Articles / Blog

Creating A New Habit? Why You Probably Need More than 21 Days Humans are creatures of habit, our brains are hard-wired this way. But this default setting can make it hard to break a habit that you no longer need. Why do you have habits and what makes them essential for survival? Read on to […]

It’s easy to get lost in a supplement frenzy, desperately searching for the next new thing. There’s so much on the shelves, it’s easy to think that taking more will be better for your health. While supplements can help fill in the nutritional gaps and help you meet the demands of modern-day living, there’s no need […]

Intermittent fasting – is it really effective for long-term weight loss and can you fast AND maintain a positive mood? How long are you able or willing to go between one meal and the next? If you’re not waking up for a night-time nibble then you’re probably already fasting for a 9 hour stretch without […]

If you’re considering going paleo and eating like a caveman (or cavewoman) then be prepared for the hidden costs. New research suggests that eating this nostalgic diet in the modern world can be hard on the environment, your pocket and your health. The Paleo Diet – Is It Just An Expensive Fad Diet? A few […]

As delightful as the hot Summer weather is, it can lead to an energy-sapping cycle: you start socialising more and going to bed late because the evenings are longer. But then you sleep badly because it’s way too hot. You wake up early (but groggy) because the sun is streaming in your window. Then you […]

Considering all that you’re taught about carbs, protein and fats, a diet that turns the healthy eating pyramid on its head might seem counterintuitive. But with evidence of better weight management, reduced inflammation and improved mental energy and focus, could eating keto be right for you? The ketogenic diet is trending right now. You may […]

Why a plant-based diet is on trend right now and a heap of recipes to try. They’re nutritionally balanced, tasty and there’s not a mouthful of tofu in sight. You can easily prepare them in advance and pack them up for a picnic lunch with friends.   Plant-based foods are part of a health trend that […]

Plastic Free July offers a wealth of opportunities for improving your wellbeing, especially if achieving and maintaining a healthy weight is on your mind. Plastic in the environment has received ongoing press in recent years. Whether it’s plastic straws injuring sea creatures, thin plastic bags creating piles of non-degradable landfill, or discarded gigantic plastic fishing […]

When it comes to making decisions about your sugar intake there are mixed messages everywhere: National Candy Month runs throughout June in the USA! Fortunately, consumer-driven trends have resulted in confections that deliver some benefit to your health. Check out these allergen-free, ethical, naturally sweetened options and ranges boosted with superfoods.   SOMETHING SWEET FOR […]

This simple dish is a favourite for Summer: it’s quick to make, travels well and is perfect for a picnic. It also combines lots of foods that help you keep cool in the summer heat: crunchy cucumber and fresh salad leaves with their high content, refreshing lemon juice, and spices which spark the internal heat […]

Reinforce. Focus. Energise. These are the key words in Nutrition & Hydration Week 2021. This year it runs from 14 – 20 June and considers the provision of nutrition and hydration, promotes necessary improvements and celebrates. It’s mostly focused in a care setting, for example in hospitals or nursing homes, and with the year we’ve […]

A classic Summer drink is transformed, using plant based mylks to replace dairy, fresh fruit and syrups for added sweetness, seeds and raw nuts for nutritious fats, and a scoop of protein powder to round it off. These tasty shakes will have everyone eager to hang out in your yard!   – All recipes serve […]

Medicinal mushrooms. How would they introduce themselves and how can you easily remember what they do? They’re the total health-enhancing package; nutrition bombs that you can cook with, drink or take as a supplement. But with unfamiliar names and multiple benefits – ranging from promoting better sleep, increasing muscle strength, calming an upset stomach, to helping you […]

If you want to banish your symptoms for the season, as a Nutritional Therapist I recommend a selection of natural remedies which can be used instead of, or even alongside, any anti-histamine pill. An inspired idea for managing a sneezing fit  I really thought I had things under control, but when a short cycle through […]

For some people work-related stress has a new name – Zoom fatigue, and women experience it much more than men. These 7 ideas to keep it at bay could help change your perspective and create a healthier online interaction with your colleagues.   Though you might not of heard of it before, zoom fatigue is […]

Simple practices such as meditation can have huge effects on your health, from improving memory, self awareness and even coping with the stress and anxiety related to Zoom fatigue. However, there are many barriers that may prevent you from even trying it out, I was surprised to find that one of mine was doubting that […]

When you look at the factors that affect your mental wellbeing, you might be surprised to learn how many of them are influenced by your digestion. There are 3 essential steps, that don’t rely on supplements or medications, to improve your mental health for the long-term. In last week’s blog we got the conversation started […]

Coronation chicken is such a classic British salad but here it’s cooked with a twist and uses chickpeas instead of chicken. Creamy,  toothsome and full of fibre it’s hard to resist. Fresh tamarind, an optional extra, adds a sweet-sour note and is a more modern take on the raisins or sultanas typically used in this […]

Subtly spiced with cumin and garlic and drizzled with a tahini sauce, this combo of roast aubergine and sweet potato gives the perfect ratio of carbs, protein and healthy fats. Delicious eaten with warmed crusty bread.   – serves 4 – INGREDIENTS  2 aubergines 4 medium sweet potatoes 4 tsp ground cumin 2 lemons 10g fresh […]

When a big life change (like the arrival of your little one) knocks your mental health askew, a shift of focus to your digestion can give you insights which help you regain mental resilience, a calmer state of mind and a more positive mood. Coping With An Unexpected Change To Your State Of Mind For […]

When a healthy balanced diet falls short of meeting your nutrient and energy needs a considered supplement might give you a lift while you explore your particular nutrient gaps. The annoying myth of the ‘healthy balanced diet’ “You get all the vitamins and minerals you need if you eat a healthy balanced diet”. If there’s […]

How you skipped as a child reveals how you approach your wellbeing and health. But is it better to procrastinate or leap-in and work things out as you go along? (Video and resources at the end) Did you know that there’s a day devoted to skipping? National Skipping Day. It’s a time where school age kids […]

Identify what type of snorer you are and reduce the volume and frequency of your snores I was inspired to write this blog post by two overlapping health awareness events – Stress Awareness Month which is running from 1st – 30th April and National Stop Snoring Week from 20th – 23rd. Having finally admitted that not […]

The dense texture of roasted cauliflower is a delicious alternative to meat. It’s paired here with nutty lentils, a superior source of plant protein. – serves 4 – INGREDIENTS 150g puy lentils 150g quinoa 2 vegetable stock cubes 2 whole cauliflower 320g baby carrots 2 teaspoon cumin seeds 2 tablespoon ras el hangout 160g coconut […]

Including a variety of soothing, easily-digested or nutrient-rich foods in your diet is a great way to support your digestive system when it’s under stress. With this year’s National Stress Month in full swing, it seems the perfect time to give digestion some special attention. Let’s focus first on VEGETABLES. It’s possible to eat vegetables that […]

Beat ‘busyness’ and overwhelm with these quick pick-you-ups Pressure in life is a given, but sometimes the daily hassle can add up and leave you completely out of sorts. Feeling disinterested, disconnected and that it’s hard to get going? Or dry mouthed, sweaty and panicked for no real reason? Or tense, irritable and easily upset […]

There is so much inspiration to be drawn from nature. Imagine you were an acorn with a sense of awareness (stay with me) and knew that you wanted to grow into an oak. To transform from a tiny circular blob into a huge linear form; from seedling to sapling to tree. Where might you even […]

World Sleep Day is just round the corner (Friday 19th March in fact). Sounds blissful doesn’t it? Imagine a whole day spent snuggled under the duvet getting some serious shut eye. But really this day isn’t about having a 24-hour snooze fest. Instead it’s a gentle reminder of just how important sleep is.  Sleep issues […]

If there’s one useful message to come out of Meghan Markle’s recent interview with Oprah Winfrey, it’s a reminder of the incidence and effects of depression amongst women. According to the WHO women are more likely to suffer from depression than men. However, if you’re in the grips of such a mental health challenge, such […]

Spring is in the air. As the days get lighter and buds begin to bloom the saying “Out with the old and in with the new” springs to mind. However, this week you’re being asked to do the exact opposite as part of Food Waste Action Week 2021. USE UP the old BEFORE you bring […]

There are trends in every industry and the health and wellness industry is no different. Do you remember when everyone was talking about blueberries, then superfoods, way before turmeric and CBD took their place in the spotlight? Winter 2020 saw a growing recognition for vitamin D (particularly in light of coronavirus), as part of the trend […]

What’s for lunch?  Do you remember the days when all you needed to know was how far away you were from the closest Pret? When if you hadn’t got round to stashing some leftovers or a sandwich in your bag, then there were plenty of options for grabbing lunch whatever your weekly budget? Now there […]

First things first. Deceptively named Jerusalem Artichokes don’t originate from Jerusalem. Although they resemble a potato you can actually eat them raw. They have a natural sweetness to them which comes from the special prebiotic fibre they contain – inulin. Jerusalem artichokes have a reputation for giving you gas. Well now that you’ve whet your […]

In the midst of this long lockdown, Valentine’s Day is looming, and with it comes the opportunity to share an extra dose of love. If you’re looking for natural (and healthy) gifts for your Valentine, I’ve rounded up my favourite picks. Inspired by this Valentine’s Edit you can send a thoughtful gift to friends or family, […]

I distinctly remember having a thing for pot-noodles, when I was in my teens. All slurpy splashy sauce and ultimate convenience. Back then I don’t think I ever even considered checking a label. How times have changed! This noodle dish captures the convenience, but instead of unpronounceable mysterious dried offerings, flavourings and additives, it’s packed […]

When it comes to eating breakfast there are 3 types of people – feasters, fasters and peckers.  You’ll probably already know which camp you fall in, but here’s what I mean.  If you’re a ‘feaster’ you wake up HUNGRY and ready to EAT and will always make time to get something down. As a ‘faster’ […]

There are so many pluses to these types of salads. This version is ideal for the colder winter months as you can use a selection of veg which is mostly cooked.  It’s also a great way to use up any leftovers AND make huge strides to reaching your 10 portions of veg and fruit, which […]

January resolutions are peculiar things. A lot of the time you talk the talk and have no trouble thinking about your hopes and intention. But then you find it hard to walk the walk, and you give up or get distracted before you get the results that you really want. Each year it’s kind of the […]

Quinoa makes a great base for this salad in a jar – it’s tasty, naturally gluten free, and a source of complete plant protein which is ideal for those following a plant-based diet. Although it’s native to South America, quinoa is also now grown in the UK. – serves 1 – INGREDIENTS 1 portion cooked […]

It’s Sugar Awareness Week and my thoughts have turned to the sweet stuff. Did you know:  Nina Simone, The Rolling Stones, Def Leppard and Lenny Kravitz all sang songs with ‘SUGAR’ in the title. 176 million tonnes of sugar are produced each year!  In Europe and the UK beets are grown for sugar, while in […]

This recipe is a stunner, elevating the humble cauliflower into a paprika-dusted sensation which is the star of the dish. It’s also the perfect recipe for April as cauliflower is in season in the UK. serves 4   INGREDIENTS 2 cauliflower 2 tsp ground paprika 2 brown onions 2 cloves garlic 2 tsp group turmeric […]

What is it with January? Is there any other month you can think of where there is so much pressure to perform? Did you make your New Year’s resolutions? Have you foregone all booze for Dry January? Have you cut out every last scrap of meat to join in with Veganuary? And it’s not just […]

Kimchi delivers a dose of raw, fermented probiotic goodness. Other fermented foods to try include sauerkraut, kombucha and kefir. One thing they all have in common is that they support a healthy microbiome, helping your digestive system to function at its best. – serves 10 –  INGREDIENTS 1 large cabbage 2 tbsp salt 1 bunch […]

After the much-needed indulgences of Christmas and the excitement of the New Year, it can take a while to get back into a regular bedtime rhythm. Adding another national lockdown into the mix doesn’t help, and might have thrown your best intentions and plans into further disarray. The daytime could be fine –  you find […]

A lunch-time classic, I’m sure you’ll agree, but this serving suggestion gives the humble sandwich a completely new look. INGREDIENTS 3 wooden skewers 1 slice of bread butter or vegetable spread fillings: pesto + cherry tomato + cubed cucumber + olives + baby mozzarella + basil or houmous + red pepper + olives + tofu or cocktail […]

2020 – it’s certainly been a tricky year, and the ludicrous headline that “Boris, has cancelled Christmas” seems particularly fitting. With Christmas travel plans cancelled, you may be amongst the millions restricted to a Tier 4 Christmas in London, but this time apart needn’t be tearful if you take care to avoid the nostalgia traps. […]

Although you might want to cut back on added sugars in your diet, this doesn’t mean you must miss out on the occasional desert. However, there are several things to do to make them a little less disruptive to your health:bake from scratch at home, use less sugar in your recipes and swap the cane […]

I heard a very peculiar phrase just the other day which sparked some further thoughts. I had been directed to ‘wash my mind’. It’s a pretty strange concept, but I was curious to consider what it might mean. And with the theme of World Mental Health Day 2020 being ‘mental health for all’ I hoped […]

A classic combination that delivers the fruity warmth of a home-made apple pie. Did you know, the great thing about soaking oats overnight (as well as grains, nuts and seeds for that matter) is that it starts to break down phytic acid? This in turn reduces the amounts of phytates in your meal and helps […]

Watermelon… Sugar…  I bet you know what comes next in this popular song. Love it or hate it, at some point you’ve probably sung along – as if you’ve lost control of your senses! Funnily enough, sugar itself has a similar effect on your brain. But is a sugar-high really inevitable?   I’d like to start […]

Why are people of BAME heritage at greater risk from Covid-19? The Minority Report examined this in full. Here’s the quick summary to help you get up to speed with the issue, and the potential nutritional solutions for you to consider too.  

  Within the statistics on coronavirus (SARS-CoV-2) and Covid-19 lies a disturbing truth – people from black, Asian and minority ethnic (BAME) backgrounds are more likely to die. As concern is sparked your first response might be – why is this even so? But if you are from this background your next thought might be […]

There’s more to radiant skin than cleansing, toning and slapping on the odd bit of moisturiser. With the right nutrients you can keep your skin strong, supple and spot-free, so take your pick and enhance your outer glow. Why is it that some people never have breakouts, while others have skin that reveals every internal […]

With Valentine’s Day behind us, and Mother’s Day and Easter on the horizon, my thoughts turned to love and chocolate. We love with all our hearts. We often gift heart-shaped chocolates. Then, the Nutritional Therapist in me found the link: did you know chocolate is on the list of heart-friendly foods? It’s time to talk […]

Does the perfect cold and flu remedy exist?…I used a willing guinea pig (me!) to find out. “What stops bacteria and viruses in their tracks?” This question is probably getting asked pretty frequently this month, but it seems the answer is elusive. Everyone has their tried-and-tested cold and flu remedy, but surely there must be […]

Unexpected gifts of gold, frankincense and myrrh may be delightful, but what if you’re hoping for something a little more practical – to deal with energy issues, digestive discomfort and the mornings after the nights before? Here are my 3 top suggestions for your last-minute Christmas wishlist. Wish 1 – Some GREEN Goodness Have the […]

As it’s December I thought a research round-up and 6 sublime recipes would make the perfect seasonal gift. With their huge list of health benefits MACA, CORDYCEPS, CAMU CAMU and PROBIOTIC FOODS may already be staples in your kitchen cupboards. But what about ALGAE OIL and CBD OIL? Here’s the latest news on these nutritional […]

Feel like a headless chicken? Does the thought of battling through the crowds make you scream? It’s time to put the CALM back in Christmas. Maybe you’re sick of running like a headless chicken, of always feeling that you’re waayyy behind on your christmas shopping schedule, or that you just haven’t got the energy to […]

Are our heads full of sugar-coated myths? Are some carbs and sugars really better than others, or are they all a fast-track to an ever-increasing waistline? It’s a surprisingly sticky tale that can wreck your health: I need this chocolate bar for energy … I won’t be full without that third serving of roast potatoes … It’s ok, maple […]

Fed up with feeling moody, stressed or forgetful? Your brain is your number 1 asset, so it makes sense to protect it. Find out how… I  believe our brain is our number 1 asset.  We make constant daily demands, whether socialising, studying, working or thinking. We give it plenty of daily challenges to negotiate: minimal […]

It’s one of the major food groups, and is on the lips of every sports person, but what’s the role of protein in the health of the average adult? Well, if you’re getting enough then the proteins you eat influence your mood, sleep, appetite and more! Check out this infographic and discover the power of […]

Did you know July 1st marks the start of HEALTH INFORMATION WEEK in the UK? Just imagine, a whole week dedicated to shining a light on the options that help you better manage your health. So today for #HIW2019 I’m sharing 2 things: i. the 3 words that I believe could revolutionise how you think about your health, and ii. […]

In a mad world full of the pressure of other people’s opinions I suggest you think SANE to bebodykind. Last week we were encouraged to #bebodykind. What a fantastic focus for this year’s Mental Health Awareness Week. It’s never been more relevant in my opinion, as we try to stand steady and sane against the […]

After an amazing day-trip to Hastings on Sunday, I reached the end of my trusted Organii SPF 15 suncream. Time to restock. I thought of trying out another brand. Then I realised I had NO IDEA what makes a product good, or what should (and shouldn’t) be on the ingredients list? Maybe you’ve thought the same? […]

Sometimes life is really hard. Just this week I had to nibble and slurp my way around practically every food product on show at the Natural Organic Products Europe Show. Well SOMEBODY had to do it!! Ha – only joking, I love these shows which allow you to taste all the novel and exciting foods on the […]

It’s that time of year, my favourite time, when I get to see all the new products that are breaking out on to the health scene. This year it happened at Excel, over 2 days, at the Natural and Organic Products Europe show. Natural health, food, living and beauty were fully represented by the 700+ […]

Hands up if you want to know my four favourite hacks for a healthier December?… I shared my favourite “revive and get party ready” well-being tip with Prima readers in the Christmas issue, but why stop there? This month you’ll find four fantastic hacks to help you get through the festive season, and stay sober, slender […]

Impatient for progress? Scared of the unknown? Scared of succeeding? It’s time to get out of your own way and stop giving up too soon. Would you ever set off on a planned road-trip, then give up and go home because you hit a red light? Or it was just taking too long? Or you […]

You’ve decided to make one small change and cut back on sugar. Those who know me will know I’m allergic to high-fives, so instead I offer you a hearty handshake. Well done!!! This change is going to have a HUGE impact, particularly if you’ve been eating the ‘average healthy diet’ which packs in roughly 40 […]

We’re still expected to make a ‘healthy’ choice even though 3 out of 4 supermarket foods contain added sugar. But what recent encounter left me speechless? Our food landscape has changed, we’re being told not to worry, but when it comes to our health I honestly think the wool is being pulled over our eyes.   the […]

They promise the fountain of youth, and increased flexibility. But are collagen supplements worth the fuss? Find out how to dodge the duds. I often get asked about collagen. Clients and customers see powders in the beauty section and in the sports aisle too, or spot health drinks promising skin rejuvenation in every sip. Next […]

We often think about air pollution outside of the home, the constant exposure to vehicle exhaust is a hazard of living in a big city. But what about pollution in the home? Unfortunately, a few every-day habits leave us exposed to a variety of air pollutants. But there is a way to minimise the impact. […]

It’s easy to fall into a strange Summer cycle – socialising more and going to bed late because the evenings are longer, sleeping poorly because it’s way too hot, waking early (but groggy) because the sun is streaming in, relying on sugar, caffeine or energy drinks to get you through the day. Does any of […]

It’s incredible what you can achieve with a splash of WATER. Here, the combination of water and salt is the key to success. A quick dip in a salty solution helps break down enzyme inhibitors – which means you get more nutrients in every mouthful. Today I’m activating almonds, but any nut, grain, pulse or […]

This alcohol-free smoothie incorporates all the juicy flavours of the classic ‘Pimms’ cocktail. It tastes like Summer in a glass! INGREDIENTS handful of strawberries 1/4 cucumber 1/4 fresh lemon small knob of ginger 1 little Gem lettuce leave 10 mint leaves a sprig of mint and sliced strawberry to serve   STEP-BY-STEP METHOD Start by […]

We all know the basics of hydration (aka drinking plenty of water) but how can you tell that you’re getting enough of the wet stuff? Take a look at these three tips – they guarantee you’ll be full of energy and totally refreshed during the long hot days of Summer. The idea of staying refreshed is a […]

The sun is scorching, you’re fed up with water, and you’re desperate for some liquid refreshment. Then you spy Watermelon juice, Coconut water and Cactus water – all promising to slake your thirst. Decisions, decisions. Check out this handy infographic and discover how these 3 thirst-quenching contenders stack up.

Achoo! Ah-chooh!! If you suffer from hay fever these nutritionist tips are just what you need. Back in April I posted about hayfever, and the prep-work you coud do to get ready for ‘allergy season’. Like strengthening histamine-releasing cells, supporting the immune system, managing inflammation – we covered it all. I also promised to share my nutritionist tips […]

May was a busy month. I signed up for a 30 day sugar challenge. I also took the time to explore some big dreams and wild imaginings, finally scratching the surface of a few new things I hope to achieve. I’m not going into great detail here – I’m pretty certain that at some point […]

Ready to switch off a busy mind, and relax in to Summer? This fruity slushy will put you well on your way. Fresh, cool, sour and sweet, this amazing blend tastes like sunshine in a glass, and the added boost of Lion’s Mane leaves you switched on and ready to adapt to whatever challenges come […]

Did you know 14th-20th May is National Vegetarian Week? You could sit and debate about what diet is best. Or you could simply join in and eat more veg. In fact, weeks like these are the perfect time to get out of a rut, beat the food routine and tuck in to something new. And […]

It may be as old as the hills – the history of fermentation dates back as far as 6000 B.C. You’ve probably sampled its frothy or doughy delights – both alcohol and bread are made through yeast fermentation. Yet the exploding trend in fermented foods may have left you totally confused. What’s the difference between […]

Bone Broth is HOT. The trend for sipping on the delicate broth gained from the long, slow, cooking of organic chicken carcasses or grass-fed cow bones is on the rise. It’s a delicious example of nose-to-tail eating, an old-fashioned frugality that lets nothing go to waste. It’s also a delicious example of a functional food […]

Is this your field of dreams or source of sneezy nightmares? If you have hayfever you’ll certainly know which side of the fence you’re on. Now’s the time to make a change. For the longest time I dreamed of not flinching or holding my breath when I walked past freshly cut grass. Of not wondering […]

Only have 10 minutes? That’s plenty of time to whip up this simple sustaining breakfast. Makes 2 pancakes INGREDIENTS 1 scoop protein powder 1 large free range egg 25g extra fine rolled oats 1/2 ripe banana, broken into chunks 1 tsp yacon syrup  (or agave nectar, fruit syrup, rice syrup or raw honey) 30ml milk  30ml water […]

For many of my clients, the word ‘protein’ conjures up scary images – of Arnie, Sly or Mr T and their bulging muscles – or unleashes secret fears that they’ll have to sign up for daily sessions at the gym. However, once they realise the full potential of eating enough protein – of how it […]

Forget about body brushing! Did you know that metabolic balance is the key to better energy levels, weight management and sound sleep too? Are we on the same page? Or even reading the same book? When it comes to questions about ‘metabolic balance’, your first thoughts may be of detox, better skin, and regular trips to […]

So who was I before I was me, an advocate of Nutritional Therapy? Obviously not a poet. In fact, I was a model for many years, prancing down the catwalk and striving to convey ideals of youth, beauty and vitality. How else did I spend my earlier years? I was also a bit of a […]