October Edition: Embracing Autumn

So often we wait for the perfect moment, the ideal routine, the right timing, the surge of motivation that makes starting feel easy.

But life rarely delivers perfect conditions. Real change begins in those small, imperfect moments. And with a little support, they can grow into something steady and nourishing.

You don’t need to have it all figured out to take care of yourself. Start where you are, that is enough!

I am here to remind you that action, even messy, imperfect action — is progress! And progress always beats waiting for perfect.

• Keep reading to uncover a comforting Autumn recipe perfect for this season…

“Client testimonial

Sally is armed with a wealth of knowledge and experience. I think people are quick to accept how they are feeling as “getting old” or “that’s how I am,” but in fact diet and lifestyle play a massive part in this.”

— MC

Tips for a Healthful You Day…

1. Protect Your Energy- Notice what makes you feel good and what doesn’t. It’s okay to say no, to draw a line, or to step back when something feels too overwhelming. Protecting your energy isn’t about shutting the world out, it’s about protecting your peace.

2. Move with Ease- Keep your body moving in gentle ways. A slow walk, rolling your shoulders, or stretching between tasks can help shift your energy and keep tension from building up. Small movements make a big difference.

3. Start with a Breath- Before the day starts pulling you in different directions, pause. Take three slow, deep breaths. Let them ground you, clear your head, and set the tone for how you want your day to feel.

4. Create Little Pauses- Weave tiny breaks into your day. Step outside for a moment, stretch, or sip your drink without rushing. These pauses give your mind and body a chance to reset so you don’t run on empty.

5. Start and end with Gratitude- Start and end the day with thanks. Write down one thing, big or small that made you feel good. It’s a simple way to anchor your mind in something positive and let your body settle into rest.

This journal guides you through the intricate relationship between what you eat and how you feel.

Each page is designed to help you record and reflect on your dietary choices, emotional responses, presenting symptoms and overall well-being. When you make a connection between what you do and how you feel you can start to take back control of your health.

“Invest in your health like your life depends on it, because it does!”

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Warm Roasted Beetroot & Apple Salad with Gut-Healing Tahini Dressing

This vibrant salad is bursting with prebiotic fibre, polyphenols, and plant diversity — all essential for a thriving microbiome. It’s grounding, gently detoxifying and supportive of digestion, especially as we shift into cooler weather.

Gut Health Benefits

• Beetroot – supports liver detoxification and promotes healthy bile flow, aiding digestion.

• Apples – rich in pectin, a powerful prebiotic fibre that feeds beneficial bacteria.

• Chicory or rocket – full of inulin, a gut-friendly prebiotic.

• Tahini & lemon – provide healthy fats to support absorption of fat-soluble vitamins and nourish the gut lining.

• Fermented garnish (optional) – sauerkraut adds live bacteria for extra microbiome diversity.

Ingredients (Serves 2–3)

• 3 medium beetroots, peeled and cut into wedges

• 2 tbsp extra virgin olive oil

• 1 tsp ground cinnamon

• 1 apple (e.g. Braeburn or Pink Lady), sliced thinly

• 2 cups mixed leaves (rocket, spinach, or chicory)

• 1 small handful walnuts, toasted

• 1 tbsp pumpkin seeds

• 1 tbsp sauerkraut (optional)

Tahini Dressing:

• 2 tbsp tahini

• Juice of 1 lemon

• 1 tsp honey or maple syrup

• 1 small garlic clove, minced

• 1–2 tbsp warm water (to thin)

• Sea salt & pepper, to taste

Method

1. Roast the beetroot:
   Preheat oven to 200°C (400°F). Toss beetroot wedges with olive oil, cinnamon, salt, and pepper. Roast for 30–35 minutes, until tender and caramelised. (Pre cooked beetroot works just as well, make sure to check ingredients first)

2. Make the dressing:
   Whisk together tahini, lemon juice, honey, garlic, and water until smooth and creamy. Season to taste.

3. Assemble the salad:
   On a large plate, scatter the leafy greens. Top with warm roasted beetroot, apple slices, toasted walnuts, and pumpkin seeds.

4. Finish & serve:
   Drizzle with tahini dressing and top with a spoonful of sauerkraut if using. Serve warm or at room temperature.

Tip: Add a scoop of cooked quinoa or puy lentils to make this a more substantial meal, or serve alongside grilled salmon or tempeh for extra protein and omega-3s.

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Talking All Things Gut Health

I had the absolute pleasure of speaking on one of my favourite topics: the importance of gut and digestive health.

We explored how a healthy gut is at the heart of so much more than digestion — from supporting energy and mood to strengthening immunity and improving overall wellbeing. Even small, simple changes can make a real difference to how we feel every day.

Sharing knowledge in such an interactive, inspiring space is always a privilege.

If you’d like to bring this conversation to your workplace, I’d love to deliver a talk or workshop tailored to your team. You can find out more or invite me to speak here:https://www.healthfulyou.co.uk/invitemetospeak

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