The Family Nutrition Expert

The Family Nutrition Expert Highly qualified Nutritional Therapist, Coach and Speaker. Helping you and your family to live a healthy, happy way, everyday.

http://www.thefamilynutritionexpert.com/ Highly qualified Nutritional Therapist, Coach, Author, Speaker and Yoga Teacher. Creator of The Eat Well for Life Programme, and The 30 Day Sugar Detox. Learn to Eat Well, Move Well and Live Well for Life.

My betrayal list (peri-menopause edition) 🙃If any of these ring a bell - slowing metabolism, heavier periods, UPFs prete...
10/11/2025

My betrayal list (peri-menopause edition) 🙃

If any of these ring a bell - slowing metabolism, heavier periods, UPFs pretending to be “healthy,” overthinking, late-night scrolling - you’re not broken.

Small shifts that may help:

• Protein at each meal + lots of colour and fibre
• Strength work 2–3x/week to support metabolism
• Morning light, earlier wind-down, phone in another room
• Crowd out UPFs with real, satisfying food
• Track your personal “betrayers”… then choose one gentle swap

If you’d love calm, practical support through peri/menopause, our clinic’s here for you - nutrition, testing and yoga that meets you where you are 💛

What’s on your betrayal list right now?

07/11/2025

❓Common questions from Clinic❓

“What protein powder should I use?”

Louise Goulding Nutritional Therapist here at The Family Nutrition Expert Clinic shares her go to protein powders and what you should look out for on the label and much more.

Louise is a specialist in skin health, as well as gut health, nutrigenomics, hormone balance and stress management. She has been part of my clinic team for several years now - and is a huge asset to the clinic and the work that we do ❤️

.nutrition

Hello NOVEMBER 🍂Gentle ways to build warmth, resilience + calm from the inside out. Swipe for 5 simple ideas:☀️ Vitamin ...
05/11/2025

Hello NOVEMBER 🍂

Gentle ways to build warmth, resilience + calm from the inside out. Swipe for 5 simple ideas:

☀️ Vitamin D – shorter days = lower skin synthesis. Many adults & teens (12+) do well on 1,000–2,000 IU D3 daily in winter. Children under 12 need an age-appropriate dose. Take with food that contains fat and check your multivit/mineral first.

🥒 Ferments – a spoon or small glass daily may support the gut–immune axis (kefir, sauerkraut, kimchi, kombucha)

🥣 Slow soups & stews – one-pot comfort with protein, fibre and plenty of veg. Batch + freeze.

🧘‍♀️ Nervous system reset – Bhramari (humming) breath + Legs Up the Wall for 5–10 mins = instant calm.

🍊 Zinc + C snacks – pumpkin seeds with citrus, hummus + peppers, yoghurt + berries, or sardines on rye.

Save this for cosy days ahead and share with someone who needs a November nudge. 🌿

If you’re pregnant, have a health condition or take medication, please speak to your healthcare professional before starting new supplements.

Nutrition doesn’t “cure” ADHD - but it can be a powerful foundation for steadier energy, mood and focus.In clinic we tak...
03/11/2025

Nutrition doesn’t “cure” ADHD - but it can be a powerful foundation for steadier energy, mood and focus.

In clinic we take a holistic view, that may include blood sugar balance, protein intake, magnesium status, zinc–copper balance, omega‑3s, toxin exposure, and the gut–brain axis, then build a plan that fits real life (including sensory needs and executive function!).

Getting started:
• Pair protein + fibre at meals/snacks
• Try a protein‑rich breakfast (or pack it for later)
• Consider magnesium (glycinate is often well‑tolerated) and omega‑3s - with guidance
• Add plant variety weekly; use my “veggie blitz” hack for picky eaters

Brands I often recommend:
Kids’ omega‑3 →
Eskimo‑3 Kids Tutti Frutti
Adults’ omega‑3 → .

Every brain is different - listen, learn, and nourish accordingly. If you’d like practitioner support (including targeted testing when appropriate), my team and I are here. 💛

03/11/2025

The perfect autumnal soup 👌🏻🍂🥣

I don’t know about you but this weather and time of year always has me wanting to reach for a comforting bowl of soup. This is one of my favourites and a great way to use up any glut of veg from the garden or veg box.

Carrot & Squash Soup (dairy-free)
Serves: 4 | Hands-on: 15 mins | Cook: 30–40 mins

Ingredients:

• 1 butternut squash, halved
• 400g carrots, chunked
• 1 onion (or 1 leek)
• 2 garlic cloves
• 2 tbsp olive oil, sea salt & pepper
• 600ml chicken or veg stock
• 1 tsp turmeric, 1 tsp grated ginger
• 150–250ml almond or coconut milk

Method:

Roast at 200°C (fan 180°C): squash cut-side up. You can leave the skin and seeds - much easier to remove once cooked, carrots, onion, garlic with oil, salt & pepper for 25–35 mins (add a rosemary sprig for last 5).
Blend squash flesh + roasted veg with stock, turmeric & ginger until smooth.
Finish on a low heat, stir in plant milk until silky, season. Black pepper helps you absorb curcumin.

Toppers: pumpkin seeds, yogurt, herbs, chilli.
Boosts: 1 cup cooked lentils/chickpeas or 150g shredded chicken/tofu.
IBS-friendly: use leek greens + garlic-infused oil.
Keeps: 3–4 days in the fridge or freeze.

01/11/2025

Two fabulous weeks in the hills of the Algarve with 🌿 Such an amazing group of guests!

Week 1 was a juice week: 3 juices a day and soup in the evening, then on the last day we broke the fast together and prepared a meal to enjoy before the week ended.

Week 2 was a food week with Chef Ricardo - such healthy, delicious and nourishing meals.

Every day we had incredible morning walks - sunshine and fresh air first thing 👣☀️ Something I’m definitely bringing home is getting that morning fresh air as often as I can, even in the cold and rain of the UK.

It was such a great experience to teach so many people the incredible power of nutrition. I love working in groups and empowering and inspiring people to understand how simple changes, done regularly, can make a massive difference to long-term health. In a world where nutrition can feel noisy and confusing (social media, TV and radio!), it’s the simple, consistent habits that matter most. It was my absolute pleasure to share my nutrition philosophy, bring my years of experience, and see everyone leave feeling inspired to make measurable changes.

The groups were a joy to work with - I had a smile on my face every day - and I thoroughly enjoyed working with the team: one of my favourite yoga teachers and gorgeous friend .sandrina, retreat leader .healthcoach, and a joy to work with the lovely Jez for the first time a truly inspiring fitness expert .

Can’t wait for next year ✨ I’ll be back on 28th May for 2 weeks. Maybe I’ll see you there!
Use code Catherine100 for 100 euros off your first visit on any of the retreat weeks.

Top Tips for Hormone-Balancing Lunches 🌿Fatigue, sugar cravings, irregular periods, breakouts or low libido can all be s...
30/10/2025

Top Tips for Hormone-Balancing Lunches 🌿

Fatigue, sugar cravings, irregular periods, breakouts or low libido can all be signs your hormones are out of sync. And one of the biggest culprits? Skipping or rushing lunch. A well-balanced lunch helps keep blood sugar steady, reduces cortisol spikes and supports healthy oestrogen and progesterone balance.

Here are five simple ways to build a hormone-friendly lunch:

🌿 Prioritise protein – chicken, fish, eggs or lentils (pre-cooked works brilliantly).

🌿 Add healthy fats – avocado, nuts, seeds, olive oil, plus oily fish a few times a week.

🌿 Choose complex carbs + fibre – quinoa, oats, brown rice; add fermented foods like sauerkraut, kimchi or live yoghurt.

🌿 Support your liver – include cruciferous veg (broccoli, kale, cabbage) and stay well hydrated.
Reduce inflammation - use colourful fruit/veg and spices like turmeric, ginger and cinnamon.

You don’t need complicated plans - just consistency. Prep a couple of proteins, a tray of veg and a grain, then mix-and-match through the week.

This post is by our clinician Louise Goulding, Nutritional Therapist. You can read her full article with recipes on our blog - link in bio ↑

28/10/2025

Friday Mornings ✨

Loving these slow, spacious Fridays - the best reset before the weekend. My 9.30-10.30am Gentle Hatha at is currently full, but drop me a message if you’d like to be added to the waitlist. If there’s enough interest, I’m happy to open an additional 11am class on Fridays too 🧘‍♀️

Expect soothing breath-work, small class up to 10, nourishing movement and a calm mind to carry you into the weekend. 💛

I’ve recently completed a 5-day ProLon Fasting Mimicking Program (you may have seen in my stories!) and I’m sharing the...
21/10/2025

I’ve recently completed a 5-day ProLon Fasting Mimicking Program (you may have seen in my stories!) and I’m sharing the real talk: what I loved, what was challenging, and who it may (or may not) suit.

I’m a big believer in gentle, well-timed fasting when it’s right for your body and your life. For me, the structure made it doable around family meals, my brain felt wonderfully calm, and sleep was dreamy. I also noticed less “food noise,” while my husband saw shifts in blood pressure and carb cravings. There were some tricky bits too - missing fresh food, a dip in mood at times, and lower stress resilience, so next time I’ll plan an easier week.

Important: Fasting isn’t one size fits all. It’s not suitable during pregnancy, breastfeeding, for anyone under 18, or anyone with history of eating disorder. If you have issues with blood sugar control, low thyroid, recovering from illness, under significant stress, or take medications with food, it may not be suitable and you should seek medical advice first.

If you want to start gently, everyone can try a simple 12-hour overnight fast (e.g., finish dinner by 7pm, breakfast at 7am) - often a great first step.
Read my blog via the link in my bio for the full experience.

Curious to try ProLon? Get 25% off via my link with code CATHERINE10. And if you’d like support, I’m running a friendly group ProLon fast in mid-January 2026 - DM me for details. 💛

General information only; not medical advice.

17/10/2025

Quick + Healthy Dinners (for people who don’t like cooking) 🍽️

Let’s be real, not everyone loves (or knows how) to cook. And even if you do, sometimes you just want something quick, easy and healthy that you can quickly throw on a plate.

Here are my go-to dinner ideas for low-effort, no-fuss meals 👇

🌯 Healthy wraps

Try Crosta & Mollica wholegrain wraps or wholegrain pittas. Fill them with cooked chicken/prawns/tofu/steak, grated carrot/cabbage, rocket/baby spinach, chopped tomatoes. Add in extra veggies from a jar of antipasti too. Drizzle with some tahini and a spoon of sauerkraut or kimchi.

🥣 Soup + toast

Stock up on good-quality soups - lentil, tomato, minestrone, or make your own and freeze. Pair with sourdough toast + some extra protein - eg cooked chicken, boiled egg, cottage cheese or hummus.

🍳 Omelette or scrambled eggs

Add whatever you’ve got: spinach, mushrooms, smoked salmon, feta. Super quick, high-protein, and satisfying. Top with a big handful of baby spinach, watercress or rocket. Plus a tablespoon of sauerkraut or kimchi. Sourdough toast on the side, or a couple of wholegrain crackers (eg Finn Crisp, oatcakes).

🍳 Cooked breakfast for dinner

Eggs, grilled tomatoes, mushrooms, baked beans, maybe some avo or toast. Chop some quick veggies for the side: tomato, cucumber, rocket. Who said breakfast has rules?

🥗 Field Doctor ready meals

Nutritious, balanced and actually taste great. Designed by nutrition professionals, so they’re great if you want something you can trust (and keep in the freezer for busy nights) get 20% off your first order - https://www.fielddoctor.co.uk/?discount=CJeans

Remember: healthy doesn’t have to be complicated. Build a little list of easy, go-to meals you actually like – and rotate them.

What’s your favourite quick healthy dinner? 👇

16/10/2025

Let’s talk about functional testing for digestive health

These are one of the most powerful tools I use as a nutritional therapist to get to the root cause of what’s going on in your body. These aren’t your standard tests you might get from your GP - they go much deeper, looking at root cause markers that help us put in a more targeted approach to your digestive challenges. Here’s what I often recommend (and why):

🧪 Functional stool testing

This is one of my go-to tests. It gives us a full picture of your gut health - including your microbiome balance, presence of parasites, how well you’re digesting your food, and signs of inflammation or infection. If you’re dealing with bloating, IBS, skin issues, low energy, or immune problems, this test often holds so many clues. Whilst your GP tests are important to help rule out anything more serious going on, this stool test is an ideal next step to find out more about the root causes of your symptoms.

🧪 Food intolerance/sensitivity testing

I sometimes use this when there are clear food reactions, but here’s the key: I usually recommend combining a food sensitivity test with a stool microbiome test. Why? Because food sensitivities are often a symptom of a deeper imbalance in the gut. Testing both helps us understand the foods you’re reacting to, as well as why your body is reacting. This supports the long term goal to get you back eating all foods without problems.

🧪 SIBO testing

If you experience bloating within an hour or two of eating, especially with fermentable carbs (like onions, garlic, apples), it could be SIBO - small intestinal bacterial overgrowth. This breath test helps us pinpoint whether that’s what’s driving your symptoms.

🧪 Nutrient testing

This helps us assess how well your body is actually absorbing vitamins and minerals. It’s especially useful if you’re fatigued, dealing with hormonal imbalances, or if you’ve been taking supplements but aren’t seeing results.

Remember, testing isn’t about guesswork. It’s about personalised answers, so we can build a plan that works for you.

Curious about how we could help you? Drop me a message or comment below 💬👇

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Norwich
NR93DB

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