Viki Sarandi Nutritional Therapy

08/10/2026

Although nuts are high in calories and fat, you might think they should be avoided when trying to manage your weight.

However, research suggests otherwise.

Nuts are rich in unsaturated fats, as well as other nutrients, which may contribute to their benefits for healthy weight management and women’s health.

If you’re ready to start your own journey, feel free to reach out: https://vikihealthyliving.com

05/10/2026

04/10/2026

We often hear that around 30 g of fibre a day is a good target for optimal health. But what does 30 g of fibre actually look like on your plate?

Here are a few simple examples: 3 meals, each providing around 10 g of fibre.

For more delicious, fibre-rich recipes, visit my blog: https://vikihealthyliving.com/blog/category/fibre-rich-recipes

01/10/2026

If you’d like to learn more about the vaginal microbiome, including what the research says about yoghurt consumption, the role of vitamins and nutrients, and how body weight may be associated with changes in the vaginal microbiome, you can read the full article here: https://vikihealthyliving.com/blog/the-vaginal-microbiome-why-lactobacillus-matters

01/10/2026

If you’d like to learn more about the vaginal microbiome, including what the research says about yoghurt consumption, the role of vitamins and nutrients, and how body weight may be associated with changes in the vaginal microbiome, you can read the full article here: https://vikihealthyliving.com/blog/the-vaginal-microbiome-why-lactobacillus-matters

28/09/2026

Omega-3 fatty acids are also found in plant foods such as walnuts, flaxseeds and chia seeds. So, why is oily fish often considered a particularly good source?

The main difference is the type of omega-3 they provide.

Plant foods mainly provide ALA (alpha-linolenic acid), which the body can convert to the longer-chain omega-3 fatty acids EPA and DHA. However, this conversion is limited.

Oily fish provides EPA and DHA directly, so these forms do not need to be converted first.

ALA is an essential fatty acid, meaning our body cannot produce enough of it and we need to obtain it from our diet. EPA and DHA can be produced from ALA, but obtaining them directly from foods such as oily fish can be a useful way to increase dietary EPA and DHA.

So, including a variety of omega-3-rich foods in your diet can be beneficial. If you eat fish, choose reliable sources and aim for a variety of fish as part of a balanced diet.

27/09/2026

26/09/2026

You’ve probably heard that fibre is good for you and that we should eat more of it. But why?

Unlike carbohydrates such as starch and sugar, we don’t have the enzymes needed to fully digest fibre. This means much of it reaches your colon, where gut bacteria use it as food.

As these bacteria break down fibre, they produce short-chain fatty acids (SCFAs) such as acetate, propionate and butyrate.

These SCFAs can affect several aspects of our health, including gut health, appetite regulation, blood glucose control and inflammation.

Research is also increasingly showing that the types of bacteria living in our gut may be linked to metabolic health and how our body processes and uses energy. Changes in body weight can be accompanied by changes in the gut microbiome.