Meal Prepping – The Secret Ingredient to Healthy Living

Are you someone who meal preps? If the answer is yes, well done! You’ve already discovered how to make your life easier, healthier, and much less stressed. If the answer is no, let me ask you if any of the following sound familiar to you:

• I often feel tired and hungry after a busy day and don’t know what to cook for dinner
• I feel overwhelmed by making decisions about what to eat 3 x per day, 7 day a week
• I often order takeaway as I have no energy or inclination to cook
• I’m not inspired to cook and I often it the same things
• I always have to dash to the supermarket, as I don’t have anything for dinner in the house
• I don’t know what to eat or cook

If any of these (or all of them!) resonate with you, don’t worry – you are not alone. This is super common with many of my clients, and I will share with you what I share with them – the world of meal planning and prep.

Life is demanding and busy and making decisions about daily meals just adds to one's stress levels. Meal planning takes away this stress and guesswork out of mealtimes, allowing you to have a more relaxed and organised routine, while ensuring you always have a clear idea of your meals in advance.

Meal planning is simply planning your meals for the week to help reduce stress and to best suit your nutritional needs. Your meal planning can be as flexible or as rigid as you want it to be. It's meant to be helpful and not add any extra stress to your day.

Meal planning also serves as a bridge to efficient meal prepping while still offering flexibility and variation to your diet. You can still have variety in your diet by using different ingredients within the framework you've set.

Here are my top tips for successful meal planning and prep:

• Set aside a suitable & specific time each week to plan your meals, shop and meal prep. Try to make it part of your regular routine.
• Decide how you would like to plan e.g. physical planner, spreadsheet etc. Choose whatever works best for you.
• When planning, ensure that your meals are balanced, aim for variety & include different flavours & textures to keep the meals interesting
• Check your weekly schedule & maybe prep meals for those busy days.
• Keep it simple by starting with 2 -3 easy meals until you feel comfortable with meal planning & prep.
• It can be fun to get the whole family involved with your planning & prep.
• To get started with meal prep, choose a day & time that is good for you and start with the meals that really pain you e.g. breakfasts or lunch boxes etc.
• Check what you already have in your fridge & pantry & then create a shopping list based on your meals planned for the week.
• Meal prep can involve batch cooking, pre-cooking components of your meals, washing & chopping veggies, preparing healthy snacks, making dressings & pesto, marinating meat etc.
• Cook once, eat twice by repurposing left-overs into new dishes.
• Batch cooking is great for sauces, soups, stews and curries which can be successfully frozen.
• Short cuts: Pick meals that don't need to be cooked and if budget allows, buy pre-cut veggies or stir fries.
• Always keep staples like frozen veggies, frozen fish and tinned pulses, tinned fish, tinned tomatoes etc. in your freezer & pantry.
• Food storage containers : Glass bowls, bowls with dividers,
• bento boxes, mason jars, glass bottles etc. Label and date containers for easy identification and to track freshness.
• Keep meals interesting by rotating recipes to avoid monotony.
• Find recipes that work for you and that you enjoy. Bookmark them or store them in notes on your phone.
• Keep meals balanced by including protein, healthy fats, a small portion of starchy carbs and plenty of veggies.

And if you’d like to know more, I’m giving away a free eBook called Plan, Prep and Thrive – it contains all the information you need to become a skilled meal prepper. Want to grab a copy? Just click here. And get in touch if I can help at all.

How can a Nutritional Therapist help with PCOS?

September marks PCOS Awareness Month and, as some of you know, this is a condition that is close to my heart. I was diagnosed with the condition at age 23, and now in my 50s I am still managing it. Diet and lifestyle change are key to me keeping my symptoms under control, feeling well and energised, and staying strong and healthy.

Many of us understand, at least on a conceptual level, that adopting healthier eating habits, engaging in regular physical activity, and prioritizing self-care are vital for leading a long and happy life. However, as we are all too familiar with, the demands of modern life often get in the way of these aspirations. Balancing work and family life leaves little room for focusing on our wellbeing. And of course, convenience often takes precedence as we’re all so busy!

However, what I’ve learned is that it is essential to recognize that neglecting proper nutrition, exercise, and overall wellness gradually leads to deteriorating health – particularly when accompanied by a diagnosis of PCOS. 

Understanding nutritional support for PCOS

In the past, nutritional therapy was often dismissed as "alternative medicine." However, the tide is turning, and the scientific significance of proper nutrition is now gaining the credibility it deserves. A select group of esteemed medical professionals, including Dr Tim Spector, Dr. Rangan Chatterjee, and the late Dr. Michael Mosley, are actively endorsing the integration of nutrition science into how we care for health.

I’m delighted to say that nutritional therapists are at the forefront of this movement, applying the latest advancements in nutritional and health research to tailor a diet, lifestyle, and, when appropriate, supplement plan to address individual needs. We also offer coaching to facilitate the practical implementation of these strategies and to overcome any obstacles from the past. This can be particularly helpful in PCOS, when managing the stressors that accompany the condition.

Personalised Approach

Nutritional therapy is highly personalised. Practitioners often refer to individuals as "biochemically unique," highlighting that a one-size-fits-all dietary approach just won’t work. Plus, everyone’s health experiences, lifestyles, likes and dislikes, time constraints and time are completely different. 

A Registered Nutritional Therapist, such as me, takes into account your genes, medical history, existing symptoms, preferences, and personal circumstances to craft a tailored plan that works for you and how you live your life.

Why don't more people seek nutritional support for PCOS? 

Media headlines often discuss the latest food trends, but often fail to connect the dots comprehensively, which makes it more difficult for you to know what might work for you, as well as what might actually be safe! A Registered Nutritional Therapist can help you to probe deeper to understand what is going on for you specifically, before putting together a plan that’s tailor made.

What to expect during a PCOS nutrition programme

Your initial consultation is about 75 minutes, and prior to that session, you'll complete a nutritional therapy questionnaire, and a diet and lifestyle diary to give us an idea of how you live your life.

During the session, we'll delve into your medical history, health goals, challenges, eating habits, preferences, and lifestyle factors. The process is entirely confidential and utterly non-judgmental.

Our programmes then involve a series of sessions spread over twelve weeks dependent on the level of support you need. This structure makes sure that you receive ongoing support, helping you to implement the programme gradually and tackle any hurdles that arise.

Addressing your PCOS through nutrition

While you will probably have some information about what constitutes a healthy diet, realising sustainable progress toward better health involves more than just information. Sustaining motivation often proves to be the most challenging aspect of any health plan! A supportive partner or coach plays a pivotal role in keeping you on track and providing guidance when you veer off course. This accountability and guidance, often provided through health coaching, safeguard the progress you make from going to waste.  

If you are suffering with PCOS and would like to know more about our personalised nutrition programmes, why not book in a free health review today? Just click here and pick a time that works for you. We would love to support you. 

Power Bowls

If you’re looking to get ahead in September, then meal prepping is the way forward! 

This is an excellent recipe to add to your meal prep repertoire, ensuring good quality protein, complex carbs and healthy veggies whilst you’re on the go. Plus, it’s delicious!

Serves 4

Ingredients

1 tsp olive oil

2 chicken breasts or 1 pack tofu

1 tsp chilli powder

1 tsp cumin

Salt & pepper, to taste

Guacamole:

1 avocado

1 tbsp finely chopped red onion

(and/or clove garlic, minced)

2 tsp lime juice

Salt & pepper to taste

Rice (optional)

250ml water

210g brown rice

1 tsp butter

1 pinch salt

Toppings:

1 can black beans, rinsed and drained

250g Pico de gallo/ salsa (store bought or homemade)

(Pico de gallo: ripe tomatoes, onion, jalapeño, fresh coriander, lime, salt)

1 cup romaine lettuce, chopped

2 tbsp grated cheese

2 tbsp sour cream

Method:

• Preheat oven to 220°C. Rub chicken breasts or tofu pieces with olive oil, chilli powder and cumin then season with salt and pepper. 
• Bake for 12-15 mins until fully cooked (will depend on thickness of chicken). Once chicken / tofu is cooked, remove from oven and slice.
• Meanwhile, mash avocado and make the quick guacamole, then cook the rice and prepare all toppings. 
• Layer rice in the bottom of meal prep bowls, then divide all other ingredients evenly.
• Enjoy!

The psychology of fresh starts: 
How to harness September energy

There is something magical about September. Even if you have not stepped inside a school in decades, it still feels like a new chapter. Fresh notebooks. Tidy intentions. That slightly back-to-school smell in the air. Half optimism. Half stationery. And, while most people wait until January to “get back on track,” the real power lies in this quiet shift into autumn.

September is secretly the best time of year to reset your health habits. Especially if summer was more mojitos, ice creams and chaos than structure and sleep. No judgement. That is what summer can bring for many of us. So, let’s look at why this month works so well for change and how to make the most of it without swinging between extremes.

Why September works (and why January often does not)

1. Less pressure. More clarity.
January comes with a lot of baggage. It is dark, cold, everyone is tired and skint, and the whole internet seems to be on a diet. There feels like there’s a lot of pressure to be perfect or turn over a new leaf. 

September, though, is softer. The weather is still kind. The energy is fresh but not frantic. You are not being bombarded with guilt trips and detox plans. You just feel ready to shift into something more nourishing without the same level of expectation - even from yourself!

2. Your brain loves a fresh start
There is actual science behind this. It is called the “fresh start effect”. Our brains respond really well to markers in time. The fresh start effect is a psychological phenomenon that explains why people are more likely to take action toward goals after a meaningful time marker like a new week, month, birthday, or season. Basically, any moment that creates a feeling of a “clean slate” can boost motivation and behaviour change.

The term was first coined by behavioural scientist and professor at the Wharton School (University of Pennsylvania) Katherine Milkman, it describes how people feel a psychological separation from their past selves, so they feel more optimistic, capable, and ready to take action. That’s why you get the urge to join the gym in January, clear out your cupboards on a Monday, or start eating better in September.

The fresh start effect works because it:

• Breaks mental continuity from the “old you” (the one who skipped workouts or ate too many crisps)
• Boosts your self-belief, by helping you think “this time will be different”
• Creates a sense of new identity, which is powerful when forming new habits

Even small symbolic dates can make a big difference in behaviour. It is less about when you start and more about how you feel about starting.

3. It is the calm before the chaos
Right now, life still feels just about manageable. The days are getting shorter but not yet bleak. The calendar has space. There’s still fresh produce in the shops. And there are no mince pies staring you down in the supermarket. Yet.

Come late October, things tend to spiral. Diaries fill up with half-term logistics, social plans, and the slow creep of Christmas prep heralded by the arrival of festive treats on supermarket shelves. Cold season kicks off. You start spending weekends indoors, and suddenly your usual healthy routines start to slide.

September gives you a window of opportunity. A moment to pause. To check in with how you feel. To decide what you want from the rest of the year rather than being swept along by it. So why not seize the opportunity?

It’s like standing at the top of a hill just before the rollercoaster starts to pick up speed. You’ve got time to adjust your seatbelt and breathe before it really takes off.

This is the time to:

• Reinstate the good habits that might have slipped during summer
• Strengthen your immune system before winter
• Get your sleep routine in check
• Rebalance your blood sugar if stress or summer snacks threw things off
• Clarify your food goals without the emotional charge of January or the chaos of December

September isn’t about smashing goals or being perfect. It’s about grounding yourself before everything ramps up again. And if you lay the foundation now, you’ll be far less likely to fall into the all-or-nothing trap later.

How to use September energy (without getting overwhelmed)

1. Pick one goal that actually matters to you
Not a “should” goal. A goal that feels exciting or empowering. What would genuinely make the biggest difference to how you feel every day? More energy. Better sleep. Less sugar chaos. Fewer cravings. Start there.

2. Get clear on your why
Wanting to lose weight or improve your food habits is absolutely valid. But what is underneath that? Do you want to feel more confident in your clothes? Do you want to feel calm around food again? Do you want to have energy in the evenings instead of collapsing at 6pm? Write it down. That reason will help you keep going when motivation slips.

3. Create a quick win
You do not need a master plan. You just need a small success. Something that makes you feel proud this week.

Try one of these:

• Add protein to your breakfast
• Drink more water during the day
• Get outside for ten minutes in the morning
• Prep one simple meal in advance

These actions seem small, but they build momentum fast.

4. Ask for support
Change is easier with encouragement. Whether it is a friend, a group, or a coach, knowing someone is in your corner makes a big difference. Tell someone what you are working on. Ask them to check in. Or come and work with someone like me – I can tailor a programme specifically for you and how you live your life. 

If you are ready for a gentle reset but not sure where to begin, why not book in a free call with me here? We can talk through what’s going on for you, what you’ve tried so far, and what you’re looking to achieve. I can get you moving forward with some simple tips, and we can look at the options for us working together. Now’s the perfect time.

Do you drink too much or not enough? Two common myths about hydration you can now stop believing

How much water should you drink in a day? You could ask anyone in the street, and most people would know that the recommended fluid intake is 1.5 to 2 litres or 6-8 glasses. Indeed, that is what the Eatwell Guide recommends. The NHS, although quoting the Eatwell Guide as well, suggests that we drink “plenty of water”. But how much is “plenty”? Is there, perhaps, an upper limit?

In 2007, a 59-year-old woman nearly died after drinking too much water. Admittedly, very few people manage to drink that much, even if they try. Incidents like this are rare, but it happens occasionally and shows that even water can be detrimental if overconsumed. In this instance, the woman reported having drunk more than half a pint of water every 30 minutes in an attempt to relieve a urinary tract infection.

In reality, many people struggle to drink the recommended 6-8 glasses per day. But who says you have to? In 2002, researcher Heinz Valtin went in search of the source of this often-quoted recommendation. He was unable to find it. There is no scientific evidence for the advice to drink 6-8 glasses per day as far as he could see. 

The absence of evidence is not surprising, considering that the water requirement changes from person to person and from day to day. How much you need to drink depends on your gender, age, weight, activity level, climate, altitude and medication … to name but a few. Some people need just 5 glasses of fluids a day; others need considerably more. Despite the difficulty of working out how much any one of us needs to drink, we seem to manage quite well. One paper on the subject concludes that healthy people regulate their daily water balance “with precision”. No mean feat. After all, the parameters for hydration change all the time. Our location, the weather or our activity levels – or all three - may be different today than yesterday, and so is our water need.

It appears, therefore, that there is no need to lose sleep over adequate fluid intake. Apply common sense. If you are thirsty, drink. If you sweat a lot, drink more than you normally would. 

That said, thirst can be deceptive, especially in older people. Several parameters, such as blood pressure, blood volume, electrolyte levels and certain hormones, signal the brain and the kidneys when water levels are low. The kidneys will then hold back and excrete less water, while the brain triggers the thirst sensation. This works quite well until later in life. Older adults do not sense thirst as easily as younger people do.

Another indicator for dehydration is the colour of your urine. If it is dark like apple juice, it is time to drink. If your urine is light straw-coloured, your hydration level is about right. If your urine runs clear like water, there is no need to drink more right now.

The advice to drink 6-8 glasses a day is usually closely followed by the reminder that you must not try and hydrate by drinking alcohol or caffeinated drinks. These beverages are said to be diuretic and make you pee more, thus accelerating dehydration. However, a study looking into this found no difference in hydration levels of young men, regardless of whether they consumed caffeinated or non-caffeinated drinks. There are, of course, many reasons to skip on soft drinks - sugar, artificial sweeteners and phosphates come to mind – but dehydration might not be one of them. 

Alcohol is a different matter. In small doses, such as half a pint, even beer can be hydrating, provided that the person drinking it is dehydrated to begin with, but more alcohol in slightly better hydrated people does lead to greater urine output.

In summary, no one can tell you how much you need to drink in a day. Perhaps your doctor could, if they took blood and urine samples, but since that is not practical on a daily basis, you’re on your own. Go by how thirsty you are and the colour of your urine. 

Of course, you can drink beverages other than water to hydrate: herbal teas, fruit infusions, vegetable juices, kombucha, and tea and coffee all count. Even fruit juices and soft drinks are hydrating but are best avoided for other reasons, just like tea and coffee should be sugar-free. Don't forget that food can be hydrating, too. Fresh fruit and vegetables, such as watermelon and cucumber, contain water, and sometimes quite a lot of it. Soups are another excellent source of fluids. For healthy people it isn’t too difficult to stay hydrated.

Green Shakshuka

This is a great weekend brunch recipe! Leafy green vegetables are highly effective at balancing hormone levels and contain loads of iron to keep you feeling your best.

When given the proper nutrients, our bodies have the incredible ability to flourish. Be mindful of how you are caring for yours—with fats, proteins, antioxidants, and herbs— your body is able to restore healthy hormone levels more easily.

Serves 2

Ingredients

1 tbsp avocado oil

2 cloves garlic, finely chopped

20g mushrooms, sliced

½ tsp smoked paprika

½ tsp dried oregano

½ tsp cumin

1 bunch kale

4 eggs (4 tbsp chickpeas for vegan version)

Sea salt & pepper

2 tbsp fresh coriander, chopped

Micro-greens (optional)

Parsley (optional)

Avocado (slices, for serving)

Method:

• Preheat oven to 190°C. Heat oil in a large frying pan over medium heat. Add diced onions and mushrooms and sauté for 3-4 mins.
• Add seasonings: garlic, spices, and cook for another minute or so. 
• Stir in the kale and season with salt and pepper. Add 2 teaspoons water and cook until kale softens, about 1-2 minutes.
• Use a wooden spoon to create four small wells in the mixture and crack an egg into each one (add 1 tbsp chickpeas into each well for vegan version).
• Transfer the pan to the preheated oven and bake uncovered for 7-10 mins, until the egg whites are set or until desired texture.
• Add fresh cracked black pepper and garnish with fresh herbs, micro-greens and serve with avocado as desired.
• Enjoy!