Can we eat better for less? 

As I get older (rapidly approaching my 40th, only a few more years 😲😬), I am starting to find satisfaction in the strangest of places. 

A few months ago, my partner and I moved from a small (very small) house with no garden, to a lovely cottage with a modest garden, which is completely decked… yay low maintenance! 

As I am something of a sun-worshipper, sitting in my new garden was proving to make me very happy, and within a few weeks I noticed that both of my olive trees were starting to thrive in their new home. Even though neither have produced any fruit yet, they are still young, it is looking likely that they may soon. 

It got me thinking… what could I grow in pots in my garden? 

I’ve already got mint growing like it’s out of fashion, so I thought Basil would be a great start… (plus basil reminds me of Greece and as I love Greek food it’s a winner). The basil has took off and grown like crazy, stinking out the garden with a beautiful scent … and cooking with home grown herbs, well you can’t get fresher. 

Then my father in law visited and gave me two tomato plants, both of which have flourished, and are looking likely to harvest some lovely juicy toms for my salads later in the summer!! 🤤 I love tomatoes!!! 

But I started to think more about this, and whether or not you could eat better for less by simply growing a few of your own herbs, fruits & veggies? 

I’m not naturally green fingered, I have to “google” everything, so as you can imagine, my search history looks pretty random at the moment, but I have some really fun experiments going on at the moment, even my partner has got in on the action. 

During a recent trip to Greece, my partner put some olive and orange pips in his pocket… not to keep but there was no where to leave them & we didn’t want to infest our room with ants, but anyway, in the midst of packing to come home, he forgot they were there (😬😲) and I found them as I was sorting through the washing. 

So…. I planted them 🤞🏻 and hoped that something might happen. Yesterday whilst tidying the garden, I had a quick look and noticed two minuscule shoots coming up from both the olive pips…. have I just created life??? 😲

Now it doesn’t stop there… because I currently have a handful of date pits to pot & a few acorns that have mysteriously appeared from someone, oh and not to forget three of the citrus family… lemon, lime & orange 😁 

So, although I am totally aware that this is a long term game, and fruits will not start to grow for a while, it’s kinda exciting… who knew I would get so much pleasure from growing my own fruits??? 

In the garden at the moment I have: 

  • Chillies
  • Olives
  • Mint
  • Basil
  • Chives
  • Tomatoes
  • Blueberries

Ready to pot & grow I have:

  • Oranges
  • Lemons
  • Limes
  • Dates
  • Acorns 

So, for those of you interested in growing your own, I am going to share the progress of this little life giving adventures via my blog, and hopefully, just maybe, these plants will give us fruits and we will be able to eat better for less! For now, that question remains unanswered in my life but I’d love to hear how you’re doing?

Do you grow your own in the garden? How have you got on and what have you grown? 

Let me know in the comments 😁 
Don’t forget to like & follow for updates on my green fingered antics 😁


Are Your Goals Even Yours? 

Since spending time with some of the UKs very best Transformation Coaches in London, I have come to understand a lot more about the psychology of behaviour change.

Psychology has always been something that I have found particularly interesting, and I have continued to study the topic in many different ways. NeuroPlasticity being one of them!

And this was when I came up with the concept that people’s “goals” may not even be based on who they are and what they want.

Stay with me here, it’s going to take some explaining!

I recently read a book by the late Alan Watts, which discussed how “genuine” or “natural” we are. In his lectures he suggested that the moment that we are born and for just a short time after, we are at our most genuine.

This could be the only moment in our lifetime that we are free from opinion, influence or perception.

From that moment on, every person and everything that we encounter, bears an influence on us that, over time, forms the person that you are today.

From what foods you like and eat, what to shows you watch or sports teams you support.

But these influences are not necessarily a true reflection of who we are, we just slot in where we fit.

Over the past few months I have been coaching some amazing ladies through their transformations and at the first coaching call I asked them all the same question “Who Are You?”

The answers didn’t really have any passion, conviction or believable feeling attached. In fact, most initially answered with their name… that’s not what I wanted to know, otherwise I would have asked “what is your name?”

So we went through a series of exercises to establish some good old fashioned truths,  and we dug deeper into their thoughts, wishes and inspirations.

Once we had completed all of these exercises, I went back and asked them the same question, “Who Are You?”, and the answers were totally different. I then went on to ask them what they wanted to achieve in their transformations and their goals had totally changed from what they had said originally as well.

This wasn’t a one off experience, it’s happened numerous times with clients all over the UK and in other countries as well.

What I now believe is that their original goal was not in fact their own, but a combination of what they thought they should be, mixed up with what they thought others wanted, or expected them to be.

And this would explain why so many people fail to achieve their final desired goal, because it simply doesn’t hold any importance to them!

So, I challenge you to to think about this, and think about whether your goals are your own, or a manifestation of all of the influences that you have experienced throughout your life time!

What do you truly want most in life???



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I have created The Successful Mindset Online course so that people can learn how to apply the techniques, understand why they do what they do and find out how to inspire great changes in their actions and behaviours.

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The Healthy Home-Made Salad Dressings!

NUTRITION logo copySometimes, we make what we think are healthier choices, but actually we are being tricked into this belief.

Salad is something that everyone eats more of on a “Diet”, and we often stop off at the local supermarket and pick up the pre-made options from the shelf.

Although the salad itself is healthy, there is often a dressing that can contain more calories than a Big Mac. WHOA! Seriously! I am not joking!

So, what can we do to prevent this unexpected High-Calorie intake?

Well, for starters, how about making your own dressing??? Here are my three favourite home-made salad dressings, that will not only keep your calories down, but offer healthy benefits to your day.

#1 Garlic & Lemon Dressing

  • 3 Tbsp fresh lemon juice
  • 1/3 cup of Olive Oil
  • 1 small clove garlic, crushed
  • salt and black pepper to taste

Whisk all ingredients together in a small bowl. See the full recipe at Real Simple.

#2 Basil & Walnut Dressing

  • ¼ cup roasted French walnut oil
  • ¼ cup basil extra virgin olive oil
  • ½ cup balsamic vinegar
  • salt and pepper to taste

Whisk all ingredients together in a small bowl. Find the recipe at Allspice Online.

#3 Creamy Herb Dressing

  • ½ cup buttermilk
  • ¼ cup mayonnaise
  • 2 Tbsp chopped herbs (of your choice)
  • salt and black pepper, to taste

Whisk together all ingredients in a small bowl. Get the original recipe at Real Simple.

All of these options are quick, simple and delicious, but if you have an alternative that you like to use why not let us know in the comments below. We would love to hear them.

7 Simple Swaps to change your Diet! Bad Carbs for Good Carbs!

There are so many myths and BS stories out there about carbs. Carbs are the enemy! Carbs shouldn’t be eaten after 4pm! Carbs make you lethargic! Carbs bloat you out! Blah blah blah!

Some carbs are the enemy! Some carbs shouldn’t be eaten period! Some carbs will make you lethargic and yep, some carbs will bloat you out. BUT, NOT ALL CARBS!

In the carb family, you have simple and complex variations. Simple carbs are the bad guys! These are the ones that will cause you problems with how you feel! Simple carbs are basically sugars, natural and processed. So all those man-made foods & snacks that you eat, they probably have a high volume of Simple Carbs. The Insulin Spike that these cause are what leads to the feeling lethargic.

I often liken these crashes in energy to the post Christmas Dinner Slump, when the entire family sits down after eating and basically, crashes out! It’s not the roast dinner…. its all the sweets, drinks and puddings surrounding the dinner!

Complex carbs burn off less quickly in the body, “sustainable energy” is what people like to call them. But these guys are good carbs. Oats, Wholegrains, quinoa and sweet potatoes are all in the good gang.

We do need carbs in our diets to function healthily, so a carb restricted diet is really not a good idea, especially not long term. It can really screw up your metabolism and digestion. Many people suffer this in silence, headaches, constipation, lethargy and irritability just from stripping out carbs! Or at least too many carbs!

How can we reduce our Simple carb intake though? If you look at food ingredients, you will quickly notice that it is EVERYWHERE! Sugar is so cheap, that manufacturers chuck it in as if it is going to go out of fashion…. Sooner or later it will. Once people start to realise that it is actually Sugar that can be held accountable for so many cases of Obesity in todays society.

By swapping a few food items in your diet, you can successfully reduce your simple carb intake quite dramatically. Here are a few of my preferred delicious swaps. 🙂

  1. Sweet Potato – swap your normal potatoes and chips to sweet potato and sweet potato chips. Don’t be fooled by its
    name! The sweet potato is less starve and therefore less carby than that of the humble white potato. In my personal opinion it is also more flavoursome. But in all seriousness, the Sweet Potatoes nutritional value is far greater than the Maris Piper or other white spuds. It contains Vitamin A & C and is high in Fibre, which is great for our digestion. Mash it, boil it, bake it…. do what ever you do to a white spud… then enjoy it!
  2. Quinoa – Quinoa is one of these new super foods that has come into the public eye more recently, and still people aren’t really sure what to do with it. Try replacing your traditional white rice with quinoa, it makes a great replacement. Add it to a salad, make risotto or a nice home made curry with it or why not try fried Quinoa for a different taste. Because Quinoa is un-processed it is a really fab source of plant-based protein. It is readily available in most supermarkets in the UK now, so next time you are picking up some rice, think twice 😉
  3. Cauliflower – Now this may sound a little odd at first, I remember raising an eyebrow the first time I was presented with
    this, but bear with me… it actually works. Cooking the florets from your cauliflower just took a new turn. You can boil off the florets then fry them off whilst mashing them into a rice like consistency. Another great rice replacement that is full of nutrition rather than carbs. Honestly, give it a try.
  4. Porridge – Cereals that we commonly eat for breakfast are laden with preservatives and sugars, so swapping these cereals to a plain porridge or oatmeal is a great swap of simple to complex carbs. Although, make sure you are making your porridge with water for added healthy benefits.
  5. Portobello Mushrooms – Are you a mushroom lover? Then why not change the bun of your much loved burger from a bread roll to a mushroom? Now I know people who LOVE mushrooms and this would be like heaven to them. Grill the mushroom to make it super yummy and packed full of goodness for your body to enjoy.
  6. Aubergine – Swap out the pasta sheets in your home made lasagne and swap them for sliced Aubergines. Loads of
    nutrients and super yummy as well. Plus if you are one for getting bloated after eating pasta, this could just help you out.
  7. Leafy Greens – Why not try swapping your white bread sandwich wraps for a nice, crunchy and nutritious leafy substitute. Lettuce Kale, cabbage and so on. Good fibre, good nutrition and good for you!

And, there you have it. Like I said, you do need to eat and consume carbohydrates, but we need more of the complex variety than the simple. Try these simple swaps and see how much better you feel, and the benefits it will have on your waistline.

Enjoy 🙂

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