Renewing You

08/09/2026

PMS can affect so much more than just a few days of the month.

I had a 17-year-old girl come to see me who was struggling with very heavy periods, significant pain and low mood in the lead-up to her period. It was affecting her so much that she was regularly missing school.

We started simply. First adding in nourishing, nutrient-dense foods, and then gradually reducing refined sugar, wheat and highly processed foods.

Within the first month, she noticed a significant improvement and since then, she hasn’t needed to miss school because of her PMS symptoms.

Every woman is different, but her experience is a reminder of just how powerful nutrition and lifestyle can be in supporting the body.

PMS may be common. That doesn’t mean we should simply accept feeling awful every month. 🤍

I’ve created a FREE guide:

7 SIMPLE WAYS TO SUPPORT PMS NATURALLY

Comment PMS below and I’ll send it straight to your DMs.

Severe pain, very heavy bleeding or significant mood symptoms should always be discussed with an appropriate healthcare professional.

30/08/2026

If your teen is eating all day but is still constantly hungry, they may not need more snacks.

They may need more nourishment.

Protein, healthy fats and nutrient-dense meals help growing bodies feel properly satisfied-while supporting steady energy, concentration, mood, fewer cravings and better digestive health.

This is exactly what I help families with through my Family Wellness Reset and personalised 1:1 nutrition sessions.

30/08/2026

29/07/2026

One of the biggest changes I made in my own kitchen years ago was removing seed oils and margarine.

The surprising part?

They're hidden in far more foods than most people realise:

• Salad dressings
• Mayonnaise
• Bottled sauces & marinades
• Chips & crackers
• Biscuits & even "healthy snacks"
• Frozen meals
• Many takeaways

So why do I encourage families to reduce them?

- They're highly processed.
- They're rich in omega-6 fats, which many of us already consume in excess.
- When repeatedly heated, they can form compounds that are not good for our health.
- They often replace more traditional fats that have nourished families for generations.

Instead, you'll usually find these in my kitchen:
- Butter & ghee
- Tallow
- Duck fat
- Coconut oil
- Extra virgin olive oil (for salad dressings)

Healthy fats help us absorb fat-soluble vitamins, support hormone production, nourish the brain and provide lasting energy.

💚 Have you already made the switch, or are seed oils something you've only recently started hearing about?

29/07/2026

🥣 The one traditional food I wish every family made every week...

For generations, meat stock was a staple in family kitchens. Today, many of us have forgotten just how nourishing it can be.

Made by gently simmering meat and bones, meat stock is naturally rich in amino acids, collagen, gelatin and minerals that help support the gut lining, immune system and growing brains.

It's also one of the easiest ways to increase the nutrient density of everyday meals. I use it in soups, stews, sauces, mince dishes, rice and even vegetables.

Sometimes the most powerful health habits aren't complicated - they're the traditional foods that have nourished families for generations.

💚 If you've been wanting to make meat stock but aren't sure where to start, I've put together a FREE Meat Stock Guide with two easy recipes and my favorite tips.

Comment "MEAT STOCK" and I'll send you the link.

💾 Save this post so you can come back to it whenever you're ready to make your first batch.

22/07/2026

We spend so much time looking for the perfect diet, supplement or quick fix but after over 20 years of working with families, I've found that lasting health almost always comes back to the same foundations.

Real food. A healthy gut. Nervous system support. Time outdoors. Sleep. Looking after ourselves as parents.

These are the simple habits that help children grow, thrive and build resilience - not just for today, but for years to come.

I'm incredibly passionate about helping families create healthier homes through nutrition and lifestyle because prevention will always be more powerful than trying to fix problems later.

You don't have to change everything overnight.

Choose one foundation.
Stay consistent.
Then build from there.

💚 Which foundation do you think your family could work on first?

21/07/2026

ONE BATCH. SIX EASY FAMILY MEALS

Simple. Nourishing. Family-friendly.

I love finding easy ways to make everyday meals a little more nutrient-dense using real, whole-food ingredients.

Save this recipe for your next meal prep. ❤️⬇️

Basic Nourishing Mince
Ingredients
2 onions, finely chopped
4 tbsp tallow
4 cloves garlic, crushed
2 sticks celery, chopped
1 kg grass-fed beef mince
250 g minced beef heart
4 tbsp Mexican spice blend (I used my homemade blend, but use your favourite.)
2 cups homemade meat stock /broth
1 cup tomato passata
4 tbsp tomato paste
Sea salt and black pepper, to taste

Method
Heat the tallow in a large pot over medium heat.
Add the onions and celery and cook until soft.
Stir in the garlic and cook for 1 minute.
Add the Mexican spice blend and cook for another 1–2 minutes until fragrant.
Add the beef mince and minced beef heart, breaking it up as it browns.
Stir through the tomato paste and passata, then pour in the homemade meat stock. Season with salt and pepper.
Simmer gently for around 40 minutes, stirring occasionally. If there’s still too much liquid, remove the lid until it reaches the consistency you like.

RY Tip: Double the recipe and freeze portions for quick meals - breakfasts, lunch or dinner.

15/07/2026

Teenagers are one of my favourite groups to work with. 💚

Why?

They are at such a pivotal stage of life.

Their brains are developing.
Their hormones are changing.
Their bodies are growing at an incredible rate.

Yet so many are exhausted, overwhelmed and running on empty.

As a Holistic Nutritionist, I want parents to know that good nutrition is only one piece of the puzzle.

Our teens also need rhythm.

☀️ Morning sunlight.
🥩 A protein-rich breakfast.
😴 Restorative sleep.
🍽️ Regular, nourishing meals.
📵 Less light at night.

These everyday habits help create the environment where healthy hormones can do what they were designed to do.

I’m passionate about helping families get back to the basics because that’s often where the biggest changes happen.

Does this sound like your teen? I’d love to hear in the comments. 💚

09/07/2026

"My teenager won't eat breakfast."

I hear this all the time.

Some teens aren't hungry first thing in the morning.
Some are incredibly fussy.
And some grab little more than a bowl of cereal before rushing out the door.

The goal isn't perfection.

It's simply to start adding more real food, protein and healthy fats wherever you can.

Even small changes can have a big impact on your teenager's energy, focus, mood and long-term health.

💚 Swipe through for some simple ideas that might inspire your family's mornings.

👇 I'd love to know...

Does your teenager eat breakfast before school?

01/07/2026

💚 10 foods I don’t buy for my family

People often ask what I feed my family, but just as importantly, they ask what I choose not to buy.
These are my personal choices after more than 20 years working as a holistic nutritionist.

🥄 1. Seed & vegetable oils (including margarine)
I choose natural fats like butter, ghee, olive oil, avocado oil, coconut oil and tallow. Many seed oils are highly refined and commonly found in ultra-processed foods, so I choose to leave them out of my shopping trolley.

🥣 2. Sugary breakfast cereals
Most are high in sugar and refined carbohydrates but low in protein, leaving teens hungry again soon after breakfast.

🍬 3. Artificial sweeteners
I’d rather help my family enjoy less sweetness overall than rely on sugar substitutes.

🍜 4. Instant noodles
Quick and convenient, but often made with refined flour, low-quality oils and additives, with very little protein.

🥤 5. Fizzy drinks
These offer very little nutritional value and are often packed with sugar or artificial sweeteners.

🥩 6. Processed deli meats
I choose fresh, minimally processed meat whenever possible.

🌈 7. Artificial colours, flavours & preservatives
I always encourage parents to become label readers. The shorter and simpler the ingredient list, the better.

🍫 8. “Healthy” snack bars
Many are still highly processed and packed with sugars, syrups and unnecessary ingredients.

🍕 9. Highly processed convenience foods
Convenience is important, but whenever possible I choose meals made with real, whole ingredients.

⚡ 10. Energy drinks
Growing teenagers need nourishing food, hydration and sleep - not a caffeine boost in a can.

💚 Healthy eating isn’t about being perfect.
We absolutely enjoy treats from time to time, but I’ve learnt that filling our shopping trolley with more real food and fewer ultra-processed foods is one of the simplest ways to support our family’s longterm health.