Category: Health

Autumn is finally upon us. Bringing darker mornings and even darker evenings…

Which take their toll on your health and mood.

The sun begins to set early…

It’s always raining…

And with the lack of sunlight and vitamin D, you end up feeling tired, sleepy… 

Or simply “under-the-weather.”

We’ve all been there. 

But did you know your gut could hold the key to feeling happier this autumn?

In fact, recent studies reveal just how important gut health is to your emotional wellbeing and mental health.


The Gut-Brain Axis 

Imagine your gut as your body’s capital city, full of trillions of tiny residents…

“Friendly bacteria,” which play a CRUCIAL role in your health.

Sending messages to your brain which control your emotions. Influencing your highs and lows…

Put simply, the right harmony of good and bad bacteria can help you thrive…

Reducing inflammation and enhancing immunity.

Leading to a balanced gut…a happier brain…and a healthier you.

In fact, this can reduce stress, anxiety and low mood.

But here’s the thing…

If you have too much bad bacteria…

It throws your hormones off balance, increasing stress and mood swings.

Yet all is not lost!

From taking a daily probiotic, to eating a varied diet full of the right foods for your digestive system…

It’s easy to maintain the perfect balance.

So here’s 6 unique “mood foods”

Scientifically proven to boost mood and improve your brain health. Nourishing you from within. 

To help you keep your gut bacteria and your brain happy throughout the year…


The 6 Best “Mood Foods” 

Oily Fish 

Packed with healthy omega-3 fats, oily fish is the perfect brain food. Try grilled salmon, mackerel or even sardines and anchovies. 

The omega-3 fatty acids are powerful antioxidants, shielding your nervous system, while also calming gut inflammation.

To help reduce bloating and discomfort…

What’s more, vitamins D and B12 can fight anxiety and low mood, so you can beat those autumn blues.


Turkey helps your body make serotonin, the “happy hormone”!

Which holds the key to emotional health, and – you guessed it – is produced in your gut.

In fact, a 2016 Melbourne University study revealed: 

It’s because turkey contains tryptophan…

Proven to kick-start your natural serotonin production.

Helping you sleep better at night, and feel more awake during the day.

It’s no accident we choose turkey for autumn and winter celebrations. 

Just think of those lavish Christmas dinners…

Lifting your spirits no matter how cold and gloomy the weather outside may be. 

Pumpkins & Winter Squash 

These autumn and winter staples are packed with magnesium, a so-called “miracle mineral,” crucial for brain health.

Relaxing the neurons in your brain, to help ease anxiety.

So, indulge in a thick, piping hot pumpkin soup, or a juicy roast squash.

You can also easily add these to smoothies and pasta sauces, for a quick, extra vitamin  boost. 

Dark Leafy Greens

Spinach, kale and chard…not just “nutritional powerhouses,” but mood-boosting champions.

Packed with magnesium, vitamins B and C…

Promoting relaxation in the nervous system and your muscles.

What’s more, high in fibre, leafy greens are crucial for your overall gut health…

Helping you balance blood sugar, plus stop mood swings and crashes. 

Fermented Foods 

A delight for your tastebuds, while also boosting your emotional wellbeing.

Yoghurt, kefir, sauerkraut, and kimchi are all PACKED with probiotics

✅ Feeding beneficial gut bacteria

✅ Helping reduce inflammation

✅ Stopping bloating

To support and strengthen your mental health

So, next time you savour a tangy spoonful of yoghurt or the crunch of kimchi…

Remember you’re not only nourishing your gut…

 But also a happier, more balanced mind. 

Dark Chocolate

A “gut-friendly” treat for anyone with a sweet tooth.

Now, everyone knows chocolate can improve your mood, but there’s actual science behind it.

Dark chocolate in particular is rich in polyphenols, crucial compounds for whole body wellness…

Supporting a healthy blood pressure, reducing inflammation and even boosting your focus and memory!

Dark chocolate acts as a unique prebiotic, nourishing the good bacteria in your gut.

oosting serotonin…

Releasing endorphins 

And giving you that “runner’s high” feeling!


Balanced Gut For A Balanced Mind 

As the seasons change and the days become shorter, it’s vital to prioritise your mental and emotional well-being…

By nourishing your body with the right foods.

To support your brain, reduce stress and boost your serotonin levels.

And for the days when you’re too tired or just not in the mood to cook…remember simple is best

A quick salad, an omelette packed with greens or a simple smoothie are easy alternatives for those blue days…

So, let your journey towards a healthier gut and brighter self begin with your next meal. 

What will you try first? 



Have you ever wondered how the seasons affect the food we eat?

In our fast-paced world, it’s easy to overlook the natural rhythms of our planet.

Even our health and nutrition…

But today, many people are turning to a more holistic, natural way of living…

Nourishing mind and body by following a seasonal way of eating.

But what is ‘seasonal eating,’ and how can it transform your health? 


Seasonal Eating

It’s simple. 

Eating seasonally means eating foods grown, farmed and harvested locally…when they’re at their freshest.

This is what’s known as “from-farm-to-plate”.

And avoids foods which spend weeks in storage and transportation. Leading to poor quality produce, which could even rot before it makes it to your kitchen.

Best of all, seasonal fruit and veg have no dodgy chemicals added to them.

Meaning they’re a healthier, all natural choice.

For instance – explore the local farmer’s market, and you’ll notice how produce changes throughout the year. 

From bunches of tart rhubarb in April and May, to punnets of juicy strawberries in June.


The Freshest Nutrients 

Believe it or not, storing fruit & veg for long periods of time causes up to 50% nutrient loss. 

With Cambridge studies showing just 15 days in storage can slash a food’s Vitamin C, antioxidant…

And polyphenol content.

Whereas a seasonal diet follows “natural growth cycles.”

Leading to maximum nutritional value…and minimum nutrient loss.

See, fruit and vegetables are allowed time to reach the perfect ripeness – without fertilisers or chemical preservatives. 

Then harvested at peak ripeness, when they’re at their most nutrient dense.

Bursting with fresh juice and flavour. 

And extremely rich in vitamins, minerals, and antioxidants.

Take for example leafy green vegetables in autumn.

They have twice the amount of vitamin C, compared to when out of season. 

Enhancing your immunity for the coming winter months… 

And protecting you against colds and flu. 

Then in the summer, you need more hydrating foods. Which help you cope better with the heat.

But that’s not all…


Unparalleled Flavour and Taste

By choosing seasonal, you also get that ultra-fresh flavour.

It’s why everyone goes crazy for those summer tomatoes!

After all, there’s nothing quite like fruit & veg picked right after harvest.

A slice of summer watermelon, bursting with juice…

A delightfully crisp winter apple…

Seasonal eating lets you truly appreciate these foods how nature intended.

Making every meal a delight for your taste buds…and your health!


Culinary Adventures

Naturally, this wide variety of fruit and veg is the perfect excuse to try something new in the kitchen.

And the possibilities are endless… 

Try making a summer berry tart, or enjoy a piping hot, creamy pumpkin pie in autumn. 

Maybe a refreshing tomato salad in August…

A thick slice of aubergine moussaka…

Or a heartwarming parsnip soup in winter.

The world is your oyster!


Good for you, good for the planet

Shockingly, studies show food production makes up 30% of the UK’s greenhouse gas emissions. 

Speeding up global warming…

But when the produce is harvested locally, it can slash these emissions by up to 10%!

Making seasonal eating better for you, and better for the environment.

What’s more, it’s wallet-friendly too.

Since there’s no need for expensive transport and fuel, seasonal fruit and veg are also cheaper. 

Helping you save a few precious pounds, while supporting farmers and the local economy. 

Win-win, if you ask me.


A timeless tradition 

Seasonal eating is not just a passing trend, but an ancient practice.

In fact – before the invention of overseas travel – people were forced to live off their own land.

Fast forward to today, and seasonal eating follows in their footsteps. Honouring a centuries-old tradition. 

And nurturing not only your body, but the planet we all call home.


UK Seasonal Produce Guide

Here’s when to find (or grow) seasonal fruits and vegetables in the UK.

Your personal farmer’s market “cheat sheet.” An easy guide to help you start your seasonal eating journey. 

January Apples, PearsBeetroot, Brussels Sprouts, Cabbage, Carrots, Celeriac, Celery, Chicory, Jerusalem Artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Spring Greens, Spring Onions, Squash, Swedes, Turnips
February Apples, Pears Beetroot, Brussels Sprouts, Cabbage, Carrots, Celeriac, Chicory, Jerusalem Artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Purple Sprouting Broccoli, Spring Greens, Spring Onions, Squash, Swedes
March Rhubarb Artichoke, Beetroot, Cabbage, Carrots, Chicory, Leeks, Parsnip, Purple Sprouting Broccoli, Radishes, Sorrel, Spring Greens, Spring Onions, Watercress
April Rhubarb Artichoke, Beetroot, Cabbage, Carrots, Chicory, New Potatoes, Kale, Morel Mushrooms, Parsnips, Radishes, Rocket, Sorrel, Spinach, Spring Greens, Spring Onions, Watercress
May Rhubarb, Strawberries Artichoke, Asparagus, Aubergine, Beetroot, Chicory, Chillies, Elderflowers, Lettuce, Marrow, New Potatoes, Peas, Peppers, Radishes, Rocket, Samphire, Sorrel, Spinach, Spring Greens, Spring Onions, Watercress
June Blackcurrants, Cherries, Gooseberries, Raspberries, Redcurrants, Rhubarb, Strawberries, Tayberries Asparagus, Aubergine, Beetroot, Broad Beans, Broccoli, Cauliflower, Chicory, Chillies, Courgettes, Cucumber, Elderflowers, Lettuce, Marrow, New Potatoes, Peas, Peppers, Radishes, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Summer Squash, Swiss Chard, Turnips, Watercress
July Blackberries, Blackcurrants, Blueberries, Cherries, Gooseberries, Greengages, Loganberries, Raspberries, Redcurrants, Rhubarb, Strawberries Aubergine, Beetroot, Broad Beans, Broccoli, Carrots, Cauliflower, Chicory, Chillies, Courgettes, Cucumber, Fennel, French Beans, Garlic, Kohlrabi, New Potatoes, Onions, Peas, Potatoes, Radishes, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Summer Squash, Swish Chard, Tomatoes, Turnips, Watercress
August Blackberries, Blackcurrants, Cherries, Damsons, Greengages, Loganberries, Plums, Raspberries, Redcurrants, Rhubarb, Strawberries Aubergine, Beetroot, Broad Beans, Broccoli, Carrots, Cauliflower, Chicory, Chillies, Courgettes, Cucumber, Fennel, French Beans, Garlic, Kohlrabi, Leeks, Lettuce, Mangetout, Marrow, Mushrooms, Parsnips, Peas, Peppers, Potatoes, Pumpkin, Radishes, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Summer Squash, Sweetcorn, Swiss Chard, Tomatoes, Watercress
September Blackberries, Damsons, Pears, Plums, Raspberries, Rhubarb, Strawberries Aubergine, Beetroot, Broccoli, Brussels Sprouts, Butternut Squash, Carrots, Cauliflower, Celery, Courgettes, Chicory, Chillies, Cucumber, Garlic, Kale, Kohlrabi, Leeks, Lettuce, Mangetout, Marrow, Onions, Parsnips, Peas, Peppers, Potatoes, Pumpkin, Radishes, Rocket, Runner Beans, Samphire, Sorrel, Spinach, Spring Greens, Spring Onions, Summer Squash, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms
October Apples, Blackberries, Elderberries, Pears Aubergine, Beetroot, Broccoli, Brussels Sprouts, Butternut Squash, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Chillies, Courgette, Cucumber, Kale, Leeks, Lettuce, Marrow, Onions, Parsnips, Peas, Potatoes, Pumpkin, Radishes, Rocket, Runner Beans, Spinach, Spring Greens, Spring Onions, Summer Squash, Swede, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms, Winter Squash
November Apples, Cranberries, Elderberries, Pears Beetroot, Brussels Sprouts, Butternut Squash, Cabbage, Carrots, Cauliflower, Celeriac, Celery, Chestnuts, Chicory, Jerusalem Artichokes, Kale, Leeks, Onions, Parsnips, Potatoes, Pumpkin, Swede, Swiss Chard, Turnips, Watercress, Wild Mushrooms, Winter Squash
December Apples, Cranberries, Pears Beetroot, Brussels Sprouts, Carrots, Celeriac, Celery, Chestnuts, Chicory, Jerusalem Artichokes, Kale, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Pumpkin, Red Cabbage, Swede, Swiss Chard, Turnips, Watercress, Winter Squash

Will you be trying it?

Leave a comment below to let us know!



Lycopene-rich products and dietary photoprotection – Photochemical & Photobiological Sciences (RSC Publishing)

Nutrition from a climate change perspective | Proceedings of the Nutrition Society | Cambridge Core

The Benefits, Challenges, and Strategies of Adults Following a Local Food Diet | Journal of Agriculture, Food Systems, and Community Development (

Where are the best opportunities for reducing greenhouse gas emissions in the food system (including the food chain)? – ScienceDirect

Does eating local food reduce the environmental impact of food production and enhance consumer health? (

What’s the best way to get amazing sleep?

According to new research, you can forget about exercise. And throw your sleeping pills away.

Because there’s an easy, fast and free alternative:

The Morning Sun. 1

Few people know about this powerful sleep aid. But experts agree:

It’s one of the best things for your health. Helping you feel happier, focused…

And, of course, more energetic!

But How Does It Work?

When you see sunlight in the morning, you target sleep problems at their root:

A broken bodyclock.

Your body has its own internal clock. Telling it when to feel awake, and when to feel tired.

Sleep problems happen when that clock gets confused. Thinking sleep time starts at, or later.

Luckily, when you see the morning sun, you reset your bodyclock. Making your brain say:

“In 15-16 hours, it will be time to fall asleep.”

So How Much Sun Do I Need?

Let’s face it. In Britain, catching the sun is hard.

In summer, it’s often hidden behind clouds.

And in winter, it can rise as late as

Luckily, you don’t need a glorious sunrise to reset your body’s clock…

You just need to get outside.

Shortly after you wake up, try and get outdoors.

You can walk, run or just sit in your garden.

But make sure to get at least 5-10 minutes on a sunny day. Or 20 minutes if it’s cloudy.

And you’ll start enjoying longer, deeper sleep.

It’s the ultimate test of endurance…

The marathon.

26.2 punishing, sweaty miles. Where runners compete against each other, themselves and the clock. All in the name of pushing their bodies to the limit.

Even for young, professional athletes, it’s a serious challenge.

But what if you’re 92 years old?

Meet the incredible Harriette Thompson. “The Matriarch of Marathons”.

And as the oldest woman EVER to run a marathon…

Her story is truly astounding.

Harriette was raised in Pennsylvania, as the youngest of five children and only girl.

Her first experience of marathon distances was cycling a 26 mile round trip, to get to piano lessons.

But she didn’t run a marathon until much later.

Harriette entered her first marathon at the sprightly age of 76, raising money for leukaemia research.

And the most impressive part?

Despite being almost 80… She ran the ENTIRE race.

“I noticed when I got there that everybody was running, so I decided to run!”, Harriette said.

Now for most people – running one marathon is impressive enough.

But not for Harriette.

She ended up running another 16 marathons…

And raised more than $100,000 for the Leukaemia & Lymphoma Society. Saving countless lives.

So it’s no surprise that eventually – just like all the greats – she became simply known by one name:


In the words of a spectator watching Harriette in 2015, when she set the world-record for the oldest woman to run a marathon:

“Holy moly – it’s Harriette!”

Harriette was 92 years and 65 days old when she finished the San Diego marathon in 7 hours, 24 minutes, and 36 seconds.

Proving to the entire world that age – really is – just a number.

And she didn’t stop there.

Two years later, after beating cancer for the third and fourth time, Harriette set yet another record.

She returned to San Diego, where she became the oldest woman to run a half marathon. Finishing in 3 hours, 42 minutes and 56 seconds.

At the incredible age of 94.

When asked what she did to earn her finisher’s medal, she replied coolly:

“I ran a few miles”.

For Harriette, the secret to her success and longevity was all about one thing:


“I really try not to be negative at all,” she said. “All I keep thinking is, I can do it.”

I’m sure you agree…

We could all learn a thing or two from Harriette.

Many people think growing older means slowing down and becoming less active. But this couldn’t be further from the truth.

Staying active as you age is something anyone can do.

And it’s incredibly easy – yet so important.

After all, exercise has an almost endless list of benefits for your longevity, mental health, and wellbeing. But you don’t need to run a marathon to achieve them. You could try…

  • A brisk morning walk
  • Taking the stairs and not the lift
  • Cycling instead of getting the bus

These are all small changes which can keep you healthy and mobile… Well into your golden years!