I am a huge fan of journalling. A journalling session of any length always results in more clarity and calm, and relives stress and anxiety. In a noisy world where our brains can get so cluttered, the act of just getting things out on paper can be so transformative, helping to clear the mind leading to an almost immediate increase in wellbeing. This act of introspection also helps to put things into perspective, organise ideas and help with making decisions. Think of it like a brain dump.

Magnesium is an essential mineral used for a huge range of functions by the body such as energy production, muscle function, bone health, heart health and nervous system function. It is vital that we get enough magnesium through the diet for good health as it cannot be made within the body.

Organic food can be seen as an expensive indulgence and not accessible to everyone, but should we be prioritising buying organic food to reduce the potential risks associated with pesticides and other downsides of conventional farming practices? As a nutritionist, I always recommend buying organic food if it’s possible as there are so many positives, and in this blog post, we will explore these benefits and where it’s advisable to make the extra investment within a more limited budget.

Life can sometimes throw us curveballs, where our healthy habits can be put on the backburner and unhealthy habits can creep in. Whether it's a busy work schedule, holidays, or personal stressors, when we find ourselves veering off course from our once-established healthy habits it can lead to feelings of tiredness, sluggishness, and feeling generally out of sorts. Read these simple steps to get you feeling your best again in no time.

Whether you're a seasoned pro or an enthusiastic amateur, golf demands a high level of focus and endurance. Proper nutrition is a critical factor in ensuring consistent energy levels throughout a round and enhancing overall performance. In this blog post, you will find some valuable nutrition tips to help you maintain optimal energy levels and achieve peak performance on the fairways.

Feeling constantly tired all the time can make daily life feel like an uphill struggle. There may be a whole variety of reasons why you might feel low on energy during the day. Ruling out any medical, sleep or emotional health issues, what and how you eat can play a big part in keeping your energy balanced. Below are 8 ideas to explore to help maintain consistent and balanced energy throughout your day, and sleep better at night too.

This nourishing Mediterranean bowl is the ideal energy-sustaining meal. containing plant-based protein, healthy fats, wholegrain carbohydrates, micronutrients and probiotic goodness.

It is so easy to put together and can be made quickly with the option of quick-cook brown rice. This is the perfect meal for multiplying the quantities and batch cook 2 days worth of meals. .

Whether you use protein powder in your diet largely comes down to personal choice, and while most people don’t need a protein powder, they can be useful in some cases. They can be very convenient, they can add flavour to foods like oats or smoothies, and some people who struggle to consume enough protein can find protein powder very useful. This post will give you an idea of what to look for when purchasing a protein powder, to make the best choice.

When you need an extra protein hit give this chocolate protein bowl a try. It makes a delicious breakfast or post-workout snack. The toppings given below are just ideas so feel free to mix up which fruit you choose or add nuts, seeds, or low-sugar granola to make it more substantial.

Colourful and full of goodness, what’s not to love about this lunch bowl. This recipe is both vegan and gluten-free and packed with plant-based protein thanks to the paprika-spiced tofu and edamame beans, and healthy fats from the avocado. Ideal at home or as a packed lunch.

If you struggle to get to sleep or stay asleep at night, you certainly aren’t alone. It is estimated that between 10% and 30% of adults suffer with chronic insomnia, with many more struggling with poor quality or not enough sleep.

You can easily tell how significantly sleep impacts your health and wellbeing after just a few nights of poor sleep affecting mood and energy levels. Sleep is essential for brain performance, mood, immunity, physical performance, blood sugar balance, regulating inflammation and many more functions.

Have you heard of liposomal supplements? They are becoming an increasingly popular way to take supplements but, are they a better option than capsules or tablets?

The form in which a vitamin, mineral or other nutrient is consumed can affect how it is delivered to the cells within the body impacting its absorption level. Simply put this means the amount of nutrient from the supplement that reaches the target cells following the digestive process. Some nutrients are more readily absorbed than others, with some being easily degraded during digestion.

If you have just completed Veganuary and enjoyed it enough to continue, you may be asking yourself what’s the best way forward whilst ensuring that you get all the nutrients you need. A vegan diet eliminates all animal foods including meat, fish, dairy, eggs, and sometimes honey too. Cutting out large food groups can cause deficiencies in the long-term if there is a lack of planning.

This delicious and refreshing immune support smoothie will really help to power up your immune system by giving it the nutrients it needs to work at its best. For more information on why these nutrients are great for immune health, see my recent blog post on essential nutrients for a healthy immune system. 

You can’t beat a warm tasty bowl of soup when it’s cold outside. Tomato soup is a much-loved classic and makes the perfect light yet warming lunch or dinner. It also makes a wonderful prep-able starter for a more special occasion. Ready-made shop-bought tomato soups are usually loaded with salt and sugar, and the beauty of making it yourself is that you can control what goes into it. Homemade soup also tastes so much better. It is simple to make and the quantities can be doubled up and frozen for batch cooking too.

With the beginning of a new year comes well intentioned new years resolutions, many of which are linked to health. A popular new year’s resolution in recent years has been Dry January; a month without drinking alcohol, which was originally a public health initiative established in 2013 by Alcohol Change UK in 2013.

With many seasonal infections such as the common cold and flu around at this time of year, it is so important to get the right nutrients to best support your immune system. We can’t always avoid catching infections, however, by eating a varied, healthy, and balanced diet with immune-supporting vitamins and minerals (as well as good lifestyle habits like managing stress and getting enough sleep), we can ensure that these infections occur far less frequently, and are shorter-lived, bouncing back quickly and easily. For more health and lifestyle tips on staying healthy during the winter months, scroll down to get your free 14-page winter wellness guide.

With the cost of living rising quickly, many people are concerned about how to maintain a healthy, nutritious and tasty diet without spending a fortune on fancy ingredients.

However, it can be done, and in fact many traditional diets in less affluent countries have always based their diets on healthy cheap whole foods, because they didn’t have other options.

Here are 12 ways to help you cut down on your food shopping costs while maintaining a healthy nourishing diet that doesn’t compromise on taste.

Noodles in a sweet yet spicy peanut sauce, what’s not to love?! I have used tofu to make this plant-based, but it could also be exchanged for chicken. I also used lentil noodles for some added protein, although any fresh noodles will work perfectly. Dried noodles can also work if rehydrated and cooked first and then added once cooked.

Pasta is such an easy weekday meal when time is limited and it can also be a great vehicle for lots of vegetables and other goodness.

To balance out the usual carb heaviness of a pasta dish try a pasta made with lentils or pea. It’s tasty and higher in protein which helps to avoid blood sugar spikes.

Here it is teamed up with a classic Italian tomato sauce and roast veggies for a quick, healthy and delicious meal.