Body & Soul Nutrition

27/08/2025

Living with autoimmune remission & perimenopause

When you’ve worked so hard to reach remission, the last thing you want is another big life change to rock the boat. But for many women, the early stages of perimenopause can feel confusingly familiar:

😴 Fatigue

🌫 Brain fog

🌙 Poor sleep

😡 Mood swings

🦴 Aches & pains

It’s easy to wonder: Is this perimenopause or is my autoimmune condition waking up again?

On top of that comes the emotional side – fear of the unknown, anxiety about your health, and deciding whether to keep these concerns to ourselves, or talk about them openly.

The truth is we don’t yet have all the answers about how perimenopause affects autoimmune health. But what we do know, is that a few simple foundations can really help to steady things.

✨Blood sugar balance – regular meals with protein, fibre and healthy fats keep energy and moods more stable.

✨Gut health – plenty of vegetables, fruits, fermented foods, herbs & spices can help to support gut health and immunity.

✨Sleep - prioritising rest supports both hormone health, immune regulation and helps with stress management.

If you’re feeling this overlap, you’re not alone, talking about it matters, and it helps us all feel less isolated. 💜

👉 I’d love to hear your thoughts: have you noticed changes in your symptoms since entering perimenopause? Get in touch if you want to talk about it.

Rebecca xx

21/08/2025

The Humble Root Vegetable That Supports Healthy Blood Pressure

Beetroot might not be the first vegetable you think of when planning your meals, but it’s one worth bringing to the table – especially right now as it’s in season and at its sweetest.

Beetroot is rich in natural compounds called nitrates, which your body converts into nitric oxide. This helps to relax and widen blood vessels, supporting healthy blood pressure and improving circulation. This is why athletes often use beetroot juice to increase stamina.

It’s also a good source of folate (needed for heart health and cell repair), fibre (to support digestion and blood sugar balance), and antioxidants that help protect your body from everyday wear and tear.

The best part is how versatile beetroot can be in the kitchen:

Roast it with olive oil for a naturally sweet side dish

Blend into hummus for a vibrant, healthy dip

Add to salads to boost flavour and fibre

Can even be added to soups and smoothies to boost nutrients

If you usually pass beetroot by in the supermarket, why not pick some up this week while it’s in season and give it a go? Your heart – and your tastebuds – will thank you.

Rebecca xx

13/08/2025

Your Vagus Nerve: A Key Player In Autoimmune Health

When we talk about autoimmune health, we often focus on diet, supplemets and reducing inflammation – and rightly so. But there’s another player in the mix that doesn’t get much attention: your vagus nerve.

The vagus nerve is part of the parasympathetic nervous system – sometimes referred to as the “rest & digest” mode. It begins in the brainstem, extends down to the abdomen and connects to many organs along its path. It acts like a communication superhighway between your brain, gut, heart and immune system.

For those of us living with an autoimmune condition, this connection can be especially important. Here’s why:

It helps regulate inflammation – Healthy vagal tone supports your body’s ability to calm an overactive immune response.

It supports digestion – From stomach acid production, to moving food along your gut – the vagus nerve plays a huge role in how you absorb nutrients.

It influences mood and resilience – A calmer nervous system can mean fewer stress driven symptoms or flare ups.

The good news?

You can gently stimulate your vagus nerve every day with simple, free techniques like:

Humming, singing, or chanting

Gargling with water for 30-60 seconds

Slow, deep breathing (with a longer exhale)

Gentle movement – walking, yoga, tai-chi or swimming

These small, consistent actions can help to keep your nervous system balanced – supporting both your gut and immune system over time.

24/07/2025

18/07/2025

Got my new cookbook today from can't wait to try some of the recipes they look fab 😁

16/07/2025

Have you ever felt like a ping-pong ball in the healthcare system?

Bounced from one specialist to the other without any clear answers?

You’re not alone.

There’s often a sense of “them vs us” - medicine on one side, holistic care on the other. And if you’re dealing with a chronic condition, that divide can feel exhausting.

But here’s the truth: You shouldn’t have to choose.

Modern medicine is lifesaving.

But so is good food, rest, movement, connection and support for the root cause.

It’s not about taking sides – it's about working together.

You deserve a whole-person approach to health.

Let’s bridge the gap between “them vs us”.

Has your healthcare journey left you feeling disconnected?

I’d love to hear your story.

09/07/2025

26/06/2025

How to Stay Healthy in Holiday Mode

Have you ever noticed how summer can feel like a blessing and a bit of a minefield when you’re trying to manage your health?

Routines shift. Social plans multiply. Food choices get looser. And if you’re living with an autoimmune condition – this can come with some anxiety around illness or symptom flare-ups.

But here’s the good news: You can enjoy your summertime – whether you’re jetting off abroad or staying closer to home – without setting off a flare or feeling like you’re constantly saying “no” and missing out.

Here are a few gentle tips to help you stay well while you’re in holiday mode:

Start Your Day with a Nourishing Breakfast

When the rest of the day is less predictable, starting with a protein-rich, blood sugar balancing breakfast can make a big difference to your energy and cravings. Think eggs, chia pudding, leftover dinner, lightly cooked veg with hummus – whatever works best for you.

Prioritise Hydration

Hotter weather, more time outside, occasional alcohol – can all add up to dehydration. Keep a bottle of water with you, add electrolytes and even some mint or lemon to add flavour.

Plan for Rest – Not Just Fun

Holidays often include more activity, but your body still needs some downtime too. Do like the Mediterranean's- take a siesta in the afternoon, a quiet hour in the shade, take a stroll after dinner and stick to your usual bedtime a few nights a week can help your nervous system stay calm and regulated.

Pick Your “Worth It” Moments

You don’t have to say no to everything, but you probably shouldn’t say yes to everything either. If certain foods or habits trigger symptoms for you it’s OK to be selective. Choose one thing per day that you will truly enjoy and then choose alternatives when you need to. Overdoing it on foods or habits you wouldn’t normally include can tip the balance and trigger symptoms.

It’s Never About Perfection

Managing your health is never about being perfect, it’s about doing the best you can each day. If something throws you off, don’t be hard on yourself, it’s not a failure – it's feedback. Use it to better understand your body’s needs and how best to protect your health.

The summer season can be a great time to reconnect with joy, movement, fresh food, fun and relaxation. You don’t have to miss out to take care of your health – you just need to have some steady supports to keep you grounded.

If you need some support with this - get in touch

18/06/2025

Let Your Food Do the Work

This quick, nourishing smoothie supports your body while you live your life.

Nutrition isn’t about doing more – it's about letting the food you eat support your body while you focus on everything else.

This recipe is great for a quick on-the-go breakfast or post-workout and actually keeps you full and energised.

My Vanilla Berry Protein Smoothie is packed with flavour, nutrients, antioxidants and 30g of protein per serving, it helps to support blood sugar, energy levels, hormone balance, gut health and muscle recovery, only takes 5 minutes to make and is delicious too.

Enjoy

Rebecca xx

10/06/2025

Does it Feel Worth It?

Have you ever paused to ask yourself “Is all this effort really worth it?” Whether it’s the time and energy you pour into your work, your family, or the changes you’re making to support your health, that question has a way of creeping in – especially when the work feels endless and the progress feels slow.

It’s a question I find myself come back to sometimes too, but today I had a moment that gave me a really clear answer.

A woman reached out to me looking for support with her health. She told me that she asked AI for the name of an excellent Nutritional Therapist – and mine was the only one that came up!

I was so happy! In that moment, all the time and energy I’ve spent learning, researching, marketing and spending countless hours behind the scenes doing work that nobody ever sees – felt completely worth it.

Sometimes we don’t get instant feedback that our efforts matter, but then a little moment comes along to remind us that we’re making a difference – even when we can’t always see it.

So, if you’re in the middle of something difficult right now, or you’re wondering whether all the effort you’re putting in is making a difference – I just want to say that it is. Even if the reward hasn’t arrived yet.

Rebecca xx