http://www.thenutritionandwellnesscoach.com/

The Nutrition & Wellness Coach, Harpenden (2025)

12/08/2025

Holiday Nourishment! ☀️

We’re currently in Spain enjoying lots of Mediterranean delights! Here’s my top supermarket picks on a self catering holiday. We’ve got a lovely Aldi opposite us full of different ways to support our gut health, hormones & energy whilst away:

🦠Probiotics - gut health can get a bit out of sync with travel. Kefir & kombucha are really great probiotics to help add in some extra friendly bacteria.

🍑Fruit - I’ve taken the opportunity to try lots of different varieties as each will have different levels of prebiotic fibre to feed our microbes. I’ve got locally grown figs, nectarines, apricots & different types of peaches.

🍅Salad veggies - I’ve found some different varieties of cucumber & tomatoes here. This is a prickly pepino along with a tomate rosa, negro & mar azul. Particularly delicious with some evoo & Himalayan salt. I’ve also found an aubergine rayada - we ate these raw in Japan with a miso dip so going to try to recreate!

🥬Tinned veggies - another great addition to meals abroad when fibre intake might be lower than usual. We’ve enjoyed white asparagus, artichokes & sauerkraut.

🐟Tinned fish - a cheap way to get great protein & omega 3s in. Sardines, mackerel & melva. My husband has been making a mix with some sour cream & it tastes fabulous!

Have you found any good nice additions while away?

05/08/2025

Nutrition & Wellness Tips from Japan! 🇯🇵

It was so interesting immersing ourselves in a different culture and making a few observations that I intend to take on board with my own nutrition and wellness strategies!

🍣Start the day savoury - sushi tastes just as great at breakfast!

🍽️Take your time to eat - we noticed everyone eats really slowly which is great for digestion.

🪑Stop to eat - eating on the move or on the subway is seen as impolite. Sitting down to eat or at a standing table was the norm instead of on the go.

🍜A side of miso noodles is an elite addition to any meal! Miso is fermented so a wonderful probiotic to support our gut health.

🥝Puddings were mostly a handful of fruit alongside a Matcha - since perimenopause I’ve craved more sweet foods but a few cherries & slices of kiwi were just enough to satisfy that sweet craving after a meal.

🥢Hara hachi bu - a mantra the Japanese live by to eat until you’re 80% full. Tricky when you’re on holiday & wanting to taste lots of different flavours but a really mindful way of eating to take forward.

🍺Enjoy a whisky highball - there wasn’t much red wine to choose from but I discovered whisky & soda is a great combination!

Have you adopted any tips from your travels this summer?

18/07/2025

Buffet Breakfasts! 🥞

This past week we’ve been staying in Tokyo & have had such a fabulous time exploring this wonderful city. 🇯🇵

For our first breakfast, we headed to the hotel buffet & rather jet lagged was drawn to the pre-made Bircher muesli & pastries. As expected, I was hungry soon after!

During the rest of the week I’ve experimented with putting some more savoury breakfasts together:

🥚Veggie omelette with smoked salmon, roasted veg & miso noodles

🍣Tuna & mackerel sushi with grated veg & seaweed

🍚Roasted salmon & vegetable pulao (a rice dish cooked with spices & veg)

🫘Beans & rice - this is what my husband’s work colleague told me he has for breakfast everyday. It was tasty but definitely more an evening dish for me!

All these meals have kept me so much fuller. We know that starting the day with protein, fibre & healthy fats through perimenopause & post menopause serves us well & I’ve definitely felt this.

This summer, if you’re at a buffet notice how they tend to put the cheaper items as you walk in (bread, pastries etc) & the quality protein at the back. It’s definitely worth starting at the back!

What’s your first meal of the day?

01/07/2025

Wellness Lately….

💦Watering & picking delicious organic plants from my parents garden while they’ve been away
🫛Reminiscing about shelling peas & eating them during allotment weekends when I was little
🐌Lots of re-homing to do!
🥔From this…
🥗To these beautiful salads
🍗Weekend bbqs - venison burgers are delish!
🧑‍🍳Evenings out with lovely friends
🍫Always room for dessert
🥚Brunch boards
🎉Celebrating a lovely friend’s 50th
🍣Yummy bento boxes included in the evening spa package
🏎️Such a great film just in time for my first trip to Silverstone this weekend!
🫐Cooling down between clients this week with lots of frozen berry smoothies

Hope you’re managing to keep cool, I’m definitely looking forward to some better quality of sleep later this week! 😴

17/06/2025

I love to detox in the Summer months - have you ever tried one?

My three day metabolic midlife detox is based on a fasting mimicking diet & it’s full of nourishing smoothies, soups & veggie bakes. It’s a time to completely flood your body with nutrients & by doing so, you trigger a natural healing response which brings about a number of amazing body wide benefits:

Improved gut health
Increased energy levels
Lowered blood glucose levels
Improved insulin sensitivity
Reduced inflammation
Improved blood pressure
Lowered levels of unhealthy fats (LDL cholesterol)
Improved appetite control
Increased fat burning

This detox is absolutely not a fad diet - it triggers a healing state that we can very naturally put our body into & thus build on our health whilst reducing disease.

Our bodies naturally detox all of the time. However, focusing on a fasting mimicking diet for 3 days enables our bodies to discard what’s damaged or unhealthy as a priority.

It’s a wonderful spring clean for the body! You really can feel rejuvenated after a couple of days. I always feel more energised with a much happier gut & love supporting others to do the same at detox retreats during the year.

As well as a 3 day information & recipe plan, you’ll receive my support for the week leading up to the detox, as well as during the detox.

Please get in touch if you’d like to know more!

10/06/2025

Oura ring verdict!

A few of you have been asking about my experience of the Oura ring. I thought it would be great accountability for movement through the day but it’s provided so many more insights.

This alert popped up a few weeks ago which was a little alarming! But rather than pushing through what I was feeling in my body, there were a few timely reminders to slow down.

It’s definitely made me more accountable to looking after me. Something that can slip down the priority list especially in midlife. We often put so much before our own health but when we’re experiencing hormonal imbalance, offering increased support to family members (especially at the moment during exam season!) & the increasing feeling of overwhelm it’s bound to have an impact on stress levels.

There’s lots of really useful information in the app on what to do to prioritise our health - I’ve been getting into nature more and focusing more consistently on breathwork & it’s making a positive difference - see last photo!

It’s also such a useful tool in perimenopause to have an accurate cycle tracker & to know when sleep hasn’t been optimal to be more tuned in & aware of the impact this can have & adjust accordingly during the day.

There’s also a new meals feature which I’m trialling this week - will let you know how I get on!

What’s your experience of health tracking? Do you find it helpful?

25/02/2025

A little Insta break last week while we had a family break in Spain. A lovely relaxing week with some beautiful weather ☀️

🥣Breakfast outdoors - an overnight oat/chia/seed mix with carob granola, kefir & soya milk. Carob is a Mediterranean alternative to cacao - very delicious and nutrient dense. 🌱

⛱️Lunches on the beach - melva is a fish that belongs to the tuna family & like most canned fish more affordable than fresh.

📚Getting stuck into a good book - this is a lovely read, short chapters & great characters!

🍩Holiday treats - never a proper holiday without churros!

🍊Sight-seeing - beautiful Orange Square in Old Town Marbella.

🐟Delicious seafood delights - so much fresh fish to choose from.

📸My selfie photo-bomber!

🍷Cheers!

Back fully refreshed and ready to welcome my new one to one clients onboard. 😀

11/02/2025

Last week was the final week of my new Women’s Wellness Programme. I absolutely loved supporting my Wednesday evening and Friday morning groups to enhance their nutrition and wellness over the past four weeks.

Here’s what some of them had to say about the programme 👆

If you’d like to know more or would like to join the waiting list for my Spring dates, please comment here or drop me a message! More to come soon.

04/02/2025

🥝Creamy Kefir Kiwi Porridge🥝

Are you hitting your daily fibre goals?

We should all be aiming for around 30g of fibre a day but most of us sit around 9g. This isn’t something we need to measure, but with the focus being high on protein in perimenopause & post menopause, sometimes it’s easy to forget to fill our plates with veggies!🌱

Kiwi fruit is a great source of fibre and vitamin C - added to a diverse mix of oats, nuts and seeds you’ll have almost half your daily intake taken care of.

I’ve also added some kefir to give a probiotic boost!

What are your favourite fibre adds?

28/01/2025

This week on the Women’s Wellness Programme, we’re discussing gut health. It’s one of my favourite topics as it’s all about what we can ADD IN to our meals.

It has also recently been found that the composition of our microbiome is directly related to the number of menopause symptoms we experience, the severity of symptoms and different types of symptoms. So lots of reasons in midlife to look after it!

Here’s how I built a packed lunch out at the weekend. There are around 20 plant points in here:

Start with your salad basics and then:
ADD extra plants - beans, lentils, hummus
ADD fermented foods - sauerkraut, kimchi
ADD healthy fats - fatty fish, avocado
ADD nuts and seeds - pumpkin seeds, chopped almonds
ADD fresh herbs - dill, parsley
ADD fruit - pomegranate, berries
ADD dressing - avocado oil, extra virgin olive oil

What else can you add in to your meals this week?

If you’d like support to enhance your gut health, please get in touch! ! Look out for my next group Women’s Wellness Programme where we cover this and more or contact me for more bespoke one to one programmes. 😊

The Nutrition & Wellness Coach

12/08/2025

05/08/2025

18/07/2025

01/07/2025

17/06/2025

10/06/2025

25/02/2025

11/02/2025

04/02/2025

28/01/2025

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