Root Cores

19/01/2026

There’s a reason your brain can feel less flexible in perimenopause.
One of the key players is something called BDNF — short for Brain-Derived Neurotrophic Factor.
Think of BDNF as the brain’s adaptability and resilience support. It helps your brain:
• form new connections
• regulate mood and stress
• recover from challenge
• feel mentally clear rather than overwhelmed
In perimenopause, fluctuating hormones and chronic stress can reduce BDNF — which is why many women experience brain fog, emotional reactivity, or ADHD-like symptoms for the first time.
The good news?
Appropriately introduced training is one of the most effective ways to increase BDNF — even if you’ve never exercised before.
I’ve written a new blog explaining how perimenopause affects the brain, why ADHD language suddenly resonates for so many women, and how training can become a powerful tool for mental clarity and quality of life.

30/09/2024

5 min mum lunch

Toasted local sourdough by Beetroot & Pickles Bakery

Mushroom pate (aka purée, whizzed up mushrooms and cream cheese - doubles up as baby food 😉)

Houmous

Cottage cheese (natural, full fat) and tomatoes

Mixed leaves, beetroot kimchi

Assemble as preferred and devour feverishly before weaning baby with short fuse smashes every vegetable on the high chair tray and calls time on lunch!

09/09/2024

NCTR team relay super sprint triathlon 8th Sept 2024:

Today I showed up.

I showed up for a team, a club, my partner and importantly for myself.

Last night was horrible, awake every 90 minutes for about 30 with a teething, post jabs coldy baby.
I needed to have another sleep, I was so tired I felt sick. I thought about cancelling, and then about letting everyone down, and how I would feel if I stayed in bed…

And then I got up, put the baby in the car seat and committed to the race. And immediately I felt much better. I forgot the tiredness until hitting the couch at about 5pm. Then it was a tough slog until bed time… but I know I made the right choice to race today. No regrets.

This was my first triathlon race since my last GB qualifier in 2023.
A race 5 times shorter than the usual distances, but this felt every bit as daunting before getting in the water, and meant every bit as much. My partner was first in his team, and I was last in my team, allowing us time to switch over childcare duties in the middle. It was a well oiled procedure, that needed precision planning for all eventualities (including a beach tent for the rain!) and then a bit of faith! The organisers were kind enough to allow us to drop baby paraphernalia and bikes literally right next to the transition area instead of walking from the car park and we were so thankful for that. LPS Events

We had an absolute blast of a day, my times were respectable and I really enjoyed it, against all the odds.

When you have a baby or young children, it is one of the hardest times in life to make sure you get enough Exercise, and getting and staying fit can often seem an insurmountable challenge. However, it is also one of the times in life you will benefit from it the most.

After my first child, I was overweight, inactive and chronically depressed. After my second baby I started my fitness journey and it changed my life. 10 years later at 40, with my third child, there is no question that my fitness and health are a priority.

I am a qualified nutritionist, health coach and fitness coach. If you are wanting to take the first or next step in your health and fitness journey, are feeling lost or that the challenges are overwhelming, please get in touch via DM or my website: https://www.rootcores.com/contact

09/09/2024

5 minute mum-lunch:

2 slices of rye bread (emergency stash in freezer)
1 avocado, mashed onto toast
Fried tofu and roasted tomatoes (reheated leftovers from a few nights ago)
Crumbled feta
Handful of spinach
Lemon juice

Assemble as preferred and enjoy next to the toaster before clearing up just incase the poorly 8 year old child or baby wake up! 🫠

Deliberately haven’t edited out the crumbs, coffee or baby bottles, because, real life!

06/09/2024

5 minute mum-lunch:
2 small or one large tomato, sliced
1/2 large red pepper, sliced
2 small/thin slices wholemeal seeded bread or toast
1 tsp pesto
2 tbsp Humous
Handful of spinach leaves
Lemon juice

Assemble as preferred, enjoy before the baby cries!

30/08/2024

16/08/2024

As a nutritionist, do I eat healthy all the time?
Of course not!

One of the things I come across most regularly when talking to clients (and acquaintances), is the misconception that nutritionists must have the perfect diet and be completely in control of their lives…No chance! People are always relieved and surprised to learn that I eat crap sometimes and my house is a mess, and that I don’t apologise for it!

I am a parent of 3 children aged 0-10 and it’s the summer holidays. At least two of us in the house have ADHD. We live in a small house, I’m running a business from home, we have 2 crazy spaniels and life is hectic. And I’m training for a half marathon in September. Life feels and is messy, most of the time. How do I cope? And how do I stay on track with my food? Sometimes I don’t, and that’s ok!

The most important thing to realise though, when “not coping” happens, is that self compassion is the faster way to get back on track, although being kind to yourself isn’t always straightforward either.

Giving yourself a break can be simply allowing yourself to acknowledge that you are giving yourself a break! The words we say to ourselves at this time can make all the difference:

Try:

the house is a sh****le, but it’s ok because I can tidy it tomorrow/next week/(September!) I am worthy of love, even though the house is a mess.

Or

I ate bread and cheese out of the fridge today because I needed nutrition and I was time poor. That’s ok, because when I shop tomorrow I will make sure I prioritise fresh vegetables and easy healthy snack options. I am still capable of choosing a healthy, balanced diet.

Or

Today’s dinner wasn’t freshly cooked, but we all sat down and ate it together as a family, and that was important. I am a good parent and life is more than slaving in the kitchen today.

When things are out of routine, it’s easy to lose perspective. Know that there is always choice. If you choose something you consider to be less than ideal this time, do it positively, own it, and look forward to the opportunity to make a new choice tomorrow. It’s all part of this one crazy, messy, wonderful life 💖

Show me your perfectly imperfect school holiday carnage!

01/08/2024

She stole a POTATO from an unknown location on the campsite, and she’s not sorry! 🫣🤣

27/07/2024

Is this you?

“I’m struggling with a health issue. I’ve consulted with Dr. Google. And now I’m totally confused! Could speaking with a health coach help?”

YOU BET IT COULD!!

UKIHCA-Approved health coaches can support you to identify, clarify and maintain momentum to achieve your goals.

They will work with you one-on-one to understand your specific challenges, triggers, and goals. Their approach will be tailored to your unique needs, providing personalised strategies for success.

They’ll help you stay on track with your goals and check in regularly, offering encouragement, and helping you to navigate any obstacles that arise along the way.

Making changes can be challenging, and having someone in your corner offering support and encouragement can make a BIG difference. UKIHCA-Approved health coaches can help maintain and boost your motivation, keeping you focused on your goals and giving you the best chance of success.

To learn more about how working with a UKIHCA health coach can support you in achieving better health, visit www.ukihca.com

In the meantime, check out these great resources from UKIHCA:

UKIHCA ‘Find Your Healthy’ campaign - https://www.ukihca.com/fyh-directory

UKIHCA Guide to Health Coaching - https://bit.ly/ukihca-ghc

There has NEVER been a better time to work with a health coach.

04/07/2024

Super proud and excited to announce that in addition to personalised nutrition and running coaching, I am now a recognised and accredited professional Health Coach!

💫What is needed to make positive and lasting change?

💫Information and education is a good start, but often not enough to help an individual to make a change.

💫 A qualified health coach combines personalised education and information with effective solution focussed coaching techniques to empower an individual to move forward in their own unique way towards a life of improved health, higher purpose and fulfilment.

💫I have been dedicated to the practice of lifestyle improvement for 10 years now, and I look forward to helping many more people, groups and families redefine what it is to be healthy 💖

29/06/2024

Wondering what to have for dinner while visiting Somerset…
Passed a local farm shop (unmanned, with honesty box) and picked up some freshly cut chard, broad beans, new potatoes, sugar snaps and cucumber. With a little imagination :

New potato and broad bean salad with mint and yoghurt dressing

Greek salad

Stir fried chard and sugar snaps with garlic and lemon.

30 mins, £10, a meal that will do 2 people 3 servings each. 9 different plant foods, local produce.

Simple, filling, unprocessed, whole, delicious fresh food. Maccy D’s anyone…. No?!

16/06/2024

Cotswold Big Swim - June 2024 750m x 4 relay.
First event back post baby, 9 weeks ago. SO fun, just what we all needed!
Not at all competitive, no pressure, just a celebration of the great outdoors and team spirit. Thanks guys, I had a blast 🥰