Nourish To Thrive Family Nutrition

Nourish To Thrive Family Nutrition Empowering women and children to achieve optimal health through simple diet and lifestyle changes.

Personalised nutrition support in a range of areas, including anxiety, ADHD, hormone imbalance, fatigue, weight loss and digestive health.

Are you struggling with a chronic health issue? Would you like to be able to improve your quality of life and reduce you...
26/03/2026

Are you struggling with a chronic health issue? Would you like to be able to improve your quality of life and reduce your dependence on prescription medication?

Medical treatments and medications play an important role for many people with chronic illness, however nutrition can be a powerful ally when treating conditions such as anxiety, insomnia, IBS, migraines, constipation, reflux, diabetes, thyroid dysfunction, arthritis, hormone imbalance and high cholesterol.

𝐇𝐨𝐰 𝐜𝐚𝐧 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐡𝐞𝐥𝐩?

👉 Just like a car needs the right fuel to run smoothly, your body requires the right nutrients to function optimally. A balanced diet provides essential vitamins, minerals, and other nutrients that are vital for overall health.

👉 Many chronic health issues are closely linked to inflammation (e.g. heart disease, arthritis, and diabetes). Certain foods, like fruits, vegetables, and omega-3 fatty acids, can help reduce inflammation and alleviate symptoms.

👉 Maintaining a healthy weight is key in managing conditions like obesity, which can exacerbate chronic health issues. Nutrition can help you achieve and maintain a healthy weight by controlling energy intake and promoting a balanced metabolism.

👉 For those dealing with type 2 diabetes, proper nutrition is essential. The right diet can help stabilise blood sugar levels, reducing the need for insulin or other medications.

👉 Nutrition plays a critical role in heart health. A diet low in saturated and trans fats, sodium, and cholesterol can help prevent or manage conditions like hypertension and high cholesterol, reducing the risk of heart disease.

👉 The gut-brain connection is increasingly recognised as a crucial factor in managing conditions like irritable bowel syndrome (IBS) and mood disorders. A healthy diet with fibre-rich foods can promote gut health and potentially alleviate symptoms.

Proper nutrition can boost energy levels, reduce fatigue, and enhance overall well-being. For individuals living with chronic conditions, this can make a world of difference in their daily lives.

Clinical nutrition is not a one-size-fits-all solution. It can be tailored to individual needs and health goals, making it a flexible and adaptable tool for managing chronic health issues.

Taking control of your nutrition empowers you to actively participate in your health management. It's a proactive step that can complement medical treatments and enhance your quality of life.

In clinic I regularly see clients with chronic health conditions, creating personalised nutrition and lifestyle plans that align with their specific needs and health goals.

If you have a long term health condition that is getting you down, why not get in touch to see how nutrition can help you on your journey to better health? 💛

I’ve been sharing regularly on this page - helpful tips and insights into women and children’s health and nutrition - bu...
25/03/2026

I’ve been sharing regularly on this page - helpful tips and insights into women and children’s health and nutrition - but I know not every post makes it onto people’s feeds.

If you do see this, even a quick like would be appreciated as it lets me know it’s reaching you 💛

For women in mid life, the advice to eat less and exercise more often does more harm than good. When the body is already...
24/03/2026

For women in mid life, the advice to eat less and exercise more often does more harm than good.

When the body is already under pressure from stress, poor sleep, undereating or the hormonal shifts of perimenopause, pushing harder just creates more resistance.

What your metabolism actually needs is adequate fuel, quality sleep, strength-based movement, stress support, and the right nutrients to keep everything running efficiently.

This week's blog post covers all of this, including why belly fat accumulates, how cortisol and perimenopause are connected, and what to focus on instead of restriction 💛 - link in comments

Thought for the week 🙂
21/03/2026

Thought for the week 🙂

Have you ever tried bone broth? Bone broth is one of the best foods for immunity and gut health. It is rich in minerals,...
19/03/2026

Have you ever tried bone broth?

Bone broth is one of the best foods for immunity and gut health. It is rich in minerals, vitamins, amino acids and other nutrients. The collagen in the meat bones heals the lining of the digestive tract and supports joint health.

I often recommend bone broth to clients but some people can be a bit reluctant to give it a go. My teenage daughters are happy to drink a warm cup of bone broth on its own but my husband and son aren’t so keen.

Here are some tips to incorporate bone broth into your diet if you’d prefer not to drink it straight.
✅ Use it to make soups, stews and casseroles
✅ Use it instead of water to cook rice or quinoa
✅ Cook noodles in bone broth (much healthier than supermarket noodles with their chemical-filled flavour sachets!)

There are two options for making bone broth:

1. Cook it from scratch
Put a whole chicken or chicken carcass in a slow cooker and cover with filtered water. Add a dash of apple cider vinegar and some salt. You can also add vegetables such as carrot and celery.
Cook for 8 hours on low heat then strain the broth and store the liquid in a glass container in the fridge.
Note: If you have histamine intolerance or react to amines, a shorter stovetop simmer of around 45-60 minutes using very fresh bones is a better option.

2. Use a bone broth powder.
There are many bone broth powders on the market. They can be purchased from health food stores, health sections of the supermarket or online.
Bone broth powder is a quick and convenient option. All you need to do is mix it with water and use it as you would regular bone broth.

Why not give bone broth a try? Your gut and immune system will thank you! 💛

🐣 Even though I’m a nutritionist, I am a big believer in “everything in moderation” so there is always a fair bit of cho...
18/03/2026

🐣 Even though I’m a nutritionist, I am a big believer in “everything in moderation” so there is always a fair bit of chocolate consumed in our house at Easter. 🍫

One thing I am committed to is minimising the number of additives my children are exposed to through food as I know how bad these chemicals can be for our kids’ health. If you have a child with asthma, eczema, digestive issues or any kind of sleep or behaviour problems, reducing additives is a must.

With the exception of Aldi's 'Dairy Fine' and 'Choceur' products, most supermarket Easter eggs contain artificial flavours (as well as a lot of sugar and other additives) but some also contain artificial colours linked to hyperactivity in children. Cadbury and Nestle seem to be following Europe’s lead by removing artificial colours from their products, but brands like M&M's still have a long way to go.

If your child can't have dairy or is vegan, try Nomo additive-free, dairy-free, vegan Easter eggs, available at many supermarkets.

If budget isn’t an issue and you are looking to completely avoid additives, try organic chocolate, e.g. Organic Times (available online or at health stores) 🐰 💛

If your child seems to catch every cold going around, it may not just be bad luck.Frequent illness in children is often ...
17/03/2026

If your child seems to catch every cold going around, it may not just be bad luck.

Frequent illness in children is often linked to low immune resilience, which is the immune system's ability to recover fully between infections and return to a balanced state.

Key nutrients like iron, zinc and vitamin D all play a direct role in this process, but deficiencies in these are common and not always obvious from symptoms alone.

Each time a child gets sick without fully replenishing their nutrient stores, recovery from the next illness becomes a little harder. Add in poor sleep, and immune resilience can decline significantly over time.

If your child consistently catches more colds than their peers, takes longer to recover, or never quite seems to get back to full energy between illnesses, it may be worth asking your GP for a blood test.

To find out more, check out this week's blog post 💛

Would you like a free meal planning guide and printable templates?Even though I’m a nutritionist, I sometimes struggle w...
12/03/2026

Would you like a free meal planning guide and printable templates?

Even though I’m a nutritionist, I sometimes struggle with motivating myself to cook dinner, especially at the end of a busy day.

To combat this, I find it helpful to plan my meals each week. It takes less than half an hour and I write my shopping list at the same time.

My meal plans are never set in stone and I often swap meals around but I find that having some sort of plan helps me stay organised, saves me a lot of time and eliminates those stressful 5pm “what am I going to cook for dinner?” moments.

You can even get the kids involved by asking them to choose their favourite meals.

As an added bonus, meal planning saves money and reduces food waste as we tend to only buy what we need. Using a meal plan also reduces the need to rely on less healthy takeaway and fast food options.

If you’d like more help with meal planning, you can download my free Meal Planning Guide from the resources page of my website (see link in the comments) 💛

Eat the rainbow 🌈 Lots of colourful veggies ready for tonight’s stir fry 🧡
10/03/2026

Eat the rainbow 🌈
Lots of colourful veggies ready for tonight’s stir fry 🧡

Have you ever wondered why some people seem to struggle more during stress, puberty or perimenopause?Sometimes it’s not ...
10/03/2026

Have you ever wondered why some people seem to struggle more during stress, puberty or perimenopause?

Sometimes it’s not just hormones or personality. Stress increases the body’s demand for nutrients like zinc and vitamin B6, and in some individuals these losses can also be higher.

Over time, this can affect mood, coping capacity, sleep and resilience.

In my latest blog post, I explore:
• how stress influences zinc and B6 levels
• what pyrrole disorder is and how it fits into the picture
• why certain life stages are more likely to trigger symptoms
• why clinical patterns matter more than a single test

If you or your child tend to unravel during exams, transitions or hormonal shifts, this may help you consider whether nutrition may be part of the picture 💛

To read the full article, see link in comments 👇

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