March 15, 2019

Breakfast is one of the first things I upgrade for my Clients who come to work with me looking to heal their health, be it feeling overwhelmed, stressed and tired all of the time, an autoimmune disease or another type of health problem.  Most people need a little bit of inspiration to start eating a healthier breakfast.

I find that when you start your day in the right way it's easier to continue down that route and the opposite is also true, starting with a coffee and pasty for example will have you on a rollercoaster of highs and lows all day long.

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” brea...

March 7, 2019

So I've had Sinusitis, aka a sinus infection, it started with a cold and developed into this.  I had it once before about 4 years ago, I didn't know how to treat it and it took around 4 months to clear up.   Thankfully, this time around I'm better equipped to heal faster and it's been around 2-3 weeks.

Although it's annoying having it again, in Naturopathic nutrition we believe that acute illness is a good thing, all those toxins leaving your body instead of being stored.  It's also giving me time to see if there is anything I need to reflect on or review in my life right now and ask myself if there is anything I could do differently another time to avoid this...I already know there is.

Sinusitis is usually a viral infection but can be fungal or bacterial, the symptoms can include the following:

Mucus / thick nasal discharge - usually green in colour

Pain in the face, jaw, tooth or even the head

Loss of taste or smell


Sore throat or sore mouth



December 11, 2018

I'm writing this from the comfort of my kitchen with my heating on, it's a cold wet day outside and you can feel the Winter solstice isn't far away.  This year it will arrive on Friday 21st December and it's known as the shortest day or mid-winter.

There is so much to enjoy about this time of year if we aren't too frantic with preparations for Christmas and the celebrations leading up to it. Nature shows us that Winter is a time for slowing down, drawing our attention within, nourishing ourselves, reflecting back over the past year. Time off work may allow us to spend time with family and friends or time alone so we don't exhaust ourselves.

Here's how to nourish your body December through to March:

Chinese medicine teaches us that it's time to look at supporting the kidneys and bladder.  Without that care we may notice problems in these areas like bladder infections or fatigue from the adrenals which are closely linked to the kidneys.

A wonderful way to do this is to eat an abund...

November 9, 2018

It’s that time of year when you maybe noticing pain or stiffness in your body or perhaps a loss of your range of motion.  Here’s how you can help to manage your own symptoms with nutrition and wellbeing tips:

  • Hydration is of vital importance to overall health so make sure you are consuming around 4 pints/2 litres of water a day 

  • Overall you are looking to make your diet more alkaline,  you can do this by focussing your diet around vegetables, particularly green leafy one’s.  Also adding in brown rice, fruits especially lemon’s, nuts, seeds, legumes and cold pressed oil’s

  • Avoid excess caffeine, alcohol, refined salt and sugar.  Nightshade vegetables, which include tomatoes, white potato, aubergine and peppers contain a chemical called solanine and many people find these aggregate their arthritis (and psoriasis), so beware of this possible link. 

  • Keep moving, you need to keep up with daily movement be that walking, gardening, something more challenging like a bi...

August 23, 2018

A favourite of Adults and Children alike and prepared the night before (or in batch) so perfect for rushed mornings, you could even grab this out of the fridge and eat it at work if needed.

The flax or chia seeds add protein, good fats and and thicken this to a perfect consistency, so don't leave them out if you can help it.

The basic recipe:

1/2 cup of oats

1 cup of liquid (I like Rude health almond milk)

1tbsp of chia/flaxseeds

Optional - 1tsp vanilla extract

Optional - 1tbsp honey

Then make it your own with unlimited flavourings, here are a few ideas below:

Chocolate banana

1/2 mashed banana

1 tsp raw cacao powder

Tropical taste

1/2 diced mango (or pineapple)

2 tbsp flaked or desiccated coconut

Apple pie

1/2 diced apple (cook in during winter months)

1/2 tsp cinnamon

Strawberry delight

1tbsp jam

3 diced strawberries

Let me know your favourite combination if you come up with something that needs to be shared, you can post a photo on my Facebook group to help spread the love

August 3, 2018

This is my favourite breakfast....quick to prepare, easy to digest, FULL of flavour (protein and good fat).  I personally love chocolate orange but if you don't how about adding a few drops of an organic mint essential oil for chocolate mint...mmmmmm

I'm so grateful to A saucy kitchen for this recipe that I share with so many of my client.

Serves 2


  • 1 cup dairy free milk of your choice 240 ml (I like Rude health almond milk)

  • ¼ cup chia seeds 40 grams

  • 3 tablespoons cocoa powder

  • 1 teaspoon vanilla extract

  • 1 tablespoon juice from an orange

  • 1 teaspoon orange zest

  • 1-2 tablespoon sweetener of your choicemaple syrup, honey, agave etc ( I skip this)


  • In a jar or container large combine all the ingredients. Whisk until combined.

  • Cover and refrigerate at least an hour or overnight.

  • Top with orange slices, chocolate chips, more zest, or whatever you would like.

Let me know if you t...

July 16, 2018

One of my favourite starts to the day that keeps me powered for hours and if quick and simple to make the night before:

Serves 3-4

Nuts 160g (I normally use 120g cashew and 40g almond)

Plant based milk 500ml (I like Rude Health almond milk)

30g chia seeds

optional 1/2 tsp vanilla extract

optional sweetener like maple syrup (personally I don't)

Pinch of pink salt

Flavour:  so many possible combinations above is wonderful for summer, slices of Kiwi and cherries with coconut yogurt.

Frozen raspberries are delicious blended throughout or any other fruit.

1tsp of cinnamon and grated nutmeg in winter and you can warm the breakfast slightly to take the chill off.

1 tbsp of cacao for a lovely chocolatey taste

Add the nuts to a blend and pulse until they are chopped, add the milk (frozen raspberries if using), salt, optional vanilla and sweetener and blend again.  Transfer to a bowl/tupperware and stir in the chia seeds and keep storing for 1 minute.  Cover and refrigerate.

Serve the next day alone, or...

July 16, 2018

This is THE smoothie that helped me feel better quickly during my adrenal fatigue.  It's not my favourite ever tasing smoothie but I was totally willing to overlook that in exchange for feeling better.  Give it a try and let me know what you think.

Handful of blueberries (frozen is fine)

1cm piece of fresh ginger

Handful of spinach

1 tsp of maca powder

1 cooled cup of green tea or nettle tea

Pinch of pink salt

1/2 avocado

Blend and drink immediately.

Tip, sometimes I left out the avocado and ate it afterwards as I was so sorry to blend it up as I love them so much.

 This is just a picture if A green smoothie, not the above recipe :)

June 13, 2018

The summer solstice simply means the longest day of the year…already! Depending where you are in the UK you will enjoy between 16-18 hours of sunlight on 21st June 2018.

It’s a wonderful day to celebrate as people have done for thousands of years and give thanks to the sun for what it provides for us.  You could celebrate with a BBQ, a bonfire, getting out into nature or singing and dancing.

The word solstice means to stand still and I think its a wonderful day to take off of work if you can and relax or even plan your summer.

Being a nutritionist I like to look at health based around seasons and you my find that any long term imbalance show up around this time, so planning ahead for the transition can make things easier for you.

Summer rules the heart as well as the small intestines, circulation, tongue, regulation of the internal body temperature and pericardium  (the sack around the heart).  Bitter is the flavour that supports the heart so foods like chicory, carob, cacao, coffee and sa...

May 18, 2018

The signs of liver damage

Do you ever wonder if your years of partying in your twenties has had a lasting effect on your liver?

The liver is responsible for around 500 different functions of the body including detoxification, blood formation, blood sugar regulation and hormone function. I’ve just had blood tests back and my liver is in the red zone but I already knew that without a test, how would you know if your liver was out of balance?  

Some symptoms that show your liver needs some love:         

Problems with your eye(s) like cataracts, poor eyesight or even watering eyes

Skin conditions including acne and eczema

Jaundice or if the whites of your eyes are yellow


Hormonal imbalance like PMS, PCOS,  irregular periods, thyroid imbalance etc 

Headaches or migraines 




Hip pain

More subtle signs including emotional are:

Weak nails


Lack of direction in life

Lump in the throat 

Oppression in the chest

Belching/passing wind 


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