Create Health

16/05/2024

I’m at this week in Basal, Switzerland with my academic head on, presenting a poster of the findings of my REVERSE study for the first time- which is looking at using self-monitoring of blood pressure in pre-hypertension.
Great conference with stroke professionals from all over the world

15/05/2024

I was delighted to be invited to chat with Susan on her new podcast. My first podcast experience which Susan made super enjoyable!

Check out our chat and let me know what you think.

Susan Baird, Executive Coach from Advantage Coaching hosts this podcast. She helps leaders and their teams to unlock their potential so they can achieve their career goals. Each month we'll be covering topics that are important for anyone who wants to have a fulfilling career and balanced life. As w...

25/04/2024

Love the water comparison 🤣

02/04/2024

Spring is officially here.

The clocks have changed, we are waving goodbye to the hunger gap, and there’s a glimmer of hope of some warmer weather; morning frosts disappear, but watch out for the inevitable downpours! We are starting to see the first of the spring delights coming through, and in the UK it’s the start of asparagus season.

So what’s in season in April?

Although the days are getting lighter and there is a feel of spring just around the corner, we are in the hungry gap when it comes to our UK produce. This is the period between January to May when there is little fresh produce to harvest. Even so – there are still some in-season produce to be had which includes:

Asparagus
Braeburn Apples
Radish
Rocket
Wild garlic
Purple sprouting broccoli
Rhubarb
Spring onions
Morel mushrooms
New potatoes
Spinach
Beetroot

Why should we “eat in season”
🌍 Better for the environment - less transporting required
💰Can be cheaper as more abundant
👩‍🌾 Can help support local farmers and businesses
😋 Its fresher, tastes better and has more nutritional value

This month I’ve chosen Asparagus as the veggie of the month- because it has quite a short season typically starting towards the end of the month around St George’s day until the end of June, although we are now seeing it available earlier in the month – so keep your eyes peeled

Let me know in the comments whether you eat Asparagus – and if so how what’s your favourite way to get this super veggie into your diet.

30/03/2024

"How do you like your eggs in the morning, I like mine....."
....decorated as a hamburger!

(that song always reminds me of when Chris Evans was on Radio1!)

My son had to take a decorated egg to roll down the school field this week - this is what we came up with.

Whatcha think?

If you've been decorating eggs, lets see your creations

26/03/2024

Are you prioritising your employee health and well-being?

Are a small to medium sized business looking for someone new to contribute to your staff well-being events?

Maybe you don’t have staff well-being events yet but want to help your employees improve their health and well-being, so you have a happier, healthier and more productive workforce.

From lunch and learns and walk and talks, to 121 coaching, I can support you and your people on their health and wellness journey.

Popular talk topics include:
How Ultra-processed foods hijack your health
Top tips for boosting energy and productivity
How to create healthy habits that stick

…but topics and activities can be tailored to your needs and events, or awareness days that you are supporting. For example – it’s National Stress Awareness month in April here in the UK, so why not have me in to discuss how we can manage stress to increase productivity?

You don’t even need a formal meeting room – here’s me talking at a small gym last month! Or now the weather is (supposedly) better - we can take it outside and get some steps and fresh air in at the same time!

25/03/2024

"Be 1% better each day and by the end of the year you'll be 37 times better!"

I have an issue with this:
- what is 1%?
- what does that actually look like?
- what if my change isn't actually 1%

This can lead to inaction!

So lets forget the 1%

Lets just ask ourselves

"What small action can I do this week to improve on last week?"

I'm not talking huge fundamental change - I'm talking small scale, seemingly insignificant improvements

Because it's those small things, done consistently over time that will change your life

It might be
- drinking more water
- eating less chocolate
- eating more veggies
- moving more
- getting more sleep.....whatever that might be for you

So that might look like
- drinking an extra glass of water each week
- replacing one chocolate bar a week with something more nutritious
- buying and trying one new veggie this week
- adding an extra 500 steps on 3 days this week
- going to bed half an hour earlier on one night this week

And if you do this week on week, and in a years time look back to where you started from - you will see a massive difference

So - what will you do this week to be very slightly better than last week?

19/03/2024

Are you tired of being tired?

Are you ready to fight the fatigue?

There should be more to life than just dragging yourself through the day until bedtime

If you've forgotten how it feels to be full of zest for life - then its time to win your life back!

I have just two spaces opened up for 121 coaching - perfect timing for you to be feeling great for summer. When they are gone - they're gone.

If you're ready to prioritise your health and live the healthy, zesty life you deserve - lets chat.

Send me a DM and lets see whether we will be a good fit.

15/03/2024

We made it- day 5 of what are you thinking?

Today is about how you need to stop believing your excuses!

This mindset shift links with motivation that we discussed yesterday.

Only you will know if your reason for not doing something is a valid reason or if you are making excuses because it’s difficult and your motivation has deserted you.

You need to be really honest with yourself.
Dig deep- really question why it is you are wanting to pull out of your commitment to yourself.

It’s not always an easy or pleasant processes but If you can’t be honest with yourself, YOU will be your biggest barrier.

So what didn’t you show up for this week in your journey- was it a valid reason or an excuse?

If it was an excuse What can you put in place from the other shifts we’ve talked about this week to help you avoid you succumbing to your excuses again?

For the last time- let me know in the comments below.

13/03/2024

Ready for mindset shift #3?

If you want to be successful in your health journey ….
�You need to stop always chasing the next shiny thing i.e., the latest fad�

Don’t get derailed by the latest quick-fix Dave in the office is raving about

This should not be about jumping on the latest craze bandwagon - this is a lifestyle change.

Note the word “life”

It might not be sexy, and it won’t be the quick fix you might be looking for - rather it will require work, for the long haul.

You’ll need to make small, manageable steps, consistently over time so that you develop habits that are sustainable,

So that in 12 months, 5 years, 10 years time you’ll still be reaping the benefits.

What small sustainable habit could you start today? Let me know below.

13/03/2024

It’s 9pm, the kids are finally in bed for the night, you’re shattered.

You head to the kitchen to pour a glass of chardonnay and grab that bar of galaxy hidden at the back of the cupboard, stashed away from the kids. 10 minutes later the glass is downed and refilled. And the gold chocolate wrapper is scrunched into a ball on the side of your sofa.

The next night, same deal. Even as you reach for the wine and chocolate you’re telling yourself that you need a night off, that this is no longer just a ‘treat’, it’s becoming the norm. It’s like you’re on autopilot. But you do it anyway.

What’s the point of this story?

It’s not to guilt you into swearing off the chocolate and wine for good. Believe me, as a chartered psychologist, I know that guilt is a miserable and not particularly effective motivator.

And I don’t believe in ‘good’ and ‘bad’ foods anyway. I adore chocolate.

What I do know is that eating habits are never just about the food. And if you want healthier eating habits so you:
● Have more energy
● Feel more focussed
● Feel more alive
● Lower your blood pressure
● Prevent the likelihood of diseases later in life

Then you need to be conscious of what and why you’re eating.

“My Eating Edit’ will do this for you.

I’ll guide you through completing a food diary, so you can see clearly what’s happening with your eating patterns.


Not just what goes in your mouth, but when, and why.

We’ll discuss it together, and you’ll get clear on what you really want from your food (and chocolate can still be part of it, if you want!).

Then you’ll have 3 take-away changes, perfect for you and your lifestyle, to go and start putting into practice.

Change your story. Feel more alive. Still eat chocolate (if you want). All for only £49

Just DM me to book or ask any questions.

12/03/2024

Day two

of the mindset shifts that you will need to make your health journey successful.
�Stop having unrealistic expectations
�You didn’t get into this situation overnight, so Its not going to magically resolve over night.

It takes time.

It takes work.

You will need to trust the process.

Remember consistency over time wins the race.

BUT you don’t want to be stuck.

As I always say - the magic happens when we are out of our comfort zone, so make sure those goals are realistic but are pushing you forward

What challenging goal are you going to set yourself? Let me know below.

12/03/2024

Can you think of a veg made famous by a cartoon character?

First one that springs to my mind is spinach made popular by Popeye

In fact, spinach farmers in the 1930s credited the fame of Popeye for a 33% boost in spinach consumption

Spinach is my veggie of the month

So here are 3 top reasons to get more spinach into your diet;

1. Spinach can help moderate blood pressure.
It contains high levels of nitrates which has been shown to effectively lower blood pressure and decrease risk of heart disease.

2. Spinach is great for eye health
Like carrots last month – Spinach is also great for our eyes. They contain carotenoids that help prevent degeneration and cataracts – which are a major cause of blindness.

3. Spinach can help in Diabetes management
Spinach contains an antioxidant which has been shown to lower glucose levels, and increase insulin sensitivity

I make sure spinach leaves are in my salads, and I love throwing a big handful into my green smoothies.

How do you fit spinach into your diet?

11/03/2024

What’s stopping you feeling great?

Maybe like my lovely client, you are struggling to cope with juggling your job and a demanding family life, have coping strategies that aren’t serving you and you need to create a healthier alternative?

Maybe you need someone to help you navigate breaking the patterns and provide accountability and support to ensure you are successful?

Maybe you need someone on hand to;
➡️ Give you evidence-based information,

➡️ Teach you how to make new habits that stick,

➡️ Cheer you on every step of the way,

➡️ Have your back when things get hard?

Well, with my 121 coaching that’s exactly what you get.

If you’re fed up of doing the same and getting the same (rubbish) results, how about you try something different

Give me a DM and let’s chat. No obligation- just find out more about coaching and whether it’s for you. Investment starts from just £350

09/03/2024

I’ve been all out of sorts this week!

I hurt my foot last weekend and I’ve not been able to walk properly all week – couldn’t weight bear for 2 days, and been hobbling since!
This has meant no going to the gym, and no walking.

And it’s made me realise how important these two things are to my health and wellbeing.

I’m always harping on about how my non-negotiable is going to the gym – how it’s such an ingrained habit that its automatic now. And I usually do between 8-10k steps per work day and more at the weekends.

It’s not just the exercise per se I’ve missed – Its everything that comes hand in hand with it;
it keeps me sane,
clears my mind,
gets me fresh air and sun exposure which helps with sleep,
it’s chatting time with my son as we walk to school,
it’s thinking time,
it’s listening to podcast time.

It’s so much more than just the actual exercise.

What’s the biggest thing you’d miss in your life if your circumstances changed and you couldn’t do it anymore?

08/03/2024

As it's International women's day I wanted to take this opportunity to shout out/ big up/ celebrate the women on here and elsewhere across social media that I think are bloody fabulous - they offer a fab health and well-being related service, their content is great, and/or they have been supporting me on my journey.

Check them out - hopefully you will love them too

1. Gayle Johnson Writer; Gayle runs various fabulous ways you can do creative writing for your well-being - from a monthly club, to gorgeous writing retreats in stunning outdoor settings.

2. The Mindful Mocktail; Natalie whips up the most delicious looking alcohol free concoctions. whether you are fully alcohol free or just fancy something different - there is bound to be something to tickle your taste buds.

3. The Sober Fish Story; Dawn Comolly's content always makes me smile. If you are sober curious, or want someone to help you stay on your sober journey Dawn is the women for you. Her no nonsense approach is refreshing and humorous. Just a word of caution - if you don't like swearing - this is not the account for you. Find Dawn on facebook here

4. Susan Baird; Susan helps people thrive in their careers. Whether you are feeling stuck, fallen out of love with your career, need a better work-life balance, or need some help going for your next promotion - Susan is your women. She's over on linkedin https://www.linkedin.com/in/susan-baird-advantage-coaching/

5. Molly McNamee - MFit; Molly offers online fitness coaching to women who feel stuck in their current exercise regime and feel they aren't making the progress they should. She particularly helps women who are suffering from anxiety or hormonal changes to find an exercise regime that is perfect for them to get the results they want.

6. Jen Brighty Grief Coach; Fairly new on the scene Jen is a grief coach. Unfortunately we will all lose someone we love at some point in our lives. Jen helps you navigate through this difficult period. She helps you move forward (not move on) with your life.

7. Running 4 Meyer; Mandy is the most entertaining weight loss coach on social media! Her videos tell it as it is, whilst being packed full of helpful information that cuts through the bu****it! Find Mandy on facebook https://lnkd.in/erSPmFWJ

8. TRibeFitness; Lyn is a powerhouse in the fitness world. She not only runs her own gym - but is building up a community of health and wellness support for the women of Preston and surrounding areas. if you need support with fitness, menopause, nutrition, legal advice, or cancer you need to be part of Lyne's community. Find Lyn on facebook https://lnkd.in/et2A7PPC

Which other inspirational women in the health, nutrition and welllness world should I be following?

06/03/2024

Do you know what the #1 best habit is to improve your health?

More water?
More exercise?
Less booze?

No.

The #1 best habit to improve your health is THE ONE YOU STICK WITH.

What’s the point in pledging to drink 2 litres of water a day if you don’t? Or scheduling a 10K run every weekend if you don’t go? Or being alcohol-free if the lure of merlot is too great at 7pm on a Friday night?

The truth is, most people could definitely do with drinking more water and less booze, and moving more. But you know this already, it’s no secret.

So, the best habit to improve your health, right now? It’s one that…
- Feels good
- Becomes part of everyday life
- Is the gateway to more

Getting a habit to stick is simple. But it’s not easy - there are hundreds of ways to try a new habit and quit after a week or two.

If you want change for the long term, you need to go about it the right way.

And I’m sharing how to do it here, https://www.subscribepage.io/RPeMhP, for free.

Go get it, and I’d love to know what you think.

05/03/2024

So what’s in season in March?

Although the days are getting lighter and there is a feel of spring just around the corner, we are in the hungry gap when it comes to our UK produce. This is the period between January to May when there is little fresh produce to harvest. Even so – there are still some in-season produce to be had which includes:

Bramley Apples
Kale
Cauliflower
Wild garlic
Purple sprouting broccoli
Rhubarb
Spring onions
Swede
Sweet potato
Spinach
Watercress
Celeraic

Why should we “eat in season”
🌍 Better for the environment - less transporting required
💰Can be cheaper as more abundant
👩‍🌾 Can help support local farmers and businesses
😋 Its fresher, tastes better and has more nutritional value

This month I’ve chosen Spinach as the veggie of the month – because, as we will see later in the month, it’s a powerhouse when it comes to nutrients!

Let me know in the comments whether you eat spinach – and if so how what’s your favourite way to get this super veggie into your diet.