Something I often have to remind women of is that you don’t need to feel guilty for sitting down and doing nothing. Especially when your body is already dealing with health issues. We are constantly stimulated. Our phones are nearby, messages are coming through, people can reach us at any moment, there’s noise around us and there always seems to be something we should be doing. So actually sitting down and purposefully doing nothing is quite a unique thing these days. The quiet. The stillness. The lack of stimulation. Sometimes that is exactly the space your body needs to settle and allow healing to happen. So don’t underestimate those moments where you’re doing… absolutely nothing. How comfortable are you with stillness, and do you notice a difference in how your body feels when you give yourself more of it?

If you are looking for simple ways to increase your calcium and overall mineral intake, tahini is one of the foods I regularly recommend. Tahini is simply sesame seeds that have been ground into a smooth, creamy paste. It has a rich, nutty, slightly earthy flavour and a thick, creamy texture. It can be savoury or sweet, which makes it surprisingly versatile. Hulled or unhulled? You will see both types of tahini: Hulled tahini has the outer skin of the sesame seed removed. It is lighter in colour, smoother and has a milder, creamier flavour. Unhulled tahini keeps the outer seed covering. It is darker, stronger and more earthy, sometimes with a slight bitterness. Because the hull contains a significant proportion of the minerals, unhulled tahini is generally higher in calcium and some other minerals. If your main goal is mineral intake, I particularly like unhulled tahini. How can you use it? You don't need to eat it by the spoonful! Try adding 1 tablespoon to: - Dairy-free yoghurt - Smoothies - Porridge - Overnight oats - Chia puddings - Protein or bliss balls - Salad dressings - Dips and sauces - Vegetable stews - Curries PS.For cooked dishes, stir it through at the end of cooking. This gives you the creamy texture and nutty flavour without unnecessarily exposing its delicate unsaturated fats to prolonged high heat. Why is tahini so nutrient-dense? Sesame seeds provide a combination of protein, fibre, healthy fats and a wide range of minerals, making tahini much more than just a spread. A typical 20 g serve (about 1 generous tablespoon) provides approximately: Protein 4.6–4.7 g Total fat 11–12 g Fibre 1.7–2.3 g Calcium 120–231 mg Magnesium~50 mg Iron~0.9–1.3 mg Zinc~1–1.5 mg Copper~0.2 mg Manganese~0.2 mg Potassium~90 mg *Calcium varies considerably between hulled and unhulled tahini and between brands. Have you tried tahini? Did you know tahini was such a rich source of calcium and minerals? Have you tried it, and if so, how do you like to use it? Share your favourite ways below. I’d love to hear your ideas!

We are here to help women understand their bodies better and learn how to support themselves. Part of that journey is becoming more aware, tuning in, and listening to the signs your body is giving you. Don’t ignore them. Work with your body, not against it. Be a team. Dehydration isn’t always obvious. You don’t have to feel extremely thirsty to be dehydrated. Some of the signs can be quite subtle, so it’s worth paying attention to what your body is telling you. Common signs of dehydration can include: - Feeling thirsty or having a dry mouth - Dry, tight or less elastic skin - Headaches - Feeling tired, flat or low in energy - Brain fog or difficulty concentrating - Dizziness or feeling light-headed - Dark yellow urine or urinating less often - Constipation or harder stools - Feeling hungry when you may actually be thirsty - Muscle cramps or weakness - Feeling overheated more easily - Bad breath - Dry lips, dry eyes, dull hair - Feeling your heart beating faster than usual, especially when you’re hot or active And remember, your fluid needs can increase with exercise, hot weather, sweating, travel, illness and alcohol. One simple habit I encourage is to keep water with you throughout the day rather than waiting until you feel very thirsty. Your body is constantly giving you signals. Learning to recognise them is an important part of looking after your health. So tell me honestly, how much water do you drink lately? I admit, I have to constantly remind myself.

Believe it or not, in today's world, food can make us sick. We can react to it, and I want to help you understand if this is the case with you too or not. So today I am talking about histamine intolerance. Histamine is a natural chemical that our body makes and that is also found in certain foods. It plays an important role in our immune system, digestion and allergic reactions. Normally, our body breaks histamine down and gets rid of it, but for some people, this process doesn't work as efficiently, and histamine can build up and contribute to different health symptoms. Here are some of the most common symptoms of histamine intolerance. Please note, this list is not to diagnose, but to give you some insight. If needed, you can look more deeply into it so you can help yourself. Most common histamine symptoms: - Headaches or migraines - Bloating or digestive discomfort - Itchy skin, rashes, flushing or hives - Nasal congestion or sneezing - Feeling wired, restless or having trouble sleeping - Unexplained fatigue or brain fog - Skin breakouts - Reactions to certain foods, alcohol or leftovers The most common way to address histamine intolerance is by looking at the foods we eat and making some adjustments. This can mean reducing some of the foods that are naturally higher in histamine, being careful with fermented and aged foods (like cheeses), alcohol, cured meats and other items, and paying attention to how we store our food. Often, simply reducing the overall histamine load and making a few simple swaps can be enough to see if it makes a difference. Usually, it is not necessary to cut out every food on a “high histamine” list. In fact, I don't recommend becoming obsessed with avoiding individual foods. Sometimes simply reducing the overall histamine load and making a few simple swaps can make a noticeable difference. Now, if you ticked off many of the above symptoms, it is possible that you have an issue with histamine, and I would usually recommend adjusting your eating for 2–4 weeks to see if reducing your histamine intake makes a difference to your symptoms.

Many people haven't realised that there are different types of blueberries and I have a VERY clear preference. So let me tell you a bit more. Most of us can find easily the cultivated blueberries but getting your hands on a wild blueberries can be muc trickier. Depending on the country, some health stores sell them in freezer section or you can find them dried or powdered. Wild blueberries grow in ery specific cooler climates only but cultivated ones in a much broader way. Cultivated Blueberries - Larger, sweeter and juicier. - White to pale green flesh inside. - Grown on commercial farms. - Unless labelled organic, they are commonly treated with pesticides and fungicides during the growing season. - A nutritious fruit, providing fibre, vitamin C and antioxidants, but generally lower in anthocyanins and overall antioxidant capacity than wild blueberries. - Grown commercially in temperate climates around the world, including North America, Europe, South America, Australia and New Zealand. - Require managed farming conditions with suitable acidic soils, irrigation and agricultural inputs to produce larger, sweeter berries and higher yields. Wild Blueberries - Small, intensely flavoured berries with deep blue-purple flesh all the way through. - Grow naturally in the wild with minimal human intervention, making them essentially a naturally grown, unsprayed food (although they are not automatically certified organic). - Richer in anthocyanins, polyphenols and antioxidant activity, making them more nutrient-dense gram for gram than cultivated blueberries. - Their higher concentration of protective plant compounds may provide greater support for healthy ageing, brain function, cardiovascular health, reduced oxidative stress and the body's natural detoxification processes. - Naturally grow in cooler climates, especially across Canada, Maine (USA) and parts of northern Europe in forests, heathlands and natural landscapes. - Thrive in challenging environments with cold winters and nutrient-poor acidic soils, which contributes to their smaller size and higher concentration of protective plant compounds.