Sophie Nielsen Nutrition, Maldon (2025)

10/02/2025

Has your child recently been diagnosed with ADHD, or are you still awaiting an assessment suspecting they might be neurodivergent? Maybe they’re on medication, but you’re eager to understand the underlying causes of their symptoms. Alternatively, if stimulant medications haven’t been effective, you may be exploring other options.

Whatever your situation, understanding the role of functional testing can be a crucial step in supporting your child’s needs.

Functional tests like a Comprehensive Stool Analysis, Organic Acids Test (OAT), Hair Tissue Mineral Analysis, and Kryptopyrroles testing can give key insights into gut health, mineral imbalances, and neurotransmitter levels, all of which can impact ADHD symptoms. These tests are simple, non-invasive at-home tests, reducing the stress of additional appointments or blood draws.

By understanding your child’s unique health needs, we can create a personalised plan that supports their well-being and helps manage ADHD naturally.

Want to learn more? Check out my blog post in my bio. Or you can book a free call to explore how these tests can help your child.

13/12/2024

Peanut Butter Porridge 🥜

✨ Food for Gut & Brain Health ✨

My daughter has been really enjoying this porridge before school - particularly on the days when she has a lunchtime activity and has to wait longer for her lunch.

But are oats good for us?

🥣 Oats contain fibre so they are prebiotic food for our good gut bacteria, anti-inflammatory and linked to lower levels of bad (LDL) cholesterol. They also contain some iron, magnesium and B vitamins!

Many of oats health benefits are due to the soluble fibre beta glucan which slows down the transit of food in the gut and absorption of sugar into the blood. But they are a high carbohydrate food so they should be consumed alongside some protein and healthy fats - to further slow down the absorption of sugar and leave you feeling fuller for longer!

🥜 Peanut and nut butters are a source of healthy fat, protein, fibre, vitamins and minerals which all support gut health. They also contain potent antioxidant compounds, which support liver detoxification and brain health.

🌱 For extra fibre and nutrients, sprinkle with your choice of nuts and seeds.

🛒 Ingredients

50g oats
1 tablespoon of smooth peanut butter
100ml oat/almond milk
1 ripe banana
Splash of maple syrup
Nuts and seeds for topping

✨ Recipe

Peel and mash half the banana in a bowl. Place the mashed banana into a saucepan with the rest of the ingredients, stir well and cook on a medium heat for about five minutes, until the oats soften. Add a splash more milk if needed.

Serve with the rest of the banana, a splash of maple syrup and your choice of nuts and seeds to sprinkle on top.

Enjoy 😋

14/11/2024

It’s not just our gut bacteria that can become overgrown - we also need to look out for yeast in the guy.

🍭 Candida albicans infection is another driver behind neurodiversity (as well as sugar cravings). A high sugar diet feeds the yeast, and antibiotics for those recurrent ear infections can provide candida with the perfect space to grow!

🧠 Having different species of yeast in the gut is normal and healthy. But an overgrowth can disrupt the nervous system due to high levels of ethanol produced by yeast! Yes, yeast ferment carbohydrates in the gut and produce alcohol as a by-product. This ethanol affects the brain, causing inflammation.

🤯 Some signs of yeast overgrowth include mood swings, hyperactivity, difficulty concentrating, inappropriate behaviour, disrupted sleep and bed-wetting.

🧪 Just like with gut dysbiosis (imbalance of good and bad bacteria), we can test for yeast overgrowth in clinic, with either a stool test or a urine test (organic acids test).

😛 Some telltale signs that yeast might be a part of the picture for your child are a white coating on their tongue, skin rashes, itchy skin (without a rash), bloating or gas.

28/10/2024

We’ve been hearing a lot about the gut microbiome and its impact on our health. It has been connected to numerous chronic conditions such as diabetes, obesity, high cholesterol, IBS, autoimmunity, eczema, Parkinson’s Disease and the list goes on…

But how can this be?

These little guys also affect how we think and feel 🤯

🔍 They might be small but we have trillions of them living in our gut, which means their genes likely outnumber our own genes !!

Why does this matter? Their genes influence our 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦.. which has an impact on our health, mood, cognition and behaviour.

🤔 So different types of bacteria in the gut will produce different chemical products from the same diet!

➞ For example, we know that some strains of bacteria (such as Clostridium) make a chemical toxin called HPHPA. It can affect the brain’s ability to metabolise dopamine and increase inflammation, making you more agitated and aggressive.

- We can test for raised HPHPA (found to be more prevalent in mood disorders, ADHD and autism).

➞ whereas, beneficial strains of bacteria provide the building blocks for neurotransmitters (e.g., GABA, serotonin, dopamine) in the gut.

So what can we do to support our mood?

🌻 The genetic potential of our gut microbiome is dynamic and responsive to its environment - meaning we can change the chemicals produced in our gut by helping the good guys to flourish.

25/10/2024

We have nerves in our gut (the enteric nervous system, ENS) - sometimes referred to as the body’s second brain 🧠

The main role of the ENS is to control digestion, but it’s made up of the same 𝕟𝕖𝕣𝕧𝕖 cells and uses the same chemicals as those found in the brain.

𝑪𝒓𝒐𝒔𝒔𝒕𝒂𝒍𝒌 𝒃𝒆𝒕𝒘𝒆𝒆𝒏 𝒕𝒉𝒆 𝒈𝒖𝒕 𝒂𝒏𝒅 𝒃𝒓𝒂𝒊𝒏
The ENS may not be capable of thought or long devision, but it communicates back and forth with our brain via the vagus nerve (a long wandering nerve connecting the gut to the brain).

𝔹𝕣𝕒𝕚𝕟-𝕥𝕠-𝔾𝕦𝕥: when you’re cooking or smelling something tasty, the brain sends signals to the gut to prepare for the arrival of food (i.e., produce digestive juices). And I’ve spoken about those ‘butterflies’ or the sudden urge to go when you’re feeling nervous or anxious 💩

𝔾𝕦𝕥-𝕥𝕠-𝔹𝕣𝕒𝕚𝕟: the gut sends messages back to the brain about hunger, satiety or toxicity in the gut. Our gut bacteria can also influence mood and behaviour.

So what are these chemical messengers made in the gut & brain? ℕ𝕖𝕦𝕣𝕠𝕥𝕣𝕒𝕟𝕤𝕞𝕚𝕥𝕥𝕖𝕣𝕤

Our gut bacteria and enteric nerve cells produce more than forty neurotransmitters in the gut, including GABA, serotonin, dopamine, acetylcholine and noradrenaline.
➞ A whopping 95% of the body’s serotonin is thought to be made in the gut!

Scroll to find out more about these neurotransmitters and how they relate to ADHD and mental health.

23/10/2024

The Gut-Brain Connection 🧠

I’d like to share a few posts on the gut microbiome and how it links to our brain, mental health and neurodiversity.

But firstly, we are HOST to our gut bacteria and it’s a mutually beneficial relationship (if nurtured correctly).

Scroll to see the many health promoting functions they perform for us 🪄✨

21/10/2024

Avocado and pesto toast 💚

✨ Food for Gut & Brain Health ✨

Avocados need no introduction these days! They are a great choice for breakfast or lunch to support gut health, balance hormones and boost brain function.

🥑 Avocado contains high amounts of healthy (monounsaturated) fats and fibre. They are prebiotic food for our good gut bacteria, anti-inflammatory and linked with lower levels of bad (LDL) cholesterol. They also contain magnesium, potassium, folate, B vits, vitamin C, E and K!

🌿 This delicious tangy pesto contains antioxidants, vitamins and minerals from fresh basil, garlic and your choice of nuts and seeds - and added olive oil to make it the perfect gut loving food 💛

🛒 Ingredients

1 large avocado
1 large bunch basil (~25g)
1 lemon (juiced)
1 garlic clove
4 tbsp of nuts and seeds of your choice (I used pumpkin seeds, sunflower seeds, sesame seeds, linseeds, flaked almonds)
Pinch sea salt
2 tbsp olive oil
2 tbsp water
Chilli flakes (optional)

✨ Recipe

Place the basil, nuts, seeds, olive oil, water, lemon juice and a pinch of salt into your food processor. Blend until combined and finely chopped.

With a spoon, scoop out the avocado flesh into a bowl and mash with a fork. Add 2 tablespoons of the pesto. Spoon the avocado mixture onto toasted sourdough bread. Top with some black pepper or chilli flakes.

10/10/2024

World Mental Health Day 💙

We talk a lot more about mental health today which is incredibly positive - but there is still so much more awareness, understanding and 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 needed.

There are many of us living with anxiety, depression and other mental health issues. Often trying to hide it from those around us, not feeling comfortable to share our inner struggles.

If we’re not looking after ourselves, not listening to what our body needs, the mind can become very fragile. Mental health really matters. It should be a priority.

🌱 With more of us working from home, it’s quite easy to feel lonely or isolated. Pursuing a new hobby or interest can be a powerful way to make new connections, find a new community, and start to feel like yourself again.

If you are struggling with your mental health or addiction, talk to someone. This could be a friend, colleague, mental health practitioner or volunteer from a charity. Take that first step. One small conversation can make all the difference ♥️

Mentalhealth.org.uk have some useful links if you need someone to talk to.

09/10/2024

🍁 Autumn has arrived… and for some of us, those unwanted seasonal bugs 🤧

I’ve found myself yearning for hearty soups, freshly made chicken broth and more autumnal flavours. The good news is there’s a long list of delicious veggies in season at this time of year.. not just pumpkins 😉

If you’re searching for those perfect recipes to keep you warm and satisfied on these cooler nights.. try roasting and sautéing some seasonal veggies with your favourite herbs and spices, add beans/chickpeas/lentils and homemade bone broth to make the perfect soups and stews packed full of nutrients! You can find my bone broth recipe on my grid.

𝑴𝒊𝒓𝒆𝒑𝒐𝒊𝒙. Sautéing onion, carrot and celery in some butter or olive oil makes a lovely base for lots of recipes, as it enhances the dish’s flavours.

𝕋𝕙𝕚𝕟𝕜 𝕧𝕒𝕣𝕚𝕖𝕥𝕪. The more variety of veggies you can use in your recipes, the better. Give your gut a little love and boost your immunity! 💚

07/10/2024

When working with acid reflux or IBS, one of the first things I discuss with a client is positive lifestyle changes.

𝕃𝕚𝕗𝕖𝕤𝕥𝕪𝕝𝕖 𝕙𝕒𝕓𝕚𝕥𝕤 𝕒𝕟𝕕 𝕥𝕙𝕖 𝕚𝕞𝕡𝕒𝕔𝕥 𝕠𝕗 𝕤𝕥𝕣𝕖𝕤𝕤 𝕠𝕟 𝕕𝕚𝕘𝕖𝕤𝕥𝕚𝕠𝕟 𝕤𝕙𝕠𝕦𝕝𝕕 𝕓𝕖 𝕒𝕕𝕕𝕣𝕖𝕤𝕤𝕖𝕕 𝕗𝕚𝕣𝕤𝕥.

𝙏𝙝𝙚 𝙜𝙪𝙩-𝙗𝙧𝙖𝙞𝙣 𝙘𝙤𝙣𝙣𝙚𝙘𝙩𝙞𝙤𝙣. We all know that familiar feeling of butterflies in our stomach before an important exam, presentation or perhaps a big match !!

🧠 Our brain is directly connected to the gut via the autonomic nervous system (ANS). The ANS tells our gut how and when to function. The gut can also send messages back to the brain via the vagus nerve.

𝕋𝕙𝕖 𝔸ℕ𝕊 𝕣𝕖𝕘𝕦𝕝𝕒𝕥𝕖𝕤 𝕚𝕟𝕧𝕠𝕝𝕦𝕟𝕥𝕒𝕣𝕪 𝕡𝕣𝕠𝕔𝕖𝕤𝕤𝕖𝕤 𝕤𝕦𝕔𝕙 𝕒𝕤 𝕙𝕖𝕒𝕣𝕥 𝕣𝕒𝕥𝕖, 𝕓𝕣𝕖𝕒𝕥𝕙𝕚𝕟𝕘 𝕒𝕟𝕕 𝕕𝕚𝕘𝕖𝕤𝕥𝕚𝕠𝕟!

𝗧𝗵𝗲 𝗥𝗶𝘀𝗲 𝗼𝗳 𝗔𝗰𝗶𝗱 𝗥𝗲𝗳𝗹𝘂𝘅 𝗮𝗻𝗱 𝗜𝗕𝗦👨‍💼
In the UK, it’s acceptable culture to sit at your desk and have lunch. But if you eat whilst focusing on the demands of work, your nervous system will be turning down digestion.

Why? You’ve switched on 𝙁𝙞𝙜𝙝𝙩 𝙤𝙧 𝙁𝙡𝙞𝙜𝙝𝙩 mode (one part of the ANS) and the body is receiving signals from the brain that you are stressed - 𝘱𝘦𝘳𝘩𝘢𝘱𝘴 𝘪𝘯 𝘥𝘢𝘯𝘨𝘦𝘳 - and digestion is not a priority. Instead the body wants to use its ENERGY resources on the 𝘵𝘩𝘳𝘦𝘢𝘵 in hand.

So what does this 𝘴𝘶𝘳𝘷𝘪𝘷𝘢𝘭 𝘮𝘦𝘤𝘩𝘢𝘯𝘪𝘴𝘮 look like? Your heart rate will increase and your liver will release glucose into the blood stream. The brain also sends signals to slow down gut motility and production of stomach acid and digestive enzymes - therefore impairing digestion and absorption of nutrients from our food.

Unfortunately, in this fast paced world we live in (with work stress, financial and family demands) we can find ourselves almost permanently in 𝙁𝙞𝙜𝙝𝙩 𝙤𝙧 𝙁𝙡𝙞𝙜𝙝𝙩 mode.

We need to learn how to switch back into 𝙍𝙚𝙨𝙩 𝙖𝙣𝙙 𝘿𝙞𝙜𝙚𝙨𝙩 (the other half of the ANS) - particularly before eating, so that we prepare our digestive system for receiving food and get the most from that food.

Scroll for mindful eating and relaxation tips.

02/10/2024

Homemade Granola 🌰

✨ Food for Gut & Brain Health ✨

Unfortunately, most store-bought granolas are packed full of sugar and low in protein. But the good news is baking your own granola couldn’t be easier and there is nothing better than the smell of this freshly baked oaty goodness 😍

🌾 Oats are a good source of fibre and contain iron! I know oats get a bad rap on here sometimes - but if you want to balance your blood sugar, it’s what you put with your oats that really matters! It’s so important to find a nutrient dense breakfast(s) that works for you - leaving you fuelled and ready for the day ahead.

🥥 Coconut oil contains high amounts of a saturated fat called medium chain triglycerides (MCTs). MCTs have been found to support brain health and cognitive function. But if you’re trying to keep your saturated fat down you can switch to olive oil (which gives the granola a more savoury taste). Both these fats are anti-inflammatory, antimicrobial and can improve the health of our gut lining.

🌰 Nuts and seeds contain healthy fats, protein, fibre, vitamins and minerals which supports gut health and detoxification. I chose almonds, walnuts, cashews and brazil nuts. Eating nuts can help to balance blood sugar and lower our bad cholesterol.

🛒 Ingredients

3 cups of rolled oats
Large handful of mixed nuts
½ cup of mixed seeds
¼ cup of chia seeds
1 cup of unsweetened coconut flakes/desiccated coconut
½ cup of coconut oil (melted)/extra virgin olive oil
½ cup of maple syrup
1 tsp vanilla extract
1 tsp cinnamon
¼ tsp fine sea salt

✨ Recipe

Preheat the oven to 180°C and line a baking tray with parchment paper. Combine all the ingredients in a bowl and spread evenly on the baking tray. Cook for around 20 minutes, checking and stirring ingredients halfway through.

Serve with full fat Greek yogurt, flaked almonds and berries.

23/09/2024

📣 Announcement 📣

I have been very quiet on here lately…

✈️ After 9 years living abroad and 3 years running my own nutrition clinic in Morzine, we have returned to the UK to start a new chapter for our little family.

Wait there’s more…

I am very excited to announce that I am joining Nicola Shubrook

As part of our move back to the UK, I wanted to take the opportunity to join a clinic and be a part of a team again; to share ideas, research and help each other to grow as practitioners. It is such a privilege to be able to work alongside Nicola, who is an expert in the mental health space.

🧠 I’m joining a team of like-minded nutritional therapists to focus on mental health, neurodiversity and the gut-brain link.

Urban Wellness is a virtual clinic, so for those of you based in Morzine and Geneva, we can still work together on your health goals. Supporting digestion and gut health is still at the forefront of what I do in clinic.

I’ll continue to post nutrition information on this account… but if you’re interested in working with me on a 121 basis or you’d like to learn more about what we do at Urban Wellness, please check out our website and meet the team @ urbanwellness.co.uk
Link in bio

Sophie Nielsen Nutrition

10/02/2025

13/12/2024

14/11/2024

28/10/2024

25/10/2024

23/10/2024

21/10/2024

10/10/2024

09/10/2024

07/10/2024

02/10/2024

23/09/2024

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share

Category