Energise Health and Nutrition

⭐It was a pleasure to work with a recent VIP client Kerry. She embraced her personalised plan, took everything on board and even asked me to add more! Her results were less menopause symptoms, weight loss and more energy. Her diet has changed and she views food differently. 🙌

⭐I love educating and empowering my clients to make sustainable changes and supporting them on their journey to health. 😊

⭐If you are struggling with perimenopause or another health condition book in for a free Clarity call to see how a personalised nutrition and lifestyle program can help you!

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As a nutritionist, I believe in celebrating life's little joys, and today, we're raising our glasses to National Prosecco Day! 🥂

But hold on, before you start popping those corks, let's talk about mindful indulgence and how we can enjoy this sparkling treat in a balanced way.

🌿 Prosecco in Moderation:
Moderation is key when it comes to enjoying alcoholic beverages, including Prosecco. Savour the bubbly goodness but remember that regular alcohol consumption can have negative impacts on your health. Let's cheers responsibly and aim for a single glass or two.

💧 Stay Hydrated:
Alcohol can be dehydrating, especially in the summer heat. Remember to stay well-hydrated with plenty of water throughout the day and consider having a glass of water between alcoholic drinks to keep yourself refreshed.

🍽️ Pair with Nutritious Foods:
Pairing Prosecco with a balanced meal can enhance your dining experience. Opt for fresh fruits, nuts, or light appetizers like bruschetta, hummus, fish, or grilled veggies. Let the flavours complement each other!

🍹 Try Sparkling Mocktails:
If you prefer a non-alcoholic option, consider trying sparkling mocktails. Mix sparkling water with a splash of fruit juice and garnish with fresh herbs or citrus slices for a refreshing and healthier alternative.

Remember, celebrations are about enjoying life and creating lasting memories with loved ones. By being mindful of our choices, we can fully enjoy the delightful moments without worrying being wiped out by a hangover the next day. 😘

So, raise your glasses and here's to a delightful National Prosecco Day!
Cheers! 🥂🎉
If you’d like more nutrition and lifestyle tips book in for a free clarity call via my links.

“Vicky really listened to my concerns and devised a plan that addressed them all, with really good results.
I always felt supported throughout the time we worked together and pretty much all of my issues have improved a great deal.
I also feel more confident and knowledgeable about how to continue the work we have started.” Kerry, a recent 6 session VIP client.

It was great to see how Kerry embraced her personalised programme. She was able to follow it well and then add in her own touches. She now finds it easy to meal plan and stick to my recommendations.

If you're ready to embrace your own health goals and would like a personalised plan and support get in touch today via my links.

🌟 Set Your Fitness Goals & Stay Motivated! 🌟

I’d lost my enthusiasm for running and was struggling to get started again.
I completed the ‘couch to 5K’ back in 2020 and had been trying to get up to 10K. As a result, I was getting slower and slower and lost the enjoyment from running. I realised I have a 9 week gap until my holiday and figured how perfect it would be to build up my running again. So last week I achieved ‘Couch to 5K’ week one! It was hard going in the current heat, but it felt great to do it.

Ready to transform your health journey? Here’s how to set and achieve your fitness goals with motivation that lasts! 💪

1.Set SMART Goals: Specific, Measurable, Achievable, Relevant, Time-bound. Whether it’s running 5k, lifting heavier, or improving flexibility, clarity is key.

2. Find Your 'Why': Understand your deeper motivation. Is it health, energy, confidence? For me it’s good health and wanting to be here for my kids and future grandkids. Keep this at the forefront to stay driven.

3. Create a Plan: Break your goal into smaller, manageable steps. Weekly targets make the bigger picture less daunting. E.g. 3 runs a week, 2 workouts or losing 1 pound of weight a week.

4. Stay Accountable: Share your goals with a friend, join a fitness community, or track progress in a journal. Support and accountability boost success.

5. Make it Fun and Celebrate Small Wins: Train with a friend or join a class that you enjoy. I love my dancing classes. Reward yourself for milestones – you deserve it!

6. Be Kind to Yourself: Setbacks happen. Don’t let them derail you. Remember to focus on your ‘why?’. Reflect, reset, and keep moving forward.

Remember, consistency is more important than perfection. Your fitness journey is unique – embrace it with patience and positivity!

If you need help and support with nutrition and exercise book in for a free Clarity call via the links in my bio.



✨ Let’s smash those goals together! ✨

🍽📅 Make weekends count with some easy meal prep!

Preparing meals in advance can save you time and help you stay on track with your health goals. ✅

I like to batch cook Bolognese and curries. Plus, if I have leftovers I’ll heat them up for lunch the next day. You save money and it stops you from buying convenience food which can be full of fat and preservatives.

Share your favourite meal prep tips or recipes below!

If you are struggling with your diet and meal ideas, book in for a free clarity call to see how nutritional therapy can help you. 💫

💪🌟 “Every journey begins with a single step”

Stay motivated and keep pushing towards your health goals! Remember, every small step counts. Celebrate your progress, no matter how small. 🙌

I’ll be back in the gym and my Pilates reformer class this week after my holiday. Making sure that I increase my step count and getting outdoors.

What achievements are you proud of this month?

If you need help with your nutrition plan plus support and motivation, get in touch!

Benefits of Seasonal Fruits

🍉🍑 Summer fruits like watermelon, peaches, and berries are not only delicious but also full of vitamins and antioxidants. Incorporate them into your diet for a sweet and healthy treat. They are so hydrating too. I like to have them with cashews or almonds.

If you can’t afford fresh berries, then buy frozen ones to defrost or add to a smoothie. Great on a hot day! 🌞

What’s your favourite summer fruit?

If you are struggling with your nutrition and health goals, book a free clarity call! 💫

Healthy Summer Snacks

🍓🥒 Snack smart this summer with healthy options like fresh berries, sliced cucumbers, and nuts. These snacks are not only refreshing but also packed with nutrients to keep you energised throughout the day. I enjoy carrot sticks and cucumber dipped in hummus, Oatcakes with peanut butter or Greek yoghurt with some berries.

Healthy snacking stops sugar cravings and helps to stop blood sugar slumps.

Take a look at my blog tips on my website or book a free clarity call!

What’s your go-to summer snack?

Outdoor Exercise Motivation

🏃‍♂️🌳 Take your workout outside this July! Whether it’s a brisk walk, a jog in the park, or a yoga session in your garden, fresh air and sunshine can boost your mood (serotonin) and energy levels. Try to exercise 2-3 times a week. Start gradually and build up.

Even on busy days make sure that you get some fresh air. My dog makes sure that I walk most days and I use a fitness tracker for my step count. 👣🦮

What’s your favourite outdoor exercise?

If you are struggling with your diet and exercise, book in for a free clarity call to see how nutritional therapy can help you.

🧘‍♀️🍽 Practise mindful eating to truly savour your meals.

Slow down, chew thoroughly, and enjoy every bite. It helps with digestion and can prevent overeating. If you eat quickly your brain doesn’t register when you are full and you aren’t generating enough salivary enzymes from chewing.

Have you tried mindful eating?

If you are always on the go and thinking ahead try to sit and enjoy the moment. Even taking 10 minutes a day will make a significant difference to your health. ✅

I can help with nutrition and lifestyle tips and support. Book a free clarity call today. 🤗

🥗🍅 Embrace the vibrant flavours of summer with seasonal veggies!

Fill your plate with courgettes, aubergines, and bell peppers. Not only are they delicious, but they’re packed with nutrients. 🫑🍆

When the weather is warmer I love a good salad such as a Greek salad or I swap my rice or potatoes for extra vegetables.

Vegetables are a fantastic way to ensure you get a variety of vitamins and minerals. 🙌

What’s your favourite summer veggie or recipe?

💧🌞 Stay refreshed this summer!

Hydration is key, especially during these warm July days. Swap sugary drinks for infused water with cucumber, lemon, and mint for a tasty and healthy alternative.

Fruits such as watermelon and refreshing and hydrating. 🍉

Go easy on caffeine and alcohol and they can be dehydrating.

How do you stay hydrated? 💧

If you’re stuck on how to start and maintain a healthy diet, book in for a free clarity call! 🤗

Today is the longest day of the year and the summer solstice. 🌞

I was hoping to be at the Glastonbury Festival but couldn’t get tickets.

Instead, tonight I'll be rocking out at the Foo Fighters in London. 🎉

I love the summer months and the lighter mornings. 🌄

My dog makes sure that I get a daily walk. 🐶👣

Being active is great for our mental and physical well-being. 🌈

Exercise raises our serotonin (happy hormones) and melatonin (sleep hormones). 🚴‍♀️

Sleep and rest are also key for health and longevity. 🛌

Good foods help to reduce inflammation and stress on the body. 🥗

What do you like to do and eat at this time of year?

Plan in some fun time too. Maybe try a new activity or do something outside of your comfort zone.

If you are struggling with your health and nutrition goals, book in for a free clarity call today. 🤗

Happy Father's Day to all the incredible dads out there! Today, we honour and celebrate the amazing role you play in our lives. 💙

Missing my dad who we lost 4 ½ years ago but celebrating my husband and the other amazing dads. We are raising 2 amazing kids and a fluffy dog.

Dads are our heroes, our mentors, and our biggest supporters. They teach us how to ride our first bike, catch us when we fall, and show us the true meaning of strength and kindness. From bedtime stories to life lessons, they guide us with wisdom, patience, and unconditional love. I feel grateful to have experienced it and now my kids are lucky enough to have the same.

Whether it's offering a comforting hug, giving the best advice, or just being there with a smile, dads make every moment special. Their love and dedication shape who we are and inspire us to be our best selves.

Today, let's take a moment to thank our dads for all they do. Share a favourite memory, give them an extra tight hug, or simply tell them how much they mean to you. To all the fathers, grandfathers, stepdads, and father figures, you are appreciated more than words can express.

Here's to the wonderful dads who make our world a better place. Happy Father's Day! 🌟👨‍👧‍👦💙

Making time for yourself - Foods to Aid Relaxation and Reduce Anxiety

Nutrition plays a pivotal role in managing stress and anxiety. Certain foods contain nutrients that can help calm the mind, stabilise mood, and support overall mental health.

Here are some of the best foods to incorporate into your diet for relaxation and anxiety reduction:

1. Fatty Fish 🐟

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, particularly EPA and DHA. These essential fats have anti-inflammatory properties and are known to improve brain function and reduce anxiety.

2. Leafy Greens 🥬

Leafy greens such as spinach, kale, and Swiss chard are high in magnesium, a mineral that plays a crucial role in the body's stress response. Magnesium helps regulate neurotransmitters, which send messages throughout the brain and body.

3. Nuts and Seeds 🥜

Nuts and seeds, particularly almonds, walnuts, and chia seeds, are excellent sources of magnesium, zinc, and healthy fats, all of which can help reduce anxiety and promote brain health.

4. Berries 🍓

Berries like blueberries, strawberries, and raspberries are high in antioxidants, which help combat oxidative stress and inflammation in the body. They are also a good source of vitamin C, which can help reduce cortisol levels, the body’s stress hormone.

5. Dark Chocolate 🍫

Dark chocolate is not only a delicious treat but also a good source of magnesium and antioxidants, both of which can help reduce stress and anxiety. Choose dark chocolate with at least 70% cocoa content for the best benefits.

6. Chamomile Tea 🍵

Chamomile tea is well-known for its calming effects and is often used as a natural remedy for anxiety and insomnia. It contains antioxidants that can help reduce inflammation and promote relaxation.

Making Time for Yourself: Practical Tips

Incorporating these anxiety-reducing foods into your diet is a great start, but it’s also important to make time for yourself in other ways:

⭐ Schedule “Me Time”: Set aside specific times each week dedicated to activities you enjoy, whether it’s reading, walking, or practicing a hobby.

⭐ Practice Mindfulness: Engage in mindfulness or meditation practices to centre your thoughts and reduce stress. Apps such as Calm and Headspace can help.

⭐ Exercise Regularly: Physical activity releases endorphins, which can improve mood and reduce anxiety.

⭐ Get Enough Sleep: Ensure you get at least 7 hours of quality sleep each night to support overall health and well-being.

⭐ Connect with Loved Ones: Spend time with friends and family who uplift and support you. Don’t be afraid to say no to things and people that drain your energy

As a nutritional therapist, I encourage you to prioritise self-care and nourish your body with these beneficial foods to support your journey towards a more balanced and peaceful life. I work with clients on a personalised food and lifestyle plan.

If this appeals to you, book in for a free clarity call today via my links. 💫

⭐ Testimonial Tuesday ⭐

“Vicky is amazing! I haven’t had a migraine since I started taking the homeopathic remedies she prescribed. I am also sleeping better so I don’t feel so tired all the time anymore. I wish I had gone to see Vicky much sooner. She is easy to talk to and very knowledgeable. I highly recommend her.” - Michelle Joy Sullivan

Suffering from migraines? Homeopathy may help to reduce the duration and frequency. 🙌

Here are some other tips:-

💧 Staying hydrated and limiting caffeine, alcohol and processed foods can help prevent migraines for some.

💜 When a migraine strikes, peppermint and lavender essential oils can provide soothing aromatherapy benefits.

🧊 Applying a cold compress or ice pack to the head/neck is an easy way to reduce inflammation too.

😴 Getting enough sleep, managing stress, and avoiding migraine triggers when possible are all integral for natural migraine relief as well. Track your symptoms to identify patterns.

🍽️ Don't forget the basics - make sure to eat regularly and stay nourished with nutritious whole foods. Skipping meals is a common migraine trigger.

Book a free clarity call to learn how I can help support you to achieve your health goals.

The Big Help Out - Giving Back 🫶

Lots of employers give a community day once a year so their employees get paid for volunteering locally.

I’ve recently started volunteering at Waddesdon Manor which is a National Trust property near Aylesbury. I’ve been helping to host school trips; supervising the children and spending the afternoon in the beautiful house and grounds.

There are many other things you can do to support local charities so I’d encourage you to get involved.

Volunteering can help to boost your physical and mental wellbeing. 🌈

You can learn new skills and gain work experience. 💫

You can make new friends and find new connections. 💚

If it’s in an area you’re interested in you will learn new things and feel good about helping a cause. 🫶

If you need help with your nutrition or managing a health condition, book in for a free clarity call via my links.

🌿 Why work with a Nutritionist to help with Hormones, Sleep and Fat loss? 🌿

Are you finding yourself navigating the tricky waters of hormonal imbalances? Whether it's battling through mood swings, struggling with weight management, or facing disruptions in your menstrual cycle, hormones can truly throw us off balance.

I'm here to shed some light on how working together can bring relief and empowerment to your life during this stage. 💚

Understanding the Role of Nutrition in Hormonal Balance:

Nutrition plays a pivotal role in regulating our hormones. Certain foods can worsen hormonal imbalances or support our bodies in achieving equilibrium. Through tailored dietary adjustments, we can work towards stabilising hormones and alleviating symptoms.

Personalised Approach to Addressing Hormonal Challenges:

No two women are the same, and neither are their hormonal profiles. By delving into your unique health history, lifestyle factors, and symptoms, I can craft a personalised nutrition plan tailored specifically to your needs. This plan will encompass nourishing foods, targeted supplements (where necessary), and lifestyle modifications to support hormonal balance and overall well-being.

Embracing Holistic Wellness:

Nutritional therapy goes beyond just addressing symptoms; it's about embracing holistic wellness. Alongside dietary changes, we'll explore stress management techniques, sleep hygiene practices, and other lifestyle adjustments that can positively impact your hormonal health and quality of life.

Empowerment through Education:

Knowledge is power, especially when it comes to understanding your own body and its intricacies. Throughout our sessions, I'll provide you with valuable insights into how certain foods and lifestyle factors can influence your hormonal balance. This knowledge empowers you to make informed choices and take proactive steps towards improving your health for life.

Ongoing Support and Guidance:

Embarking on a health journey can feel overwhelming at times. That's why I'm here to offer ongoing support and guidance every step of the way. Whether you're facing challenges or celebrating victories, I'll be by your side, cheering you on and providing the encouragement you need to stay committed to your health goals. 🙌

If you're a woman struggling with hormonal issues, know that you don't have to navigate this journey alone. Together, we can work towards restoring balance, reclaiming vitality, and embracing wellness at every stage of life. 🤗

If you're ready to take the first step towards a healthy future, book in for a free clarity call via my links. 💫

Let's embark on this transformative journey together! 🫶

🌱💪 Taking Care of Your Health: Small Steps towards Big Goals! 💪🌱

I want to talk about the power of taking responsibility for your health journey. It's easy to get overwhelmed by big health goals, but remember, every journey starts with a single step. By taking small, manageable steps, you can pave the way for significant changes and achieve your health aspirations. 💪

1. Set Realistic Goals: Start by setting achievable, realistic goals that align with your long-term vision for health and well-being. Break down larger goals into smaller, more manageable milestones to keep yourself motivated and on track. ✅

2. Focus on Consistency: Consistency is key when it comes to achieving lasting results. Instead of aiming for perfection, focus on making small, sustainable changes to your lifestyle and habits. Whether it's incorporating more vegetables into your meals, committing to regular exercise, or prioritising quality sleep, consistency will yield rewards over time. 🥦🏃‍♀️🛌

3. Embrace Progress, Not Perfection: Remember that progress is not always linear, and setbacks are a natural part of the journey. Instead of being discouraged by minor setbacks, celebrate your progress along the way. Every step forward, no matter how small, brings you closer to your ultimate health goals. 🙌

4. Seek Support and Accountability: Don't be afraid to lean on others for support. Whether it's joining a fitness class, finding a workout buddy, or working with a nutritionist, surrounding yourself with a supportive community can help you stay motivated and accountable. 💫

5. Practice Self-Compassion: Be kind to yourself throughout your health journey. Acknowledge and celebrate your successes, no matter how small, and be gentle with yourself during times of challenge. Remember, self-care and self-compassion are essential components of overall well-being. 🤗

By taking responsibility for your health and embracing small, consistent steps, you have the power to achieve significant and lasting improvements in your health and quality of life. Start today, take that first step, and watch as each small victory moves you closer to your ultimate health goals.

If you’re not sure where to start or need support and accountability, book in for a free 30 minute clarity call via my links. 💚