https://www.healthfulyou.co.uk/blog1 daily 0.75 2025-10-27 https://www.healthfulyou.co.uk/blog1/october-edition-embracing-autumn monthly 0.5 2025-10-27 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/40ce2e36-f576-49b7-92b4-9ec96076f4c0/1.jpg Blog - 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. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/f805d7f6-ed3b-4777-990b-e7dca30a62fa/A7402904.jpg Blog - October Edition: Embracing Autumn - Tips for a Healthful You Day… 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. 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. 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. 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. 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. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/6f58ab14-3c7a-43d8-9478-fbfb7a3e4da9/4.jpg Blog - October Edition: Embracing Autumn - 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. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/1761573483265-GUS0XMF8WBT632K4DCBN/unsplash-image-kXS9_YMV--g.jpg Blog - October Edition: Embracing Autumn - Warm Roasted Beetroot & Apple Salad with Gut-Healing Tahini Dressing https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/ebf8b573-7d8d-4620-bd0f-78a1e930c78d/PHOTO-2025-09-24-10-53-41.jpg Blog - October Edition: Embracing Autumn - 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 https://www.healthfulyou.co.uk/blog1/autumn-nourishment-for-your-gut-spiced-pumpkin-amp-lentil-soup monthly 0.5 2025-09-18 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/04f614c4-1dd3-4e37-b6a8-a5c9b65608ff/unsplash-image-SPd9CSoWCkY.jpg Blog - Autumn Nourishment for Your Gut (+ Spiced Pumpkin & Lentil Soup) - Happy September! Embracing the Season of Change As the days grow shorter and the air turns crisp, autumn invites us to slow down, nourish ourselves deeply, and prepare our bodies for the cooler months ahead. This season is all about grounding foods, warming spices, and supporting our gut health to keep digestion strong and immunity resilient. For me it’s the start of slow cooker season! I love being able to pop some ingredients in first thing in the morning and come home to a delicious, ready-to-eat meal with almost no effort. Slow-cooked food isn’t just tasty, it’s also gentle on digestion. Slow cooking breaks food down into softer, more digestible textures, while keeping meals nutrient-rich and full of natural moisture. Making it easier on your stomach and nourishing for your whole body. Soups are also an easy to digest food, see recipe below… https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/1757236679666-UWUZTLXX19J4EHNX7XJJ/unsplash-image-S0OwMQxlGNw.jpg Blog - Autumn Nourishment for Your Gut (+ Spiced Pumpkin & Lentil Soup) - Foods to Support Gut Health in Autumn Autumn brings a harvest of nutrient-dense produce that naturally aligns with our body’s needs. Here are some gut-friendly seasonal foods to focus on: Pumpkin & Squash – rich in fibre and beta-carotene to feed beneficial gut bacteria and support immune function. Apples & Pears – high in pectin, a prebiotic fibre that promotes healthy digestion and stable blood sugar. (Stew these fruits to help with constipation) Figs – naturally sweet and high in soluble fibre, feed the microbiome, and support regularity. They’re also rich in polyphenols, which act as antioxidants to reduce inflammation in the gut. Fermented Foods – sauerkraut, kimchi, and kefir introduce beneficial probiotics to balance the microbiome. Root Vegetables – carrots, beetroot, and parsnips provide slow-release energy and gut-loving fibre. Warming Spices – ginger, cinnamon, and cloves stimulate digestion and circulation, perfect for colder days. Tip: Pair fibre-rich foods with fermented foods to give your gut both the “food” (prebiotics) and the “helpers” (probiotics) it thrives on. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/0b9a4f2f-7631-4fb6-88aa-3cf1968b2f3f/unsplash-image-_y6A9bhILkM.jpg Blog - Autumn Nourishment for Your Gut (+ Spiced Pumpkin & Lentil Soup) - Seasonal Recipe: Spiced Pumpkin & Lentil Soup This hearty, fibre-rich soup is the perfect autumn comfort food—warming, nourishing, and kind to your digestion. https://www.healthfulyou.co.uk/blog1/awaken-your-digestion-naturally monthly 0.5 2025-08-07 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/1754581468003-VAIB42JY6AIH8W7N8BSO/unsplash-image-7r1HxvVC7AY.jpg Blog - Awaken Your Digestion Naturally - How to Include Bitters in Daily Meals Try these simple ideas to support digestion naturally: Start meals with a glass of water + lemon juice or apple cider vinegar. Add grapefruit or blood orange slices to your breakfast plate. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/18869a66-aa4a-4741-b27e-be7089fde8ec/unsplash-image-ktMU5IS407s.jpg Blog - Awaken Your Digestion Naturally - Make it stand out Citrus Digestive Spritz https://www.healthfulyou.co.uk/blog1/you-dont-need-to-do-more-you-just-need-to-check-in monthly 0.5 2025-08-07 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/d955b743-3df6-4d8c-98a2-612d0d486cfb/collage.jpg Blog - “You don’t need to do more. You just need to check in.” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/698a2f93-edf2-4801-bfa2-21bef9796352/IMG_3528.jpg Blog - “You don’t need to do more. You just need to check in.” - Tracking your symptoms is a great way to understand what helps you feel your best. It allows you to notice possible patterns and triggers. That’s exactly why I created the Healthful You Journal, a space designed specifically to help you tune into your body and notice meaningful patterns. You can purchase your copy here or simply use a journal of your own, the most important step is just getting started. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/c17df35b-ef29-4063-8cd2-d3e6c3d01d18/Lemon%2C+Ginger%2C+and+Relaxing+Tea.png Blog - “You don’t need to do more. You just need to check in.” - Small Changes, Big Impact: A Simple Morning Ritual Boost your wellbeing without overhauling your entire routine. Sometimes it’s the smallest shifts that make the biggest difference. One quick, affordable, and impactful habit: Start your day with a warm mug of lemon, ginger, and water. T his simple combination can: ✔️ Support digestion ✔️ Gently wake up your system ✔️ Hydrate your body after sleep ✔️ Help you feel calm and grounded before the day takes off. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/4bcfa5e4-9450-42b0-a194-4455540d4fce/A7402904.jpg Blog - “You don’t need to do more. You just need to check in.” - "Finding Joy in the Small Things" Most people think joy comes from the big stuff, holidays, new purchases, big milestones. But that mindset makes us miss out on all the small, everyday moments that can bring real joy. Joy doesn’t have to be dramatic, it can be simple: A hot drink in your hands A deep breath of fresh air A good song, a smile, a kind word These tiny moments matter, they build up and change how we feel every day. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/f2659f81-6311-42fb-8237-e9d0f3088066/39.jpg Blog - “You don’t need to do more. You just need to check in.” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthfulyou.co.uk/blog1/healthful-you-may-edition monthly 0.5 2025-05-17 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/c9515959-21c6-4ce3-a6f1-fb57548a8e32/49.jpg Blog - Healthful You: May Edition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/6d44a004-e89b-4392-a65f-2b10c5d89842/Copy+of+She+Inspires+I%E2%80%99m+nominated%21+template.png Blog - Healthful You: May Edition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/91a0e125-a36e-478c-88d6-3447bce51733/Abdominal+massage.png Blog - Healthful You: May Edition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthfulyou.co.uk/blog1/healthful-youapril-edition monthly 0.5 2025-05-17 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/ebe37550-a16b-4bcb-87ea-88d150d61fb5/IMG_6666.jpg Blog - Healthful You:April Edition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/e25de8f7-4353-4177-9795-7dbbb053a7ec/IMG_3527.jpg Blog - Healthful You:April Edition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.healthfulyou.co.uk/blog1/Blog Post Title One-bs8hh monthly 0.5 2025-03-30 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/4640d8f4-627b-433a-a9c0-9ecd9c995c9f/Untitled+design-10.png Blog - March edition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/52b5d26e-d7b9-4be9-a56c-2e12dfd10851/ff8a7332-3100-47cd-8b1e-53d842028acc.jpg Blog - March edition - Make it stand out Last Sunday I was so honoured to give a talk about “digestive wellness” at a wellness show in Lytham and I met some lovely people who are passionate about their wellbeing. I will be at the next event on Sunday 16th November and I will share a link to book your ticket nearer the time. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/0b9a4f2f-7631-4fb6-88aa-3cf1968b2f3f/unsplash-image-_y6A9bhILkM.jpg Blog - March edition - Make it stand out Soup made with homemade stock (bone broth) is one of the most healing foods for the gut. Stock is packed with collagen, gelatine and beneficial minerals. Here it’s combined with gentle spices that are naturally anti-inflammatory and calming to the digestive system. · 800g of butternut squash peeled and cubed. · 4-6 shallots diced · 10g coconut oil · ½ tsp garam masala · ½ tsp turmeric · ½ tsp paprika · ¼ tsp ground cumin · ¼ tsp ground coriander · ¼ tsp ground ginger · Pinch of cardamom seeds · Pinch of fennel seeds · 50g creamed coconut · 1L fresh chicken stock · 1½ tsp salt · Salt and freshly ground black pepper 1. Warm the coconut oil in a large saucepan. Add the diced shallots and sweat for 5 minutes. 2. Meanwhile place the spices in a pestle and mortar and grind well to incorporate the seeds. 3. Stir the spice mix into the sweated shallots and allow to warm thorough for 1-2 minutes until the spices start to release their aromas 4. Remove the pan from the heat. Add the cubed squash, coconut cream, dried chilli and salt. Pour over the boiling water and return the pan to the heat. 5. Bring the mixture back to the boil and simmer covered for about 30 minutes or until the squash is tender and starting to fall apart. 6. When the squash is cooked carefully remove the dried red chilli and then blend the soup until smooth using a hand blender. 7. Season to taste with salt and freshly ground black pepper and enjoy. https://www.healthfulyou.co.uk/home-old daily 0.75 2025-03-30 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/957e0723-aa20-44ca-a78a-0b524625148f/30+%282%29.jpg Home (Old) Top view of various fruits including strawberries, blueberries, raspberries, lemons, and a bowl of chia pudding topped with berries and peanut butter on a white surface. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/7ec1300f-cb90-4b62-b4eb-83ed898ff6a8/21.jpg Home (Old) Woman in kitchen holding a baking tray with dough balls, placing them on a white cake stand. Kitchen counter with fruits like raspberries, blueberries, lemons, and greens. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/6d0bec60-8fb5-4dd7-a8a8-e47ddc613044/20.jpg Home (Old) Glass of smoothie topped with dried rose petals, with coffee beans scattered on the surface nearby. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/50126556-cb06-41f1-a9fe-4d14eb4a5c28/23.jpg Home (Old) Plate of chocolate truffles with powdered sugar and chocolate chips, garnished with mint leaves. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/cf4bb07e-d052-4cc8-98ae-08945f9b1f67/37.jpg Home (Old) Woman in kitchen chopping greens on countertop with fresh strawberries and chocolate-covered treats nearby, surrounded by cookbooks and a bowl of fruit. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/9ca746ce-2850-4cb0-bef1-9f6181c5cc51/DSC_8632copy.jpg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/2175a60e-bce2-4fc2-9d05-f37be7f5f2dc/DSC_8630copy.jpg https://www.healthfulyou.co.uk/about-old daily 0.75 2025-03-30 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/6ba954b3-0180-4468-a574-6c331c0cddc5/25.jpg About (Old) Assorted fruits in bowls including raspberries, blueberries, strawberries, lemons, and chocolate-covered items. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/c2cdb133-ad78-4772-9ac8-eeacd0b56c8f/30+%281%29.jpg About (Old) Bowls of fresh strawberries, blueberries, and raspberries with two lemons on the side, and a bowl of chia pudding topped with mixed berries and peanut butter drizzle. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/a0105080-006d-4fab-ac79-6774d1576f5d/26.jpg About (Old) Bowl of raspberries, lemons, and bowl of blueberries on a white surface. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/55b00b1b-ec45-476a-bd7d-d5696bcb0227/27.jpg About (Old) A plate of chocolate-covered treats next to a bowl of fresh strawberries on a white surface. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/c9515959-21c6-4ce3-a6f1-fb57548a8e32/49.jpg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/fd7a103c-94c6-4b3b-a60b-9ebc3d35746a/66.jpg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/4308ada4-7232-4538-8628-f893c63b6e44/ANP+Logo+2019+Teal+hi+res.jpg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/261b2c05-f7aa-4b7d-9596-27c13a607742/2460146_Image1.JPG https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/1b27d097-0414-40c8-af57-642db27df42b/Screenshot+2023-09-08+at+17.02.54.png https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/7187e8b6-4089-448b-8431-bbbdec7f6f02/Nutrition+network+logo.jpg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/503c4ec9-dae1-415d-a09d-20e5c221534e/7016D70B-5466-48D0-A6FF-501B33DF01E9.jpeg https://www.healthfulyou.co.uk/workwithme-old daily 0.75 2025-03-30 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/40f1713f-b3b2-469e-b358-eccfd367820f/20.jpg Work with me (Old) Glass of coffee smoothie topped with dried rose petals and a clear straw, surrounded by coffee beans on a white background. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/ac242204-4bbf-4285-9556-e289591d8bc7/23+%281%29.jpg Work with me (Old) Chocolate truffles on a light blue plate with mint leaves and chocolate chips. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/bce48624-9911-40b8-b6cb-017732adcf89/32.jpg Work with me (Old) Smoothie with rose petals, chocolate truffles on plate, and rose petal dish. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/830aeb91-9272-4be0-a29e-40ea0c97c36e/28.jpg Work with me (Old) Bowl of chocolate chia pudding topped with strawberries, raspberries, blueberries, and peanut butter drizzle on green plate, next to rose petals in a white dish. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/99ff8fdb-e3c0-4279-9352-e2f48267ef33/DSC_8632copy.jpeg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/d7dff400-5c2a-41a0-9bfe-4435ab9ad3f8/57+2.jpg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/f011c0ce-bfa3-402b-8f4a-15db424bc93d/5D42031F-B54A-4F5C-9FBF-73F2BFB7373E.jpeg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/c2ef49e1-bf24-46f0-b938-f6b284fb3c62/IMG_5511.jpg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/b521e7ca-7cc0-4d61-844f-674e004f0476/bebe0af2-bd1e-4258-8cfe-c59347d051a8.jpg 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https://www.healthfulyou.co.uk/discovery-call daily 0.75 2025-03-30 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/9d20a1b2-cfb3-4696-a855-4468984e0337/39.jpg https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/ad69155e-3cea-418b-adc2-17f22683c467/IMG_5511.jpg https://www.healthfulyou.co.uk/subscribe-to-my-newsletter daily 0.75 2025-03-30 https://www.healthfulyou.co.uk/home-1 daily 0.75 2025-03-30 https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/957e0723-aa20-44ca-a78a-0b524625148f/30+%282%29.jpg Home (Copy) Fresh bowls of strawberries, blueberries, and raspberries with two lemons and a bowl of chia pudding topped with mixed berries and peanut butter drizzle. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/7ec1300f-cb90-4b62-b4eb-83ed898ff6a8/21.jpg Home (Copy) Woman in kitchen placing chocolate balls on a stand, with fruits, lemons, and greens on the counter. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/6d0bec60-8fb5-4dd7-a8a8-e47ddc613044/20.jpg Home (Copy) Glass of smoothie topped with dried rose petals and a glass straw, surrounded by coffee beans on a white surface. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/50126556-cb06-41f1-a9fe-4d14eb4a5c28/23.jpg Home (Copy) Chocolate truffles arranged on a decorative plate, garnished with mint leaves and chocolate chips. Some truffles have a coating of white confectioner's sugar or coconut. https://images.squarespace-cdn.com/content/v1/62fcf196b936981fc997163c/cf4bb07e-d052-4cc8-98ae-08945f9b1f67/37.jpg Home (Copy) A woman in a kitchen slicing green leafy vegetables on a counter, surrounded by strawberries, chocolate-covered treats, cookbooks, and assorted ingredients. 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