NUTRITIONIST IN LONDON AND ONLINE
TRANSFORMING
HEALTH THROUGH SIMPLE, EFFECTIVE DIET AND LIFESTYLE CHANGES

Hello!

Hello! I’m Caroline, a Registered Nutritionist, passionate foodie, and mum of two. I believe the foods we eat have a profound effect on our health and performance. With over 13 years of clinical experience and more than 2,500 consultations, I specialise in supporting clients with diverse goals, including weight loss, menopause management, sports nutrition, plant-based diets, and gut health.

I’ve also had the privilege of working as the official Nutritionist for Premier League Football Clubs Watford and Fulham FC for five seasons and regularly feature as a Nutrition Expert in the media.

Whether you’re aiming to optimise your health, enhance performance, or overcome specific challenges, I’m here to help. Feel free to get in touch to find out more.

My Special Interests

I have extensive experience supporting my clients with a range of goals. Consultations can be online or in my London clinic. Some of my special interests include:

Weight Loss

I create personalised, evidence-based programmes that fit your lifestyle and goals.

With practical tools like meal plans, shopping lists, and strategies for eating out, as well as ongoing support, I’ll help you achieve sustainable results.

Plant-based Diets

As a Nutritionist who is also plant-based, I bring both professional and personal experience to supporting plant-based diets. I help clients confidently transition to or maintain a plant-based diet by offering step-by-step guidance and practical tools, ensuring it fits seamlessly into their lifestyle.

Caroline Farrell with Gianfranco Zola Watford Football Club

Sports Nutrition

I was the official Nutritionist for Premier League clubs Watford FC and Fulham FC for five years and have also lectured in sports nutrition. I now support both amateur and elite athletes across a wide range of disciplines, helping them optimise performance and achieve their goals.

Menopause

I help women feel their best during the perimenopause and menopause transition by addressing both immediate concerns like symptoms and long-term health risks such as osteoporosis and heart disease.

Fertility

I have worked with hundreds of individuals and couples trying to conceive, whether naturally or with assisted reproductive technologies. I am also privileged to have supported many through their pregnancies and into parenthood.

Gut Health

I support clients with a range of digestive issues, including IBS, constipation, and bloating. Using advanced functional testing, I can identify gut imbalances creating a targeted plan to alleviate symptoms and restore digestive health.

Book a Session

Caroline Farrell Dublin and online Nutritionist

Why Me?

Five Seasons in the Premier League

I spent five seasons as the Club Nutritionist for Premier League clubs Fulham FC and Watford FC, supporting players in areas such as body composition, energy, concentration, immunity, sleep, and digestion.

Extensive Clinical Experience

I am a registered Nutritionist with thirteen years of extensive clinical experience and have delivered over 2,500 consultations across a range of health issues.

Evidence-based

I regularly attend seminars and lectures to stay up to date with the latest developments and to meet continuing professional development requirements. This commitment is reflected in my recommendations, which are always grounded in the most current and respected scientific evidence.

Practical and Supportive

I ensure that my programmes are tailored to fit my clients' budgets, dietary preferences, and lifestyles. I also provide practical tools, such as shopping lists, recipes, and sample meal plans, to help clients implement their recommendations. I am committed to achieving the best results for every client, as reflected in the positive feedback I receive.

I met with Caroline and instantly felt that she understood my issues and that she could help. This may sound dramatic but it's turned my life around.

Faye, 46

As Seen In

FREE DISCOVERY CALL

Contact me to arrange a free, no-obligation 10 minute discovery call to discuss your goals and how we can work together to achieve them.

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Latest Blog Posts

PCOS Nutrition Myths (and What Actually Helps)

Confused about what to eat for PCOS? From carbs and dairy to gluten and supplements, this post unpacks five common nutrition myths, and shares what the research really says.

Nutrition Advice

Nutritional Psychiatry - Diet and Mental Health

The emerging field of nutritional psychiatry explores how diet influences mental wellness through biochemical, hormonal, and gut-related pathways. This blog post outlines key nutritional strategies to support mental health, backed by current scientific evidence.

Nutrition Advice

Healthy lifestyle choices for heart health

How I’m Managing My Genetic Risk for Heart Disease Without Medication

Your genes may load the gun, but your lifestyle pulls the trigger. In this post, I share my personal journey with heart health, family history, and how proactive choices can change your future.

Nutrition Advice

New review left after a consultation today. I am so pleased to read that she felt listened to and that the advice was tailored to her. It means a lot and I am very grateful for her feedback.

Thank-you to my lovely client for taking the time to leave me a Google Review. It was a pleasure to work with such an engaged and motivated athlete.

EASTER BISCUITS 🐣 🐰

These naturally sweet, lightly spiced fruity biscuits are the perfect Easter treat. They're a great recipe to make with little ones over the Easter holidays 👩‍🍳👦👧

Ingredients (makes 10–15)

🥥 110g softened coconut oil
🌾 200g wholemeal flour
🧡 1 tsp mixed spice
🍏 40ml apple juice
🍇 100g currants

Method

1️⃣ Preheat oven to 200°C and lightly grease a baking tray.
2️⃣ Add coconut oil to a bowl.
3️⃣ Mix in flour and mixed spice until it resembles breadcrumbs.
4️⃣ Stir in currants and slowly add apple juice — just enough to bring the dough together.
5️⃣ Roll out on a floured surface to about ½ cm thick.
6️⃣ Cut out shapes, place on tray, and bake for 15–20 mins until just golden.
7️⃣ Cool on a wire rack — and enjoy!

Recipe adapted from SR Nutrition.

Let me know if you try them! 🐥🍪

#EasterBakes #HealthySnacksForKids #WholesomeTreats #EasterFun #KidFriendlyRecipes #NutritionistApproved

🍓 SPEEDY PLANT-BASED AIR FRYER STRAWBERRY SCONES 🍓

Fruity, fluffy, and lower in sugar – these scones are baked in the air fryer and ready in minutes! Perfect for a quick bake or to freeze for later 🙌

Makes: 5 scones
Prep time: 5 mins | Air fryer time: 12 mins

Ingredients:
🥄 115g (4oz) self-raising wholemeal flour
🥄 ½ tsp baking powder
🥄 ½ tsp ground cinnamon
🥄 25g (1oz) coconut oil
🥄 15g (½ oz) caster sugar – less than most recipes!
🍓 80g fresh strawberries, chopped
🥛 ~4 tbsp of your choice of milk – I use soya – plus a little extra for glazing

Method:
1️⃣ Mix flour, baking powder and cinnamon in a bowl. Rub in coconut oil until crumbly.
2️⃣ Stir in sugar and strawberries. Add milk a little at a time until a soft dough forms.
3️⃣ Lightly knead on a floured surface, then divide into 5 small rounds.
4️⃣ Place into your air fryer basket (on parchment if needed), brush tops with milk.
5️⃣ Air fry at 200°C for 12 mins – until golden and fluffy.
6️⃣ Cool slightly or enjoy warm straight away!

🧊 Tip: These freeze beautifully – just reheat in the air fryer when you need a quick treat!

🍀 IRISH BRACK (BARNBRACK) 🍀

I baked this today in honour of St. Patrick’s Day! I remember my granny enjoying Irish Brack with a cup of tea every evening. This is a healthy version my mum makes—naturally sweetened with fruit, high in fibre, and packed with antioxidants from the tea, fruit, and spices. It’s easy to make and only requires six ingredients!

Ingredients:

• 🍇 375g mixed dried fruit
• 🍵 275ml strong black tea (I use @barrysteagram Gold Blend)
• 🌿 225g self-raising flour
• ✨ 2 tsp mixed spice
• 🥚 1 egg, beaten (🌱 Or swap for 1 flax egg for a vegan version – mix 1 tbsp ground flaxseed with 3 tbsp water and let it thicken.)
• 🌰 ½ tsp almond essence

Method:

1️⃣ Soak the dried fruit in the tea overnight for a rich, moist loaf.
2️⃣ The next day, mix in the beaten egg (or flax egg), flour, mixed spice, and almond essence.
3️⃣ Pour the batter into a greased loaf tin.
4️⃣ Bake at 180°C (350°F) for 45-55 minutes, until a skewer comes out clean.
5️⃣ Leave to cool before slicing.

🍀 Best served with a hot cup of Irish tea! ☕💚

#carolinefarrellnutrition #IrishBrack #Barnbrack #IrishBaking #StPatricksDay #VeganBaking #IrishTradition

🌱 TOP NUTRITION TIPS FOR MENOPAUSE 🌱

Declining oestrogen during perimenopause and menopause can bring changes to our bodies. Here are some of my top tips to help manage symptoms and support long-term health:

💪 Eat Protein for Muscle Mass
Protein is crucial for maintaining muscle mass, which naturally declines during perimenopause. Sources include plant-based options like tofu, tempeh, pulses, and nuts, as well as animal sources like chicken, turkey, eggs, and Greek yoghurt.

🦴 Bone-Building Nutrients
Declining oestrogen can speed up bone loss. Ensure you’re getting enough calcium-rich foods like leafy greens, chickpeas, sesame seeds, and almonds. I also recommend Vitamin D with K2 supplements to help your body absorb calcium.

🦠 Support Your Gut Microbiome
Gut health is closely linked to hormone balance. Fermented foods like kimchi, sauerkraut, kefir, and kombucha are excellent for supporting your microbiome.

🫘 Try Phytoestrogens
Phytoestrogens are plant compounds that mimic oestrogen in your body. These can help alleviate symptoms like hot flushes and night sweats. Foods rich in phytoestrogens include:

• Soya Products: Tofu, tempeh, edamame (contain Daidzein and Genistein)
• Seeds: Flaxseeds and sesame seeds (contain Lignans)
• Legumes: Lentils, chickpeas (contain Coumestans)

Some people find it challenging to consume enough phytoestrogens regularly. That’s why I often recommend promensiluk Double Strength. Promensil’s red clover extract contains four types of isoflavones—Biochanin A, Formononetin, and Daidzein—which may help reduce hot flushes and night sweats 🌙

As always, consult your healthcare provider before adding any supplements to your routine! ✔️

#PromensilUK #HotFlushes #NightSweats #MenopauseSupport #Menopause #PerimenopausePower #PerimenopauseSupport #PerimenopauseRelief #MenopauseAwareness #paidpartnership

🍫 CHOCOLATE TOFU PUDDING 🍫

Tofu is a plant-based protein made from soybeans. It offers several health benefits, including:

👉 💪 A source of complete protein, providing all nine essential amino acids – perfect for vegans, vegetarians, and flexitarians!
👉 ❤️ May lower LDL (the so-called “bad” cholesterol).
👉 🦴 An excellent source of calcium (when calcium-set) for strong bones.
👉 🌸 A source of phytoestrogens like isoflavones, which may help balance hormones.

This recipe transforms silken tofu into an indulgent treat that’s high in protein and dairy-free.

Ingredients:

🍴 1 cup of dark chocolate chips
🍴 1 pack of silken tofu
🍴 1 tbsp cocoa powder
🍴 1/4 cup maple syrup
🍴 2 tsp vanilla extract
🍴 A pinch of salt

Method:

1️⃣ Begin by melting 1 cup of dark chocolate chips. You can do this by gently warming them on the hob or microwaving in 30-second increments, stirring in between until smooth.
2️⃣ Blend the melted chocolate with all the other ingredients until smooth and creamy.
3️⃣ Enjoy the pudding immediately, or refrigerate it for 5–7 days. It will firm up as it chills, making it even more indulgent.

Enjoy!

#DairyFreeDessert #TofuPudding #PlantBasedProtein #VeganTreats

A new review from a very lovely client. Thank-you for taking the time to write this.

🧁🍏 PLANT-BASED APPLE AND CINNAMON MUFFINS 🧁🍏

These plant-based apple muffins are not only tasty but also packed with health fibre and relatively low in sugar. My girls love them as an after-school treat.
Apples are a great source of dietary fibre, which aids digestion, helps regulate blood sugar levels, and keeps you feeling full for longer. By using coconut sugar instead of refined sugar, these muffins offer a lower glycaemic index option, providing a slower release of energy without the dreaded sugar crash. The additional of cinnamon has also been shown to reduce the sugar spike after eating.

Ingredients:
🌾 300 g plain flour
🥥 100 g coconut sugar
🍞 3 tsp baking powder
🥄 1 tsp ground cinnamon
🧂 Pinch of salt
🍏🍎 2 medium apples, chopped finely
🥛 250 ml dairy-free milk (I use soya)
🫒 125 ml olive or coconut oil
🍏 1 tbsp apple cider vinegar
🥄 1 tsp vanilla extract

🔪 Instructions:
1. Preheat your oven to 180°C and line a muffin tray with cases.
2. In a medium bowl, combine all the dry ingredients.
3. In another bowl, mix the wet ingredients (minus the chopped apples) until just combined.
4. Fold in the chopped apples gently, then divide the batter into the muffin tray.
5. Optional: Scatter some extra chopped apple and a sprinkle of demerara sugar on top for added crunch.
6. Bake for 20-25 minutes, or until a skewer inserted into the centre comes out clean.
7. Let cool in the tray for 10 minutes, then transfer to a wire rack.

Enjoy!

#carolinefarrellnutrition #veganmuffins #applemuffins #veganbaking

Thanks to my lovely client for taking the time to write this review. Such a pleasure to work with clients like this.

WHICH YOGHURT IS BEST?

I am asked often this ques. so thought I'd share my tips:

Regular Yoghurt: Creamy and slightly tangy, made by fermenting milk with live bacteria. Great for gut health if it contains ‘live cultures’. Opt for plain to avoid excess sugars; sweeten with fruit, honey, or maple syrup if desired. Full-fat yoghurt retains milk’s natural fat, keeping you fuller longer and aiding in the absorption of vitamins A, D, E, and K. It’s often a better choice over low-fat unless you’ve been advised to reduce saturated fat. 🥛🍯

Greek Yoghurt: Strained to remove whey, giving it a thicker texture, higher protein, and lower carbs/lactose. However, it has less calcium than regular yoghurt. Ideal for a high-protein snack! 💪🍶

Skyr : Similar to Greek yoghurt but with a slightly lighter texture and tangier taste. High in protein and great for a filling, nutritious option! 🥄

Kefir Yoghurt: Fermented with a wide variety of probiotics, kefir is excellent for gut health and easier on lactose intolerance. It has a thinner consistency and a tangy flavour. 🌿🦠

Oat: Plant-based and perfect for those avoiding dairy. Creamy with a mild flavour and high in fibre, though lower in protein. Great for sweet or savoury dishes! 🌾💚

Soya: Made from soybeans, this plant-based yoghurt is high in protein and often contains live cultures. A good choice for those with dairy or nut allergies. 🌱🥛

Almond: Light and nutty, made from almond milk. Lower in protein but great with high-protein toppings. Ideal if you’re looking for a lower-calorie, plant-based option. 🌰✨

Coconut: Rich and creamy with a distinct coconut flavour. Best enjoyed as a treat due to its high saturated fat content. 🥥🍨

In Summary:
✨ Choose yoghurts with minimal ingredients.
✨ Opt for plain and add your own natural sweeteners.
✨ For higher protein, go for Greek, Skyr, or soya.
✨ For higher calcium, regular yoghurt is best.
✨ For gut health, choose kefir or yoghurts with live cultures.
✨ If dairy-free, soya is closest to cow’s milk yoghurt.
🌟🥄 #YoghurtGuide #NutritionTips #

It’s blackberry season again. I realise that I repeat this type of post each year! We love blackberry picking and usually end up making crumble afterwards. This year I have developed a new crumble recipe which is so tasty and easy to make.

Blackberries have some amazing health benefits; they are an excellent source of Vitamin C and contain antioxidants which may improve brain health.

🐛Blackberries can harbour a few bugs so I always give them a good clean. I soak them in cold water with some vinegar then drain with a colander. I usually repeat this process 2-3 times. It may sound like overkill, but I am a very squeamish person 🤢

6 Ingredient Apple and Blackberry Crumble

Serves 6

🛒YOU’LL NEED

✔️3 apples chopped into 1cm chunks
✔️150g blackberries
✔️75g caster sugar
✔️75g coconut oil
✔️150g plain flour
✔️75g demerera sugar

RECIPE

1️⃣ Heat the oven to 170C fan. Mix the fruit and sugar. Tip into a pie dish.
2️⃣ Rub the coconut oil into the flour to make a breadcrumb texture. Add in the caster sugar until combined and spread over the fruit until completely covered.
3️⃣ Bake for 35-50 mins until golden brown and bubbling, and the fruit is tender. Leave to cool for 5 mins before serving.
Enjoy 😋

📷 I love seeing and sharing your creations so don’t forget to tag me @carolinefarrellnutrition if you make my recipe.

#applecrumble #easybreadrecipe #onlinenutritionist #carolinefarrellnutrition #bakingrecipes #vegan #easyrecipes #baking #plantbasedrecipes #healthydesserts

CARROT CAKE ENERGY BALLS

These energy balls are sugar-free and rich in fibre, beneficial plant chemicals and Omega 3. No baking required (ideal in this weather ☀️).

Ingredients:

✔️2 peeled and grated carrots
✔️1 cup pitted medjool dates
✔️1 ¾ raw walnuts
✔️2 tsp vanilla extract
✔️1/2 tsp ground cinnamon
✔️Pinch salt
✔️2 tbls almond flour
✔️1/4 cup desiccated coconut (optional)

Method:

1️⃣Add all the ingredients, except the flour and desiccated coconut, to a food processor and process until it forms a dough. Add the almond flour and pulse to combine.
2️⃣Scoop out 1 tbls. of the dough at a time and roll into balls then place directly onto a lined baking sheet. Repeat until all dough is used up.
3️⃣Roll in a little desiccated coconut (optional). Place in the fridge to chill for 20 minutes. They keep for up to 5 days and freeze well.

Enjoy!

#energyballs #carrotcakeenergyballs #vegantreats #glutenfreetreats #carolinefarrellnutrition

Thanks so much to this lovely client who got in touch to ask how to leave me a review and then posted this lovely feedback on Google.

These reviews honestly make my day and are very much appreciated.

DARK CHOCOLATE EASTER NESTS 🐣🍫

A really simple recipe to make with little ones over the Easter 🐰 break.

Melt 100g dark chocolate 🍫 in a pan with 2 tbls coconut oil 🥥and 2 tbls 🍁maple syrup or 🍯honey. Add in 100g puffed rice cereal (such as Kallo) and coat the cereal in the chocolate mixture. Spoon the mixture into cases and leave them to set in the fridge for 20 minutes.

Enjoy!

MY COLD ACTION PLAN 🤒

Today I woke up with the start of a cold. We’re travelling to Dublin for half-term, so I am determined to nip this in the bud and thought I would share how I do this:

💊 Vitamin C: Studies suggest that taking vitamin C at the onset of cold symptoms may help reduce its duration and severity. I take 500 milligrams @viridiannutrition vitamin C every 4 hours.

💊 Zinc lozenges: Lozenges allow zinc to come into direct contact with the throat, where cold viruses typically enter and replicate. This has also been shown to reduce the severity and duration of cold symptoms. I take one @solgarukireland zinc with my vitamin C every 4 hours.

💊 NAC: NAC helps thin mucus in the 🫁airways, making it easier to breathe when you're congested. I take 500mg @cytoplan_ NAC 2-3 times/day away from food.

🍯 🍋 Warm raw honey and lemon juice: Hot drinks thin mucus. 🍋Lemon is a source of vitamin C and raw 🍯honey has antimicrobial properties.

🧄 Raw garlic: 🧄Garlic contains allicin, a compound with antimicrobial properties. I like to ferment it in 🍯honey and take this at the onset of a cold.

🥣 Soup: For lunch I made a comforting bowl of soup with roasted peppers, tomatoes, and garlic. The hot liquid can thin mucus. Also, red and orange vegetables contain beta-carotene which protects the mucous membranes in the lungs.

🚶‍♀️Walk: I had a gentle walk after lunch as mild exercise can help clear our lungs.

🍛Curry: I made tofu curry (recipe on my page) with turmeric and ginger for my dinner. Both turmeric and ginger may reduce inflammation and support immunity.

😴I will top this off with an early night and keep my fingers crossed for tomorrow!

For transparency, this post isn't sponsored. I've paid for the supplements myself

Note: this is what works for me. If you decide to supplement, please get advice from a healthcare practitioner.

BLACK BEAN CHOCOLATE BROWNIES 🍫 🍌 🫘 ❤️

These brownies are rich in fibre (8g/portion) and protein (6g per portion) to keep you fuller for longer.

They’re also gluten, dairy and nut-free. Most importantly, they are deliciously gooey and indulgent!

A perfect Valentine’s Day treat ❤️.

🛒YOU’LL NEED

🫘 1 can black beans, drained and rinsed well
🍌1 ripe banana
🍫 1/4 cup cocoa powder
🥥 1 tablespoon coconut oil
5 medjool dates
🥥 1/8 cup maple syrup or honey
1 teaspoon vanilla essence
1 teaspoon baking powder
Pinch of Salt
🍫 🥜 Optional extras to sprinkle on top such as chocolate chips or chopped nuts.
⠀⠀⠀⠀

RECIPE

1️⃣Preheat the oven to 170 degrees celsius. Line a baking tray with baking paper.
2️⃣ Add all the ingredients to a food processor and process well until smooth then pour the batter into the lined tray. At this stage you can sprinkle with chopped nuts or chocolate chips if you wish.
3️⃣ Bake for 20 - 25 minutes until the top is dry and the baking paper comes away easily from the sides. Leave to cool for 15 minutes in the tray before slicing. This step is important as otherwise they tend to break up.

Make sure to tag me in your creations!

Recipe adapted from LSN

#brownies #brownierecipe #nutritious #veganbaking #fibre #nutritionist #nutritionistrecipes

A lovely little festive recipe idea I got from @cutefoodforkids. My girls loved making and eating this!

ARTICLE IN TODAY'S IRISH INDEPENDENT

It’s not every day you’re on the cover of a National Newspaper 📰 !Thanks @amylynchauthor for asking me to contribute to your article on fussy eating.

See parenting section page 36 of today's @independent.ie.

You can also access it online: https://m.independent.ie/life/family/parenting/how-to-deal-with-kids-who-are-fussy-eaters-tips-from-a-mum-who-knows-all-about-it/a865673194.html.

#carolinefarrellnutrition #irishindependent #fussyeatingtips #media

TIPS FOR EATING HEALTHY ON A BUDGET

Many of us want to eat healthier but are also trying to 💷budget our weekly food shop. Here are some tips for eating healthy on budget:

🍽️Plan your meals each week: Having a plan not only saves time but also 💷money by reducing impulse purchases and food waste. Before you plan your meals for the week, check what foods you already have and base your meal plan around these.

💻Shop online: It’s easier to compare prices and we’re less likely to make impulse purchases when we shop online.

🫛Stock up on frozen fruit and veg: Frozen fruit and veg are often more nutritious than fresh. They also save waste as they stay fresh in the freezer for months.

🍓Check whether it's worth opting for organic: If you are trying to reduce your exposure to pesticides you don’t need to go 100% organic. Opt for organic when buying fruit and veg which tend to be heavily sprayed with pesticides. Each year the Environmental Working Group release a list of the 12 fruits and vegetables highest in pesticides. This year the list includes🍓strawberries, 🥬 spinach, 🥬 kale, 🍑 peaches, 🍐 pears, 🍊 nectarines, 🍏 apples, 🍇 grapes, 🫑 peppers, 🍒 cherries, 🫐 blueberries and 🫛green beans.

⚡🍲Limit using your oven: With high ⚡energy prices using your oven can be an expensive way to cook. Consider investing in an air fryer or🍲 slow cooker. If you are using your oven, prepare larger quantities so you have leftovers for future meals. This is a great way to save time and money.

🫘Reduce meat consumption: Consider incorporating more plant-based protein into your diet. Plant-based proteins such as beans and lentils are packed full of protein and fibre and are often less expensive than meat and fish.

#carolinefarrellnutrition #healthyeatingonabudget

Healthy School Day Breakfast Ideas 🥣 🏫 🌞⁣
When we’re tired and busy on 🏫school mornings it’s easy to get stuck in a rut with breakfasts. However, studies have shown that children who eat a balanced breakfast tend to perform better academically and are less irritable.

The key to ensuring the right balance is to combine carbohydrates such as oats or 🍞toast with protein such as 🥛milk, yogurt, 🥜nuts, seeds, or 🥚eggs. I also like to add in extra nutrients where I can such as mixed seeds or 🥚nut butters.

Here are five of my go-to school morning breakfasts. These can be made quickly (sometimes with a little prepping the night before). I try to vary them during the week, so my girls get a variety of nutrients.

Would love to hear what your go to school morning breakfasts are?

#healthykidsbreakfasts #carolinefarrellnutriiton #HaveYouHadYourWeetabix

ULTRA-PROCESSED FOODS 🍟🌭

There has been a lot of discussion recently about Ultra-Processed Foods (UPFs). UPFs are foods that have undergone extensive processing. They typically contain ingredients you wouldn’t find in your kitchen (e.g. artificial flavours, emulsifiers, colours and sweeteners). Examples include margarine, 🥤fizzy drinks,🍟crisps, breakfast cereals, ready-meals, 🍬 sweets, processed meats and 🍞sliced-bread.

Why should you avoid UPFs?
A 2022 study of over 22,000 people found that people who ate a lot of UPFs had a 19% higher likelihood of early death compared with people who ate few UPFs. There are various potential reasons for this:

🦠Certain additives in UPFs such as artificial sweeteners have been shown to disrupt the gut microbiome. Our microbiome plays a key role in our digestion, immunity, mood, weight, and overall health.
🍽️UPFs tend to be more palatable and less filling so we often overeat. One recent study compared an UPF diet to a minimally processed one of the same calorie, fat, sugar and micronutrient value. People on the UPF diet ate 500 more calories a day, leading to an average weight gain of two pounds in two weeks.
🏥A recent UK study found that higher consumption of UPFs was associated with a greater risk of developing cancer.

✅ What can you do to reduce UPFs?

🌿 Choose foods as close to their natural state as possible. For example, opt for full-fat plain yogurt rather than low-fat flavoured yogurt, butter rather than margarine and sugar rather than sweeteners.
📋 Familiarise yourself with food labels. Look for products with shorter ingredient lists, and limit those with artificial additives.
🍳Where possible cook from scratch as you can control what goes into your food.

#upfs #eatrealfood #ultraprocessedfood

MY APPROACH TO HALLOWEEN AND SWEETS 🎃 👻 🍬⁣
I always loved Halloween as a child . My girls also love 🍬trick-or-treating and enjoying their 🍬treats when they return home. I believe that restricting sweets only makes them more desirable, so I try to have a balanced approach for occasions like Halloween when there are more sweet foods around.

These are some of the things I do:

🍬 🍊 ✏️ We give out a mix of sweets, fruit, dried fruit, and non-food items to trick-or-treaters. This year we have Halloween pencils, rubbers and tattoos, small packets of sweets, mini raisins and satsumas with scary faces drawn on them by my little ones!

🍽️ Before heading out trick-or-treating, I give my girls a meal which is rich in both fibre and protein to sustain their blood sugar levels. I also check they are well-hydrated. This will help reduce the temptation to munch on sweets while they're out.

🍬 When they come home, I allow them to enjoy their treats and trust them to listen to their body and stop when they are ready. They may over-indulge but it’s only one day and I don’t want to make an issue of it.

🧙🧹 The Switch Witch visits our house on Halloween night. My girls leave out some of their leftover sweets and the Switch Witch replaces them with a 🎁 small gift. This concept teaches children about moderation and making choices about what they consume. My girls usually forget about their sweets as they get excited about the witch visiting and her little gift.

Would love to hear how you approach Halloween in your home 🎃 👻 🕸️🍬

HALLOWEEN CREEPY CRAWLY SPIDERS 🕸️🕷️

These creepy energy balls are easy to make, vegan and gluten-free. Perfect for a healthy Halloween treat.

Makes: 10

Ingredients:
• 3/4 cup Pitted Dates
• 1/4 cup Oats
• 3 tbsps Peanut Butter
• 1 tbsp Cocoa Powder
• 1 tbsp Maple Syrup
• Pinch Salt
• 30g Pretzels (round parts chopped into legs)
• 20 👀Edible Eyes or Dark Chocolate Chips

Method:
1. Add the dates, oats, peanut butter, cocoa powder, maple syrup, and salt to the bowl of a food processor. Run the food processor until the mixture forms a ball.
2. Form the mixture into small balls with your hands, using roughly one tablespoon of dough per ball. Place the pretzel legs into the balls on the sides and place the chocolate chips into the balls to form eyeballs.

Adapted from that Clean Life.

#halloweenfood #halloweenfoodideas #funhalloweenfood #healthyhalloweentreats

TIP FOR ENCOURAGING HEALTH EATING IN CHILDREN

I know firsthand how disheartening it can be when your child refuses to try new foods or stops eating foods they previously ate. However, it's important to remember that this is very common, and usually just a phase.

Here are five tips to help our little ones to develop a healthy long-term relationship with food:

1. Engage children in choosing recipes, shopping for ingredients, and preparing their meals. This makes them more likely to eat it.

2. Educate little ones about the nutrients in their food and how it supports their health and wellbeing. We love the Usborne book "Lift-the-Flap Questions and Answers about Food".

3. If you’re worried your little one isn’t eating enough fruit or vegetables blend them into sauces or smoothies. However, it’s important to continue to serve them whole as well so they can get used to them.

4. Don’t give up on a new food first time round. Research shows it can take up to 20 attempts before a child will try a new food. I served my youngest broccoli for six months before she finally picked it up and ate it!

5. While it’s hard, try not to force your little ones to finish their plate as this can override their natural ability to recognise when they are full, potentially leading to overeating later in life.

Kind words from another happy client. It's so rewarding to know that you have made a positive difference to someone's health.

APPLE AND BLACKBERRY CRUMBLE RECIPE

It’s blackberry season again. My little ones have always loved blackberry picking.

Blackberries have some amazing health benefits; they are an excellent source of Vitamin C and contain antioxidants which may improve brain health.

🐛Blackberries can harbour a few bugs so I always give them a good clean. I soak them in cold water with some vinegar then drain with a colander. I usually repeat this process 2-3 times. It may sound like overkill, but I am a very squeamish person 🤢

Easy Crumble Recipe

Serves 6

🛒YOU’LL NEED

✔️6 apples, peeled, cored and sliced
✔️250g blackberries
✔️1 tsp ground cinnamon
✔️125g porridge oats
✔️125g plain flour
✔️100g sugar
✔️150g coconut oil

RECIPE

1️⃣Preheat the oven to 180°c.
2️⃣Spread the fruit in a baking dish and sprinkle with cinnamon.
3️⃣To make the crumble topping, add the flour, oats, sugar, and oil to a bowl. Stir to combine. Work through with your fingertips until the mixture represents fine crumbs.
4️⃣Sprinkle over the apples and bake for 40-45 minutes or until golden brown.

Enjoy 😋

📷 I love seeing and sharing your creations so don’t forget to tag me @carolinefarrellnutrition if you make my recipe.

#applecrumble #easybreadrecipe #onlinenutritionist #carolinefarrellnutrition #bakingrecipes #vegan #easyrecipes #baking #plantbasedrecipes #healthydesserts

VEGAN PAELLA 🥘

I keep reminiscing about the delicious plant-based 🥘paella I had while on holidays recently so decided to try it out myself at home. This dish does take a little time to make but the end result is so worthwhile😋.

SERVES 4-6

🛒YOU’LL NEED

✔2 tbsp 🫒 olive oil
✔1🧅onion, chopped
✔1🫑pepper, chopped
✔1 🍅 large tomato, chopped
✔1 can of chickpeas, drained
✔4 🧄 garlic cloves, minced
✔ 1 litre vegetable stock
✔1 tsp saffron (this add an authentic paella flavour but if you don't have it you can substitute with turmeric for colour)
✔1 teaspoon dried Thyme
✔1/2 tsp sweet paprika
✔1 tsp smoked paprika
✔2 cups paella rice (I got some in M&S but you can substitute with arborio)
✔1 cup quartered, marinated artichoke hearts (optional)
✔1 cup frozen peas

RECIPE⠀⠀⠀

1️⃣ Add the stock to a pan with the saffron and allow to simmer.
2️⃣ Meanwhile, heat the olive oil in a large, shallow pan. Add the 🧅 onion, 🧄 garlic and 🫑 pepper and sauté until soft (around 3-5 minutes) before adding the 🍅 tomato and chickpeas. Sauté for 2-3 more minutes.
3️⃣ Now add the spices and sauté for a minute then add the rice and stock.
4️⃣ Simmer for 15-20 minutes until the rice is al dente. Don’t stir too often. Add the frozen peas and artichoke (if using) then simmer until the rice is cooked.

Enjoy!

What a lovely surprise to come across a new review from a client I have just finished working with. Thank-you so much to the person who took the time to write this.

TIPS FOR A HEALTHY HOLIDAY 🏖️

One of the most common questions my clients ask me is how they can stay on track while travelling. We’re just back from a family holiday 🏖️so I thought I’d share a few strategies that worked well for us:

🥜Pack filling snacks for the journey. We had a long flight, which was delayed due to airstrikes. Thankfully, we had packed plenty of snacks high in fibre and protein to sustain us such as 🥜nuts, nut butter sandwiches,🍓fruit and 🍫protein bars.

🍴Feel free to skip meals if you are not hungry. We had breakfast and dinner in our hotel. As these meals were bigger than usual, we didn’t feel we needed lunch. Therefore, I filled our hotel room fridge with fresh food like yoghurt and fruit, which we had as an afternoon snack instead of another large meal.

🥗Eat vegetables first. Our dinner was a buffet and before our main each day we served ourselves a large plate of salad (e.g. palm hearts, artichoke, asparagus, tomatoes, peppers, and olives). When we eat vegetables first, the fibre in the vegetables forms a 'mesh' in the stomach and intestine, which helps to slow down the absorption of sugars into the bloodstream.

🚶‍♀️Walk after meals. Studies have found that going for a walk after a meal can reduce blood sugar levels. While it’s not always practical to do this at home, we were able to have a nice family walk after dinner each evening.

Obviously, we did indulge in plenty of foods 🍨 we don’t usually eat, and we probably had bigger portions than usual. However, the strategies above meant we could enjoy our food without feeling heavy or sluggish.

Hope you find these tips helpful. Feel free to save them for your next holiday.

#carolinefarrellnutrition #healthyholiday

Thank-you to this client who took the time to feedback to me after her fantastic achievement in the London marathon. Her result was very well-earned and I am delighted for her.

TOFU COCONUT CURRY 🥥🍛 ⠀⠀
⠀⠀⠀⠀⠀⠀⠀
This 🍛curry is a huge hit in our house with vegans and non-vegans alike! We make it at least once a week. Vegan, gluten-free and full of fibre and plant-points. This makes a large batch and freezes well.

SERVES 6

🛒YOU’LL NEED

✔1 tbsp 🥥 coconut oil
✔1 🧅 onion, chopped
✔ 2 tsp stock powder
✔1 🫑 pepper, chopped
✔4 🧄 garlic cloves, minced
✔1-inch fresh 🫚 ginger, minced
✔1 tbsp curry powder
✔½ tsp turmeric powder
✔½ tsp cumin powder
✔1 can 🥥 coconut milk
✔1 can chopped 🍅 tomatoes
✔2 tbsp 🍅 tomato purée
✔1/2 cup ground almonds
✔280 g tofu, chopped into 1-inch cubes
✔200g 🍄 mushrooms, sliced
✔2 cups baby 🥬 spinach
✔1 🍋‍🟩 lime, zest and juice

RECIPE⠀⠀⠀

1️⃣ Add the coconut oil to a large frying pan. When the oil is hot add the onion, pepper, mushrooms and a pinch of salt. Sauté until the onions begin to brown.
2️⃣ Add in the garlic, ginger, curry powder, turmeric, and cumin and stir for another minute or two, until fragrant.
3️⃣ Stir in the coconut milk, chopped tomatoes, stock powder, and tomato purée until well-incorporated. Add the tofu and gently stir to coat with the sauce.
4️⃣ Bring the curry to a boil before reducing the heat to a simmer. Cook uncovered for 10-15 minutes. Stir in the spinach and lime juice, until the spinach wilts. Season to taste. Enjoy!⠀⠀⠀⠀⠀⠀

Recipe adapted from Yay for Food.

📷 I love seeing and sharing your creations so don’t forget to tag me @carolinefarrellnutrition if you make my recipe.⠀

10-MINUTE CHIA SEED 🍒CHERRY JAM

This jam takes 10 minutes to make and requires just 3 ingredients. It’s thickened with chia seeds, which provide healthy fats, fibre, and minerals.

We love this for breakfast with sourdough toasted and nut butter. We also add it to bowls of yoghurt and fruit. You can use any berries to make this jam. I make with raspberries, blueberries, and strawberries, but the 🍒cherry version is my favourite.

Makes 1 large jar or 2 small ones

🛒YOU’LL NEED

🍒 480g bag of frozen cherries (just as healthy as fresh but less expensive)
🍯 3 tbls honey or maple syrup
✔️3 tbls chia seeds

RECIPE

1️⃣ Add the 🍒cherries and honey/maple syrup to a pan and simmer for 5 minutes, then mash the berries with a potato masher or fork. I like to leave some whole cherries there for texture.
2️⃣ Add the chia seeds and simmer for a further 5 minutes. Pour the jam into a jar. This will keep in the fridge for one week.

#chiajam chiaraspberryjam #carolinefarrellnutrition #plantbasednutritionist #veganfoodporn #veganfoodshare#plantbased@thefeedfeed.vegan #veganrecipeideas #vegandietexplained #dairyfree

Easter Nest Eggs 🐰🥚🍫

A lovely recipe to make with little ones over the Easter break. These are usually made with Cornflakes but we use Oatiflakes as they are higher in fibre.

Makes 8-12 depending on size

🛒YOU’LL NEED

✔200 grams 🍫Dark Chocolate, melted
✔100g Oatiflakes
✔1 tbls 🍁maple syrup
✔1 tbls 🥥coconut oil, melted

✔Some 🥚mini eggs and 🐣chicks to garnish on top (optional)

RECIPE

1️⃣ Line a 12-hole fairy cake tin with paper cases.
2️⃣ Combine the melted chocolate, oil and maple syrup in a bowl and gently stir in the Oatiflakes until all of the cereal is coated in the chocolate.
3️⃣ Divide the mixture between the paper cases. Press chocolate eggs and/or chicks into the centre of each nest (optional). Chill in the fridge for 1 hour, or until completely set.

Enjoy!

#carolinefarrellnutrition #easternests ##oatiflakes #eastergg #eastereggs #eastertreats #Easter #chocolate #healthyeaster #healthychocolaterecipes #oatibix

Avocado Chocolate Fudge 🥑🍫

Rich and decadent. You’d never guess they contained avocado🥑! These would be perfect for Valentine's day❤️.

Makes 8 Large ones

🛒YOU’LL NEED

✔1/2 ripe 🥑avocado
✔1.5 tbls cocoa powder
✔80g cashew 🥜nut butter
✔100g 🍯honey (or maple syrup if vegan)
✔1 tsp vanilla essence
✔1/8 tsp Salt
✔2 tbls. water
✔100 grams 🍫Dark Chocolate, melted
✔Some chopped walnuts to garnish on top (optional)

RECIPE

1️⃣ Line a loaf pan with baking paper.
2️⃣ Add the ingredients except the walnuts to a food processor. Process until smooth.
3️⃣ Transfer the fudge to the pan, smoothing the top with a spatula. Top with walnuts if using. Place in the freezer to set for at least 6 hours.
4️⃣ Remove the fudge and slice into squares.

These need to be stored in the freezer. Take them about a few minutes to soften before eating them.

Enjoy!

#carolinefarrellnutrition #avocadofudge #onlinenutritionist #plantbasednutritionist #healthytreats #healthybaking #veganbaking #glutenfreebaking

Chocolate Chickpea Balls
These were a HUGE hit by everyone in our home. They require no cooking and are vegan, dairy and gluten free.

Don't be put off by the chickpeas! They add moisture and texture and are rich in fibre and plant-protein. You don't actually taste them at all in this recipe. Mia isn't a fan of chickpeas but loves these so much she has asked me to make them for her birthday party!

Makes 14 Large ones (you could also make more smaller ones)

🛒YOU’LL NEED

✔1 can chickpeas, drained
✔60g oats, ground to a flour in a food processor
✔125g cashew nut butter
✔100g honey (or maple syrup if vegan)
✔1 tsp vanilla essence
✔1/8 tsp Salt
✔100 grams Dark Chocolate chips
✔200 grams Dark Chocolate

RECIPE

1️⃣ Line a baking tray with baking paper.
2️⃣ Add the ingredients except the chocolate and chocolate chips to a food processor. Process until smooth.
3️⃣ Add the chocolate-chips to the dough and stir to combine.
4️⃣ Roll the dough into balls and place on the baking tray. I used a tablespoon amount for each ball. Transfer to the freezer for 30 minutes.
5️⃣ Melt the chocolate (I use the microwave) then dip the chocolate balls in the melted chocolate until fully coated. Return them to the tray. Place in the freezer for another 15 minutes.

These need to be stored in the freezer. Take them about a few minutes to soften before eating them.

Enjoy!

#carolinefarrellnutrition #chocolatechickpeaballs #onlinenutritionist #plantbasednutritionist #healthytreats #healthybaking #veganbaking #glutenfreebaking

IMMUNITY SOUP 🥕 🍠 🧄 🧅 🥣

This tasty soup 🥣 is my go-to soup when we have infections in the home. It contains a variety of nutrients to support the immune system:

🥕 🍠 Sweet potatoes & carrots contain beta carotene, a plant pigment that gives red and orange fruit & veg their vibrant colour. The body converts beta carotene to vitamin A, essential for keeping the mucous membranes in the nose, throat, and lungs intact, so they can act as a barrier to infection. Interestingly, levels of beta carotene increase when the vegetables are roasted with oil.

🧄Garlic contains allicin, an anti-viral and anti-bacterial agent. Let garlic stand for 10 minutes after chopping before you cook with it, as this helps to keep allicin intact.

🧅 Onions contain quercetin, which is antibacterial and may reduce inflammation.

🛒YOU’LL NEED

🫒 2 tbsp olive oil
🧅 2 onions, chopped
🧄2 garlic cloves, crushed
🥕 3 carrots, peeled & chopped
🍠 1 large or 2 small sweet potatoes, peeled and chopped
1 litre vegetable stock

RECIPE

1️⃣ Heat the oven to 220C/200C fan. Toss the potatoes & carrots in half the oil and roast for 25 minutes or until tender.
2️⃣ Heat the remaining oil in a large pan. Add the onion and cook until soft, then add the garlic for another minute.
3️⃣ Next, add the roasted vegetables and stock. Bring to the boil and simmer for 5 minutes
4️⃣ Using a hand blender or food processor, blend until smooth. Season to taste.

I like to scatter this soup with some pumpkin seeds, a great source of zinc, which may also support immunity by reducing the length and severity of infections.

#carolinefarrellnutrition #foodsforimmunity #vegansoup #vegetariansoup #souprecipe

Thank you to my pregnancy client who's just posted this thoughtful review.

A genuine pleasure to have worked with her and I look forward to meeting her new arrival!

SUPPORTING YOUR CHILD'S IMMUNITY

Back to school again today for us. Like many others we’ve had a host of infections recently🤒. While we can’t avoid exposure to them, there are things we can do to support our little ones’ ability to prevent & recover from infection:

🐛 Support the microbiome
A diverse & well-populated microbiome (the bacteria, viruses & fungi in our gut) plays a key role in supporting immunity. Fibre from plants feed the microbiome, so to support diversity offer a range of plants foods such as🥜nuts, seeds, pulses and 🌈a variety of fruit & veg. 🐛Fermented foods such as natural yogurt & kefir milk help to populate it (mine love🥤smoothies with kefir milk & fruit). Consider supplementing with probiotics such as @optibac, especially after antibiotics.

🌞 Vitamin D
Vitamin D is one of the key nutrients for supporting immunity and all kids are advised to take it from Oct to April. We use @betteryou.

💊Multivitamin
Several nutrient-deficiencies affect immunity. Therefore, a multivitamin is worth considering if your child is not eating a balanced diet / is run down. We use @naturesplus Animal parade.

💊Vitamin C
Vitamin C can shorten the length & duration when taken at the onset of an infection. We use @vitaminsbyavacare liposomal Vitamin C.

🍒Black elderberries
Black elderberries contain anthocyanins which have been found to reduce respiratory infections. My kids take @sambucoluk elderberry when there are a lot of bugs circulating. ⠀⠀⠀

It’s important to note that supplements are there to ‘supplement’ the diet & food comes first. Also, it’s best to consult a Nutritionist before supplementing. ⠀⠀⠀⠀⠀⠀

#carolinefarrellnutrition #childrensimmunity

Festive Mushroom Pâté 🍄🎄

This easy to make vegan 🍄mushroom pâté is perfect as a festive starter or snack. It's so flavoursome and rich in ingredients to support your immune system including:

🍄 Mushrooms - an excellent sourse of beta-glucans, which stimulate the body's immune system.
🧄Garlic - a source of allicin, an anti-viral and anti-bacterial agent.
🌿 Rosemary – rich in the compounds carnosic and rosmarinic acids which have powerful antibacterial, antiviral, and antifungal properties.

🛒YOU’LL NEED

🍄250g mushrooms, sliced (I use chestnut and oyster)
🧄6 cloves garlic, crushed
🧅1 onion, sliced
🫒1 tbls. Olive oil
🌿1 sprig of rosemary, chopped
🌿1 handful parsley, chopped
🥜125g walnuts
🧂Salt and pepper to taste

RECIPE

Toast the walnuts for a few minutes in a dry pan, then remove them and set aside.
Add the oil to the pan and sauté the onion and garlic until soft.
Add the remaining ingredients (except the walnuts) to the pan, season well and sauté for around 5 minutes until the mushrooms are soft. Allow to cool.
Blend all the ingredients in a food processor or blender until smooth.

Keeps in the fridge for up to five days.

📷 I love seeing and sharing your creations so don’t forget to tag me @carolinefarrellnutrition if you make my recipe.
#mushroompate #veganpate #carolinefarrellnutrition

CHOCOLATE CHIP BANANA COOKIES 🍪🍌

These cookies are quick and easy to make, low in sugar, vegan and contain just 5 ingredients! Baked in my @ninjakitchenuk Foodie!

MAKES 12 COOKIES

🛒YOU’LL NEED

🍌2 ripe bananas
🥥2 tbls coconut oil (melted)
🍁2 tbls honey (or maple syrup if vegan)
🌾200g rolled oats
🍫50g dark chocolate chips

RECIPE

1️⃣ Mash the bananas then mix with the remaining ingredients. Leave the mix to sit for around 10-15 minutes.
2️⃣ Shape into cookies. I use about 1 tbls mix for each cookie. Pop the cookies on the baking tray.
3️⃣ Set the Ninja to 170°C for 15 minutes.

Enjoy!

##ad #NinjaBlackFridayd #bananacookies #healthycookies #veganrecipes #vegancookies #plantbasedrecipes #veganfood #ninjarecipes #vegan #veganfood #veganuk #plantbased

3 INGREDIENT VEGAN PARMESAN 🇮🇹🧀🌿

You don’t have to be vegan to enjoy this recipe.
This “Parmesan” is rich in plant-based protein, has just 3 ingredients and is incredibly easy to make. It tastes just as good as Parmesan! Perfect to sprinkle over pasta.

MAKES 1 Jar

🛒YOU’LL NEED

🥜¾ cup cashew nuts
🥄3 tbls. Nutritional Yeast (this gives it the cheesy flavour)
🧄1 tsp. garlic salt

RECIPE

Simple add all the ingredients to food processor and process until it’s coarse powder. Don’t over process or the nuts become more like a nut butter.

Keeps in the fridge for 2-3 weeks.

📷 I love seeing and sharing your creations so don’t forget to tag me @carolinefarrellnutrition if you make my recipe.

#carolinefarrellnutritin #vegancheese #veganparmesan

RASPBERRY JAM THUMBPRINT COOKIES

I posted a pic of these in my stories last week and lots of you asked for the recipe so here it is. So easy that my little ones managed to make them with very little assistance. Great half-term activity for anyone else with little ones at home.

Vegan, gluten-free and very low in sugar.

MAKES 8 COOKIES DEPENDING ON SIZE

🛒YOU’LL NEED

🥜140g ground almonds
🥥3 tbls coconut oil, melted
🍁3 tbls honey (or maple syrup if vegan)
🧂Pinch salt
🥥3 tbls raspberry jam (I use my raspberry chia jam, recipe posted 8th Feb)

RECIPE

1️⃣ Preheat the oven to 170°C Fan. Line a baking tray.
2️⃣Mix all the ingredients together.
3️⃣Roll the mix into balls. I use about 1 tbls mix for each cookie. Pop the balls on a baking tray and flatten a little. Make a little hole in the middle with your thumb and fill with jam. Bake for around 10-12 minutes until golden. Transfer the cookies to a rack and let cool before serving.

Enjoy 😋

#carolinefarrellnutrition #raspberryjamcookies #healthycookies #veganlunch#veganfoodporn #veganfoodshare#plantbased@thefeedfeed.vegan #veganrecipeideas #vegandietexplained #dairyfree #healthysnacks

Adapted from That Clean Life.

AUTUMN 🍂

I love the change of the seasons and the beautiful Autumn colours🍂. I’ve been really looking forward to putting up this pretty @dunnesstores Autumn wreath.

Autumn is an opportunity to review how we eat. As the weather gets colder we crave more comfort food. We're also more prone to catching 🦠bugs. Here are some of the changes we've been making in our home:

🥕Using more seasonal fruit and veg such as 🍏apples, 🥬broccoli, 🥕carrots, cauliflower, courgette, kale, leeks, 🍐pears, peas, 🥔potatoes, runner beans, cabbage, spinach, 🌽sweetcorn and 🍄wild mushrooms. Seasonal fruit and veg tends to be higher in nutrients such as Vitamin C, which may support our immune system.

🍲Cooking warming foods such as porridge, soups, casseroles, and curries.

🌿Adding more herbs and spices to cooking. These contain compounds which can support our immune system.

🍏Stewing seasonal apples with cinnamon to serve with yogurt for a healthy dessert. Cooked apple has a form of fibre, which is released during the stewing process. Evidence suggests that it may help to repair and maintain our gut lining.

🍄Adding more mushrooms to meals. Mushrooms contain beneficial compounds known as beta-glucans, which stimulate the body's immune system. Levels are especially high in maitake, shitake and oyster mushrooms. I'll be sharing a very tasty wild mushroom pâté soon.

We've also been upping our Vitamin D - see my recent post for more information on this.

Have you found you’re eating differently in Autumn too?

#autumnnutrition #carolinefarrellnutrition

A PLANT BASED DIET WITH A DAILY PORTION OF SOYA MAY SIGNIFICANTLY REDUCE PERIMENOPAUSE/MENOPAUSE SYMPTOMS

Anyone who follows me here will know how passionate I am about the benefits of plant-based diets.

As October is World Menopause Month, I thought it would be a good time to share the benefits of plant-based diets for women in perimenopause/ menopause.

A study last year showed that that a🌿plant-based diet that includes a daily serving of 🫘soya helped to reduce hot flashes in menopausal women by 84 percent. Considering up to 80% Western women experience hot flushes, this is promising news. The participants also reported improvements in their mood, digestion, weight, overall energy and sleep.

These are two potential reasons why this dietary pattern was so effective:

🫘Firstly, soya contains isoflavones. These have a similar chemical structure to the human hormone oestrogen and can therefore lesson symptoms of oestrogen imbalances in perimenopause/menopause.

🐛Secondly, having a healthy gut microbiome has been shown to enhance the benefits of soya. Following a plant-based diet can support a healthier microbiome.
So how can we put this into practice?

🫘Eat a serving of soya every day: Sources of soya include soya (edamame) beans, tofu, tempeh, soya yoghurt and soya milk.

🌿Eat more plant-based: Plant-based diets are diets that have a greater emphasis on foods derived from plants (fruits, vegetables, wholegrains, pulses, herbs, spices, nuts, and seeds). It doesn’t mean you have to completely avoid 🥩animal foods such as meat, poultry, fish, eggs and dairy products, but you would proportionally opt for more foods derived from plants.

#WorldMenopauseMonth #carolinefarrellnutrition

Do you have little ones who need encouragement when it comes to eating fruit and vegetables 🍆 🍅 🥕?

Children tend to switch off when we talk about fruit and veg being healthy, but if we speak about what fruit and veg can do for us it can be much more motivating.

Inspired by the brilliant @kids.eat.in.color, I use this concept when doing talks with young kids.

Today I spoke to Year 2 at Knebworth Primary School. We discussed how fruit and veg are 🦸‍♀️superheroes. Each colour has a different superpower, and we acquire those powers by eating them.

🥕Orange foods have beta-carotene to help us 👀see in the dark.
🍋Yellow foods have Vitamin C so we don’t get 🐛sick as much.
🍓Red foods have lycopene to keep our 🧡heart strong.
🥬Green foods have calcium so our 🦴bones grow bigger.
🫐Purple foods that help our 🧠brain to work better.

We then did a game where we guessed the fruit or veg in a box and what superpowers it had! Thank you @Riverford for kindly donating the box.

Finally, the children were given a 🌈rainbow chart to track how many different superhero colours they eat each day over a week. This is to encourage variety.

I did this last year both at the local pre-school and primary school. The children still often speak to me on the school run about what fruit and veg they’ve just eaten and tell me about its 🦸‍♀️superpower. It’s such as simple yet effective approach to talking about food and health.

#carolinefarrellnutriiton #healtheatingforkids #riverford

VITAMIN D

It’s that time of the year when we become more susceptible to catching 🧪bugs. One of the most important things you can do now to support your immune system is to supplement with 💊Vitamin D.

I routinely 🧪test my clients for Vitamin D and most are deficient. After testing I prescribe bespoke supplement protocols to optimise their levels.

In our home we've already started our winter Vitamin D regime. The adults are taking @biocareltd vitamin D drops with K2 and the little ones take @betteryou_ltd.

Are you taking Vitamin D?

#carolinefarrellnutrition #vitamind

I wanted to say hello to my new followers and tell you a little about me…

👋 I'm Caroline, a registered Nutritionist and mum of 2.

📜 I was diagnosed with high cholesterol in my early 20s and having lost my Dad at just 51 to heart disease, I wanted to take control of my health. I changed my diet and dramatically lowered my cholesterol. This experience made me realise how powerful nutrition can be and led me to retrain as a Nutritionist.

⚽ In 2012 I was recruited as Nutritionist for Watford FC under Granfranco Zola transforming the canteen menu and supporting individual players with body composition, energy, concentration, and digestion. After their promotion to the Premier League, I was recruited to work with Fulham FC.

👩👧👧Since having my gorgeous girls; Mia (7) and Ava (4), I focus on my own clinic and have delivered over 2,500 private consultations supporting people with various goals including weight loss, sports nutrition, and peri-menopause. ⠀⠀⠀⠀⠀

🌿As someone who grew up vegetarian, I am passionate about the benefits of plant-based diets, whether that’s simply eating more plant-based foods or following an entirely vegan diet. ⠀⠀⠀

👩🏻‍🍳I love food and believe that eating should be a pleasure. I am more likely to add to my clients’ diet rather than take foods out.

🤹‍♀️Being a working mum, I understand that healthy eating shouldn’t be overly complicated or time-consuming, so my approach is very realistic.

❤I LOVE my job. I strive to get the best results for every client and feel privileged to be able to make a difference to their lives.

Hopefully, this gives you a flavour of who I am. If you’d like to discuss working with me feel free to drop me a DM.

Peri-/menopause Workshop

I’m very excited to be teaming up with Bally @liddertherapies and Anna @neatpilates
to offer a peri-/menopause workshop, with options for online or face-to-face.
.
I’ll be talking about how nutrition may reduce symptoms and support our health through this transition. I’ll be covering diet, lifestyle and supplements and each attendee will receive a PDF recipe book full of tasty recipes.

Pharmacist, Anna from @neatpilates will be discussing HRT, giving you facts about the benefits and the associated risks.
.
Physio, Bally from @liddertherapies will be talking about bone, muscle, cardiovascular and pelvic health.

We are offering two options; live online or face-to-face. Numbers are limited.

The live is @mycorepilates Hitchin on Wed 28th September 7-9pm. The second online is Thurs 6th October 7-9pm

DM me for more info or check out the link on Bally’s website to book: https://www.liddertherapies.co.uk/menopause-workshop-hitchin-autumn2022.

Feel free to share.

#menopause #perimenopause #hrt #hrtinformation #womenshealth #nutritionformenopause #knowledgeispower

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@carolinefarrellnutrition

NUTRITIONIST IN LONDON AND ONLINE TRANSFORMING HEALTH THROUGH SIMPLE, EFFECTIVE DIET AND LIFESTYLE CHANGES

Hello!

My Special Interests

Weight Loss

Plant-based Diets

Sports Nutrition

Menopause

Fertility

Gut Health

Why Me?

Five Seasons in the Premier League

Extensive Clinical Experience

Evidence-based

Practical and Supportive

As Seen In

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Latest Blog Posts

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Follow me on Instagram

NUTRITIONIST IN LONDON AND ONLINE
TRANSFORMING
HEALTH THROUGH SIMPLE, EFFECTIVE DIET AND LIFESTYLE CHANGES