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Holly Blenkinsopp Nutritional Therapist

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Henley on Thames
Holly Blenkinsopp Nutritional Therapist

I'm your digestive detective finding clues in poo and helping you make sense of digestive symptoms (e.g. IBS, constipation, diarrhoea, reflux).

I use food, supplements and lifestyle to help you break free from the pain and hassle of digestive troubles.

04/01/2025

Are you thinking about your health and well-being in 2025? Come and join me and Kate Taylor in Henley this winter to learn more about gut health, brain health and ask those questions you have always wanted to ask a nutrition practitioner about food and lifestyle 😊

Book now with Eventbrite https://www.eventbrite.co.uk/o/holly-blenkinsopp-nutrition-102420804901

23/12/2024

Happy Christmas!! Here’s my three takeaways from 2024

⭐️ Diversity for the gut - eat a range of colour, texture and flavours everyday
⭐️ Covid and digestive troubles - have you reset your gut since getting covid? Some of my clients found their digestive troubles started after Covid
⭐️ Key vitamin and mineral levels and total well-being. Do you know your vitamin D, Bs and Iron levels? There is research being published every month linking lack of key nutrients to conditions and illness, e.g., Vitamin D and bone health

Q. What will you take into 2025?
I will take …
✳️ the joy of singing - I have loved charity performances and outings with Rock Choir
✳️ working more with types of IBS
✳️ helping more people assess and reset their digestive fitness
✳️ continuing to be your digestive detective - finding clues in 💩 and symptoms to make sense of digestive pain and troubles

If an illness, covid infection, stress or Christmas eating upset your digestion, I can help you assess and reset your digestive health so it doesn’t impact you any longer than necessary.
Chat to me on this link (also in my Bio)
https://calendly.com/hollyblenkinsoppnutrition/meetme

12/05/2024

I had a wonderful day yesterday at the Hormone Harmony Retreat near Cannock Forest with nutritional therapist Julie Gough .tobewell giving nutrition and lifestyle advice for hormones that impact a women’s second half and Nyree Petitjean providing two empowering and restoring yoga sessions on pelvic power and breathing. Thank you both for an amazing day and the insights I now have for me to work on so that I can enjoy my mid life.

My 3 takeaways …
✅ (even) more fibre from fruit & veg to clear toxins, support hormone balance
✅ more protein (every meal and my afternoon snack) to support my mind, body & blood sugar balance for energy
✅ movement and resistance training for strength, breathing and wellness

12/02/2024

Another plant based fave from January This fermented beetroot and cabbage is fab added to salads, as a condiment with cold meat, mixed with other lightly sautéed veg. or just on its own!

✳️ remember you only need a small amount of fermented foods each day to keep your gut garden growing with a variety of types of good bugs.

Keep your gut garden thriving for immunity, energy and mood.

Chat with me if you want to assess your digestive fitness or have my help to get your digestive fitness back (see link in bio)

01/02/2024

This is a new fave from new plant based recipes in January.

It is delicious in the slow cooker.

Butternut or sweet potato cut in 1-2inch cubes, plus sautéed garlic cloves x3, canned tomatoes, a punnet of mushrooms roughly chopped, one can of beans of your choice (I prefer pinto, but there haricot, cannellini, kidney and B-road beans too) and 3-4 handfuls of spinach added in the last 30mins.

Optional – 1/2 a red pepper, and 1/2 diced onion

1-2 tsp of chilli to your liking, plus 1 heaped tsp paprika, and other herbs of your choice (e.g. parsley).

Enjoy this winter warmer, I will tonight 😀

29/12/2023

I hope you’ve had a happy time this Christmas. I’ve enjoyed the days and the food!

My 3 tips to help you recovery quickly from Christmas eating … and support your immune system to stay strong as you enter the new year.

1. Help your body’s digestive clearance, ie break down food and p**p 💩 with water, fibre (grains, veggies, nuts, seeds), ginger, lemon or peppermint tea, probiotic foods, and movement

2. Start to ration your intake of sugar and sweet things - I know that’s hard when there is so much leftover. My fridge is still full and there are chocolates, gingerbread houses, Christmas cake and other sweet treats lol

3. Support your liver to clear your body of toxins (includes metabolic waste and alcohol) with a daily ‘greens powder’ for the next week (for example Rheal Clean Greens or BioCare Cleanse Nutripowder)

22/12/2023

It is time enjoy the festive days ahead and reflect on 2023.

I wish you and your families a very happy Christmas and hope that it is a time of rest and relaxation.

Thank you for supporting me in 2023. I’ll be back on 2nd January 2024.

Best wishes Holly

20/12/2023

FIVE Gold Rules 🎶
for Digestive Fitness this Christmas. This is my last post in my 10 – part digestive fitness series. If you missed some I’ll recap all 10 in January.

✳️ Rest to digest, have a break between eating events. (at least 3 hours between meals and 12hr overnight if you can) so that your digestive system can keep up, otherwise it is like doing a top up shop when the fridge is already full!
✳️ Eat nutrient dense foods like nuts, wholegrains, fruit and vegetables for energy
✳️ Keep dried fruit intake low. Many Christmas treats and puddings contain dried fruit. They can feed opportunistic bacteria in the gut which can result in bloating, wind, abdominal pain.
✳️ Move to keep food moving through your digestive system can prevent constipation, bloating and abdominal pain.
✳️ Sing Christmas carols – singing can support calming the nervous system, helping relax muscles needed to help you 💩

Keep well this Christmas 🎄 🎅 🎄

07/12/2023

STOP the bloat before Christmas begins. Think digestive fitness for your bloat and gas.

Feed those good bacteria inside you! They help crowd out the less friendly bacteria that produce gas and can cause bloating, pain and gas.

✳️Tip #9 - eat prebiotic foods such as garlic, onion, leeks, beans, peas, artichoke, chicory, apples, bananas, berries, and wholegrains like oats, barley, ryebread, and rice. Enjoy vegetables with their skins on, nuts and seeds
!Avoid the first 4 of these if you are low FODMAP.

Recipe ideas for prebiotic foods include scrambles or omelette with any of the prebiotic veggies listed above, squash and lentil soup, banana bread, and Christmassy fruit and nut chocolate bark

Worried or concerned.
Book a chat with me (see links in my Bio) or book now for your 60-minute digestive fitness assessment with me, valued at £110 (see link in Bio). You have the option to add a gut rating stool test (NeoVos, valued at £120) if you want to know what your inner gut garden looks like.

Want to know more? Visit my website (see link in Bio) to read my blog on Digestive Fitness

24/11/2023

The number of eating events per day can impact your digestive fitness. An eating event is not just a meal, it includes a snack.

When and how often are you digesting?

for time restricted feeding shows that with periods of not eating both fasting blood sugar and insulin levels can be reduced. Also, some research published this year showed the potential benefit of restricted eating as a preventative to delay the start and progression of neurodegenerative disease, for example some Alzheimer’s.

Managing blood sugar balance in the body is a key factor in managing inflammation, appetite, energy and digestive health.

✳️Tip #8 - aim for no more than four eating events in 24h,( ie 3 meals and 1 snack) and aim to have all least 12hours fast

Worried or concerned. Book a chat with me (see links in my Bio)
or
BOOK now for your 60-minute digestive fitness assessment with me, valued at £110 (see link in Bio).

You have the option to add a gut rating stool test (NeoVos, valued at £120) if you want to know what your inner gut garden looks like.

Want to know more? Visit my website (see link in Bio) to read my blog on Digestive Fitness

health

21/11/2023

What gives you the most joy? For me it is singing 🎶 🎵

Today we said farewell and thank you to our amazing choir conductor but we had a super singing session and reflected on many memories of singing as a fabulous group of humans who support each other, and help in the community. This is me at Air studios - a great memory!

The research shows that social support is important for mental and physical well-being. It can support immunity, anxiety, digestion

✳️ Never feel alone,
✳️ Ask for help
✳️ Do what gives you joy

12/11/2023

Every year of health and friendship is to be celebrated but this year is a milestone for me. I’ve made it to 50!!

I still have curly hair 😂 still love rabbits 🐇 mountains 🏔️ water 🌊 cycling 🚴‍♀️ and singing 🎶

I am so grateful today to have my health, a loving husband, two beautiful girls, all my family here and in NZ, my home and my wonderful supportive friends. You know who you are!

“If you have health you have hope, if you have hope you have everything”

With love and thanks to all of you that cheer me on xx

Address

Badgemore House, Gravel Hill
Henley On Thames
RG94NR

Opening Hours

Monday	9am - 4pm
Wednesday	9am - 4pm
Thursday	9am - 4pm
Friday	9am - 4pm

Telephone

+447733453951

Website

https://linktr.ee/hollyblenkinsoppnutrition

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