Rose Ferguson

HAPPY BIRTHDAY TO YOU MY LOVE.
You are the best thing always and forever.
Love youuuuuuuuuuuuu 💥♥️🎂🎂♥️💥

Last night with
So happy to see you
Loved wearing this dress - thank you x

Happy Birthday To You
🎂💕🎂💥💕🎂💥♥️.
Happy 25th little one.
Love you so very much
💥🎂♥️💥🎂💕💕

Happy Birthday to you little one.
🎂💕🎂💥♥️🎂💕🥳🥰
Happy 25th
Love you so very much
🎂🎂🎂🎂♥️🎂🎂🎂🎂💕

5 Things I Do When I’m Working From Home (let me know if you try any this week. Or what you do to manage when you are WFH)

1. I always get out at some point for a walk, usually in the middle of the day. I also do mini movement breaks to keep moving for my body but mostly to help my cognition and keep me going on the concentration front

2. I start my day with some movement, either a class from with or this week we have doing some session for this month’s plan

3. I schedule 4 2-minute box breathing breaks throughout the day. I cannot tell you how much this helps me stay focused - I add them to my calendar with reminders!!!

4. There is always a flask of some sort of herbal tea on my desk to stay hydrated - yes, even in this sh*tty weather, you need to remember to drink

5. Without my kneeling chair, I would have VERY sore shoulders - it keeps my posture in a decent position even when at my computer for much of the day

MOVEMENT

These are some of my favourite ways to move – I’ve been loving running again! The Run Club on has inspired me to get back out and do it - getting outside and walking the dogs is the best. Always find time to do some strength work. I’m loving reformer pilates and getting in some yoga too(even when Jake interrupts!).

Movement keeps me grounded, lifts my mood, and helps my body feel its best. Being outdoors just makes me happy, and now that I’m feeling better, I can’t wait to get back to it.

What are your favourite ways to stay active?

DIY TAKEAWAY 
CURRY NIGHT
CHICKEN TIKKA MASALA
Part 1 of 3

Make your own fantastic takeaway at home. Part 1 of 3 in your DIY curry night. This set of recipes combined will serve at least 4 people and give you a brilliant meal that’s packed with flavour and oh so healthy. Find parts 2 and 3 on my page.

CHICKEN TIKKA MASALA

Serves 2-3

For the paste:
• 1 clove garlic, roughly chopped
• 1 red chilli, seeds removed and roughly chopped
• 2 cm piece fresh ginger, peeled and grated
• 2 tsp garam masala
• 1 tsp cayenne pepper
• 1 tsp paprika
• 1 tsp ground coriander
• ½ tsp cumin seeds
• 2 tbsp olive oil
• 1 tbsp tomato puree
• Handful of fresh coriander, chopped (including stems)
• Pinch of sea salt

Add all the ingredients to a food processor and blend until smooth.

For the curry:
• 1 onion, sliced thick
• 1 clove garlic, crushed and chopped
• 275g organic diced chicken breast
• 400g coconut milk
• 1 tbsp ghee
• 1 bunch fresh coriander, chopped

Method:
1. Combine the chicken and paste, then marinate for 1 hour or overnight.
2. Heat the ghee in a pan and fry the onion and garlic until soft.
3. Add the marinated chicken and brown all over.
4. Pour in the coconut milk, stirring regularly to prevent sticking.
5. Simmer for 25 minutes until the chicken is tender and cooked through.
6. Scatter with fresh coriander and serve.

This DIY takeaway is perfect for a friend’s night in – packed with lean protein, fibre, and healthy fats to keep everyone happy without feeling too heavy. The spices support digestion, while sweet potatoes provide slow-releasing energy for the evening. Cauliflower, spinach, and chickpeas add essential nutrients like iron, magnesium, and protein, it is a nutrient packed meal perfect for sharing.

DIY TAKEAWAY
CURRY NIGHT
CHANA MASALA & CAULIFLOWER DHAL
Part 2 of 3

CHANA MASALA

Serves 2-3

Ingredients:
• 2 tbsp ghee or olive oil
• 1 tsp yellow mustard seeds
• 1 onion, thinly sliced
• 3 garlic cloves, finely chopped
• 1 tbsp grated fresh ginger
• 1 tbsp garam masala
• 1/2 tsp turmeric
• 1/4 tsp chilli powder
• 2 large cherry tomatoes
• 2 x 400g cans chickpeas, rinsed and drained

Method:
1. Heat the oil in a large saucepan over medium heat.
2. Cook the mustard seeds and onion, stirring for 4 minutes until the onion is golden and soft.
3. Add the garlic and ginger, cook for 1 minute until aromatic.
4. Stir in the garam masala, turmeric, and chilli powder and cook for another minute.
5. Add the tomatoes and 3 tbsp of water. Simmer for 10 minutes, stirring occasionally.
6. Add the chickpeas and stir through, seasoning with salt and black pepper.
(Optional: Top with a dollop of coconut or kefir yoghurt and sprigs of coriander.)

CAULIFLOWER DAHL

Serves 2-3

Ingredients:
• 1 large cauliflower, cut into florets
• 1 tbsp olive oil
• 1 large onion, chopped thick
• 75g tikka masala curry paste (use previous recipe)
• 200g puy lentils, already cooked
• 3 tbsp water
• A small bunch of coriander

Method:
1. Preheat oven to 200°C and line a baking tray with baking paper.
2. Combine the cauliflower, onion, and curry paste, coating everything thoroughly.
3. Transfer to the baking tray, drizzle with olive oil and add 3 tbsp of water.
4. Roast for 20 minutes.
5. Remove from the oven, stir in the lentils, and return to the oven for 8 minutes.
6. Add more paste if needed, and top with fresh coriander and a dollop of coconut/kefir yoghurt before serving.

DIY TAKEAWAY
CURRY NIGHT
SPICED SWEET POTATOES & CREAMED COCONUT SPINACH
Part 3 of 3

SPICED SWEET POTATOES

Serves 2-3

Ingredients:
• 2 sweet potatoes, cut into cubes
• Olive oil
• 1 tsp black peppercorns
• 1 tsp fennel seeds
• 1 tbsp garam masala
• 1 tsp cumin
• 1 tsp turmeric
• 1 tsp mustard seeds
• Salt to taste

Method:
1. Preheat oven to 180°C.
2. Combine all ingredients thoroughly and transfer to a baking tray.
3. Bake for 30–35 minutes, shaking the tray occasionally to ensure even cooking.

CREAMED COCONUT SPINACH

Serves 2-3

Ingredients:
• 300g spinach
• 2 garlic cloves, crushed and chopped
• 100g coconut cream
• 1 tsp fenugreek
• 1 tsp olive oil

Method:
1. Heat 1 tsp olive oil in a pan and add the garlic and fenugreek, stirring to avoid burning.
2. Slowly add the spinach and cook until it wilts.
3. Once the spinach has wilted, add the coconut cream and continue stirring until it reduces.
4. Season generously with fresh black pepper.

Happy 19th Birthday
Love you so very much
♥️🤍♥️🤍♥️🎂

ASPARAGUS ANS PRAWN
EASY FRIDAY NIGHT FOOD

Pure sneaky nutrition. Asparagus is great for the digestion. It is has diuretic qualities, enzymes that support the liver and fibre to support the microbiome so helps to de bloat and keep things moving. Then there are the prawns, delivering a hit of protein keeping you going without you even noticing. It tastes like something far more indulgent than it actually is. We had it with some sourdough.
It is also a good one for a lunch box - maybe try that next week and let me know how you get on x

Serves 4

Ingredients:
• 2 bunches of asparagus, tough ends removed
• 3 tbsp extra virgin olive oil, divided
• 40g finely grated Parmesan cheese
• 500g large prawns, peeled
• 4 garlic cloves, finely chopped
• 1 tsp smoked paprika
• 1/4 tsp dried red chilli flakes (optional)
• 1 tbsp finely chopped flat-leaf parsley
• Lemon wedges, to serve
• Sourdough bread, warmed, to serve

Allergens:
This recipe may contain gluten, peanuts, tree nuts, milk, and shellfish.

Method:

1. Set an oven rack near the bottom of the oven and preheat it to 250°C (230°C with fan). Line a large rimmed baking tray with baking paper.
2. On the prepared tray, toss the asparagus with 1 tbsp of olive oil. Spread them in a single row across half of the tray and scatter three-quarters of the Parmesan over the top.
3. Dry the prawns with a paper towel. In a bowl, mix the prawns with the garlic, smoked paprika, chilli flakes (if using), the remaining olive oil, ¾ tsp salt, and ½ tsp pepper. Arrange them evenly on the other half of the tray.
4. Roast for about 10 minutes, or until the prawns are fully cooked and the asparagus is tender. Sprinkle the parsley over the prawns and the remaining Parmesan over the asparagus. Serve with lemon wedges and slices of warmed sourdough bread.

THE RE-SET, FINISHING THE YEAR STRONG, STARTS ON 15TH SEPTEMBER.

Will you join us?

20 Years of Me & You ♥️
Happy Anniversary ♥️
RF ♥️JC

🇵🇹♥️🇵🇹

Essentials I Always Travel With

Here are my top five travel must-haves to keep you feeling your best, no matter where your journey takes you:

1. BYO Snacks: Although I do love a bit of airport food, I do bring my own, snacks like nuts, seeds, and dried fruits help with airport boredom eating and you will arrive feeling better I promise.
2. Hydration Hero: A plastic-free water bottle is my constant companion. Staying hydrated is key, especially during long flights.
3. Comfort & Calm: My blanket, eye mask, and ear plugs are non-negotiables for a restful sleep on the go. Zzz’s are crucial!
4. Skincare Savior: Hydration-focused skincare essentials help that is for sure!
5. Immune Support: Travel can be tough on the immune system, so I always bring my supplements.

Hosting the Dior Spa Wellness Cruise on the River Seine in Paris this week was nothing short of magical—

Thank you to everyone who joined and made it an unforgettable experience x

PARIS NIGHTS 🇫🇷

Thank you

ACNE AND SUMMERTIME: 5 Things to Think About 🌞

Sun exposure may improve acne initially, but it’s a short-term fix. Too much sun can lead to more breakouts later on. UV exposure can cause skin damage, increase inflammation, and lead to post-inflammatory hyperpigmentation. Aim for balanced sun exposure and protective measures like hats, non-toxic sunscreens, and antioxidants.

Impact of Summer on Acne:

Dietary Changes: Holidays often mean more sugar, dairy, and processed snacks. Balance with fresh fruits, vegetables, fish, and plenty of water. Focus on anti-inflammatory foods, probiotic foods, and hydration.

Stress and Routine Changes: Changes in routine can impact your skin. Stress increases cortisol, triggering acne. Maintain your skincare routine, manage stress through breathwork, walks, and reading.

Tips for Managing Acne in Summer:

1. Mindful Skincare and Sun Protection: Use natural ingredient sunscreens and wear protective clothing. Balance sun exposure for vitamin D with skin protection.

2. Stay Hydrated: Drink water and eat hydrating foods like cucumbers and watermelon.

3. Support Gut Health: Include fibre and probiotic-rich foods like kefir and fermented vegetables.

4. Stress Management: Maintain your skincare routine and manage stress with yoga, meditation, or reading.

5. Anti-Inflammatory Diet: Focus on foods that reduce inflammation, like fatty fish, leafy greens, berries, and nuts. Avoid high-sugar and fried foods.

IT’S COMING - R HEALTH CLUB will soon be here!

Get ready to join a vibrant community via my website - dedicated to helping you achieve your health goals with a wealth of supportive features.

* R Advice & New Science 🧬

* R Monthly Plans

* R Recipes & Cook-a-longs

* R Exercise Classes

* R Open Club Clinic Q&A with R Doctor On Call 🩺

📣 SIGN UP now for launch notifications—follow the link in bio!

I ALSO WANT TO HEAR FROM YOU!
Please click the second link in the bio to complete a quick 2-minute questionnaire.

Tell us what features you would love to see in R Health Club. Your input is invaluable as we shape this exciting new 360 wellness space! 🔗

with my all time partner in crime , my all time Glasto boots all hosted by the fabulous .

Until next year Glastonbury ♥️

essentials

CHICKEN PAD THAI WITH BROWN RICE NOODLES

This is a healthy take on the classic and a family favourite in my house

Ingredients
140g brown rice noodles
2 tablespoons olive oil
450g boneless, skinless chicken breasts - pounded thinly
240ml red bell peppers - sliced into thin pieces
480ml carrots - sliced into thin pieces
120ml chopped onion
4 cloves of minced garlic
A handful of sugar snaps sliced
2 eggs
 
For the Sauce
1 tablespoon peanut butter
2 tablespoons honey
2 tablespoons lime juice
1.5 tablespoons apple cyder wine vinegar
2 tablespoons fish sauce
60ml Tamari sauce 
 
For Garnish
Spring onions - sliced thinly
1 Tbsp peanuts chopped
Red pepper flakes 
Lime wedges 
Coriander
 
Instructions
Cut the chicken into 2.5 cm square pieces.
In a large sauté pan, heat the olive oil over medium-high heat. Add the cubed chicken and cook for 12-15 minutes until completely browned and cooked through.
While the chicken is cooking, bring a pot of water to a boil and cook the rice noodles according to the package directions.
Whisk together the sauce ingredients while the noodles and chicken cook and set aside. Chop the vegetables.
Once the chicken is cooked, remove it from the pan and set aside in a large bowl - try to leave the oil in the pan.
Add the peppers, carrots, garlic, and onion to the pan and sauté uncovered for 10 minutes. After 10 minutes, stir in the sugar snaps and cook for an additional 2 minutes.
Push the vegetables to one side of the pan and crack the eggs into the pan. Scramble the eggs until cooked - approximately 2 minutes.
Stir the vegetable and egg mixture together - remove from the pan and set aside with the chicken.
Add the sauce mixture to the empty pan (no need to clean it) and bring it to a boil for 1 minute, stirring constantly until the sauce bubbles and slightly thickens.
Add the cooked vegetables, chicken, and noodles into the pan with the sauce and toss to combine.
Garnish with peanuts. Garnish with lime wedges, coriander, spring onions, and red pepper flakes.

SUMMER POTATO SALAD

Serves 4 

Ingredients:
Roughly 300g of baby potatoes – cut into halves
200g of green beans – cut into halves
200g of tenderstem broccoli – trimmed and cut into halves
A generous bunch of fresh parsley , finely chopped
A generous bunch of fresh chives, finely chopped
1 shallot
3 tbsp of apple cider vinegar
1 tsp of wholegrain mustard
2 tbsp of extra virgin
Plenty of salt and pepper to taste

Method:
1. Slice the shallot really fine and place it into a small bowl and cover it with the apple cider vinegar and let it sit onto one side while you are prepping the rest.
2. Place the potatoes into a large pan and cover them with boiling water. Add a pinch of salt and cook for around 20 minutes as well until soft.
3. Drain the potatoes but don’t throw away the cooking water. In the same pan add in the chopped green beans and tenderstem and cook them for 4-5 minutes until they are slightly tender but still with a bite. Drain them, rinse them in cold water.
4. To the bowl with the shallots and vinegar add the wholegrain mustard, the extra virgin olive oil, salt and pepper. Mix it all together.
5. Put the potatoes, green beans and broccoli into a large bowl. MIx the dressing + pickled shallot, finely chopped parsley and chive and give it a good mix until everything is nicely coated.

This is a great one to take to a BBQ full of bright veg! Cooked and cooled potatoes are a brilliant source of resistant starch - which is feeds your friendly gut bacteria x