Inspiring Morning

I had a lovely morning yesterday talking about healthy eating with a group of ladies with secondary breast cancer. I am always amazed and humbled by the strength and positivity of those affected by cancer. And it reminded me that there is now so much science and research about how food and the correct nutrition can support your body when going through this horrible illness. Please do get in touch if you are part of a group who would welcome a talk or would like to have a private consultation.


Eat Your Way to a Healthy Heart

Are you interested in the health of your heart?

Then don’t forget to get a ticket for my talk at Well Natural in Salisbury on 14th May 6pm – 7pm. Tickets are just £10 and you will entered into a draw to get a voucher for Well Natural or towards a consultation with me. Tickets available here or in store.

The talk is aimed at those wanting to prevent heart disease and those looking to improve heart disease symptoms.

  • Get top nutrition and lifestyle tips based on clinical research.
  • Learn which foods to include and which to avoid.
  • Find out about supplementation – is it necessary?
  • Learn how to construct healthy meals.

Handouts will be provided to take away to get you started on the road to a healthier heart.


How to go vegan

Well Natural and the Nutrition Team at Body Fabulous have teamed up to launch ‘The Salisbury Vegan Challenge’. Have you been struggling with your weight, health issues or fatigue? Would you like to detox your system and try ‘plant based’ vegan eating? Maybe you are looking to make a longer term change and permanently adopt a vegan lifestyle?

Well Natural and Body Fabulous are hosting a ‘Go Vegan’ evening on Thursday 18th October 6-8pm where you will have the opportunity to listen to Amie Richmond and Andrea Burton from the Body Fabulous nutrition team, explain the health benefits of plant based eating for your health as well as help you avoid any nutritional deficiencies when swapping to plant based eating.

Following the talks all attendees will be able to shop in store receiving a 5% discount off EVERYTHING purchased on the night. Whether you want to slim down after the summer holidays or just explore another way of eating for your health then this fun informative evening will have you feeling fabulous in no time!

Tickets are £20 – available here. Talks are 6.15pm-7.30pm then store is open till 8pm for in store purchases.


Chocolate is good for you!

I think it’s time we talked about chocolate – because chocolate always makes us feel better, right?

We all know that refined sugar is not good for us, especially for those that suffer with anxiety, and that we must do everything we can to help balance our blood glucose levels.  So people often ask what they can do to get a sweet treat and this is where I explain that chocolate is not as bad as people make it out be – it just depends on the type of chocolate.  Very dark organic chocolate and raw chocolate have some excellent nutrient properties.  Cacao (not cocoa) is the raw and unprocessed form of chocolate and the cacao bean is one of the most nutrient dense foods out there – with over 1500 active phytochemicals!!  A couple in particular (anandamide and phenylethylamine if you are interested) are fantastic for elevating mood, clear creative thinking, provoking euphoria and enhancing focus and clarity. Lavender and Rose are also good for enhancing mood especially during times of anxiety. So……. I found a great recipe for lavender and rose chocolate from the fabulous Dale Pinnock – but remember – just a couple a day.

  • 100g 70% dark chocolate
  • ½ tsp lavender flowers
  • 5 drops lavender essential oil
  • 6 tsp rose water

Break the chocolate into small pieces and place in a heatproof bowl over a gently simmering pan of water. Allow the chocolate to melt. Add the lavender flowers and the two essential oils, mix well and transfer to the moulds of your choice, an ice-cube tray would be ideal, pop in the fridge or leave to set. And enjoy!



A is for Antioxidants and Anxiety

Today’s ramblings are all about the antioxidant nutrients Vitamin A, Vitamin C and Vitamin E to help with anxiety.

One particular research study found that people with generalised anxiety disorder have significantly lower levels of Vitamin A (beta-carotene), Vitamin C and Vitamin E, all of which have antioxidant properties. And after six weeks of supplementing with these vitamins, researchers observed a significant increase in the blood levels of these nutrients, and the anxious patients experienced a significant reduction in their anxiety. Researchers have also found that taking both Vitamin C and Vitamin E together reduces anxiety whilst several other studies have shown that high dose Vitamin C can decrease anxiety.

In addition to getting Vitamin C from fruits and vegetables, you can take a good food-grade Vitamin C supplement but stop as soon as you get to bowel tolerance and reduce your dose until normal stools resume!! Please speak with a qualified nutritionist for advice.

Good food sources of Vitamin E include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash. And for Vitamin A, you should get enough from food, such as grass-fed beef liver, pastured egg yolks, grass-fed butter/ghee, carrots, sweet potatoes, kale, spinach and broccoli.

Antioxidants have plenty of benefits for the body but when specifically linked to anxiety they can also help to reduce your body’s main stress hormone – which can only be a good thing if you are a stressed individual (and who isn’t in these modern times).

So, I’m off to ‘eat the rainbow’ from a few portions of fruit and vegetables – which is easy to do with a lovely salad on a hot day.


Cancer Support talk at Well Natural

This Thursday I’m speaking at a Cancer Coaching support evening at Well Natural in Salisbury from 6.00pm to 7.30pm. Tickets are just £10 and proceeds go to the World Health Heroes and can be bought at: https://www.wellnatural.co.uk/Seminar/77/Cancer-Support-Talk. This is for anyone who has been affected either directly or indirectly and would like some holistic person centred support. Please share far and wide as you never know who is in need.

The #WorldHealthHeroes is a community of reputable wellbeing experts both locally and nationally that are working to educate, treat and support as many people as they can across the world. Making complementary health, alternative medicine and spiritual guidance affordable and accessible to all people.



Today I want to talk about blood sugar and why it’s important to keep your levels balanced throughout the day to help with anxiety and many other things.

So here’s the technical bit: A dip in blood sugar can create a physiological stress on the body. The body responds by producing cortisol, the stress hormone, which in turn increases anxiety and can also cause issues with sleeping.

What most people tend to do when stressed is eat something sugary. This is because your body is telling you that it needs a quick source of energy (sugar) to run away from the perceived threat that is causing the stress. Our bodies haven’t yet caught up with the concept of 21st century stress – that it does not mean running away from a tiger, it means sitting at a desk because of a looming deadline. Eating something sugary on an empty stomach during a stressful day will spike your blood sugar quickly. And, as we all know, what goes up must come down (pinching one of Amie’s favourite sayings J). When your levels drop, your body goes into a stress response again and produces more cortisol which makes you more anxious and you reach for the sugary foods again.  It’s a vicious cycle…..

So what can you do?

Make sure you eat regularly (every 3 to 3 ½ hours is ideal) and aim for both protein and carbohydrate at every meal or snack (and include essential fats at the main meals). Avoid high sugary treats if anxiety or insomnia is an issue for you. Eat plenty of fibre such as legumes, beans, flax seeds, chia seeds, oats, hemp seeds and nuts. Fibre will help promote satiety, slow digestion and help you crave less sugar. And a final tip: Eat low glycaemic foods which release sugar at a slower rate because they take longer to break down in the intestine. Examples include sweet potatoes, green apples, berries, beans and oats.

Happy balancing x


Chicken Soup for the Soul

All over the world, chicken soup is known for its healing properties. The anti-inflammatory properties of a good bone broth are excellent for the gut (the health of which we know is linked to the health of the brain) and packed with immune-supporting minerals. Both restorative and therapeutic, this one-pot meal with aromatic vegetables and herbs is slow-cooked so that it can deliver the nutrients in a super easy-to-absorb form. And then, of course, there’s that comforting taste of nostalgia – it makes me smile, relax and feel good all at the same time J

All you need is a really big pan to fit the whole chicken and veggies in. So here goes:

  • 1 x 1.8kg chicken
  • Lots of water (approx. 5 ½ pints or 3.15 litres)
  • 2 medium onions, peeled and roughly chopped
  • 1 small leek, chopped
  • 3 cloves garlic, peeled but left whole
  • 3 carrots, roughly chopped
  • 3 sticks of celery, roughly chopped
  • 4 bay leaves
  • A few sprigs of thyme
  • Small bunch each of flat leaf parsley and dill, roughly chopped
  • Sea salt and freshly ground black pepper, to taste


  • 2 handfuls of egg vermicelli or spaghetti, broken into bits (if gluten free, use quinoa or rice spaghetti)
  • 4 oz of frozen peas


  1. Rinse the chicken and place in a very large saucepan. Cover with water until it reaches at least 8cm (3in) above the surface of the chicken. Bring to the boil, then turn the heat down and simmer for 30 minutes. Skim off any froth that comes to the surface.
  2. Add the rest of the soup ingredients (apart from the parsley, dill and noodles, if using) and bring everything back to the boil, then turn down the heat and leave to simmer for 1 ½ hours.
  3. Carefully remove the chicken (use a slotted spoon) to a large dish and leave to cool slightly. Using two forks shred the chicken from the bones and set aside (you can reserve the skin and bones to make another stock).
  4. Cover and simmer the soup for 30 minutes. Add all your shredded chicken meat to the soup, along with the parsley, (if using add the vermicelli and frozen peas) and cook through for 5 minutes. Season with salt and pepper, sprinkle with the dill and ENJOY.

Menopause Seminar on Sunday 29 April

This seminar is designed for women experiencing some of the harder side effects of the menopause – with me, Julie Milton from Resolve Hypnotherapy and Amie Richmond from Body Fabulous all speaking about the latest research on foods and supplements to add and indeed avoid in your diet plus tips and techniques on resetting thought patterns when it comes to menopause – Just 3 tickets left which are available for just £20 here Sunday 29th April 10-11.30am at 65 New Street, Salisbury

Image may contain: 1 person



Bacteria and anxiety

I’ve gone a bit scientific today after looking at some research reports about gut health. My reading has further reinforced that the health of the gut is a vital factor when helping and supporting anxiety. One study in particular that looked at more than a thousand people with digestive disorders, found that 84% had anxiety and 27% had depression.

Research in this area is in its early stages but, as I’ve said before, we know that more than 90% of our serotonin – our good mood neurotransmitter – is produced in the gut under the influence of the gut microbiome. The microbiome contains a variety of bacteria, two of which are Lactobacillus rhamnosus and Lactobacillus plantarum, and they produce something called gamma-aminobutyric acid (GABA) which is our calming neurotransmitter. Now GABA is interesting because it can help to calm our core stress axis – the hypothalamic-pituitary-adrenal (HPA) axis – which has been seen to be hyperactive during anxiety. Increased intestinal permeability (or Leaky Gut) can trigger inflammation and cause an imbalance in the bacteria in the microbiome which in turn can trigger or increase anxious behaviour. The research is ongoing but gives us some food for thought.

If you want to know more about supporting the health of your gut, have a look at the Gut Health Seminar in Salisbury on May 20th from 10.00am to 1.00pm (Tickets are available here).