Author: trish

How Every Breaking Dawn Brings A Chance To Choose Balance

A quick reminder on how to increase your happy hormones. I love my ice bath, meditation, hot tub at dawn. Staring into the sun (hopefully) as it rises in the distance.

Ever found yourself in a slump, where not even your favourite coffee can do the trick?

Oh yes, we’ve been there, navigating through days when everything seems just a bit too overwhelming. Well, let me share a little secret with you: there’s a way to lift your spirits naturally, and it’s all about getting those happy hormones dancing!

Here at my corner of the wellness world, it’s not just about what’s on your plate. It’s about nurturing both body and soul to cultivate a life brimming with health and happiness. I’m thrilled to share with you my go-to strategies for activating those joy-inducing hormones. 😊

I LOVE the thrill of ice baths. Picture it: immersing yourself in chilly waters and feeling a rush of endorphins that leaves you exhilarated. It’s like a natural high that also bolsters your physical resilience.

Each morning you can wander into the realm of meditation and mindfulness. Finding peace amidst chaos might seem like a Herculean task, but carving out time for meditation daily can work wonders. It’s all about serenading your serotonin levels for a calm and positive mindset that gently carries you through the day.

In weaving calming practices into your routine, you’re not just brightening your mornings but transforming your entire outlook on life.

My commitment is to guide you through this wonderful synergy of diet, wellness, and lifestyle changes. Remember, achieving a happier, healthier self isn’t a lofty dream—it’s absolutely within your grasp.

Let’s embark on this journey together and light up our lives with every breaking dawn. After all, chasing after a radiant, joy-filled existence is not just possible; it’s a promise we can make to ourselves

And yes, science is on our side with this one!

Unlocking the Hormonal Harmony: The Omega-3 Secret for Thriving After 40

As we gracefully step into our 40s and beyond, our bodies begin to write a new chapter in our health narrative, especially when it comes to hormonal balance. For women navigating the waves of menopause, finding natural allies can make all the difference. Enter the dynamic duo of EPA and DHA—omega-3 fatty acids with a knack for supporting our hormonal symphony.

PA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are both omega-3 fatty acids found in fish oil, but they have different roles and benefits in the body.

EPA is primarily known for its anti-inflammatory effects. It can help reduce cellular inflammation and has been linked to benefits in heart health, mood regulation, and potentially easing symptoms of conditions like rheumatoid arthritis.

DHA, on the other hand, is crucial for brain health and development. It’s a key component of the brain and retina, and adequate levels of DHA are important for cognitive function, visual acuity, and the development of the nervous system in infants.

While both EPA and DHA are important for overall health, the ratio and dosage may be tailored to target specific health concerns. For example, a higher EPA to DHA ratio might be recommended for anti-inflammatory effects, while a higher DHA content might be beneficial for cognitive or prenatal support.

Why Omega-3s are Vital for Hormone Support

Oily fish like salmon and mackerel are more than just a tasty choice for dinner; they’re swimming with benefits. EPA and DHA, the stars of the omega-3 family, are not only essential for our overall well-being but also play a pivotal role in managing the hormonal changes that come with age.

Three portions of oily fish per week can support your hormones.

If you are vegan, getting adequate amounts of EPA and DHA can be a bit more challenging since these omega-3 fatty acids are most commonly found in fish.

However, there are plant-based sources and strategies to ensure you’re not missing out. There are a range of recipes in my book, Nourish Your Gut.

1. Algal Oil Supplements: These are derived from algae, the original source of EPA and DHA in the marine food chain, and provide a direct source of these fatty acids suitable for vegans.

2. Flaxseeds and Flaxseed Oil: While flaxseeds contain ALA (alpha-linolenic acid), another type of omega-3, the body can convert a small percentage of ALA into EPA and DHA.

3. Chia Seeds: Similar to flaxseeds, chia seeds also contain ALA, which can be converted by the body into EPA and DHA, albeit at a low conversion rate.

4. Walnuts: These nuts are another good source of ALA, which your body can partially convert to EPA and DHA.

5. Hemp Seeds: Hemp seeds contain a healthy ratio of omega-6 to omega-3 fatty acids, including ALA.

Brain Health

Inflammation disrupts our hormonal performance.

Our brain is the maestro of our hormonal orchestra, and DHA ensures it stays in tune. This fatty acid is crucial for maintaining brain health, which is where many of our hormones are fine-tuned and directed.

Cell Membrane Fluidity: The Dance of Hormones

Imagine our cell membranes as the dance floor where hormones glide and pivot. EPA and DHA keep this surface supple, affecting the flow and reception of hormonal signals with the grace of a prima ballerina.

Mood Regulation: The Emotional Rhythm

Hormones and mood are dance partners in the ballet of our bodies. The omega-3s, particularly EPA, have been shown to support emotional well-being, helping us maintain our poise through hormonal transitions.

Adrenal Health

Our adrenal glands are the tireless understudies in our hormonal play, and omega-3s help ensure they’re ready to perform. The anti-inflammatory effects of these fatty acids support adrenal function, which is crucial for producing hormones like cortisol and adrenaline.

Incorporating a diet rich in EPA and DHA or choosing high-quality supplements can be a game-changer for women over 40. By supporting hormonal balance, reducing inflammation, and promoting brain and mood health, omega-3s can help us embrace our 40s and beyond with vitality and vigour.

So, let’s give a round of applause for the omega-3s, our unsung heroes in the quest for hormonal harmony.

With these fatty acids in our ensemble, we’re set to take centre stage in the prime of our lives.

Unlocking Autoimmune Relief: The Hidden Risks of Wheat and Alcohol

Autoimmune Wellness: Understanding the Impact of Wheat and Alcohol

Let’s talk about autoimmune Wellness and understand the Impact of Wheat and Alcohol. Navigating autoimmune conditions can be challenging, especially when it comes to understanding how certain foods and substances affect your body.

Gut Health and Permeability: Wheat contains gluten, which can contribute to increased intestinal permeability, often referred to as “leaky gut.” This can allow substances to enter the bloodstream that would normally be contained within the gut, potentially leading to an immune response.

Inflammation: The consumption of wheat can lead to an inflammatory response in some individuals, particularly those with gluten sensitivity or celiac disease, which is an autoimmune condition itself.

The Impact of Alcohol on Autoimmune Conditions is MASSIVE.
Alcohol can alter the immune system’s function, sometimes leading to an increased inflammatory response, which can worsen autoimmune symptoms.

Liver Stress – The liver is crucial for detoxification and metabolizing substances, including alcohol. Excessive alcohol consumption can impair liver function, a critical concern for those with autoimmune conditions.

Nutrient Absorption – Alcohol can interfere with the absorption of essential nutrients, which are vital for maintaining a balanced immune response and overall health.

By understanding the potential triggers of autoimmune flare-ups, such as wheat and alcohol, you can make informed decisions that support your body’s natural healing processes. Nourish Your Gut delves deeper into these principles, offering personalised guidance and strategies to enhance your autoimmune wellness journey. Grab your copy now in the shop.

Sobriety and Gut Health: The Refreshing Benefits of a Dry January

Embarking on Dry January isn’t just a trend; it’s a health revolution for your gut! When you give up alcohol for a month, you’re not only saying goodbye to hangovers but also nurturing your digestive system. Let’s dive into the sparkling benefits of a booze-free January for your gut health.

Let’s explore how a month of sobriety can lead to a happier, healthier digestive system.

**Alcohol and the Gut: An Unhappy Marriage

Alcohol consumption can disrupt the delicate balance of the gut microbiome, the community of bacteria and other microorganisms that reside in our digestive tract. Alcohol can throw your gut microbiome into chaos, tipping the scales away from friendly bacteria. This imbalance can lead to digestive discomfort and weakened immunity. By cutting out alcohol, you’re allowing your gut to restore its natural harmony, boosting both digestion and defence.

**Inflammation: Adding Fuel to the Fire

Alcohol is known to irritate the gut lining, leading to increased intestinal permeability, often referred to as “leaky gut.”

This condition allows toxins and partially digested food particles to escape into the bloodstream, triggering inflammation. The Gut Reboot means a break from alcohol reduces inflammation and heals the gut lining, which can be compromised by regular drinking. This means better nutrient absorption and a stronger barrier against toxins.

**Liver Love: Giving Your Detox Powerhouse a Break

The liver is your body’s primary detoxification organ, and it works overtime to process alcohol. Overburdening the liver with excessive drinking can impair its function, affecting not only detoxification but also the production of bile, which is essential for digestion. A break from alcohol allows your liver to focus on its other vital functions, promoting better digestion and nutrient absorption.

**Hydration: The Cornerstone of Gut Health

Alcohol is a diuretic, which means it increases urine production and can lead to dehydration. Adequate hydration is crucial for maintaining the mucosal lining of the intestines and for proper bowel function. By opting for water and non-alcoholic beverages during Dry January, you’re supporting your gut’s ability to move waste through your system efficiently, potentially reducing the risk of constipation and other digestive discomforts.

**Sleep Quality: Restoring the Rhythm

Alcohol can interfere with your sleep cycle, impacting the quality and duration of your rest. Sleep is a critical time for the body to repair and regenerate, including the gut. Improved sleep during Dry January can enhance the body’s natural healing processes, supporting gut health and overall well-being.

**Mood and the Microbiome: A Surprising Connection

Emerging research suggests a strong link between gut health and mood. The gut-brain axis, the communication pathway between the digestive system and the brain, can be influenced by the state of your microbiome. By improving gut health through alcohol abstinence, you may also experience mood enhancements, reduced anxiety, and a clearer mind.

**Embracing a Gut-Friendly January

Dry January is more than just a break from alcohol; it’s an opportunity to reset your gut health and establish healthier habits for the year ahead. Whether you’re looking to improve digestion, boost your immune system, or simply feel better overall, consider giving your gut the gift of sobriety this month. Your body – and your microbiome – will thank you for it.

As you embark on this journey, remember that you’re not alone.

Many find support and motivation through social media, local groups, or by engaging with a functional nutritionist who can provide personalised advice and encouragement. If you need support reach out here I have been sober curious for 9 years. I love Dry January as a challenge and have been sober for 9 months now so I know how hard it can be in the early days.   Tibico Ginger Water Kefir as been my best alcohol substitute. You can get that here

Lets raise a glass of kefir to a healthier you and discover the refreshing benefits of a Dry January.

Banish Belly Bloat with Smart Nutrition Choices

Banish Belly Bloat with Smart Nutrition Choices.

Bloating – that uncomfortable feeling of a swollen belly – plagues many of us. But did you know that with a few strategic nutrition tweaks, you can say goodbye to that pesky puffiness?

Let’s dive into how you can alleviate belly bloat through mindful eating. Firstly, hydration is key. Often, our bodies retain water when we’re not drinking enough. Aim for at least 8 glasses of water a day to keep things flowing and reduce water retention. Infuse your water with lemon or cucumber for an extra digestive boost. Next, fibre plays a dual role in your diet.

While it’s essential for digestive health, too much fibre too quickly can lead to bloating. Gradually increase your intake with high-fibre foods like oats, lentils, and berries to avoid overwhelming your system. Probiotics are your gut’s best friend.

These beneficial bacteria, found in yogurt and fermented foods, help balance your gut flora, which is crucial for reducing bloating. Incorporating a daily probiotic supplement can also be beneficial. Be mindful of food sensitivities.

Common culprits like dairy, gluten, and certain sugars can trigger bloating in sensitive individuals. Try eliminating these foods for a period to see if your symptoms improve. Lastly, slow down at mealtime. Eating too quickly can cause you to swallow air, leading to bloating.

Chew thoroughly and savour each bite to aid digestion and absorption. By focusing on hydration, fibre, probiotics, and mindful eating, you can effectively combat belly bloat.

Remember, a balanced diet not only helps flatten your stomach but also enhances your overall health and well-being.

If you would like to find out more about how I can help you with belly bloating you can download a free eBook here

Empower Your Wellness Journey: The Impact of Nutrition and Lifestyle Choices

“Empower Your Wellness Journey: The Impact of Nutrition and Lifestyle Choices”

Hello lovely readers! 🌿✨

Ever find yourself wondering about the profound influence of nutrition and lifestyle on your overall well-being? Well, let’s explore this transformative journey together, uncovering how your choices can truly make a difference in how you feel every day. 🍏💪

How Are You Feeling Today?

Pause for a moment and check in with yourself. Now, envision the vibrant, energized version of you – ready to conquer the day with enthusiasm and vitality. Your daily choices, particularly in nutrition and lifestyle, can be the key to achieving this desired state. 🚀

The Interconnected Web of Well-being

Everything is connected, especially when it comes to your health. Whether you’re aiming to beat the belly bloat, manage stress, or improve sleep quality, nutrition and lifestyle are integral pieces of this intricate puzzle.

Nutrition for Nourishment

Your plate is a canvas for creating a masterpiece of well-being. Opt for whole, nourishing foods that not only satisfy your taste buds but also support your gut health and hormone balance. Incorporate a rainbow of fruits and vegetables, lean proteins, and healthy fats to fuel your body from within.

Lifestyle Choices that Transform

Beyond the plate, your daily activities shape your well-being. Embrace practices like yoga, tai chi, or a simple walk in nature. These activities not only provide physical benefits but also nurture your mental and emotional health, creating a harmonious balance.

A Call to Action for Positive Change

Consider this your gentle nudge to make mindful choices each day. Whether it’s choosing a nutrient-packed meal or dedicating time to mindful movement, these small changes can have a profound impact on your overall wellness.

Let’s work together to get you feeling better.

Join the Wellness Movement!

Let’s start a positive ripple effect together! Drop a 🙏 in the comments if you’re ready to prioritize your well-being, or hit ❤️ if you’re committed to making small, impactful changes. Together, let’s embark on a journey towards feeling our absolute best. 💖

Unlocking Your Wellness Potential

Your well-being journey is unique, and the power to transform lies within your daily choices. Empower yourself with the understanding that nutrition and lifestyle are the building blocks of a healthier, happier you.

Ready to take the first step? Dive into this journey with purpose, and watch as positive changes unfold, enhancing your vitality and zest for life. 🌈✨

#WellnessJourney #NutritionForLife #LifestyleEmpowerment #PositiveChange #WellnessBlog #HealthAndWellness

Six Ways To Enjoy Bloat-Free Festivities

Indulge in Holiday Cheer Without the Belly Bulge with These Smart Tips.

I’m sending you this message today full of energy, positivity and love for the festive season. 

I want to share some tips on how to navigate and celebrate this Christmas without the belly bloat.

In the spirit of well-being, I have compiled some ideas to help you maintain a gut-friendly holiday season.

Six Key Ways To Reduce Belly Bloat Over Christmas

  1. Eat Mindfully: This Christmas, take a moment to savour each bite mindfully. That means slowing down and chewing well. Engage your senses, appreciate all the flavours, and listen to your body’s signals. Being present during meals supports better digestion and overall well-being. If you over eat, try digestive enzymes. It is the perfect way to help ease bloating when you eat too much.  This is the best one that gets great results for my clients. 
  2. Probiotic Power: Incorporate probiotic-rich foods into your festive feasts. Kefir, sauerkraut, and kimchi are excellent sources of gut-friendly bacteria. These foods not only add a delicious twist to your menu but also promote a healthy gut microbiome. You can make your own learn
  1. Fibre Festivities: Ensure your holiday spread includes fibre-rich options like fruits, vegetables, and whole grains. Fibre aids digestion, supports gut health, and helps you feel satisfied, preventing overindulgence on less nutritious treats. I have a range of products that ease constipation so please get in touch.
  2. Hydration for Happiness: Don’t forget the importance of staying hydrated, especially during the holiday hustle. Water is vital for digestion and overall health. Infuse your water with festive essential oils such as grapefruit for a hydrating twist. I stock many of these oils in my clinic so get in touch. 
  3. Balanced Celebrations: Strike a balance between indulgence and nourishment. Enjoy your favourite holiday treats in moderation and complement them with nutrient-dense options. This approach allows you to savour the season while supporting your overall health.
  4. Try alcohol free mocktail recipes using essential oils. I only recommend DoTERRA oils as they are the purest, quality tested and approved to be used as flavours in food and drinks. Email me to claim 25% off plus further education and support on how to use oils for more energy, better digestion and a good night’s sleep.

Refreshing Mocktail Recipes


Ice, half glass of cranberry, half glass of sparking water and add a drop of wild orange a drop of lime Garnish with slices of lime and orange (A capful of Grenadine will sweeten this up if you have it)


Ice, sparking water, a drop of spearmint, a drop of lime and garnish with fresh mint leaves and lime slices 

Mango Mint cooler

Half glass of mango juice, half glass of sparkling water, 1 drop of lime, 1 drop of peppermint and garnish

Pineapple Margarita 

Half glass pineapple juice, half glass of sparking water 1 drop of lime 1 drop of turmeric – add lime slices and cucumber sticks to garnish

May your Christmas be filled with joy, laughter, and the warmth of good health. Wishing you and your loved ones a gut-friendly holiday season!

How to Balance Blood Sugar

Balanced blood sugar levels are crucial to a healthy and prosperous life. Balanced blood sugar levels prevent disruption of your body’s functions and help your overall health. Here are a few foods to add to your diet to help balance your blood sugar:


You can never eat too many greens. For the best blood sugar benefits, go for nutrient-dense, low-carb greens like spinach, kale, and broccoli. These greens are also very rich in protein and calcium, which help your body in multiple areas. You can toss these greens in salads with olive oil and chunks of salmon. Studies have shown that these three vegetables contribute to dramatic improvement in patients who are constantly battling with their blood sugar.

Low fructose fruits:

Fruit is always a must, but for blood sugar-specific management, choose fruits that are low fructose, such as cantaloupe, raspberries, blueberries, kiwi, and blackberries. You can snack on them throughout the day, or toss them in your salad, smoothies, or acai bowls.


Protein is essential for slowing down glucose absorption in your body, which helps regulate your blood sugar levels. Add foods to your diet that are packed with protein, like wild salmon and other types of fish, beef and other types of lean meat, cottage cheese, Greek yogurt, and eggs. Make your diet interesting; try snack ideas like celery sticks dipped in all-natural peanut butter. This snack is rich in protein and only contains the good kind of fat.

Remember everything in moderation, however. Too much protein actually can become sugar in your blood, creating a condition called gluconeogenesis; 40 to 70 grams of protein is enough for a day.

Herbs and Spices:

Herbs and spices are natural supplements for balancing your blood sugar levels. They not only add flavour to your dishes, but they may also help your hormone’s lower your blood sugar. Some spices, like turmeric, contain anti-inflammatory properties, which help in balancing out your sugar.

Low-calorie drinks:

Cut out sugary, high-calorie drinks from your diet. Add drinks like cinnamon tea, lemon water, and cucumber juice in your daily routine.

Whole grain foods:

Whole grain foods that are also rich in protein, like millet and quinoa, provide and store energy without causing spikes in your blood sugar levels.


Beans are a good source of protein, low carb, and rich in fiber, all important factors in balancing your blood sugar. Hummus, lentils, and garbanzo beans are good examples and great dietary choices. Remember to soak them the night before to promote easier digestion.


Nuts like almonds and walnuts contain healthy amounts of fibre, protein, and healthy fats, and are a low carb snack idea.

Try balancing your blood sugar the natural way by changing the way you eat. You’ll be amazed at the difference!

For further learning visit my Youtube channel and be sure to join our FREE support community over on Facebook. Join the next masterclass on the 26th September to learn ways to control your blood sugar

Elevate Your Energy: 4 Fantastic Tips for Vibrational Nourishment

Are you ready to discover the delightful world of raising your vibrations through the magic of food? You’re in for a treat because we’re about to spill the beans (and some ceremonial cacao) on four amazing tips that’ll have you radiating positive energy. Oh, and guess what? There’s a special invite waiting for you at the end, so keep reading!

Tip 1: Embrace the Homegrown Goodness 🥒🥬

Imagine strolling through your very own garden, plucking fresh veggies and leafy greens that you’ve lovingly nurtured. Homegrown food isn’t just about what you’re eating – it’s about the connection you’re building with nature. Local farmers’ markets are another goldmine for vibrant produce. So, get ready to savor the flavors of your efforts and feel that earthy energy infuse your being.

Tip 2: Aromatic Bliss with Wood Essential Oils 💜

Let’s chat about essential oils – the ultimate powerhouses for a balanced and uplifted vibe. Specifically, let’s talk wood oils like cedarwood and sandalwood. These gems are like your wise, grounding companions. Whether you diffuse them, apply them, or create your signature scent, they’ll have you feeling steady and serene in no time. Say goodbye to chaos, and hello to zen!

Tip 3: Sip into Soul Soothing with Ceremonial Cacao 💙

Now, let’s indulge in a little self-care treat that’s bound to make your heart sing. Ever heard of ceremonial cacao? This isn’t just your regular cup of cocoa – it’s a soul-stirring elixir that’s all about opening your heart chakra. Picture this: a cup of ceremonial cacao leftover from a Community Festival, buzzing with the collective high vibes. Sipping on this goodness is like wrapping yourself in a cozy blanket of positive energy.

Tip 4: Find Your Zen with Meditation and Affirmations 🧘

Ladies, it’s time to unwind and recharge. Imagine lying down with your legs up the wall, letting the stress melt away. And guess what? You’ve got the Insight Timer App to guide you through some seriously soothing meditations. But that’s not all – sprinkle in your daily affirmations. These little positive declarations are like mini boosts of self-love, raising your vibrations one empowering word at a time. So, there you have it, – four fantastic tips to infuse your life with high vibrations through the wonders of food and mindful practices. Embrace the goodness of homegrown nourishment, uplift your spirits with wood essential oils, savor the magic of ceremonial cacao, and find your zen with meditation and affirmations. Your journey towards positive energy and well-being is just beginning. Join us in the Facebook community and let’s light up those vibrations together! 🌟🍃🌸

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