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Nurturing Nutrition with Jane Barrett

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Nurturing Nutrition with Jane Barrett

Nutritional Therapist, helping adults & children to improve their digestive health through food.

14/11/2025

KALE SEASON IS UPON US.

Kale is available all year round, but best from mid-September to late February.

We all know that dark leafy greens are good for us, the problem is finding ways to get them in. Some of us are not ‘bitter tasters’ (did you know your genes can determine this?) and find steamed kale a grind to get down.

Enter the kale crisp.

A moreish snack that gives you the crispy & salty crunch yet nourishes every cell in your body. Win/win!

And of course, like every recipe I provide, it is a super gut-friendly snack.

As always, I give you the nutritional low down first.

Kale – a superstar veg

A few things you ought to know:

🍃 Kale is a highly nutritious vegetable due to the amounts of vitamins & minerals packed into its leaves. The most notable are vitamins A, B6, C & K and minerals calcium, potassium, copper, iron and manganese.

🍃 Kale is a superb source of fibre. As a member of the cruciferous vegetable family, it has anti-cancer properties (along with Brussels sprouts, cauliflower, cabbage, broccoli, collard greens, kohlrabi, swede, turnips and bok choy)

🍃 Kale has three times as much calcium as phosphorus, which is a beneficial ratio to reduce the excretion of calcium from the body (think healthy bones). High phosphorous intake has been linked to osteoporosis.

DID YOU KNOW?
Kale is better known as cavolo nero in European countries.

🍃 Kale has a beneficial ratio of calcium to magnesium (unlike dairy products), as is found in nature. Adequate levels of magnesium in the body are essential for the absorption and metabolism of calcium and Vitamin D. And to help peristalsis, the muscular movement that pushes stool 💩through your large intestine. ·

🍃 Kale has high levels of chlorophyll, which is chemically like haemoglobin, a protein essential in red blood cells to carry oxygen around your body. Chlorophyll is also a good cleanser, helping your liver to eliminate the toxins it accumulates daily. · Research shows that leafy greens contain a specific type of sugar that helps fuel growth of healthy gut bacteria. Your microbiome loves kale!

N.B. You may need to limit your kale intake if you have oxalate containing kidney stones or take the blood thinner warfarin.

Happy kale crisp making!

https://www.nurturingnutrition.co.uk/6-tips-for-perfect-kale-crisps/

12/11/2025

WEDNESDAY WISDOM

🌿💖 Your gut health plays a key role in va**nal health — and here’s why it matters.

The gut microbiome and va**nal microbiome are closely linked. A balanced gut helps maintain the right balance of good bacteria in your va**na, protecting against infections like yeast and bacterial vaginosis.

When your gut is out of balance, it can lead to an overgrowth of harmful bacteria, increasing the risk of irritation, discomfort, and infections.

Taking care of your gut means supporting va**nal health from the inside out — for comfort, balance, and confidence.

07/11/2025

Do you want a Christmas pudding that is...?:

✅ healthy
✅ light
✅ tasty
✅ nourishing
✅ festive
✅ easy to make
✅ made with all real ingredients
✅ comfortable to digest

Well that's handy, because I have one for you.

Make it now for time to mature & develop a festive & punchy flavour without any artifical flavourings. All real food.

Hands up? 🤚

06/11/2025

Do you use miso paste?

Miso is fermented soybean paste, it's a great option to have as a broth/healthy 'cup a soup' or add to dishes.

I often chuck in a bolognese to add flavour. rather than a stock cube.

Here I used it as a soup base, roasted tomatoes & red peppers with basil & home-made chicken bone broth.

You may have heard about phytoestrogens being helpful in peri/menopause.

Soya is still controversial, but here's my take on it.

1. Only eat organic soya products (much is GM - genetically-modified, not so much in the UK but beware)

2. Choose fermented versions (as is traditionally eaten in the East) - miso, tamari, tempeh rather than milk, yoghurts, processed soya products

3. The plant phytoestrogens can be helpful during the peri-menopause transition period. They work by docking onto oestrogen receptors. Phytoestrogens are plant compounds with a similar molecular structure to endogenous oestrogen molecules, and can bind competitively to oestrogen receptors, preventing the binding of more potent or harmful oestrogen and oestrogen metabolites.

The lovely Linda Booth & I recorded a video about gut health in menopause, let me know if you want the link.

Keep healthy, Jane

05/11/2025

WEDNESDAY WISDOM

🌿🩸 Did you know your gut health impacts your circulation?

A balanced gut microbiome helps reduce inflammation and supports the production of nitric oxide — a molecule that relaxes blood vessels and improves blood flow. Good circulation means better oxygen and nutrient delivery to your organs and muscles.

When your gut is out of balance, inflammation can cause blood vessels to constrict, leading to poor circulation and related issues like fatigue and cold hands or feet.

Take care of your gut to keep your blood flowing strong and healthy! 💚

04/11/2025

I love my Instant Pot pressure cooker, it's a true workhorse in the NN household!

Today is a busy day with the household going in and out at different times, but we all need a re-fuel at different times, so yesterday I made a chilli. It sits in the fridge and everyone can re-heat when they need food.

I'm rushing from work to golf to pilates to choir and will fit it in before golf to fuel me 4 hours on the course, so I only need a light snack before pilates.

This all helps if you meal plan for the week. Busy times then become prepared for and the result is that you are less likely to reach for fast food or find your tired and irritable because you are not adequately fuelled for your day.

Keep healthy, Jane

p.s. Instant Pot Christmas pudding recipe now available, let me know if you want the recipe for a lighter, healthier Xmas pud?

03/11/2025

Have you seen my series of reflux blogs?

👉 The Hidden Impact PPIs Have on Digestion and Your Health
👉 The Silent Struggle: Understanding Silent Reflux and How to Manage It
👉 Uncovering the Hidden Connection Between Stress and Reflux
👉 Overcoming GORD: Your Ultimate Guide to a Healthier Life
👉 The Hidden Dangers of PPI Medication: How It Could Lead to Osteoporosis

If you'd like the link, let me know which.

31/10/2025

This makes me laugh out loud every October!

30/10/2025

Dare I mention the C word?

This Friday at noon in your email inbox is dropping a C recipe that is best made in October.

If you want to be on my list to receive weekly MicroChange Digest emails (easy to read, practical tips) then you can do that right here
https://www.nurturingnutrition.co.uk/10-steps-to-happy-digestion/ (you also get a free eBook called 10 Steps to Happy Digestion)

29/10/2025

WEDNESDAY WISDOM

🌿👃 Struggling with sinus issues? Your gut health might be the missing piece.

A healthy gut microbiome helps regulate your immune system and reduce inflammation — two key factors in preventing chronic sinus congestion and infections.

When your gut is out of balance, it can lead to increased inflammation and a weakened immune response, making sinus problems worse and harder to clear.

Support your gut to breathe easier and keep your sinuses happy and healthy.

28/10/2025

In January 2023, an email popped in my inbox that changed my practice significantly.

But it has also changed the life of one particular young woman.

She had attended my online group course, but felt she needed further personalised guidance. She had a complex health history and I suspected this was a significant factor in her current health issues. I felt drawn to work with her (she says the same interestingly in her testimonial).

Around this time, an email caught my eye - a Trauma Informed Practitioner course - how to help clients with past trauma that is affecting their current health status often without them realising it. Trauma informed care has become more prevalent in recent years, and this hit me as I thought of not only this young woman but recalled past clients I was unable to help who without exception had complex past trauma:

It wasn't that I didn't have the scientific nutritional knowledge to help them.

It wasn't that I didn't have the coaching skills to help clients to motivate & inspire them to make changes.

It wasn't that I didn't understand that past trauma (particularly in childhood) has a significant effect on health - I was trained that way to make links.

But I was missing:

🧡 how to sensitively incorporate the subject into my consultations

🧡 how to seriously up my listening skills at the appropriate time

🧡 how to gently introduce awareness of how trauma affects your nervous system & stress response – the physiological response of the body

🧡 how to nutritionally support their nervous system & adrenal stress response

🧡 the understanding of the value of additional modalities to support trauma at a somatic (feeling) level

🧡 a network of trauma informed practitioners to whom I can refer

I deeply felt her need for support, she had got to know (and start to trust) me on the bi-weekly groups calls on the course but I knew this addition to my toolkit would help her.

She was my guinea pig, I was learning as we went along. She was fascinated with my learnings too,

Honestly, I wasn’t sure if I was doing it right, but I used what I had learned, mixed it with my intuition and goodwill and despite much resistance & scepticism and a huge rollercoaster of a journey for her, I began to see snippets of light emerging in her.

We worked together for over a year and now every time I read her words, I feel an overwhelming sense of gratitude that I opened that email.

Her words are poetic and heartfelt; they have moved me to tears on several occasions. It re-confirms to me that it's crucial to find a practitioner that you are drawn to and can be vulnerable with – we both felt right to work together.

It’s an unbelievably privileged position to be able to hold space for another person. I am grateful for being able to do this for others with my trauma informed hat on.

Have a read of Kayleigh’s words and just listen to the incredible shift she experienced. 🧡
https://www.nurturingnutrition.co.uk/praise/ (you may need to scroll back a few cases)

p.s. writing this 2 years on, I have had many clients who have had similar shifts since. It's a powerful tool in my toolbox.

23/10/2025

Blast from the past (while clearing my loft!)

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

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http://www.nurturingnutrition.co.uk/

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