A Leading Nutritional Therapist Shares Her Wellness Habits

When it comes to gut health – which we know plays a central role in our overall health – diversity wins. We should aim to eat at least 30 different plant foods a week – and this doesn’t necessarily mean fruit and vegetables. Spices, grains like rice and quinoa, nuts and seeds, and coffee all count. Breakfast is the one meal of the deal day where we tend to gravitate towards the same foods, meaning it’s a great chance to mix things up. I tend to have eggs in different ways – current favourites include poached eggs on sourdough with a side of greens, and or scrambled eggs with cumin. Every week, I make a nut and seed blend, mixing up the varieties I use, and I’ll often have this with natural yoghurt if I fancy something sweet.

I don’t really understand why people say coffee is bad for you. In moderation – think one to two cups per day – quality coffee is rich in antioxidants and has many health benefits. Just don’t drink coffee after midday, and if you suffer with insomnia or anxiety, swap for decaf or green tea. I buy coffee beans from Flying Horse – my local coffee shop – to use at home and always enjoy a cup or two each morning.

Full-fat dairy has had a bad rap in the past, but the tide is turning. Full-fat dairy is nutrient dense, satisfying and aids the absorption of the fat-soluble vitamins found in the dairy itself. Steer clear of low-fat dairy products, which tend to be full of emulsifiers and sweeteners to mimic the taste and texture of full-fat products. I rate Yeo Valley, Estate Dairy and Fen Farm. You’ll always find a pot of full-fat yoghurt and a couple of types of hard cheese in my fridge.

Morning meditation sets me up for the day – I don’t know how I lived without it now. I used to journal in the evening, which was super cathartic, but recently got out of the habit. I’d love to start journaling again – it’s like a form of brain dumping, which is a great way to put your thoughts from the day onto paper and clear the head. When it comes to mental health, don’t underestimate your support network, either. Family and friends are my tonic.

An abundance of colourful foods supports gut health, and trying to eat a variety of colourful foods is one of the most important things you can do for your gut microbes. Phytochemicals are pigments that give plants their colour and endless studies show they have a nourishing effect on our gut bugs. Cruciferous vegetables like broccoli, cabbage and cauliflower are fantastic for the gut, while carrots, sweet potatoes and butternut squash are rich in antioxidants called carotenoids that support the gut. Seeds, wholegrains, herbs and spices count too. Once a week, I load up a roasting tin of vegetables – whatever I have in my fridge. This sees me across a few lunches, and I rotate the protein on top, whether it’s leftover chicken from a roast on the weekend, grilled halloumi or smoked salmon. Soups are a great way to use up leftover vegetables, as are frittatas. My sweet potato, kale and feta frittata is a firm favourite.

I tend not to snack to allow fasting time between meals for both metabolic and gut health reasons. Studies show that leaving four to five hours between meals is optimal. When we graze throughout the day, the body is in a constantly ‘fed’ state, which can ultimately affect energy levels, leave you feeling sluggish, and affect fat burning. Plus, when we fast between meals, we give our gut bugs time to do their job of cleaning up and managing inflammation. If I’m having a very active day, I’ll pick up some Hu dark chocolate – there’s nothing else like it – or a packet of Holland & Barrett watermelon chips. In the winter, I’ll often have a cup of organic bone broth, which is rich in collagen and other amino acids to support the gut.