1. Weekly Tip - Bone broth

    Bone broth is a stock made by simmering beef, chicken, fish or lamb bones with vegetables and herbs over a period of time (ideally over 24hours) Its not expensive to make (you can use the scraps of bones from your next Sunday roast) If you don't have time or desire to make your own bone broth you can buy it online and have it delivered to your door. Just make sure its organic and grass fed. Bone broth may seem like an old fashioned remedy for helping fight illnesses, but it works! Its soothing, easy to digest and packed fill of nutrients - just what the Doctor ordered.
    It is in my opinion the healthiest homemade “supplement” that you can add to your diet and we would all benefit greatly from including it in our day to day life. It can be heated up and as enjoyed as a hot drink, added to soups, gravies, rice, couscous or pasta while they cook. The gut health benefits from bone broth alone should be enough of a reason for everyone to include it
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  2. Weekly Tip - Chocolate protein balls

    A perfect snack to have on the go or when you get that chocolate craving. Packed full of protein, fibre and other healthy nutrients. They can be enjoyed by the whole family.
    • 3 tablespoons organic coconut oil
    • 10 dates (soaked in boiling water for 15minutes)
    • 2 tablespoons nut butter ( I used almond butter)
    • 1 can of organic cannellini beans drained and rinsed
    • 1 scoop of pure whey protein powder (pea protein if you want to keep it vegan)
    • 50g raw cacao powder
    • 2tsp of milk (I used koko coconut milk)
    • Desiccated coconut to roll the balls in.
    1. Soak the dates for 15minutes in boiling water to so
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  3. Weekly Tip - Don’t let yourself get dehydrated during the heat wave!

    During this heatwave our bodies will sweat more, when the sweat evaporates from our skin it cools us down. The more we sweat the more likely we are to become dehydrated. 
    A small negative water imbalance can have an effect on our mental and physical performance. Dehydration is most commonly mild, but it can quickly become severe with vomiting, diarrhoea, fever, diuretics, kidney failure to name a few. When we feel thirsty we are already 1-2% dehydrated, so getting into the habit of always having a water bottle with you and taking regular sips often is important - and one of the most simple ways of improving your health and wellbeing.
    Drinking water is the best way to prevent dehydration and treat the symptoms of it. Getting into the habit of carrying around a water bottle and taking sips regularly will help keep you hydrated.
    Whilst drinking
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  4. Important supplements during pregnancy

    Taking a pre natal supplement is the best way to ensure that you are getting all the correct vitamins and minerals during pregnancy to support your health and the growth and development of your baby. Most pre natal supplements contain everything you need, but always do your research first to make sure they contain all your essential nutrients. 
    If you have decided to start trying for a baby I would recommend taking a folic acid supplement straight away. Ideally all woman of childbearing age should supplement with 400mcg of folic acid every day regardless if they are trying for baby or not as neural tube defects occur in the first month of pregnancy - which is often before many woman even know they are pregnant.
    Other vitamins and minerals to take into consideration are…..
    Calcium - Calcium deficiency can occurs during pregnancy when the m
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  5. Weekly Tip - Foods that can make hay fever symptoms worse.

    Hay fever isn't fun at the best of times, and whilst there are foods that can improve our symptoms, there are also foods that can make us a lot feel worse. If you suffer from hay fever or other allergies paying attention to what you eat or drink can help significantly!
    Eating foods that contain histamines should be avoided. Histamine is a chemical produced by our body and found in certain foods that can have a wide variety of effects from itchy skin to congestion to nausea (and there are many other symptoms). Foods to limit or avoid during a hay fever flare up are : nuts, packaged meat such as salami, fermented dairy and other foods, aubergine, beans and pulses, pickled and canned foods, shellfish, refined sugar, ready meals and chocolate. Unfortunately it’s not just foods that contain histamine, but your favourite alcoholic beverage could be contributing to the worsening symptoms. Try avoiding or limiting wine, beer and cocktails. 
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  6. Weekly Tip - Benefits of Raw Garlic in the diet

    • One of the main compounds found in garlic is allicin. Allicin is produced when the garlic clove is chopped or crushed - it also gives garlic its strong smell. Allicin has been found to reduce inflammation and has antimicrobial properties. Unfortunately its destroyed when heated - so to get the full benefits from garlic we need to eat it raw and ideally leave it to rest for 10-15minutes or so after chopping/crushing.
    • Studies have been done over the years on the effects of garlic when it comes to helping to prevent certain types of cancers. The results of the studies have shown that increasing your intake of raw garlic may help reduce the risk of these types of cancer. 
    • Regular consumption of garlic has shown to work as a preventative and treatment for many cardiovascular
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  7. Weekly tip - Blueberries

    Blueberries are one of my favourite fruits and I’m lucky to be able to include them in my diet daily. Have a read below of why you should try adding to them to your diet as often as possible.
    Blueberries contain calcium, iron, magnesium, phosphorous, manganese, zinc and vitamin K - which are all excellent nutrients for strengthening and increasing bone density.
    Blueberries are good for heart health - studies have shown that when eating blueberries (ideally daily) blood pressure can be lowered.
    The high fibre and antioxidants found in blueberries can help lower bad cholesterol. They also contain calcium, potassium and magnesium which can help in reducing blood pressure and can regulate the working of the heart muscle. 
    Studies have shown blueberries to help fight and protect certain cancers.
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  8. Matcha

    Matcha is made from the leaves of the same tea plant that regular tea comes from. The only difference is how they are grown, when the leaves are picked and how they are processed. Tea plants used to make matcha are usually shaded for 2weeks before picking to increase the chlorophyll levels. Once the leaves are picked they are then steamed, dried and finally ground into that fine green powder we all know as matcha.
    Matcha has more nutrients in it than regular tea as the whole leaf is ground. Matcha is full of antioxidants, in particular one type called Catechins. Studies have shown Catechins to be extremely powerful in preventing oxidative stress in our cells caused by free radicals. As mentioned in previous posts oxidative stress is the route cause of most chronic illnesses. In addition Catechins help regulate blood pressure, help with body fat loss in particular visceral fat (The bad fat surrounding our internal organs.)
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  9. Spinach - top 3 benefits

    When you think of healthiest vegetables…spinach definitely always comes to mind. And for good reason too! One of the most nutrient dense foods around, packed with antioxidants, vitamins and minerals. 

    Including spinach in your diet regularly has many health benefits and as it’s not the most strongly flavoured vegetable it can easily be added to many dishes (even raw in smoothies) with out altering the flavour!

    Top 3 health benefits of spinach 

    1. Eye health - Spinach is packed with a healthy dose of vitamin A in the form of carotenoids. Studies have shown vitamin A to help keep our eyes healthy and slow down macular degeneration. 
    2. Help protect against cancer - Studies have shown that spinach (along with other green leafy vegetables) can help protect us from different types of cancer. Spinach antioxidant properties reduce the levels of oxidative stress and inflammation in our body. Spinach also contains chlorophyll whi
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  10. Spinach, goats cheese and caramelized onion tart

    A delicious meal to be served with a leafy salad, or cut into small squares as a popular appetiser.

    Once all the ingredients are prepared its really quick to put together and only needs 20minutes in the over.



    Caramelized onions (see below for ingredients)

    4 handfuls of spinach

    1 tablespoon olive oil

    1 garlic clove mashed

    1 tub of soft goats cheese

    1 roll of ready rolled puff pastry.


    Caramelized onion ingredients

    2 onions sliced

    1 tablespoon butter

    1/2 tablespoon sugar

    500ml water



    1. Add the sliced onions to a saucepan along with the butter, stir until butter is melted and coating the onions.
    2. Add the water and sugar and bring to a simmer.
    3. Leave to simmer for around 40minutes.
    4. Once all the water has boiled down stir the
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