We are here to help women understand their bodies better and learn how to support themselves. Part of that journey is becoming more aware, tuning in, and listening to the signs your body is giving you. Don’t ignore them. Work with your body, not against it. Be a team. Dehydration isn’t always obvious. You don’t have to feel extremely thirsty to be dehydrated. Some of the signs can be quite subtle, so it’s worth paying attention to what your body is telling you. Common signs of dehydration can include: - Feeling thirsty or having a dry mouth - Dry, tight or less elastic skin - Headaches - Feeling tired, flat or low in energy - Brain fog or difficulty concentrating - Dizziness or feeling light-headed - Dark yellow urine or urinating less often - Constipation or harder stools - Feeling hungry when you may actually be thirsty - Muscle cramps or weakness - Feeling overheated more easily - Bad breath - Dry lips, dry eyes, dull hair - Feeling your heart beating faster than usual, especially when you’re hot or active And remember, your fluid needs can increase with exercise, hot weather, sweating, travel, illness and alcohol. One simple habit I encourage is to keep water with you throughout the day rather than waiting until you feel very thirsty. Your body is constantly giving you signals. Learning to recognise them is an important part of looking after your health. So tell me honestly, how much water do you drink lately? I admit, I have to constantly remind myself.

Believe it or not, in today's world, food can make us sick. We can react to it, and I want to help you understand if this is the case with you too or not. So today I am talking about histamine intolerance. Histamine is a natural chemical that our body makes and that is also found in certain foods. It plays an important role in our immune system, digestion and allergic reactions. Normally, our body breaks histamine down and gets rid of it, but for some people, this process doesn't work as efficiently, and histamine can build up and contribute to different health symptoms. Here are some of the most common symptoms of histamine intolerance. Please note, this list is not to diagnose, but to give you some insight. If needed, you can look more deeply into it so you can help yourself. Most common histamine symptoms: - Headaches or migraines - Bloating or digestive discomfort - Itchy skin, rashes, flushing or hives - Nasal congestion or sneezing - Feeling wired, restless or having trouble sleeping - Unexplained fatigue or brain fog - Skin breakouts - Reactions to certain foods, alcohol or leftovers The most common way to address histamine intolerance is by looking at the foods we eat and making some adjustments. This can mean reducing some of the foods that are naturally higher in histamine, being careful with fermented and aged foods (like cheeses), alcohol, cured meats and other items, and paying attention to how we store our food. Often, simply reducing the overall histamine load and making a few simple swaps can be enough to see if it makes a difference. Usually, it is not necessary to cut out every food on a “high histamine” list. In fact, I don't recommend becoming obsessed with avoiding individual foods. Sometimes simply reducing the overall histamine load and making a few simple swaps can make a noticeable difference. Now, if you ticked off many of the above symptoms, it is possible that you have an issue with histamine, and I would usually recommend adjusting your eating for 2–4 weeks to see if reducing your histamine intake makes a difference to your symptoms.

Just a little healthy reminder for today. I know many of you enjoy these simple nudges because it's often the small things we do consistently that make the biggest difference over time. One of the habits I encourage almost every client to build is eating more extra virgin olive oil. If I could choose just one healthy fat for most people, extra virgin olive oil would be right at the top of the list. Aim for at least 1 tablespoon each day, although many studies showing health benefits use 2 to 4 tablespoons as part of a Mediterranean-style eating pattern. Here are some easy and anti-inflammatory ways to include more olive oil: • Drizzle generously over salads instead of bottled dressings. • Pour over steamed vegetables like broccoli, beans, asparagus or cauliflower. • Toss roasted vegetables with olive oil before cooking. • Add a drizzle over soups just before serving. • Make a simple dressing with olive oil, lemon juice, Dijon mustard and fresh herbs. • Stir through cooked quinoa, brown rice or buckwheat. • Drizzle over baked sweet potato or pumpkin. • Blend into homemade pesto using herbs, garlic and nuts or seeds. • Add to hummus or bean dips. • Use as a dip for crunchy vegetable sticks. • Drizzle over grilled fish or chicken after cooking. • Massage into kale salads to soften the leaves. • Blend into homemade marinades. • Add to roasted chickpeas after cooking with herbs and spices. • Finish your avocado toast with a drizzle of olive oil and cracked pepper. Why do I recommend it so often? • Rich in heart-healthy monounsaturated fats. • Contains powerful polyphenols with antioxidant properties. • Helps reduce chronic, low-grade inflammation. • Supports healthy cholesterol by helping lower LDL oxidation. • May improve blood vessel function and healthy blood pressure. • Supports brain health as we age. • Helps protect cells from oxidative stress. • Can improve the absorption of fat-soluble vitamins such as A, D, E and K from your meals. • Helps keep meals satisfying, which can reduce unnecessary snacking.

Many people haven't realised that there are different types of blueberries and I have a VERY clear preference. So let me tell you a bit more. Most of us can find easily the cultivated blueberries but getting your hands on a wild blueberries can be muc trickier. Depending on the country, some health stores sell them in freezer section or you can find them dried or powdered. Wild blueberries grow in ery specific cooler climates only but cultivated ones in a much broader way. Cultivated Blueberries - Larger, sweeter and juicier. - White to pale green flesh inside. - Grown on commercial farms. - Unless labelled organic, they are commonly treated with pesticides and fungicides during the growing season. - A nutritious fruit, providing fibre, vitamin C and antioxidants, but generally lower in anthocyanins and overall antioxidant capacity than wild blueberries. - Grown commercially in temperate climates around the world, including North America, Europe, South America, Australia and New Zealand. - Require managed farming conditions with suitable acidic soils, irrigation and agricultural inputs to produce larger, sweeter berries and higher yields. Wild Blueberries - Small, intensely flavoured berries with deep blue-purple flesh all the way through. - Grow naturally in the wild with minimal human intervention, making them essentially a naturally grown, unsprayed food (although they are not automatically certified organic). - Richer in anthocyanins, polyphenols and antioxidant activity, making them more nutrient-dense gram for gram than cultivated blueberries. - Their higher concentration of protective plant compounds may provide greater support for healthy ageing, brain function, cardiovascular health, reduced oxidative stress and the body's natural detoxification processes. - Naturally grow in cooler climates, especially across Canada, Maine (USA) and parts of northern Europe in forests, heathlands and natural landscapes. - Thrive in challenging environments with cold winters and nutrient-poor acidic soils, which contributes to their smaller size and higher concentration of protective plant compounds.

No recipe needed. Cook medium size sweet potato in oven or airfryer. Oven 30 min and 220 C, airfryer 25 min and 200 C. Once cooked, cut it in half and serve with some protein: - Poached eggs - Wild Salmon - Cooked mince - Any meat leftovers from last night - Mashed avocado with lots of nuts and seeds Sit down, relax and enjoy. This is suitable for breakfast, lunch or even dinner. Perfect when you run out of time,.have nothing in fridge but are still wanting to support your health. Any other ideas for toppings??