http://www.alexsaintnutrition.co.uk/

Alex Saint Nutrition, 2-4 Millers Yard, Gillygate, York (2026)

15/01/2026

Gut support tips for the New Year: keep it simple😊💚🌿

Getting back to normal after the festive period isn’t easy. For me, January has to be about ‘back to basics’, on the health front. Nothing fancy and not the time for setting daunting resolutions!

I am drawing from a past post, noting a few simple suggestions to support your gut microbiome (so important for multiple reasons including nutrient absorption, immune system support and for our mental health):

💦 Stay hydrated. Most of us are at least mildly dehydrated. Drink 2 litres of room temperature filtered water per day (adults). Space out water intake throughout the day.

⚡Start day with a small glass of warm water and fresh lemon juice, to support alkalinity in the body.

⚡Avoid caffeine before you have food.

⚡Avoid fizzy soft drinks (eliminate them in tandem with your alcohol free ‘dry January’). Your liver will thank you.

⚡Lots of veggies (and some fruits) provide great fibre to support the gut following the festive period. Focus on ‘eating the rainbow’ daily – ensuring a diverse array of essential vitamins, minerals, and antioxidants crucial for optimal health 🌈 🥦🍅🥕🫐🍌

⚡Include protein with every meal: at least ¼ of your plate and prioritise breakfast to set yourself up for day, balancing blood sugar and reducing energy fluctuations.

⚡Include fermented foods each day. Think kefir, kimchi and sauerkraut. Hugely beneficial for diversity of gut bacteria.

⚡Have a bowl of salad leaves alongside one meal each day and drizzle over some EVOO. Increases fibre and healthy fats intake.

⚡Get back to eating at regular times. Our bodies love routine. Give your digestive system a rest and allow at least 4 hours between meals.

⚡Try not to eat for 3 hours before bedtime.

⚡Stick to a consistent sleep/wake up time routine to support circadian rhythms. Head to bed 30 mins to one hour earlier, to encourage increased ‘deep sleep’, which occurs more in earlier sleep cycles for critical physical repair, growth (bone + muscle), and immune function.

⚡Commit to moving. Nothing fancy: walk around, stretch, jog/dance around kitchen while making hot drinks😊. Aim for 30 min brisk walk daily. Get your cold/wet weather gear at the ready – it helps to ‘act before you think’ in Winter🤣.

23/12/2025

Try these TCM inspired Goji Berry Bliss Balls as an antioxidant boost over the holidays🎄👌😊💚

I am always on the look out for nice easy protein ball recipes as a boost to nutrient intake and a healthy snack choice. These are lovely and ridiculously quick to make. Great for navigating those post-Christmas mid-afternoon cravings and back-to-school lunch boxes too😊.

Ingredients (makes 15 bliss balls)
⚡1 cup stoned medjool dates, packed in (I part chop mine to ensure I can pack enough in a cup)
⚡1/3 cup cashews
⚡1/3 cup walnuts
⚡1/2 cup goji berries
⚡1/4 cup cacao nibs
⚡1/2 tsp cinnamon
⚡1 tsp vanilla extract
⚡Small pinch of ground Himalayan salt

**I have US cup measures for easier measuring of American/Canadian originating recipes:
https://www.amazon.co.uk/Stainless-Measuring-Narrow-Precision-Spoons/dp/B0816MB9Q3/ref

Instructions
👨‍🍳Place the cashews and walnuts in a food processor and give them a blast, so in small pieces (not ground too fine though).

👨‍🍳Add rest of ingredients to food processor and mix until it forms a sticky dough.

👨‍🍳Roll them into tablespoon sized balls.

👨‍🍳Freeze them for approximately 4 hours to firm up nicely and then you can pop them in the fridge for swift use. Alternatively, keep them in freezer until the day you want to use them. I have kept mine for a good month or so in freezer when I make a larger batch.

🔥If taking prescribed medications, check with your GP before including goji berries in your diet. They can interact with certain medications, including those for diabetes, high blood pressure and anticoagulants.

Acknowledgement: Thanks to Canadian Institute of TCM (CITCM) for this recipe 😊

22/12/2025

Honey Buns: a healthier Christmas option for those with a sweet tooth🎄👌😊💚

I was taking a trip down memory lane, looking at some old recipes I copied out from cookbooks when a teenager. I came across an 80s favourite for a sweet treat in our family. I worked my way through Cranks Vegetarian Recipe Book when I first got interested in cooking/baking as a way to relax after school. For those old enough, you might remember Cranks being a pretty popular cookbook back in the day😊.

It's special how recipes that have been family favourites can take you right back to good memories. Whilst these buns contain sugar – and I have not yet experimented with options to substitute – they are a homemade treat as a healthier option than many shop bought cakes and pies (UPFs) over Christmas👌💚

I made some yesterday and they got my family vote of approval😊. My hubby said they were ‘coffee shop quality’…. let’s not get carried away🤣🤣

Ingredients (makes 12 buns)

⚡170ml extra virgin olive oil (EVOO)
⚡75g dark brown sugar (I use 50g)
⚡150ml fresh orange juice
⚡450g 100% wholemeal flour
⚡2 tsp baking powder
⚡Grated rind of ½ lemon
⚡50g walnuts, roughly chopped

Syrup
⚡100ml clear honey
⚡100ml water (filtered)
⚡100g dark brown sugar (I use 75g)

Instructions
👨‍🍳Place EVOO, sugar (amount for buns), orange juice, flour, baking powder and lemon rind in bowl. Work together to give a soft dough.

👨‍🍳Shape into 12 ovals and press each one into the chopped walnuts.

👨‍🍳Place walnut-side up on a greased baking tray. Bake in oven at 190 degrees C (370 degrees F/Gas Mark 5) for approx 20 mins, until golden and just firm to the touch.

👨‍🍳Meanwhile put ingredients for the syrup in small saucepan. Place over gentle heat, stirring occasionally, until sugar is dissolved. Bring to the boil and boil for 5 mins.

👨‍🍳Once buns come out of oven, spoon syrup over buns on baking sheet and leave them to soak for 15 mins, or until syrup is absorbed.

👨‍🍳Cool buns on wire tray covered with greaseproof paper.

Acknowledgement: Cranks Recipe Book (1982)

29/10/2025

Hibiscus Tea: Zesty & Immune-System Boosting: Perfect for Autumn 🍵💚😊

🍵Hibiscus tea has a fruity aroma and tart taste a bit like cranberry juice. It feels ‘zesty’, energy boosting and hydrating as you drink it.

☯️Used in Chinese Medicine (TCM) to nourish the kidneys, and support urinary and reproductive systems.

🍵Hibiscus tea has several key health benefits:

🌿Sour properties make it ideal for stimulating digestion

🌿Supports the immune system due to vitamin C content and antioxidants

🌿Contains iron which helps immune cells fight off pathogens

🌿Research indicates it may have broad antibacterial properties and be particularly effective for dental health

🌿May help those with hypertension and high blood cholesterol levels

🌿Rich in anthocyanins, known for their powerful anti-inflammatory properties

🌿Studies indicate that it may be supportive for liver health

🌿May help to improve mood by calming the nervous system, reducing stress and anxiety.

🌿Flavonoids in hibiscus may also stimulate production of dopamine, serotonin and norepinephrine, neurotransmitters that are linked to mood regulation.

🍵Best enjoyed:

⚡3-4g of loose tea in an infuser/infuser ball
⚡Add freshly boiled water (100°C)
⚡Steep for 4-8 mins, depending on how strong a tart taste you enjoy
⚡Add a little manuka honey to taste
☝️I like to add lemon, cloves and fresh ginger to maximise immune-system boosting as we head through autumn and into winter💚💪

🔥Seek medical advice if you are pregnant or on medication before you drink any herbal teas. Herbal based preparations can be contraindicated.

Content in this post is for general information purposes only. It does not constitute the provision of medical advice, diagnosis or treatment.

04/08/2025

2025 York 10k…..Amazing event as always 😊👏

Heavy rain meant warming up under trees and slipping into starting positions pretty late!! Conditions nice and cool though and a great atmosphere as always for York community events!! Over 6000 runners in high spirits, with plenty of supporters clad in waterproofs encouraging us all along the way🙏🙏

Achieved a V50 PB (I am celebrating the small victories at this stage of life!!) and my son Tom smashed it to get yet another PB (it’s becoming a habit 🤣).

It’s been a tough year losing my mum but the discipline of getting out there to train for events, with time to reflect and remember has helped for sure 🏃‍♀️😊

Next up: Altra Yorkshire 10 mile in October? Maybe. Will give myself a few days to reality check and consider veteran injury niggles before signing up 🤣🤣

Have a great week ahead.
Alex

10/07/2025

Support your health: include nutrient-rich goji berries in your diet 💚💚

Goji berries have been revered for their health benefits in Traditional Chinese Medicine (TCM) for well over 2000 years.

They have become much more popular over recent years and you can get hold of goji berries in most UK supermarkets.

Usually eaten raw, dried, or as a powder, they have a light sweetness with a tart edge, a bit like cranberries. Another excellent option to add into your diet for plant food range.

Health benefits:

⚡Great source of fibre.

⚡Contain wide range of phytonutrients, vitamin A, vitamin C, vitamin B2, amino acids and trace minerals (including iron, zinc, and selenium).

⚡Rich in antioxidants which help protect your body from oxidative stress and inflammation.

⚡Great source of polysaccharides, supporting the immune system.

⚡Research indicates that goji berries help to stabilise blood sugar levels by improving glucose responsiveness.

⚡A further study reported that drinking goji berry juice regularly improved mood, energy levels and digestive health.

⚡In TCM goji berries are used to tonify deficiencies of yin and yang, replenishing blood and qi, with an affinity for the liver, kidneys and lungs.

👩🏻‍🍳Goji berries are commonly enjoyed by eating them in dried form, adding them to breakfast bowls – grain based, or a yoghurt-based bowl. They can also be added to soups, salads and stir fries. It’s worth soaking them for few minutes to rehydrate and support nutrient absorption.

🍵You can easily make your own goji berry tea. Add one tablespoon of berries to boiling water and steep for a good 10 mins. Add a fresh ginger slice and a red date (jujubes) for natural sweetness. This is one of my favourite teas 🍵👌😊

🔥If taking prescribed medications, check with your GP before including goji berries in your diet. They can interact with certain medications, including those for diabetes, high blood pressure and anticoagulants.

PMID: 31591634
PMID: 18447631
PMID: 30728882

26/06/2025

Eight gut microbiome support tips😊💚🦠🌿✅

Simple steps to support your health as we approach 27th June - World Microbiome Day 2025.

1. Drink plenty of water – most of us are dehydrated (aim for 2 litres per day)💦

2. Have your morning coffee AFTER you eat breakfast☕

3. Eat plenty of plant-based foods – aim for at least 30 different ones per week🌿

4. Eat the rainbow of veggies and fruits (include as many colour shades as possible)🌈

5. Include plenty of prebiotic foods (including garlic, leeks, onions, mushrooms, asparagus, bananas, apples, avocados, apricots, almonds, cashew nuts, hazelnuts, flaxseed, rye, barley, oats, chickpeas, black beans, tofu, lentils). Prebiotic fibres are not fully digested by the body but used by the bacteria in your gut. So in this sense they act like a fertiliser, feeding your ‘good’ bacteria🧅🧄🍏🥑🍑

6. Include probiotic foods in your diet such as kefir, kimchi, and sauerkraut. The live microorganisms they contain help maintain a healthy balance of gut bacteria🍶🦠

7. Allow your gut to ‘rest and digest’. Aim for 4-5 hours between meals and aim for a minimum 12 hours between last food at night and first food in morning😴

8. If you take a course of antibiotics, consider taking a supportive probiotic supplement afterwards to help restore balance of bacteria in the gut. Antibiotics wipe out some of the beneficial bacteria along with the bad. Beware all supplements are not made equal and so do your research and invest in your health. There are some great therapeutic grade options available💊

👉For anyone experiencing gut health issues, from intermittent symptoms to chronic conditions such as GERD, IBS or IBD, who would like to chat about how Nutritional Therapy can help, DM or email me at alex@alexsaintnutrition.co.uk 😊💚

06/06/2025

Why an Apple a Day Still Matters 🍏🍎😊

🍎Apples are a great source of fibre, containing pectin which binds to cholesterol in the gut and slows down glucose absorption. They are also high in polyphenols, an important group of antioxidants.

🍏They contain vitamin C, E & K, folate, betaine, choline, calcium, niacin and magnesium.

☯️ In Chinese Medicine apples are valued for tonifying Qi and Yin via their cooling and moistening properties. They are recommended to clear heat and help remove toxins from the body.

🌸In Ayurvedic Medicine apples are considered a nourishing tri-doshic food (particularly stewed), supporting Vata, Pitta and Kapha and every type of digestion.

💚The main health benefits of regularly eating apples:

⚡May help lower cholesterol
⚡May help protect against diabetes (certain flavonoids in apples improve insulin sensitivity)
⚡The pectin content (a prebiotic) helps to regulate the gut microbiome (supporting production of beneficial bacteria)
⚡They are anti-inflammatory and a source of phenolic antioxidants including quercetin and catechin. These help fight free radicals
⚡May help protect against heart disease
⚡Eating apples (and other foods high in flavonoids) may improve short term memory and overall cognitive function
⚡Pectin is a natural diuretic and can help with water retention and bloating

☝️Tip: Eat the whole apple to get full benefits, including the skin. Diets including fruit peel, show a significantly higher level of healthy fatty acids and antioxidant activity vs those including only the pulp.

👩🏻‍🍳How do you like your apples?

🍏Straight from the fruit bowl
🍏Salads: combine with greens, toasted seeds, and an EVOO based vinaigrette
🍏Stewed: stir through porridge, or enjoy with plain Greek yoghurt , berries, flaxseed, nuts, and a little cinnamon
🍏Baked: add apple to healthy muffins, or try homemade apple chips
🍏Smoothies: blend with oats, almond milk, and spices

☝️☝️Great recipe for healthy muffins - Apple Muffins (sugar free): https://cookieandkate.com/healthy-apple-muffins-recipe

03/04/2025

Why eat 30 plant foods a week?💚🌿

Guidance to eat 30 different plant foods p/w, is based on American and British Gut Project* research; one of the largest studies on the human microbiome.

⚡It found that people consuming a greater variety of plant-based foods had more diverse and healthier gut microbiomes, linked to better digestion, immunity, and overall health.

⚡The study indicated that eating around 30 plants per week seems optimal. This is on basis:

🌿for those eating more than 30 plants, findings indicated gut
health benefits began to plateau (more research needed on this though); and

🌿a sizeable number of participants achieved intake of 30 plant foods

⚡The study compared differences in gut health between those eating 30 or more plant foods and those eating 10 or less.

⚡Results indicated much greater diversity of gut microbes (lots of different species) in the group eating 30+ plant foods p/w.

⚡More plant foods mean a wider range of prebiotic fibres, phytochemicals and polyphenols, which feed different gut bacteria. These bacteria are vital to break down and utilise all components of our nutrient intake.

Lots of microbes are fussy and thrive on specific foods. So the wider the range of plant foods you eat, the greater the diversity🥦 🥑 🥕

💚Research links high diversity of microbes to lower risk of diseases such as diabetes, depression, heart disease, obesity, dementia, as well as autoimmune conditions and allergies.

How to hit 30 plants p/w:

✅Count fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, spices and unrefined oils (extra virgin /cold pressed)

✅Try new foods – rotate your grains (include quinoa, farro, millet, teff), legumes (chickpeas, beans, lentils), and expand your range of vegetables

✅Use as many herbs and spices as possible

✅Aim to include mixed dishes like salads, soups and stir-fries

☝️Bottom line: Eating a wide variety of plant foods nurtures a thriving gut environment, supporting long-term health.

☝️If you can go higher than 30, do it!😊

*Journals.asm.org/doi/10.1128/msystems.00031-18

05/03/2025

Plant Foods: Variety is the spice of life😊🥦🥕🥑🍓🍆🥗

We often hear about the importance of including a wide range of plant foods in our diets. Why is this?

💚There are several key health benefits:

⚡️Gut Health Boost: A diverse diet of plant foods nourishes your gut microbiome, promoting digestion, immunity, and overall well-being.

⚡️Nutrient Powerhouse: Different plants (with their distinct vibrant hues), provide unique vitamins, minerals, and antioxidants, ensuring you get a diverse array of essential nutrients.

⚡️Stronger Immunity: Phytonutrients (natural compounds found in colourful fruits and veggies, to protect plants from insects or other stresses that might damage them, like ultraviolet light*) help fight inflammation and support a resilient immune system.

⚡️Heart Health: Whole plant foods are rich in fibre, which research indicates helps lower cholesterol, regulate blood pressure, and support cardiovascular health.

⚡️Balanced Blood Sugar: A mix of legumes, whole grains, nuts, and seeds helps stabilise blood sugar levels and reduce risk of diabetes.

⚡️Better Brain Function: Polyphenols and healthy fats from plant sources protect brain cells, enhancing memory and cognitive function.

⚡️Sustained Energy: Eating a variety of plant-based foods provides slow-digesting carbs and essential nutrients for steady, long-lasting energy.

⚡️Longevity & Vitality: A plant-diverse diet is linked to a longer lifespan and a reduced risk of chronic diseases like cancer and obesity.

NUTRITION TIP:
🌈💚🌈 Eat the rainbow!! 🌈💚🌈
Consciously choose a wide range of veggie and fruit colours (and colour shades) when you shop.

Plant foods: 🌱fruits, veggies, whole grains, legumes, nuts, seeds, herbs, spices and unrefined oils (cold-pressed/extra virgin)🌱

*Zaynab M., et al. Role of secondary metabolites in plant defence against pathogens. Microb. Pathog. 2018; 124-198-202.
doi:10.1016/j.micpath.2018.08.034

20/12/2024

Calling all mince pie enthusiasts: a healthy option to try this Christmas 🎄😊 👌 💚

Prep time: 30 mins
Cooking time: 20 mins
Servings: 10

Ingredients

⚡1 ½ cups rolled oats, blended (into flour)
⚡1 ¾ cups rolled oats
⚡ ½ cup smooth peanut butter (I like Meridian organic smooth peanut butter)
⚡ 2 very ripe bananas mashed
⚡2 tsp baking powder
⚡ ½ tsp vanilla extract
⚡ 2 cups mincemeat (see below for a lovely sugar free recipe mincemeat recipe 😊)

** I bought a US cup measure for easier measuring of US originating recipes:

https://www.amazon.co.uk/Measuring-Spoons-Nesting-Ingredients-Stainless/dp/B0CJF3YYHP/ref

Steps

👨‍🍳Pre heat oven to 200c/400f/Gas mark 6

👨‍🍳Add peanut butter and bananas into rolled oats and stir well. Then add remaining ingredients except mincemeat and give a further stir.

👨‍🍳Grease a tin/line with greaseproof paper (loose bottomed tin recommended). Add half of mixture to tin. Then add layer of mincemeat and top with remaining mixture.

👨‍🍳Cook in oven (middle shelf) for approximately 20 mins or until brown.

👨‍🍳Once removed from oven, cut into bars while warm and place on wire rack to cool. Store in airtight container.

Mincemeat Recipe:

Ingredients

⚡75g dates, chopped
⚡75g sultanas
⚡150g raisins
⚡75g dried currants
⚡6 dried figs, chopped
⚡2 apples, peeled and grated
⚡Juice of ½ lemon
⚡Juice and zest of one satsuma or clementine
⚡ ½ tsp allspice
⚡ ¼ tsp ground nutmeg
⚡ 1/8 tsp ground cloves
⚡90ml brandy

Steps

👨‍🍳Put all ingredients into a large pan over medium heat. Bring to a simmer and lower the heat a little.

👨‍🍳Allow to simmer gently, stirring occasionally, for about 15 minutes until the dried fruit is plump, and the apple is soft and cooked through.

👨‍🍳Remove from the heat and pour it into a sterilized jar. Close the jar and allow it to cool.

👨‍🍳Once cooled to room temperature store in fridge for up to two weeks.

Sources/Acknowledgements:
https://www.reallysimplerecipes.co.uk/healthy-mince-pie-bars/
https://rootsandwren.com/mincemeat/

15/11/2024

I love what I do! 😊

To be able to get to know each client, understand symptoms, work together to determine root causes, and bring new perspectives to how powerful nutritional changes can be, is a real privilege.

Sometimes revisiting our relationship with food, stripping back the stress and listening to what our body is telling us takes time. It’s not a race and life presents many challenges and bumps in the road.

The simple step of acknowledging that you are not feeling ‘like your old self’ and that now is the time to consider how nutrition might support or improve your health and wellbeing, is powerful. 🌿💚😊

Please do DM or email me at alex@alexsaintnutrition.co.uk to chat about how I can support you.

Alex Saint Nutrition

15/01/2026

23/12/2025

22/12/2025

29/10/2025

04/08/2025

10/07/2025

26/06/2025

06/06/2025

03/04/2025

05/03/2025

20/12/2024

15/11/2024

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