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23/10/2026

Of course nuts are healthier than any junk food 🥜

They're full of healthy fats, fiber, protein, and minerals. BUT even too much of a good thing can work against you, especially when it's a high-calorie food.

Here's why 👇

Nuts are very calorie-dense, so small amounts pack a lot of energy. One recommended handful (about 30 g) has roughly 170–200 calories.

Now look at what happens if you snack like I did:
🥜 3 handfuls a day = about 510–600 calories
🥜 5 handfuls a day = about 850–1,000 calories
🥜 6 handfuls a day = up to 1,200 calories

That's like a whole extra meal, or two, on top of your normal food, every day.

When you regularly eat more calories than you burn, your body stores the extra as fat. More body fat, especially around the belly, means more inflammation because fat tissue releases inflammatory substances that tell your liver to produce a protein called CRP.

🔬 That's where hs-CRP (high-sensitivity C-reactive protein) comes in. It's a blood marker for low-grade, chronic inflammation:

✅ under 1 mg/L = low
⚠️ 1–3 mg/L = moderate
🚩 over 3 mg/L = elevated, linked to higher risk of heart disease

The tricky part is that you usually can't feel it. Chronic low-grade inflammation often has no clear symptoms at all, which is why a blood test is the only way to really know. Some people notice things like constant tiredness, stiff or achy joints, bloating, poor sleep, or brain fog, but these can have many causes, so they're not proof on their own.

So what's the lesson? Keep eating nuts! Just keep it to 1 handful a day, pre-portion it, and don't eat straight from the bag 😅

Comment REBUILD and I'll send you my free 28-day gut reset guide.

23/10/2026

The older we get, the more inflamed we get. Right? 🎂

Danish scientists measured 30 inflammation markers in 1,199 adults. At 20, some people already had levels that others only reach about 37 years later. Same age, the inflammation of a 57-year-old. 📊

What is inflammation? 🔥

It's your body's alarm system. It fires when you cut your finger, then switches off. Low-grade inflammation is an alarm that never fully switches off. You don't feel it, but over the years it's linked with heart disease, cancer, joint problems and type 2 diabetes.

Who sets the alarm? 🦠

Not just your birthday, and not just bad luck. For 29 of the 30 markers, gut bacteria predicted inflammation better than age did.

17% of people had a gut type linked with more inflammation. Over 8 years, that meant 39% higher risk of heart and circulation disease, 40% higher risk of joint and muscle problems and 53% higher risk of infections. For the 30% with a diverse gut, infection risk was 32% lower. 🌱

How food gets involved 🥦

Your gut holds trillions of bacteria. Think of them as tiny pets. What you feed them decides who wins.

✅ Fibre is their food, and only plants have it: beans, oats, onion, berries, bananas

✅ Fed with fibre, they make butyrate, the fuel for your gut lining. A strong lining keeps the alarm calm

✅ Meat, fish, eggs and dairy have zero fibre, so the helpful bacteria go hungry

✅ That can leave room for troublemakers like E. coli, which sheds endotoxin your body treats like an infection

✅ In one study of nearly 500 people, vegans had significantly lower E. coli counts

✅ Whole plants beat packaged vegan food, which has the fibre stripped out

As a plant-based nutritionist, this is why my plates are built on plants. 🌱

COMMENT GUT and I'll send you my FREE 28-DAY GUT RESET guide.

Not a recipe collection, but a day-by-day plan: one small change a day, no counting 👇

Study: Eriksen et al., Nature Communications, 2026.

23/10/2026

It's actually not a trick. It's coming back to who we are as people. 🌱

Look around and understand that all this industrialized food has just one purpose: to make you dependent on it, so you buy it and make rich people even richer. I do not want to participate in it! 🚫

So where are the roots? Eating whole foods, plant-based or at least mostly plant-based. If you eat fresh and cook from scratch, you do not have to count calories or eat dull mini-portions. Portions of real food can be huge and satisfying, and they make your hunger hormones shut down, because you did not just put some calories into yourself, you put in a lot of nutrients. So your body feels taken care of. 🤍

HIGH VOLUME, LOW CALORIE, NUTRIENT-DENSE FOOD IS A KEY 🥔🫘🥗

You cannot overeat, because your system knows this food. The food you buy in the shop has been around for less than 100 years and was designed to outsmart your body and trick it into a never-ending binge cycle.

So how do you do it?

✅ A calorie deficit, if you are very overweight, is helpful in the beginning, but only with big portions of whole foods

✅ Never count calories. Your body is not going to overeat lentil stew. Not because it tastes bad, but because it has the fibre, protein and nutrient density your body loves 🍲

✅ Instead of dieting, make your eating a lifestyle that does not end next month

✅ A lifestyle you can only make even more beautiful than it is today ✨

Comment RESET and begin with my 28-day guide, which will give you a foundation for it 👇

21/10/2026

Your child can't sit for 3 minutes. That makes sense. 🏃

Young children's bodies are built to move, and kids differ: some are very active, some concentrate easily. Wanting one calm meal is understandable too. This is where most parents reach for the quick fix: the tablet. 📱

What a screen at dinner does:

1️⃣ They stop feeling full. The screen pulls attention from the body, so they eat on autopilot. 🧠

2️⃣ The screen becomes the signal to eat. No screen, no appetite. 📱

3️⃣ They stop tasting. A new food needs 8 to 15 tastings. Watching a screen, they don't taste it. 🥦

4️⃣ They stop chewing. Food gets swallowed fast. Slow chewing is how the body notices it's full. 🦷

5️⃣ Little dopamine junkies. One series stops being enough, and they need a snack on top to feel good. That's the adult with a tub of ice cream in front of Netflix. 🍦

What to do instead:

✅ Tell them it's not about them. "Nothing is wrong with you. I need some quiet time at dinner." No blame, so they don't feel attacked

✅ Do not expect a quick fix. 5 minutes instead 3 is a win

✅ Talk to them. Ask about their day so the conversation flows and they focus on you and the food

✅ All devices away, yours too

✅ Run before dinner. At least 10 minutes outside first 🏃

Follow me for more on what food actually does to your family 🌱

How long does your child stay at the table? 👇

21/10/2026

I’m not going to write a long post here about how there is no completely safe amount of alcohol, how it can disrupt your microbiome and sleep, adds empty calories, promotes inflammation, and blah blah blah…

I just want to say this:

I’m sorry, but meeting friends, dancing, being on holiday, eating delicious food, laughing and watching sunsets IS already joy. It IS relaxation.

And one of the biggest gifts is being able to enjoy all of it with a clear head. To be fully there. To remember the conversations. To remember the evening. And to wake up the next morning feeling good instead of paying for last night.

If you feel like you NEED a drink in your hand because the moment itself somehow isn’t enough, I think it’s worth asking yourself why.

Are you trying to numb something?

Have you simply bought into the very well-marketed idea that alcohol makes holidays, parties, dinners and sunsets somehow better?

Or have you become so used to that quick dopamine hit that relaxing without it feels like something is missing?

Do you think people who don’t drink at all are boring or a little crazy?

I used to believe that too.

Follow me for inspiration to embrace a healthy lifestyle without feeling restricted. 🌱

21/10/2026

We tend to look for reasons we can't change. Genetics. Age. Menopause. Pregnancy. 🧬

That feels normal because it asks nothing of us. We can just accept a pill, a therapy, a patch.

Whether to take hormones is for you and your doctor to decide. But first, you had to deal with your w**e 🍷
Why the basics come first:

Anything you add, a patch, a pill, a supplement, sits on a foundation: sleep, food, movement, stress and alcohol. If the foundation is shaky, you're asking the treatment to do more work. 🏗️

Alcohol is the one that undermines the rest at the same time.

What alcohol does to your hormones:

1️⃣ Oestrogen: it raises it, most clearly in women on HRT. Higher oestrogen exposure is part of why alcohol raises breast cancer risk, and the WHO says there is no safe level.
2️⃣ Cortisol: your stress hormone spikes, and as the alcohol wears off you get the 3am wake-up.
3️⃣ Melatonin and REM sleep: both drop. Perimenopause already breaks your sleep, and w**e finishes the job.
4️⃣ Dopamine: a quick hit, then a blunted reward system. Flat mood, low motivation.
5️⃣ Insulin: perimenopause already makes you more insulin resistant, which is part of why belly fat arrives. Regular drinking pushes the same way.
6️⃣ Hot flushes: the evidence is mixed, but many women say w**e is a trigger.
7️⃣ Bones: oestrogen falls in perimenopause and bone loss speeds up. Alcohol hurts bone separately, by slowing the cells that build it.

The fix: it works within weeks. In a small study at the Royal Free Hospital in London, moderate drinkers who stopped for a month improved their insulin resistance, blood pressure and weight. Sleep usually improves within days. ✅

Whatever you decide about hormones, start with the glass. 🤍

Follow me for more on what food and drinks actually do to you and your family 🌱

How many glasses do you have in a week? Be honest 👇

21/10/2026

Today we pay the price: she is different. She's that strange kid who turns down white bread at parties. And mayo. And ketchup. Because she loves her whole grain bread. Packaged cookies? Usually too sweet.

I did the work, now It's her tummy helpers. 🦠

How it works:

Inside your tummy live billions of tiny helpers called bacteria. Think of them as tiny pets. 🐾

✅ Pets get hungry, and they like their own favourite food
✅ Feed them lots of fruit, veg, beans and whole grains, and the helpers that like those foods grow big and strong
✅ Feed them lots of sugar, and the sugar-loving helpers grow instead
✅ The biggest group of helpers asks the loudest. They send messages to your brain: "More of this, please!"
✅ That's why you suddenly want a certain food. It's often the tummy helpers asking

So when my daughter says "I want my whole grain bread," her tummy helpers are asking for their favourite food. And when a packaged cookie tastes too sweet, it's because her helpers aren't used to that much sugar. 🌱

The good news is that tummy helpers change. Feed them differently for a few weeks and a different group takes over, and the cravings change with them. 🍎

Comment REBUILD and I'll send you my free 28-day guide: one small change a day, no counting 👇

11/10/2026

Purée became the default and giving a baby real food became the strange thing to do.🥄

Then it doesn't stop at twelve months. Squeezy pouches at four, blended soups, overcooked pasta, peeled fruit. 

The problem:

1️⃣ Chewing builds the jaw 🦷 Bone grows in response to load. Corruccini studied populations moving to processed food: malocclusion rose sharply within one or two generations. Genetics can't move that fast. A century ago almost nobody needed braces.

2️⃣ The jaw shapes the airway 👃 The roof of the mouth is the floor of the nose. A narrow upper jaw means a high palate and less nasal space above it. Narrow palates are a recognised RISK FACTOR for sleep-disordered breathing in children.

3️⃣ It reinforces itself 🔁 Mouth breathing means the tongue sits low instead of against the palate. The palate narrows further. In children this looks like hyperactivity and not listening, not tiredness. That's why it gets missed.

The fix:

✅ Solids from the start, teeth or no teeth. Gums are strong. A whole apple to scrape, a mango stone, a broccoli floret with a long stalk.

✅ Your job isn't to get food in. It's to train the jaw and the senses. Milk is still doing the feeding in the first year.

✅ Stop peeling. The skin is where the work is

✅ Stop cutting everything small for a four-year-old

✅ Harder food as the teeth come in. Bread crusts, carrot batons.

✅ Drop the pouches. Give the actual fruit

✅ Less soft packaged food. Pouches, white bread, nuggets and plain pasta ask nothing of the jaw

✅ Chunky soup, al dente pasta

⚠️ If your child snores most nights, see a GP or ENT. The usual cause can be adenoids or tonsils.

You can't change what happened at nine months. You can change tonight's plate. 🤍

Follow me for more on what food actually does to your family 🌱

09/10/2026

Picky eating is not a personality. In most cases it's a missed window, and it closes earlier than anyone tells you. 🍎

Two things decide it: texture and taste.

1️⃣ Texture has a window ⏰

A British study followed around 7,800 children from birth. Those who got lumpy food only after 9 months ate significantly less of nearly every food group at age 7, and had far more feeding problems.

The mouth learns texture the way it learns language. After the window, every lump becomes an argument.

2️⃣ Flat food builds a flat palate 👅

Jars are smooth, mild, sweet and all the same. A baby eating that for months learns one rule: food tastes like this.

Then at 18 months you offer broccoli, which is bitter, or a lentil stew with six things happening at once. The food isn't too strong. It's just not what the mouth was trained on.

So start with real food, not purée.

A baby without teeth handles more than jars suggest. Give a whole apple, too big to choke on, and they learn what an apple actually is. A mango stone with the flesh on it. A broccoli floret with a long stalk to hold. Avocado strips, soft pear, cooked carrot sticks. 🥑

Safety first: upright, never alone, and at first no hard round foods like whole grapes or raw carrot rounds.

What to do:

✅ Stop counting spoons, start counting variety. Most parents focus on how much of the same purée went in. The thing that actually matters is how many different textures and tastes your baby has met this week. 🥣

✅ Real food from the start. Soft, big enough to hold, no salt.

✅ Vary texture inside one meal. Soft and firm on the same plate.

✅ Add harder foods as the teeth come in. As soon as they have something to bite with, give them something to bite. Raw carrot in long thin batons, apple in sticks, bread crusts.

✅ Don't flatten the flavour. Herbs, garlic, lemon, cumin, cinnamon.

✅ Keep offering after refusal. Most parents stop after 2 or 3 tries. Research says 8 to 15.

✅ Never pressure. It reliably makes a food less liked long-term.

Your child is not fussy. Their mouth learned one version of food.

Follow me for more on what food actually does to your family 🌱

08/10/2026

Age 1 to 5 is when your child learns what food is for. Most of what they learn in that window, they keep. 🍎

The mistake almost everyone makes: too much freedom of choice, in an environment that was never built for it.

Here's where that idea comes from.

In the 1920s, a paediatrician called Clara Davis let newly weaned babies choose their own food, freely. The children ate strange combinations, grew well, and developed no deficiencies. 

The study gets quoted constantly as proof that children instinctively know what their bodies need.

That is not what it showed.

Davis herself pointed out the detail everyone skips: every single option on those trays was a WHOLE, UNPROCESSED food 🥣

Now look at what your child chooses between.

Foods engineered by teams of scientists to land exactly where the brain says more. Sugar, salt and fat in combinations that do not exist anywhere in nature.

Free choice between an apple and a biscuit is NOT FREE CHOICE. It is a three-year-old brain against a product that was tested on thousands of people until it won. 🍪

So the job is not to teach your child to resist. The job is to build the tray.

What to do instead:

✅ You choose what is in the house. They choose how much of it they eat.

Here is what that looks like in practice. There is quinoa, tofu and salad on the plate. Today she eats the quinoa and picks the cucumber out of the salad. That's the meal.

And that is fine. Over a week it balances out 🥗

✅ Tired but not hungry is when fruit works best. 🍓 It gives them something sweet without the spike. Fibre and water slow the sugar down and fill the stomach, which is why children stop on their own.

✅ Cravings start in the gut. 🦠 The bacteria you feed are the ones that grow, and they ask for more of what they live on.

✅ Say what food does, not whether it is good or bad. "Your brain runs on this."

✅ Keep sweets for moments when they are already fine. Not for calming down, not for stopping tears, not for surviving the supermarket.

✅ Let them be hungry for twenty minutes before dinner. That is how appetite is supposed to work.

Follow me for more on what food actually does to your family 🌱

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