Should We All Go Dairy Free?


So I’ve been asked ALOT about dairy and my thoughts on whether we should all go dairy free. 

Here is my answer: 

Dairy has been found to be mucous forming and in some cases triggers inflammation. 

Here's why - 

1 in 3 people are intolerant to dairy meaning they can't break down the sugar in milk (lactose) 

Some of us down regulate (stop producing) the enzyme lactase which breaks down lactose. 

We are the only mammal on the planet that drink milk from another animal beyond infancy

Milk is meant for calfs who have got four stomachs - we only have one.

There is research that shows that milk is actually so acidic that it leaches calcium from the bones to buffer the acidity. 

In my 7 years of clinical experience people generally do better without dairy: there skin clears up, they lose weight, they have less mucous, they feel more energised and vibrant.

It's easy to go dairy free these days with alpro milks and coyo as well as lots of vegan protein powders such as Kin Nutrition. 

So I hope that helps!

Let me know how you get on 

Rosie x 


Breakfast Ideas

Breakfast Ideas

Practically all my clients struggle with healthy but simple breakfasts. So i've put my three favorite below...

Fruity Quinoa with home roasted almonds:

1 cup of quinoa

Handful of mixed berries - strawberries, blueberries, raspberries, banana

Method: Cook a cup of quinoa in some water for 15 mins then leave to cool. Then throw on berries, banana, kiwi and roasted almonds squeeze over fresh lemon or lime juice and a squeeze of runny honey.





MEGA Protein smoothie


2 tbsp oats
2 medjool date
1 tsp peanut butter
1 scoop of protein powder
1/2 avocado
1 cup of almond milk
1 tbsp of cacao nibs

Blend and pour into a glass.





Mashed avocado on sourdough toast


1 soft avocado

1 slice of sourdough toast

Mash the avocado in a bowl. Mix in lemon juice, salt, pepper and coriander. Throw on top of the toast and add mung beans to decorate.


Chocolate Protein Balls

Chocolate Protein Balls

Ingredients - Makes 12 balls

1 cup ground almonds

½ cup cocoa powder

1 cup of desiccated coconut

Scoop of protein powder

½ cup of honey


Place the coconut, protein powder, cocoa powder and almonds in a food processor or bowl and mix until fine and powdery. Then add in the honey so it forms into a dough like mixture. Roll into golf sized balls and sprinkle with nuts of your choice. 

Matcha Protein Smoothie

Matcha Protein Smoothie


1 banana 

Scoop of protein powder

1 Tablespoon of matcha powder

Cup of almond milk 

Honey to taste

Blend and drink!

Is Coffee Bad For Me?

Is Coffee Bad For Me?

Coffee is available everywhere – take Starbucks for example - in every city, every street corner even on the aeroplane.

This extremely popular drink has been consumed since the 15th century and the world drinks 500 billion cups a year. Wow.

Asaf Bar-Tura says that the modern coffeehouse fits the mold for the contemporary need for a place between home and work. This is true. 

But is this a good thing?

Many of us rely on that morning cup of coffee or tea to wake us up, to keep us going through the morning and to provide a boost for the mid-afternoon dip in mood and energy. While this may appear to be a pretty harmless habit, it is by no means the ideal solution to slumping energy levels and it can have a negative effect on our health.

Coffee contains caffeine. Caffeine is a stimulant that can trigger the release of adrenaline, providing the body with a quick burst of energy as it causes the level of sugar in the blood to rise. This rise can also serve to give the brain a boost and we may notice improvements in mood and alertness. However, this ‘high’ is soon followed by a slump, giving rise to cravings – often for something sweet and sugary, dizziness, irritability, anxiety, sweating, palpitations, poor concentration and the need for another pick-me up. This sharp roller coaster rise and fall in blood sugar levels leads to an imbalance and a reliance on greater amounts of coffee and other stimulants.

Health Implications:

Caffeine is an ‘anti-nutrient’ that prevents the absorption of important vitamins and minerals and can also promote their excretion, such as B vitamins, vitamin C, calcium, magnesium, zinc and iron – nutrients that are required for energy, immunity, stress management and cardiovascular and bone health. Coffee creates an acidic environment in the body that needs to be neutralised – one way of achieving this is by the leaching of calcium from the bones. “Would you like Osteoporosis with that cappuccino sir?” 

Studies have shown that coffee may contribute to high blood pressure as it interferes with the water volume in your arteries. As it raises insulin if is consumed continually then this can keep insulin levels in the blood high which is how diabetes develops. 

Reducing your caffeine intake: 

  1. Cut out coffee. Do this gradually to avoid headaches and irritability linked to withdrawal. If this proves to be a huge task and a near impossibility, stick to one cup per day and make sure you drink it with food before 2pm. Coffee is a very heavily sprayed crop, so choose an organic brand if possible to reduce your intake of chemicals.
  2. To help with balancing blood sugar levels and prevent the rapid fall, have a balanced complex carbohydrate and protein snack. Some nuts or seeds, oat or rice cakes with hummus, cottage, cheese, chicken, turkey or avocado. Coffee is often drunk when blood sugar levels are low.
  3. Drink plenty of pure water – coffee is a diuretic that can cause dehydration. Drink 2 glasses for each cup of coffee.
  4. Try alternatives such as chicory, barley or carob-based drinks, they look like coffee and some of them taste very similar; experiment and find one that suits your palette. Also try dandelion coffee (great for supporting the liver), herbal and fruit teas.

Starbucks anyone!? 

Sweet Potato and Tomato Soup

Sweet Potato and Tomato Soup

Literally the yummiest soup in the world and so easy to make: 


1 onion chopped finely 

2 large sweet potatoes chopped

1 tin of chopped tomatoes 

200ml of vegetable stock 


Heat the onion in some coconut oil until soft

Add in the chopped potatoes, tin of tomatoes and stock.

Bring to the boil and simmer for 25 mins. 

Turn off the heat and blitz smoothly or pour into a blender. 

Serve with gluten free toast and nut butter. 

Chocolate Maca Balls

Chocolate Maca Balls

These are the easiest thing to make and soon yummy. Perfect for snacking on mid afternoon when you have a sweet craving. 


1/2 cup of cocoa powder

1 Tbsp Maca powder 

12 medjool dates 

2 tablespoon's of coconut oil 


Add all ingredients into a food processor. Blend until a dough is formed. Roll into balls and sprinkle with extra cocoa. 

Spinach and Nutmeg Soup

Spinach and Nutmeg Soup

I whipped together this spinach and potato soup 🍵to warm me up and it was amazing!

 Here's what I used: 

1️⃣Onion finely chopped

3️⃣ Stalks of celery chopped 

2️⃣ Small potatoes 

1️⃣ Bag of washed organic spinach 🍃

1️⃣ Handful of coriander ☘️

1️⃣ batch of veg stock

Put some olive oil, onion, celery in a big saucepan and cook for 10 mins. 

Add in the chopped potatoes and stock and bring to the boil. Cook for about 20 mins on a low heat until the potatoes are soft. 

Turn off the heat and add the spinach and coriander. Let them wilt in the steam for 5 mins. Blend with a blitzer and serve 💚

Packed with iron and fibre - an excellent dish for supporting the immune system this winter ❄️ 

Enjoy with a slice of gluten free bread with nut butter

Top 10 Energy Tips


This is something I get asked all the time so I've put together my Top 10 Energy Tips:

1 Eat little and often to balance blood glucose levels. Make sure you are eating every 3/4 hours

2 Eat protein at every meal and snack – especially breakfast. 

3 Eat within 30 mins of waking 

4 Eat at least 6 portions of vegetables daily for the nutrients 

5 Have a high protein breakfasts and a high carb meal at night 

6 Avoid sugar 

7 Avoid alcohol 

8 Avoid caffeine 

9 Only do gently exercise such as yoga and walking

10) Take effective supplements such as a B complex and Siberian ginseng

Frozen Berry Smoothie


This high protein smoothies is one of my favourite ways to start the day because it has a great balance of good fats, carbs and high protein:


1 handful of frozen raspberries 

1 handful of fresh strawberries

Half an avocado 

1 cup of coconut milk 

1 scoop of whey protein powder (I like Pulsin)

1 squeeze of honey