• Nutrition

    Foods and our Moods

    Did you know that food has the ability to improve your mood, energy levels and concentration.  When it comes to your mood, foods have the ability to support our feelings of wellbeing.  But what foods can we eat to make us feel great!  Food rich in Complex carbohydrates can help increase availability of the feel-good chemical serotonin in your brain.  Wholegrains such as oats contain fibre to help support blood sugar levels as well as B vitamins, which are vital for brain health. vitamin B1 is involved in turning glucose into energy, pantothenic acid (vitamin B5) is needed to produce the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6…

  • Breakfast,  Nutrition

    Chocolate Pancakes

    Mornings deserve a big bowl of chocolate pancakes? Who’s with me? It’s a pretty delicious start to the day for both adults and kids! But don’t just stop with cacao, why not add in some amazing veggies to the mix like cauliflower, courgette, spinach, kale! It all helps to meet our a 8 a day and trust me the kids will never know! We combined cauliflower, courgette, ginger and pear with cacao and wholegrain oats! Did you know that Cacao has the highest plant based source of magnesium which is needed for over 300 chemical reactions within the body including supporting heart health, energy production, muscle relaxation, helps turn glucose…

  • Nutrition

    A personal blog

    I don’t very often share much about myself but I felt this was an opportunity to talk about my journey as a nutritionist and how I got to this point. It’s safe to say that I wasn’t always the healthiest when it came to eating, especially in my early 20s which was a big thing for me as I was a very active child, I was on the athletics team, cross county team, I did tap, ballet and modern for over 10 years but like many, university changed it all. Convenience foods, skipping meals, chocolate for dinner with very little activity, was mainly how my early 20s went but it…

  • Nutrition

    Magnesium and it’s role in women’s health

    Did you know that magnesium is an essential nutrient needed for over 300 biochemical reactions within the body including supporting heart health, energy production, muscle relaxation, helps turn glucose into energy enabling your brain to work with clarity and focus, and support blood sugar balance. Magnesium is also essential for the production of steroid hormones such as Testosterone, DHEA, Progesterone and oestrogen. It has been shown to enhance glutathione production, prevent telomere shortening and reduce oxidative stress – slowing down the aging process. Magnesium helps to convert an amino acid called tryptophan into the important mood-boosting hormone serotonin. Serotonin also makes melatonin, which is needed for good quality sleep. Magnesium…

  • Breakfast,  Nutrition

    The perfect smoothie bowl

    Even in winter I love a smoothie bowl but did you know that many are loaded with sugar and can spike blood sugar levels resulting in energy slumps and those mid morning cravings, so how do you get around it! You see with smoothie bowls many people load them with fruit when in actual fact, this is the best time to add in some amazing veggies which should make up 80% of the bowl…think broccoli, spinach, kale, courgette, beetroot, carrot and cauliflower giving you an amazing array of phytonutrients to support your health… What about helping to stabilise those blood sugar levels, well that’s where protein and complex carbs come…

  • Nutrition,  Savoury

    Butternut Squash Wellington

    “I’m dreaming of a plant based Christmas!” Christmas is traditionally all about the turkey but why not make the veggies the star of the show!!! There are so many fun ways to enjoy Brussel sprouts, cauliflower, butternut squash and all the other wonderful veggies that can not only taste amazing but are packed full of wonderful nutrients and antioxidants to support our health.Christmas is the time that we may indulge slightly but adding in those all important vegetables and fruit can really help to boost those important nutrients and maintain our health and immune system. Here’s my take on the traditional Wellington….Butternut Wellington with a mushroom, tempeh and chestnut filling!…

  • Nutrition

    What to eat in Autumn!

    Autumn is upon us which means that the colder days and darker nights will soon creep in and with the change in seasons, does this mean our diets will need to change? Eating cold salads on a cold day isn’t going to be that appealing, but eating for the season is not only great for the environment but also for our health. You see seasonal vegetables and fruit contain higher concentrated amounts of nutrients and can actually help to support our health and wellbeing by providing the nutrients our body needs during different times of the year.  As the temperate drops and there’s the increase in risk of colds and…

  • Nutrition

    Sleep and Night Waking

    Night Waking, Why it happens, How to break the cycle NIGHT WAKING: Over 50% of my clients complain of waking up between 3am-5am and finding themselves frustratingly wide awake causing long term disturbed sleep patterns (and leading to issues with appetite and weight). I also see this time and time again with friends in general. Chances are you will have many friends with the same problem. There is a reason for it. And it is hormonal. And there are 10 things you can do about it. The adrenal stress hormone Cortisol. When environmental stress becomes a long term issue your Cortisol levels rise as a survival mechanism (Cortisol has a…

  • Nutrition

    Maple & Walnut Tahini Brownies

    Maple & Walnut Tahini Brownies 2 bananas mashed 1/4 cup coconut sugar 100g vegan butter (I use naturli) 1/4 cup tahini (I use belazu) 2 tbsp Maple Syrup 50g 90% dark chocolate  1/4 cup Cacao powder 1/2 cup oat flour 1/3 cup Walnuts In a bowl add the mashed banana, maple syrup and coconut sugar and mix together. In a heat proof bowl, melt the vegan butter and dark chocolate. Add the Cacao powder to the mashed banana and sugar mixture and mix together. Pour in the melted butter and chocolate and pour in the tahini (make sure it is fairly runny tahini)  Begin the stir and then add in…

  • Nutrition

    Why is Gut Health so important?!

    The health of our gut has become increasingly important with increasing research showing links between the gut, immune system, hormonal health, mental health, endocrine system, autoimmunity, skin conditions and even cancer. The human gut is more complex than previously thought. Our gut microbiome refers to the microorganisms living in your intestines. We have around 300 to 500 different species of bacteria in their digestive tract, approximately 100 trillion bacteria…give or take! While some of these microorganisms are harmful to our health, many are extremely beneficial to our health and wellbeing and necessary for important functions within the human body. Many studies have shown the importance of certain bacteria strains. Having…