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???



The world is Technology mad, and everything is available Online these days, and that includes my awesome Mindset Course.
You can joint The Successful Mindset Online Course TODAY and start applying the techniques to totally transform your life and lifestyle.

Here’s a bit more information:

What could you apply the Successful Mindset to?

I have been applying Mindset changes to both myself and my clients for some time now and seen a dramatic improvement in their results. Not only in health, fitness and weight loss, but lifestyle and behaviours that genuinely impact their lives.

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.

Although this particular course has been created to inspire transformations of the body, it can be adapted to suit just about any area of your life, from business, finances, relationships, careers, hobbies and so much more.

Find out more about the course and enrol today. You will have immediate access to the content, which includes written lessons, videos, audio downloads and activities to help you each and every step of the way.

What could you improve?

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If you would like more help with transforming your body, then please visit either or and claim your free Breakthrough Call, so we can start to work through what may be holding you back, what your personal goals are and what actions you may need to take in order to start seeing the results that you desire.



Comment below or email me ( if you have a question, want some help or if you would like to find out more about my online lifestyle coaching services. 



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How to get rid of Bloating in 5 Easy Steps!

lifestyleBloating seriously SUCKS!!!!

And for many it can be a daily nuisance and in some instances really quite painful & uncomfortable. I can sympathise, I use to and still do occasionally look about 3 months pregnant if I so much as look at the wrong foods.

Obviously in summer, the worries about bloating are exacerbated, as clothes are smaller, tighter and obviously if travelling and eating new foods, the next day on the beach can be a whole new level of discomfort.

Panic over though, as with a few simple tips you can relieve the bloat and feel better in a short space of time.

But, it is important to understand WHY you are bloating in the first place, and as many of our bloating issues start with dehydration, constipation and/or trapped gas within the digestive tract, it can take a few days to see the results, so hang in there!


Hydration is key to reducing and eliminating the bloating and puffiness of the stomach, but remaining hydrated isn’t just about drinking plenty of water, it also comes down to eating the right foods to help maintain the right level of electrolytes in the body. These little electrolytes are minerals and they are responsible for the balance of fluid and hydration levels within the body. nhc_hydration_main-new

When you feel bloated, you may not really feel like putting more in, but you MUST drink water. Although you already probably feel heavy, drinking water WILL make you feel better, so you should aim to drink about 8 glasses a day.

You will also need to eat plenty of fruit & veg, not only are they low in calories, but they are  packed with anti-oxidants and bloat-bashing fibre. Fruit & Veg is also really good at keeping you hydrated! In fact a study once found that the natural balance of minerals, vitamins, amino-acids and natural sugars can be almost twice as hydrating as water. So if you are eating plenty of the good stuff, you can afford to reduce your water intake slightly. Aim for colourful fruits and veggies, especially those that are high in water content like celery, radishes, tomatoes, peppers, leafy greens and cucumber.

I’ve already mentioned electrolyte minerals, and one of those is Potassium, along with sodium, calcium and magnesium. So add some potassium rich foods to your diet. These screen-shot-2015-01-14-at-10-13-08-am-300x195electrolytes are really significant in your hydration, as they keep you balanced, and not in a stand on one-leg kind of way! Sodium is notorious for causing water retention, and is often found in high levels in processed and fast foods, so avoid these at all costs! Potassium however, can help to balance the sodium and reduce fluid retention. Try & include banana, avocado and watermelon in your diet to keep your Potassium levels up.


It feels awful when things aren’t moving through you as often or quickly as they should, and bloating is a natural side-effect of this. In order to avoid bloating you need to keep your body regular and make sure that it is eliminating all the waste properly. Scarily in the UK £67million is spent annually on laxatives…. That’s insane!!! Even more insane is in the US it is recorded to be around $725MILLION (WHOA!).


Try drinking water with a slice of lemon in it, or squeeze some lemon juice into the water. A glass of room temperature water with the juice of half a lemon, although bitter to taste will help to get things moving and stimulate the bowels.

You can also try & increase your “friendly-bacteria” by using pro-biotics. The gut has a natural balance of good & bad bacteria and if these are “out of balance” then the results are uncomfortable. In a perfect scenario the good bacteria is meant to out number the bad, but in todays society & with our current lifestyle choices, this is often not the case. When the bad bacterias take over the good, this is when bloating and constipation occur. Try eating fermented foods like sauerkraut, kimchi and kefir and introduce a probiotic supplement or yoghurt.

If you bloat up really quickly after finishing a meal, say 30 minutes or so after finishing eating, then you may be lacking digestive enzymes. It is these enzymes that break down the food in out gut and help it pass through the digestive system. Again, with the lifestyle choices that we make these enzymes can be reduced. To help stimulate the body to produce enzymes, try drinking a small glass of water with some lemon juice in it or something bitter before your meal.



Now I am not telling you to trump yourself thin, but when gas starts to build up in the digestive system, thats when bloating can start to get really uncomfortable and visible.  You need to try & reduce the gas that is building up, not only to reduce the bloat, but also avoid those awkward situations when you may resemble a trumpet! (how embarrassing!)

Start by avoiding things like carbonated drinks, chewing gum and eating too quickly, oh and talking whilst you eat! All of these actions can lead to you basically swallowing air into the digestive system. If you don’t want a load of hot air in you, don’t ingest it!

Herbal teas are also a good remedy to help relieve bloating, I can personally vouch for ginger & peppermint teas, although chamomile is also regarded as helpful.

Try taking up yoga, although this sounds like a bizarre way to prevent or reduce bloating, IMG_7077some of the twisting and turning motions often used in yoga practise can help to expel unwanted air from the digestive tract. In fact, any exercise can help to release trapped gas.
Haven’t you ever wondered why you hear so many accidental trumps in yoga & pilates, or suddenly feel the need to go to the loo after, or even during a class? Movement which strengthens the abdominal wall, like pilates will also help to pull your tummy into a flatter position.

Bottoms up! 🙂

If you need some inspiration for recipe ideas, then why not check out my brand new Kitchen Club. Fresh, healthy and weight loss supporting recipes direct to your inbox EVERY month! Check it out here: The Kitchen Club

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Health Benefits of Lemon Water

NUTRITION logo copyWhy lemons?

Lemons are fully loaded with nutrients, including vitamin C, B-complex vitamins, calcium, iron, magnesium, potassium, and fibre. (they actually contain more potassium than apples or grapes!)

Because of how hard lemon juice can be on the enamel of your teeth, it’s important to dilute it with water of any temperature. Drink it first thing in the morning, and wait 15 to 30 minutes to have breakfast. This will help you fully receive the benefits of lemon water, which are:

1. Gives your immune system a boost.

Vitamin C is like our immune system’s jump leads, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to plummet when you’re under stress, which is why experts recommended popping extra vitamin C during especially stressful days.

2. Excellent source of potassium.

As already mentioned, lemons are high in potassium, which is good for heart health, as well as brain and nerve function. Never a bad thing 🙂

3. Aids digestion.

Lemon juice encourages healthy digestion by loosening toxins in your digestive tract, but it also helps to relieve symptoms of indigestion such as heartburn, burping, and bloating.

4. Cleanses your system.

It helps flush out the toxins in your body by enhancing enzyme function, stimulating your liver.

5. Freshens your breath.

It also helps relieve toothaches and gingivitis (seriously???). Because the citric acid can erode tooth enamel, either hold off on brushing your teeth after drinking lemon water or brush your teeth before drinking it.

6. Keeps your skin blemish-free. Hallelujah!!

The antioxidants in lemon juice help to not only decrease blemishes, but wrinkles too! It can also be applied to scars and age spots to reduce their appearance, and because it’s detoxifying your blood, it will maintain your skin’s radiance. (Seriously wish I’d known this before spending hundreds on cosmetics and beauty treatments!)

7. Helps you lose weight.

Lemons contain pectin fiber, which assists in fighting hunger cravings.

8. Reduces inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where diseases can occur. It removes uric acid in your joints, which is one of the main causes of inflammation. So if you suffer gout…. get on the lemons!

9. Gives you an energy boost.

Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!) Did you know that????

10. Helps to cut out caffeine.

Replacing your morning coffee with a cup of hot lemon water really works wonders on your caffeine intake!

11. Helps fight viral infections.

Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you’ll simultaneously fight off the infection completely. Win/Win!

If you need some inspiration for recipe ideas, then why not download my free 21 recipe cookbook, Fit & Fresh. With quick & easy recipes for drinks, snacks, breakfast, lunch & dinner options it is a great starting place for your healthy & clean lifestyle.


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