Tag Archives: healthy

Eat to Beat Stress, Depression and Anxiety – Diet for Mental Health Workshop

Mental health is as important as physical health, or at least, it should be! The brain is an incredible organ, controlling everything we do, whether we’re conscious of its workings or not. The causes of mental health disruption can be intricate, and can be causal, situational or a combination of both, but diet is a key part of getting, and staying, balanced.

Feeding your body and brain the right foods and nutrients to support mental health (and the function of the brain, adrenals and gut) is now recognised as one of the single most important steps everyone should take as a foundation for controlling anxiety, balancing mood, and protecting yourself from stress.

Knowing what other factors affect brain function, what to do (or not do!) and how to go about taking control for ourselves is essential too.

This session looks at the what, why and how you can ensure the best environment for optimum functioning, including wider factors and interventions. This is an interactive session, with the opportunity to ask questions, so you leave ready to eat to beat stress, depression and anxiety, and protect not just your own mental health, but your loved ones’ too!

You’ll be able to choose one of the three Happy Brain Series packs worth £10 as a complimentary gift to use after the event to carry on the good work!

Book your place HERE »

Early bird tickets available until May 26th. Limited places.

Terms and conditions: all bookings are final and non-refundable. If you are unable to attend for unavoidable reasons, it may be possible to attend a later event if there is space.

Gluten and the Gut – A Gut Health and Bread Baking Masterclass

To pay in instalments, drop me a message via the enquiries page.

Gluten isn’t always the culprit when we have problems with digestion or the gut in general. Bread isn’t the enemy! In reality, proper bread is your gut’s friend. So, how do you know whether you really do have a problem with gluten, or whether it’s something else? And how do you find a loaf that nourishes while taking action to restore balance to your dodgy digestion?

On this full day masterclass you’ll not only get the definitive good gut guide from a functional nutrition perspective, you’ll also have this info weaved seamlessly through a foundational artisan bread making experience as fine as the crumb on a loaf even Paul Hollywood would approve of!

The Bread Bit:

Sourdough is by far the healthiest way to bake and eat bread. A true sourdough uses only 3 key ingredients plus a little time and patience. Gluten itself is not water soluble and can therefore be difficult to digest. However, using higher hydration and a longer proving time we can help reduce that bloated feeling many of us now associate as a gluten intolerance. With time and preparation you can help build yourself a healthier gut.

Begin your baking by learning this:

A brief background and scientific history of sourdough and fermentation.

Make your own starters to take home and continue baking with.

Guidelines on how to feed and nurture your starter.

How to work with high hydration dough and the benefits of doing so.

Making white sourdough, 100% rye.

 

The Gut Bit:

Wide-ranging symptoms in the gut or problems with digestion are becoming increasingly common, but are rarely a reaction directly to gluten. Those annoying niggles, and even disruptive, painful symptoms, can have a number of other root causes, triggers and aggravators, all of which can be resolved without removing bread, or anything else, from your diet.

Understanding what gremlins could be manifesting your symptoms is a crucial part of being truly healthy. Cutting out particular foods might ease or remove symptoms, but that doesn’t mean it has addressed the root cause, and cutting out foods without replacing the nutrients properly will only create a whole other set of issues later.

Get to grips with your gut by learning about these essential factors:

The gut and digestion – significant differences in symptoms and root causes.

Gluten – friend or foe?

Where and how things can go awry.

Common issues and what to do about them.

How to recognise the difference between a symptom and a problem.

Food allergies, intolerances, and the gut.

Probiotics, enzymes, absorption, and more.

The impact of factors like hormones, pesticides, microbes, parasites, food choices, sugar, bacterial imbalance, and stress.

How to calm your gut naturally, boost digestion and let calm reign!

 

You’ll go home with the kind of beautiful resource pack that always accompanies an effective masterclass, packed with info, advice and recipes that will see you, your gut and bread the best of friends.

And of course you’ll go home with your baking bounty!

Booking closes on June 15th.

To pay in instalments, drop me a message via the enquiries page.

BOOK HERE!

T&Cs: bookings for cookery events are non-refundable – should you unavoidably need to reschedule up to 2 weeks before the event, we may be able to defer your place to a future class or event at our discretion. There is no guarantee that this class will run again.

Eat For Life 6 Month Nutrition Course 2019 – Cornwall Group

Early Bird price of £222 available until March 31st when the price returns to £250. There are just 5 places on this course.

Eating healthily, or the broader science of nutrition, have become an over-complicated, faddy, and for some, confusing part of everyday life that should, in essence, be easy. Food is the foundation of our physical and mental health, energy, mood and daily function, so what could (and should) be simpler than nourishing ourselves properly every day?

In truth, it IS simple, particularly when you understand some key jigsaw pieces of information about the body and brain, and how the jigsaw should be put together.

In this course, I take you through a foundational understanding of food, nutrition, health and daily diet for you or your whole family over six months, combining monthly meetings with monthly modules building a manual of information and video, and membership of a closed group for students.

Ask questions in the group between our meetings where we’ll go into the content in depth (for intricate in between queries, I’ll answer with FB lives or recorded videos), and meet me and your fellow students in there as often as you like.

So, what are the foundations of nutrition knowledge for every day living and eating? This is what you will learn:

  • The Basics
  • Ideal Diet and Myth Busting
  • A Week’s Eating, Store Cupboards, Organisation and Prep for Busy People
  • Nutrient Lists and Recipe Development
  • Servings and Portions, Meal Combining and Family Feeding
  • Shopping, Storing, Nutrient Depletion and Nutrient Status
  • Blood Sugar, Energy, and Adrenals
  • Hormones and How to Balance Them
  • The Good Gut Guide
  • Happy Weight and Fat Burning
  • Mood, Food and Keeping Your Brain Balanced

Bonuses:

  • membership of the Functional Foodie recipe and resource hub for a year
  • a 25% discount on a 1-2-1 assessment

Optional Extra Classes for students – practical cookery afternoons for up to 10 students in a teaching kitchen: £40 for one class, or £70 for two.

  • Simple Suppers cookery class
  • Clean Cakes cookery class

All students finishing the course will receive a certificate of achievement.

The date listed here are for St Mellion monthly meetings on a Tuesday evening – final dates and times are finalised when the group is complete so that no one misses out due to other commitments.

Treat yourself and your loved ones to the best of health every day. It’s easier than you think! Eat better, feel better, do more….

BOOK YOUR PLACE IN CORNWALL HERE!

Payment plans also available, please contact me for details. Contact me to secure your place with a deposit.

This course is not suitable for professionals wishing to bring nutrition into their practice – you can train as a Functional Food Coach in Plymouth, London, Bristol or in a virtual class by applying here: Become a Functional Food Coach for a truly holistic practice!

Terms and Conditions:

Those on payment plans will be expected to commit to making all payments, regardless of continuing to attend group sessions as space has to be paid for in advance.

Due to the nature of the material, no refunds will be given. If you have an queries about the course or content, please contact me to discuss them before joining.

Eat For Life Nutrition Course – Virtual Group Online

Eating healthily, or the broader science of nutrition, have become an over-complicated, faddy, and for some, confusing part of everyday life that should, in essence, be easy. Food is the foundation of our physical and mental health, energy, mood and daily function, so what could (and should) be simpler than nourishing ourselves properly every day?

In truth, it IS simple, particularly when you understand some key jigsaw pieces of information about the body and brain, and how the jigsaw should be put together.

In this course, I take you through a foundational understanding of food, nutrition, health and daily diet for you or your whole family over six months, combining monthly meetings via Zoom, with modules building into a manual of information and video, and membership of a closed group for students. Ask questions in the group between our meetings where we’ll go into the content in depth (for intricate in between queries, I’ll answer with FB lives), and meet me and your fellow students in there as often as you like.

So, what are the foundations of nutrition knowledge for every day living and eating? This is what you will learn:

  • The Basics
  • Ideal Diet and Myth Busting
  • A Week’s Eating, Store Cupboards, Organisation and Prep for Busy People
  • Nutrient Lists and Recipe Development
  • Servings and Portions, Meal Combining and Family Feeding
  • Shopping, Storing, Nutrient Depletion and Nutrient Status
  • Blood Sugar, Energy, and Adrenals
  • Hormones and How to Balance Them
  • The Good Gut Guide
  • Happy Weight and Fat Burning
  • Mood, Food and Keeping Your Brain Balanced

Bonuses:

  • membership of the Functional Foodie recipe and resource hub for a year
  • a 25% discount on 1-2-1 assessments for the first 10 students to join

All students finishing the course will receive a certificate of achievement.

Treat yourself and your loved ones to the best of health every day. It’s easier than you think! Eat better, feel better, do more….

BOOK YOUR PLACE IN THE VIRTUAL GROUP HERE!

Payment plans also available, please contact me for details. Contact me to secure your place with a deposit.

This course is not suitable for professionals wishing to bring nutrition into their practice – you can train as a Functional Food Coach in Plymouth, London or in a virtual class by applying here: Become a Functional Food Coach for a truly holistic practice!

Terms and Conditions:

Those on payment plans will be expected to commit to making all payments, regardless of continuing to attend group sessions as space has to be paid for in advance.

Due to the nature of the material, no refunds will be given. If you have an queries about the course or content, please contact me to discuss them before joining.

Eat For Life 6 Month Nutrition Course 2019 – Plymouth Group

Early Bird price of £222 available until March 21st when the price returns to £250. There are just 5 places on this course.

Eating healthily, or the broader science of nutrition, have become an over-complicated, faddy, and for some, confusing part of everyday life that should, in essence, be easy. Food is the foundation of our physical and mental health, energy, mood and daily function, so what could (and should) be simpler than nourishing ourselves properly every day?

In truth, it IS simple, particularly when you understand some key jigsaw pieces of information about the body and brain, and how the jigsaw should be put together.

In this course, I take you through a foundational understanding of food, nutrition, health and daily diet for you or your whole family over six months, combining monthly meetings with monthly modules building a manual of information and video, and membership of a closed group for students.

Ask questions in the group between our meetings where we’ll go into the content in depth (for intricate in between queries, I’ll answer with FB lives or recorded videos), and meet me and your fellow students in there as often as you like.

So, what are the foundations of nutrition knowledge for every day living and eating? This is what you will learn:

  • The Basics
  • Ideal Diet and Myth Busting
  • A Week’s Eating, Store Cupboards, Organisation and Prep for Busy People
  • Nutrient Lists and Recipe Development
  • Servings and Portions, Meal Combining and Family Feeding
  • Shopping, Storing, Nutrient Depletion and Nutrient Status
  • Blood Sugar, Energy, and Adrenals
  • Hormones and How to Balance Them
  • The Good Gut Guide
  • Happy Weight and Fat Burning
  • Mood, Food and Keeping Your Brain Balanced

Bonuses:

  • membership of the Functional Foodie recipe and resource hub for a year
  • a 25% discount on a 1-2-1 assessment

Optional Extra Classes for local students – practical cookery afternoons for up to 10 students in a teaching kitchen: £40 for one class, or £70 for two.

  • Simple Suppers cookery class
  • Clean Cakes cookery class

All students finishing the course will receive a certificate of achievement.

Dates listed here are for Plymouth monthly meetings on a Monday evening. Virtual conference room meetings will be on the Tuesday evenings.

Treat yourself and your loved ones to the best of health every day. It’s easier than you think! Eat better, feel better, do more….

BOOK YOUR PLACE IN PLYMOUTH HERE!

Payment plans also available, please contact me for details. Contact me to secure your place with a deposit.

This course is not suitable for professionals wishing to bring nutrition into their practice – you can train as a Functional Food Coach in Plymouth, London, Bristol or in a virtual class by applying here: Become a Functional Food Coach for a truly holistic practice!

Terms and Conditions:

Those on payment plans will be expected to commit to making all payments, regardless of continuing to attend group sessions as space has to be paid for in advance.

Due to the nature of the material, no refunds will be given. If you have an queries about the course or content, please contact me to discuss them before joining.

Eat For Life 6 Month Nutrition Course 2019 – Totnes Group

Early Bird price of £222 available until March 21st when the price returns to £250. There are just 5 places on this course.

Eating healthily, or the broader science of nutrition, have become an over-complicated, faddy, and for some, confusing part of everyday life that should, in essence, be easy. Food is the foundation of our physical and mental health, energy, mood and daily function, so what could (and should) be simpler than nourishing ourselves properly every day?

In truth, it IS simple, particularly when you understand some key jigsaw pieces of information about the body and brain, and how the jigsaw should be put together.

In this course, I take you through a foundational understanding of food, nutrition, health and daily diet for you or your whole family over six months, combining monthly meetings with monthly modules building a manual of information and video, and membership of a closed group for students.

Ask questions in the group between our meetings where we’ll go into the content in depth (for intricate in between queries, I’ll answer with FB lives or recorded videos), and meet me and your fellow students in there as often as you like.

So, what are the foundations of nutrition knowledge for every day living and eating? This is what you will learn:

  • The Basics
  • Ideal Diet and Myth Busting
  • A Week’s Eating, Store Cupboards, Organisation and Prep for Busy People
  • Nutrient Lists and Recipe Development
  • Servings and Portions, Meal Combining and Family Feeding
  • Shopping, Storing, Nutrient Depletion and Nutrient Status
  • Blood Sugar, Energy, and Adrenals
  • Hormones and How to Balance Them
  • The Good Gut Guide
  • Happy Weight and Fat Burning
  • Mood, Food and Keeping Your Brain Balanced

Bonuses:

  • membership of the Functional Foodie recipe and resource hub for a year
  • a 25% discount on a 1-2-1 assessment

Optional Extra Classes for local students – practical cookery afternoons for up to 10 students in a teaching kitchen: £40 for one class, or £70 for two.

  • Simple Suppers cookery class
  • Clean Cakes cookery class

All students finishing the course will receive a certificate of achievement.

Dates listed here are for Totnes monthly meetings – these are flexible around the group as it is assembled to ensure no one misses out due to previous commitments.

Treat yourself and your loved ones to the best of health every day. It’s easier than you think! Eat better, feel better, do more….

BOOK YOUR PLACE IN TOTNES HERE!

Payment plans also available, please contact me for details. Contact me to secure your place with a deposit.

This course is not suitable for professionals wishing to bring nutrition into their practice – you can train as a Functional Food Coach in Plymouth, London, Bristol or in a virtual class by applying here: Become a Functional Food Coach for a truly holistic practice!

Terms and Conditions:

Those on payment plans will be expected to commit to making all payments, regardless of continuing to attend group sessions as space has to be paid for in advance.

Due to the nature of the material, no refunds will be given. If you have an queries about the course or content, please contact me to discuss them before joining.

Deck the tree with (healthy) cookies!

The festive season means many things, but to me, on the inevitable taste and sensory level that I seem to have as a default mode, December means spices. Cinnamon, ginger, nutmeg, cloves, oranges, all spice, and so much more. Jewelled colours, rich aromas, and warmth to counteract the wintry chill.

There are so many ways to incorporate this – strategically placed bowls of satsumas, a pot pourri made of dried orange slices, cinnamon sticks, bay leaves and juniper berries, and of course, spiced biscuits!

I love making these gorgeous spiced biscuits that can be used as decorations for a few days before being eaten.

Although based around a gingerbread recipe, if you don’t like gingerbread, leave the ginger out and use other spices – all cooking should be adapted and a creative therapy in itself.

This is a lovely family activity, both creatively and food skills and health-wise. Spices are wonderful for health, as are herbs. Sprinkle around liberally, and add to everything!

Christmas Spiced Tree Cookies

175g dark muscovado sugar
85g golden syrup
100g butter
3 tsp ground ginger
1 tsp ground cinnamon
350g plain flour, plus extra for rolling out
1 tsp bicarbonate of soda
1 egg, lightly beaten

Heat the sugar, golden syrup and butter until melted. Mix the spices and flour in a large bowl. Dissolve the bicarbonate of soda in 1 tsp cold water. Make a well in the centre of the dry ingredients, add the melted mixture, the egg and the bicarbonate of soda solution. Mix well. At this stage the mix will be soft but will become firmer as it cools in the fridge.

Cover the surface of the biscuit mix with cling film and leave to cool in the fridge for about 1 hr or until it is firm enough to roll out.

Heat the oven to 190C/170C fan/gas 5. Turn the dough out onto a lightly floured surface and knead to make a little more pliable. At this stage the dough can be wrapped and kept in the fridge for up to a week, or frozen. Roll out to around 2-3 mm thick. Cut into your favourite seasonal shapes, then transfer to baking trays, leaving room for them to spread. If you plan to hang the biscuits up as decorations, make a small hole in the top of each one using a skewer. Repeat until all the dough is used, or freeze any leftovers for later, to keep the decs going all Christmas – they will get eaten after all!

Bake for around 12-15 mins until they colour a little. If the holes you have made have closed over while baking, remake them while the biscuits are warm and soft using a skewer or knife. Cool for a few minutes on the baking tray, then transfer to a wire rack to cool and allow them harden up completely for decorating. Decorate with icing, edible glitter, or any other decorations you fancy.

If hung up on the tree or around the house, the biscuits will be edible for about a week, but will last a lot longer as decorations. Maybe make in the few days before Christmas for decs that last through the celebrations for some new year nibbles!

Do you need eating plans for your clients?

Do you need professionally designed, nutritionist formulated eating plans or resources with a proven track record of success for you to use with your clients?

Health professionals can white label my tried and tested eating plans and resource packs to reflect their own brand or business. 

All my Easy Start Eating Plans are available for white labelling via two levels of package, whether you would like my designer to design, brand and present your chosen plan or plans or use your own design professional. The end result will suit your business and reflect your area of practise.

The packages also include a licence to use the content as you wish for a year, after which you can renew annually for the basic licence cost only.

Altogether this is an effective way to bring professional nutritionist-standard eating plans and resources to your clients as part of your business model, and as a extra element in your work, helping your clients to improve their holistic health with real food solutions that address their bodies and brains on a multi-system level, repairing and re-establishing a functional food foundation for optimal health.

If you would like to discuss the available plans and their suitability in depth, please contact me to set up a call – I’d be happy to help.

To check out the available plans, and for full details, click the link below.

Eating Pans and Resources For Health Professionals

How To Cook Vegan For Health – June 2018

EARLY BIRD PRICE OF £45 AVAILABLE UNTIL MARCH 31ST (subject to availability)

Vegan eating is gaining popularity and ground as a diet that’s better for our bodies and the planet. A plant-based diet can be very nutritious IF it’s done properly. Too often becoming vegan can result in simply cutting out meat, dairy, and animal products without considering what unique macro and micro nutrients need to be substituted in other ways. Removing significant sources of essential nutrition can result in health issues, defeating the object of changing our diet to be healthier!

So, if you’d like to try a vegan diet, want to ensure that your diet is giving you everything you need, or just want to see what the possibilities are and add more animal-free meals to your diet, this class is for you.

You’ll learn exactly what and how to eat for blooming, plant-based health, cook a selection of delicious vegan meals, and take away the information and recipes you need to carry on cooking at home.

BOOK HERE! 

This is a very popular class and sells out quickly, so book early to ensure a place!

Early bird price of £45 applies if booked by March 31st, subject to availability. Full price of £55 after this date. 

Please note, booking closes on May 26th to allow for ingredient purchase, information production, and staffing.

T&Cs: bookings for events are non-refundable, but attendance can be transferred to another event or a later date at my discretion if I’m informed a week or more prior to the event, or two weeks prior for a cookery class.

Prices will be increasing significantly for future classes to cover increased costs – to take advantage of this class at an amazing price, book one of the remaining spaces.

Also note that you will be added to an email list to be sent joining details and event information, plus any resources. Your data is kept safe and secure at all times on a dedicated email platform. You will not be sent marketing or other newsletters unless you create an account on the website or sign up via my Facebook page to receive my free resource.

Clean Florentines – the perfect Christmas cookie!

We might not be in December’s Christmas madness yet, but Bonfire Night is over, it’s nearly Thanksgiving across the pond, and I’m being booked for events with kids around healthy eating next year. What does that have to do with Christmas cookies, you might ask! Working with organisations and charities that support children and families is something that I love doing, demystifying healthy eating, and how delicious and achievable real food is. The opportunity to be introduced to them via a Christmas Cookie workshop is ideal!

So, what cookie will last well as a gift, be easy to make, and is a Christmas crowd-pleaser? Florentines are perfect, with their scope for adapting and their healthy ingredient swaps. You can make them as ‘clean’ as you please, depending on your budget and what is in your cupboard already. The jewelled nuggets of apricot, blueberry and cranberry makes the biscuits like beautiful seasonal stained-glass feasts for the eyes as well as the taste buds with the chocolate hiding on the bottom of the biscuits. Lovely!

This is the healthiest version, and what I use most often, but there are plenty of swaps you can make:

  • coconut sugar can be swapped for golden caster,
  • coconut oil can be swapped for butter,
  • buckwheat flour can be swapped for ordinary flour,
  • coconut milk can be swapped for ordinary whole milk,
  • almonds can be swapped for whatever nuts or combo you prefer,
  • the fruit can be whatever you choose.

Here’s the full recipe:

Makes about 20

100g almonds, roughly chopped

100g oats

40g dried apricots, chopped small

40g dried blueberries

40g dried cranberries

30g coconut oil

50g coconut sugar

1 1/2 tbsp honey

20g buckwheat flour

150 ml coconut milk

200g dark chocolate

Preheat the oven to 170 degrees, and line a baking tray with baking parchment. Mix the almonds and oats with the fruit, ensuring there are no clumps of fruit sticking together. Melt the oil with the sugar and honey gently in a saucepan until combined, then add the flour, whisking briskly for a couple of minutes until it thickens up. Quickly add the milk, whisking briskly again for a minute until you have a smooth, thick mixture.

Remove from the heat and stir in the fruit and oat mixture. Measure out spoonfuls of mixture onto the baking tray, leaving a bit of spreading room between spoonfuls. Even out and flatten slightly, then bake for around 15 minutes, turning the tray around half way through to ensure an even bake. Leave to cool, and when ready to decorate, melt the chocolate in a bain marie. Place the cookies on another sheet of baking parchment, face down, then drizzle and spread melted chocolate over the bottom of the cookies, and leave to cool and harden. You can also dip the cookies into the chocolate so that you have half and half versions. the choice is yours!

Enjoy your clean cookies with a cuppa before, during or after the seasonal madness!