The Wells Mind Body Coach

The Wells Mind Body Coach Changing your mind and body through positive behaviours.

07/05/2026

Cannellini Bean Dip 🥣✨

Serves 6 | 15 Minutes

A quick, creamy dip that’s packed with flavour and perfect for snacks, sharing or adding to a lunch spread. Simple ingredients, blended into something seriously delicious.

✨ Ingredients:
400g can cannellini beans, drained & rinsed
2 cloves garlic, crushed
60ml tahini
1 tsp smoked paprika
Juice of ½ lemon

✨ Garnish:
2 tbsp grilled mixed peppers
1 tbsp toasted pine nuts
Fresh parsley, roughly chopped

✨ Method:
1️⃣ Add cannellini beans, garlic, tahini, lemon juice, smoked paprika and ¾ tsp salt to a blender or food processor.
2️⃣ Blend until completely smooth, scraping down the sides as needed.
3️⃣ Transfer to a serving bowl.
4️⃣ Top with grilled peppers, toasted pine nuts and fresh parsley.

Storage: Keeps in the fridge for 3–4 days in an airtight container.

Per serving: 151Kcals | 15g Carbs | 7g Protein | 7g Fat
(Gluten Free, Dairy Free, Lower Carb)

Easy, nourishing and perfect with veg sticks, crackers or added to a meal 🌿

👉 Save this recipe for later and tag me if you try it!

Not all struggles with food are visible.Sometimes it looks like being “on track” in public…and completely overwhelmed in...
06/05/2026

Not all struggles with food are visible.

Sometimes it looks like being “on track” in public…
and completely overwhelmed in private.

Starting again on Monday.
Eating in secret.
Feeling confused by people who seem to have it all figured out.

And carrying that quietly, without ever saying it out loud.

When someone finally shares this with me, I’m not looking for more control.
I’m listening for patterns.
For protection.
For the moments where nourishment became tied to pressure or punishment.

Because this isn’t something you fix by forcing more discipline.

It’s something you untangle.

Gently.
With awareness.
With clarity.

Replacing secrecy with understanding.
Replacing pressure with steadiness.

That’s where real change begins.

If this resonates, you’re not the only one who’s felt this way.
✨ DM me the word NUTRITION and let’s start untangling it together.

You’ve done everything “right” with your food… so why doesn’t your body feel right?You’re eating well.You’re training.Yo...
04/05/2026

You’ve done everything “right” with your food… so why doesn’t your body feel right?

You’re eating well.
You’re training.
You’re being mindful.

And yet…

You feel puffy.
On edge.
Wired but exhausted.
Slow to recover.

It’s confusing — because this part isn’t talked about enough.

Inflammation isn’t just about what you’re eating.
It’s about what your body is carrying.

Work pressure.
Constant output.
Emotional load.
Training without enough recovery.
Rarely switching off.

You can have a fridge full of whole foods and still be running on a nervous system that never fully powers down.

When demand stays high, the body adapts.

Inflammation isn’t random — it reflects sustained load.

So if everything looks “good” on paper but your body still feels reactive, it might be time to look beyond food.

✨ DM me the word LOAD and let’s explore what your body is really responding to.

A client said this to me recently, and it captures something I think is often overlooked:“For someone whose nervous syst...
30/04/2026

A client said this to me recently, and it captures something I think is often overlooked:

“For someone whose nervous system has lived in overdrive for so long, the sense of safety I feel working with you is priceless.”

So many women are used to operating in a constant state of pressure.

Always thinking.
Always managing.
Always pushing.

And when that’s been your baseline for long enough, calm doesn’t just happen.

It has to be built.

That’s why my work isn’t rushed.
It isn’t reactive.
And it isn’t overwhelming.

Because when your system has been in overdrive, steadiness isn’t a bonus — it’s the starting point.

From there, things begin to shift.

Clarity improves.
Energy stabilises.
Change becomes possible.

✨ If you’re craving that sense of steadiness, DM me the word CALM and let’s start from there.

29/04/2026

Sweet Potato Lentil Stew 🍠🥣
Serves 2 | 25 Minutes

A simple, nourishing one-pot meal that’s full of flavour and perfect for an easy lunch or dinner. Warming, hearty and packed with plant-based goodness.

✨ Ingredients:
2 sweet potatoes, peeled & cubed
2 yellow onions, finely diced
2 cloves garlic, finely chopped
30g tomato paste
2 tbsp smoked paprika
400g canned whole tomatoes
200g canned lentils, drained & rinsed
300ml vegetable stock
80g baby spinach

✨ Method:
1️⃣ Heat 2 tbsp olive oil in a pot over medium heat.
2️⃣ Add onions, garlic and sweet potatoes. Sauté for 3 minutes until fragrant and slightly softened.
3️⃣ Stir in tomato paste and smoked paprika. Cook for 1 minute to toast the spices.
4️⃣ Add tomatoes and vegetable stock. Bring to a gentle simmer and cook for 15 minutes until sweet potatoes are tender.
5️⃣ Add lentils and spinach. Simmer for 1 minute until spinach wilts.
6️⃣ Season with salt and black pepper and serve hot.

Per serving: 564Kcals | 87g Carbs | 18g Protein | 16g Fat
(Gluten Free, Dairy Free)

Comforting, easy and perfect for a nourishing spring meal 🌿
(You can also add your choice of meat if you prefer.)

👉 Save this recipe for later and tag me if you try it!

Eating well doesn’t always mean you feel supported.On paper, everything can look right.The food is good.The habits are c...
27/04/2026

Eating well doesn’t always mean you feel supported.

On paper, everything can look right.
The food is good.
The habits are consistent.
The effort is there.

And yet… you still feel stretched.

That’s the gap I see all the time.

Eating well is visible.
Support is structural.

The first shift isn’t more discipline.
It’s clarity.

Understanding what actually energises you.
What unsettles your system.
What supports your hormones.
What helps your mindset stay steady under pressure.

From there, choices become deliberate — not reactive, not driven by noise or fear.

That’s when eating well starts to feel supportive instead of effortful.

Because real support isn’t about doing more.
It’s about aligning your nutrition with how you’re actually living — your capacity, your standards, your reality.

✨ If this resonates, DM me the word SUPPORT and let’s build something that feels steady, not draining.

23/04/2026

Vegan Chicken & Grape Salad 🍇🥗
Serves 6 | 40 Minutes

A fresh, flavour-packed salad that’s perfect for lunch, meal prep or even a picnic. Creamy, slightly sweet and full of texture — a great plant-based option (or easily swap for chicken if you prefer).

✨ Ingredients:
450g super-firm tofu, pressed & dried
480ml vegetable stock
4 tbsp parsley, chopped
80g red onion, finely diced
255g red grapes, halved
100g celery, finely diced
6 tbsp vegan mayonnaise
Crushed red pepper flakes (optional)
Lemon juice (optional)

✨ Method:
1️⃣ Dice tofu into small bite-size pieces.
2️⃣ Heat a non-stick pan over medium heat, add vegetable stock and arrange tofu in a single layer.
3️⃣ Bring to the boil and cook until the liquid has fully evaporated.
4️⃣ Add 2 tbsp olive oil and cook for 2 minutes until lightly browned. Set aside to cool.
5️⃣ In a bowl, mix parsley, red onion, grapes, celery and vegan mayonnaise. Chill while tofu cools.
6️⃣ Once tofu is cool, add to the bowl and mix well.
7️⃣ Season with black pepper, and add chilli flakes or lemon juice if desired.
8️⃣ Serve immediately or chill for 1 hour for best flavour.

Per serving: 267Kcals | 13g Carbs | 11g Protein | 19g Fat
(Gluten Free, Dairy Free, Lower Carb)

Perfect for easy lunches, meal prep or something different to take on the go 🌿

👉 Save this recipe to try later and tag me if you make it!

22/04/2026

If you’re still approaching inflammation by removing foods, read this.

If inflammation is a response to load, tightening control isn’t the next move.
Adjusting the conditions is.

That might mean:
Supporting blood sugar stability.
Building meals that genuinely sustain you.
Programming training that includes recovery.
Protecting sleep like it matters.
Reducing cognitive overload where possible.
Creating moments where your nervous system can actually downshift.

It also means asking a better question.
Not: “What should I cut out?”
But: “What is my body responding to?”

When you listen, instead of fight, the body often softens.
Inflammation becomes information.
And from there, change becomes strategic rather than reactive.

If you want support understanding your personal load profile and what your body is signalling, my 1:1 work
goes far deeper than meal plans.

Because your body is never random.
It’s responsive.

If something only works when everything is perfect… it’s not stability.Control can look impressive on the surface.Struct...
20/04/2026

If something only works when everything is perfect… it’s not stability.

Control can look impressive on the surface.
Structured meals.
Clear rules.
High standards.
Tight discipline.

But it often relies on everything staying predictable.

Stability is different.
It’s quieter.
Less rigid.
It doesn’t need constant correction.
And it doesn’t fall apart the moment life shifts.

Control manages.
Stability sustains.

That’s the difference.

Inside The Wells Mind Body Coach, we don’t build systems that only work when life is calm.
We build ones that hold when work intensifies, when hormones shift and when routine gets disrupted.

Because real progress isn’t about tightening control — it’s about building enough capacity for your body and mind to stay steady through change.

If you’re tired of starting over every time life gets busy, DM me the word STABLE and let’s build something that actually lasts.

A client shared this with me recently, and it stayed with me.So many women carry quiet shame around food.Eating in secre...
16/04/2026

A client shared this with me recently, and it stayed with me.

So many women carry quiet shame around food.
Eating in secret.
Second-guessing every choice.
Feeling like they should have “figured it out” by now.

But shame doesn’t create change.
It keeps you stuck.

What shifts things is softness.
Understanding.
And space to actually make sense of your patterns without judgement.

Because when shame begins to lift, clarity follows.
And from that place, you can start building a relationship with food that feels supportive, steady and sustainable — not punishing.

If any part of this resonates, you’re not alone.
✨ DM me the word SUPPORT and let’s start changing your relationship with food in a way that actually feels good.

Before you cut another food out, it’s worth stepping back.Inflammation isn’t always about what’s on your plate.Yes, nutr...
13/04/2026

Before you cut another food out, it’s worth stepping back.

Inflammation isn’t always about what’s on your plate.

Yes, nutrition plays a role. But when you only look at food, you miss what’s happening underneath.

Inflammation is often a response to load.
Stress.
Poor sleep.
Hormonal demand.
Under-recovery.
Constant pressure to keep performing.

The body doesn’t separate physical from emotional demand. It just registers stress. And when that demand stays high, it adapts — often by increasing inflammatory signalling.

This is why so many women feel confused.

On paper, everything looks “healthy”.
But internally, the system is stretched.

And no amount of cutting, restricting or supplementing will fix that if the load itself hasn’t been addressed.

When you understand inflammation through this lens, the approach changes completely.

So if you’ve cleaned up your diet, removed triggers and added supplements… but still feel wired, flat or reactive — pause before changing your food again.

✨ DM me the word LOAD and let’s look at what your body is actually carrying.

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