Nutritionally Nicola

26/05/2026

So excited to be involved in the Marlborough Business Network event this week at The Parade Cinema Marlborough. Please come along if you’re in the area 😊

We warmly welcome you on Thursday 28th May from 5:30pm - 7pm to join us for an evening of connection, conversation, and wellbeing hosted by us here at The Parade Cinema Marlborough! 🧘‍♂️🍃

Discover a fantastic range of local health and wellbeing experts all gathered in our beautiful courtyard. Whether you're looking to improve your lifestyle, boost your mindset, or simply explore new approaches to wellbeing. There's something here for you.




Coco & Roses
Nutritionally Nicola jothomas
VanessaPickford
AM Physio
Laura Fishlock Osteopathy






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The Parade Cinema Marlborough Print Image

08/05/2026

Sometimes you just need to slow down and take in what’s around you. Listen to the birds singing, appreciate the sun on your skin and the colours of nature. Take some deep breaths to help your body slow down and relax. It will thank you for it 😊

02/05/2026

This morning I needed a breakfast to keep me going a bit longer so I opted for this! A poached egg with avocado on sourdough toast, some watercress on the side with a drizzle of olive oil.
Lots of protein, healthy fats, fibre, iron and more plus the bread had been in the freezer so had built up some resistant starch which the gut microbiome loves! Yum 😋

28/04/2026

The US published their new food pyramid earlier this year with the tagline "Eat Real Food". Whilst it needs to be combined with the accompanying detailed guidelines, it's a great simple graphic to remind us to ditch the ultra-processed foods and eat real foods which our bodies recognise and can process for their benefits.

It's also nice to see red meat, dairy and eggs included as all these foods have many benefits for our health when eaten in the right form and the right frequency.

25/04/2026

I love chia pudding as they're full of protein, fibre and omega 3 and you can adapt to your taste. Today I decided to use almond milk but wanted something tropical. So I blitzed some coconut flakes, mixed them with the milk and seeds with a drizzle of maple syrup. I then blitzed frozen mango and once the chia was set, added a layer of mango and a sprinkling of the coconut on the top.

With this warmer weather it made me almost feel like I was somewhere tropical.....almost!!

24/04/2026

My veg box this week was full of salad ingredients so I decided I needed a tasty dressing. I fancied something creamy so I blitzed some parsley, tahini, garlic and yoghurt together - very tasty! I added a couple of "surprise" egg muffins from the freezer which turned out to be spinach, sweetcorn & feta.

Why don't you have a go at creating a salad dressing using yoghurt or kefir and whatever else you fancy?

20/04/2026

I've just finished reading The Ageless Brain by Dale Bredesen, MD.

Its a fantastic read and as someone with a special interest in supporting neurodegeneration through nutrition and lifestyle, the book is so encouraging in showing this is possible whether ahead of or alongside medication.

I'd recommend it to anyone who wants to nurture and support their brain health - which should be everyone! So whether you're looking to future proof or support those already suffering from cognitive decline this book is for you 😊

17/04/2026

This week in my Athena networking meeting I shared a quick and simple tip to help calm your nervous system.

It focused on stimulating the vagus nerve - the main communication pathway between our gut and brain but also the master switch for the parasympathetic nervous system (PNS). When the PNS is under stimulated (which is probably most of the time in many of us) we're in a continuous stress response, but when we activate it we move into calm and healing mode.

What's the tip? Simply gargle some water vigorously for 30 seconds. The movement of the throat muscles stimulates the vagus nerve which triggers the PNS, calming your body. It's a great one to try before bed!😴

The Athena Network - West Berks

25/03/2026

Cottage cheese, I love it and I think it’s a hugely underrated food. It got associated with dieting in the 80’s and 90’s (I remember my aunt constantly eating it in jacket potatoes) and I don’t think it’s recovered from that!

It’s a great source of protein and calcium and can be added to recipes to boost the protein level and provide moisture. Add it to omelettes, egg muffins, a salad with beetroot or an oily fish, or mix it with greens, feta, lemon and eggs and wrap in filo pastry - so tasty!

I can’t take credit for the recipe, it’s a waitrose one 😊

17/03/2026

My second attempt at kimchi has failed 😞 Not sure what happened but it looks horrible and definitely not edible this time! Any ideas? Maybe not enough liquid?