Author Archives: Olivia

10 Minute Carrot Soup

This months recipe is taken from the wonderful blogger, food stylist and nutritionist Melanie Rodriquez-Gonzalez of Cook Your Life.

A quick, easy and nutritious carrot soup perfect for those colder spring days we’ve been having.

Take a look at other wonderful recipes and idea from her website here: COOK YOUR LIFE

10 Minute Carrot Soup

Sometimes a quick soup just hits the spot! I like the challenge of eating healthily on a budget and if you’ve followed me for a while you’ll know that I often prepare meals on a Sunday so I can eat well when I’m in a rush later.

Carrots provide vitamin A and a host of other impressive health benefits including beautiful skin, cancer prevention and anti-aging elements.
It is really really easy to substitute with many alternative ingredients. In fact, you can even keep a few steamed veggies in your fridge ready to make this delicious soup when you need it.

Note. Here I’ve previously steamed the carrot and the asparagus, and kept them in the fridge.

Serve: 4 people     Time: 10 minutes     Level: EasyIngredients:
1 Tbsp of olive oil
1 onion
A bowlful of (pre-)steamed carrots
1/2 cup of raw pistachios
Fetta cheese (optional)

1. Saute the onion for 5 minutes until softened
2. In a high speed blender, blend the carrot with a splash of water until smooth.
3. Add the carrots in a big pan with the onion and season.
4. Stir, taste and add salt as  necessary.
5. Top with coriander, asparagus , pistachios and some feta cheese

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Tips For A Happy And Healthy Christmas

Debbie Cotton, Naturopath and Lecturer for the College of Naturopathic Medicine gives us some tips on how to have a joyful and healthy festive period.

1. Make sure you look good for all the Christmas parties – cleanse your skin

Water & Nettle Tea

Drink as much water as you can before and during the festive season. The more you can help
the kidneys to cleanse toxins, the less work your skin has to do, so the more glowing you will
Nettle tea can help too. A few cups of this a day will assist your skin to clear.
Try to avoid saturated fats, too many sugars and the over-indulgence with alcohol, as these all
contribute to grey or blemished skin.
Include foods with lots of anti-oxidants into your diet. Orange, red and yellow vegetables,
berries and green tea are all great choices to help with that lovely Christmas glow!

2. How to avoid getting flu or colds over the festive season – and what to do if you do get run-down

Christmas tends to be a period of over-indulgence and under-nourishment. We work hard and
play hard, which in turn leads to a burnt-out immune system. Our bodies become more
susceptible to colds due to the extra stresses that we put on them.
Try to get as much sleep as possible. During the festive months we seem to lose our normal

patterns. Avoid coffee to overcome the problem, as this will only make things worse. A run-
down, tired body is always more susceptible to colds and flu.

Vitamin C boost

Eat foods that are high in Vitamin C; citrus fruit, berries, orange, red and green vegetables
will help to keep your immunity high.


Echinacea is a fantastic herb for killing and avoiding a cold. Taken when you are well, it will
help to raise the immune system to hopefully stave off the winter bugs. If you do get a cold,
taken in a slightly higher dose, it will help the cold to run its short course, and stop it from
becoming chronic. The trick with Echinacea is to get the best quality available. If you are
unsure, you can always ask your naturopath or Wild Oats advisor.

3. How to avoid the hangover and how to cure it

Good food first

Try and eat before you start drinking. A meal that contains protein and good fats will help to
slow down the absorption of alcohol and the nasty effects that can occur from getting drunk
too quickly.

Water too

Don’t dehydrate yourself. For every alcoholic drink, have a glass of water alongside it. The
major cause of a hangover is purely the fact that your body is dehydrated, so aim to drink at
least 2 litres of water the next day as well.

Nutrient boost

Replace nutrients that alcohol washes away! Lack of these nutrients contributes to the
hangover sensation you may feel the next morning. Magnesium and B vitamins are usually
first to go. Taking a good multi-vitamin the night before and the morning after will keep that
listless feeling at bay.

Secret Weapon

A Naturopath’s secret herb to try and stay sober or to clean up in the morning is milk thistle
(Silybum marianum). A good quality tincture can do the trick to really ward off the
symptoms of a hangover

4. Eat well and be happy with festive food

We often spend Christmas eating more than we usually do. If you choose your foods
carefully, you don’t have to suffer for the next few weeks with symptoms of over-indulgence!

It’s all in the turkey…

There is a lot to be said about turkey! It’s a great source of protein, but it’s also a fantastic
source of the amino acid tryptophan, which is the precursor to the feel-good chemical
serotonin in our brain. Isn’t it amazing that it’s the food of choice on such a feel good day?
When choosing a turkey, try to pay that bit extra for free-range or organic, so that you know
that you are getting all of the benefits without any of the nasty additives as well.

Christmas nibbles

If you are preparing nibbles, add in lots of cut up vegetables to go alongside your hummus or
home-made avocado dip. Aside from being delicious and nutritious, eating more of them
helps to cut down on the amount of crisps or sweets that you consume.
Good quality olives are high in essential fatty acids, so they can be another beneficial
addition to your nibble plate.

Care for yourself with good quality food; have your fridge stocked with great vegetables,
good fats such as avocados, olives and fish and good quality proteins, such as organic eggs,
nuts and seeds, lentils or beans. That way you don’t have to move far from the couch to the
fridge to combat the next day munchies.

5. What to do if you do over-indulge on Christmas Day – tips to aid digestion

Ok, we’ve all done it, we’ve overindulged and we feel terrible afterwards. There are a few
things we can do to overcome this.

A little exercise

Try going for a brief walk. This will help to get everything moving so that you can make
some space in the digestive system.

Add some fruit

Try adding some lemon to your water. The bitterness and the slight acidity will help to
support digestion of the excess food!
Pineapple and papaya are high in enzymes that support digestion. Serve them as after-dinner
fruits to try and break down the excess.

CNM trains students for careers in natural therapies.
CNM Bristol – Open Day Saturday 20th January 2018 10:00am – 5:30pm
Come and be inspired by the power of natural therapies to promote health and vitality!

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Reducing your risk of breast cancer

Natural tips from Naturopath Gemma Hurditch

According to official 2016 statistics, 1 in 8 women in the UK develops breast cancer. So what natural dietary and lifestyle measures can we take to reduce our risk? Here are some key natural health tips to help keep in check our chances of developing breast cancer:


Being overweight or obese is a risk factor for developing breast cancer. Maintaining a sensible
weight is protective against many forms of cancer. Intermittent fasting or the 5:2 diet is a good
way to lose excess weight and keep it off. Nightly fasting of 13 hours without food, or longer, also
appears to reduce the chance of breast cancer recurrence.

Cruciferous vegetables

Compounds found in members of the cruciferous vegetable family such as broccoli, cabbage,
Brussels sprouts, kale, cauliflower and turnips, contain anti-cancer properties which are currently
under investigation for breast cancer therapy. Keep cooking times to a minimum, preferring to
steam or eat them raw. Aim to eat 2-3 cups daily in addition to other fresh fruit and veg, and chew
well to release the bioactive compounds.


There are links between low iodine intake, poor thyroid health and breast cancer. Japanese
women who eat seaweed daily (rich in natural iodine) have lower rates of both diseases. Low
iodine levels in breast tissue is associated with breast disease; it is worthwhile adding a teaspoon
of seaweed or sea vegetables to your daily diet for health promotion.

Reduce alcohol

Drinking alcohol is associated with increased risk of various cancers, including breast. To minimise
risk, no more than 1 standard drink is advised daily. Alcohol free nights also confer benefits. Risk
increases with alcohol consumption in breast cancer, so try tart cherry juice or reduce intake by
mixing your tipple with soda water.

Exercise and daylight

They’re beneficial to overall health and recommended for both breast cancer survivors and as a
preventative measure. Aim for 40 minutes brisk walking five days a week, with some higher
intensity sessions if you can. More physically active women and those with higher levels of vitamin
D, which is made by the action of sunlight on skin, have lower rates of various cancers, including
that of breast, uterus and colon.

Reduce toxic load

Opt for a predominantly plant-based organic diet. Avoid processed foods, and cook from scratch.
This helps reduce intake of potentially toxic residues from pesticides, additives and packaging.
Look for organic personal care products with only natural ingredients.


Checking regularly for any lumps, bumps or irregularities in breast tissue or the nipple can alert
you to any potential problems. Checking at the same time in your cycle, about 5 days after your
cycle starts is usually best.

Try Gemma’s easy recipe for Cruciferous Kale Pesto – make it fresh when you want to use it, in order to
maximise its nutrient profile.

By Naturopath and CNM lecturer Gemma Hurditch 

Gemma Hurditch

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Amy’s Vegan Cauliflower “Cheese” Bake

My go-to winter warmer comfort food recipe that’s as good as a Sunday roast!

Serves 6

To celebrate and support The Great Vegan Challenge, which takes place every November, here’s a fantastic vegan recipe.

You can also sign up now for the Great Vegan Challenge joining hundreds of other people going vegan for 30 days.


  • 1 large cauliflower, cut into florets, stalk removed
  • Kale – approx. 5 stalks – torn or chopped with tough stalks removed
  • 3 large white potatoes, sliced thinly with skins left on
  • Sea salt and black pepper
  • 1/2 tsp ground cumin
  • 1 can chickpeas
  • 2 leeks, sliced into rounds
  • Sunflower butter – a good wooden spoonful
  • Stale bread, crumbed
  • Olive oil – for roasting the veg

SAUCE (measurements are incremental and by eye)

  • Sunflower butter – a good wooden spoonful
  • Plain flour (we are using wholemeal spelt)
  • Milk (we are using hazelnut milk)
  • Sea salt and black pepper, to taste
  • Nutritional Yeast


  1. Preheat oven to 180°C.
  2. Slice white potatoes into thin rounds, place in roasting tray, cover with oil and salt. Bake until cooked – 20 mins.
  3. Slice cauliflower into florets, removing tough stalks. Place in roasting tray, cover with oil, salt, pepper and cumin. Bake until brown/black on top – 20 mins.
  4. Whilst cauliflower and potatoes are roasting, prepare other veg mix as follows.
  5. Slice leeks into rounds and fry in butter in a saucepan. When leeks are soft, add torn kale leaves and wilt. Season with salt and pepper and add chickpeas. Remove from heat and set aside.
  6. In the meantime, prepare white sauce. Heat large saucepan over low-medium heat. Melt butter. Add flour gradually until a paste is achieved. Then slowly add milk, stirring through so that all ingredients are combined. Pourable, thickish sauce should be achieved. Add nutritional yeast to add flavour. Season as desired.
  7. When all elements are ready, combine in a large baking dish as follows: Cauliflower & potatoes on the bottom of the dishKale, leek & chickpea mixture pored over and pushed into gaps

    Cheesy white sauce poured over the top so that the other veg is covered

    The breadcrumbs can now be sprinkled over the top so they sink slightly into the sauce. This will give the dish a nice crunchy topping

  8. Bake at 180°C for 15-20 minutes, or until bubbling.


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Cruciferous Kale Pesto

Try this easy cruciferous vegetable recipe, making it fresh when you want to use it, in order to
maximise its nutrient profile.

This pesto id not just for pasta, in fact it’s even better as a full-flavoured dip or spread on sandwiches or wraps. You could mix it into quinoa or grain salads, or it would be great with wild rice and roasted carrots. You could even mix this pesto into scrambled eggs or serve it on top of a frittata.


1.5 cups of chopped kale, stalks removed
0.5 cup of parsley
0.5 cup olive oil
Juice of 1 lemon
1 clove of garlic or more, depending on your taste!
1 handful of raw almonds
1 handful of walnuts (toasted is delicious but raw is also good)
Salt flakes and freshly ground black pepper to taste
1⁄2 teaspoon of cumin powder.


  • Blitz everything together in a food processor to your preferred consistency
  • To serve add a large dollop of kale pesto to a crunchy salad that includes shredded cabbage, raw broccoli, cauliflower florets and your other favourite greens. Or you can use it as a dip with crudités.

By Naturopath and CNM lecturer Gemma Hurditch

Lecture on Reducing your Risk of Breast Cancer

Come along to CNM Bristol on 16th November to hear from Dr Marilyn Glenville Phd, on the subject of reducing your risk of breast cancer.

Book your place

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Turmeric Pumpkin Soup with Coconut & Lime

This incredibly wholesome and aromatic soup is packed with nutritious immunity boosting ingredients like turmeric. Turmeric is so good for us, and even better at this time of year. It’s warming, anti-inflammatory and immune boosting properties make it perfect to sneak into your meals during the winter months.



You can substitute in turmeric powder here if you are unable to get root – use about 1 tsp. This soup is a great make-ahead option and freezes well before the addition of coconut cream (add upon defrosting).

Serves 6.

Turmeric Pumpkin Soup with Coconut and Lime

250g | 1 large brown onion, peeled and roughly chopped
2 tbls | 40 ml coconut oil
3 garlic cloves, peeled and roughly chopped
15g | 3 cm piece of fresh turmeric root, thinly sliced
20g | thumb size piece of root ginger, thinly slices
70g | half bunch fresh coriander, roots and stems washed well and roughly chopped, leaves reserved for garnishing.
1 tsp chilli flakes (+ more to taste)
1kg pumpkin, peeled and deseeded and cut into 2cm chunks
185g | 1 cup split red lentils, washed
1L | 4 cups good tasting vegetable stock
250ml | 1 cup full fat coconut cream (+ more to serve)
2 tbls | 40 ml of fresh lime juice (half a lime, + more to serve)
1 tsp sea salt (+ more to taste)

Coconut cream, fresh lime, thinly sliced spring onion and fresh coriander leaves to serve.

In a large sauce pan over high heat, cook the onion in the coconut oil till softened. Add the aromatics: garlic, turmeric, ginger, coriander stems/roots and chilli, and cook for a couple of minutes till fragrant. Add the pumpkin, lentils and stock, bring to boil and then cover and reduce to a simmer to cook for 20min, or till the pumpkin is soft and the lentils are disintegrating.

Once cooked, use a stick or upright blender to puree the soup. Return to stove and add the coconut cream and heat through, but do not boil. Just before serving add the lime juice and salt. Depending on the saltiness of the stock you used, you may need to be quite generous with the salt here. Taste, and trust your judgement. You really want to make the flavours pop, and pumpkin and lentils both need plenty of salt to give them flavour.

Serve with extra lime wedges, a drizzle of coconut cream, and top with spring onion and coriander.

This soup will keep refrigerated for up to 5 days, add extra water when reheating if soup thickens too much. If freezing, add coconut cream upon defrosting.

Recipe from Home Spun Capers

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Practical tips to curb emotional eating

Do you turn to food in times of stress, boredom, as well as in times of celebration?
Do you feel like you have tried everything to curb cravings and emotional eating without
much success?

The majority of adults have eaten past their limit of fullness at some time in their lives, however
turning to food as a coping mechanism for life’s stresses can quickly become a default habit
that can also be destructive to physical and mental health.
Counting purely on willpower to curb emotional eating can be a challenging task if other
factors are also at play. Find out what else could be fueling overeating and use these practical tips
and guidance to finally put an end to the habit:

1. Blood sugar balance
Although addressing your emotions when experiencing outbreaks of emotional eating or
bingeing is really important, it may not be all the parts of the puzzle. Do you experience
cravings that are hard to resist or find it difficult to focus on anything else? Do you find it hard to get
through the day without coffee? Is 4pm synonymous with biscuits and tea? Chances
are that your blood sugar balance needs some attention.
Blood sugar levels can be imbalanced by many factors, such as skipping meals,
irregular mealtimes, stress, caffeine, sugar and alcohol (1). Blood sugar spikes and
crashes through the day can contribute towards episodes of emotional eating and
low energy levels. Aim to bring more balance into your daily routine and diet to curb
those cravings for good.

2. Mindful, distraction-free meals
In the world of distraction and limitless information that we live in, it can be quite
challenging to be fully present. How many times have you or your colleagues settled
with eating lunch whilst checking emails only to realise that your food has disappeared without
even noticing it?
Eating a meal should take around 20 minutes for hunger signals to fully register satiety
levels. Being mindful and present during meal times helps promote smooth
digestion, increases absorption of nutrients and prevents overeating (2).
If mindful meals sound challenging, start with putting cutlery down in between
meals and take some deep breaths. Focus on the texture, taste and smell of food
and clear your mind from racing thoughts. Make sure you have no distractions
around you like the TV, your phone or a magazine.

3. Tuning into your true needs

Notice if food has become a go-to solution for times of celebration, reward,
emotional times or even a habit. Become the observer of your relationship to food
and whenever turning to food when not hungry, stop and ask yourself a question out
loud: “What is it that I really need?” The answer may even surprise you as it could be
something completely different, like “to talk to somebody”, “a long bath” or

4. Watch your stress levels
Stress is one of the major drivers in overeating and emotional eating. When stress
levels are on the rise, body switches into the ‘fight or flight’ mode, which only uses
the most necessary body functions.
However, ‘fight or flight’ is only designed to last for about 5min, rather than days on
end. This increases stress hormone Cortisol levels and sends body signals that it
needs quick energy creating cravings for caffeine, sugar and simple carbohydrates
even if you have just eaten (3).
Next time missing the bus or paying bills is creating prolonged stress and anxiety,
consider the effects on your long-term health. Take a few deep breaths and come
back to the present moment for instant relief.

Complimentary foods and supplements
Certain foods and supplements may help balance blood sugar, reduce stress and anxiety or
help boost energy levels, that in turn will help decrease cravings and reduce emotional

  • Chromium- when taken consistently, chromium has been proven to not only help regulate
    metabolism, but also is extremely beneficial for blood sugar balance (4)
  • Alpha lipoic acid (ALA)- is known to help balance blood sugar and increase insulin sensitivity
    just in 4 weeks (5). Available in supplement form, as well as in broccoli, spinach and sprouts.
  • Cinnamon- this spice has been used for centuries for many health concerns, however has
    been proven to be especially beneficial for blood sugar balance.
  • Magnesium- this mineral promotes healthy sleep patterns, helps balance blood sugar and is
    especially beneficial to regulate energy and stress levels.
  • Rhodiola or ashwaghanda- these herbs are also called ‘adaptogens’ (6), meaning they help
    respond to the environment by modulating stress and energy levels, without compromising
    our wellbeing. In simple terms, it helps increase energy when needed and helps reduce
  • Medicinal mushrooms- newest research starts to acknowledge many benefits of medicinal mushrooms. Also acting as “adaptogens”, some medicinal mushrooms, such as cordyceps and maitake (7), are also beneficial for blood sugar balance.

If you ready to change your relationship to food, but not sure where to start, contact Milda
at and arrange a FREE 20min consultation on the phone.

Milda Zolubaite
After her own journey with disordered eating and living a stressful lifestyle, trying to spin many
plates at once, Milda has discovered nutritional therapy and, for the first time, has felt a
sense of purpose.
As a CNM graduate, and having recently relocated to the West Country, Milda practices
nutritional therapy in Bath and Bristol, where she also offers nutritional coaching for binge
eating, emotional eating and bulimia.
She is passionate about complimentary alternative medicine and promoting healing through
the resources of nature. The body is always trying to heal itself, we just need to give it tools
to allow it to do so.
Contact Milda at for a free 20min discovery call or head to to find out more.

CNM Open Morning

21st October 2017, 11am-1pm

Come and find out what becoming a Natural Health Practitioner is all about..

Nutrition, Herbal Medicine, Acupuncture, Homeopathy

  • Change Career
  • Help others
  • Improve your health
  • Earn a good income
  • Work flexible hours

Widening your options, changing your career

If you have ever wondered what it would be like to retrain in areas of natural health like Nutrition, Herbal Medicine, Acupuncture and Homeopathy then here is an opportunity to find out.

Our unique blend of practical and theory-based training means that that graduates are better placed to go on into full-time practice – 80% of our graduates are working in natural medicine, many in their own clinics.

The morning will offer an insight into the unique experience that our courses offer you, and answer any questions you may have about studying with CNM.

Held at: 1B Woodlands Court, Ash Ridge Road, Almondsbury, Bristol, BS32 4LB
(Please note – Our campus building is within the Woodlands Court complex)

(1) Pick, M. (2012) Are you tired and wired? London: Hay House
(2) eating
(3) Glenville, M (2006). Fat around the middle. London: Kyle Cathie Ltd.
(4) Anderson, R. A., Cheng, N., Bryden, N. A., Polansky, M. M., Cheng, N., Chi, J., &
Feng, J. (1997). Elevated Intakes of Supplemental Chromium Improve Glucose and
Insulin Variables in Individuals With Type 2 Diabetes. Diabetes, 46(11), 1786-1791.
(5) Kamenova, P. (2006). Improvement of insulin sensitivity in patients with type 2
diabetes mellitus after oral administration of alpha-lipoic acid. Hormones, 5(4), 251-
(6) incredible-benefits- of-adaptogens
(7) health-guide/benefits/maitake- mushroom

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Organic Avocado, Tahini and Olive Flatbreads

Recipe by Anna Jones, author of A Modern Way to Cook

A celebration of Organic September & a call to all avocado lovers

“I try to sneak avocados in anywhere I can. I love their buttery, grassy, rich creaminess. The last five years has seen avocado on toast elbow its way on to every breakfast and lunch menu in the land. Avocado on toast was something I grew up on, and my love of avos has undoubtedly been inherited from my mum.

So, I thought it was time to mix things up a bit, still making the most of how instantly delicious an avocado is but adding some more unusual favours. Here I smash avocados with tahini, olives and lemon to make one of my new favourite lunches.

This is equally good on toast. I often double the recipe and serve it in bowls with home-made tortilla chips, to make an amazing snack for a crowd.” ~ Anna Jones

Ingredients – Serves 2 as a lunch, or 4 as a snack

  • 2 ripe organic avocados
  • ½ an organic lemon
  • 1 organic clementine, or ½ an organic orange
  • 2 tablespoons tahini
  • 2 handfuls of Kalamata olives
  • ½ a small clove of garlic
  • 4 organic flatbreads or tortillas
  • chilli flakes
  • toasted cumin seeds
  • fresh green herbs I use dill, basil or parsley
  • feta cheese (optional)



  • Get all your ingredients together.
  • Halve and de-stone the avocados and scoop the flesh into a bowl with a good pinch of salt and pepper. Squeeze over the juice of the lemon and the clementine or orange. Add the tahini and roughly smash and mash until you have a half smooth, half chunky mixture.
  • De-stone and roughly chop the olives and add them to the bowl. Very finely chop or grate the garlic and add that to the bowl too. Gently mix to combine. Heat the flatbreads either in a dry frying pan or on an open gas fame, turning them with tongs once they have browned a little. This will take a few seconds on a gas hob and more like 30 seconds to 1 minute in a pan.
  • Cut the flatbreads into quarters and pile on the avocado mixture. Top with a scattering of chilli flakes, toasted cumin seeds and a few delicate herbs. If you like you can add a crumble of feta.
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The Science of Healthy Ageing: Age defying natural solutions

Not surprisingly how we feel about ourselves and how much joy we have in our lives makes a huge difference to our health and to how old we look.  For example, women who feel good about getting older experience less negative menopause symptoms.

So, feeling positive about ageing is important and thankfully numerous recent studies have suggested that our happiest days are in fact still ahead of us!  Apparently 85-year olds are more satisfied with themselves and their lives than 18-year olds!  So, genuinely there is much to feel positive about.

However, you may still wonder, will my body sustain me into my bright future?  Cutting down on the amount of toxins that we consume and supporting our bodies to clear out what is already there is a great place to start.

And if you join my Age-Defying, Detox events this October/November, you will learn how to go about cleaning up your diet and super -charging your natural detox abilities.

For the purposes of this blog I’m going to focus on two other aspects of healthy ageing. Protecting your skin and your DNA.

Protecting your Skin

Age related changes in skin quality are associated with two vital substances, collagen and elastin. These proteins are responsible for the structure and elasticity of your skin, and decrease as we age.  What to do?!

  • Make sure you eat one or two servings of protein each day e.g. fish, nuts/seeds, pulses or a protein powder – again, collagen building blocks. Ideally eat protein with every meal
  • Eat vitamin C rich foods such as kiwi, red pepper, parsley, oranges and kale and top up with a quality Vitamin C supplement. Vitamin C regulates the synthesis of collagen, decreases photodamage and increases the creation of fibroblasts (cells that secret collagen). Take 500mgs to 3 grams per day
  • Consider supplementing with collagen hydrolysate which has been shown to increase collagen in the skin and reduce signs of facial ageing. Take approx. 20mcg per day
  • My favourite supplement for the skin is Astaxanthin. 6-8mg oral supplementation a day has been shown to decrease oxidation in the body, increase blood flow, decrease blood pressure and increase superoxide dismutase (affectionately known as SOD, an important enzyme defending against oxidative stress – a major cause of ageing skin)
  • Invest in a good sun screen, preferably a Zinc Oxide product and avoid skin care products with high levels of chemical nasties

Note: See a naturopathic nutritionist for suggestions about the correct dose of supplements in your individual case

Lemon Mint Juice

DNA defence

Ever heard of telomeres? Well, they are crucial to the defence of your DNA. They are tiny structures found at the tip of chromosomes, like the end of a shoelace. They protect your DNA from degrading each time a cell multiplies (which some do every few days!) Telomeres are often called a cell’s timekeeper.  No telomeres = cell death, which eventually means loss of organ function.  In studies, women with highest stress levels had the shortest telomeres.  Regular endurance exercise, vitamins B12, B9 and C, Zinc, and Omega 3 are associated with longer telomeres and Vitamin D levels can help to regenerate enzyme telomerase.

To find out how else you can protect your body from premature ageing sign up for:

1 Day: Age Well Detox and Fitness: 8th October 2017:  1- day retreat in the very beautiful Ashton Court Mansion. 10.30-4. £85. How to clean up your diet, bring in some functional exercise & make changes to support yourself through the ageing process (includes light lunch, exercise and nutrition talks). To book email:

28 Day: Age-Well, Detox Programme for Women: Tuesdays, November 2017: 7.00-9.00pm: £145. (The Studio. Cotham, Bristol). Come together as a group of women to learn the secrets of healthy ageing and be supported to make dietary and lifestyle changes.

Join us every Tuesday throughout November for information about what foods to try and reduce/cut out (e.g. gluten, sugar and more), what foods to add in and find inspiration for new ways of cooking and eating, support for age-related challenges such as menopause and cognitive decline and meditation.  Book here

Price: £145 for 8 hours of nutritional support that would normally cost £310 in a one to one setting. Early Bird: Book by September 30th and pay only £125. Book here

FFI or a 15-minute free consultation phone 0117 9425824 or email

And/or join me for an intro talk at the College of Naturopathic Medicine’s Open Day

Saturday 30th September 2017 10:00am – 5:30pm

Caroline PringleBiography:

Caroline is a CNM trained Nutritional Therapist, a yoga teacher and founder of Bristol Health and Nutrition. After years employing DIY natural health solutions, Caroline began to train more formally in complementary therapies. Eventually, quitting her Job as C.E.O of the international charity, Transform, she decided to focus solely on Nutritional Therapy. She is passionate about sharing her exploration of how the human body works and the food, herbs and lifestyle changes that can help our bodies bring us back to health. As a mother of a 12-year-old she is well versed in inventive ways of getting lots of the good stuff in and keeping most of the bad stuff out and as 47 year old working parent she knows all about quick and easy recipes to maintain her own good health during the ageing process.  All of this whilst trying to remember the wise words of the great chocolatier Mr Booja Booja “Relax, nothing is under control!”

Contact: For more details or a free 15 minute consult call Caroline on 07766006034 or email: caroline@bristolhealthandnutritioncom:

Photo credits: Flickr Creative commons

Old people dancing in the street –  Connie Ma

Lemon and mint juice–  Doriano Jaroudi –

Picture of Caroline: Deasy Bamford

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Penny’s Puy Lentil Salad

The perfect fresh dish providing protein, antioxidants, nutrients and good fats for glowing skin. Created by Bristol-based naturopath and Wild Oats Advisor, Penny Barnett.

Puy lentil salad with sprouted chickpeas and sardines

Serves 2


1 cup of puy lentils
150 g of fresh spinach
2 fresh beetroots or pre-cooked
1 big tomato -sliced
50g sprouted chickpeas
1 tin of sardines – exclude for vegetarians or vegans

For the dressing

Olive oil
Apple cider vinegar
1/2 lime
1 clove garlic, finely chopped
1 tsp grain mustard
1 tsp honey – exclude or subsititute for vegans
1 tsp dried oregano
1/2 fresh chilli, finely chopped

recipe 3Method

1.       Set the beetroot to cook for 45 – 60 minutes (leave the skin on)

2.       Rinse the lentils well, then leave to gently cook for 40 – 45 minutes

3.       Warm the sardines in a non stick pan on a low heat

4.       Steam the spinach for 5 – 7 minutes

5.       Add all ingredients for the dressing into a jar and shake to mix

6.       Peel the beetroot and slice

7.       Strain the lentils and place on plate, add the spinach, beetroot, tomato, sardines, chickpeas and dress with the contents of the jar.

Penny Plate

Penny Barnett

Penny is a Naturopathic Nutritional Therapist and has been working in health and well-being for over 10 years. Having originally studied and worked in the film industry she decided to turn her passion into her career, and to take her health into her own hands after suffering with facial acne for many years. She now has a young daughter with her husband Jonathan and is very happy in her skin! She trained with the Nutritional Healing Foundation and currently practises in Bristol. You can also sometimes find her on the shop floor working at Wild Oats among the products she loves!

T. 0772 556 9440
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