Kirsty Baxter Nutrition

Kirsty Baxter Nutrition

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Coaching in health and nutrition using my internationally accredited knowledge of evidence-based science to rebalance the body to attain optimum health.

Operating as usual

09/11/2021

I was kindly invited to talk on the impact of food on mental health by @sagerhealth, who run a brilliant initiative promoting mental wellness called WIRED 2 love & thrive in partnership with podcast @2broketwimbos with @dannythatguy and @philchard both of whom present an excellent show filled with passion and enthusiasm 👌🏻
.
.
Research shows an inextricable link between the health of our gut and the health of our mind. As a nutritionist I am passionate about using diet to improve mental health. Please have a listen

https://www.2broketwimbos.com/2bt-podcast/2021/11/8/mental-wellness-mondays-nutrition-gut-health-and-your-mind-with-kirsty-baxter

.

#moodandfood
#dietaryimpactonmood
#food
#mood
#nutrition
#2broketwimbos
#sagehealth
#kleanwholefoods

I was kindly invited to talk on the impact of food on mental health by @sagerhealth, who run a brilliant initiative promoting mental wellness called WIRED 2 love & thrive in partnership with podcast @2broketwimbos with @dannythatguy and @philchard both of whom present an excellent show filled with passion and enthusiasm 👌🏻
.
.
Research shows an inextricable link between the health of our gut and the health of our mind. As a nutritionist I am passionate about using diet to improve mental health. Please have a listen

https://www.2broketwimbos.com/2bt-podcast/2021/11/8/mental-wellness-mondays-nutrition-gut-health-and-your-mind-with-kirsty-baxter

.

#moodandfood
#dietaryimpactonmood
#food
#mood
#nutrition
#2broketwimbos
#sagehealth
#kleanwholefoods

08/11/2021

An Autoimmune Diet (AD) is often recommended to people with diagnosed autoimmune conditions (such as rheumatoid arthritis, psoriasis, Crohn’s disease and multiple sclerosis). It can help manage these conditions and support digestive health.

The Diet is an 8-12 week plan that works by removing foods from the diet, which can contribute to an autoimmune response, and to optimise the digestive system. In certain digestive conditions the gut microbiome may be out of balance, and underlying intestinal inflammation may disrupt digestive functions and bowel regularity. Once we calm down the inflammation we reassess the diet and make the necessary changes.

Gut inflammation can be made worse by poor diet, stress, sugar and starchy foods, as these provide conditions for undesirable bacteria to thrive in. Ongoing gut inflammation, often linked to ‘leaky gut’, means that undigested food particles are able to pass through the gut lining into the bloodstream and generate an immune response. Because some foods have a similar protein structure to those found in the body, the immune cells can attack the body tissues by mistake.

An AD is used to remove triggering foods from the diet and allow the autoimmune response to settle, while calming inflammation, repairing the gut lining, improving digestive symptoms and restoring balance to the gut microbiome.

I work with many clients suffering with auto-immune conditions, which is no surprise as there are nearly 100 known auto immune conditions

Client testimony:

“After suffering with two over lapping autoimmune conditions including systemic lupus for the past 16 years, it is such a relief to work with Kirsty” Claire

#autoimmune
#antiinflammatorydiet
#guthealth
#immunehealth
#dietquality
#freefrom

An Autoimmune Diet (AD) is often recommended to people with diagnosed autoimmune conditions (such as rheumatoid arthritis, psoriasis, Crohn’s disease and multiple sclerosis). It can help manage these conditions and support digestive health.

The Diet is an 8-12 week plan that works by removing foods from the diet, which can contribute to an autoimmune response, and to optimise the digestive system. In certain digestive conditions the gut microbiome may be out of balance, and underlying intestinal inflammation may disrupt digestive functions and bowel regularity. Once we calm down the inflammation we reassess the diet and make the necessary changes.

Gut inflammation can be made worse by poor diet, stress, sugar and starchy foods, as these provide conditions for undesirable bacteria to thrive in. Ongoing gut inflammation, often linked to ‘leaky gut’, means that undigested food particles are able to pass through the gut lining into the bloodstream and generate an immune response. Because some foods have a similar protein structure to those found in the body, the immune cells can attack the body tissues by mistake.

An AD is used to remove triggering foods from the diet and allow the autoimmune response to settle, while calming inflammation, repairing the gut lining, improving digestive symptoms and restoring balance to the gut microbiome.

I work with many clients suffering with auto-immune conditions, which is no surprise as there are nearly 100 known auto immune conditions

Client testimony:

“After suffering with two over lapping autoimmune conditions including systemic lupus for the past 16 years, it is such a relief to work with Kirsty” Claire

#autoimmune
#antiinflammatorydiet
#guthealth
#immunehealth
#dietquality
#freefrom

05/11/2021

🎁🎁My Christmas Giveaway 🎁🎁

💫From today I’ll be running a promotion throughout November to win a full consultation voucher for you to gift to your bestie, or your Mom, or your wife or hubby, or your sister or an aunt or uncle…to gift a nutritional consultation with me (either in person or online) to benefit that someone special in your life!

HOW? Comment on why they should win this voucher

WHAT? On 1 Dec each entry will be reviewed

WHEN? On Friday 3 Dec the lucky winner will be announced via a new IG post on my page!
🎁 For nominating that someone special I will give the nominator of the winner chosen on 3 Dec 2021, 1kg of my bespoke Toasted Oat Granola, which is gluten-wheat & sugar free, with nuts, seeds & delicious cinnamon & ginger.

T&Cs Apply. The consultation voucher will be valid for the month of January 2022 💫

#giveaway
#zimbos
#zimbabwe
#besties
#christmasgiveaway
#friends
#kleanwholefoods

🎁🎁My Christmas Giveaway 🎁🎁

💫From today I’ll be running a promotion throughout November to win a full consultation voucher for you to gift to your bestie, or your Mom, or your wife or hubby, or your sister or an aunt or uncle…to gift a nutritional consultation with me (either in person or online) to benefit that someone special in your life!

HOW? Comment on why they should win this voucher

WHAT? On 1 Dec each entry will be reviewed

WHEN? On Friday 3 Dec the lucky winner will be announced via a new IG post on my page!
🎁 For nominating that someone special I will give the nominator of the winner chosen on 3 Dec 2021, 1kg of my bespoke Toasted Oat Granola, which is gluten-wheat & sugar free, with nuts, seeds & delicious cinnamon & ginger.

T&Cs Apply. The consultation voucher will be valid for the month of January 2022 💫

#giveaway
#zimbos
#zimbabwe
#besties
#christmasgiveaway
#friends
#kleanwholefoods

04/11/2021

To my vegan & vegetarian clients …this is for you 🥒🥬🥦🫑

My dinner last night was a light stir fry with these delicious low calorie Shirataki noodles - high in glucomannan, a type of fiber that has impressive health benefits available @veganvibeszim
These noodles contain viscous fiber - is a prebiotic which nourishes the bacteria living in your colon, also known as the gut microbiota.

Recipe:
1/2 tsp coconut oil to a hot pan,
3 mushrooms, chopped
2 tbs homemade sauerkraut
1 tbs pepperdew pesto from the @thegreekdelizw
add 2-3 tbs of the noodles,

Stir and cook the mushrooms for 3-5min then add the other ingredients and cook for 10min with the lid of the pan. Stir occasionally

🥬🥒Enjoy with a handful of rocket on the side

#vegan
#vegetarian
#lowcalorienoodles
#thegreekdelizw
#vegan
#veganvibeszim

To my vegan & vegetarian clients …this is for you 🥒🥬🥦🫑

My dinner last night was a light stir fry with these delicious low calorie Shirataki noodles - high in glucomannan, a type of fiber that has impressive health benefits available @veganvibeszim
These noodles contain viscous fiber - is a prebiotic which nourishes the bacteria living in your colon, also known as the gut microbiota.

Recipe:
1/2 tsp coconut oil to a hot pan,
3 mushrooms, chopped
2 tbs homemade sauerkraut
1 tbs pepperdew pesto from the @thegreekdelizw
add 2-3 tbs of the noodles,

Stir and cook the mushrooms for 3-5min then add the other ingredients and cook for 10min with the lid of the pan. Stir occasionally

🥬🥒Enjoy with a handful of rocket on the side

#vegan
#vegetarian
#lowcalorienoodles
#thegreekdelizw
#vegan
#veganvibeszim

28/10/2021

EXPECTATION vs REALITY 🌥

As many of you know who follow me or work with me, or have friends and family who work with me, weight loss has been the epicentre of my practice for over 5 years.

I approach weight loss from a number of important angles that involves more than the physical attainment of fat loss from a dietary point of view. Other important angles often extricably linked to weight loss are an individual’s emotional and psychological states. These states are influenced by various factors including but not limited to positive or negative relationships with food or eating habits, often entrenched over years.

A key point of discussion in food relationships are our expectations versus reality. Part of food relationships include breaking habits that are intrinsic to helping clients on their weight loss journey. So understanding what one’s expectation is important. I like to frame weight loss as a journey of self discovery to a desired point, which factors in confidence, self love and self belief amongst many other physical qualities which we track such a sleep, energy, mood etc

Additionally, my approach helps clients to identify and overcome emotional and psychological hurdles that have previously impacted achieving their desired result and seeing themselves as worthy, whole, happy and confident individuals. When you work with me you enter into a safe and trusted environment to help you grow and learn about yourself during the process 💗

#selflove
#queenofhearts
#foodrelationships
#weightlossjourney
#selfdiscovery
#onehurworthroad
#findingtheself

EXPECTATION vs REALITY 🌥

As many of you know who follow me or work with me, or have friends and family who work with me, weight loss has been the epicentre of my practice for over 5 years.

I approach weight loss from a number of important angles that involves more than the physical attainment of fat loss from a dietary point of view. Other important angles often extricably linked to weight loss are an individual’s emotional and psychological states. These states are influenced by various factors including but not limited to positive or negative relationships with food or eating habits, often entrenched over years.

A key point of discussion in food relationships are our expectations versus reality. Part of food relationships include breaking habits that are intrinsic to helping clients on their weight loss journey. So understanding what one’s expectation is important. I like to frame weight loss as a journey of self discovery to a desired point, which factors in confidence, self love and self belief amongst many other physical qualities which we track such a sleep, energy, mood etc

Additionally, my approach helps clients to identify and overcome emotional and psychological hurdles that have previously impacted achieving their desired result and seeing themselves as worthy, whole, happy and confident individuals. When you work with me you enter into a safe and trusted environment to help you grow and learn about yourself during the process 💗

#selflove
#queenofhearts
#foodrelationships
#weightlossjourney
#selfdiscovery
#onehurworthroad
#findingtheself

27/10/2021

🍃Histamine intolerance 🍃

It’s that time of the year in Zimbabwe 🇿🇼where seasonal allergies are highest. The symptoms are coming from an inflammatory response stemming from a histamine release. When you’re not histamine intolerant, this is a natural part of the body’s immune response, where enzymes later break down the histamine to prevent it from building up and causing ill health. Histamine is also involved in digestion through stomach acid, as well as the central nervous system, where it works as a neurotransmitter delivering messages between the body and the brain.

Histamine can become an issue when it builds up. This can occur when the body is suffering from metabolic disturbances, affecting different areas, including the gut, skin, brain etc

Here is a histamine-friendly recipe to include in your diet:

🍞GLUTEN-FREE LOW HISTAMINE ROSEMARY BREAD

🥪Would you like to enjoy a low histamine bread without any gluten. This homemade loaf is slightly sweet and salty and makes the perfect canvas for pesto or hummus — it also shines as an accompaniment to any of the soup recipes in this book.
Makes 12 Servings

1 cup almond flour
1/2 cup tapioca flour
1 cup cassava flour [found locally 🇿🇼!]
1 tsp aluminum-free baking powder
1/2 tsp sea salt
3 large eggs (or 3 yolks without the whites).
1/2 cup unsweetened apple sauce
1 tbs finely chopped fresh rosemary

Preheat the oven to 180°C. Line a standard-size bread pan with parchment paper.

In a large bowl, combine the almond flour, tapioca flour, cassava flour, baking powder and salt. In a medium bowl, combine the eggs and applesauce. Add the egg mixture to the flour mixture and combine with a spoon or whisk. Fold in the rosemary and pour the batter into the prepared bread pan. Bake for 55 minutes, or until a toothpick inserted into the centre of the bread comes out clean.

#histmineintolerance
#allergies
#zimbabwe
#sesonalallergies
#histamine
#gluten-free
#casava

🍃Histamine intolerance 🍃

It’s that time of the year in Zimbabwe 🇿🇼where seasonal allergies are highest. The symptoms are coming from an inflammatory response stemming from a histamine release. When you’re not histamine intolerant, this is a natural part of the body’s immune response, where enzymes later break down the histamine to prevent it from building up and causing ill health. Histamine is also involved in digestion through stomach acid, as well as the central nervous system, where it works as a neurotransmitter delivering messages between the body and the brain.

Histamine can become an issue when it builds up. This can occur when the body is suffering from metabolic disturbances, affecting different areas, including the gut, skin, brain etc

Here is a histamine-friendly recipe to include in your diet:

🍞GLUTEN-FREE LOW HISTAMINE ROSEMARY BREAD

🥪Would you like to enjoy a low histamine bread without any gluten. This homemade loaf is slightly sweet and salty and makes the perfect canvas for pesto or hummus — it also shines as an accompaniment to any of the soup recipes in this book.
Makes 12 Servings

1 cup almond flour
1/2 cup tapioca flour
1 cup cassava flour [found locally 🇿🇼!]
1 tsp aluminum-free baking powder
1/2 tsp sea salt
3 large eggs (or 3 yolks without the whites).
1/2 cup unsweetened apple sauce
1 tbs finely chopped fresh rosemary

Preheat the oven to 180°C. Line a standard-size bread pan with parchment paper.

In a large bowl, combine the almond flour, tapioca flour, cassava flour, baking powder and salt. In a medium bowl, combine the eggs and applesauce. Add the egg mixture to the flour mixture and combine with a spoon or whisk. Fold in the rosemary and pour the batter into the prepared bread pan. Bake for 55 minutes, or until a toothpick inserted into the centre of the bread comes out clean.

#histmineintolerance
#allergies
#zimbabwe
#sesonalallergies
#histamine
#gluten-free
#casava

25/10/2021

The Effects of Stress on Mental Health

A recent global study found 42% of people have experienced a decline in mental health. Specifically, 67% of people are experiencing increases in stress while 57% have increased anxiety, and 54% are emotionally exhausted.

Empathy is a critical skill I use in my practice, which research demonstrates is important to create the conditions for engagement when dealing with anxious and stressed clients.

In additional to optimising the diet to support mental health, no one specific diet has been recognised as the best approach. While the Mediterranean Diet has been the subject of recent studies showing it can support clinical depression, research has shown that generally following a healthy diet is associated with a reduced risk of depression and anxiety. A healthy diet generally includes plenty of whole foods, plant foods (whole grains, vegetables and legumes), and healthy fats coming from fish, nuts, seeds and olives. Managing blood sugar levels is another vital component in support of managing anxiety levels.

#stress
#depression
#anxiety
#balanceddiet
#healthydiet
#eatyourgreens
#omegathree
#oilyfish
#kleanwholefoods
#nutritionist

The Effects of Stress on Mental Health

A recent global study found 42% of people have experienced a decline in mental health. Specifically, 67% of people are experiencing increases in stress while 57% have increased anxiety, and 54% are emotionally exhausted.

Empathy is a critical skill I use in my practice, which research demonstrates is important to create the conditions for engagement when dealing with anxious and stressed clients.

In additional to optimising the diet to support mental health, no one specific diet has been recognised as the best approach. While the Mediterranean Diet has been the subject of recent studies showing it can support clinical depression, research has shown that generally following a healthy diet is associated with a reduced risk of depression and anxiety. A healthy diet generally includes plenty of whole foods, plant foods (whole grains, vegetables and legumes), and healthy fats coming from fish, nuts, seeds and olives. Managing blood sugar levels is another vital component in support of managing anxiety levels.

#stress
#depression
#anxiety
#balanceddiet
#healthydiet
#eatyourgreens
#omegathree
#oilyfish
#kleanwholefoods
#nutritionist

Kirsty Baxter

Balance in life is something we all strive to have more of in this fast-paced world. Balance between your diet, your sport of choice, and proper rest is important because nutritious food can make a big difference to energy levels, coping with stress, weight maintenance, muscle gains or fat loss. Proper nourishment, including the type, timing, amounts of specific food & dietary supplementation all factor into this equation. This is what I do. This is what I love. My passion and commitment to improving your heath is my goal.

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What are your health goals in 2020...#healthylifestyle #nutrition #fitness #diet #balanced

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Harare
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