will soften them and make them more digestible. Yogurt. Yogurt adds extra protein and creaminess. Use a dairy or plant-based yogurt and adjust the amount to your preference. Sweetener. A little maple syrup, 2–3 chopped dates, or half a mashed banana can sweeten your overnight oats. Matcha, Cacao or Berry Powder. Soak the oats with a superfood powders to add flavour and add a healthful boost. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1641398627873-ZV0GJXKU32XF72H59PSQ/unsplash-image-LzrMzmVWhJw.jpg overnight oats - Optional toppings. Ground flax seeds Matcha powder Berry powder Nut butter, almond, cashew or peanut Tahini Nuts and seeds of your choice Banana Apples or pears Berries. Raspberries, blueberries, blackberries. Turmeric, cinnamon, nutmeg. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1641403079278-ZQ91NT8PGDCI71QQME6K/unsplash-image-DfbrRpHTLy0.jpg overnight oats - Some good combos. Banana, almonds, cinnamon Yogurt, blueberries, tahini, ground seeds Chia, matcha, berries Raspberry, almond butter, chopped nuts Flax, Apple, pecans, cinnamon, nutmeg Banana, cacao nibs, coconut flakes, maple syrup https://catrionaspandley.com/appointments-1 daily 0.75 2026-01-22 https://catrionaspandley.com/appointments-2 daily 0.75 2026-01-22 https://catrionaspandley.com/anti-inflammatory-pdf daily 0.75 2026-01-22 https://catrionaspandley.com/catrionaspandleycom daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1673537370095-2SB3ZBBVW4EFNYVLZHQQ/unsplash-image-47mkgWDly0c.jpg https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/aaf3b918-34e6-4af5-9764-96bdc5dfee7b/Screenshot+2022-07-11+at+16.21.14.png https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1673537416433-FCHXFZESULV4S15IPGKZ/unsplash-image-5NFAjVE3gpc.jpg https://catrionaspandley.com/immune-tea daily 0.75 2022-01-19 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/20d0370e-d846-4f2d-a9d7-97aad1845455/unsplash-image-Y4wU4lrbRLs.jpg Immune tea - Ingredients 800ml of just boiled water 50ml of lemon 1tsp of ground turmeric powder 1/2 tsp of ashwaghanda powder 10 turns on a pepper grinder An inch or more of sliced ginger 1 tsp honey (optional) 1 clove garlic (optional) https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1642605208829-OJBQAB9F0XD1JM57WZLF/unsplash-image-DJyffTDrXQI.jpg Immune tea - Make it Mix the ingredients together in a large tea pot and allow to stand for 7-10 minutes. add a little honey if you prefer it sweeter add a clove of crushed garlic if you dare This recipe makes 2-3 cups, good for sipping throughout the morning. https://catrionaspandley.com/one-pot-lentil-stew daily 0.75 2022-03-08 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646750469994-3BAJ7QGNE9XUXUPU8G0U/unsplash-image-4diGCtzOYKM.jpg One pot lentil stew - Ingredients. ¼ cup extra virgin olive oil 1 medium yellow or white onion, chopped 2 carrots, peeled and chopped 4 garlic cloves, pressed or minced 2 teaspoons ground cumin 1 teaspoon curry powder ½ teaspoon dried thyme ½ teaspoon turmeric powder 1 thumb of ginger minced 1 large can (28 ounces) diced tomatoes, lightly drained 1 cup brown or green lentils, picked over and rinsed 4 cups vegetable broth ( I use Marigold bouillon powder) 2 cups water 1 teaspoon salt, more to taste Freshly ground black pepper, to taste 1 cup chopped fresh greens, kale or cavolo nero, tough ribs removed 1 to 2 tablespoons lemon juice (½ to 1 medium lemon), to taste https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/5a6c006a-9bdf-4078-88bd-ed4815af97fb/Screenshot+2022-03-08+at+14.27.39.png One pot lentil stew - Method. Warm the olive oil in a large pot on a medium heat. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder, thyme, turmeric and ginger. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the tomatoes and cook for a few more minutes. Pour in the lentils, broth and the water. Add 1 teaspoon salt. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape. Add the chopped greens and cook for 5 more minutes, or until the greens have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. For spicier stew, add another a sprinkle of chilli powder. https://catrionaspandley.com/general-4 daily 0.75 2022-03-08 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1646752460767-2MFOEYWG4DZCJ2CZGAM4/unsplash-image-L90HZ-Qjju8.jpg Pesto any way - Ingredients. makes about 200ml 50g nuts e.g. pine nuts, almonds, walnuts or cashews, or ground almonds, or breadcrumbs 50g bunch of greens e.g. basil, parsley, rocket, watercress, kale (use only the leaves, discard stems) 1-2 garlic cloves, chopped 35g finely grated Parmesan or other mature hard cheese or nutritional yeast if you are totally plant based About 100ml extra virgin olive oil A good squeeze of lemon juice A few twists of ground black pepper . https://catrionaspandley.com/shepherds-pie daily 0.75 2022-03-08 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/fcfd40c5-23c4-4fef-a686-7c41c4e4e830/Screenshot+2022-03-08+at+15.34.50.png Shepherds pie - Ingredients. 600g sweet potato, peeled and cut into small cubes Small splash of almond milk 230g black beans (drained weight), drained and washed 230g red kidney beans (drained weight), drained and washed 1 x 400g can tinned tomatoes 150g button mushrooms 4 spring onions, sliced 1 large red onion, peeled and finely diced 2 garlic cloves, peeled and finely diced 1 tablespoon maple syrup Handful fresh coriander, roughly chopped Teaspoon smoked sweet paprika Juice of 1 lime Salt and pepper to taste Olive oil. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/fdf2fcad-19b4-4927-9013-2193514d152d/Screenshot+2022-03-08+at+15.45.56.png Shepherds pie - Method. Preheat the oven to 200/gas mark 6, grill setting. Boil the peeled sweet potatoes until tender, about 30 minutes. Drain and leave to one side. Fry the onions, garlic and a pinch of salt, in a drizzle of olive oil over a medium heat for 5 minutes, until the onion softens. Add the paprika and slices of spring onion, sauté for 2-3 minutes, ensuring they are coated in the paprika, before adding the mushrooms and mixing again. Add both of the beans, coating them in the paprika, and sauté for a further 5 minutes. Then add the tinned tomatoes, maple syrup, lime juice, pepper and coriander, mixing everything through. Once the sweet potatoes are soft, mash them with the almond milk and a pinch of salt. Spoon the bean mix at the bottom of a baking tray and top with the sweet potato mash. Place in the oven to grill until it starts to crisp on the top, about 20-25 minutes. https://catrionaspandley.com/spring-clean daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1648548853879-0WJYESJWJ5V7C6CZLWPK/Screenshot+2022-03-29+at+11.06.19.png 'Spring Clean Programme' https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1648548881803-3R9EQPT2CF5SYF8FLJI5/Screenshot+2022-03-29+at+11.09.16.png 'Spring Clean Programme' https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1648548908436-Z5KN229A8MTVF0LP81YQ/Screenshot+2022-03-29+at+11.12.51.png 'Spring Clean Programme' https://catrionaspandley.com/summer-images daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1648548740246-ABGQ8L63MVCHLQOQAJQC/unsplash-image-63c8IIg-H10.jpg summer images https://catrionaspandley.com/member-areas-2 daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1599602447194-H0416R4CBJDGHAQXGLDH/class_smile.jpg Member Areas 2 A woman with curly hair and glasses smiling, standing with arms crossed in a home office or workspace. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1599602463028-LEA6H9TP6E1DCYUMDQSG/tina-rose-desk.jpg Member Areas 2 Two women in a cozy office surrounded by plants, one standing and one sitting at a wooden desk with a laptop, smiling at the camera. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1599602631638-5HQ31DLNF2Z8EZF9SDWB/laptop.jpg Member Areas 2 - “Whatever it is, the way you tell your story online can make all the difference.” — Quote source https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1599602710779-Q0CEE75SRR8UPAOSFMFW/couch-with-phone.jpg Member Areas 2 - “Whatever it is, the way you tell your story online can make all the difference.” — Quote source https://catrionaspandley.com/member-areas-2-1 daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1599602447194-H0416R4CBJDGHAQXGLDH/class_smile.jpg Member Areas 2 Smiling woman with glasses and curly hair standing with arms crossed in a cozy home or office space https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1599602463028-LEA6H9TP6E1DCYUMDQSG/tina-rose-desk.jpg Member Areas 2 Two women in casual clothing in an office surrounded by potted plants, one standing and one sitting at a desk with a laptop, smiling at the camera. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1599602631638-5HQ31DLNF2Z8EZF9SDWB/laptop.jpg Member Areas 2 - “Whatever it is, the way you tell your story online can make all the difference.” — Quote source https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1599602710779-Q0CEE75SRR8UPAOSFMFW/couch-with-phone.jpg Member Areas 2 - “Whatever it is, the way you tell your story online can make all the difference.” — Quote source https://catrionaspandley.com/simple-chia-pudding-recipe daily 0.75 2022-06-09 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1654781345698-S8O91ZU2KWVFIKTPCF04/unsplash-image-5fj-ShvSEnc.jpg Simple Chia pudding recipe - Simple Chia Pudding Recipe Chia pudding is the perfect healthy snack, it’s high in fibre, high in protein and is high in Omega 3s which are super anti-inflammatory. It’s also mucilaginous, which means it forms a kind of gel-like consistency which forms a protective layer in your digestive tract, so is great for gut healing. And it’s so easy to make. Ingredients: 2 tbsp chia seeds 1/2 cup of plant based milk of your choice 1 tsp honey (optional) https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1654781189281-4S2O6NJPPMHP233SGY9B/unsplash-image-9UuYIk6vy3M.jpg Simple Chia pudding recipe https://catrionaspandley.com/low-histamine-protocol daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/27d0922c-485a-44eb-b4ea-b30333375894/unsplash-image-s285sDw5Ikc.jpg https://catrionaspandley.com/minestrone-soup daily 0.75 2026-01-22 https://catrionaspandley.com/ribolla daily 0.75 2022-10-27 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1666713793432-UTEHF4R3ZQX8PE34VG03/unsplash-image-eLeVN3Rckj4.jpg https://catrionaspandley.com/oat-milk daily 0.75 2024-01-04 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/baba4d20-8b31-4230-8a53-d9840642cabd/image-asset.jpg https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1695644894174-DKOG5EN62QWTFG5YSGPH/image-asset.jpeg https://catrionaspandley.com/healthy-home-descale-your-kettle daily 0.75 2023-09-25 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1695646503718-6A9WLLVM1UG76D89AOXH/image-asset.jpeg https://catrionaspandley.com/be-healthy-on-a-budget daily 0.75 2023-10-04 https://catrionaspandley.com/christmas-gift daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1702999851892-LP1ENE3HROACCOT205RZ/image-asset.jpeg https://catrionaspandley.com/home-1 daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1753277084377-LLEZBZ9NIP8Y4T4C9U0L/unsplash-image-opxOfzge2Tg.jpg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/2b138b19-e39b-4aaa-bfe4-ee168dac9208/20140301_Trade+151_0124+1.jpg https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1665500863257-8X9SYQQ7C0MYUUP6QYO6/unsplash-image-Jwz8ZMxhoSs.jpg Home.2 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1619012217697-P5Y7KIUC9VPOTNB6PGDR/Colourful+berries+are+anti-inflammatory Home.2 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1619014267778-UZDSL0EWPMZ56NZZHRQI/unsplash-image-t2kAfymBHGY.jpg Home.2 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1615485543356-Q3DU6XLTSBN249YDADUV/unsplash-image-08bOYnH_r_E.jpg Home.2 - How it works It’s my job to understand the underlying cause of your ill health and rebalance the body through personalised nutrition and lifestyle changes. Read more….. https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1615485688502-4RVC6TS5EF6HXOPXYIN4/Gut+health Home.2 - What clients say 'A friend recommended Catriona to me as I had just been diagnosed with Crohn's. She has a broad knowledge of supplements and an sound understanding of how food heals. Within months I went from eating mashed potatoes on their own, to smoothies, veggies and being able to eat a variety of foods out at restaurants. I highly recommend!’ (RH) More testimonials https://catrionaspandley.com/corporate-wellness daily 0.75 2025-07-23 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1753279482809-VYBTXZ7S5JTOFB7GYM7J/unsplash-image-L2EhqmLZCdc.jpg https://catrionaspandley.com/yoga daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/189ef269-62dc-4d6f-8bc2-c40884b9bf08/Aro+Ha_0380.jpg https://catrionaspandley.com/yoga2 daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1753282070227-LD818VXQ7G9IBVJF3V5B/unsplash-image-3jztLhBPrUo.jpg https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1753282127240-4Y25A8LIMS3ZN96MR7KB/unsplash-image-Jx4OJK76lcM.jpg https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1753282184660-SL5E3QE3W9NBSFARXALA/unsplash-image-N21356amsyw.jpg https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/1753282259386-NDIGQWNVOXVQDN5T4336/unsplash-image-QjiPFLOIws0.jpg https://catrionaspandley.com/nutritional-therapy daily 0.75 2026-01-22 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/d6069999-a012-4166-97ca-493710b6357b/Aro+Ha_0387.jpg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/2439f310-5041-44dd-a056-ad5bfa2b0b27/AroHa_02.jpg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/5920f24a-7a42-4cc4-9994-db379cf87a73/20140301_Trade-151_0124-copy.jpg https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/189ef269-62dc-4d6f-8bc2-c40884b9bf08/Aro+Ha_0380.jpg https://catrionaspandley.com/store-2 daily 0.75 2026-01-22 https://catrionaspandley.com/store-2/p/power-hour-description monthly 0.5 2025-07-24 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/61d7ec5b-4c25-4755-85e4-8f0f1d6e6029/IMG_3025.jpeg Store 2 - Power Hour https://catrionaspandley.com/store-2/p/discovery-call-unlock-your-path-to-wellness-30mins monthly 0.5 2025-07-24 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/a69bd8d3-7b40-4eb4-80a6-a95e563584b9/Screenshot+2022-10-17+at+13.30.55.png Store 2 - Discovery Call - Unlock Your Path to Wellness - 30mins https://catrionaspandley.com/store-2/p/6-week-package monthly 0.5 2025-07-23 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/9ea10475-1aa0-44b3-85c4-217058e3cb03/jeremy-ricketts-h4zs8fbybq4-unsplash.jpeg Store 2 - 6-Week Package https://catrionaspandley.com/store-2/p/6-month-package-8-sessions monthly 0.5 2025-07-23 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/22febf07-8edd-4548-9fc3-537a1d86b8e9/IMG_2072.jpeg Store 2 - 6-Month Package (8 sessions) https://catrionaspandley.com/store-2/p/3-month-package-5-sessions monthly 0.5 2025-07-23 https://images.squarespace-cdn.com/content/v1/5ff348018500a82fe9ddd81e/2aea5ce7-9705-4f2c-9e89-42b64a64d8ce/priscilla-du-preez-V6dMLm315Yo-unsplash.jpeg Store 2 - 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