Things can get a bit overwhelming at times right? 

All this racing around might have left you feeling a bit 'icky' within your own skin. Bloated, stressed, foggy in the head, sluggish, you get where I'm going at, right?

So, a new school year starts and you have all of the little ones lined up, organised and ready to go.

Time to let out a deep, deep sigh... And take a deep breath in. Now it's time for you to get back on the horse, so to speak, and look after YOU.

If you take the chance and time (honestly, it doesn't have to take much time, believe me) to improve your gut health, you can improve your energy, mood, and how you feel in your skin.

Imagine being on top of those things, wouldn't life run a good bit smoother?

The 3 key points are simple:

• Get started. It might sound silly, but it's true. Expect the result you get from the effort you put in.
• Evaluate. What is actually happening and why are you feeling the way you feel, why do you get cramps, headaches and feel like...

What is the deal with gluten and what can you sub it with?

Time after time, my clients feel an incredible improvement once they cut out gluten. With the Western diet, I feel gluten has a big impact on the digestive systems inflammatory load, which then leads to systemic inflammation. Hippocrates believed that all disease starts in the gut, and an inflamed gut can only lead to more trouble. 

The list of options for gluten substitutes are endless these days. Keep in mind though, that something is gluten free does not mean it is healthy. A lot of convenience or packaged foods are processed and need a lot of additives to make them taste good. Clean is key here.

Some of my favourite gluten free subs are: gluten free oats, quinoa, coconut flakes, ground nuts, nut butters, rice and buckwheat.

For a great toastie alternative, try these sweet potato toasties.

Easy to make, and fab to get the kids on board as well!

Sweet potato toast is a fun meal for the whole family.

Since you can top these 'toasties' with whatever you fancy, why not get the kids on board and let them decorate their dinner? 

This super simple dinner/snack can be made in advance. So, you can toast the sweet potato until cooked, and top it later. 

Preheat the grill to medium/high.

Wash and pat dry some large sweet potatoes, preferably the orange variety.

Slice the sweet potato in slices, about as thick as sliced bread. Lay on a lined baking tray, sprinkle with a little olive oil, salt and pepper.

Pop in the oven for 10-12 minutes and grill until the potato starts to colour.

Turn around and grill for another 10-12 minutes.

In the meantime, get your toppings ready.

I love mashing some cooked and peels broad beans with pesto as a base, and top with tomato to let the colours pop!

You can add any cooked meats, sardines, cheeses, sliced vegetables, sprinkled with nutritional yeast, whatever you fancy really.

After you are...

A fantastic addition to add to your health and wellness routine is practicing self-care. This could be the missing puzzle piece to connecting your mind and body and creating calm and happiness in your life.

Before you start meditating 23-hours per day, drinking 6 litres of matcha tea or crochet all your soft fabrics (this is a new thing, so I hear), I would like to ask you a question: What is your own personal reason to take a journey to self-care and look after your own wellbeing? 

What drives you to be and live at your best?

If you feel your best self, it makes life so much easier to take care of the ones you love. When you think of it, it makes total sense that you are advised to put on your own oxygen mask first before helping others, as air hostesses explain.            

Whatever your own personal reason is to take time for yourself or to work on you in any way, here are some simple tricks.

Increase movement

Getting more active can have so...

 This recipe has been in my staple for the last 5 months, and it has saved my life on days when I wanted something sweet. Knowing that this little dish is packed full of fibre, pre-biotics is a great snack. You can even use it to sweeten a brownie.

Super easy and can be eaten cold or warmed up, topped with some natural yoghurt, nuts, seeds, or berries.

All you need:

Stewing apples, as many as you like. Peeled and chopped

A handful of raisins

A pinch of cinnamon

(optional: ground ginger, nutmeg, ground star anise)

Water

Instructions:

Put the peeled and chopped apples in a pot, add the raisins, spices and water. Cover with a lid and stew at medium heat for about 10-15 minutes, until softened, while stirring occasionally.

Have you wondered if what you eat affects the way you feel? Or ever wondered why you crave chocolate? There’s a good reason why ‘mood’ rhymes with ‘food’ and we’re pretty sure it’s more than just coincidence. 

That’s what we aim to unpack today. 

Fluctuation in blood sugar levels are linked to changes in mood. Brain chemicals that influence the way we think and act are affected by our food consumption. So when you don’t eat well, naturally, it affects your cognition and ability to feel energised. 

Think of it this way: your body behaves the way it’s told to behave; through the food it’s been given. 

Whichever your first meal of the day is, if you have a healthy start, packed full of nutrients, if is often easier to keep making healthy choices through the day.

Click here for one of my favourite breakfast recipes... Overnight oats! No quicker and easier meal.

Food that perks you up

Serotonin is...

Here is a great recipe for you to play around with! 

When you know you have a couple of busy mornings ahead, this little make-ahead breakfast can keep you on track. Full of nutrients, flavour and still filling to keep you going for the day! 

What you need for banana walnut oats:

40 g gluten free oats

1 scoop protein powder of your choice

1/2 chopped banana

1 handful of walnuts

1 shot of espresso (optional)

250 ml nut milk

To prepare: put everything in a jar, screw on the lid and shake until combined. Store in the fridge until use.

Chia, apple cinnamon overnight oats: 

40 g gluten free oats

2 tbsp chia seeds

1/2 chopped apple

pinch of cinnamon

250 ml nut milk

To prepare: put everything in a jar, screw on the lid, shake until combined and store in the fridge until use.