CONTACT | Fiona Sandeman Nutrition

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Contact

+254 (0) 722 563 792

fiona@fionasandemannutrition.com

Lets connect on Instagram:

fionasandeman_nutrition

This is your reminder to let your kids get FILTHY this weekend!

Digging in the garden, making mud pies, splashing in puddles, rolling in the grass, walking bare foot as much as possible. It might mean more laundry, but it’s doing wonderful things for their gut microbiome.

Early childhood is a key window for building the gut microbiome, the community of trillions of bacteria that supports digestion, immunity and even mood. Contact with soil, plants, animals and the outdoors exposes children to a wider range of microbes.

Research suggests that children who spend more time outdoors and around nature tend to have more diverse microbiomes.

So this weekend, put the old clothes on and let them go wild. Their gut (and their mood!) will thank you. 💚

#guthealth #microbiome #kidsnutrition #childrenshealth

This is your reminder to let your kids get FILTHY this weekend!

Digging in the garden, making mud pies, splashing in puddles, rolling in the grass, walking bare foot as much as possible. It might mean more laundry, but it’s doing wonderful things for their gut microbiome.

Early childhood is a key window for building the gut microbiome, the community of trillions of bacteria that supports digestion, immunity and even mood. Contact with soil, plants, animals and the outdoors exposes children to a wider range of microbes.

Research suggests that children who spend more time outdoors and around nature tend to have more diverse microbiomes.

So this weekend, put the old clothes on and let them go wild. Their gut (and their mood!) will thank you. 💚

#guthealth #microbiome #kidsnutrition #childrenshealth

Welcome to my reality 🤍

Building a business (well trying), raising my little girls, and juggling everything in between. Most days it’s wonderful chaos, but I wouldn’t change it for the world.

#nutritionaltherapist #wellness #functionalnutrition

Welcome to my reality 🤍

Building a business (well trying), raising my little girls, and juggling everything in between. Most days it’s wonderful chaos, but I wouldn’t change it for the world.

#nutritionaltherapist #wellness #functionalnutrition

Is magnesium worth the hype? 🤔

It’s one of the most talked-about supplements right now, and with good reason. It’s involved in energy, muscles, nerves, bones and fatigue. But a trendy spray, powder or gummy isn’t always the answer.

I always start with food, look at what might be draining someone’s levels, and only then think about whether a supplement makes sense, and which form.

This matters even more for women at different hormonal stages, and for children, who need a completely different approach to adults.

Pop any questions in the comments below 👇

#magnesium #nutritionaltherapist #womenshealth #hormonehealth #childrensnutrition

Is magnesium worth the hype? 🤔

It’s one of the most talked-about supplements right now, and with good reason. It’s involved in energy, muscles, nerves, bones and fatigue. But a trendy spray, powder or gummy isn’t always the answer.

I always start with food, look at what might be draining someone’s levels, and only then think about whether a supplement makes sense, and which form.

This matters even more for women at different hormonal stages, and for children, who need a completely different approach to adults.

Pop any questions in the comments below 👇

#magnesium #nutritionaltherapist #womenshealth #hormonehealth #childrensnutrition

Starting a small business means wearing a lot of hats, and I’m learning most of them on the go. Photographer is definitely not one of them!

Thank goodness for wonderful friends like @buluu.poppy, who patiently spent hours capturing my work (and didn’t complain once while I rearranged the same bowl of berries a hundred times over).

So excited to have new photos coming to my website soon, and thank you to my talented and clever friend for these!

#smallbusinesslife #nutritionaltherapist #nutrition

Starting a small business means wearing a lot of hats, and I’m learning most of them on the go. Photographer is definitely not one of them!

Thank goodness for wonderful friends like @buluu.poppy, who patiently spent hours capturing my work (and didn’t complain once while I rearranged the same bowl of berries a hundred times over).

So excited to have new photos coming to my website soon, and thank you to my talented and clever friend for these!

#smallbusinesslife #nutritionaltherapist #nutrition

Low iron is one of the most common things I’m seeing in my clients, in children and adults alike!

My own children don’t love meat, so I consciously sneak iron into their snacks, and I do the same for myself.

These “brownies” have a double whack of iron: beans AND cocoa! And remember when you’re eating non-heme iron (iron from plant foods rather than meat), pair it with some vitamin C, as this helps absorption.

We had ours with some delicious Jersey cream and strawberries for the vitamin C 🍓

Here’s the recipe, save this for when you want a healthy but yummy snack:

🤍Black Bean Brownies (makes 12)

1 tin black beans (400–425g), drained and rinsed
½ cup maple syrup or honey
¼ cup mild olive oil
½ cup oat flour
¼ cup cocoa powder
½ tsp baking powder
¼ tsp bicarbonate of soda
⅓ cup dark chocolate chips
Optional: pinch of salt, 1 tsp vanilla extract

🤍Heat the oven to 180°C and line a 20cm square tin with baking paper.
🤍Blitz everything except the chocolate chips in a food processor until smooth.
🤍Stir in the chocolate chips.
🤍Spread into the tin and scatter a few extra chips on top. We also added some flaked almonds on top.
🤍Bake for 25–30 minutes, until a skewer comes out with just a few crumbs.
🤍Cool fully and chill in the fridge before cutting, so they stay fudgy and slice easily.

If you’re worried about your iron levels or your child’s, get them checked rather than guessing.

Signs your iron might be low include tiredness, pale skin, cold hands and feet, feeling breathless or dizzy, picking up every bug going, hair shedding, brittle nails, poor concentration and restless legs.

#IronRichSnacks #KidsNutrition #IronRichFoods #HealthySnacks

Low iron is one of the most common things I’m seeing in my clients, in children and adults alike!

My own children don’t love meat, so I consciously sneak iron into their snacks, and I do the same for myself.

These “brownies” have a double whack of iron: beans AND cocoa! And remember when you’re eating non-heme iron (iron from plant foods rather than meat), pair it with some vitamin C, as this helps absorption.

We had ours with some delicious Jersey cream and strawberries for the vitamin C 🍓

Here’s the recipe, save this for when you want a healthy but yummy snack:

🤍Black Bean Brownies (makes 12)

1 tin black beans (400–425g), drained and rinsed
½ cup maple syrup or honey
¼ cup mild olive oil
½ cup oat flour
¼ cup cocoa powder
½ tsp baking powder
¼ tsp bicarbonate of soda
⅓ cup dark chocolate chips
Optional: pinch of salt, 1 tsp vanilla extract

🤍Heat the oven to 180°C and line a 20cm square tin with baking paper.
🤍Blitz everything except the chocolate chips in a food processor until smooth.
🤍Stir in the chocolate chips.
🤍Spread into the tin and scatter a few extra chips on top. We also added some flaked almonds on top.
🤍Bake for 25–30 minutes, until a skewer comes out with just a few crumbs.
🤍Cool fully and chill in the fridge before cutting, so they stay fudgy and slice easily.

If you’re worried about your iron levels or your child’s, get them checked rather than guessing.

Signs your iron might be low include tiredness, pale skin, cold hands and feet, feeling breathless or dizzy, picking up every bug going, hair shedding, brittle nails, poor concentration and restless legs.

#IronRichSnacks #KidsNutrition #IronRichFoods #HealthySnacks

This is me with my eldest daughter, Tilly, over three years ago, in those hazy, magical newborn days.

When I was pregnant with her, I heard “you’re eating for two now!” more times than I can count. Now that I’m a nutritional therapist, I know the answer is a little more complex than that.

So… should we really be eating for two when we’re pregnant? 🤰

Swipe through for a few of my top pregnancy nutrition tips: the nutrients that matter most, where to find them, and what to skip. The answer to the “eating for two” question is waiting for you on the last slide!

If you know a mama-to-be who’d find this helpful? Send it her way 💛

*This is general information only. Always check with your midwife or GP before starting any supplements.*

#pregnancynutrition #prenatalnutrition #nutritionaltherapist #healthypregnancy

This is me with my eldest daughter, Tilly, over three years ago, in those hazy, magical newborn days.

When I was pregnant with her, I heard “you’re eating for two now!” more times than I can count. Now that I’m a nutritional therapist, I know the answer is a little more complex than that.

So… should we really be eating for two when we’re pregnant? 🤰

Swipe through for a few of my top pregnancy nutrition tips: the nutrients that matter most, where to find them, and what to skip. The answer to the “eating for two” question is waiting for you on the last slide!

If you know a mama-to-be who’d find this helpful? Send it her way 💛

*This is general information only. Always check with your midwife or GP before starting any supplements.*

#pregnancynutrition #prenatalnutrition #nutritionaltherapist #healthypregnancy

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