Michelle Radley Nutrition

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Michelle Radley Nutrition

Registered Nutritional Therapist

15/06/2023

NON-FOOD THINGS THAT IMPACT GUT HEALTH ✨

Good nutrition is vital for improving gut health, but there are also key non-food things that can also support.

Things to focus on are…
⚡stress management
⚡quality sleep
⚡regular movement
⚡minimise antibiotic overuse
⚡stop smoking and reduce alcohol intake

As a Nutritional Therapist I work with clients to improve not only their nutrition but to also make sustainable lifestyle changes that have been shown to be beneficial for gut health too.

Stress is a BIG one. It can be challenging to control the stressors in our lives but there a well evidenced techniques to help our body respond to it better 💫

30/05/2023

PLANT DIVERSITY ✨

Research shows that one of the best things that we can do to support our gut microbiome is to eat a variety of plants (min 30+ a week).

🌱 I'm a firm believer in knowledge is power. Check out the key reasons WHY eating a variety of plants is key for gut health above 👆

Remember plants include vegetables, fruit, wholegrains, nuts, seeds & legumes! Start with where you are and build up gradually.

If you're looking for support for your gut health head to my bio to download my Thrive Gut Guide - 3 simple ways to take control of your gut health today ⚡️

25/05/2023

BLUEBERRIES ✨

Whilst plant diversity is key for a healthy gut microbiome, blueberries are a firm staple in my fridge/freezer.

They contain a number of health promoting plant chemicals, including anthocyanins, giving berries their gorgeous purple/blue colour 🫐

They have been shown to act as a prebiotic for the gut microbiome (food for the gut bugs), supporting gut composition and function of SCFAs (beneficial compounds produced by our gut microbes).

Outside of gut health blueberries are also very supportive of brain / cognitive health thanks to their anthocyanin content 🧠

I often buy frozen ones as much cheaper and just as nutritious 👌

29/03/2023

STOMACH ACID ✨

If you regularly experience any of the above symptoms it could be a sign of low stomach acid ⚡

Stomach acid is a crucial part of the digestive process. We need sufficient levels to digest protein in particular and it also plays important role in the digestive signalling process, including stimulating digestive enzymes from the pancreas and bile from the gallbladder.

If you think low stomach acid could be an issue for you it is always best to work with a practitioner who can guide you through why this might be and how to rectify it.

08/02/2023

HAPPY CLIENTS = happy me ✨

This morning I’m feeling grateful I get to work with such wonderful clients 🤩

Gerhard come to me for support with IBS symptoms. Very pleased to say that he no longer feels uncomfortable at work or in social situations now his symptoms are resolved.

⚡If you're reading this and also suffer with IBS symptoms that get in the way of you living your life. Don't suffer in silence, you can take control! Please feel free to DM me to see how we can work together. I'm booked up for February but taking on new clients in March ⚡

31/05/2022

NO TWO IRRITABLE GUTS ARE THE SAME! ✨

… AND this can be the trouble with this one size, catch all diagnosis 🤷‍♀️

The digestive system is complex and IBS is multifactorial. There could be multiple factors driving your IBS too.

The best way to tackle IBS is to really unpick some of the drivers that are causing your individual symptoms in the first place. This can then be supported through food, lifestyle and supplements if needed.

⚡ I use my signature Thrive programme to provide tailored recommendations that help get to the root cause of your IBS.

DM me to set a free, no obligations, nutrition call to see how I can help you ⚡

19/05/2022

FETA, OLIVE BULGUR WHEAT SALAD WITH MINT DRESSING ✨

Mint is one of my favourite herbs and always reminds me of sunny weather 😎 It really lifts the flavour of this super easy lunch recipe.

As always make a batch to save time and money!

1 cup of bulgar wheat
1/2 cucumber, cut into small cubes
20 black olives, halved
10 cherry tomatoes, halved
4 tbsp of natural yoghurt
3 tbsp of extra virgin olive oil
A handful of mint, finely chopped
1/2 lemon, squeezed
1 bag of rocket
200g feta, crumbled

⚡ Cook the bulgur wheat according to the packet instructions (c. 15 mins)
⚡ To make the mint dressing combine the yoghurt, lemon juice, mint and olive oil. Mix well and season.
⚡ Add the bulgur wheat to a big bowl and add the tomatoes, olives, cucumber and rocket.
⚡ Drizzle over the dressing and mix well.
(makes c. 3 portions)

✨ Hit SAVE to have the recipe on hand the next time you need some lunch inspiration ✨

11/05/2022

HOW LONG DO PROBIOTICS TAKE TO WORK? ✨

⚡Check out the factors that can determine this above ⚡

If you're looking to take charge of your gut health today, check out my Thrive Gut Guide - 3 ways to take control of your gut health today ✨

09/05/2022

EDAMAME, SPINACH & PEANUT NOODLES ✨

Edamame beans are a great staple to have in the freezer. Especially for any vegetarians or plant-based eaters as they are a good protein source. I often add them to salads, stir fries and pasta dishes to bulk it up.

This is adapted from a recipe. A great batch cooked lunch to make in advance so you can spend more time enjoying this lovely sunshine 😎

1 bunch of noodles (I used buckwheat)
1 cup of edamame beans (I used frozen)
1 green pepper, cut into cubes
1/2 bag of spinach
1 tbsp peanut butter
1 tbsp sesame oil
1 tbsp tamari
1 tsp of apple cider vinegar
1/2 tsp honey
1 tsp chilli flakes
2 tbsp sesame seeds

⚡ Cook the noodles accordingly to the instructions. Drain and rinse with cold water
⚡ Put the edamame beans in a small bowl and pour over some hot water to defrost them
⚡ In a small bowl make the dressing by combining the peanut butter, ACV, tamari, sesame oil and honey. Add some water to loosen it.
⚡ Add the noodles to a large bowl with spinach, pepper, and edamame beans. Pour over the dressing and mix well.
⚡ Sprinkle over the sesame seeds when ready to eat
(makes c. 3 portions)

✨ Hit SAVE to have the recipe on hand the next time you need some lunch inspiration ✨

28/04/2022

WHY CAN'T I GO? 💩

Constipation is a common complaint that I see in clinic (this can mean not going for days on a regular basis or finding it difficult to go when you need to)

⚡️Swipe above to see the many factors that can influence this and my top 3 tips ⚡️

If you looking to take control of your gut health today check out my Thrive Gut Guide - 3 ways to take control of your gut health today (link in bio 👆)

25/04/2022

BLACK BEAN & PESTO QUINOA SALAD ✨

I'm a big fan of black beans and I'm always trying to find ways to include them in more meals. Half a can is a whopping 8g of fibre so a great addition to help you reach the min. 30g of fibre a day. Plus they are cheap and a protein source!

This is a super speedy lunch that doesn't require any cooking if you use pre-cooked quinoa (I always keep a few packets in the cupboards for those days when I'm in a rush)

400g can black beans, rinsed and drained
250g ready cooked quinoa (I like Merchant brand)
10 cherry tomatoes, halved,
Red pepper, sliced
A handful of fresh parsley, roughly chopped
6 sundried tomatoes, chopped
3 tbsp of pesto (I try to buy one with olive oil in)
2 tbsp of extra virgin olive oil

⚡ Add the quinoa, black beans, tomatoes, pepper and parsley into a large bowl.
⚡ Mix well and add the pesto and olive oil.
(makes c. 3 portions)

✨ Hit SAVE to have the recipe on hand the next time you need some lunch inspiration ✨

20/04/2022

It’s estimated that c.10-20% of people in the UK suffer with IBS (Nice). Women are x2 as likely to suffer from it too. It’s one of the most common GP complaints.

IBS is an umbrella term to describe a set of chronic digestive symptoms including cramps, pain, bloating, diarrhoea, constipation, nausea & wind.

There can be many different drivers of IBS symptoms including bacterial imbalances, SIBO, H Pylori, candida parasites, food sensitivities, impaired function, and stress (the list goes on...).

By working with a qualified practitioner you can try to work out what is driving your individual symptoms ✨

The good news is that food and lifestyle can play a BIG role in supporting symptoms.

⚡ Don't suffer alone, you CAN feel better! ⚡

Please reach out if you're looking for some tailored advice. I'm taking on a few new clients at the moment.

Address

2A Prebend Street

N18PT

Website

http://www.michelleradley.com/

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