If you spend much time reading about health and nutrition issues, it is likely that you have come across the term ‘Functional Medicine’. Functional Medicine has been described as a paradigm shift in healthcare (1 )  and is a different approach to treating chronic health conditions than the standard medical model. As a qualified Functional Medicine practitioner, I have seen first-hand how people’s health can be improved. Functional Medicine offers valuable approaches to health, particularly in areas that may be overlooked by conventional medicine, such as personalised nutrition, root-cause analysis, and lifestyle interventions. However, it is important to approach it with balance and discernment. While it can provide powerful tools for addressing chronic issues and promoting overall well-being, it should not be viewed as the sole solution. I believe it's crucial to combine evidence-based practices from both functional and conventional medicine, and to remain critical of any approach that presents itself as a one-size-fits-all or definitive solution to complex health issues. What is Functional Medicine? Functional Medicine focuses on identifying and addressing the root causes of disease, rather than just treating symptoms. It is important to understand that it does not seek to replace traditional medicine, but to complement it by looking at the areas traditional medicine does not adequately address. Traditional western medicine often has a focus on treating conditions via surgery or pharmacology, while Functional Medicine attempts to identify and remove the factors that might be perpetuating a person’s poor health. While the NHS in the UK recognises the importance of addressing root causes, budget and resource considerations mean that it is often not possible to implement this (2) . Functional Medicine may not be suitable for every health condition, but has been found to be particularly effective in treating chronic conditions, such as diabetes, autoimmune disorders, and digestive issues (3) . If you decide to visit a Functional Medicine practitioner, they will strive to create a personalised protocol that considers your unique genetics, environment and lifestyle factors. A responsible Functional Medicine practitioner will never steer you away from seeing your doctor or following their advice, but will use a combination of traditional medicine, nutrition, exercise, and other therapies to promote overall health and well-being. The goal is to identify where one or more of the body’s systems, such as digestive, immune or hormonal, has become imbalanced and seek to support this with targeted adjustments. What are the Benefits of Functional Medicine? As discussed above, Functional Medicine seeks to target the root causes of health issues, suggesting that health benefits are likely to be long term. Because the changes and protocols usually involve making healthy lifestyle changes, a protocol will often result in better overall health, in addition to addressing the patient’s particular area of concern (4) . A Functional Medicine practitioner will spend much longer with a patient than a GP could, giving them time to really understand the patient’s background, environment and lifestyle. This can uncover important information about what might be causing a bodily system to malfunction that might not be noticed by a GP who has often at least another twenty patients to see that day. Functional Medicine may help metabolic function via targeted nutrition ( 5) . Metabolic dysfunction is associated with various health issues, often related to the body's ability to regulate energy, blood sugar, and fat storage. Some common health issues linked to metabolic dysfunction include obesity, type-2 diabetes, liver disease, cardiovascular disease, polycystic ovary syndrome, hormonal imbalance and some cancers. A 2020 study into the use of Functional Medicine to treat inflammatory arthritis over a 12-week period, alongside standard treatment, found the approach to have a greater level of pain reduction and overall physical health improvement compared to a control group ( 6) . A further study that used a Functional Medicine approach to treat patients with Hashimoto’s (a type of autoimmune disorder that affects the thyroid gland and often leads to hypothyroidism) found the patients reported a significantly improved quality of life, including noticeable symptom reduction. Criticisms of Functional Medicine Functional Medicine is not without its critics, who have highlighted several issues with the approach. I am going to list the main criticisms here, along with my personal reflections on these, as a Functional Medicine practitioner myself. There is a Lack of Evidence That it Works Many people have highlighted the lack of randomised control trials or systematic reviews that could provide an evidence base to support the use of Functional Medicine, which is certainly an issue. When researching this article, I was able to locate some small-scale studies that showed promising results. However, they are too few and with too small a sample size to give adequate reassurance, showing mixed results. While there is currently a lack of large-scale, evidence-based studies on the functional medicine model as a whole, there is research supporting many of its individual components. The field is also likely to see more studies in the future as the demand for personalised, preventive healthcare grows, and institutions begin to invest more in research on holistic approaches. Although the lack of research may be an issue, I want to highlight that the data does not demonstrate that Functional Medicine doesn’t work, it is just that the data isn’t there. My own clinical experience is that when people make changes to poor nutrition and lifestyle habits by improving sleep, moving more, addressing stress and improving the quality of their food choices, these changes support any healing protocol and clients often do report positive health outcomes and feeling overall better. There is a Lack of Standardised Protocols This criticism is actually a double-edged sword. Medical institutions, such as the NHS in the UK, have standardised treatments with a limited leeway for doctors to make judgement calls. This means that, in theory, every patient should expect the same level of care, regardless of which doctor they see. On the other hand, humans are incredibly complex and a one-size-fits-all approach may not be suitable for everyone.  Functional Medicine attempts to address this by treating each patient as an individual with unique needs and issues. In my experience, this can be helpful as I am able to draw on the most up-to-date evidence and create a tailored plan for each client without waiting for the green light from an over-sized institution. The downside for me is that I often meet with clients who have been through several practitioners and have received completely different protocols, often with expensive tests and supplements, based on each practitioner’s own beliefs and research.  There is an Over-Reliance on Testing and Supplements  Functional Medicine often relies heavily on testing, such as tests for food sensitivities, hormone levels, gut microbiome analysis, genetic testing, and more. The interpretation of these tests can vary significantly among practitioners. For example, some might emphasise the role of certain biomarkers that are not widely recognised or validated within mainstream medicine, leading to different diagnoses and treatment plans for similar symptoms. While I do use a limited amount of testing with my clients, I find that it is easy to be fixated on markers and get swamped with data, making a course of action unclear. Testing can also be very expensive, which is fine if you can afford the outlay, but my ethos is that good health should be for everyone and so I will never recommend a test unless I believe it is necessary. The same can be said for supplements. It is not uncommon for a client to have a deficiency that is contributing to a chronic health condition, but that is usually only part of the picture and in many cases, the answer is to adopt a more holistically healthy lifestyle with a balanced diet, rather than substituting expensive supplements. Too Much Time, Effort and Money Can Be Spent Trying to Identify Root Cause/s While root cause identification is a valuable concept in Functional Medicine, it’s essential to strike a balance. In complex or chronic cases, where the root cause may never be fully identified, focusing on improving nutrition, addressing lifestyle factors, and removing barriers to healing (like toxins and infections) can be a more pragmatic and effective approach. By avoiding excessive focus on uncovering the root cause, the patient can focus on actionable steps that promote overall healing and well-being, rather than spending excessive time, money, and effort chasing an elusive root cause. My Approach As both a qualified Nutritional Therapist and certified Functional Medicine practitioner, my approach is as follows: Build strong foundations and start with the pillars of good health: diet and nutrition, sleep, exercise and stress coping mechanisms. Identify which of the tests is most appropriate for my client. My go-to tests are:   A Good Comprehensive Stool Test: A comprehensive stool test like the Genova GI Effects  provides a thorough evaluation of gut health by analysing the microbiome, digestive function, inflammation, immune response, and detoxification processes. It offers valuable information to identify imbalances and dysfunction that contribute to digestive issues, systemic inflammation, and overall health, allowing for personalised, targeted interventions to support gut and overall well-being. The Dutch Complete Hormone test: It is a popular test used to assess a wide range of hormone levels. This test measures sex hormones  (like estrogen, progesterone, testosterone), adrenal hormones  (like cortisol and DHEA), and their metabolites to provide a detailed picture of hormonal balance. The Organic Acid Test (OAT): This test offers a comprehensive assessment of metabolic health by evaluating gut function, mitochondrial energy production, nutritional status, neurotransmitter balance, detoxification pathways, and oxidative stress. It is a powerful tool for identifying hidden imbalances that contribute to chronic conditions and allows for targeted interventions to optimise health. Importantly, it can also help detect mould exposure by measuring specific organic acids that are byproducts of f ungal and mould metabolism . These markers indicate whether a person has been exposed to mould  or has an overgrowth of mould  in the body, particularly in the gut. The OAT is especially beneficial for people with complex, unresolved health issues, fatigue, gut dysbiosis , or mood disorders. Standard Blood Markers: I have been extensively trained in interpreting the results of blood tests. It is important to give significant credibility to blood markers in health assessments as standard blood tests offer reliable, evidence-based insights into an individual's health status. These markers can reveal critical information about metabolic health, inflammation, organ function, and more, and should not be disregarded in favour of newer or alternative testing methods. By focusing on these foundational blood markers, we can make data-driven decisions to address underlying health concerns effectively. If client’s have already had blood tests with their GP before consulting me, I always use these results as a guideline as to whether it may be necessary to go deeper into one or more specific areas. Functional Medicine blood tests typically test more markers and go deeper into specific areas related to nutrition, metabolism, hormones, inflammation, and gut health. This broader range of testing allows Functional Medicine practitioners to identify underlying imbalances   or early signs of dysfunction that might be missed with standard conventional tests, thus offering a more comprehensive approach to health assessment. Functional Medicine also often uses tighter reference ranges when analysing blood markers compared to the broader reference ranges used in conventional medicine. This approach aims to identify potential imbalances or suboptimal health conditions before they develop into more serious illnesses helping to detect subclinical imbalances and to focus on optimal health rather than just preventing disease.  References https://drmintz.com/shifting-paradigms-redefining-healthcare-with-functional-medicine/#:~:text=Functional%20medicine%20offers%20a%20promising,not%20preclude%20the%20traditional%20approach . https://www.longtermplan.nhs.uk/wp-content/uploads/2019/08/nhs-long-term-plan-version-1.2.pdf https://academic.oup.com/ajhp/article-abstract/77/8/668/5814257 https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2753520 https://www.cambridge.org/core/journals/journal-of-developmental-origins-of-health-and-disease/article/abs/improvement-in-metabolic-effects-by-dietary-intervention-is-dependent-on-the-precise-nature-of-the-developmental-programming-challenge/235882E6C206ED5BE256B44B93A27A97 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9173848/

Serves 4 Ingredients 8 chicken thighs, skin-on 2 tablespoons coconut oil 4 garlic cloves 2 lemons,juiced 1 bunch parsley 1 tablespoon rosemary Sea salt and black pepper to taste 4 courgettes Method Preheat your oven to 200°C. Place your chicken in a roasting pan, skin side up, and set it to the side. Add the coconut oil, garlic, lemon juice, parsley, rosemary, salt, and black pepper to a high-speed blender. Blend well. If there is not enough liquid add a tablespoon or two of water. Pour the liquid over the chicken. Cover with tinfoil and roast for 45 minutes. Remove the foil and roast for an additional 15 to 20 minutes until the chicken is brown. Remove from the oven and set to the side until it is ready to serve. Do you own a spiraliser? If yes, you can use it to make your noodles as directed on the package. If you do not own a spiraliser, you can create “linguini”noodles by using a vegetable peeler. Simply peel the courgette lengthwise into a bowl. You can serve your courgette noodles raw with a bit of salt and pepper with the chicken and sauce placed on top. You may also quickly sauté your noodles in a hot frying pan with coconut oil, salt, and pepper. Enjoy!

(Serves 20) Ingredients 70g coconut flour 60g tapioca flour 20g chia seeds 12tsp salt ¼ tsp baking soda 2 tbsp lemon juice 4 tsps lemon zest 4 tbsps coconut oil, melted 1 cup (250ml) coconut milk 3 tbsp maple syrup 2 tsp vanilla extract 6 eggs, room temperature Method Preheat the oven to 180C and line a muffin pan with nonstick paper baking cups. In a large bowl, whisk together the lemon zest, lemon juice, coconut oil, coconut milk, maple syrup, eggs and vanilla extract. In a separate bowl, mix the tapioca flour, coconut flour, chia seeds, baking soda and salt. Then using a whisk, mix dry and wet ingredients together to form a batter. Pour batter into the muffin cases and bake for 30 mins, or until a stick inserted into the middle of your muffins comes out clean. Allow to cool in the pan, over a wire rack. Store your muffins in an airtight container in the fridge

Packed with nutrients, these baked sweet potatoes make a versatile side dish or satisfying main. Easy to prep and even easier to customise! Serves 2   Ingredients 2 cups broccoli florets  2 baked sweet potatoes  2 heaping tablespoons of pesto 1 avocado  1 lemon  Sea salt and black pepper to taste  Method   Bring about 1-inch of water to a boil in a medium sized pot over medium heat. Add broccoli florets in a steamer basket. Cover and steam broccoli for 3 to 5 minutes. The broccoli should be bright green and tender, but not mushy. Once the broccoli is done, remove from heat and set to the side. Slice baked sweet potato lengthwise. Top with steamed broccoli, pesto, avocado, lemon juice, sea salt, and black pepper.

A fear for many people as they get older is that they are going to be sound of body but their mind will fail them. By the time you get to your 40s, chances are you’re already walking into rooms with absolutely no idea what you came there for. Of course, what’s going on is multilayered – forgetfulness and brain fog can be caused by so many different things (many of which can be helped by changing your diet) – but there are some foods that scientists know are excellent for keeping the brain healthy and preventing the downhill slide. Berries Berries aren’t only delicious, they also work wonders for cognitive function thanks to the high levels of powerful antioxidants they contain, specifically anthocyanidin. Anthocyanidin has been shown to boost memory, neural function, and coordination by improving communication between brain cells, increasing plasticity – the creation and strengthening of neural pathways - which helps with memory and learning, and reducing cognitive decline. As a rule of thumb, the darker the berry, the higher its antioxidant content, with blueberries and blackberries winning.  Dark chocolate For similar reasons, the same is true of dark chocolate. The brain is very susceptible to oxidative stress, which contributes to age-related cognitive decline, and foods with high levels of antioxidants fight the free radicals that cause this damage. In studies, cacao flavonoids encourage neuron and blood vessel growth in the parts of the brain related to memory and learning. A study in 2018 looked at what happened when people ate dark chocolate (over 70% cacao) and concluded that it helped brain plasticity, which is crucial for learning. Nuts and seeds A study a couple of years back found that people with a diet that contained generous amounts of nuts and seeds was linked to better brain function in old age. Instead of reaching for the sugary snacks when the slump strikes, give nuts a try. A scientific review in 2014 found vitamin E might help prevent Alzheimer’s disease. The nuts and seeds containing the highest levels of vitamin E are sunflower seeds, hazelnuts, and almonds.  Oily fish The same could be said for oily fish. The omega-3 fats it contains help build membranes around every cell in the body, including brain cells, where they improve the structure of brain cells called neurons. A few years ago, a study found that people with high levels of omega-3s had increased blood flow in the brain.   Soybean Soybean products like tofu are rich in a group of antioxidants called polyphenols, which are linked to a reduced risk of dementia and other age-related cognitive problems. The polyphenols they contain - isoflavones, including daidzein and genistein – are antioxidants, and you’ve already learned how good these are for brain health. Avocado I could dedicate an entire newsletter to why I love them but suffice to say that in this context you should eat them because they are chock-full of nutrient-dense monounsaturated fats, which support blood flow to the brain. They’re also helpful in reducing blood pressure, and high blood pressure is linked with cognitive decline. Cucumbers The ingredient in cucumbers we’re most interested in is the antioxidant fisetin, and science has previously found that it seemed to improve memory. Now a study (admittedly on mice) found that a daily dose of fisetin can improve the symptoms of Alzheimer’s. You’ll also find fisetin in strawberries. Legumes  Legumes like chickpeas, beans, lentils, and split peas are a good source of folic acid, which can improve verbal and memory performance, and may delay the onset of Alzheimer’s disease. It makes sense, after all getting enough folic acid during pregnancy is vital for foetal brain development and preventing neural tube defects. Coffee  Thanks to its caffeine content, people often use coffee to keep them alert when they’re flagging. Some research last year suggested that there’s another reason it might be helpful. Coffee may increase your brain’s capacity for processing information. Proper coffee is also a source of antioxidants and has been linked to the prevention of cognitive decline and brain conditions like Parkinson’s and Alzheimer’s.    Eggs  Eggs are a super-duper brain food as they are packed with the B vitamins B6, B12, and folic acid, and research shows these vitamins can prevent your brain from shrinking. They also contain choline, a nutrient that fends of cognitive decline in old age.  Broccoli I am a big fan of this cruciferous vegetable because it has so many health-bringing qualities. The most interesting nutrients that broccoli contains for brain health are glucosinolates, which break down in the body to produce isothiocyanates. These isothiocyanates (and you can also find them in Brussels sprouts, bok choy, cabbage, and kale) may reduce oxidative stress and lower the risk of degenerative brain conditions. Cinnamon Cinnamon is a helpful spice to keep in your kitchen cupboard for lots of reasons. Studies have shown that the compounds in cinnamon may be beneficial for Alzheimer’s prevention. In Alzheimer’s, “plaques” and “tangles” damage brain cells, and cinnamon may prevent the formation of both the plaques and the tangles. Turmeric Curcumin, the compound found in this golden spice, is popular for many in the fight against getting older, specifically for its anti-inflammatory properties. You may already be taking it if you have arthritis or other aches and pains. It also protects long-term cognitive function, memory, and mood, as well as combating degenerative processes in the brain. After all, all ageing is in some way linked to inflammation.

Perimenopause is a significant journey in a woman’s life, bringing with it a variety of changes (and challenges) both physically and emotionally. These changes can feel overwhelming at times, but nutrition and lifestyle medicine can play a powerful role in helping you navigate this stage of life with greater ease. This isn’t a conversation about whether you should take HRT. That’s a conversation between you and your doctor. Regardless of whether you can, do or even want to take replacement hormones, the answer to hormone harmony lies in the food you eat and how well you look after your body.  In this newsletter, I’ll share five practical steps you can take right now to support your body during perimenopause. Before we start, there are some things to get straight. What is perimenopause and am I in it?  You don’t have to wait for hot flushes, brain fog or night sweats to take over to be in perimenopause. ‘Perimenopause’ is the transition to menopause (when you’ve not had a period for a year) and it can last five to ten years. That might not mean five to ten years of symptoms. Since the average age of menopause is 51, if you’re in your mid 40s, whether you’re experiencing severe symptoms or not, you will be in perimenopause. You do not have to wait for a doctor to ‘diagnose’ you with perimenopause to start making changes that will benefit you.  What comes after menopause? Menopause is a single day - the day you are 12 months since your last period. After menopause, you are postmenopausal. Many women will find their symptoms ease off at this point, while others will experience ‘menopausal symptoms’ for a little longer.   Is HRT the only way to manage menopause?  HRT involves replacing one or more of the hormones your body used to make in plentiful supply in your younger years. These are commonly oestrogen and progesterone together, sometimes only oestrogen, and sometimes you might be prescribed testosterone as well. While taking HRT is the only way you can actually replace lost hormones, many of the symptoms of menopause experienced at this time can be managed by changing your diet and tweaking your lifestyle. What are the main changes I need to know about?   Oestrogen, one of the main female hormones, provides you with protection from cardiovascular disease and osteoporosis, among other things. Lower oestrogen levels are also linked to insulin resistance and this, along with declining muscle mass as you age, has an impact on your body’s response to the food you eat. Declining oestrogen also impacts how your body handles stress. Essentially, you become less resilient to stress as you get older. What this means for you is that you will need to do things a little differently than you did before. But the message I want you to take from this newsletter is that, now knowing where you might be vulnerable, you are forearmed and can tweak what needs tweaking to minimise or improve any symptoms you might be having.    1. Balance your blood sugars Maintaining stable blood sugar levels is crucial during perimenopause. Fluctuating blood sugars can lead to energy crashes, mood swings, and increased cravings, all of which can make menopausal symptoms feel more intense. How to balance blood sugars: ●   Eat regularly:  aim for balanced meals with a mix of protein, healthy fats, and fibre to slow the release of sugars into your bloodstream. ●   Limit refined sugars:  reduce your intake of sugary snacks and drinks, which can cause spikes and drops in blood sugar levels. ●   Include complex carbs:  focus on whole grains, legumes, and vegetables, which provide sustained energy.   2. Choose a Mediterranean diet The Mediterranean diet is renowned for its health benefits for all kinds of ills and especially for women going through perimenopause. This diet emphasises whole foods that are rich in nutrients, antioxidants, and healthy fats, all of which can support hormonal balance and reduce inflammation (the latter also rises during this stage of your life). Key components of the Mediterranean diet ●   Fruits and vegetables:  these are backed with inflammation-quelling, disease-fighting antioxidants. Aim for a colourful variety to get a range of vitamins and minerals plus important phytonutrients.  ●   Healthy fats:  include sources like olive oil, nuts, seeds, and oily fish such as salmon, fresh tuna, mackerel and trout to support heart and brain health. ●   Whole grains and legumes:  provide fibre for digestive health and help regulate blood sugar levels.   3. Eat phytoestrogens Phytoestrogens are plant-based compounds that can mimic the effects of oestrogen in the body, helping to balance hormone levels naturally during menopause. Including these in your diet may help reduce hot flushes and other menopausal symptoms. Sources of phytoestrogens: ●   Soy products:  tofu, tempeh, and edamame are excellent sources. ●   Flaxseeds:  ground flaxseeds can be added to smoothies, salads, or yoghurt. ●   Legumes:  chickpeas, lentils, and beans are rich in phytoestrogens.   4. Prioritise stress relief Your body in perimenopause is less resistant to stress so you will need to ensure you make stress relief important in your daily life rather than something you will add to your list of chores and get to it if you have time. Stress can exacerbate perimenopausal symptoms, so it’s important to find ways to counteract its effect. Chronic stress can lead to hormone imbalances, sleep disturbances, and weight gain. When I say stress, this does not have to mean the ‘big stuff’ like bereavement, divorce or a house move. The relentlessness of day-to-day worries is just as important. Stress relief techniques: ●   Mindfulness and guided meditation:  incorporate deep breathing or mindfulness practices to calm the mind. These encourage slowing down your breathing while you do them which can have an impact on your heart rate variability (HRV). If you have wearable devices like a smart watch, or smart ring, or even use wellness apps that measure HRV, you will be able to see for yourself how the magic works by testing before and after meditation. ●   Physical activity:  regular exercise, like walking, yoga, or swimming, can reduce stress and improve mood. While running and high intensity training is good for your cardiovascular system, it does place additional stress on your system so this doesn’t count for the purposes of stress relief. ●   Connect with others:  social support is key; spend time with friends or join a community group. You might have heard the saying, it takes a village to raise a child. Consider, it takes a village to get through the transition to menopause, too.   5. Ensure you get quality sleep Sleep disturbances are common during perimenopause, but getting adequate rest is essential for overall health. Poor sleep can worsen symptoms like mood swings, fatigue, and weight gain. It’s not just the amount of time you spend in bed that matters but the sleep you’re getting and the quality of your sleep. The most restorative sleep is deep sleep, and you stand the greatest chance of getting more of this when you go to bed before midnight, according to The Sleep Foundation.  Tips for better sleep: ●   Create a sleep routine:  go to bed and wake up at the same time each day to regulate your body’s internal clock. ●   Limit caffeine and alcohol:  both can interfere with sleep quality, especially when consumed later in the day. ●   Relax before bed:  wind down with a relaxing activity like reading, stretching, or taking a warm bath. TV is not on this list as the blue light can impact how well you sleep. ●   Limit scrolling on your phone before bed:  this might seem a good way to wind down but the blue light from your phone may disrupt sleep hormones. Scrolling also provides a dopamine hit, and this keeps you scrolling longer. The reason this is important is that dopamine is a daytime hormone - the opposite of what you want when you’re trying to wind down. As you navigate perimenopause, remember that your body has unique needs, and small changes can make a big difference. Nutrition and lifestyle medicine can help support your body through this transition and improve your overall wellbeing. Just as a little reminder, I’m a nutrition practitioner dedicated to supporting women through perimenopause and beyond. If you’d like to discover how I can help you, I offer a free call where we can discuss your needs and explore the best ways I can support you on your journey.

Is it all in your head or is your body trying to tell you something? Some might dismiss a ‘wisdom of the body’ theory as quackery.  However, if you think about the biological processes happening within your body and the factors affecting these, the argument to substantiate a link becomes more compelling. Here’s why.  Food is so much more than just calories.  It’s information.  The body is a wonderful machine, constantly sending you signs and signals about the information (or nutrients) it needs to function at its best.  The trouble is, when you fall into unhealthy patterns, you unwittingly train your brain and body to think and crave certain foods.  Often these foods give you a quick fix. You feel great for 30 minutes, yet an hour later your energy levels are on the floor and you need another hit to keep you going. Sound familiar? This concept applies to everyone, not just women in pregnancy who are typically associated with an appetite for unusual or inedible substances such as clay, coal or dirt (this type of craving is referred to as ‘pica’ by the way). Are You Craving Sugar?   One of the most common and documented cravings is, of course, sugar.  In recent years, articles in the press have suggested sugar is as addictive as class A drugs.  How true is that really? Or, have you been simply making excuses for your lack of willpower? You’ll be glad to know there is more to it than meets the eye.   The brain needs glucose to function – sugar, which comes from carbohydrates.  When you’ve got a steady release of glucose into the blood stream throughout the day, this process works as it should. You’re productive, sharp, and full of energy.  However, too much of the wrong kinds of sugar can throw things off kilter.  Eating something high sugar and high in fat (like donuts, chocolate, cake, biscuits and sweets) triggers the release of dopamine, the neurotransmitter associated with feelings of reward and satisfaction.  By falling into this trap, you train your brain to think, ‘you need to eat this to help you feel better’.  You might use these foods to regulate your mood and lower your stress.  But in the long run, this sends you on a rollercoaster – with your energy, your mood, stress levels and sleep.   Over time, this rollercoaster can result in the development of chronic health conditions like diabetes, obesity, inflammation, immune suppression or chronic fatigue. So, what causes you to crave sugar in the first place? You’re more inclined to eat these kinds of foods when you’re stressed or tired, because your brain is looking for more fuel than it would be when you are relaxed and well nourished.    Sugar also stimulates the release of tryptophan, the precursor to serotonin, which in turn produces melatonin helping you get a good night’s sleep.  Similarly, woman can be more susceptible to sugar cravings around the time of their menstrual cycle. That might not come as a huge surprise to you…  Studies have shown that higher oestrogen levels are associated with greater levels of the hunger hormone, leptin, which triggers stronger cravings for sugary foods.  PMS also causes the stress hormone cortisol to increase and the feel-good hormone serotonin to dip, making you reach for chocolate, chips and sugary snacks to give you a feel-good boost at that time of the month.   Generally, the foods you choose to eat every day can help to regulate or trigger these cravings.  Try switching your white bread, pasta, sugary cereals, low fat products and processed foods for lower GL (glycaemic load) alternatives such as wholegrains, pulses, root vegetables and increasing your protein intake at each meal.  This can help to regulate the release of glucose into the blood stream.  Quality proteins such as eggs, turkey, salmon and nuts and seeds are also rich in tryptophan and tyrosine, which support production of serotonin and dopamine - a much better source than a packet of chocolate digestives or a bag of sweeties.  Making the switch to a more wholesome and nourishing alternative may be a much more sustainable approach to healthy weight loss than crazy diets you might be tempted to try.  Do You Crave Salty Snacks? Sugar doesn’t do it for you? Perhaps you are more inclined to reach for savoury, salty foods; crisps, salted nuts, cheese and biscuits.  Generally speaking, this may be a sign that your adrenal glands are under strain, and similar to sugar, that hankering for salt could be attributed to stress, fatigue or PMS.  You rely on your adrenals to produce the stress hormones cortisol and adrenaline whenever you need it. That might mean meeting that deadline at work, training for a marathon or gearing yourself up for a big presentation.   Like insulin, this is fine and necessary in the short term but chronic demand on the adrenals can result in fatigue and insufficient secretion of other hormones including aldosterone, renin and angiotensin, mineralcorticoids which regulates blood pressure by controlling fluid levels and electrolyte balance in the body.   When your adrenals are tired and don’t produce enough aldosterone, your blood pressure can become low and result in salt cravings and these might be accompanied with other symptoms such as fatigue, excessive thirst, headaches and nausea.  If you are experiencing a multitude of these symptoms, a trip to the doctor would be recommended for further investigation.   Don’t read this that I’m suggesting you need to be consuming salt by the bucket load.  Too much sodium (the key element in salt) should be avoided as it can tip the hormone balance in the other direction and contribute to high blood pressure and other cardiovascular issues.   Ultimately, it’s about tuning into your own body and how it’s feeling.  What signs is it giving you each day?  Working with a Nutritional Therapist can be a powerful way of tuning into your own body, equipping you with the knowledge to recognise these signs when they present themselves, and make positive changes to benefit your long-term health and wellbeing.

GLP-1 medications, known as glucagon-like peptide-1 receptor agonists, have transformed diabetes management and weight loss by offering a dual-action approach. These medications help regulate blood sugar levels by increasing insulin release and slowing digestion, making them powerful tools for improving health. However, their effectiveness and the reduction of side effects can be enhanced with the right dietary plan. Why Nutrition Matters with GLP-1s When using GLP-1 medications, side effects such as nausea, bloating, or reduced appetite are not uncommon. A nutrient-dense eating plan can alleviate these issues while supporting overall health goals. The focus is on providing your body with essential nutrients within a calorie deficit, optimising weight management and stabilising blood sugar levels. The Core Principles of a GLP-1-Supportive Diet A strategic nutrition plan tailored to GLP-1 medications centres on five key elements: 1. Protein Power Protein is the cornerstone of any GLP-1-friendly diet. It not only supports muscle maintenance and repair during weight loss but also helps stabilise blood sugar levels. Lean proteins such as chicken, turkey, fish, eggs, and plant-based options like tofu or legumes are excellent choices. Aim to include a protein source in every meal to ensure satiety and steady energy. 2. Healthy Fats for Balance While fats often get a bad reputation, healthy fats are vital for hormone regulation and cellular health. Incorporate sources such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats also help you feel full for longer, complementing the appetite-suppressing effects of GLP-1s. 3. Fibre for Digestion High-fibre foods play a crucial role in promoting digestive health and preventing side effects such as bloating. Vegetables, fruits, whole grains, and legumes not only provide fibre but also deliver essential vitamins and minerals. Aim for a variety of colours on your plate to maximise nutrient diversity. 4. Whole Foods The foundation of this plan lies in whole foods that are nutrient-dense. These foods offer more vitamins, minerals, and antioxidants than their processed counterparts, helping to support overall health and reduce inflammation. Think leafy greens, fresh fruits, whole grains, and unprocessed proteins. 5. Incorporating Allulose for Blood Sugar Management Allulose, a naturally occurring sweetener, can be a valuable addition to a GLP-1-supportive diet. Found in small amounts in foods like figs, raisins, and jackfruit, allulose tastes like sugar but has minimal impact on blood sugar levels. Unlike traditional sugar, it doesn’t cause spikes in glucose or insulin, making it an excellent choice for those managing diabetes or looking to maintain stable blood sugar. It can be used in baking, beverages, or as a sweetener for everyday foods, offering a way to satisfy sweet cravings without compromising health goals. Benefits Beyond GLP-1 Support Adopting this nutrient-dense eating plan offers benefits that extend beyond GLP-1 medications. It supports heart health, boosts energy levels, and promotes sustainable weight loss. By prioritising whole, nutrient-rich foods, you’re building a foundation for long-term health and wellness. Take the First Step Whether you’re managing diabetes, pursuing weight loss, or simply looking to enhance your health, aligning your diet with the principles of a GLP-1-supportive plan can make a significant difference. By focusing on protein, healthy fats, fibre, and whole foods, you can improve medication efficacy, reduce side effects, and achieve better overall health outcomes. Ready to start? Begin by incorporating these changes into your meals today, and experience the transformative power of strategic nutrition.

There’s nothing like a stack of pancakes to make breakfast feel extra special, but these pancakes take it a step further by blending indulgence with nutrition. Packed with fibre-rich oat bran, juicy bursts of blueberries, and just the right touch of natural sweetness, they’re a wholesome way to fuel your morning. 3 Servings Ingredients 6 Eggs 1 1/8 cups Plain Greek Yogurt (divided) 1 tbsp Cinnamon 3 tbsps Ground Flax Seed 1 1/2 tsps Stevia Powder 1 1/2 cups Oat Bran 2 1/4 cups Blueberries (divided) 1 tbsp Extra Virgin Olive Oil Method In a mixing bowl, whisk together the eggs, half of the yogurt, cinnamon, ground flax, and stevia. Add the oat bran and mix until a batter forms. Fold in 2/3 of the blueberries. Heat the oil in a pan over medium-high heat. Scoop 1/2 cup of batter at a time into the pan, and cook until bubbles start to form. Flip and cook for another one to two minutes. Repeat with the remaining batter. Plate the pancakes and top with the remaining blueberries and yogurt. Enjoy!

The festive season is a time to celebrate, connect, and, often, indulge. But it doesn’t have to mean putting your health on hold. Whether you're a committed healthy eater or more relaxed about your choices, these simple tips can help you stay balanced and feel your best this Christmas and New Year. 1. Set Realistic Goals Forget dieting over the holidays—it’s not the time for restrictive measures. Instead, focus on maintaining your current weight or habits. This approach takes the pressure off and allows you to enjoy the festivities without guilt. 2. Plan Your Meals With holiday routines often out the window, it’s easy to lose track of healthy eating. Take a little time to plan meals and stock up on balanced options, even during busy weeks. You’ll thank yourself when it’s easier to make nourishing choices. 3. Don’t Arrive Hungry Turning up to a party ravenous can lead to overindulging in sugary or less nutritious foods. Instead, eat a balanced snack or light meal beforehand, so you can focus on enjoying the company rather than battling cravings. Better yet, bring a healthy dish like a fresh fruit platter or vibrant salad to share with others. 4. Make Smart Alcohol Choices While creamy or sugary drinks are tempting, they can quickly add up. Opt for lighter beverages and enjoy them alongside food to stabilise blood sugar levels. Remember to sip water throughout to stay hydrated and keep festive hangovers at bay. 5. Stay Hydrated Water is a simple but powerful ally during the festive season. Drinking plenty of water not only helps curb overeating but also keeps you feeling refreshed and energised, no matter how hectic your schedule becomes. Extra Tips for the Table: Starters:  Swap bread and pastry-based dishes for options like melon and Parma ham, smoked salmon, or soups. Mains:  Choose lean proteins like turkey, paired with chestnuts (a fantastic stuffing alternative) and lots of steamed vegetables. Limit portions of roast potatoes and sugary sauces. Desserts:  Opt for lighter options like vanilla ice cream or small portions of oatcakes with cheese, or try a healthier take on a Christmas cake. This holiday season, you can enjoy all the cheer and delicious treats without sacrificing wellness. Here's to a balanced and joyful Christmas!

When winter sets in and the days get colder, there’s nothing better than a warm bowl of soup to keep the chill at bay. This parsnip, potato, and ginger soup is a true winter classic, combining the earthy sweetness of parsnips, the creamy comfort of potatoes, and the gentle warmth of ginger. 4 Servings Ingredients 4 1/4 cups Vegetable Broth (divided) 1 Yellow Onion (small, chopped 1 stalk Celery (chopped) Sea Salt & Black Pepper (to taste) 1 Garlic (clove, minced) 1 tsp Ginger (fresh, grated) 2 Parsnip (medium, peeled, chopped) 1 Yellow Potato (large, peeled, chopped) 1 1/2 tsps Dijon Mustard 1/4 cup Pumpkin Seeds (roasted, optional) Method Heat a splash of broth in a large pot over medium heat. Sauté the onions and celery until tender. Season with salt and pepper. Add the garlic and ginger, cooking for one minute while stirring. Add the parsnips, potatoes, and the remaining broth. Bring to a boil, then reduce the heat. Simmer for 12 to 15 minutes or until the vegetables are soft. Add the Dijon mustard and blend the soup with a stick blender until smooth. Alternatively, add the soup to a blender and blend in batches as needed. Divide evenly between bowls. Top with pumpkin seeds (optional) and enjoy!

This cosy winter dish pairs the natural sweetness of roasted butternut squash with a savoury sausage filling for a perfectly balanced meal. For a vegetarian twist, swap the sausage for lentils, mushrooms, or your favourite plant-based alternative - it's a versatile recipe that suits any table. Serves 2 Ingredients 1 Butternut Squash (small, halved, seeded) 1 tbsp Extra Virgin Olive Oil (divided) Sea Salt & Black Pepper (to taste) 1 Yellow Onion (medium, sliced) 1 Garlic (clove, chopped) 6 ozs Pork Sausage (casings removed) 1 cup Baby Kale Method Preheat the oven to 425ºF (220ºC). Line a baking sheet with parchment paper. Brush the squash halves with 1/3 of the oil and season with salt and pepper. Place cut side down on the prepared baking sheet and cook in the oven for 35 minutes. Carefully flip the squash cut side up. Add the onion wedges to the baking sheet around the squash. Drizzle with half of the remaining olive oil and season with salt and pepper. Cook in the oven for another 10 to 15 minutes or until the squash is fork tender and the onions start to brown. Heat the remaining oil in a pan. Add the garlic, then the sausage. Cook for four to six minutes or until cooked through, breaking the meat up as it cooks. Add the kale and cook for one minute or until wilted. Fill the squash halves with sausage stuffing. Top with onions and enjoy!

As the temperatures drop and the days grow shorter, our bodies face unique challenges. Winter can bring its fair share of colds, sluggishness, and a dip in mood. With a few intentional habits, you can strengthen your immune system, stay energised, and even thrive during the season. Here are my top winter wellness tips to help you feel your best. 1. Nourish Your Immune System The foundation of winter wellness is a strong immune system, and this starts with what’s on your plate. Focus on foods rich in vitamins and minerals, particularly: Vitamin C:  Found in citrus fruits, kiwi, bell peppers, and broccoli, vitamin C helps support immunity and combat seasonal colds. Vitamin D:  With less sunlight in winter, it’s important to get enough vitamin D through fatty fish, egg yolks, and fortified foods. A high-quality supplement may also be beneficial, particularly in the UK where sunshine is limited. Zinc:  Essential for immune function, zinc is found in seeds, nuts, shellfish, and legumes. Don’t forget the importance of a diverse diet. Fermented foods like kefir, sauerkraut, and miso support gut health, which is closely linked to overall immunity. 2. Stay Hydrated While it’s easy to sip on water in the summer, many of us forget to hydrate in winter. Dehydration can weaken your immune system and leave you feeling fatigued. Warm herbal teas, hot water with lemon, and broth-based soups are great ways to stay hydrated while also keeping cosy. 3. Prioritise Sleep Winter’s longer nights are a natural cue to optimise your sleep routine. Adequate sleep is essential for repairing your body and bolstering your immune defences. Aim for 7-9 hours of quality sleep each night, and create a relaxing bedtime ritual—perhaps a warm bath, chamomile tea, or a few pages of a good book. 4. Keep Moving Physical activity is just as important in winter as in summer, though it can feel harder to stay motivated. Exercise boosts circulation, enhances mood, and strengthens your body’s defences against illness. If outdoor activities like walking or running feel unappealing, try indoor workouts, yoga, or even a brisk dance session in your living room. 5. Support Your Mood Seasonal changes can affect mental health, leading to the winter blues or even seasonal affective disorder (SAD). To maintain a positive mood: Spend time outdoors during daylight hours to soak up natural light. Consider using a light therapy box to mimic sunlight if you’re indoors often. Incorporate mood-boosting foods like dark chocolate, nuts, seeds, and oily fish. Practise mindfulness or meditation to reduce stress and maintain emotional balance. 6. Practice Gratitude and Connection Finally, don’t underestimate the power of emotional wellbeing. Stay connected with loved ones, even if it’s through a quick phone call or video chat. Gratitude journaling can also help you focus on the positive and counteract the darker days of winter. By adopting these simple habits, you can support your body and mind through the colder months. Here’s to a healthy, happy winter!

Looking for a quick, healthy, and delicious meal? This Spinach and Artichoke Naan Pizza is a perfect choice. With nutrient-packed spinach, tender artichokes, and a creamy, cheesy topping, all served on a crispy naan base, it’s a recipe that’s as easy to make as it is satisfying. Whether you need a speedy midweek dinner or a tasty appetiser, this recipe delivers big on flavour without the fuss. Serves 2 Ingredients 2 tbsps Extra Virgin Olive Oil 1 Garlic (clove, minced) 4 cups Baby Spinach Sea Salt & Black Pepper (to taste) 3/4 cup Artichoke Hearts (from the jar, drained and coarsely chopped) 4 ozs Mozzarella Cheese (grated) 1/4 cup Cream Cheese, Regular (softened) 2 pieces Naan Method Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper. Heat the oil in a pan over medium heat. Add the garlic and cook for one to two minutes. Add the spinach and season with salt and pepper. Cook until wilted and remove from the pan. Add the spinach and artichokes to a bowl and mix to combine. In a separate bowl, combine the mozzarella cheese and cream cheese until well combined. Season with salt and pepper. Spread the cheese mixture evenly onto the naan. Top with the spinach and artichoke mixture. Place the pizzas on the prepared baking sheet. Cook in the oven for 12 to 14 minutes or until the cheese is melted and the naan is golden. Slice once slightly cooled and enjoy! Fill the squash halves with sausage stuffing. Top with onions and enjoy!

Your gut is more than just a part of your digestive system; it’s a cornerstone of your overall health. Often referred to as the 'second brain', the gut influences everything from your immune system to your mental wellbeing. But what exactly is gut health, and how can you support it? What is Gut Health? Gut health refers to the balance and function of microorganisms living in your gastrointestinal tract. These microbes, collectively known as the gut microbiome, play a crucial role in digesting food, absorbing nutrients, and protecting against harmful bacteria. A balanced microbiome contributes to a strong immune system, better mood regulation, and even clearer skin. When the balance of good and bad bacteria is disrupted, it can lead to issues such as bloating, fatigue, inflammation, or even chronic conditions like irritable bowel syndrome (IBS) and autoimmune diseases. Signs Your Gut May Need Attention How can you tell if your gut health needs a reset? Digestive issues:  bloating, gas, or constipation. Food intolerances:  difficulty digesting certain foods. Low energy:  persistent fatigue despite adequate rest. Mood swings:  anxiety or depression linked to gut-brain communication. Weakened immunity:  frequent colds or infections. If you’re experiencing any of these, it may be time to focus on your gut health. How to Support a Healthy Gut The good news is that you can take proactive steps to improve your gut health through diet and lifestyle changes. Here are some proven strategies: 1. Eat a Diverse Range of Foods A varied diet supports a diverse microbiome. Focus on whole, unprocessed foods like fruits, vegetables, legumes, and whole grains to nourish beneficial bacteria. 2. Incorporate Fermented Foods Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can boost the population of good bacteria in your gut. If fermented foods aren’t your thing, consider a high-quality probiotic supplement. 3. Prioritise Fibre Dietary fibre acts as fuel for gut bacteria, promoting their growth and activity. Include plenty of fibre-rich options like leafy greens, oats, and flaxseeds. 4. Stay Hydrated Proper hydration helps maintain the mucosal lining of your intestines and supports nutrient absorption. Aim for at least 2 litres of water a day. 5. Cut Back on Sugar and Processed Foods Excess sugar can feed harmful bacteria, disrupting the balance of your microbiome. Opt for natural sweeteners and minimally processed meals. 6. Manage Stress Chronic stress can negatively impact gut health. Practices like yoga, meditation, or even a daily walk can reduce stress and improve gut-brain communication. The Gut-Brain Connection Your gut and brain are in constant communication through the gut-brain axis, a bidirectional link between the nervous system and the digestive system. An imbalance in your gut can affect your mental health, contributing to conditions like anxiety or depression. Supporting your gut health doesn’t just improve digestion; it can also enhance mental clarity, mood, and resilience to stress. When to Seek Help While lifestyle changes can significantly improve gut health, some conditions require professional guidance. If you’re dealing with persistent digestive issues or suspect a more serious imbalance, consulting a nutritional therapist can help uncover root causes and tailor a plan to your unique needs. Conclusion Your gut health is the foundation of your wellbeing. By making conscious choices about what you eat and how you manage your lifestyle, you can cultivate a thriving microbiome that supports every aspect of your health. If you’re ready to take the next step in improving your gut health, book a consultation today. Together, we’ll create a personalised plan to restore balance and help you feel your best. Don’t wait to prioritise your gut health! Contact me to schedule your consultation and discover how a tailored nutrition plan can transform your wellbeing.

As we welcome a new year, many of us set goals to improve our health and well-being. While nutrition, sleep, and exercise often take centre stage, it’s crucial to focus on another pillar of health: managing stress. Stress is a common part of modern life, yet few truly grasp the toll it takes on our bodies and minds. The Healthy and Natural Journal  estimates that 70% to 80% of GP visits are for stress-related conditions - a staggering statistic that highlights its importance. What Is Stress? Stress can be categorised into two main types: acute stress  and chronic stress . At its core, stress is our body’s survival mechanism, triggering the “fight or flight” response when we perceive a threat. This reaction helped our ancestors survive by either fighting off danger or fleeing from it. Imagine being confronted by a predator like a lion; stress hormones such as cortisol and adrenaline would kick in, providing the energy and focus needed to escape. Acute Stress Acute stress is short-term and can even be beneficial. When your body enters “fight or flight” mode, your heart rate increases, breathing quickens, and glucose is released to provide fuel. Non-essential systems like digestion temporarily slow down, and your brain sharpens its focus. This heightened state helps us respond effectively to immediate challenges. However, once the threat passes, the body returns to balance. For our ancestors, that meant going back to gathering food and resuming normal activities. Today, acute stress might arise from a looming work deadline or a missed train but typically resolves once the situation is handled. Chronic Stress: The Modern-Day Dilemma In contrast, chronic stress  occurs when stressors persist without relief. Unfortunately, our bodies don’t differentiate between life-threatening dangers and modern pressures, such as work deadlines, financial concerns, or juggling family responsibilities. This constant activation of the stress response wreaks havoc on our health. Compounding the issue are modern lifestyle factors: inadequate sleep, diets high in processed foods and sugar, and the ever-present demands of technology. Over time, chronic stress can lead to burnout and serious health issues. Symptoms of Chronic Stress If stress becomes a long-term companion, elevated hormone levels can cause various physical symptoms, including: Digestive Issues:  Stress slows digestion, leading to bloating, cramps, and conditions such as GERD. Eating on the go or during stressful moments exacerbates these issues. High Blood Pressure:  Elevated stress hormones increase heart rate and blood pressure, which, over time, can raise the risk of heart disease and stroke. High Blood Sugar Levels:  Stress triggers glucose release to fuel the body. While this is useful in emergencies, it can lead to sugar cravings and excess glucose storage when you’re sedentary, potentially increasing the risk of diabetes. Starting the Year with Health in Mind This new year, consider making stress management a key part of your wellness plan. Simple changes such as mindful eating, prioritising sleep, and setting aside time for relaxation can make a significant difference. By managing stress effectively, you’ll not only feel better day to day but also set yourself up for a healthier, happier year ahead. Take the First Step If stress is taking a toll on your health, you don’t have to face it alone. Reach out to schedule a consultation with me today, and together we’ll create a personalised plan to help you manage stress and reclaim your well-being. Let’s make 2025 your healthiest year yet!

Bursting with vibrant flavours and nourishing ingredients, this Veggie Tom Yum & Green Curry Soup is the ultimate comfort in a bowl. Combining the zesty, citrusy tang of Tom Yum with the creamy, aromatic warmth of Green Curry, this dish is a delicious harmony of Thai-inspired flavours Serves 4 Ingredients 6 cups Vegetable Broth (divided) 1 Yellow Onion (small, thinly sliced) 1 1/2 tbsps Ginger (fresh, grated) 2 cups Shiitake Mushrooms (sliced) 4 Garlic (clove, minced) 1 tsp Chili Flakes 3 tbsps Green Curry Paste 1/2 cup Canned Coconut Milk 1/4 cup Lime Juice 2 cups Diced Tomatoes (from the can, drained) 2 tbsps Tamari 1/4 cup Cilantro (chopped) Method Heat a splash of broth in a large pot. Add the onion, ginger, mushrooms, garlic, and chili flakes for five to seven minutes or until tender. Stir in the curry paste and cook for one more minute. Add the remaining broth, coconut milk, lime juice, tomatoes, and tamari. Simmer for 10 to 15 minutes to warm through and thicken the soup. Divide evenly between bowls. Top with cilantro and enjoy!

As we welcome a new year, many of us are motivated to make changes that promote health and wellbeing. But resolutions can often feel overwhelming, especially if they’re too ambitious or lack a clear starting point. Instead, let’s focus on small, manageable habits that can have a big impact on your health in 2025. Here are some easy tips to help you feel your best this year. 1. Stay Hydrated Water plays a vital role in almost every bodily function, from digestion to energy production. Start your day with a glass of water and aim to drink regularly throughout the day. To make hydration easier, keep a reusable water bottle on hand and try adding slices of lemon, cucumber, or berries for a refreshing twist. 2. Prioritise Whole Foods Processed foods often contain added sugars, unhealthy fats, and preservatives that can leave you feeling sluggish. Focus on incorporating more whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Planning ahead with simple recipes can make this transition smoother. 3. Embrace Movement You don’t have to commit to a rigorous exercise routine to stay active. Whether it’s a brisk walk, a yoga session, or even dancing around the living room, finding enjoyable ways to move your body can improve both physical and mental health. Aim for at least 30 minutes of activity most days of the week. 4. Improve Sleep Hygiene Quality sleep is essential for overall wellbeing. Create a bedtime routine that encourages relaxation, such as reading a book, meditating, or practicing deep breathing. Reducing screen time an hour before bed and keeping your bedroom dark and cool can also support better sleep. 5. Practice Mindful Eating Instead of rushing through meals, take time to savour each bite. Mindful eating helps you tune into your body’s hunger and fullness cues, which can prevent overeating and improve digestion. Sit down at a table, avoid distractions like your phone or TV, and truly enjoy your food. 6. Connect with Loved Ones Strong social connections are a cornerstone of good health. Make time to nurture relationships with family and friends, whether it’s through regular phone calls, shared meals, or joining group activities. Feeling connected can reduce stress and boost your overall happiness. 7. Set Realistic Goals Big changes are best achieved through small, consistent steps. Rather than overhauling your entire lifestyle, set one or two specific, achievable goals. For example, commit to adding one extra vegetable to your dinner plate each night or walking 10 minutes daily. Once these habits are established, build from there. 8. Take Time for Self-Care Self-care is not selfish; it’s a necessity. Whether it’s a weekly bath, journaling, or exploring a hobby you love, prioritising time for yourself can reduce stress and recharge your energy levels. 9. Nourish Your Gut Your gut health is key to overall wellbeing, influencing everything from digestion to immune function. Incorporate foods rich in probiotics, like yoghurt and fermented vegetables, and prebiotics, such as onions, garlic, and bananas, into your diet. 10. Focus on Gratitude A positive mindset can do wonders for your health. Start a gratitude journal where you jot down three things you’re thankful for each day. This simple practice can improve your mood, reduce stress, and help you focus on the good in your life. By implementing these easy tips, you can create a foundation for a healthier and happier 2025. Remember, it’s not about perfection but progress. Celebrate your successes, no matter how small, and keep moving forward toward your goals. Here’s to your health and happiness in the year ahead!

This one-pan wonder combines creamy white beans, rich tomatoes, and a kick of spice for a quick, hearty meal. Perfect with crusty bread, rice, or as a baked potato topping, it’s a versatile, plant-powered dish that’s sure to become a favourite. Serves 4 Ingredients 2 tbsps Extra Virgin Olive Oil 2 Yellow Onion (small, diced) 1 cup Vegetable Broth (divided) 2 cups Cherry Tomatoes Sea Salt & Black Pepper (to taste) 2 Garlic (clove, minced) 2/3 cup Passata 3 cups Lima Beans (cooked) 3 cups Cannellini Beans (cooked) 6 cups Baby Spinach 2 tsps Chili Flakes Method Heat the oil in a pan over medium heat. Add the onions and sauté for three to four minutes. Add a splash of broth if needed. Add the tomatoes, salt, and pepper, and sauté for five to six minutes or until the tomatoes blister. Add the garlic and sauté for another 30 seconds. Stir in the remaining broth and passata. Bring to a boil then stir in the beans. Reduce to a simmer and cook for eight to ten minutes. Stir in the spinach and cook for another two to three minutes or until it has wilted. Top with chili flakes. Divide evenly between bowls and enjoy!

Say goodbye to starchy tortillas. These delicious burrito jars provide you with all the yummy fillings, just without the tortilla! (Serves 1) Ingredients 1 cup salsa 2 tbsp cooked guinoa 2 tbsp kidney beans, chick peas or cannellini beans 1 tbsp grated cheddar cheese 2 tbsp greek yoghurt Method Evenly spoon each ingredient into the jars. Add ingredients in the order listed. Keep in the fridge for up to two days. Eat straight from the jar!