Rose Ferguson, London Videos

ad. This is one of my absolute non-negotiables during a work day: After lunch - WALK! I spend a HUGE amount of time in front of my computer, so for my sanity, come rain or shine - sun or storms, I grab the dogs and head out for 15-30 minutes. At this time of year, I throw on my favourite wellies of all time @lechameau1927 and go striding. This outdoor break completely transforms my day; any stress lifts, I come back with a fresh perspective, my afternoon energy is better, and I am way more productive because of the time out. I’ve said it before, and I’ll say it again: moving throughout the day is so important; we know that regular movement and breaks from your desk improve digestion, productivity, adrenal health and mood.

THE ROSE LIST - November x 1. @allplants @melissa.hemsley 2. @doctorwilsons 3. Garlic | turmeric | ginger | rosemary 4. #Naturboutique 5. @teresatarmey 6. @weareraise #wellness #nutrition #rffunctionalmedicine #theroselist

HOMEMADE MAYONNAISE RECIPE What You Need Boiled eggs – 3 Olive oil – 30 ml Vinegar – 5 ml Water – 80 ml Pepper – 2.5 ml (1/2 tsp) Salt – to taste Instructions Prepare the Eggs – Begin by peeling the boiled eggs and placing them in a blender. Blend the Ingredients – Add the olive oil, vinegar, water, pepper, and a pinch of salt to the blender. Process to Smoothness – Blend the mixture until it becomes smooth and creamy. Adjust the seasoning with salt and pepper if needed. Adjust Consistency – If the mayonnaise seems too thick, gradually add a bit more water until you reach the desired consistency. Store Properly – Transfer the mayonnaise to a clean jar and refrigerate. Use within a few days for best freshness.

November on @rhealthclub is shaping up. There is loads going on. R Goal is to help members feel the best they possibly can to finish off the year. This is a 360 online health club. Nutrition, Movement, Advice, Experts on hand to support you and a bloody brilliant community to share with. The Rule of 4 is also happening and you can dip in and out or do it all. We are here to support and I am looking forward to it x The link for membership is in the bio x

SPICY PUMPKIN CHICKEN CURRY Serves: 4 Ingredients: 500g boneless, skinless chicken breasts or thighs, cubed 1 tbsp coconut oil 1 small onion, finely chopped 3 garlic cloves, minced 1 thumb-sized piece of ginger, grated 2 tbsp red curry paste 400g pumpkin, peeled and cubed (or canned pumpkin for ease) 400ml coconut milk (full-fat or light) 1 red pepper, sliced 2 tsp turmeric 1 tsp ground cumin 1 tbsp fish sauce 2 tsp maple syrup or honey Juice of 1 lime 1 handful fresh coriander, chopped (for garnish) Optional garnish: pumpkin seeds, extra red chilli slices Method: Heat the coconut oil in a large pot over medium heat. Add the onion, garlic, and ginger, sautéing until soft and fragrant, about 3–4 minutes. Stir in the red curry paste, turmeric, and cumin, and cook for 1–2 minutes until the spices are fragrant. Add the cubed chicken to the pot, stirring to coat it with the spices. Cook for 5–7 minutes until browned. Add the cubed pumpkin and red pepper, then pour in the coconut milk. Stir in the fish sauce and maple syrup. Bring the curry to a simmer, cover, and cook for 15–20 minutes until the pumpkin is tender and the chicken is fully cooked. Squeeze in the lime juice and season to taste. Serve the curry with brown rice or cauliflower rice, and garnish with fresh coriander, pumpkin seeds, and extra chilli slices if you like. Health Benefits: This curry is high in protein, fibre, and vitamins from the pumpkin. Coconut milk adds healthy fats, and the spices provide anti-inflammatory benefits—making it both comforting and nourishing for the autumn season.

Harnessing Flow: Boost Cognitive Clarity During Menopause Menopause often brings with it brain fog, making it harder to focus and stay sharp. But what if you could turn the tide with the power of flow? Flow state isn’t just about deep work; it’s a scientifically supported strategy to enhance mental clarity and reduce the cognitive disruptions often associated with menopause. Foster this state by: 1. Understand Flow and Menopause - During menopause, hormonal changes can disrupt your cognitive processes, leading to brain fog. Flow state, characterised by optimal neural activity, can help counteract these effects by enhancing focus & mental clarity. 2. Prioritise the Moment - Take control of your cognitive environment by focusing deeply on one task at a time. This can help cut through the fog and improve concentration. 3. Set Clear Goals - Clear, achievable goals can guide your focus, making it easier to navigate through the haziness of brain fog. 4. Choose Engaging Tasks - Engage in work that not only needs to be done but also stimulates you. Enjoyment can boost your brain’s ability to function. 5. Eliminate Distractions - Minimise external noise to help maintain focus, crucial when dealing with menopausal brain fog. 6. Regular Practice - Regularly entering a flow state can train your brain to become more resilient to menopausal changes, improving your overall cognitive function. 7. Embrace Morning Light - Exposure to natural light in the morning can help reset your internal clock, improving sleep & overall mental clarity. 8. Stay Active - Regular physical activity can increase blood flow to the brain, helping to clear fog & sharpen your focus. 9. Practice Mindfulness - Mindfulness & meditation can be particularly effective for managing stress and improving mental focus during menopause. 10. Set Boundaries - Protect your mental space by setting boundaries and prioritising tasks that align with your capabilities & energy levels during menopause. 11. Optimise Y

TERIYAKI CHICKEN & QUINOA BOWLS Serves: 3 INGREDIENTS 1 cup (185g) quinoa 450g boneless, skinless chicken breasts or thighs, diced 2 tbsp olive oil 1 tbsp avocado oil 3 tbsp coconut aminos (or low-sodium soy sauce) 1 tbsp rice vinegar 2 garlic cloves, minced 1 thumb-sized piece of ginger, grated 1 courgette (or broccoli or snap peas), sliced 1 carrot, julienned 2 spring onions, sliced 1 handful fresh spinach or kale leaves 1 tbsp sesame seeds (optional for garnish) Lime wedges for serving METHOD Cook the quinoa according to package instructions. Once cooked, fluff with a fork and set aside. Heat the avocado oil in a large pan over medium heat. Add the diced chicken and cook for 5–7 minutes until browned and cooked through. In a small bowl, whisk together the coconut aminos, rice vinegar, garlic, and ginger to make the sugar-free teriyaki sauce. Add the sliced courgette (or your chosen veggie) and carrot to the pan with the chicken. Stir-fry for 2–3 minutes. Add the spinach or kale and cook until just wilted. Pour the teriyaki sauce into the pan and toss everything to coat. Cook for another 2–3 minutes until the veggies are tender and the sauce has thickened. Divide the cooked quinoa into lunch containers. Top with the teriyaki chicken and vegetables. Garnish with sesame seeds (if using) and sliced spring onions. Serve with lime wedges for a burst of freshness. Can be enjoyed warm or cold! HEALTH BENEFITS This version is high in lean protein from the chicken, with heart-healthy fats from olive oil. The dish is packed with fibre and nutrients from the veggies, and the sugar-free sauce keeps it light and clean—perfect for a balanced on-the-go lunch.

I have been using Artah’s NAD+ Complex with Maritime Pine Bark and Saffron for added mood, energy, and bone health support recently. Did you know your NAD+ levels naturally drop during menopause? This crucial coenzyme powers energy, supports DNA repair, and keeps your cells thriving. Boosting NAD+ through diet and supplements can help combat fatigue, brain fog, and support bone density – making it a menopause must-have.

I can’t believe we’ve reached the last day of The Re-Set! Huge thanks to everyone who joined in—you’re honestly the best community I could ask for. Special shoutout to @nicollesmartt for leading us through such focused and effective exercise sessions. R Health Club is now 2 months old and we’re just getting started! Exciting things are coming in October, including 10-day hormone balancing plans to support testosterone and menopause with lifestyle changes. There will be lots of recipes and advice both written and during the live Club Clinics, where we answer all your health questions. We’ll also have amazing guests such as @drcharlottegooding from @menopause_care who will share her wisdom on sex hormone health. @james__dowler will be joining us to talk breathwork. @thelighthouse_club will continue to help us build strength each week. Plus, a special appearance from @hollyactive to guide us through hormone-focused exercise classes! I look forward to seeing you @rhealthclub ###

Thrilled to say that I have been collaborating with the iconic @theroofgardens in Kensington! I’ve enjoyed crafting exclusive, revitalising juice blends designed to energise and inspire. Nestled in the heart of London, this beautiful oasis offers the perfect backdrop for any sort of day (or night).

IN A HOT MINUTE: Let’s Talk Alcohol and why you can never beat dehydration. Let’s talk alcohol and dehydration, as we are in October, a month when lots of people take a break from the booze, I thought it would be good to know why drinking alcohol makes it hard to stay hydrated - it affects your kidneys and fluid balance: - Suppresses ADH – Alcohol inhibits antidiuretic hormone, increasing urine production and leading to fluid loss. - Dehydration Symptoms – Expect headaches, dry mouth, muscle cramps, and dizziness. - Electrolyte Imbalance – Alcohol causes you to lose essential electrolytes like sodium and potassium. Why Hydration Efforts Fall Short: - Continued Diuresis – As long as alcohol is in your system, IT will prevent you from re-absorbing fluids, and increase urine output (including essential electrolytes)  - Delayed Rehydration – True rehydration starts only after your body has metabolised the alcohol. Tips to Combat Dehydration: 1. Alternate Drinks – Swap between alcoholic drinks and water or non-alcoholic beverages. This is a good way to reduce the booze going in! 2. Pre-hydrate and Rehydrate – Drink plenty of water before you start drinking and continue hydrating afterwards. 3. Electrolyte Solutions – Use electrolyte drinks to replenish lost electrolytes. 4. Limit Alcohol Intake – Moderation is key to reducing the dehydrating effects. Do try people! If you are taking a month off, let us know how you’re getting on in the comments below x