The Monthly Edit - March 2025

A friend recently asked me for suggestions on fermented foods, this set me off on a mini journey looking at, and thinking about, different types of fermented foods and how they benefit our digestion.

With so many of us struggling with digestive issues due to processed foods, lack of movement, and stress, it's more important than ever to focus on nourishing our bodies properly.

Below I have set out some practical tips to help you love your gut, from the power of real, whole foods to the benefits of chewing mindfully. Plus, my delicious chia seed pudding recipe - a perfect way to start supporting your digestion naturally. You are not what you eat, you are what you digest.

These days many people have problems with digestion and this is for good reasons. In general, we eat too many processed foods, don’t move enough (or at all) and are stressed for a good portion of our day. All of this can lead to digestive problems which are a root cause of many diseases and food intolerances.

Having problems with digestion is not something you should be ashamed of but something you should take seriously. A change of lifestyle is the most efficient way to get your digestion back on track so you can absorb all the good nutrients of your food to get you feeling your best!

1. Eat real food

The first tip to loving your gut is to Eat Real Food! Try to eliminate processed foods from your diet as much as possible. The easiest way to support your digestion is to eat real, fresh, whole foods (preferably organic) that are packed full of vitamins, fibre, antioxidants, enzymes without artificial colours, preservatives and unnatural chemicals.

Our bodies are not meant to process artificial foods made in a lab that are difficult to digest and without good nutritional qualities.

2. Chew your food

Did you know that digestion begins in your mouth with chewing your food properly? Most people chew each mouthful between 5-10 times resulting in food that isn’t broken down enough for your body to absorb nutrients and break down enzymes. It is recommended that you chew every mouthful of food a minimum of 20-30 times before swallowing, so it becomes liquid and therefore easier to digest.

When eating, try to avoid distractions such as watching TV, playing a game, answering emails or scrolling on social media so that you can sit and really focus on chewing your food. Your gut will love you for it!

Funny fact, I once spent a week at a retreat eating a hard dry bread roll with every meal…… solely to ensure I slowed down my meals & chewed everything properly!!

3. Eat fermented foods

I know not everyone likes the taste of fermented foods, but but one of the easiest and tastiest ways to get fermented foods into your daily diet is through a fermented drink like, Kefir or Kombucha. I make my own mango flavoured Kefir water which is delicious (if I do say so myself!)

Fermented foods are a real superfood for your gut and digestion because they are full of beneficial enzymes, B-vitamins and various strains of probiotics. These are the good bacteria that keep your gut healthy. Natural fermentation breaks the food down to a more digestible form that also supports the good bacteria population.

List of fermented foods you could include:

• Sauerkraut

• Kimchi

• Kombucha

• Kefir

• Pickles

• Miso

• Lassi

• Tempeh

• Apple cider vinegar

• Yoghurt

4. Move Your Body!

Last but not least, sitting down and being still for long periods of time not only effects your mood, your energy level and your weight in a negative way, it also has a negative affect on your digestion.

Exercise can boost your digestion by stimulating intestinal movement. Try to get 20-30 minutes of light activity, like yoga, walking, or swimming. These gentle exercises can help your digestive system work more smoothly, especially if you have digestive issues.

Chia Seed Pudding Recipe

Gut Loving Recipe - Chia Seed Pudding

Chia seeds are packed with fibre, making them excellent for digestion and helping you feel full longer. Just two tablespoons provide about 10 grams of fibre, supporting gut health and helping to regulate blood sugar levels. Add these little seeds to your diet for a simple way to boost your overall well-being!

Ingredients | Serves 1

• 1 cup milk of choice (dairy, almond, coconut, etc.)

• 3 Tbsp chia seeds

• 1 tsp vanilla extract

• 1 tsp maple syrup or honey (optional)

In a bowl or jar, mix the milk, chia seeds, vanilla extract, and sweetener (if using).

Stir well to combine.

Let it sit for about 10 minutes, then stir again to prevent clumping.

Cover and refrigerate for at least 4 hours or overnight.

Serve with fresh fruits, nuts, or granola for a delicious and healthy treat!

Ways You Can Work With Me

1. One-to-One Coaching: New Programmes

The ideal choice if you are looking for a tailored programme of lifestyle changes.

If you’re looking for something completely integrated to your specific needs, one to one coaching is right for you and I am very proud to announce that my refreshed website & one-to-one coaching programmes have now launched.

Reconnect with your values, align your priorities and identify the obstacles that are holding you back. Create sustainable lifestyle and dietary changes to support what is most important to you.

Visit my website for more information

2. Retreats & Workshops

Creative Health - Day Retreat

Experience a day of creative health and self-discovery. Combine the therapeutic art of pottery with the transformative power of coaching. Start your day with a group coaching session to refocus on what is most important to you & uncover what brings you joy, followed by an afternoon of relaxing pottery crafting your own ceramic pot, you will also have a 1:1 coaching session to check in after the workshop.

30th March 2025 - Lamorna Barn, Somerset - SOLD OUT

31st May 2025 - The Letcombe Studio, Letcombe Regis. Oxfordshire.

27th September 2025 - Warwickshire.

TO BOOK visit my website

3. Pottery Workshops & Classes

NOW ALL SOLD OUT - MORE CLASSES COMING SOON!