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Nutrilogica Personalised Nutrition

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Nutrilogica Personalised Nutrition

One-to-one nutritional therapy consultation and nutritional programmes for gut restoration, liver detoxification and weight management.

One-to-One nutritional therapy consultation and nutritional programmes for weight management, detoxification and nutrigenomics. We use evidence based and functional medicine approach to address the biochemical imbalances through dietary and lifestyle interventions that support optimal body functioning and focus on helping an individual to work towards better outcomes.

13/03/2026

Saffron Cake

Celebrating World Sleep Day!

Saffron has a long history of use as a spice, native to the Middle East and countries of the Mediterranean.

Crocin and crocetin are carotenoid pigments responsible for saffron’s unique colour. These compounds are known to modulate neurotransmitter levels (e.g serotonin, dopamine, GABA, and norepinephrine) implicated in sleep and insomnia.

Multiple studies have observed significant improvements in sleep quality, latency and duration after saffron supplementation.

Safranal gives saffron its distinct taste and aroma. Research shows it may help improve your mood and memory as well as protect your brain cells against oxidative stress.

A study found that simply smelling saffron for 20 minutes helped reduce PMS symptoms like anxiety and lowered levels of the stress hormone cortisol.

Here we go, a natural sleep aid comes in great flavour!

Get a healthy saffron cake recipe here:

https://www.nutrilogica.co.uk/post/saffron-cake

References:

https://pubmed.ncbi.nlm.nih.gov/21242071/

https://pubmed.ncbi.nlm.nih.gov/33960081/

26/10/2025

Comfort food 🍝

Today (26 October) officially marks the end of British summer time as the clock went back one hour at 2am and we had an extra hour of sleep!

As the days get dark earlier and colder, we may long for comfort food!

What is comfort food? 🤔

According to Cambridge Dictionary:
‘comfort food is the type of food that people eat when they are sad or worried, often sweet food or food they ate as children’

Similarly, Collins Dictionary’s definition of comfort food:
‘it is enjoyable to eat and makes you feel happier, although it may not be very good for your health.’

Umm.. Maybe we should make our comfort food a bit healthier.

Today I made pasta with crab and cherry tomatoes 😋 using spaghetti that was cooked and cooled in the fridge.

Did you know when starchy food like pasta, potato or rice is cooked and then refrigerated overnight or longer, some of the starch in it turns into ‘resistant starch’ as a result of retrogradation. In other words, it becomes less starchy and contains more fibre than regular starch so it doesn’t cause a big blood sugar spike after eating it.

Resistant starch is a type of prebiotic fibre that feeds your friendly gut bacteria. 🤩

Alternatively, use pasta made from lentils which contains high protein and fibre.

Also, add some vegetables or a bowl of salads.

Therefore, we could have our own definition of comfort food as:
‘Food that makes me (and my gut bacteria) feel happy and healthy!’

https://health.osu.edu/wellness/exercise-and-nutrition/cooling-pasta-changes-starch

https://pmc.ncbi.nlm.nih.gov/articles/PMC9957499/

16/04/2025

Beautiful Blossoms… Springtime Treat! 🌸

The fragrant Sakura Mochi Matcha oat milk latte is so refreshing and the perfect complement to the cherry blossoms season.

Cherry blossoms are not only beautiful, but also edible if prepared properly. In Japan, sakura leaves and flowers preserved in brine are used in desserts and tea.

Studies have shown cherry blossoms flower and bark extract has anti-inflammatory effect. The leaf extract also has a natural anti-hyperglycaemic property as shown in lab studies to enhance insulin signalling. It is also used as a medicinal plant.

There are many cherry blossoms spots on streets and parks in London and other towns across the UK, or perhaps wherever you are in the world.

Enjoy the beautiful Spring season before it’s gone… 🌸

https://www.tandfonline.com/doi/abs/10.1080/14786419.2011.574133

https://www.tokudaw.com/blog/health-secrets-of-cherry-blossoms

01/01/2025

Healthy New Year 2025!

Try these tips to make a healthier version of carrot cup cakes 🥕 this new year. They are amazingly delicious.😋

👉🏻Remove refined sugars, but may use a small amount of natural sweeteners such as coconut sugar or maple syrup (those who follow a very low carb diet may want to use natural stevia extract and/or erythritol).
👉🏻Add inulin powder/chicory syrup containing prebiotic fibres (your gut bacteria will love it!)
👉🏻Use Extra Virgin Olive Oil (olive oil polyphenols are potent antioxidants*). Avoid refined seed oils high in omega-6 fats which are pro-inflammatory.
👉🏻Replace at least 60% of white flour with almond flour
👉🏻Add some ground flaxseed (fibre helps reduce blood sugar spikes)
👉🏻Add spices like cinnamon and ginger, which not only give aromatic flavours to the cakes, but also have some health benefits**
👉🏻Add some chopped pecans or walnuts for more protein and fibre
👉🏻Enjoy it in moderation!

**cinnamon may help support blood sugar balance.
**ginger has anti-inflammatory effects and is good for digestive health.

https://pmc.ncbi.nlm.nih.gov/articles/PMC5877547/

https://www.sciencedirect.com/science/article/pii/S2772566922000234

https://pmc.ncbi.nlm.nih.gov/articles/PMC2901047/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7019938/

12/05/2024

Garlic chives 🌱

Spring is a time for blossoming trees and flowering plants 🌷 as well as more choices of colourful vegetables and fruits.

We know eating diverse plant foods is favourable to our good gut microbes, which in turn can affect other aspects of our health e.g reducing the risk of chronic diseases.

Also, remember herbs and spices count towards your 30 plant foods per week.*

Garlic chives (or Chinese chives) are one of my favourite herbs. They are more versatile than normal chives. Chive leaves and flowers are popular ingredients in Chinese, Thai, Korean and Japanese dishes such as chive cake, dumplings and Pad Thai. 😋

Or simply adding chives to omelette.

People with IBS may tolerate chives better than garlic and onion.

Enjoy the spring weather with some fresh chives! 💚

*Reference:
https://journals.asm.org/doi/10.1128/msystems.00031-18

01/01/2024

New Year, New (Healthier) You 💪

Not achieving your health goals last year, try again this new year.

But perhaps do it differently!

Try reducing your sugar intake gradually.
Or eating a new plant based food each week.
Or taking regular exercises 45 minutes once or twice a week and increase from there.

Changing habits isn’t easy. Setting smaller, achievable goals help keep ourselves motivated and lead to long-term and sustainable health benefits.

Wishing you a success on your journey to better health in 2024!

Oh… this healthier version of low sugar, low carb, gluten-free Madeleines (small butter cakes with shell-shape and little hump) are perfect for a new year Afternoon Tea 😋

Recipe 👇

https://www.nutrilogica.co.uk/post/gluten-free-madeleines

13/09/2023

Roast sweet potatoes and fresh herb salad with tahini dressing

The summer has gone 😔 but let’s keep the positive energy going through the autumn… 🍂

Keep eating plenty of colourful vegetables.

What are in season in the autumn months?
🥕 🥬 🧅 🍠

Who loves sweet potatoes? 🙋🏻

Did you know that sweet potatoes are close cousins of morning glory and only distantly related to regular white potatoes? 🧐

🍠 versus 🥔 who wins nutritionally?

🥇 Sweet potatoes contain more fibre than white potatoes, therefore they release natural sugars slowly into the bloodstream.

🥇 The orange/yellow and purple sweet potatoes are rich in antioxidant polyphenols (beta-carotene and anthocyanin).

Polyphenols also have prebiotic-like properties that promote the growth of beneficial gut bacteria, which in turn produce bioactive compounds with several health benefits such as improving gut barrier function and reducing low-grade inflammation. 💚

Hope you enjoy eating sweet potato this autumn 😋

https://www.rhs.org.uk/vegetables/sweet-potatoes/grow-your-own

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9220293/

https://pubmed.ncbi.nlm.nih.gov/34268328/

21/05/2023

Food is beautiful… 💚

Summer is on its way. Celebrate summer with colourful, healthy foods.

‘You are what you eat, so don’t be fast…or fake.’

Take time with every bite to smell and taste the food. Why is it important?

…because you are what you digest and absorb.

Digestion begins with the smell and sight of food resulting in the brain sending signals to the salivary glands to make the mouth water 🤤 and to the stomach to secrete gastric juice.

Carbohydrate and fat digestion starts in your mouth.

Fast eating is associated with poor digestion, bloating and gastroesophageal reflux.

Interestingly, fast eating has also been linked to other health issues e.g overweight, insulin resistance, type 2 diabetes and heart disease.

When people eat fast, they tend not to feel full and are more likely to overeat. This is not good, particularly if they have bad food choices.

Research has shown that proper chewing stimulates more insulin release, and hence better glucose control in patients with type 2 diabetes.

It’s not only what you eat, but also how you eat that matters.

https://www.nature.com/articles/ijo201596

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230501/

https://pubmed.ncbi.nlm.nih.gov/15330896/

https://www.buffalo.edu/ubnow/stories/2023/05/eskan-diabetes-teeth.html

19/03/2023

Dark Chocolate & Almond Tart ❤️
(Low carb and gluten-free)

Happy Mother’s Day (UK)

Wishing all wonderful mums happiness and good health…

Good quality dark chocolate 🍫 (> 70% cocoa) is rich in polyphenols with antioxidant and anti-inflammatory properties that protect our body against free radicals and support heart and brain health.

Polyphenols also have a prebiotic effect that enhances the growth of beneficial gut bacteria, such as Lactobacillus and Bifidobacterium.

Dark chocolate is high in essential minerals, especially magnesium which promotes relaxation 😌 If you want to make your mum in a good mood, give her some dark chocolates 💝

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400387/

https://pubmed.ncbi.nlm.nih.gov/35273477/

14/02/2023

Fried cauliflower rice with prawns 🦐

This healthy and delicious low carb dish is nutrient dense, very easy to make and perfect for a special day 💝

Like other cruciferous vegetables (broccoli, sprouts, kale, cabbage) cauliflower is a good source of sulforaphane, which boosts our liver’s detoxifying enzymes to fight against free radicals, induce detoxification and may help reduce cancer risk.

Cruciferous vegetables are also good at boosting our intestinal defenses and immune function as well as modifying the gut microbiota composition. Research has shown sulforaphane may help lower the risk of IBD and leaky gut syndrome.

https://www.sciencedirect.com/science/article/abs/pii/S0955286322003060

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2728691/

24/12/2022

Happy Holidays 🎄

Christmas is not only a religious celebration but also a special day for family and friend gatherings.

🎄+ 🎁 + 🍽️ = giving, sharing & joyful

These homemade cinnamon rolls are made for sharing. 💛 gluten-free and low sugar as erythritol sweetener was used. (Erythritol has no effect on glycemic levels and insulin release.)

Cinnamon is one of the most warming spices with health benefits, especially on blood sugar control. It also contains polyphenol antioxidants.

A gold standard trial (RCT) showed cinnamon may help prediabetic* people improve their blood sugar control and slow down the progression to type 2 diabetes.

*Prediabetic is referred to as having fasting plasma glucose (FPG) between 100 and 125 mg/dL or HbA1c of 5.7% to 6.4%

Previously a systematic review and meta analysis (including 6 RCTs) examined the effect of cinnamon on glycaemic control in patients with Type 2 Diabetes. It was concluded that cinnamon showed a beneficial effect on glycaemic control (both HbA1c and FPG). The dosages varied between 1-6 g a day for 40 days to 4 months.

But I don’t mean we should eat a cinnamon roll everyday. 😁

Also…more of a good thing is not always better. Here is the fine print 👇

Cassia cinnamon (the variety commonly sold in supermarkets) contains a compound called coumarin that might cause liver damage if consumed in large amounts.

How much is too much? 🧐

A teaspoon (~ 2.6g) of Cassia cinnamon powder contains 7-26 mg of coumarin.

Some countries in Europe e.g Germany set a tolerable daily intake (TDI) for coumarin as 0.1 mg per kg of body weight. Therefore, an average adult with a 60-kg body weight would exceed the TDI if taking > 6mg coumarin a day which is about 2g (3/4 tsp) of Cassia cinnamon daily.

Good news...
Ceylon cinnamon only contains negligible amount of coumarin so this variety is safer to use daily. Perhaps add cinnamon in your tea, smoothies, porridge and curries too.

Wishing you a Merry Christmas filled with warmth and happiness 💛

29/10/2022

Do you eat organic? 🥬🥕🥦

Eating organic foods is a simple way to reduce our toxic load.

Inarguably, the accumulation of toxins and chemicals in our bodies is mainly from the food we eat as well as the water we drink, and the personal care and household products we use.

Unfortunately, with modern agricultural and farming methods using lots of pesticides and insecticides, foods tend to be more toxic. 😞

Genetic variations have a big impact on how well our bodies can eliminate toxins, and therefore poor detoxifiers could be more prone to disease. 🧬

Toxins in the body have been linked to many diseases including cancer, autism, neurodegenerative disorders and autoimmune diseases like rheumatoid arthritis.

Notably, people with an autoimmune disease are likely to have a leaky gut allowing toxins to enter the bloodstream and turn on an autoimmune susceptible gene. So there are 3 factors involved - genetics, environment and leaky gut!

We can’t change our genes for sure but the good news is we can modify our environment and optimise our gut health. 👍

Another Good news!👇

New store is open. This is their first store outside London and is right in the centre of Henley-on-Thames, a very lovely town not very far from Reading. 🙌

I had the opportunity to attend the preview day and look around the store. There is a huge range of healthy products to choose from. I had my eye on many things like the refill nuts and chocolates, gluten-free products and fresh produces. Look at those bright yellow cauliflowers on the chilled shelf. 💛

Also, the highlight for me is ‘Mighty Green’ smoothie that is made to order…Oh wow! That is super delicious and healthy and is 100% organic! 😍

I will go and grab another one soon!

👉🏻 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9143500/

Address

Reading
RG64HB

Opening Hours

Monday	6pm - 8pm
Tuesday	6pm - 8pm
Wednesday	10am - 8pm
Thursday	6pm - 8pm
Friday	6pm - 8pm
Saturday	10:30am - 5:30pm

Website

http://www.nutrilogica.co.uk/

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What we do

One-to-One nutritional therapy consultation and nutritional programmes using evidence-based nutrition and functional medicine approach to address the root cause of health issues through diet and lifestyle interventions that support optimal body functioning. Our goal is to help individuals to take control of their health.