Feeling guilty after eating the Halloween candy?

‘Tis the time of the year; sweets, chocolate and candy galore.

If you have found yourself here then maybe you’re feeling an element of guilt around munching on some of the leftover Halloween candy or you’re still try to navigate how to ‘avoid’ it.

I am a big believer in the ‘out of sight/out of mind’ mentality being one we all need to actively avoid. Putting anything on a pedestal gives it far more kudos than it ever deserves. This is especially true with food.

So I am here to give you some tried and tested steps to take in order to mindfully navigate feelings of guilt, pressures to indulge and ways to encourage a healthier relationship with all foods.

Crunchy kale, crispy chickpeas, glorious grains, zingy herbs, salty cheese and sweet squash; this salad has IT ALL! Topped off with a delicious Maple & Mustard vinaigrette, this salad is the perfect serving of sweet and savoury, which is just what we need and want as Autumn draws in.

Lymphatic massage is my secret weapon for feeling my absolute best; both physically and mentally.

Grace AKA The Female Health Physio is a leading specialist pelvic & hip Physiotherapist with a passion for female health and performance, early onset menopause and sport and exercise in relation to pregnancy (pre and post natal). Grace trained at Kings College London, and has extensive experience in performance sport, having worked with with both 7s and 15s rugby teams at national and international level, and most recently as Physiotherapist for the England Women’s team. In addition to this, Grace is highly trained in musculoskeletal assessment and treatment, with postgraduate training in obstetric and gynaecology. It is quite the résumé right?!

A solid nutritional strategy for tackling marathon training is crucial for success, an under fuelled body means less progress, increased injury risk and a low chance of finishing strong.

All the comfort of a traditional lasagna with creamy cheese and rich ragu but lightened up, loaded with healthy ingredients and simple to make. The perfect healthy lasagna recipe with butternut squash and spinach.

Healthy eating is not about perfection, it is about making choices which support both the health of your body as well as your mind. How you get there varies for each person which is another reason why prescriptive diet plans are a no go for me and my clients.

Overall, there is some good research to suggest that caffeine has some impressive health and performance benefits but like most things, it’s easy to tip into the negatives when a diet is not fully compatible with optimal heath.

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Removing the basic ‘calories in vs calories out’ from the equation, simply, yes, it CAN be harder to loose fat postpartum.

Like anything, this isn’t the case for everyone but from a generalist perspective, the answer is yes.

There are a number of other nutrients such as Vitamins B, C & D, Omega 3 and minerals selenium and magnesium that are also important to the bodies ability to handle stress. So these tasty turkey meatballs team so well with a nutrient packed feta salad for all the feel good benefits these foods offer.

Let us kick off by saying the science backed research on certain foods actively increasing your breastmilk supply is somewhat inconclusive and mostly based on anecdotal evidence than anything else. Despite this there are certainly a number of nutrients that will help to support energy and the body whilst it works overtime to produce milk of quality and potentially quantity.

I have come to realise that one of the most damning aspects of this pandemic is the curtailing to intamcy. Families have been separated, human connections have been lost and in the case of new mothers, we are lionesses, retracted and coiled protecting our young, without our heard behind us to warn off danger. So naturally, we are on high alert, and I am acutely aware that my desire to show off my Sons, to let the world near them when the time comes could be my biggest challenge yet. I carried them, I kept them safe, I am the food source, I am their comfort blanket…the village that it apparently takes to raise a child is now a mere fairytale and I am the all encompassing protector. How do we learn to allow intimacy back into our lives?

I have said it before and I’ll say it again, protein is imperative for our health; immunity, hormones, muscle, brain function - protein is your guy! Not to mention is the most satiating food group, meaning it keeps you fuller for longer without any drastic effects to your blood sugars.

Like any condition that has a number of management tools, there are also a plethora of myths that surround it. Here are a number of Hypothyroidism myths I have uncovered which get a lot of airtime without the solid evidence based research to support them.

Healthy semen should be rich in the full amnio acid spectrum as well as 22 other vitamins and minerals, such as Vitamins B, C& D, calcium, magnesium and zinc.

Pregnant women can safely eat hot-smoked salmon when heated to 165℉ but cold-smoked salmon poses higher risk of bacteria and listeria infections.

How can we can harness the intricate workings of the menstrual cycle to better understand how to keep performing week on week, rolling with the hormonal ebbs and flows to achieve our best?!

Sugar has been shown to have links to higher BMI’s, increased inflammation, chronic illnesses such as diabetes as well as increasing digestive complaints. With this in mind, it is important to not only look at the added sugars in the foods we choose but the total sugar content we consume.