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?

Let’s take another step further and try something a little different this week. The idea is to bring in more variety of anti- inflammatory foods and get in a habit of using them. Remeber, we can not eat all the good foods in one day or even in one week so thats why rotating is important. I want you to try a new omega-3 rich food. Maybe there’s one on this list you haven’t eaten for ages, or perhaps one you’ve never tried at all. Omega-3 food list: Fish & seafood - Sardines - Salmon - Mackerel - Herring - Anchovies - Trout - Oysters - Mussels Plant foods - Chia seeds - Ground flaxseeds - Hemp seeds - Walnuts - Flaxseed oil - Seaweed Your challenge is simple: pick ONE and give it a go a few times this week. It could be sardines on cracker/salad, walnuts added to breakfast, chia seeds in your smoothie, or some ground flaxseed sprinkled over your meal. Then come back and tell me: What new omega-3 food did you try?

Are you buying your flaxseeds already ground? This is one of the common mistakes I see with flaxseeds (linseeds). The delicate oils in flaxseeds, including their omega-3 fats, are vulnerable to heat, light and oxygen. Once the seeds are crushed, there is much more surface area exposed to the environment. So rather than buying a bag of flax meal or pre-ground linseeds that may have been sitting on a shop shelf for an unknown amount of time, I recommend: Buy them whole and crush them yourself. You can use: - A mortar and pestle - A coffee/spice grinder - A good blender, especially if you're making smoothies and it breaks the seeds down well You don't need to grind them every single day. I like to make a batch that will last around 1–2 weeks, place it in an airtight container and keep it in the freezer. The great thing is that the ground flax doesn't turn into a solid block, so you can simply scoop out a tablespoon whenever you need it. A small change, but a much better way to look after those precious flax oils. Are you using any flaxseeds and how? Premium members: CLICK HERE to read about the benefits of the flaxseeds. CLICK HERE to access the full meal plan for hot flushes and includes flaxseed recipes. Not a Premium member yet? You can upgrade here: CLICK HERE

Salmon is one of those foods I think is worth having in your healthy eating toolbox. Why? - A great source of EPA and DHA omega-3 - A good dose of protein - Also provides nutrients such as vitamin D, B12, selenium and iodine - And perhaps one of the best things about it: it can be incredibly quick and easy You don't need to spend an hour cooking a fancy salmon dinner. A little tinned salmon can become a quick lunch or snack. BUT !!!!! Most salmon sold in supermarkets is farmed. And yes, that includes the very popular Norwegian salmon, which is predominantly farmed. Farmed salmon are quite different from wild salmon. They are raised in high-density pens and fed a formulated diet designed to support rapid growth, rather than the natural diet of wild salmon (read less omega3). Because of the intensive farming environment, they can also require vaccines, veterinary medicines, hormones, antibiotics and treatments. So what do I look for? - WILD or WILD-CAUGHT on the label - I particularly like Alaskan wild salmon - Don't assume that "Norwegian salmon" means wild. Check the label. - Tinned wild salmon is fine occasionally - For regular use I suggest you find it in a glass jar. Some brand options for wild salmon in a glass jar are these: - Good Fish - Taku Fisheries - Alaska Seafood Company - Alaska Fresh Seafood - The Shotridge Collection PREMIUM MEMBERS I've put together some simple wild salmon recipes for you, including easy snacks and light lunches, so you can get more of this nutritious food into your week without making it complicated. Salmon Recipes - Snacks/Light Meals Did you know the difference between farmed v wild? Are you able to find the wild version in your area?

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!