Natural Cold and Flu remedies
January 1st 2026
HEALTH . IMMUNITY . NUTRITION
Colds and flu happen. It’s just a given that every season you’ll pick one up from somewhere, and spend a few days in a snotty heap on the sofa. FUN!
I like to avoid meds if I can for colds – no judgement if that’s your bag, they just don’t agree with me. But, whether you’re a medicine cabinet person or not – there are some fab natural remedies to help.Jollop. My dad used to make me this, and since becoming a health coach I’ve realised he’s a lot wiser than I gave him credit for.Slice lemon, ginger, turmeric, and chilli in hot water with some manuka honey – and sip constantly through the day.
There are loads of natural antivirals in there that will fight bugs and clear your passages. Thanks dad!Step away from the cheese board. I appreciate that this is a bloody nightmare but dairy exacerbates mucus. Ew. So leave it be for a few days.Steam! In the shower, bath, or over a bowl – whatever the method it all helps. Especially with a few drops of eucalyptus oil- (even in the bottom of the shower), it all helps to shift anything gross off your chest.Salt water gargles. Horrid, but the best thing for a sore throat. Honest.
Rest. Your immune system needs a chance to work its magic – so stressing about any work that you’re missing is only making it harder for yourself to recover.So get on the sofa, turn your email notifications off and enjoy all the crap movies of your choosing.
We go together like ramalamalama… black pepper and turmeric.
August 7th 2025
FOOD SCIENCE . NUTRITION . RECIPE
Did you know there are certain foods that you can eat together to supercharge their nutrition powers? Here’s a rundown of some classic combos.
Turmeric and Black Pepper
These two superfoods combine their anti-inflammatory and anti-cancer properties (curcumin and piperine) to increase bioavailability of curcumin by 2000% (that isn’t a typo).Broccoli and Tomatoes
Both great sources of vitamin C, these two combined increase their efficacy. In one study, tumour weights decreased by 52% after patients consumed broccoli and tomatoes together – much more than if eaten separately.Tomatoes and Olive Oil
This Italian taste sensation increases the absorption of lycopene – which protects your heart.Lemon and Spinach (or really any citrus + greens)
Vitamin C increases the absorption of plant-based iron sources. This is an especially good one to know for the veggies and vegans out there.Kale and Avocado
Kale is a nutritional superhero, but it’s rich sources of vitamins A,D, E, and K are all fat soluble, so eating it with avocado or other healthy fat sources like natural yoghurt will help to ensure you’re absorbing all the good stuff.
A case for calories
May 4th 2025
FOOD SCIENCE
The word “calorie”, can be a bit of a trigger. I know whenever my nana says it, it’s coupled with an intensely hushed, fearful tone – a lot like when the Harry Potter lot say “Voldemort”. And, the fact is that poor old calories have got themselves a bad reputation and should really sack their PR person.
What’s in a calorie?
A calorie is a unit of energy supplied by food. To accurately work out how many calories are in something, you need to take the grams of macros that make it up (fat, protein, and carbs) and do the below calculation:Fat = 9 calories per gramCarbs = 4 calories per gramProtein = 4 calories per gramLet’s face it – that is a massive faff. And I wouldn’t ever recommend going down this route if you want to have time to see your friends, walk your dog, or catch up on Love Island.The facts
Traditionally, it’s understood that if you consistently eat more calories than you need, you’ll gain weight. Which is, in essence, true. (More about that later – there are a lot of other factors at play there.)We need calories – a lot of them, every day, to survive. Women need anywhere from 1800-2400, and men need between 2400-3200. The amount needed is unique to each person and is a sliding scale can depend on height, age, weight, activity level, metabolism and health. It’s all about tuning in to yourself, and finding a nutritious diet that supports your body and lifestyle.Key word? Nutritious.
Ever noticed how you can dive in to a full bag of crisps, or lose yourself for a minute in a family-size bag of chocolate, and still feel hungry an hour later? That’s bonkers. If what we believe about calories is true – then the amount of calories you just ate should see you through the rest of the day. But, our bodies don’t work like that. They need the good stuff, nourishing, filling calories that will support your body in everything it needs to do.Not all calories are created equal.
Example: An apple = 100 calories. A bag of pretzels = 100 calories.The apple nourishes your body, supports cell function and creates anti-inflammatory reactions. The pretzels turn to sugar, damage cell function and create inflammation.The lowest density of calories is in unprocessed plant foods. For example, a lb of broccoli has 130 calories in it, whereas a lb of crisps has 2,400 calories. How crazy is that? But you know that you’d feel so much fuller after the broccoli, because it’s full of fibre, vitamins and nutrients that keep your body happy and functioning well.If you want to talk more about all things calorific, and could do with a hand finding the right balance for your ideal weight – give me shout. Your first consultation is free!
10 steps to a healthy weight
April 9th 2025
HEALTH . NUTRITION
What even is a healthy weight? It’s common to have a certain number in your head – “Oh I just need to lose 10 more lbs,” or maybe a person, “I’ll be happy when I look like Rhianna”. But, here’s the thing – weight is like height. If you are 5”3, you are never, never going to be 6”1.
If you want the scientifically approved way of working out what your “healthy weight” is – here you go:Women – 100lbs +5lbs per inch over 5ft, -5lbs per inch belowMen – 106lbs +6lbs per inch over 5ft, -6lbs per inch belowBut, that doesn’t take into account your activity level, frame, environment, relationships, sleep, genes or medications.So I say – screw the science.My formula for a healthy weight:How do you feel? Just ask yourself that, and I promise you, if any changes need to happen – the answer will come. We all know inherently what we need to feel better – it’s my job to help you tap in to what that is.Here’s 10 steps to take care of yourself and find your ideal healthy weight.- Increase water and switch out sweetened or soft drinks- Eat whole, nutrient dense foods- Nix additives – I’m talking BPA plastics, phthalates in your toiletries and cleaners and weird coatings on non-stick pans- Sort out your stress- Eat slowly and mindfully- Have breakfast – your mum was right, it IS the most important meal of the day- Don’t skip meals- Cook at home- Sleeeeeeeep- Exercise – I’m not talking about getting ripped, just move around every dayThere’s a lot more to talk about around healthy weight. If you want to know more about lifestyle and dietary improvements to help you feel your best – book your health consultation now. It’s free, and I love a chat, so really it’s a win-win.
Book your free consultation
You won’t regret it. Pinky swears
I can’t wait to meet you – thank you so much for booking in with me.I work from FaceTime mostly, so it doesn’t matter where in the world you are.Please let me know particular days and times that would work for you, and I’ll email you with specifics.