Kal Ratcliffe Nutrition

| So what the heck is Nutritional Therapy? |

Hey folks, thought it was time to do a little (re)introduction to my followers and those of you who are new here. Hello! 👋🏽

My name is Kal Ratcliffe and I'm are registered Nutritional Therapist with a particular interest in digestive health. I work with women (and men), just like you who are struggling with digestive issues including IBS symptoms and bloating by supporting gut health through natural solutions. This often helps with other symptoms including ones related to poor nutritional status, stress, low energy, weight, autoimmunity and thyroid and hormonal imbalances.

💻 I run my clinical practice online or can see you locally upon request. Geography is no problem!

❌ I'll let you into a secret...Nutritional Therapy is NOT just about being told what to eat and when to eat, food restrictions or about labelling food as 'good' or 'bad'

✅ Nutritional Therapy is about identifying imbalances that may be contributing to your health and to address these in a way that leads you to optimal health. I like to get to the root cause of your symptoms, rather than putting a plaster on it.

When I work with you, I like to get to know YOU!

I want to know your story, how your health impacts your quality of life, your likes/dislikes, your health history and dietary habits.

This information gives me the tools so I can create an entirely bespoke plan for you which combines nutrition and lifestyle recommendations, and supplements where appropriate.

I have lots of tools in my toolkit, including using state of the art lab testing to investigate deeper into your health - this can range from blood test, stool test, hormone testing and genetics.

If you've been struggling with niggling symptoms for a while now and ready to finally feel like you again, then I'm here to help!

If you are committed and ready to invest in your health then drop me a DM and let's have a chat.

| Is IBS ruling your life? |

Did you know Irritable Bowel Syndrome known as IBS, is an increasingly common bowel disorder that affects 20% of the population?

This percentage tends to increase as we get older.

From a convention medicine perspective there isn't a known cause of IBS, but there are several underlying factors that can contribute to the development of the condition.

This highlights that each cause of IBS requires a unique approach.

Is bloating, recurrent abdominal pain, changes in bowel movements and flatulence ruling your life? These symptoms may also be accompanied by fatigue, bladder issues, anxiety, and depression which further impact quality of life.

As a nutritionist specialising in gut health, I’m rounding up IBS Awareness Month with my six easy steps to get your gut feeling happier:

Mindful eating
Avoid snacking
Stay hydrated
Review the sugars and processed foods
Increase probiotic foods
Manage your stress

You can read my latest blog titled You've been told you have IBS but what next and also sign up to my newsletter to keep in touch using the link this link

https:kalratcliffe.com/links

Don't' let IBS ruin your life! There are always small changes you can make to improve your digestive health, which I can guide you with.

| healthy snack |

When you finish up an afternoon clinic session and before you sit down to write up client notes....

A healthy pick me up that feels a little bit indulgent but actually is pretty healthy combining a little sweetness from the dried fruit with healthy fats and protein parcelled up in dark chocolate.

This little chocolate disc brings a lot of joy 😊 as you bite into a snap of chocolate, the crunch of the nuts and seeds and the fudge like texture of the cranberries.

So simple to make too!

🔸Line a baking tray with parchment paper, you may need two trays depending on the size of your trays

🔸Grab yourself a couple of bars of dark chocolate and melt with a level teaspoon of coconut oil

🔸once melted, spoon a tablespoon on to the paper forming a disc shape

🔸then the fun begins....add your favourite toppings and allow to set in the fridge.

Here I've added dried cranberries, chopped pecans, sunflower seeds and dessicated coconut. You can add any combination of nuts, seeds and dried fruit. A pinch of pink salt 🩷 would be a great addition 😉

Such a Monday delight!

Oh and this combo is great gut food rich in polyphenols that your gut bugs will love.

Celebrating International Women's Day! Celebrating women of colour.

To celebrate for all of this week, and I are celebrating women of colour by going LIVE every day, with a different creative business founder.

This year’s International Women’s Day theme is ‘Invest in women: Accelerate progress’. At podcast, our mission is to amplify the voices of women of colour business founders and showcase their stories and achievements. We’re doing our bit by using our platform to share stories that are often overlooked.

Do come and join us in the conversations! We hope to see you there 🙌🏼

Mon 4 Mar @ 12pm: Angela Lyons, Lyons Creative ns
Tues 5 Mar @ 1pm: Aarti Soneji, The Space Curator k
Weds 6 Mar @ 11am Kal Ratcliffe, Gut Health Specialist
Thurs 7 Mar @ 11am Ella Orr, Much More Social al
Fri 8 Mar @ 12pm Harriet Chunu-McClatchey, Radiant Styling by Harriee

| breakfast goals |

Firstly make it a priority!

Make it protein rich!

Having a well balanced, protein rich breakfast can help your morning go well and boost your mental energy and set you up for the day.

Say goodbye to those sugar laden breakfast cereals and opt for something that will sustain you and take you off the blood sugar rollercoaster 🎢

Here in my bowl I've got jumbo oats (that makes a big difference as they take longer to digest) and chia seeds cooked in almond milk.

I've added a cube of frozen stewed apples (think gut healing due to gut healing pectin)

All topped off nicely with freshly cracked walnuts hazelnuts and almonds, a spoonful of yogurt kefir, mixed seeds and a mixed spice mix which contains cinnamon, nutmeg, ground ginger and cloves.

This bowl is full of fibre, protein and essential fats to set me for the morning ahead.

If you are looking to optimise your health with personalised nutrition to improve your health, hormones and gut health, I'd love to hear from you.

Happy Friday 💜

I'm absolutely passionate about obtaining optimal levels of vitamin D all year round for both my clients and of course myself.

The positive effects of this vitamin for healthy bones is well recognised as it regulates the amount of calcium which supports teeth, bones and muscles. However, it is beneficial in many other ways that support our health including supporting our immune system and regulating many other cellular functions. It's anti-inflammatory, antioxidant and has neuroprotective properties.

Symptoms of vitamin D deficiency include:

Bone weakness
frequent colds and flus
low immune function
muscle aches and pains

Known as the sunshine vitamin and for good reason too as vitamin D is made when the sun's ultraviolet B (UVB) rays interacts with a protein in the skin, converting it into vitamin D3, the active form of vitamin D. So strictly speaking, it's a hormone that we make, rather than it being a vitamin.

Sadly though, due to our modern lifestyle, spent most days tied to our desk and what I commonly see in clinic is insufficient levels of this vital nutrient.

It's especially important to top up our levels through supplementation to ensure optimal levels now as we head into autumn/winter, here in the UK as we simply aren't being exposed to those lovely UBV rays from the summer months.

With the general lack of sun between October and March, it's hardly surprising if you may be feeling low!

Public Health England now recommends everyone in the UK take vitamin D tablets in the autumn and winter (October - April)

My motto ALWAYS with vitamin D is

TEST, don’t guess!

The great news is there are plenty of home finger prick tests available to get a baseline before you start any supplements. Getting a baseline is vital as it ensures you are able to dose correctly to meet your individual needs.

This is something I can help you with!

Interested in finding out more about testing or sourcing a home testing kit, get in touch and let’s have a chat.

Stay tuned, as I have my testing kit ready and waiting and I will share how easy it is to test!

| Tired all the Time |

Could it be a thyroid imbalance?

On World Thyroid Day, let's at a look into the butterfly like endocrine gland called the thyroid at the base of the neck that regulates the speed at which our body cells work. It is the master controller of metabolism which makes two hormones

T4 - thyroxine (inactive hormones)

which converts to

T3 - triiodothyronine (active hormone)

This conversion needs to work optimally for health and wellbeing. Too slow or too fast and it can impact our health in many ways.

So what impacts conversion:

🧠 stress - in times of chronic stress, cortisol (stress hormone) is released, impacting conversion of thyroid hormone.

So what else? Most of the conversion of thyroid hormones takes place in the liver, so impaired liver function may negatively affect conversion.

The gut is another place where conversion takes place, so any disturbances in the gut will also reduce the bodies ability for optimal conversion.

Another question I ask my clients is, are they eating enough? Restricted diets and calorie counting can also impact conversion. We want to ensure we are getting all the nutrients that support thyroid health.

💜 With the theme on this World Thyroid Day being Nurturing Well-Being, it's a great reminder in taking proactive action and being self aware in maintaining a healthy thyroid.

Trying to navigate your thyroid health can be overwhelming and frustrating.

This is where I can help in supporting you to prioritize your thyroid health with functional lab testing, personalised dietary and lifestyle guidance to optimise your thyroid health.

By nurturing your thyroid health, it can help to support overall physical and mental wellbeing, empowering you to live your vibrant life.

If you suspect a thyroid issue, have been told your thyroid blood results have come back "normal" yet you still feel sh*t, perhaps it's time to take a functional medicine approach.

I'm here to help, lets have a chat to see how I can help you.

| January Reset Retreat |

***BOOKING NOW OPEN***

So excited to be part of this January Reset day!

Sunday 15th January
9.30am - 3.30pm
Happy Body Project Wellness Centre

Do you ever feel like you just need a 'reset'? Someone to say STOP, breathe and start afresh?

Well this retreat is for you!

I'll be joining a wonderful line up of health and fitness experts ready to help you find long term strategies to improve your health and wellbeing. No quick fixes, no crash diets, no 'hard core' exercise plans.

Instead we'll find ways to build movement, good breathwork, healthy eating principles and good mental health strategies into your life.

Here's what we have in store for you.....

We start the day with an exercise session with Julie Holl, a personal trainer and health coach, followed by the most amazing Wim Hof Method Breathing workshop with Roy Castleman.

Next we have me, Kal Ratcliffe, Registered Nutritionist guiding you through healthy eating principles for long term health - making things as simple as possible in a world of 'healthy eating confusion'!

After the most delicious lunch, you will have a stretchy, myofascial release class using balls, foam rollers and science backed stretching techniques with Sam Hine, Women's Health Coach.

To finish the day off, Dalia El Salah, Life Coach will take you through a Goal Setting and Laying Foundations workshop to help you create some long term health and wellness strategies.

Don't miss out on a super Black Friday offer (ends midnight 25 November).

£97 instead of £117, so get yourself booked in asap!

Head over to The Happy Body Project page for more details.

Six weeks and counting, yep that’s six week till Christmas!

Health is your most vital asset and that’s why during the month of November and December I am inviting you to invest in your health with my Advanced Wellness Health Check.

Think of it as an early Christmas present for you or perhaps you know someone who could benefit from a comprehensive health MOT.

This is for you, if:

🔸 You’ve had niggling health concerns which you’ve not been able to get to the bottom of

🔸 You want to identify any health risks such as diabetes, after all November is Diabetes Awareness Month. Be clear on how well your body is controlling glucose and whether you need to be acting to improve risk factors.

🔸You have had blood results which have all come back ‘normal’, yet you are still feeling bleurgh!

🔸You are having ongoing symptoms such as feeling tired all the time, struggling with low mood, anxiety, brain fog, hair loss, weight gain

🔸You want a check in to your health status for reassurance - perhaps you feel fine but just want to check everything is ok and take steps to improve your health, especially when there are family health risks

What’s included:

🔸A bespoke blood panel (48 biomarkers) including key energy nutrients - vitamin D, folate, vitamin B12, full iron, thyroid and cholesterol profile, full blood count, liver, kidney and gout risk and also key markers of inflammation thyroid antibodies and diabetes risk.

🔸A health assessment based on your symptoms, health goals and test interpretations

🔸A one hour nutritional consultation with a tailored nutrition, lifestyle and supplement (if appropriate) plan

🔸A review of your current medication and supplements

How to book:

To find out more or book your Wellness Health Check DM for more information.

Uncovering why your symptoms are happening is a key part of my approach.

Don’t delay - take action and help protect your most important asset!

Order your test and you can do this anytime up until the end of January.

| Tired all the time? |

Do you suspect a thyroid issue?

Have you had a thyroid test where blood results have come back "normal"

Yet you are still feeling off...low energy, brain fog, cold extremities, mood changes, unexplained weight gain.

You could be tempted to thinking this is normal.

My last 2 posts have focused on thyroid hormones and the importance of conversion to the active hormone so it's available for the body to use (see previous posts)

So what helps this optimal conversion?

Thyroid health is complex. There are many diet and lifestyle interventions for each unique case, but here are some simple starting points:

✔ include zinc and selenium rich foods - Brazil nuts, as pictured are a rich source, you only need 2-3 a day

✔ eat an anti-inflammatory diet - that means minimally processed foods, reviewing your alcohol intake and a low sugar diet

✔ optimise gut health - a diet rich in fibre. However if you suffer with digestive issues this may need more of a personal approach

Just knowing your TSH level is not enough!

It can appear normal, but how are you converting from inactive hormone to active hormone.

In clinic I offer a full blood panel that includes TSH, T4, T3 and thyroid antibodies to give a comprehensive picture. Know your numbers!

I have some limited spaces in October 🗓 to see new client's, so why not DM to book in a chat to see how I can help you.

In yesterday's post I talked about how the butterfly like endocrine gland called the thyroid at the base of the neck regulates the speed at which our body cells work. In other words it's the master controller of metabolism which makes makes two hormones

T4 - thyroxine (inactive hormones)

which converts to

T3 - triiodothyronine (active hormone)

This conversion needs to work optimally for health and wellbeing. Too slow or too fast and it can impact our health (see previous post)

So what impacts conversion:

🧠 stress - in times of chronic stress, cortisol (stress hormone) is released, impacting conversion of thyroid hormone

So what else? Most of the conversion of thyroid hormones takes place in the liver, so impaired liver function may negatively affect conversion.

The gut is another place where conversion takes place, so any disturbances in the gut will also reduce the bodies ability for optimal conversion.

Another question I ask my clients is, are they eating enough? Restricted diets and calorie counting can also impact conversion.

Trying to navigate your thyroid health can be overwhelming and frustrating.

I have some limited spaces in October 🗓 to see new client's, so why not DM to book in a chat.

| Tired all the time? |

Fatigue, especially on waking
brain fog
low mood
sluggish bowels
dry skin,
hair loss
cold hands/feet

These are just some of the classic signs & symptoms indicating thyroid dysfunction which can leave you generally feeling off, like something is not quite right.

Why is the health of the thyroid important?

This butterfly like gland at the base of the neck regulates metabolic function in the body – this is it helps the body to use energy - it determines how we use energy and how much for the various functions and processes in the body.

Let’s take digestion for example, this is an energy intensive process.

Too much thyroid hormone in the body can cause things to speed up leading to digestive symptoms such as difficulty swallowing, diarrhoea, lactose intolerance, bacterial infections and weight loss.

Too little thyroid hormone in the body can cause things to slow down leading to digestive symptoms such as low stomach acid, poor nutrient absorption, constipation and bacterial overgrowth in the small intestine.

This demonstrates how the thyroid gland can have a significant impact on a wide range of processes including the digestive system. If the thyroid gland isn’t functioning optimally, our digestive system can suffer, meaning we may not be absorbing our nutrients and therefore not be feeling our vibrant self.

Do you suspect an issue with your thyroid or had a blood result come back normal?

Testing only TSH to assess thyroid function in not enough!
We need to understand how the body is converting from inactive hormone (T4) to active hormone (T3). We also need to assess whether there is any thyroid antibody activity driving inflammation.
There are many things that impact the conversion of hormones which all takes place in the gut. Any imbalance in the microbial balance, inflammatory digestive issues or a leaky gut may reduce the body’s ability for optimal conversion of the thyroid hormone.

Is it time to assess your thyroid hormones?

I have some limited slots in October, DM to book in a chat.

| Migraines & Gut Health |

Did you know there is a link between migraines and gut health?

If you suffer from migraines, you are not alone – it’s the 3rd most common disease in the world with a high prevalence in women, between the ages of 25 – 55.

Migraine attacks come in various shapes and sizes but generally have 4-5 stages:

🔹Prodrome – onset of physical/mental changes such as tiredness, mood changes, irritability
🔹Aura – can include visual disturbances, numbness, tingling
🔹Migraine attack – head pain made worse by movement, light, sound
🔹Resolution – either fading or sudden stop, sleep can help to end the attack
🔹Postdrome – final stage like a hangover feeling

Typical triggers can include:

Sleep
Skipping meals
Stress
Hormonal changes
Certain foods
Medication

Did you know that the gut can affect migraines through the gut-brain axis? The connection between the gut and the brain means that when the gut is unhappy, this can be experienced in the form of a migraine. Studies suggest that migraines are associated with gastrointestinal disorders such as IBS, bloating, constipation and leaky gut.

🦠The balance of microbes in the gut may play a role in migraines when there is an imbalance in the number of gut friendly bacteria.

Managing migraine will be unique for each individual as will be the triggers and symptoms that are associated with an attack.

The great news is that research suggests that in addition to diet and lifestyle changes, certain nutrients and stain specific probiotics could potentially be beneficial for migraine frequency and severity.

Do you suffer with migraines?
Do you know what factors trigger your migraine?
Do you want to address the root cause of your migraines?

Let’s have a chat – DM with your questions and let see how I can help you.

| Gut friendly breakfast |

When it comes to breakfast, I want to make sure that not only am I packing it with gut loving prebiotic fibres, but it's also going to keep me going till lunch time.

This bowl here is my favorite current go to when time is short. I normally like to make my own granola, but when I haven't had the chance, I resort to a good quality shop bought one.

Always read the label when buying a shop bought. Opt for one with the most natural ingredients, making sure it's high in protein and low in sugar.

You certainly don't want to start you day with an overly processed sugary one that will set you off on an energy and sugar craving rollercoaster 🎢 for rest of the day!

I use a small handful of granola as a base and see how I pack it with all the goodies....

walnuts (omega 3 fatty acids)
berries (antioxidants)
pear (soluble & insoluble fiber)
pumpkin seeds (mineral rich)
raw cacao (magnesium - good mood food)
yogurt (live bacteria)

There are lots of other healthy add-ins that you can try....

Chiaseeds, flaxseeds, h**p seeds, sunflower seeds, cinnamon, coconut flakes, seasonal fruit, dairy free coconut yogurt....the choice is endless!

What's in your breakfast bowl?

If it doesn't keep you going till lunch time, it's time for a switch!

| tea of the day |

Happy new year all! 🌿

It's my first official day back in clinic today after the holidays and what better way than with a reviving cup of rosemary tea.

Rosemary is known for its cognitive benefits - the Greeks and Romans used it for memory enhancement. I tend to use rosemary essential oil in my burner. Certainly helps with mental clarity.

This morning I'm using this homemade infusion with fresh leaves as a real feel good drink to sip slowly during my consultations and top up with hot water throughout the day.

Such lovely benefits of supporting digestive health, stimulates circulation and refreshes the mind. Not forgetting, it's a great way of hydrating too.

Have you ever tried it? Give it a go it's so comforting.

| bluelight blocking glasses |

If you saw my stories last week, you would have seen my post about my new bluelight blocking 👓

With the amount of screen time spent seeing my clients for online zoom consultations and use of devices during my working day, I realised I was getting a lot of eye strain and feeling exhausted by the end of the day.

So glad I invested in these as a way of combating zoom fatigue and protecting my eyes from the negative effects of blue light which can impact eye health, mood and sleep.

I've noticed a real difference! My eyes feel less dry and stingy and I feel less tired.

I love that these are medically rated and developed by optometrist (aka The Eye Expert) founder of

I'm wearing Parker in tortoise and feeling quite smart in them 🤓

Could be an ideal Christmas present for you or a loved one. Think I may get some for Mr R too!

Get 15% off with code XMAS15

Note: not an ad, I just love the product.

Are you protecting your 👁️s?

| permission to eat chocolate |

YES go ahead eat it!

It's good for you!

My clients love it when I give them permission to eat chocolate and that's exactly what I'm doing......giving myself permission to eat chocolate for breakfast.

The benefits to you:

✅ It's loaded with free radical fighting antioxidants which may help reduce inflammation associated with acute stress (Christmas stress, anyone?) Just 1.5oz per day has been shown to lower cortisol, the body's main stress hormone

✅ contains 4 amazing mood boosting chemicals serotonin, tryptophan, tyrosine and phenylephrine, which can help support feelings of ☺️

✅ Dark chocolate has been shown to lower blood pressure

✅ it increases blood flow to the 🧠 helping it to remain neuroplastic and young (even more reason for us in our midlife)

✅ Helps reduce low density lipoproteins, total cholesterol and lowers risk of cvd.
...and the list goes on.

I love the fact that good quality dark chocolate is loaded with magnesium and B vitamins to support energy production.

Spoiler alert ‼️

It has to be dark chocolate - 80% cacao or higher is ideal for high antioxidants

Aim for one small square or a small handful of chips per day

So yes, I give you permission to eat chocolate.

Wishing you a fabulous Sunday ✨

| leek and butter bean soup |

Are you a leek fan?

I love leeks and often buy them in a bundle, wash, slice and freeze them so I have a ready supply for soups and stews.

In season all throughout the cold winter months...just as well really as they are great for supporting our immune health.

They are high in antioxidants that turn into allicin, the same compounds found in garlic which have anti bacterial, anti fungal and anti viral properties which makes them excellent for fighting infections.

The prebiotic fibres also help to feed our gut bacteria. Happy gut! Happy you!

High in beta carotene and vitamin C, they also support skin health. In mid health, I'm all for that!

Want to try a bug fighting soup? Why not try this velvety recipe by . It's so delicious.

Happy Sunday folks 💚

🌟 Dose up with D 🌟

Are you topping up your vitamin D this winter?

We all know this ☀️ vitamin plays a critical role in 🦴 health - especially important in preventing bone loss as we age. It also plays an important role in modulating immune health - low levels have been shown to be associated with autoimmune conditions and infections.

It’s not surprising that seasonal infections such as flu, are often linked to vitamin D deficiency.

Studies also show that vitamin D deficiency can be considered as a predictor of poor outcomes in the current (virus) climate.

Feeling low in mood? Trials also suggest that supplementation during winter with vitamin D may help seasonal mood disorders and improve wellbeing.

When it comes to gut health, it plays a crucial role in maintaining a healthy gut microbiome 🦠 and reducing gut inflammation. It’s a nutrient required to protect the intestinal mucosa and promote tight junctions of the gut wall. Much needed in preventing a leaky gut!

In clinic, I see nutrient deficiencies in the blood panels that I offer, and vitamin D is one that often comes back low for many of my clients.

My recommendation is don’t guess, test! A simple finger prick test easily determines your levels, and you can dose accordingly. Obviously in the summer we can make vitamin D through sun exposure, but I feel over winter, it’s one that needs to be high on your supplement list.

I love a spray application which is so simple and easy to use.

If you would like recommendations on finger prick tests or a blood draw test or have any questions about vitamin D, please DM me.

Make sure you top up appropriately for your needs to stay healthy this winter.

☀️🌟☀️

| midweek reviver |

Some mornings when you just fancy a pick me up.

💚 Only a green smoothie will do 💚

This week my energy has been low. Lots of reasons, but I suspect in part to do with the seasonal change.

Anyone else feeling the effects?

So I've been tuning in to what my body needs, such as earlier nights, mid day walks and of course nourishing foods.

This morning I just fancied flooding my cells with all the natural vitamins and minerals from iron rich spinach, blueberries, sunflower and pumpkin seeds. These were blended with hazelnut milk and a 1tsp of moringa powder.

Moringa is green leaf powder rich in nutrients including iron and protein that can help to support tiredness and fatigue as part of a varied diet.

Go well folks! 💚

| fig and tahini overnight oats |

I often talk about the importance of fibre as it helps to bulk up 💩 in the large intestine and move things along nicely to help prevent constipation.

What about at the top end of the digestive tract?

Did you know that fibre, as well as healthy fats are important in supporting other digestive symptoms such as acid reflux?

Regular and adequate fibre has been shown to decrease heartburn symptoms. That's why this yummy breakfast with fibre rich figs, chia seeds and soluble fibre oats can be the perfect way to start your day. The healthy fats come from the chia seeds and tahini which I love adding where I can for a plant based source of calcium. Reaching out for all the bone supporting nutrients I can, at my age!

Fancy giving this a go (2 portions)⏬

1/3 level cup of oats
200ml milk of your choice
2 tbsp chia seeds
1 heaped tbsp tahini paste
1 generous sprinkle of cinnamon

⏩ Add the oats, milk, chia seeds, tahini and cinnamon into a mixing bowl and mix well.

⏩ Cover and place in a fridge overnight. Next morning serve with sliced figs. Sweeten with a little honey if you wish or add a splash of milk to get desired consistency.

Diet and lifestyle play a big part in developing acid reflux symptoms, as does stress. It's often thought acid reflux is due to low stomach acid which isn't always the case.

If you struggle with acid reflux and have tried many things without success, perhaps it's time to have a chat. Clinic opens again on Monday. Give me a call 📞