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Monday 9:30am - 3pm Tuesday 9:30am - 3pm Wednesday 11am - 3pm Thursday 9:30am - 3pm Friday 9:30am - 3pm

Nourished Nest, Great Missenden (2025)

04/11/2025

🌿 Thank you for inviting me to speak at your support group this week!

It was such a lovely, supportive session, full of honest chat, great questions, and brilliant sharing between members. 💬💛

We explored why those sugar and carb cravings can feel so strong for ADHD brains and why it’s not about willpower or giving up treats.
Instead, we looked at how to:
🍭 Balance blood sugar to avoid the “sugar rollercoaster” of highs and crashes
🧠 Understand the link between sugar, dopamine and focus
🥑 Nourish the brain with protein, healthy fats and key nutrients like magnesium, zinc, B vitamins and omega-3s
🦠 Support gut health (and calm that yeast beast that loves sugar!)
🍞 Help picky or sensory-sensitive eaters gently expand their diet over time

I loved hearing everyone’s insights and practical tips, it’s so powerful when we share what works in real life.

Thank you for the warm welcome and lovely feedback. 💕
It’s a joy to be part of such a caring community supporting ADHD families.

03/11/2025

November is a busy one for me! 🍂✨

Not only am I supporting clients 1:1, but I’m also running group workshops and giving talks throughout the month, something I used to dread this time last year! Now, I absolutely love it. Yes, I still get a few nerves, but the excitement wins every time.

There’s such a big misconception about nutrition and nutritional therapy. I love seeing the relief on people’s faces when they realise we’re not about banning treats or favourite foods. 🍫

At the end of a session, when people start to see food in a different way, that it has a function, that it can help you feel better, and that it’s about adding more variety rather than restricting, that’s the best part.

People also love the simple, practical tweaks we share to make a long-term difference to how they (and their families) feel. 💚

Here’s where you can find me this month:
📅 3rd November – The Village Midwife: “Introducing Solids” workshop
📅 3rd November – Bucks & Beyond ADHD Support Group: Talking about sugar, carb cravings & nutrition support
📅 6th & 12th November – The Village Midwife: Chatting to new mums about postnatal depletion
📅 14th November – High Chair Social, Beaconsfield: Brunch talk on postnatal depletion, introducing solids & picky eating
📅 26th November – Monkey Puzzle Nursery: Overcoming challenges with introducing solids & minimising that picky toddler phase

If you’d like me to give a talk or workshop from January onwards, please get in touch, I’d love to chat! 💬.

29/10/2025

Dopamine & the “Carb Craving” Brain

The ADHD brain is beautifully wired for curiosity and stimulation, it’s always searching for that next hit of dopamine, the brain’s “feel-good” and “get-things-done” chemical. ✨

When dopamine levels dip, your body naturally looks for a quick fix, often in the form of carbs and sugar. This isn’t about willpower or poor habits; it’s your brain trying to find balance and energy fast.

🍞 But while sweet or processed foods give a quick lift, they can cause a blood sugar crash soon after, leading to irritability, low focus, and more cravings.

By adding the right nutrients, you can support your brain’s own dopamine production more steadily.
Key nutrients like:
🧠 Iron – helps the brain make dopamine.
🥑 B6 – supports serotonin and dopamine pathways.
🌱 Omega-3 fats – keep brain cells communicating smoothly.
💪 Protein – provides the amino acids your brain uses to make dopamine naturally.

Try combining carbs with protein and healthy fats, like hummus on toast, smoothies with nut butter, or bagel and cream cheese for long-lasting focus and calmer energy.

At Nourished Nest, we help you understand why cravings happen and how to work with your ADHD brain, not against it. You don’t need to cut out foods you love, just nourish your brain so it’s not always chasing that next dopamine hit. 💛

. .co.uk

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wellness

27/10/2025

💥The Power of Zinc, Magnesium & Iron

October is ADHD Awareness Month, and many of the families I support aren’t looking to “fix” ADHD, they’re looking for ways to feel more balanced and in control of the traits that can make daily life harder.
Through nutrition, we can help support challenges such as:
✨ finding focus at school
✨ sitting still in class
✨ easing anxiety or fight-or-flight feelings
✨ calming irritability
✨ supporting better sleep
✨ managing emotional ups and downs
✨ making mealtimes less stressful for picky eaters

The brain works hard and nutrients like zinc, iron, and magnesium are essential for focus, emotional regulation and calm. 🧠✨

Many children and adults with ADHD are low in one or more of these nutrients, which can make everyday challenges feel even harder from concentrating at school to winding down for sleep.

At Nourished Nest, we help families find realistic ways to add these nutrients into familiar foods, no complicated plans, no pressure, just small steps that suit family life and often mealtime challenges. 🌿

🌱 Remember: nutrition doesn’t change who you are, it simply helps your amazing ADHD brain work at its best.

When we make sure the diet is packed with brain-nourishing nutrients, we give the ADHD brain the steady fuel it needs to focus, rest, and thrive.

co.uk

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wellness

16/10/2025

🌍 World Food Day 2025 🌱

Theme: “Hand in hand for better food and a better future!”

As most of you know, I love food — creating nourishing recipes, exploring flavours, and supporting families who find feeding their children nutritious food a real challenge.

But lately, I’ve been feeling disheartened. Every week we receive our usual food delivery, and I can’t help but notice the quality of fruit and veg declining. Those sweet, juicy red peppers my sensory-sensitive son used to happily eat raw? Now they’re patchy, bitter, and lacking that sunny sweetness. Even our organic carrots have developed a strange chemical taste, and don’t get me started on the berries 🍓

For children (and parents!) who’ve worked hard to make veggies part of daily life especially when textures and predictability matter, this inconsistency can undo so much progress. I see it with my clients too.

It raises important questions:
👉 Why is the quality of fresh produce declining when prices are soaring?
👉 Is intensive farming and supermarket sourcing affecting taste and nutrition?
👉 How can we create a food system where better truly means better for everyone from farmers to families?

It’s easy to see why ultra-processed snacks like fruit winders or melty carrot puffs always tasting the same, feel like a safer bet for some kids. But we can’t give up on real food.

This , I’m joining the call for better food and a better future. One where nutritious, high-quality produce is accessible, affordable, and enjoyable for all families.

Let’s keep the conversation going 💬
What changes have you noticed in your fresh food lately?

13/10/2025

Gut Health = Immune Health
🌱 “Did you know around 70% of the immune system is in the gut?

Supporting gut health is so important and is an area I focus on in clinic when a client is frequently ill, picking up regular colds and coughs or takes a while to recover from illness. 🦠Once the gut is working better they can digest the food they eat efficiently and absorb the essential nutrients to support their immune system. 🦠Also a higher fibre diet encourages the good gut bugs to flourish which plays an important role in our immune system.

Top tip to boost fibre and feed our good gut bugs. Add beans, lentils, or chickpeas to everyday meals for example:-

🌟 red lentils disappear into a bolognese,
🌟white beans mash beautifully into potato,
🌟chickpeas can bulk out curries.

More fibre = happier gut + stronger immunity.”

Recipe suggestions
Lentil & Veggie Soup – red lentils + mixed veg simmered in stock, freezer-friendly and comforting.
Chickpea “Crunchies” – roasted chickpeas with mild spices, crunchy snack packed with fibre + protein.co.uk

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uksanctuary.henley

10/10/2025

🍎 Continuing my series on supporting your child’s immune system…

Plant foods are such powerful tools they’re full of nutrients, fibre, and antioxidants that help protect against winter bugs. But let’s be honest… getting enough fruit and veg into our children isn’t always easy!

Fruit can be unpredictable, one day it’s sweet and juicy, the next it’s sharp or sour. My son struggles with that too this morning, our blueberries looked big and delicious, but they were surprisingly tart! For some children, that unpredictability is just too much.

🌞 Fruit at breakfast is a great place to start.
“Want an easy immune boost before school?”
Try:
🍓 Topping porridge or cereal with a handful of berries
🍏 Adding chopped apple or pear to yoghurt
🍇 Mixing fruit into overnight oats or blending into a smoothie

And if your family loves pudding, baked apples or a warm fruit crumble can tick the box too, comforting, predictable, and full of vitamin C.

✨ Little bursts of vitamin C throughout the day help the body fight off bugs and support your child’s immune defences.

💡 Try these recipes:
🥣 Apple & Berry Oat Bars – bake at the weekend and freeze for busy mornings
🥤 Immune-Boosting Smoothie – frozen berries, spinach, yoghurt & a spoonful of nut butter
🍏 Baked Apple with Raisins & Cinnamon – a simple pudding that doubles as a nourishing snack. .co.uk

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uksanctuary.henley

08/10/2025

🌿 Celebrating World Dyslexia Day

Dyslexia runs through our family, it affects each of us in different ways. For some, reading and writing were challenging, even though their vocabulary and creativity were incredible. For me, reading and writing was a challenge but I really struggled with retaining and processing information, everything at school felt like my brain had to work harder than everyone else’s.

I was a grafter. I kept my head down, worked hard, and found my own strategies to keep up. It was exhausting, but it taught me resilience and creative problem-solving.

As I grew, my creativity flourished. My career in the food industry allowed me to develop recipes and create in the kitchen, a hands-on, imaginative role. Later, studying nutrition in my 40s, I became more aware of my dyslexic traits: writing assignments, focusing in lectures, and retaining information were still challenges. But I discovered something empowering… nutrition can help support reading, writing, processing, retention, and focus. 🥑 Supporting the Dyslexic Brain

Nutrition and lifestyle can make a difference:
💧 Omega-3 fats – essential for brain communication, found in oily fish or algae supplements.
🌰 Zinc – supports memory and learning; found in nuts, seeds, shellfish, and legumes.
🌾 Selenium – may support reading ability; found in grains, fish, and Brazil nuts.

Eating well doesn’t “cure” dyslexia, but it can help the brain feel more balanced, alert, and supported.

💛 Celebrating Neurodiversity

Dyslexia is lifelong, but it’s also a gift a different way of thinking, seeing, and creating. With understanding, compassion, and the right nourishment, dyslexic minds can thrive.

For me, embracing my dyslexic traits alongside nutrition has been empowering. Our brains aren’t broken they’re beautifully wired to see the world differently. For more nutrition tips please check out my blog, link in bio👆🏻

03/10/2025

“My child won’t eat anything except processed beige crunchy foods.”

This is what a mum told me on a call this week. She was exhausted, overwhelmed, and desperate for support.

Her daughter is sensory sensitive, foods with strong smells, unpredictable textures or sauces cause huge anxiety. She avoids protein rich foods like meats, eggs, beans, lentils. Her “safe foods” are bagels, crackers, biscuits, because they are predictable.

For children like this, every mealtime is stressful. For parents, it’s a daily battle on top of navigating school attendance, battling for SEND support, and everything else life throws at them.

👉 My role as a nutritional therapist is not to force vegetables into a sauce she won’t touch. It’s to meet her where she is, take those safe foods, and gently boost nutrition. Sometimes that’s a home made flapjack packed with extra goodness. Other times it’s a supermarket swap:
🌟white bagel ➝ protein bagel
🌟digestive biscuit or chocolate bar ➝ protein bar

This is why fear-based messaging around “protein bars killing kids” is so harmful. Families already living with food anxiety don’t need more fear. They need empathy, realistic strategies, and options that work in their world.

Of course, ultra-processed foods in excess aren’t ideal. But when a child is at risk of eating too little or eating disorders moderation and pragmatism matter.

✨ Cooking from scratch is wonderful – but not always possible. Sometimes the best choice is the one that helps a child eat and takes pressure off parents.

Let’s shift the conversation from fear and shame ➝ to understanding and support.

💡 If you’re navigating sensory eating with your child, know this: you are not alone and you are doing an amazing job.

Nourished Nest

04/11/2025

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Monday	9:30am - 3pm
Tuesday	9:30am - 3pm
Wednesday	11am - 3pm
Thursday	9:30am - 3pm
Friday	9:30am - 3pm