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.

One of the things I love about being in Estonia at the moment is that sea buckthorn is everywhere. I've had it in a smoothie today and in a delicious dessert yesterday. It reminded me what an incredible little berry it is. Sea buckthorn is a small, bright orange berry with a vibrant colour that almost glows. It has a thick, juicy pulp and a tiny seed inside. The flavour is quite unique. It is intensely tangy, citrus-like and slightly tropical, with very little sweetness. Some people love it immediately, while others prefer it blended into smoothies, yoghurt or desserts. When I was a kid, my uncle used to give me sea buckthorn whenever I had a cold. Ohhh, woooooow... I have never, ever tasted anything so sour in my life! He mixed the pureed berries with some honey and water and I had to drink it. Today I like to reming that this is another very beneficial superfood, especially for women over 40: • Rich in vitamin C, helping support immune health and collagen production. • Packed with antioxidants that help protect our cells from oxidative stress. • Contains healthy omega fatty acids, including the rare omega-7, which may help support healthy skin and mucous membranes, including the eyes, mouth and dry vaginal tissues. • May help reduce inflammation and support cardiovascular health. • A nourishing whole food that provides a wide range of plant compounds. If you can't find fresh or frozen berries where you live, sea buckthorn is also available as frozen puree, juice, topical oil and capsules to take orally. While I always prefer whole foods when possible, a quality supplement can be a practical option. Have you ever tried sea buckthorn? If so, what did you think of its wonderfully tart flavour?

Just checking back in with a little update. We're now in the second week after half term, and things definitely feel a little calmer. This week has been far from perfect, but it has felt much more intentional. On Monday and Tuesday, I had one of the most satisfying breakfasts I've had in a long time. Wholemeal toast with a thin layer of cream cheese, smashed avocado, poached eggs, a sprinkle of Himalayan salt, black pepper, lemon juice and a few chilli flakes. It kept me full for hours and felt like a real act of self-care rather than just grabbing something quickly. This morning was a bit more rushed, so I adapted instead of giving up. I had natural Greek yoghurt mixed with vanilla protein powder, sliced banana, a drizzle of honey and some almond flakes. It wasn't the breakfast I'd originally planned, but it still felt nourishing and balanced. I've also been enjoying warm water with a pinch of Celtic salt, fresh lemon and a little honey. I find warm water much easier on my digestion than cold water, especially first thing in the morning. Supplement-wise, I'm currently taking: • Magnesium for energy and reducing aches and pains • Vitamin D with biotin after recently discovering I was severely vitamin D deficient and completing my loading dose • Folic acid with B12 and vitamin C, as my folate levels often sit on the lower side • Today I'm also starting red clover and white sage to see if it helps with the night sweats I've been experiencing One thing I'm really learning on this journey is that consistency doesn't have to mean perfection. Sometimes it's the ideal breakfast. Sometimes it's the adapted version. Both are still a win. Also, if anyone notices the Christmas trees on my glass in the photo... all of our non-Christmas glasses seem to have been smashed over the last year, so we're currently drinking from Christmas glasses all year round! 🎄😂 I'd love to hear how everyone else is getting on. What's one small thing that's been supporting your health or energy this week?

Hi, just arrived. Can i stay here or only for 7 days?

Help me to help you and let me know what you need more on this community wall. I have so many ideas in my brain, so I want to start bringing in some improvements. So give me your vote, or if it’s not listed, just add your own idea 🙂 Type in the message with all the numbers you are interested in. 1 - Simple recipes 2 - Simple swap ideas “Don’t use this → use this instead” healthier alternatives 3 - Kelli’s favourites My go-to product recommendations (protein powders, pantry staples, supplements etc.) 4 - Kelli’s take on trending health topics Is it actually worth it? (e.g. creatine, collagen, viral health trends etc.) 5 - New health products on the market What’s new and whether it’s actually worth your attention 6 - Mini explanations about your health Simple education on things not commonly explained (gut, hormones, energy, inflammation etc.) 7 - Avoid this list Common “nasties” in foods and products we’re better off reducing or removing 8 - Mindset quotes & reminders Simple mindset shifts to stay consistent without overwhelm Or simply type in the message if there’s anything else you need 🙂 even if it feels random, I want it all 😄