Annika Nourishing New Life

21/11/2025

Chocolate fruit and nut clusters

Ingredients
100g dark chocolate
(eg Green & Blacks or other good quality chocolate)
15g dried cranberries
40g pecan nuts
5 Nairn’s rough oatcakes
2 teaspoons xylitol
40g flaked almonds
Method
Melt the chocolate in a glass bow set in shallow water over a low heat
Blend all the other ingredients except for the flaked almonds in a blender until roughly chopped
Add the mixture and the flaked almonds to the melted chocolate and cool through
Spoon into 10 -12 cake cases or 20 petit four cases
Chill in the fridge until set

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16/11/2025

Rosemary spiced pecans

Ingredients (Serves four)
2 tablespoons fresh rosemary
1 tablespoon coconut oil
1 teaspoon salt
1 teaspoon smoked paprika
200g pecans

Method
Preheat the oven to 160°C/Gas mark 3
Melt the coconut oil over a low heat and finely chop the rosemary.
Toss the rosemary into a bowl with the salt and paprika and pour the oil on top.
Massage the spices into the pecan nuts.
Spread the nuts onto a roasting tray and cook them in the oven for 25 minutes. Halfway through cooking, stir the nuts so they cook evenly.
Leave to cool before eating.

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09/11/2025

Non-stop sugar cravings? TRY THIS...

Sugar cravings can often be a sign of blood sugar dysregulation. Other symptoms can include low energy, weight gain, mood swings and brain fog.

Nutritionist top tips:
1. Ensure you add protein, fats, fibre to your carbs. Think toast (carbs) with eggs (protein) and avocado (fats) and spinach (fibre).
2. Stop skipping meals. This can leave your blood sugar dropping too low and leaving you ravenous and most likely hangry. You’re more likely to be craving sugar at this point.
3. Eat breakfast within 90 mins of waking. This is to help support your body, which has been in a fasted state all night. If you don’t replenish your glucose levels, your cortisol is going to step in and take over, leaving you stressed out.
4. Avoid coffee on an empty stomach. Particularly important for those sensitive to coffee and see side effects like jitters and anxiety. Save it for after your meal.
5. Support your nervous system. Hug a loved one or a pet, get outdoors in nature, dance around your living room or up your b vitamins, iron and your vitamin D to support your serotonin pathway.

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02/11/2025

Best autumnal Foods to boost your immune system

Colder days - a perfect time to lean on nutrient-dense, seasonal foods that fortify your natural defences. Here’s how each one helps and easy ways to use them:
🍎 Apples – Rich in Vitamin C and polyphenols that help combat oxidative stress. Tip: Slice into oats or bake with cinnamon.
🥬 Leafy Greens (Spinach, Kale, Arugula) – High in Vitamins A, C, K and folate to support immune cells and recovery. Tip: Toss into soups or sauté with garlic and olive oil.
💜 Beets – Provide iron and nitrates for healthy circulation, delivering oxygen and nutrients to immune tissues. Tip: Roast, or blend into a beet-apple smoothie.
🌰 Cinnamon – Naturally anti-inflammatory and antimicrobial; may help with healthy blood sugar balance. Tip: Sprinkle into coffee, oatmeal, or stews.
🌿 Thyme – An antimicrobial herb that can help fight infections. Tip: Steep as tea or add to roasted veggies and broths.
🧄 Garlic – Contains allicin, known for immune-supportive and antimicrobial effects. Tip: Crush and let sit 10 minutes before cooking to activate allicin.
🍋 Lemons – Vitamin C powerhouse that supports white blood cell function. Tip: Warm lemon water in the morning or squeeze over greens.
🥕 Carrots – Beta-carotene converts to Vitamin A, vital for mucosal barriers (your first line of defence). Tip: Roast with thyme or add to blended soups.
🌿 Rosemary – Antioxidant and antimicrobial; supports healthy circulation and digestion. Tip: Infuse in olive oil or add to roasted roots.
Build your autumn plates around whole foods, herbs, and citrus—and give your immune system the seasonal support it deserves.
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29/10/2025

22/10/2025

15/10/2025

What can I expect from a 12-week programme with ANNIKA Nourishing New Life
All programmes can be held face to face or remotely.

We will start with a comprehensive initial consultation. This will be followed by a personalised fertility optimisation plan which includes nutritional and lifestyle recommendations, supplement protocol, functional test recommendations and, depending on the package, a personalised meal planner, recipes and shopping list.

The follow-up appointments are usually scheduled within 4 weeks, and “phone check-ins” are conducted 2 weeks after each consultation.
I believe it is essential to work with clients for no less than 12 weeks to allow for an optimum window to support fertility issues, as that is the length of time it takes to improve egg and s***m quality, enhance IVF, as well as balance your hormones and address issues such as inflammation, gut issues or compromised digestion.
Book online at https://annikanourishingnewlife.co.uk/services/ or book a free health review https://calendly.com/annika-nourishingnewlife/free-health-review . Links in bio.

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08/10/2025

Book your FREE health review and start supporting your hormonal health.
🌟Whilst conventional medicine can create amazing results, conventional medicine plus nutritional therapy can really support your hormonal health.
This is because nutritional therapy is about so much more than just eating your greens. It is a whole body (and indeed whole life) approach which covers your individual biology and personal circumstances and operates by the ethos of getting to the root cause of an issue rather than just sticking plasters on a symptom.
📞 Book a relaxed phone call with me so I can discuss how to enhance your hormonal health, let us do this together 😊

To secure your spot, all you need to do is go to the LINK IN MY BIO or https://calendly.com/annika-nourishingnewlife/free-health-review.
Additionally, pop me an email info@annikanourishingnewlife.co.uk
Give yourself at least 20 minutes on the day of your phone call.

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02/10/2025

Supplements alone won't fix your hormonal health ⁠

🌿 Did you know that if your Gut is permeable or if the bacteria ratios are imbalanced, it can hinder the absorption of vital vitamins, minerals, and nutrients from both food and supplements? ⁠

🍎 When it comes to anaemic individuals, relying solely on extra iron supplementation might not provide the desired results. Instead, we emphasise the importance of a quality probiotic. Why? Because it aids the body's processing system, enabling it to utilise nutrients effectively.⁠

This is why, as a nutritional therapist, I can support your gut health in conjunction with strategic supplementation to see improvements in nutrient deficiencies.
Book a free health review now via my Bio or https://calendly.com/annika-nourishingnewlife/free-health-review and start supporting your hormonal health.
Additionally, pop me an email info@annikanourishingnewlife.co.uk

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24/09/2025

Mindfulness
This is your sign to take as little as 5 minutes to practice mindfulness - whether it be through meditation or controlled, deep abdominal breathing, mindfulness has the ability to diminish unwanted anxious thoughts and allows us to hold firm to the present moment.
Deep breathing can help release tension, relax the mind and body, improve energy levels and elevate mood.
How:
Breathe in quietly through the nose for 4 seconds.
Hold the breath for a count of 7 seconds.
Exhale forcefully through the mouth, for 8 seconds.
repeat the cycle up to 4 times.

17/09/2025

Tips for optimal health - Enjoy what you eat
Eat mindfully with joy and gratitude as much as you possibly can. This I believe wholeheartedly. There is never any reason that anyone should eat food they dislike, there are always alternatives available in my opinion. I also know that the way you cook some foods can have a huge impact on taste, appearance, and texture, especially for "fussier eaters". Exploring this aspect of eating is incredibly interesting and can be incredibly helpful for clients who feel stuck with the foods they choose.
If you would like a more personalised plan with myself to really dive into supporting your health concerns, book a relaxed chat with myself by going into the free health review link in my Bio or visit https://calendly.com/annika-nourishingnewlife/free-health-review
Shop programmes https://annikanourishingnewlife.co.uk/services/ (link in bio).