NUTRITIONIST IN LONDON AND ONLINE
TRANSFORMING
HEALTH THROUGH SIMPLE, EFFECTIVE DIET AND LIFESTYLE CHANGES

Hello!

Hello! I’m Caroline, a Registered Nutritionist, passionate foodie, and mum of two. I believe the foods we eat have a profound effect on our health and performance. With over 13 years of clinical experience and more than 2,500 consultations, I specialise in supporting clients with diverse goals, including weight loss, menopause management, sports nutrition, plant-based diets, and gut health.

I’ve also had the privilege of working as the official Nutritionist for Premier League Football Clubs Watford and Fulham FC for five seasons and regularly feature as a Nutrition Expert in the media.

Whether you’re aiming to optimise your health, enhance performance, or overcome specific challenges, I’m here to help. Feel free to get in touch to find out more.

My Special Interests

I have extensive experience supporting my clients with a range of goals. Consultations can be online or in my London clinic. Some of my special interests include:

Weight Loss

I create personalised, evidence-based programmes that fit your lifestyle and goals.

With practical tools like meal plans, shopping lists, and strategies for eating out, as well as ongoing support, I’ll help you achieve sustainable results.

Plant-based Diets

As a Nutritionist who is also plant-based, I bring both professional and personal experience to supporting plant-based diets. I help clients confidently transition to or maintain a plant-based diet by offering step-by-step guidance and practical tools, ensuring it fits seamlessly into their lifestyle.

Caroline Farrell with Gianfranco Zola Watford Football Club

Sports Nutrition

I was the official Nutritionist for Premier League clubs Watford FC and Fulham FC for five years and have also lectured in sports nutrition. I now support both amateur and elite athletes across a wide range of disciplines, helping them optimise performance and achieve their goals.

Menopause

I help women feel their best during the perimenopause and menopause transition by addressing both immediate concerns like symptoms and long-term health risks such as osteoporosis and heart disease.

Fertility

I have worked with hundreds of individuals and couples trying to conceive, whether naturally or with assisted reproductive technologies. I am also privileged to have supported many through their pregnancies and into parenthood.

Gut Health

I support clients with a range of digestive issues, including IBS, constipation, and bloating. Using advanced functional testing, I can identify gut imbalances creating a targeted plan to alleviate symptoms and restore digestive health.

Book a Session

Caroline Farrell Dublin and online Nutritionist

Why Me?

Five Seasons in the Premier League

I spent five seasons as the Club Nutritionist for Premier League clubs Fulham FC and Watford FC, supporting players in areas such as body composition, energy, concentration, immunity, sleep, and digestion.

Extensive Clinical Experience

I am a registered Nutritionist with thirteen years of extensive clinical experience and have delivered over 2,500 consultations across a range of health issues.

Evidence-based

I regularly attend seminars and lectures to stay up to date with the latest developments and to meet continuing professional development requirements. This commitment is reflected in my recommendations, which are always grounded in the most current and respected scientific evidence.

Practical and Supportive

I ensure that my programmes are tailored to fit my clients' budgets, dietary preferences, and lifestyles. I also provide practical tools, such as shopping lists, recipes, and sample meal plans, to help clients implement their recommendations. I am committed to achieving the best results for every client, as reflected in the positive feedback I receive.

I met with Caroline and instantly felt that she understood my issues and that she could help. This may sound dramatic but it's turned my life around.

Faye, 46

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FREE DISCOVERY CALL

Contact me to arrange a free, no-obligation 10 minute discovery call to discuss your goals and how we can work together to achieve them.

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Latest Blog Posts

Why Calorie Counting Doesn’t Work for Weight Loss

Why calories counting is an ineffective way to lose weight.

Nutrition Advice

Is a Vegan Diet Really Healthy?

This article examines the latest research on vegan diets, their benefits, potential risks, and key nutrients to watch.

Nutrition Advice

Hydration for Runners

Hydration strategies to optimise running performance.

Nutrition Advice

EASTER BISCUITS 🐣 🐰

These naturally sweet, lightly spiced fruity biscuits are the perfect Easter treat. They're a great recipe to make with little ones over the Easter holidays 👩‍🍳👦👧

Ingredients (makes 10–15)

🥥 110g softened coconut oil
🌾 200g wholemeal flour
🧡 1 tsp mixed spice
🍏 40ml apple juice
🍇 100g currants

Method

1️⃣ Preheat oven to 200°C and lightly grease a baking tray.
2️⃣ Add coconut oil to a bowl.
3️⃣ Mix in flour and mixed spice until it resembles breadcrumbs.
4️⃣ Stir in currants and slowly add apple juice — just enough to bring the dough together.
5️⃣ Roll out on a floured surface to about ½ cm thick.
6️⃣ Cut out shapes, place on tray, and bake for 15–20 mins until just golden.
7️⃣ Cool on a wire rack — and enjoy!

Recipe adapted from SR Nutrition.

Let me know if you try them! 🐥🍪

#EasterBakes #HealthySnacksForKids #WholesomeTreats #EasterFun #KidFriendlyRecipes #NutritionistApproved

🍓 SPEEDY PLANT-BASED AIR FRYER STRAWBERRY SCONES 🍓

Fruity, fluffy, and lower in sugar – these scones are baked in the air fryer and ready in minutes! Perfect for a quick bake or to freeze for later 🙌

Makes: 5 scones
Prep time: 5 mins | Air fryer time: 12 mins

Ingredients:
🥄 115g (4oz) self-raising wholemeal flour
🥄 ½ tsp baking powder
🥄 ½ tsp ground cinnamon
🥄 25g (1oz) coconut oil
🥄 15g (½ oz) caster sugar – less than most recipes!
🍓 80g fresh strawberries, chopped
🥛 ~4 tbsp of your choice of milk – I use soya – plus a little extra for glazing

Method:
1️⃣ Mix flour, baking powder and cinnamon in a bowl. Rub in coconut oil until crumbly.
2️⃣ Stir in sugar and strawberries. Add milk a little at a time until a soft dough forms.
3️⃣ Lightly knead on a floured surface, then divide into 5 small rounds.
4️⃣ Place into your air fryer basket (on parchment if needed), brush tops with milk.
5️⃣ Air fry at 200°C for 12 mins – until golden and fluffy.
6️⃣ Cool slightly or enjoy warm straight away!

🧊 Tip: These freeze beautifully – just reheat in the air fryer when you need a quick treat!

🍀 IRISH BRACK (BARNBRACK) 🍀

I baked this today in honour of St. Patrick’s Day! I remember my granny enjoying Irish Brack with a cup of tea every evening. This is a healthy version my mum makes—naturally sweetened with fruit, high in fibre, and packed with antioxidants from the tea, fruit, and spices. It’s easy to make and only requires six ingredients!

Ingredients:

• 🍇 375g mixed dried fruit
• 🍵 275ml strong black tea (I use @barrysteagram Gold Blend)
• 🌿 225g self-raising flour
• ✨ 2 tsp mixed spice
• 🥚 1 egg, beaten (🌱 Or swap for 1 flax egg for a vegan version – mix 1 tbsp ground flaxseed with 3 tbsp water and let it thicken.)
• 🌰 ½ tsp almond essence

Method:

1️⃣ Soak the dried fruit in the tea overnight for a rich, moist loaf.
2️⃣ The next day, mix in the beaten egg (or flax egg), flour, mixed spice, and almond essence.
3️⃣ Pour the batter into a greased loaf tin.
4️⃣ Bake at 180°C (350°F) for 45-55 minutes, until a skewer comes out clean.
5️⃣ Leave to cool before slicing.

🍀 Best served with a hot cup of Irish tea! ☕💚

#carolinefarrellnutrition #IrishBrack #Barnbrack #IrishBaking #StPatricksDay #VeganBaking #IrishTradition

🌱 TOP NUTRITION TIPS FOR MENOPAUSE 🌱

Declining oestrogen during perimenopause and menopause can bring changes to our bodies. Here are some of my top tips to help manage symptoms and support long-term health:

💪 Eat Protein for Muscle Mass
Protein is crucial for maintaining muscle mass, which naturally declines during perimenopause. Sources include plant-based options like tofu, tempeh, pulses, and nuts, as well as animal sources like chicken, turkey, eggs, and Greek yoghurt.

🦴 Bone-Building Nutrients
Declining oestrogen can speed up bone loss. Ensure you’re getting enough calcium-rich foods like leafy greens, chickpeas, sesame seeds, and almonds. I also recommend Vitamin D with K2 supplements to help your body absorb calcium.

🦠 Support Your Gut Microbiome
Gut health is closely linked to hormone balance. Fermented foods like kimchi, sauerkraut, kefir, and kombucha are excellent for supporting your microbiome.

🫘 Try Phytoestrogens
Phytoestrogens are plant compounds that mimic oestrogen in your body. These can help alleviate symptoms like hot flushes and night sweats. Foods rich in phytoestrogens include:

• Soya Products: Tofu, tempeh, edamame (contain Daidzein and Genistein)
• Seeds: Flaxseeds and sesame seeds (contain Lignans)
• Legumes: Lentils, chickpeas (contain Coumestans)

Some people find it challenging to consume enough phytoestrogens regularly. That’s why I often recommend promensiluk Double Strength. Promensil’s red clover extract contains four types of isoflavones—Biochanin A, Formononetin, and Daidzein—which may help reduce hot flushes and night sweats 🌙

As always, consult your healthcare provider before adding any supplements to your routine! ✔️

#PromensilUK #HotFlushes #NightSweats #MenopauseSupport #Menopause #PerimenopausePower #PerimenopauseSupport #PerimenopauseRelief #MenopauseAwareness #paidpartnership

🍫 CHOCOLATE TOFU PUDDING 🍫

Tofu is a plant-based protein made from soybeans. It offers several health benefits, including:

👉 💪 A source of complete protein, providing all nine essential amino acids – perfect for vegans, vegetarians, and flexitarians!
👉 ❤️ May lower LDL (the so-called “bad” cholesterol).
👉 🦴 An excellent source of calcium (when calcium-set) for strong bones.
👉 🌸 A source of phytoestrogens like isoflavones, which may help balance hormones.

This recipe transforms silken tofu into an indulgent treat that’s high in protein and dairy-free.

Ingredients:

🍴 1 cup of dark chocolate chips
🍴 1 pack of silken tofu
🍴 1 tbsp cocoa powder
🍴 1/4 cup maple syrup
🍴 2 tsp vanilla extract
🍴 A pinch of salt

Method:

1️⃣ Begin by melting 1 cup of dark chocolate chips. You can do this by gently warming them on the hob or microwaving in 30-second increments, stirring in between until smooth.
2️⃣ Blend the melted chocolate with all the other ingredients until smooth and creamy.
3️⃣ Enjoy the pudding immediately, or refrigerate it for 5–7 days. It will firm up as it chills, making it even more indulgent.

Enjoy!

#DairyFreeDessert #TofuPudding #PlantBasedProtein #VeganTreats

A new review from a very lovely client. Thank-you for taking the time to write this.

🧁🍏 PLANT-BASED APPLE AND CINNAMON MUFFINS 🧁🍏

These plant-based apple muffins are not only tasty but also packed with health fibre and relatively low in sugar. My girls love them as an after-school treat.
Apples are a great source of dietary fibre, which aids digestion, helps regulate blood sugar levels, and keeps you feeling full for longer. By using coconut sugar instead of refined sugar, these muffins offer a lower glycaemic index option, providing a slower release of energy without the dreaded sugar crash. The additional of cinnamon has also been shown to reduce the sugar spike after eating.

Ingredients:
🌾 300 g plain flour
🥥 100 g coconut sugar
🍞 3 tsp baking powder
🥄 1 tsp ground cinnamon
🧂 Pinch of salt
🍏🍎 2 medium apples, chopped finely
🥛 250 ml dairy-free milk (I use soya)
🫒 125 ml olive or coconut oil
🍏 1 tbsp apple cider vinegar
🥄 1 tsp vanilla extract

🔪 Instructions:
1. Preheat your oven to 180°C and line a muffin tray with cases.
2. In a medium bowl, combine all the dry ingredients.
3. In another bowl, mix the wet ingredients (minus the chopped apples) until just combined.
4. Fold in the chopped apples gently, then divide the batter into the muffin tray.
5. Optional: Scatter some extra chopped apple and a sprinkle of demerara sugar on top for added crunch.
6. Bake for 20-25 minutes, or until a skewer inserted into the centre comes out clean.
7. Let cool in the tray for 10 minutes, then transfer to a wire rack.

Enjoy!

#carolinefarrellnutrition #veganmuffins #applemuffins #veganbaking

Thanks to my lovely client for taking the time to write this review. Such a pleasure to work with clients like this.

WHICH YOGHURT IS BEST?

I am asked often this ques. so thought I'd share my tips:

Regular Yoghurt: Creamy and slightly tangy, made by fermenting milk with live bacteria. Great for gut health if it contains ‘live cultures’. Opt for plain to avoid excess sugars; sweeten with fruit, honey, or maple syrup if desired. Full-fat yoghurt retains milk’s natural fat, keeping you fuller longer and aiding in the absorption of vitamins A, D, E, and K. It’s often a better choice over low-fat unless you’ve been advised to reduce saturated fat. 🥛🍯

Greek Yoghurt: Strained to remove whey, giving it a thicker texture, higher protein, and lower carbs/lactose. However, it has less calcium than regular yoghurt. Ideal for a high-protein snack! 💪🍶

Skyr : Similar to Greek yoghurt but with a slightly lighter texture and tangier taste. High in protein and great for a filling, nutritious option! 🥄

Kefir Yoghurt: Fermented with a wide variety of probiotics, kefir is excellent for gut health and easier on lactose intolerance. It has a thinner consistency and a tangy flavour. 🌿🦠

Oat: Plant-based and perfect for those avoiding dairy. Creamy with a mild flavour and high in fibre, though lower in protein. Great for sweet or savoury dishes! 🌾💚

Soya: Made from soybeans, this plant-based yoghurt is high in protein and often contains live cultures. A good choice for those with dairy or nut allergies. 🌱🥛

Almond: Light and nutty, made from almond milk. Lower in protein but great with high-protein toppings. Ideal if you’re looking for a lower-calorie, plant-based option. 🌰✨

Coconut: Rich and creamy with a distinct coconut flavour. Best enjoyed as a treat due to its high saturated fat content. 🥥🍨

In Summary:
✨ Choose yoghurts with minimal ingredients.
✨ Opt for plain and add your own natural sweeteners.
✨ For higher protein, go for Greek, Skyr, or soya.
✨ For higher calcium, regular yoghurt is best.
✨ For gut health, choose kefir or yoghurts with live cultures.
✨ If dairy-free, soya is closest to cow’s milk yoghurt.
🌟🥄 #YoghurtGuide #NutritionTips #

It’s blackberry season again. I realise that I repeat this type of post each year! We love blackberry picking and usually end up making crumble afterwards. This year I have developed a new crumble recipe which is so tasty and easy to make.

Blackberries have some amazing health benefits; they are an excellent source of Vitamin C and contain antioxidants which may improve brain health.

🐛Blackberries can harbour a few bugs so I always give them a good clean. I soak them in cold water with some vinegar then drain with a colander. I usually repeat this process 2-3 times. It may sound like overkill, but I am a very squeamish person 🤢

6 Ingredient Apple and Blackberry Crumble

Serves 6

🛒YOU’LL NEED

✔️3 apples chopped into 1cm chunks
✔️150g blackberries
✔️75g caster sugar
✔️75g coconut oil
✔️150g plain flour
✔️75g demerera sugar

RECIPE

1️⃣ Heat the oven to 170C fan. Mix the fruit and sugar. Tip into a pie dish.
2️⃣ Rub the coconut oil into the flour to make a breadcrumb texture. Add in the caster sugar until combined and spread over the fruit until completely covered.
3️⃣ Bake for 35-50 mins until golden brown and bubbling, and the fruit is tender. Leave to cool for 5 mins before serving.
Enjoy 😋

📷 I love seeing and sharing your creations so don’t forget to tag me @carolinefarrellnutrition if you make my recipe.

#applecrumble #easybreadrecipe #onlinenutritionist #carolinefarrellnutrition #bakingrecipes #vegan #easyrecipes #baking #plantbasedrecipes #healthydesserts

CARROT CAKE ENERGY BALLS

These energy balls are sugar-free and rich in fibre, beneficial plant chemicals and Omega 3. No baking required (ideal in this weather ☀️).

Ingredients:

✔️2 peeled and grated carrots
✔️1 cup pitted medjool dates
✔️1 ¾ raw walnuts
✔️2 tsp vanilla extract
✔️1/2 tsp ground cinnamon
✔️Pinch salt
✔️2 tbls almond flour
✔️1/4 cup desiccated coconut (optional)

Method:

1️⃣Add all the ingredients, except the flour and desiccated coconut, to a food processor and process until it forms a dough. Add the almond flour and pulse to combine.
2️⃣Scoop out 1 tbls. of the dough at a time and roll into balls then place directly onto a lined baking sheet. Repeat until all dough is used up.
3️⃣Roll in a little desiccated coconut (optional). Place in the fridge to chill for 20 minutes. They keep for up to 5 days and freeze well.

Enjoy!

#energyballs #carrotcakeenergyballs #vegantreats #glutenfreetreats #carolinefarrellnutrition

Thanks so much to this lovely client who got in touch to ask how to leave me a review and then posted this lovely feedback on Google.

These reviews honestly make my day and are very much appreciated.

DARK CHOCOLATE EASTER NESTS 🐣🍫

A really simple recipe to make with little ones over the Easter 🐰 break.

Melt 100g dark chocolate 🍫 in a pan with 2 tbls coconut oil 🥥and 2 tbls 🍁maple syrup or 🍯honey. Add in 100g puffed rice cereal (such as Kallo) and coat the cereal in the chocolate mixture. Spoon the mixture into cases and leave them to set in the fridge for 20 minutes.

Enjoy!

MY COLD ACTION PLAN 🤒

Today I woke up with the start of a cold. We’re travelling to Dublin for half-term, so I am determined to nip this in the bud and thought I would share how I do this:

💊 Vitamin C: Studies suggest that taking vitamin C at the onset of cold symptoms may help reduce its duration and severity. I take 500 milligrams @viridiannutrition vitamin C every 4 hours.

💊 Zinc lozenges: Lozenges allow zinc to come into direct contact with the throat, where cold viruses typically enter and replicate. This has also been shown to reduce the severity and duration of cold symptoms. I take one @solgarukireland zinc with my vitamin C every 4 hours.

💊 NAC: NAC helps thin mucus in the 🫁airways, making it easier to breathe when you're congested. I take 500mg @cytoplan_ NAC 2-3 times/day away from food.

🍯 🍋 Warm raw honey and lemon juice: Hot drinks thin mucus. 🍋Lemon is a source of vitamin C and raw 🍯honey has antimicrobial properties.

🧄 Raw garlic: 🧄Garlic contains allicin, a compound with antimicrobial properties. I like to ferment it in 🍯honey and take this at the onset of a cold.

🥣 Soup: For lunch I made a comforting bowl of soup with roasted peppers, tomatoes, and garlic. The hot liquid can thin mucus. Also, red and orange vegetables contain beta-carotene which protects the mucous membranes in the lungs.

🚶‍♀️Walk: I had a gentle walk after lunch as mild exercise can help clear our lungs.

🍛Curry: I made tofu curry (recipe on my page) with turmeric and ginger for my dinner. Both turmeric and ginger may reduce inflammation and support immunity.

😴I will top this off with an early night and keep my fingers crossed for tomorrow!

For transparency, this post isn't sponsored. I've paid for the supplements myself

Note: this is what works for me. If you decide to supplement, please get advice from a healthcare practitioner.

BLACK BEAN CHOCOLATE BROWNIES 🍫 🍌 🫘 ❤️

These brownies are rich in fibre (8g/portion) and protein (6g per portion) to keep you fuller for longer.

They’re also gluten, dairy and nut-free. Most importantly, they are deliciously gooey and indulgent!

A perfect Valentine’s Day treat ❤️.

🛒YOU’LL NEED

🫘 1 can black beans, drained and rinsed well
🍌1 ripe banana
🍫 1/4 cup cocoa powder
🥥 1 tablespoon coconut oil
5 medjool dates
🥥 1/8 cup maple syrup or honey
1 teaspoon vanilla essence
1 teaspoon baking powder
Pinch of Salt
🍫 🥜 Optional extras to sprinkle on top such as chocolate chips or chopped nuts.
⠀⠀⠀⠀

RECIPE

1️⃣Preheat the oven to 170 degrees celsius. Line a baking tray with baking paper.
2️⃣ Add all the ingredients to a food processor and process well until smooth then pour the batter into the lined tray. At this stage you can sprinkle with chopped nuts or chocolate chips if you wish.
3️⃣ Bake for 20 - 25 minutes until the top is dry and the baking paper comes away easily from the sides. Leave to cool for 15 minutes in the tray before slicing. This step is important as otherwise they tend to break up.

Make sure to tag me in your creations!

Recipe adapted from LSN

#brownies #brownierecipe #nutritious #veganbaking #fibre #nutritionist #nutritionistrecipes

A lovely little festive recipe idea I got from @cutefoodforkids. My girls loved making and eating this!

ARTICLE IN TODAY'S IRISH INDEPENDENT

It’s not every day you’re on the cover of a National Newspaper 📰 !Thanks @amylynchauthor for asking me to contribute to your article on fussy eating.

See parenting section page 36 of today's @independent.ie.

You can also access it online: https://m.independent.ie/life/family/parenting/how-to-deal-with-kids-who-are-fussy-eaters-tips-from-a-mum-who-knows-all-about-it/a865673194.html.

#carolinefarrellnutrition #irishindependent #fussyeatingtips #media

TIPS FOR EATING HEALTHY ON A BUDGET

Many of us want to eat healthier but are also trying to 💷budget our weekly food shop. Here are some tips for eating healthy on budget:

🍽️Plan your meals each week: Having a plan not only saves time but also 💷money by reducing impulse purchases and food waste. Before you plan your meals for the week, check what foods you already have and base your meal plan around these.

💻Shop online: It’s easier to compare prices and we’re less likely to make impulse purchases when we shop online.

🫛Stock up on frozen fruit and veg: Frozen fruit and veg are often more nutritious than fresh. They also save waste as they stay fresh in the freezer for months.

🍓Check whether it's worth opting for organic: If you are trying to reduce your exposure to pesticides you don’t need to go 100% organic. Opt for organic when buying fruit and veg which tend to be heavily sprayed with pesticides. Each year the Environmental Working Group release a list of the 12 fruits and vegetables highest in pesticides. This year the list includes🍓strawberries, 🥬 spinach, 🥬 kale, 🍑 peaches, 🍐 pears, 🍊 nectarines, 🍏 apples, 🍇 grapes, 🫑 peppers, 🍒 cherries, 🫐 blueberries and 🫛green beans.

⚡🍲Limit using your oven: With high ⚡energy prices using your oven can be an expensive way to cook. Consider investing in an air fryer or🍲 slow cooker. If you are using your oven, prepare larger quantities so you have leftovers for future meals. This is a great way to save time and money.

🫘Reduce meat consumption: Consider incorporating more plant-based protein into your diet. Plant-based proteins such as beans and lentils are packed full of protein and fibre and are often less expensive than meat and fish.

#carolinefarrellnutrition #healthyeatingonabudget

Healthy School Day Breakfast Ideas 🥣 🏫 🌞⁣
When we’re tired and busy on 🏫school mornings it’s easy to get stuck in a rut with breakfasts. However, studies have shown that children who eat a balanced breakfast tend to perform better academically and are less irritable.

The key to ensuring the right balance is to combine carbohydrates such as oats or 🍞toast with protein such as 🥛milk, yogurt, 🥜nuts, seeds, or 🥚eggs. I also like to add in extra nutrients where I can such as mixed seeds or 🥚nut butters.

Here are five of my go-to school morning breakfasts. These can be made quickly (sometimes with a little prepping the night before). I try to vary them during the week, so my girls get a variety of nutrients.

Would love to hear what your go to school morning breakfasts are?

#healthykidsbreakfasts #carolinefarrellnutriiton #HaveYouHadYourWeetabix

ULTRA-PROCESSED FOODS 🍟🌭

There has been a lot of discussion recently about Ultra-Processed Foods (UPFs). UPFs are foods that have undergone extensive processing. They typically contain ingredients you wouldn’t find in your kitchen (e.g. artificial flavours, emulsifiers, colours and sweeteners). Examples include margarine, 🥤fizzy drinks,🍟crisps, breakfast cereals, ready-meals, 🍬 sweets, processed meats and 🍞sliced-bread.

Why should you avoid UPFs?
A 2022 study of over 22,000 people found that people who ate a lot of UPFs had a 19% higher likelihood of early death compared with people who ate few UPFs. There are various potential reasons for this:

🦠Certain additives in UPFs such as artificial sweeteners have been shown to disrupt the gut microbiome. Our microbiome plays a key role in our digestion, immunity, mood, weight, and overall health.
🍽️UPFs tend to be more palatable and less filling so we often overeat. One recent study compared an UPF diet to a minimally processed one of the same calorie, fat, sugar and micronutrient value. People on the UPF diet ate 500 more calories a day, leading to an average weight gain of two pounds in two weeks.
🏥A recent UK study found that higher consumption of UPFs was associated with a greater risk of developing cancer.

✅ What can you do to reduce UPFs?

🌿 Choose foods as close to their natural state as possible. For example, opt for full-fat plain yogurt rather than low-fat flavoured yogurt, butter rather than margarine and sugar rather than sweeteners.
📋 Familiarise yourself with food labels. Look for products with shorter ingredient lists, and limit those with artificial additives.
🍳Where possible cook from scratch as you can control what goes into your food.

#upfs #eatrealfood #ultraprocessedfood

MY APPROACH TO HALLOWEEN AND SWEETS 🎃 👻 🍬⁣
I always loved Halloween as a child . My girls also love 🍬trick-or-treating and enjoying their 🍬treats when they return home. I believe that restricting sweets only makes them more desirable, so I try to have a balanced approach for occasions like Halloween when there are more sweet foods around.

These are some of the things I do:

🍬 🍊 ✏️ We give out a mix of sweets, fruit, dried fruit, and non-food items to trick-or-treaters. This year we have Halloween pencils, rubbers and tattoos, small packets of sweets, mini raisins and satsumas with scary faces drawn on them by my little ones!

🍽️ Before heading out trick-or-treating, I give my girls a meal which is rich in both fibre and protein to sustain their blood sugar levels. I also check they are well-hydrated. This will help reduce the temptation to munch on sweets while they're out.

🍬 When they come home, I allow them to enjoy their treats and trust them to listen to their body and stop when they are ready. They may over-indulge but it’s only one day and I don’t want to make an issue of it.

🧙🧹 The Switch Witch visits our house on Halloween night. My girls leave out some of their leftover sweets and the Switch Witch replaces them with a 🎁 small gift. This concept teaches children about moderation and making choices about what they consume. My girls usually forget about their sweets as they get excited about the witch visiting and her little gift.

Would love to hear how you approach Halloween in your home 🎃 👻 🕸️🍬

HALLOWEEN CREEPY CRAWLY SPIDERS 🕸️🕷️

These creepy energy balls are easy to make, vegan and gluten-free. Perfect for a healthy Halloween treat.

Makes: 10

Ingredients:
• 3/4 cup Pitted Dates
• 1/4 cup Oats
• 3 tbsps Peanut Butter
• 1 tbsp Cocoa Powder
• 1 tbsp Maple Syrup
• Pinch Salt
• 30g Pretzels (round parts chopped into legs)
• 20 👀Edible Eyes or Dark Chocolate Chips

Method:
1. Add the dates, oats, peanut butter, cocoa powder, maple syrup, and salt to the bowl of a food processor. Run the food processor until the mixture forms a ball.
2. Form the mixture into small balls with your hands, using roughly one tablespoon of dough per ball. Place the pretzel legs into the balls on the sides and place the chocolate chips into the balls to form eyeballs.

Adapted from that Clean Life.

#halloweenfood #halloweenfoodideas #funhalloweenfood #healthyhalloweentreats

TIP FOR ENCOURAGING HEALTH EATING IN CHILDREN

I know firsthand how disheartening it can be when your child refuses to try new foods or stops eating foods they previously ate. However, it's important to remember that this is very common, and usually just a phase.

Here are five tips to help our little ones to develop a healthy long-term relationship with food:

1. Engage children in choosing recipes, shopping for ingredients, and preparing their meals. This makes them more likely to eat it.

2. Educate little ones about the nutrients in their food and how it supports their health and wellbeing. We love the Usborne book "Lift-the-Flap Questions and Answers about Food".

3. If you’re worried your little one isn’t eating enough fruit or vegetables blend them into sauces or smoothies. However, it’s important to continue to serve them whole as well so they can get used to them.

4. Don’t give up on a new food first time round. Research shows it can take up to 20 attempts before a child will try a new food. I served my youngest broccoli for six months before she finally picked it up and ate it!

5. While it’s hard, try not to force your little ones to finish their plate as this can override their natural ability to recognise when they are full, potentially leading to overeating later in life.

Kind words from another happy client. It's so rewarding to know that you have made a positive difference to someone's health.

APPLE AND BLACKBERRY CRUMBLE RECIPE

It’s blackberry season again. My little ones have always loved blackberry picking.

Blackberries have some amazing health benefits; they are an excellent source of Vitamin C and contain antioxidants which may improve brain health.

🐛Blackberries can harbour a few bugs so I always give them a good clean. I soak them in cold water with some vinegar then drain with a colander. I usually repeat this process 2-3 times. It may sound like overkill, but I am a very squeamish person 🤢

Easy Crumble Recipe

Serves 6

🛒YOU’LL NEED

✔️6 apples, peeled, cored and sliced
✔️250g blackberries
✔️1 tsp ground cinnamon
✔️125g porridge oats
✔️125g plain flour
✔️100g sugar
✔️150g coconut oil

RECIPE

1️⃣Preheat the oven to 180°c.
2️⃣Spread the fruit in a baking dish and sprinkle with cinnamon.
3️⃣To make the crumble topping, add the flour, oats, sugar, and oil to a bowl. Stir to combine. Work through with your fingertips until the mixture represents fine crumbs.
4️⃣Sprinkle over the apples and bake for 40-45 minutes or until golden brown.

Enjoy 😋

📷 I love seeing and sharing your creations so don’t forget to tag me @carolinefarrellnutrition if you make my recipe.

#applecrumble #easybreadrecipe #onlinenutritionist #carolinefarrellnutrition #bakingrecipes #vegan #easyrecipes #baking #plantbasedrecipes #healthydesserts

VEGAN PAELLA 🥘

I keep reminiscing about the delicious plant-based 🥘paella I had while on holidays recently so decided to try it out myself at home. This dish does take a little time to make but the end result is so worthwhile😋.

SERVES 4-6

🛒YOU’LL NEED

✔2 tbsp 🫒 olive oil
✔1🧅onion, chopped
✔1🫑pepper, chopped
✔1 🍅 large tomato, chopped
✔1 can of chickpeas, drained
✔4 🧄 garlic cloves, minced
✔ 1 litre vegetable stock
✔1 tsp saffron (this add an authentic paella flavour but if you don't have it you can substitute with turmeric for colour)
✔1 teaspoon dried Thyme
✔1/2 tsp sweet paprika
✔1 tsp smoked paprika
✔2 cups paella rice (I got some in M&S but you can substitute with arborio)
✔1 cup quartered, marinated artichoke hearts (optional)
✔1 cup frozen peas

RECIPE⠀⠀⠀

1️⃣ Add the stock to a pan with the saffron and allow to simmer.
2️⃣ Meanwhile, heat the olive oil in a large, shallow pan. Add the 🧅 onion, 🧄 garlic and 🫑 pepper and sauté until soft (around 3-5 minutes) before adding the 🍅 tomato and chickpeas. Sauté for 2-3 more minutes.
3️⃣ Now add the spices and sauté for a minute then add the rice and stock.
4️⃣ Simmer for 15-20 minutes until the rice is al dente. Don’t stir too often. Add the frozen peas and artichoke (if using) then simmer until the rice is cooked.

Enjoy!

What a lovely surprise to come across a new review from a client I have just finished working with. Thank-you so much to the person who took the time to write this.

TIPS FOR A HEALTHY HOLIDAY 🏖️

One of the most common questions my clients ask me is how they can stay on track while travelling. We’re just back from a family holiday 🏖️so I thought I’d share a few strategies that worked well for us:

🥜Pack filling snacks for the journey. We had a long flight, which was delayed due to airstrikes. Thankfully, we had packed plenty of snacks high in fibre and protein to sustain us such as 🥜nuts, nut butter sandwiches,🍓fruit and 🍫protein bars.

🍴Feel free to skip meals if you are not hungry. We had breakfast and dinner in our hotel. As these meals were bigger than usual, we didn’t feel we needed lunch. Therefore, I filled our hotel room fridge with fresh food like yoghurt and fruit, which we had as an afternoon snack instead of another large meal.

🥗Eat vegetables first. Our dinner was a buffet and before our main each day we served ourselves a large plate of salad (e.g. palm hearts, artichoke, asparagus, tomatoes, peppers, and olives). When we eat vegetables first, the fibre in the vegetables forms a 'mesh' in the stomach and intestine, which helps to slow down the absorption of sugars into the bloodstream.

🚶‍♀️Walk after meals. Studies have found that going for a walk after a meal can reduce blood sugar levels. While it’s not always practical to do this at home, we were able to have a nice family walk after dinner each evening.

Obviously, we did indulge in plenty of foods 🍨 we don’t usually eat, and we probably had bigger portions than usual. However, the strategies above meant we could enjoy our food without feeling heavy or sluggish.

Hope you find these tips helpful. Feel free to save them for your next holiday.

#carolinefarrellnutrition #healthyholiday

Thank-you to this client who took the time to feedback to me after her fantastic achievement in the London marathon. Her result was very well-earned and I am delighted for her.

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NUTRITIONIST IN LONDON AND ONLINE TRANSFORMING HEALTH THROUGH SIMPLE, EFFECTIVE DIET AND LIFESTYLE CHANGES

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NUTRITIONIST IN LONDON AND ONLINE
TRANSFORMING
HEALTH THROUGH SIMPLE, EFFECTIVE DIET AND LIFESTYLE CHANGES