Healthy Rebel

Home
United Kingdom
Swindon
Healthy Rebel

I am a certified Integrative Nutrition Health Coach and Live Well Swindon Health Coach for Swindon Borough Council. You are the magic. Step into your power.

Make space for yourself and Become a Healthy Rebel! Denitsa Petrova

Certified Integrative Nutrition Health Coach Practitioner
Specialising in Type 2 Diabetes, Metabolic Health, NAFLD Reversal & Holistic Weight Loss

I am a UK-based, fully insured Certified Integrative Nutrition Health Coach Practitioner, registered with the UK International Health Coaching Association (UKIHCA). With an MA in Psyc

hology and a BA in Philosophy, I integrate science-based nutrition, behaviour change, and holistic wellness to help individuals achieve lasting health transformations. For the past year and a half, I have worked within Public Health England, supporting people in reversing Type 2 Diabetes, lowering high blood pressure and cholesterol, improving metabolic health, reversing NAFLD (Non-Alcoholic Fatty Liver Disease), and achieving sustainable weight loss. My expertise lies in guiding individuals towards long-term wellbeing by addressing nutrition, gut health, behaviour change, and mindset transformation. A Revolutionary Approach to Health

With a background in philosophy and psychology, I work deeply on mindset, self-image, and beliefs because true transformation begins in the mind before it manifests in the body. I advocate for thriving through the power of positive thinking, helping my clients break limiting beliefs, develop self-confidence, and build an empowered identity that supports their health and life goals. I developed the Healthy Rebel Method, integrating mind-body practices to create balance and equilibrium across all areas of life. My approach is designed to empower you to take full ownership of your health, understand your body, and develop sustainable habits that lead to lasting change. Health is a Joyful Journey, Not a Struggle

For me, health transformation is not about deprivation or quick fixes—it’s about freedom, self-discovery, and empowerment. My mission is to help people break free from the cycle of yo-yo dieting, challenge conventional norms, and create a lifestyle that is both fulfilling and effective. I believe that everything you need for change is already within you—you just need the right tools, guidance, and mindset shift to unlock it. How I Can Help You

Reversing & Managing Type 2 Diabetes through blood sugar-balancing nutrition
Addressing Metabolic Syndrome (high blood pressure, cholesterol, and insulin resistance)
NAFLD Reversal – Supporting liver health with holistic and functional strategies
Sustainable Weight Loss – No fad diets, just real, bio-individual strategies
Mindset & Behaviour Change – Master self-discipline, motivation, and consistency
Holistic Stress Management – Regulate cortisol, sleep better, and restore balance

Tailored Group Coaching Programmes

🚀 Knowledge is power—but only when applied. 🚀

With my background in psychology and philosophy, I bring a holistic and science-backed approach to health transformation, integrating mindset, self-image, and behavioural change strategies into my coaching. I lead online group health coaching sessions every 8 weeks, providing a structured yet personalised approach to transformation in a supportive community environment. Weekly live coaching sessions (one knowledge-based & one Q&A)
Practical strategies for sustainable health & nutrition improvements
Community accountability & support
Ideal for those looking for lasting health changes

📩 Want to join the next group coaching programme? Send me a message or email dpholisticcoaching@gmail.com for more information.

✨ Take control of your health. Become a Healthy Rebel. ✨

24/02/2025

Essential Oils – The Good, The Bad, and The Ugly
What You Need to Know About This Powerful Tool for Health and Wellness

Essential oils have been used for centuries as part of traditional healing practices, supporting physical, mental, and emotional well-being. They are a key pillar of complementary and alternative medicine, offering natural solutions for various health concerns. However, not all essential oils are created equal. Understanding their benefits, risks, and how to choose the right ones is essential before incorporating them into your daily life.

Understanding Complementary and Alternative Medicine (CAM)
Before diving into essential oils, it is important to understand where they fit within healthcare. There are different approaches to health, including conventional medicine, complementary and alternative medicine, integrative medicine, and functional medicine.

Conventional medicine focuses on acute and urgent care, using pharmaceuticals and surgeries to treat symptoms. It often views the body as separate systems rather than a whole. Complementary and alternative medicine (CAM), on the other hand, takes a holistic approach. It includes therapies such as acupuncture, herbal medicine, nutritional therapy, aromatherapy, and energy healing. Essential oils are part of CAM, specifically within aromatherapy, and have been studied for their therapeutic benefits.

How Essential Oils Support Health

Essential oils are concentrated plant extracts containing powerful chemical compounds that can help balance the body’s biochemistry, support the immune system, and even fight off harmful bacteria and viruses. Because of their small molecular structure, they can be absorbed through the skin and inhaled, directly influencing the body’s systems.

Many essential oils have antibacterial, antifungal, antiviral, and anti-inflammatory properties. They can be used in a diffuser, added to carrier oils for massage, or applied topically in diluted form. Some essential oils even act as adaptogens, helping the body regulate stress responses and promoting balance within the nervous system.
Holy basil, also known as tulsi, is a well-known adaptogenic oil that supports the nervous system, reduces stress, and helps regulate the endocrine system. Just one massage with medicinal-grade essential oils can have profound effects on the immune, endocrine, and nervous systems.

Essential Oils and Their Benefits
• Antiviral and Antibacterial Oils:
Cinnamon, clove, eucalyptus, oregano, tea tree, and thyme have strong antibacterial and antiviral properties. These oils can help fight off infections and strengthen immunity.
• Respiratory Support:
Eucalyptus, tea tree, and peppermint oils help clear the airways, making breathing easier during colds and flu.
• Sleep and Relaxation:
Lavender, vetiver, and chamomile promote deep relaxation and improve sleep quality.
• Mental Clarity and Focus:
Peppermint and rosemary help boost concentration, making them great for work or study.
• Mood Support and Anxiety Relief:
Bergamot, frankincense, ylang-ylang, and clary sage help calm anxiety, uplift mood, and support emotional well-being.
• Pain and Inflammation Relief:
Ginger, black pepper, and frankincense can help with joint pain and muscle tension.

The Power of Essential Oils on the Nervous System

When inhaled, essential oils work through the olfactory nerve, which connects the nose to the brain. This allows the active molecules in the oils to directly influence the limbic system, the part of the brain responsible for emotions, memory, and hormone regulation. This is the same mechanism used in medical settings, such as when dentists use nitrous oxide to relieve pain.
Certain essential oils have been found to reduce stress hormones like cortisol, while others stimulate neurotransmitters that promote relaxation and happiness. For example, lavender and chamomile increase GABA levels, helping the body and mind relax.

The Bad and the Ugly – Choosing the Right Essential Oils

Not all essential oils are created equal. Many essential oils available in pharmacies, supermarkets, and online are synthetic or heavily diluted with additives, making them ineffective and even harmful. These oils may contain chemical solvents, artificial fragrances, or contaminants that can cause allergic reactions, rashes, and respiratory issues.
Synthetic essential oils do not contain the natural active compounds that give pure essential oils their therapeutic benefits. They are often sold at very low prices, usually between £2-£5 per bottle.

How to Identify Pure Essential Oils

A simple way to test whether an essential oil is pure is the paper test. Place one drop of the essential oil on a white A4 sheet of paper and let it dry. Pure essential oils will evaporate completely and leave no residue. If you see an oily or yellow stain, it means the oil has been diluted or contains impurities.
Another sign of poor quality is if the oil smells overly strong or artificial. Pure essential oils have complex, natural aromas, while synthetic versions tend to have a harsh, chemical-like scent.

Safety Tips When Using Essential Oils

• Dilution is key: Some essential oils, such as oregano, cinnamon, clove, and thyme, are considered “hot” oils and can burn the skin if not diluted properly. Always mix these with a carrier oil like almond, jojoba, or fractionated coconut oil before applying to the skin.
• Avoid synthetic oils: Only purchase essential oils from reputable sources that provide third-party testing and purity reports.
• Pregnancy caution: Pregnant and breastfeeding women should consult their healthcare provider before using essential oils.
• Proper use: Essential oils can be applied topically, inhaled, or diffused. Never ingest essential oils unless under the guidance of a qualified health professional.

Using Essential Oils for a Healthier Lifestyle

Incorporating essential oils into your daily routine can be a simple yet powerful way to support your health. Whether you are using them for relaxation, immune support, focus, or emotional balance, choosing high-quality oils and using them correctly will ensure the best results.

Essential oils are not just about scent—they are nature’s pharmacy, offering a wide range of benefits when used with care and knowledge. By understanding their potency and purity, you can harness the true power of aromatherapy for your well-being.

I’m Denitsa Petrova, an Integrative Nutrition Health Coach and Independent Essential Oils Consultant. If you're interested in learning how to incorporate essential oils into your daily lifestyle but don’t know where to start, feel free to reach out. I’d be happy to guide you.

, , , , , , , , ,

18/02/2025

Should You Avoid Gluten? A Health Coach’s Perspective

In my practice as a health coach, clients struggling with bloating, stomach discomfort, and irregular bowel movements often ask the same question:

“Should I avoid gluten?”

The answer is not as straightforward as many believe. While gluten is often blamed for digestive issues, its impact depends on individual tolerance, underlying health conditions, and even the quality of the wheat consumed.

Gluten, a protein found in wheat, barley, and rye, is essential for food texture and elasticity. However, its relationship with gut health, inflammation, and modern agricultural practices makes it a controversial topic in nutrition and wellness.

Let’s examine who truly benefits from avoiding gluten, whether it's necessary for overall health, and how pesticide use in wheat farming in the EU and UK plays a crucial role in this discussion.
Who Should Avoid Gluten?
1. Coeliac Disease – A Non-Negotiable Gluten-Free Condition

Coeliac disease is an autoimmune disorder where gluten triggers intestinal inflammation and damage. Affecting around 1% of the population, coeliac disease requires strict lifelong gluten avoidance, as even trace amounts can cause long-term harm.
2. Non-Coeliac Gluten Sensitivity (NCGS) – A Growing Concern

Many people experience bloating, fatigue, brain fog, and joint pain after consuming gluten, despite not testing positive for coeliac disease. This condition, known as NCGS, is associated with increased zonulin levels, which regulate gut permeability (leaky gut).
3. Autoimmune and Inflammatory Conditions – Can Gluten Be a Trigger?

Some individuals with autoimmune diseases (Hashimoto’s, rheumatoid arthritis, IBS) report improvements after eliminating gluten. A 2019 study found that a gluten-free diet reduced thyroid antibodies and improved gut function in Hashimoto’s thyroiditis patients.
Beyond Gluten: The Glyphosate Factor in the EU & UK

A crucial but overlooked aspect of the gluten debate is the presence of glyphosate, a widely used herbicide in European and UK wheat farming.

EU Regulations: In 2023, the European Commission extended glyphosate approval for another 10 years (until 2033), though France and Germany have implemented restrictions.
UK Regulations: The UK allows glyphosate use until at least 2025, with several councils limiting its application due to environmental and health concerns.
Health Impacts: Studies suggest glyphosate disrupts gut microbiota, contributes to inflammation, and may act as an endocrine disruptor.

Beyond glyphosate, other herbicides like flufenacet and metribuzin are used in wheat farming, raising concerns about chemical exposure through diet.
Should Everyone Avoid Gluten?

For those without coeliac disease, gluten sensitivity, or autoimmune conditions, there is no strong evidence that gluten is inherently harmful. However, the quality of wheat matters:

✔ Refined wheat (white bread, pasta, processed baked goods) is often stripped of nutrients and contains preservatives, additives, and pesticide residues.
✔ Whole grains (whole wheat, barley, rye, spelt) provide fibre, B vitamins, and antioxidants, supporting gut health and metabolic function.
✔ Many who think they are gluten-intolerant actually react to FODMAPs (fermentable carbohydrates in wheat) rather than gluten itself.
The Verdict: Should You Cut Out Gluten?

For those with coeliac disease or confirmed gluten sensitivity, strict avoidance is essential. If you have an autoimmune or inflammatory condition, trialling a gluten-free diet may provide insight into symptom triggers.

For the general population, eliminating gluten isn’t necessary—but prioritising organic, whole-grain sources over processed wheat is a more balanced and health-conscious approach.

Given the widespread use of glyphosate and other herbicides in European and UK wheat farming, choosing organic or traditionally milled grains may reduce exposure to agricultural chemicals that could contribute to gut disturbances.

Ultimately, gluten itself is not inherently harmful—but the way it is processed, grown, and consumed makes all the difference.

16/01/2024

Sugar Detox tips

If you’re not used to measuring your nutritional values in grams, here are a few popular foods (accompanied by their sugar value) for you to consider:

One cup of low-fat plain yogurt = 45 grams of sugar
2 tablespoons of BBQ sauce = 28 grams of sugar
Large flavored coffee = 45 grams of sugar
Pre-made smoothies = 54 grams of sugar

Remember, the average person should cap their intake of sugar at about 25 grams per day!

15/01/2024

SugarDetoc tips

Sugar is EVERYWHERE, and even if you think you’re only consuming small amounts of it, it can add up quickly.

Look for sugar in salad dressings, sauces (like pasta sauce), yogurt, nut milk, granola, cereal, and more.

Whenever possible, buy unsweetened versions of yogurt and milk. When choosing pre-made cereals, sauces, and snacks, aim for below 10 grams per serving, or better aim for 0 refined sugar.

14/01/2024

Segar Detox tips

Just like any addictive substance, the more you use, the higher your tolerance becomes.

Take, for example, coffee. When you were young, just a cup might be enough to push you through the whole day and keep you up at night. Now, you might need a whole pot in the morning just to get you to 1 PM.

The same goes for sugar. For children, just a piece of candy or a scoop of ice cream can have them bouncing off the walls. These days, if you’re eating sugar regularly, you might still be unable to feel that ‘sugar rush’ even after eating a sleeve of cookies and a can of soda.

When you detox, you’ll cut your tolerance way down.

If you are ready to free yourself from this addictive substance click on the link below and start your freedom journey today!

Sugar Holiday QUEST-9 Days to Break Free from SUGAR

https://buff.ly/3tzikrP

13/01/2024

Sugar Detox tips

Our bodies are created to crave sugar because it provides us with instant energy.

This is especially true when we don’t feed ourselves enough nutrients, like protein and fiber.

When our body is running low on those important nutrients, it sends signals to ‘get energy quick’! Usually, this means you’ll crave something sweet and refined that’s easy for the body to break down and absorb.

Unfortunately, this quick pick-me-up isn’t actually satiating or fulfilling, so we usually eat more, or immediately crash once that temporary fix wears off.

12/01/2024

Sugar Detox tips

One of the best ways to avoid sugar is to learn how to spot it.

Make a habit of checking nutrition labels and keep an eye out for ingredients ending in “-ose” or that contain the term “syrup.”

In fact, next time you go grocery shopping, schedule a little extra time so that you can pay more attention to labels. You’ll discover that sugar is in WAY more foods and beverages than you might realize!

If you are curious to know all 60-odd names of sugar and how to utilize behavioral psychology and pattern interruption to modify the way the mind craves sugar, check out my self-learning course Sugar Holiday- 9 Days to Break Free from SUGAR.

To enrol just click the link below and start your journey to better you now.

https://buff.ly/3tzikrP

11/01/2024

Sugar Detox tips

NHS England recommends that adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).
The American Heart Association recommends consuming less than 25 grams (6 teaspoons) of sugar daily.

In reality, we consume an average of 77 grams (18 teaspoons)! Yikes!

To give you a better perspective on what your sugar intake might look like, here are a few common foods and their sugar values:

12 oz can of Coca Cola: 39 grams of sugar
One cup of sliced strawberries: 7 grams
One cup of apple juice: 23 grams
One Snickers candy bar: 20 grams
One apple: 19 grams

Based on your current diet, do you think you stay within the 25-gram guidelines? Share in the comments!

10/01/2024

Sugar Detox tips

When a baby hasn’t been exposed to refined sugar and they eat a banana, that sweetness is the most delicious thing they’ve tasted in their lives! That’s because their taste buds haven’t become accustomed to the taste of candy, cakes, and cookies.

When you detox from sugar, you’re granting your taste buds a similar hiatus, allowing them to lower their tolerance to refined sugar.

For most people, this means that after a detox, ordinary apples become sweeter, other flavors (like bitter) become more palatable, and something like a lollipop becomes TOO sweet.

Do not believe me - try it for yourself and see......

09/01/2024

Sugar Detox tips

Yes, fruit has natural sugars, but it also has nutrients and fiber to help slow that sugar absorption into your bloodstream. For this reason, fruit is a great alternative to other sweets during a detox.

Aim for 1-2 servings of fruit per day and try to eat a variety of colors.

08/01/2024

Sugar Detox tips

When you take sugar out of a diet that relies heavily on sugar for energy, it’s important to plan your meals and snacks accordingly so that you don’t get lethargic. Do this by frontloading meals with protein and fiber to help stabilize your blood sugar and keep you full.

Some simple and whole foods that meet these standards include:

- hard-boiled eggs
- nuts
- apple with peanut butter
- veggies and hummus dip

06/01/2024

Sugar Detox
Are you aware of how much sugar you consume on an average day? Do you ever think about what effects sugar has on your body and overall well-being?
From mood swings to weight gain, excess inflammation to heart disease, keeping too much sugar in your diet is a recipe for disaster.
Take a moment to reflect on your dietary habits and if you need support and more information WHY NOT join my FB community for access to loads of helpful dietary information, self-learning documents, and a supportive space.
For the next 3 weeks, I will be sharing interesting information connected to our consumption of refined sugar on my LinkedIn account and my FB Group.
Why not just click on the link below and join the Healthy Rebel Movement 👇
https://bit.ly/3YsvsrT
or
follow me on LinkedIn: https://bit.ly/3RGaYus

Address

Swindon

Website

https://www.elmeraki.com/, https://www.ukihca.com/england/swindon/health-coach/denitsa-petrova, http://doterra.myvoffice

Alerts

Be the first to know and let us send you an email when Healthy Rebel posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Healthy Rebel: