This week has been full of bad news for our health, with headlines about weight loss injections, childhood obesity and statistics that over 50% of the world’s population are destined to be obese by 2050. The good news is that we can do something about our ever-expanding waistlines. We know that the food we choose to eat has a profound effect on our health and well-being and yet we choose to eat ultra processed food and too much sugar. We eat on the go and in our cars instead of sitting at a table. We sit more than we move and many of us have lost the essential life skill of cooking. I overhear ..read more

How often have you bought a nutritional supplement, only you to take it a couple of times and then shove it to the back of the cupboard and forget about it? Multivitamins, fish oils, green powders and probiotics are just the start. Most of us have been seduced into buying supplements with life-affirming promises of better digestion, improved immunity, glowing skin or balanced hormones, but how do we know if what we buy is doing us any good? The first thing to remember is that supplements do what they say on the tin – they are a supplement to a decent diet, not a replacement! They have their pl ..read more

Does the time we eat our meals matter? Lots of people swear by intermittent fasting, but is skipping breakfast the best way to do this? The idea of intermittent fasting is that we restrict our meals to a particular time period (usually eating within an 8-12 hour window) and have an overnight fast of 12-16 hours overnight. The benefits include weight loss, better digestion, recued inflammation and even improvements to our cardiovascular health. Mornings can be hectic. You might be trying to get yourself, the dog and your kids out of the house, never mind having to feed everyone too. So skipping ..read more

I had an interesting conversation with a client this week. A life-long calorie counter, she commented that when you get it right, eating well means you don’t have to fight your own willpower to stop eating badly. Switching the balance on your plate can leave you feeling fuller for longer, cut cravings and leave you a lot more satisfied than diet foods and watching your weight! Out with the diet drinks, low fat yoghurts and calorie counted ready meals and in comes a bit more protein, a lot more vegetables, more fibre, loads more healthy fats and to be frank about it, a lot better tasting foods ..read more

How much do you think about the friendly little microbes that call your gut home? Do you choose foods you think they will like, eat in a way that supports the diversity and abundance of bacteria in your gut microbiome, or never give these friendly bugs a second thought? We all have a unique balance of bacteria in our gut microbiome. It’s a bit like a fingerprint – no two microbiomes are identical. When we hit the right balance and eat in a way that helps our probiotic bacteria thrive, we are rewarded by a whole myriad of health benefits that go far and beyond digestive health. This week, as N ..read more

There are a few signs that spring is on its way and with the start of a new month, it is the perfect time for a refresh. February is a more optimistic month to make some healthy changes than the cold depths of January. The days are starting to get a little bit lighter and brighter and it feels like we are slowly emerging from our winter hibernation. Make the most of the brighter mornings and lighter evenings and get outside as much as you can. The more natural daylight we can get, the better. It helps to reset our sleep-wake cycle to help us feel a little more energised in the mornings and rea ..read more

The after effects of storm Eowyn have made it a hard week for so many. If you have had storm damage, or have been without power this week, you might be surviving on the kindness of friends and family to nourish you. If life is busy and you are under more stress than normal, grabbing food on the go is ok for a quick fix every now and again, but what your body really craves at times like these is nourishment. That doesn’t have to mean spending hours batch cooking, or menu planning to within an inch of your life. Simple, well considered choices are what it takes. Here are some ideas. Keep things ..read more

Bowel cancer tests are offered to all adults aged 54 to 74, but a recent study, published in the Lancet last month shows that rates of early-onset bowel cancer, in people under 50, are on the increase. Some of the blame for the surge in rates of bowel cancer has been pointed at our poor diet. A diet high in red meat, processed food, sugar, and convenience food is not a great idea, but it has become the norm. Studies firmly point the blame at a diet high in red and processed meats, fast foods, refined grains, alcohol and sugary beverages, as risk factors with a worrying relationship with an inc ..read more

Do you look forward to a glass or wine at the end of a busy day, or celebrate a Friday with a couple of gin and tonics? Coping with symptoms of the menopause can be tricky. From hot flushes and mood swings to sleep disturbance and joint pain, the symptoms and severity vary from woman to woman. A glass or two can feel like an easy way to help yourself feel better, give yourself a treat, or help to forget about the stresses of the day, but it may increase the severity of common symptoms of menopause. Is your drinking affecting your well-being? Although alcohol can seem like an easy easy way to c ..read more

We spend around 40 hours a week in the workplace, so the habits we build into our work day really make a difference to our health and wellbeing. If you are on the road, pressed for time or work in a remote location and are not well organised, that can mean you end up eating food that may not be doing your health much of a favour. With a little thought and preparation, you can transform your health, wellbeing and nutrition by changing a few of your daily habits at work. Put the kettle on A quick cuppa before you start your working day can help get your head in the right place and get you ready ..read more