Lindsey Jenkin Nutrition

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Lindsey Jenkin Nutrition

Nutritional Therapist and mother of two. Making healthy living uncomplicated for busy parents. Specialising in gut health, energy and weight management. Hi There!

I'm a Nutritional Therapist and mother to two young girls. I help busy parents to feel better through dietary and lifestyle changes. I specialise in gut health, chronic fatigue, burnout and weight management. x

27/02/2022

A spicy broth is the perfect comfort food. 🌶⠀⠀⠀⠀⠀⠀⠀⠀
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Thai-Style Poached Cod⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Serves 4⠀⠀⠀⠀⠀⠀⠀⠀⠀
Prep 20 mins / Cook 15 minutes⠀

Ingredients⠀⠀⠀⠀⠀⠀⠀⠀
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* 1 tbsp coconut oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 3 spring onions, thinly sliced. Separate whites and greens⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 4 garlic cloves, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 1 red chilli, deseeded and finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 500ml of fish or chicken stock⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 160ml coconut cream⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 1 tsp sugar - palm sugar if you have it⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 2 1/2 tbsp fish sauce⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 1 lime - grate off the zest and cut in half⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 1 stalk lemongrass, leave whole but bash it with something like a rolling pin!⠀⠀⠀⠀⠀⠀⠀⠀⠀
* A thumb size piece of ginger, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Corriander, finely chop the stalk and leaved the leaved whole⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 4 cod fillets⠀⠀⠀⠀⠀⠀⠀⠀⠀
* 240g pak choi, separate leaves and slice in half lengthways⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Cooked jasmine or basmati rice⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Method

* Heat the oil in a large pan over a medium and add the whites of the spring onions, garlic and chilli and cook for 2 minutes⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Add the coconut cream, stock, fish sauce, sugar, ginger, lime zest and coriander stalks.⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Bring to the boil then add the fish, making sure it is partially submerged in the liquid.⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Cover the pan and gently simmer for 4-5 minutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Divide your cooked rice into 4 swarmed serving bowls.⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Using a slotted spoon, remove the fish from the pan and put on top of the rice.⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Add the pak choi to the pan, bring back to the boil and simmer for 1-2 minutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Squeeze in the juice of half a lime. Taste and add the other half if desired.⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Ladle the broth over the rice and fish.⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Scatter over coriander leaves and the spring onion greens.⠀⠀⠀⠀⠀⠀⠀⠀⠀

18/02/2022

Simply taking a moment to think about how the food you are eating is making you feel can really improve your eating habits and your relationship with food . ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you regularly eating until you're uncomfortably full? We tend to put more on our plate than we need when very hungry. Try putting less of your plate and going back for more if you really want it. ⠀⠀⠀⠀⠀⠀⠀⠀
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Do you habitually reach for sugary foods when you get that afternoon slump? Try getting up and moving instead. Go for a short walk. You wont get the subsequent energy slump that you get after eating sugar.
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Do you know that eating a specific food always makes you feel bloated and uncomfortable or tired? Try avoiding it for a week and see how you feel. ⠀
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Ask yourself, how does this food actually make you feel? It’s simple but very effective. Can you make a better choice?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Lindsey x⠀⠀

11/02/2022

Scientific research is starting to highlight the potential detrimental effects of specific food additives on our gut microbiome.

As 60-70% of our immune health lies in the gut, eating a diet that supports the gut is essential.

In a study looking at the emulsifier, carboxymethylcellulose, subjects experienced increased abdominal discomfort as well as reduced microbiome diversity and permeation of the gut barrier (aka leaky gut).

Emulsifiers are frequently used to help gel, thicken and stabilise processed foods such as margarines, ice creams, baked goods, fruit juices and spreads and even in things like coconut milk.

The simplest way to avoid consuming emulsifiers is to avoid processed foods as much as possible and to check the ingredients list on packaged foods.

I have noticed that most brands of coconut milk contain a number of additives. Coconut is a staple in our house as we eat a lot of curries, so I stick to as it only contains coconut and water.

Lindsey x

11/01/2022

Scrambled tofu is a pretty convincing alternative to egg if you have decided to reduce the amount of animal products you consume this year.

You can get silken or firm. I personally prefer the texture of firm tofu.

As tofu doesn't have much flavour, you will need to add some!

- Saute some vegetables - I used spinach and peppers. Add a splash of soy sauce, remove from the pan and put to one side.

- Crumble the tofu into a pan and add a pinch or turmeric. This is more for colour than flavour. Season with salt and pepper.

- Add the vegetable back to the pan with the tofu, mix together and serve on toast.

It's quick, tasty and a good source of plant based protein.

Lindsey x

15/12/2021

Drinking Strategies over Christmas and New Year

Christmas is almost upon us and who doesn't enjoy a mince pie and a mulled wine or two or three?

The problem is that people often find themselves drinking a lot more than they usually do.

Supermarkets encourage us to buy more, more, more with multi buy offers and products strategically placed around the store so that we put them in our baskets.

I am not suggesting that you don't drink over Christmas, in fact, there are plenty of studies suggesting that drinking in moderation actually has health benefits, but over consumption can be detrimental in many ways.

If you choose to drink alcohol this Christmas then keep the following in mind:

1️⃣ The Chief Medical Officers’ low risk drinking guidelines recommend you don't drink more than 14 units, which is six standard glasses of 13% wine or six pints of 4% beer, in any week.

2️⃣ The no and low alcohol category has been growing in recent years and a recent study by the Portman Group found that 24% of British drinkers are keen to cut back on booze. This means that there are lots of amazing low and no alcohol alternatives in most supermarkets including beer, spirits and wine so you can still enjoy a nice drink without the effects of the alcohol.

3️⃣ Measure spirits at home rather than free pouring. You can then keep track of how many units you are drinking.

4️⃣ If you are drinking something like white wine then add soda to make it into a spritzer. This will increase the volume and may slow down consumption.

6️⃣ Choose small glasses. Go for a 125ml glass instead of 175ml or 250ml. Again, this can help reduce consumption.

Lindsey x

13/12/2021

If you or your kids enjoy Mini Cheddars, then here's a good alternative.

Mini Cheddars are highly processed and contain 20 ingredients. It's important to be aware that although you would think of these crackers as a savoury snack, they actually contain quite a lot of added sugar.

They are also made with refined white flour which is rapidly broken down to glucose in the body, leading to an insulin response. The combination of sugar and refined carbohydrates creates bursts of energy and then a crash. This sugar rollercoaster then drives the body to crave more sugar.

cheese oatcakes are made with wholegrain oats, which contain more fibre which slows absorption and reduces the insulin response. They also contain minimal ingredients so are a good alternative for you and your family.

Lindsey x

07/12/2021

I often get asked my thoughts on taking supplements and I definitely think they can be beneficial for some people and I often recommend supplements to my clients, but they should never be taken as an alternative to good quality food.

This is what fresh turmeric looks like. You can buy turmeric or curcumin, the active ingredient in turmeric, as a supplement. You would probably be better off just eating it though, which would also be a lot cheaper!

Turmeric is a powerful anti inflammatory and antioxidant. It is also fat solution which means you need to consume it with fat to be able to absorb it. So adding fresh or powdered turmeric to a curry would be better than taking a supplement without food.

If you’re going to take supplements then get advice from a professional. Brand, dose, frequency and duration all matter so get some advice.

Lindsey x

02/12/2021

Reset, restart, readjust, refocus. As many times as you need to.

What’s important is what you do most of the time, not all the time.

Keep going. Tomorrow is a new day.

Lindsey x

29/11/2021

Here's a lovely winter warmer for you to try out this week. The recipe is vegetarian or vegan.

Hot Pot with Cheese & Herb Dumplings

Makes 3 - 4 portions

- 2 large carrots cut into chunks
- 2 small parsnips cut into chunks
- ½ swede diced
- 1 leek sliced
- 1 small onion finely chopped
- 2 cloves garlic finely sliced
- 700ml vegetable stock
- 50g pearl barley
- ½ tbsp white wine vinegar
- 2 bay leaves
- 2 sprigs of thyme
For the dumplings
- 100g plain or wholemeal flour
- 50g butter or vegan alternative
- 3 tbsp grated parmesan or vegan alternative
- 2 tbsp parsley
- 2 tbsp water

Method

- Part cook barley in water for 20 minutes. Rinse thoroughly and leave to one side.

- Heat some olive oil in a large ovenproof casserole dish on a medium heat. Add onions and cook for 5-6 minutes. Add leek and garlic for 3-4 minutes, then stir in carrots, parsnips and swede.

- Add white wine vinegar and let it evaporate by half. Stir through the partly cooked pearl barley, add the stock, thyme and bayleaves and simmer gently while you make the dumplings.

- Heat oven to 200C/180C Fan.

- To make the dumplings - Rub the flour and butter together to form breadcrumbs - the butter will need to be cold. Add cheese and parsley and mix through. Sprinkle over water and mix together to form a dough. Divide into 6 and roll into balls.

- Place on top of stew and transfer to oven. Cook, uncovered, for 20-25 minutes until dumplings are golden. Serve with lots of greens.

25/11/2021

Do you know what's in the food you're eating?

If you look at this picture you can see how the same foods can contain very different ingredients.

21 ingredients and lots of additives in the wraps on the left and just 4 ingredients and no additives in the wraps on the right.

Unfortunately, a lot of manufacturers don't have your health at the heart of what they do. They use a scary number of additives including preservatives, flavour enhancers, emulsifiers, stabilisers, sweeteners, sugars, poor quality fats and salt in their products. These are known as 'ultra processed' foods.

Ultra-processed foods include packaged baked goods and snacks, fizzy drinks, sugary cereals, ready meals containing food additives, dehydrated soups, and reconstituted meat and fish products.

There is an increasing amount of evidence that links 'ultra processed' foods, if eaten frequently, to a number of chronic diseases including cancers, diabetes, obesity, high blood pressure and heart disease.

They also negatively impact digestive health, blood sugar levels, hormone health, energy levels and mood.

In an ideal world, we would make food from scratch but that isn't realistic and not all packages foods a bad.

The good news is that I spend hours looking at the ingredient lists on packaged foods to work out which are good and which should be avoided.

If there are specific foods you would like me to look at then let me now.

Lindsey x

19/11/2021

Is it better to eat raw or cooked vegetables?

The answer is that you should eat both and this is why.

There is an assumption that vegetables lose nutrients in the cooking/ heating process, but that isn’t always the case.

Tomatoes contain a phytochemical called lycopene - it’s the lycopene that makes then red in colour and gives them beneficial antioxidant properties.

Studies have found that there is more lycopene in a cooked tomato than there is in a raw tomato.

Something similar happens with broccoli which contains a group of compounds called glucosinolates. Research has shown that these protective compounds are more easily absorbed (so we absorb more) when broccoli is lightly cooked.

How you cook vegetables is really important though. Gently sautéing or steaming is the best option. Nutrients are lost when boiling vegetables as they leach into the cooking water which is usually discarded. This isn’t a problem if you’re making something like a soup or stew as the cooking liquids are retained.

Coleslaw is a good way of eating more raw vegetables, especially during winter as it can be added as a side dish to lots of hot meals. Just go easy on the mayo which is usually made with poor quality fats like sunflower oil.

You can always do what I do and use half mayo/ half plain yoghurt.

Lindsey x

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