How Does Caffeine Affect My Energy?

How Does Caffeine Affect My Energy?

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!? 

Should We Count Calories?

Should We Count Calories?

It’s a C word that gets spoken about a lot but one that carries a lot of weight with it (excuse the pun). So let’s break it down and you can make a decision for yourself…

What is a calorie?

A calorie is simply a unit of energy—it’s a measurement, just like inches or degrees or kilograms. The food that you eat has energy in the form of calories that are locked up in the protein, fat and carbohydrates.

How many calories should I eat? 

The average female needs to eat about 2000 calories per day to maintain her energy and weight. The average male needs to eat around 2500 calories to maintain his energy and weight. The exact number will obviously vary due to multitude of factors that need to be taken into consideration such as output, exercise, illnesses, constitution and career etc. 

Do we need to count them? 

We can count them, sure,  but I actually don’t think it’s necessary. If you are healthy and have no health issues then it’s more important to look at WHAT you’re eating and the QUALITY of the food rather than the calories contained. Obviously if you are underweight or overweigh then calories need to be examined but I don’t think we all need to be hellbent on counting them. 

Please note however that all calories are not created equal! We know that whilst two completely different foods can have the same amount of calories but they are quite different in terms of nutritional value and benefits. For example, a handful of nuts (almonds lets say) has around 190 calories. Similarly a handful of jelly sweets also has around 190 calories but they have no nutrients in whatsoever! So whilst I say that calorie counting is not necessary we do need to be aware of the differences from a nutrient stand point. 

If you’d like to get a good idea of your daily intake then I recommend using sophisticated apps such as myfitnesspal. Otherwise you can just used your hands to measure or monitor your calories. 

Here’s how: 

    •    Your palm determines your protein portions.

    •    Your fist determines your veggie portions.

    •    Your cupped hand determines your carb portions.

    •    Your thumb determines your fat portions.

For men:

    •    2 palms of protein dense foods with each meal;

    •    2 fists of vegetables with each meal;

    •    2 cupped hands of carb dense foods with most meals;

    •    2 entire thumbs of fat dense foods with most meals.

For women:

    •    1 palm of protein dense foods with each meal;

    •    1 fist of vegetables with each meal;

    •    1 cupped hand of carb dense foods with most meals;

    •    1 entire thumb of fat dense foods with most meals.

Much more relaxed I know, but so much easier and less stressful (which Im always a fan of)


Chocolate Brownies


Chocolate Brownies


    •    1 cup (140g) ground almonds 

    •    1/4 cup + 2 tablespoons unsweetened cocoa powder (37 g)

    •    1 teaspoon baking powder

    •    1/4 teaspoon fine sea salt

    •    1/2 cup (160g) honey

    •    2 teaspoons vanilla extract

    •    1/4 cup + 2 tablespoons water

    •    3 tablespoons (30g) brown rice flour 

    •    2 tablespoons oat flour

    •    NOTE: This makes a small amount (in a loaf pan), so if you want a larger batch, double the recipe and use an 8x8 pan. If you want to use regular all-purpose flour, then leave out the oat flour and brown rice flour and just use 1/4 cup all-purpose flour in place. The texture was slightly more cakey/puffy with the all-purpose flour. I preferred the more dense/fudgy texture using the gluten-free flours, but both are delicious.


    1    Preheat an oven to 350 degrees (Fahrenheit, 177 Celsius) and spray a 9X5 loaf pan with nonstick spray. I tried some with parchment paper and don't like how they stuck to the paper and were more fragile. I much prefer spraying the pan versus paper because they bake up more firmly this way.

    2    Next, add just the ground almonds to a food processor and process for 30 seconds to 1 minute until a flour is formed. Next, add the cocoa powder (scoop with your cup and then level off), baking powder and salt and process again until just mixed.

    3    Add the honey, vanilla and water and process for 3 minutes or so until completely smooth. I literally set my timer. Scrape the sides down and process for a few more seconds. It should be completely smooth.

    4    Add the brown rice flour and oat flour (or all-purpose flour) and process again until it is all blended and thick like a smooth nut-butter consistency. Add the batter to a bowl and make sure to scrape out all of that chocolatey goodness. 

    5    Pour the batter into the prepared pan and spread out evenly to the corners.

    6    Bake for 35-40 minutes depending on your oven. I would suggest checking yours at 35 minutes. I took mine out closer to 40 minutes. Here is the thing, these will not look done based on the top of the brownies, but will form that shiny firm top AFTER they are out of the oven cooling. Do not check for a clean toothpick either, it will not come out clean. It shouldn't be soaking wet batter, but more of a sticky batter on the toothpick. You are looking for the edges to be firm and have slightly pulled away from the pan, that is when they are ready. If you are doing a version with all of all-purpose flour in place of the oat and brown rice flours, then they were done at 35 minutes and just slightly more cakey/puffy.

    7    Remove them and you must let them cool for 45 minutes to an hour, with no exception. They will fall apart if you try to remove them earlier. I let mine cool an hour and then carefully cut them with a smooth sharp knife. Gently remove the first brownie and then the others by sliding a spatula underneath.Then they will firm up considerably even more as they sit on a plate. They will be firm, moist and super fudgy. YUM. Store them at room temperature wrapped tightly in foil.


How Stress Changed My Life

How Stress Changed My Life

I set up miss nutritionist in 2010. As soon as I had my certificate from my college I was seeing clients literally on that day. My business started to go from strength to strength but it certainly wasn't easy!

After graduating I realised that I knew nothing about running a business and had to learn fast so I hired a coach for the first 6 months. Having these coaching sessions changed how I approached things and made me really focus on what I wanted to achieve.

As the years went on I started to see loads of clients – one on one – plus I put on my own talks and began working with large corporate companies.You realise sooner or later that being an NT you can’t rely on the clinic model alone hence setting up these additional sources of income.

During this time I also developed my first line of food products: The Dynabites. These were born completely by accident. I invented them at home one day and started to sample them on my clients who told me they were so good that I had to get them in the shops! So I found a factory, got some investment and launched them the same year.

I was super excited about these new products in the hope that they would be a huge stepping stone to enhancing my Miss Nutritionist business further.

Now that I was running two business’s there was a lot more pressure and I was being pulled in two directions. The work load was intense which meant little sleep and my diet my went out of the window. At the same time I had some personal relationship stressors that resulted in quite sad consequences. My fiancé at the time moved to a different country for his work which put a huge strain on us. I was meant to move with him but really didn't want to leave what I had built up and our relationship started to fall apart. 

Ignoring everything and working at the speed of light with no rest or good food my body finally gave in. On March 6th 2014 I was walking in the park and suddenly felt really dizzy. Before I knew it my knees went from underneath me and I collapsed to the ground.

Are you surprised ? Probably not. But I really was.

I immediately went home, climbed into bed, and basically stayed there for 3 years. 

I couldn’t move I was so exhausted. 

I couldn’t talk I was so exhausted. 

At my worst I couldn't even lift my head off the pillow.

In the beginning I didn’t know what was going on and so naturally took a trip to the doctor. She ran some tests on me and everything came back normal. She told me I was depressed and gave me some antidepressants. I burst into tears and told her “Im not depressed Im exhausted!” I went home and felt helpless but had to rely on myself to get better. 

During my bed bound days I read ALOT. Literally every self help book, every blog post out there. As I started digging, deeper and deeper I decided to run some tests on myself and the conclusion was clear. I had full blown adrenal fatigue.

When I realised this it was a huge relief. I finally knew WHY I was tired all the time. Sure it was scary but I had my reason. 

So what did I do ? I changed everything …

The first thing I had to do was stop. I stopped working and had to make time to rest and sleep. For the first month I was sleeping 12 hours a night, napping during the day and was waking up feeling completely and utterly exhausted. Imagine your worst hangover, times 10, everyday. This is how I felt.

I totally changed my diet. I stopped exercising completely and I took some serious healing supplements for months.

The final part of the recovery was changing my mindset. I knew that my negative thoughts about the condition were sabotaging my health so in time I change this with the help of some CBT therapy. I also started daily meditation to slow down my mind and stop the stress response. 

Today I’m about 90% recovered and have totally changed how I respond to everything thing in my life. My energy is back and I’ve never been stronger or happier. My message is really simple - burnout sucks and I wouldn't wish it on my worst enemy which is why I am now dedicated in helping people everywhere to get their energy back and never burnout. 

The Importance of Protein

The Importance of Protein

It’s a bit of a buzz word now. High protein foods are now everywhere. And they should be because protein is so important. Especially for women. 

Why is protein so important in the body?

Protein are chains of amino acids that are essential for the human body. There are 20 amino acids of your body but 9 of which are essential. These are phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine. They are called ‘essential' because your body doesn't make them which is why you need to eat them.

Protein is predominately needed for growth and maintenance but it’s also required for the production of our hormones. 

Insulin, melatonin, thyroxine, cortisol, testosterone and oestrogen are primarily made from protein. Insulin  is required to regulate our blood sugar levels. Melatonin is our sleep hormone. It comes from the pineal glands and rises naturally as we get ready for bed. Thyroxine is our thyroid hormone which governs our bodies’ metabolism. Testosterone is our ‘desire’ hormone. It can also make us feel charged and motivated. And oestrogen plays an essential role in our menstrual cycle by secreting FSH and LH to regulate our cycle so we can reproduce. 

If you are not eating enough protein you may not be producing adequate levels of these hormones. 

How much protein do you need?

The RDA is roughly 1 gram of protein per kilo of body weight. So if you weight 60 kilos you need to eat 60 grams of protein per day. 

Here are some protein sources from food: 

Fish fillets, 3.5 oz 22 gms

Tuna, 6 oz can 40 gms

Chicken thigh 10 gms

Chicken breast, 3.5 oz 30 gms

Drumstick 11 gm

Egg, large 7 gm

Cottage cheese, . cup 15 gms

Pork chop, average 22 gms

Ham, 3 oz serving 19 gms

2 scoops of Whey Protein 20 gms


What else is protein needed for in the body? 

Protein is required to make antibodies. These are immune molecules that bind to specific foreign particles, such as viruses and bacteria, to help protect the body.

Enzymes carry out almost all of the thousands of chemical reactions that take place in cells. They also assist with the formation of new molecules by reading the genetic information stored in DNA. 

Protein is also required for transport proteins which carry atoms and small molecules within cells and throughout the body. 

How do you know if you're eating enough?

1) You have low energy and suffer from fatigue.

2) Food cravings.

3) Your muscles feel weak and you have poor workout recovery.

4) Thin hair and weak nails.

5) You feel anxious and moody.

Where can I get quality protein from?

Lots of places! The best sources are chicken, fish, lean meats, eggs, quinoa, chickpeas, lentils, spirulina and protein powders such as Free Soul Nutrition. You can use the code freesoulmissnutritionist to get 15% off! 

Four Reasons You Are Tired All The Time


Four Reasons You Are Tired All The Time

Fatigue is the no 1 complaint I see again and again in my clinic and when I give public talks which is why I’ve written a new blog post on the key reasons people are tired all the time. You’d be surprised at what they are AND how easy it is to feel more energised by making a few simple changes. What are they? 

1) You’re not eating the right foods

Most people think they are eating a healthy diet but when I look at their food diaries they are not as optimal as they could be! 

The easiest thing to change, if you want energy, is your diet. There are foods that give you energy and we need to be sure we are consuming these on a daily basis. Healthy proteins such as chicken, eggs, quinoa and fish are required at each meal to balance blood glucose. Slow release carbohydrates such as lentils, brown rice, butternut squash and kidney beans literally fuel your muscles with glucose. And healthy fats such as avocados, nuts and oily fish are essential in the make up of a healthy diet to give your body energy everyday. Each meal should have a balance of proteins, carbs and fats in a 40:40:30 ratio. 

Conversely there are three foods that zap your energy - sugar, caffeine and alcohol. So if you want energy every day it's advisable to avoid these foods and replace them with the ones mentioned above. 

2) You’re lacking in key nutrients

Stress, alcohol and excessive exercise can rob the body of essential energy nutrients such as B vitamins, magnesium and iron. If your diet is good but you still feel tired then it may be time to get tested for vitamin and mineral deficiencies. There are many tests out there that do this and a standard blood test for these is advisable but the one I use a lot with my clients, because of it's accuracy, is a hair mineral analysis test. This measures the minerals in your tissues and identifies the ones you are lacking in. Please email me on for more info. 

3) You’re not sleeping enough

Adults aged between 26 and 64 need between 7 - 9 hrs per night. If you are skimping on your sleep you will not function optimally during the day. Sleep is absolutely PARAMOUNT for good, daily energy. AND the hours of sleep you get between 10pm and midnight are the most boosting and refreshing. So get to bed early and be asleep before midnight. You will feel much more alive when you wake up as a result! 

4)  You’re doing too much

Here is an outline of the average client I see in my clinic who is female and lives and works in London ... 

7am Alarm goes off and all new emails are checked on her iPhone

7.30am She jumps in the shower, has a cup of coffee, skips breakfast, and runs to the station to jump on a hot and crowded tube 

8am Arrives at the office and has another cup of coffee. Still no food and frantically replies to all emails. Boss comes over and dumps a new load of work on her which has to be completed by end of the week.

9am - 12pm Rushing around to morning meetings which invariably leads to new 'to do' lists longer than her arm 

12pm - Gets an email from her best friend reminding her to organise her baby shower in 2 weeks. 

1pm Lunch on the go. Quick stop at Pret for a chicken wrap. 

2-4pm More internal meetings at work plus an ongoing argument with a colleague and now a phone call from her boyfriend complaining that they don't see each other enough. 

4pm Absolutely starving so grabs anything in sight - chocolate, biscuits or a slice of cake left over from a colleagues birthday. Plus another cup of coffee. 

5.30pm - Clocks off early as feeling tired but drags herself to the gym for a gruelling training session for one hour. 

6.30pm Gets home and crashes on the sofa due to exhaustion. Opens a bottle of wine to calm down. 

7pm Finishes all work emails that were not sent and tries to complete a report

9pm Climbs into bed but too wired to sleep. Scrolls on instagram or watches netflix for stimulation. 

12am Finally falls asleep for it all to start over again ;-) 

Does this sound familiar!? Thinking we are superwoman, doing too much, being overworked, taking on more than we can handle, drinking too much coffee, not eating the right foods and not sleeping enough are all 'micro' pressures that eventually take their toll. 

Slowing down is the most important thing for energy. If we are spreading ourselves too thin then burnout is inevitable. Remember that rest is productive! And setting boundaries is as important as setting goals. 

I hope you enjoyed reading this. Please share with someone who might benefit from this advice! 




Are Your Adrenal Glands Stressed Out?

Are Your Adrenal Glands Stressed Out?

The adrenal glands are our stress glands that sit on top of the kidneys.  They are chiefly responsible for regulating the stress response through the synthesis of numerous hormones. Healthy adrenal glands secrete a number of hormones such as adrenaline and cortisol. These allow our bodies to deal with physical and emotional stress.

Every time we experience stress the adrenal glands release cortisol into the blood stream so that we can deal with the fight or flight response. However if we are exposed to significant amounts of stress over a long period of time then these delicate glands can become exhausted and not work as efficiently.

The Stress Response:

When we experience physical or mental stress the adrenal glands release adrenaline and cortisol into the blood stream to prepare us for the stress. The heart beats faster, pupils dilate and sugar is sent to the muscles to deal with the stress. There are three stages of stress:

1) The alarm stage

This is the initial stage of stress. This stage experiences an over acting of the sympathetic nervous system where adrenaline and cortisol increase and blood flows away from the brain to the muscles.

2) The resistance stage

Overtime, if you are under constant stress your adrenal glands continually release adrenaline and cortisol to deal with it. They are going to full efforts to cope with the situation and often you can start to feel irritated and pressured.

3) The exhaustion stage

This is where the adrenal glands have been so over worked that they no longer function efficiently and optimally. They are exhausted which means the body can’t cope with anymore stress. As a result the person can feel exhausted, weak, burnt out and depressed.

Symptoms of Adrenal Dysfunction  

Difficulty falling asleep

Dizziness when standing up suddenly (especially in the morning out of bed)

Fatigue, apathy

Slow starter in morning

Clenching or grinding teeth

Poor appetite (no breakfast)

Salt craving

Low libido

Muscle aches/cramps


Poor memory and concentration

Insomnia, poor sleep

Inability to deal with stress

How to Support Your Adrenals Glands: 

Diet – Blood Sugar Balancing (cornerstone of adrenal support)

- Eat little and often – about every 3-4 hours

- 3 main meals with snacks in between

- Avoid refined carbohydrates

- Increase whole grains

- Good quality protein at each meal and snack

- Increase high fibre foods (water soluble especially as slows digestion, absorption of carbohydrates, increase cell sensitivity to insulin)

- Increase essential fats such as oily fish, avocados nuts and seeds.

- Drink enough water/fluids

- Avoid stimulants –alcohol, tea, coffee, cola drinks, chocolate, cigarettes

Foods to Avoid

Caffeine is a stimulant and can cause irritability and lead to over stimulation of the adrenal glands so the body is less able to cope with stress. It can prevent the absorption of some essential nutrients – zinc and iron.

Alcohol – Excessive intake depletes many vitamins and minerals which can impair the detoxification process of the liver and cause adrenal stimulation.

Sugar in excess impairs the function of the adrenal glands and has been linked with suppressing the immune system.


B vitamins

When under stress your body requires more B vitamins which are involved in protecting the nervous system. As they are not stored in the body they must be taken in sufficient amounts at all times. Supplementation of a B complex is important for energy production. Good food sources of the B vitamins are yeast extract, green leafy vegetables, eggs, salmon and whole grains.

Vitamin C – 2-3g per day

Vitamin C is vital to help the body cope with stress. Large amounts of vitamin C are stored in the adrenal glands and levels are significantly reduced when one is under stress. Good sources are from fresh fruit and vegetables. A daily supplementation of at least 1000mg of vitamin C per day should be recommended too.

Zinc – 15mg per day

Zinc is necessary for the production of the adrenal hormones and it is therefore extremely important to ensure optimum levels of zinc are maintained in the body. Zinc is often lacking in today’s diets and therefore a zinc supplement could well prove extremely beneficial

Magnesium – 300 mg per day

Magnesium helps to reduce the risk of adrenal exhaustion from chronic stress. It is essential for production of enzymes and energy needed in adrenal cascade. It is key in blood sugar control. It also helps to relax the nerves which can be very helpful in maintaining nervous health.

Herbs to Help Stress

Siberian Ginseng maintains adrenal function by supporting and rejuvenating adrenal function. It is an adaptagen meaning it either helps to increase or decrease cortisol and DHEA. It has calming effects.

Liquorice Root can help anxiety disorders and encourage restful sleep. It increases energy and can raise cortisol levels. It also helps decrease symptoms of hypoglycemia.


Adrenal cell extracts from bovine or porcine can help to restore adrenal function which is useful in adrenal fatigue/exhaustion. It encourages the secretion of a variety of adrenal hormones such as adrenaline and noradrenalin.

Digestive Enzymes

Stress can play havoc with the digestive system by inhibiting digestive enzymes. This can lead to indigestion, bloating, gas, heartburn, constipation or diarrhoea. Supplementing digestive enzymes prior to, or during a meal, can help to eradicate some of the problematic symptoms.

Lifestyle recommendations

  • Stress Management – meditation, prayer, deep breathing
  • Time management –learn to say “no”
  • “Me time” – pamper yourself, massage, relaxation, hobbies
  • Enhance and cherish important relationships – family, friends, better communication
  • Identify “energy robbers” in your life – person, place, environment, work
  • Appropriate exercise – regular but not excessive – tai chi, yoga, pilates, walking, swimming

If you would like to transform your energy in just 5 days then download a copy of my free Energy Ebook here

Let's Talk Supplements

Let's Talk Supplements

WARNING - Supplements is a minefield and should only be taken to 'supplement' the diet. 

It's hard isn't it? Choosing the right supplements for you. 

I’ve been recommending supplements to clients for over 10 years now and usually I like to use tests such as blood tests, urine tests and hair mineral tests before I start recommending any pills but here are my general guidelines: 

They are a supplement to the diet meaning you only need to take supplements if you are deficient in particular nutrient or you want to take preventative measures. 

You do get what you pay for when it comes to supplements so make sure you get them from reputable places such as Whole Foods Market, Planet Organic or Revital. These companies care about your health and the products they stock are of better quality. 

Be mindful of the supplements available from the high street such as Tesco, Boots and Holland and Barrett because the bioavailability (which means the absorption rate) is poor, the dosages tend to be a lot lower and they are often packed with fillers and preservatives such as caking agents. 

As a rule of thumb if you can’t pronounce it - don’t eat it.

Here are my top 10 tips when choosing supplements: 

  1. Avoid minerals in the form of oxides, sulphates and carbonates, which are difficult for your body to absorb. Choose those in the form of citrates instead. It is estimated that you will absorb only 6% magnesium when the mineral is in the form of magnesium oxide compared to 90% when it is magnesium citrate. 
  2. Choose a natural form of vitamin E (labelled d-alpha-tocopherol) rather than the synthetic version (DL-alpha-tocopherol), which is not so easily absorbed. 
  3. Choose vitamin B6 as pyridoxal-5-phosphate, not the cheaper pyridoxine as it is easier for your body to use. 
  4. Buy vitamin D as D3 cholecalciferol, not the D2 (ergocalciferol as D3  is the active form and 87% more effective at raising and maintaining levels. 
  5. Take vitamin C as an ascorbate rather than ascorbic acid. 
  6. When buying fish oils make sure the EPA and DHA ratios are 770mg and 510m respectively. Avoid cod liver oils which are extracted from the liver of the fish rather than the body of the fish as the liver contains the toxins and heavy metals such as mercury. 
  7. If taking iron supplements some can be constipated. The best form of iron that does not cause this is iron bisglycinate. 
  8. When choosing probiotics avoid the yoghurt based ones as these are loaded with sugar. It’s best to get either powdered or capsule versions. Watch out for maltodextrin as this is also a sugar which can lead to blood sugar fluctuations. Instead go for probiotics with FOS (Fructooligosaccharides). These help to feed the existing friendly bacteria in your gut.  Aim to get ones that have at least 22 billion organisms.
  9. Silicon Dioxide aka Silica functions as an anti-caking agent to prevent foods from absorbing moisture and clumping together. No scientific research has found whether it is a necessary nutrient for our bodies, nor has research found any signs that it causes harm to the body.

 Magnesium Stearate, ose endings, stearic acid, cellulose.

How I Ran Two Businesses With Burnout

How I Ran Two Businesses With Burnout

I get asked this from time to time - how did I run my business - and another one on the side - whilst dealing with chronic adrenal fatigue? 

The honest answer is - I just did. I never gave up. I carried on against all odds and powered through everything I had to do. 

But I did it in a smart way. 

Obviously when I first collapsed I didn't have a choice but to stop and rest and sleep. So whilst I was running two businesses I was running them from my bed and my productivity was massively reduced. I had to get good at prioritising things. I asked myself ‘What was the most important thing I had to do that day?’ I would only set out to achieve a MAXIMUM of three things in any given day. Anything more was too taxing and too ambitious. 

My work hours were reduced to about four hours per day - there was no way I was working normal hours. Almost every day I had to sleep during the afternoon  to recover from a crash and there were ALOT of days where I was in bed all day and just couldn't move. Not even lift my head off the pillow. 

If I started to get too tired I would stop and just say to myself - I don’t have to reply to this email now. I will do it in the morning when I wake up feeling better. 

I had the help of a few interns at the time who I relied on a lot. They were my legs and feet if things had to physically be done. This is something I highly recommend you do. Delegating is king! I did manage to go to meetings - and probably too many but I would always go straight home afterwards i.e collapse in an uber, breathe, and climb straight into bed to sleep again.  

One very important way I got through this was the support around me. I had my sister and my partner mentally reassuring me that I would get better whilst at the same time encouraging me to slow down and reminding me to take things easy and much more slowly. You must have these people in place. Please go and find them and tell them your situation. If they love you they will not ignore you. 

I had to come to terms with my reduced work load and not compare myself to ‘healthy’ individuals who were unstoppable to me at the time. That meant not surfing on social media. Seeing other peoples’ successes would crush me at times and trigger anxiety. 

In order to work as effectively as I could - feeding my body and nourishing it was critical. So eating every 3 hours was key to keeping my blood glucose up. Skipping meals was very dangerous for me. Inevitably I would crash if I left too many hours in between meals. I even set alarms to remind me to eat all my meals, snacks AND take my supplements. At one point I was taking 40 supplements a day. Please read my previous blog post here on how to identify which nutrients you need and why. 

Another thing I did was add in ‘green time’. These were allocated times throughout the day where I would stop what I was doing and take ten minutes out to mediate or do some deep breathing in order to ease my sympathetic nervous system and get my body and mind into a more restful state. This is something I always encourage to anyone in the same situation. You can used the apps Headspace or Calm to get you started. 

Exercise was out most of the time. That really had to be put on hold. As was socialising. So many times people would come to me for a cup of tea

Finally, I think the answer really is to just be sensible. No amount of pushing will cure burnout. It really is a matter of listening to your body and deciding day by day how much you are able to do without overdoing it and making yourself worse. 

Recovery is a marathon. Not a race. It’s a slow burn which is hard but that is the mindset you need to have. And you need to be ok with this acknowledgment and nod and smile in the face of it all because patience and persistence is the bottom line.


The Secret To Getting Your Energy Back

The Secret To Getting Your Energy Back

3 years ago I collapsed in the park, climbed into bed and stayed there for 3 years. 

I couldn’t move, was paralysed by exhaustion and had miserable thoughts about packing it all in. 

Since then my life has done a 180 and I’ve been on a journey of discovery and recovery ever since. 

I can safely say that I am now totally healed and will never go back to that difficult place again. 

But there were somethings that I were pivotal in this recovery process. The first being support - no way could I have done this without loved ones around me. Food. The right stuff at the right time. REST! For sure and persistence. 

But one of the most marked changes came from the nutrients I took on a daily basis. (40 a day at one point!) 

Not so long ago I did a Hair Mineral Analysis test which measures the the ratios of different minerals in your tissues. My results came back TYPICAL of someone with burnout which follows these traits: 

High sodium and low potassium levels means that your adrenal glands are in a constant situation of stress. 

AND low levels of sodium and magnesium which means the adrenals are working insufficiently aka adrenal fatigue.

I was this pretty picture ;-) 

So what did I do? I took targeted nutrients to rectify my minerals and bring all levels back to normal reserve levels. 

The results? AMAZING! I can’t tell you how much this final piece of my recovery has been the missing link. I honestly feel SO energised, much more bouncy and sleeping incredibly well. 

So if you have a healthy diet, sleep well, rest a lot and want to take your health and your recovery of burnout to the extra mile then I highly recommend you take this test and follow the nutrient protocol provided. 

Usually this test costs £200 but because I really want you to see the benefits too Im giving everyone a discounted rate. The whole test and plan is only £69. 

But I only have a limited number of kits and really want them to go to the right people! So get in quick. If you want a kit just send me a message or email me directly on

Yay! Excited for you

Top 5 Lunch Spots In London

Top 5 Lunch Spots In London

Most of you are probably eating out every day grabbing at least lunch and possibly breakfast as well. So I’ve scoured the market and come up with my top 5 health joints that are the best for the variety of choices and healthy options. 

1) Farmacy - Westbourne Grove

This place is just ‘wow’ on every count. The decor is cool and trendy. It’s full of cool kids who care about there health. The name is obviously very clever but it’s the food that really makes this place amazing with a desire to go back for more. 

The concept is plant based with an emphasis on a vegan and vegetarian diet. All dishes are free from dairy, refined sugars, addictive and chemicals. 

The menu is great because it features healthy comfort foods such as ‘The Pharmacy Burger’ and plant based ‘Ice cream Sundaes” 

All of the ingredients have been sourced from local, organic farms. 

Love it. Definitely the best health joint in town.

2) Timmy Green - Victoria

I’m obsessed with this place. The food is INSANE and if you go with some girlfriends you know you’re gonna be tagging some impressive flat lays. The menu has some great healthy options: Green Detox Smoothie and Vegan Nut Smoothie. Their breakfasts consist of Scrambled or Poached Eggs on Charcoal toast. And the lunch and dinner options range from Sashimi Salad to Paillard of Chicken with veg. Honestly my mouth is watering just reading the menu! 

But it’s the presentation that really knocks this place into one of the top spots. 

Each dish has ‘put together perfection’ syndrome and they really do have the wow factor. I mean just check out the soya matcha latte. Soo good!

The atmosphere is really cool and there is a lot of light in the restaurant so it feels fresh. 
Get in there guys. You will not be disappointed. 

3) Roots Juicery - Goodge Street

When I walked in here for the first time I was like ‘Wow’. Everything about this place really impressed me. The concept, the food choice, the presentation and the convenience.

It’s predominantly raw foods but they have meat options with their salads too such as fish, eggs and chicken. The protein choice is high (which is what I find most places lack) and everything is super fresh. 

They have rows of fridges as you walk in which offer green juices, smoothies and raw desserts for those with a sweet tooth that don’t want to have a sugar crash mid afternoon. 

The presentation of the food definitely comes with love and you feel like it’s individual and not churned out for the mass market. Lots of colours and pretty plates for a good instagram picture! 

Ask for Chantal. She's the owner. A Swiss lady who is SUPER sweet and has all the time in the world for you. 

Honestly, go and see for yourself. I love it ;-) 

4) Squirrel - Harrington Gardens South Kensington. 

Have you been here yet? The name has meaning the moment you walk in because there is a tree in the middle of the cafe and you instantly feel like a squirrel ;-)  

Jokes aside, the deli counter they have when you walk in is awesome and the lunch model they have is thus … 

Choose your base, choose your protein, pay and eat.

Good right? So that means you are in control of your diet. 

There is a huge array of vegetable and protein options that are nutrient dense and tasty at the same time. 

The branding is so cool. And different. And fun. Which makes it stand out. 

Definitely one to go and experience with your friends if you have more time on your hands. ;-) 

5) Pure - Various locations across London

There aren’t many chains out there that I like but Pure is definitely one of them. This is because the choice is really varied. There is so much goodness to choose from. It’s the type of place that really cares about your health because they offer things that we want like - coconut milk yoghurt with gluten free granola. And high protein foods like Super Egg Pots with avocado and Sorrento Chicken Salad. They have lots of vegetable options too that are high in nutrients such as Vegan Super Bowl and Deli Pots like Veg Out and A Bit Moorish (a falafel and humous snack pot) 

For dessert options, again they offer smart treats like Chia Me Up and Choc’Avo Mousse which are all made with natural sugars. 

How good is that!? Most places don’t offer that extra mile AND they have sparkling water on tap for free! Yeah. 

Obviously the multiple locations make it convenient for you. They are always super friendly the staff, no matter where you go and you don’t pay through the roof for your food!

Have a look at the nearest one near you

PMS Tips with Cleanmarine

PMS Tips with Cleanmarine

7 ways to reduce PMS

Nearly every woman on this planet dreads that time of the month because many of us suffer with PMS symptoms such as cramps, bloating and moodiness. It shouldn’t be like that however. So please read on to find out possible causes of PMS and 7 things you can do about it!

Primary causes of PMS:

• Oestrogen excess

• Progesterone deficiency

• Hypothyroidism

• Stress, adrenal dysfunction

• Blood sugar imbalances

Nutritional deficiencies (particularly magnesium and B vitamins) 

Heavy Metals toxicity 

• Impaired liver function (the liver utilises B vitamins to detoxify oestrogen and excrete in the bile)

7 things you can do: 

1. Implement a healthy lifestyle

Alcohol and smoking may affect hormones since they rob your body of nutrients and cause inflammation in the body. A paper in the Alternative Therapies in Health and Medicine Journal states that alcohol interferes with oestrogen detoxification, increasing levels and breast cancer risk. 

Hyman MA. Altern Ther Health Med. 2007 May-Jun;13(3):10-4, 16.

One study observed a strong, positive relation between cigarette smoking and risk of incident PMS. In fact current smokers were twice as likely as women who had never smoked to develop PMS. 

Am J Epidemiol. 2008 October 15; 168(8): 938–945.

So if you drink and smoke it might be an idea to cut down! 

2. Eat adequate protein 

Most people eat too many carbohydrates and not enough protein. Protein is essential for growth, development and maintenance of the body. Protein is needed to produce the hormones in the body – especially the sex hormones. So you need to eat a sufficient amount to ensure you can make the hormones you need. 

How much do you need? The average person needs 1g of protein for every kilo of body weight. So if you weight 60 kilos you need 60g of protein per day. 

3. Reduce stress

A study in the Journal of Women's Health states that women who reported high levels of stress in the two weeks before they got their period were two to three times more likely to experience physical PMS symptoms such as body aches, bloating, low back pain, cramps, and headache, compared to women who did not feel stressed early on in their cycles. 

4. Increase your greens

Dark green, leafy vegetables such as watercress, kale and spinach are high in magnesium. Magnesium is a major muscle relaxant and is associated with reduced PMS cramps.  Most women are deficient in magnesium because it gets depleted during times of stress. 

5. Correct nutrient deficiencies

A double blind placebo study gave women with PMS either 250mg Mg, 250mg Mg plus 40 mg vitamin B6 or a placebo. The results indicated that combination of Mg and vitamin B6 was more effective than Mg and placebo on decreasing the PMS symptoms.

6. Exercise 

Several observational studies reported that physical activity/exercise was associated with reduced prevalence of dysmenorrhoea. Evidence from controlled trials suggests that exercise can reduce primary dysmenorrhoea and associated symptoms, but these have been small and of low methodological quality.

7. Take effective supplements:

The following supplements are suggestions for symptomatic relief:  

Cleanmarine for women which is a unique all-in-one Omega 3, Phytonutrient and Vitamin blend. This formula also contains vitamin D and B vitamins all of which are needed for healthy hormone production. 

I have been taking this supplement for years and have noticed a huge improvement in my PMS symptoms as have many of my clients. 

You can order have a look at these products here: 

 #women #womenshealth #krilloil #omega3 #hormones #pms #cleanmarine #periods #bloggers #girls 

What I Eat In A Day

What I Eat In A Day

I've put together this blog post on what I eat in a typical day since I get asked this a lot. So see below! 

Typically I start my day with a protein smoothie which consists of an avocado, banana, protein powder (usually from KIN Nutrition), and almond or cashew nut milk from Plenish. I always have a second breakfast mid morning which is either a salmon on gluten free toast or smashed avocado. 

I love to snack which typically tends to be a a Dynabite or some nuts with a piece of fruit. 

Lunch is either at home or out and about. It's ranges from protein based dishes such as meat and veg or a protein dish from itsu such as the chicken teriyaki salad. If Im at home I'll have bean or quinoa based salads with some meat and vegetables mixed in. 

I eat every 3-4 hours so I'll have another snack at about 4pm with a cup of tea! This will be a protein smoothie or some edamame beans or a protein bar again. Sometimes I snack on hummus and crudités or freshly pressed juice such as carrot and celery juice which is excellent for the adrenal glands. 

Dinner is usually at home and I cook. It will either be a chicken roast with all the trimmings, lamb shank or fish with quinoa, bean salad and vegetables. 

If you'd like to download a week's worth of my diet then click on the 7 day menu here. 

Protein Packed Lunches


Protein Packed Lunches

I'm always banging on about getting adequate protein in the diet. Here are some lunches you can make that are super easy, tasty and packed with protein. Enjoy! 

Black Kale and Salmon Salad


Put a chopped onion into a pan with live oil and add a handful of kale. 

Cook on a low heat until the onion starts to go brown. 

Stir in a can of cooked chickpeas. 

Add some gluten free soya sauce and a pinch of salt

Put a fillet of salmon in some foil, drizzle with a little oil an lemon. Bake for 20 minutes and add in to of the kale salad. 

Pan Seared Tuna and Quinoa Salad


In a fyring pan add a tbsp of coconut oil

Once it's hot add in a filet of tuna steak.

Meanwhile cook a cup of black quinoa and a cup of brown rice in some water. Bring to the boil and simmer for 20 mins. Drain and stir in some cooked edamame beans, chopped cucumber and a dressing of your choice. 

Once the fish is cooked to your liking add to the quinoa and rice medley. 

Quinoa and Chicken Salad


Chop 100g of chicken breast into bite sized pieces. Place into a wok and cook. 

Bring to boil a cup of quinoa and simmer for 15 mins. Drain. 

Stir in some peas to the quinoa along with chopped herbs such as sage and thyme. 

Add the chicken. 

Drizzle some olive oil on top. You can add some sunflower seeds on top for a crunch too. 


My Week As A Vegan

My Week As A Vegan

So I just finished 7 days of a vegan diet and wanted to write an honest and open review. 

For those of you that don’t know the reason I went vegan for a week is because I got a really interesting question from a follower who asked me if she should go vegan or not. She had watched a documentary called ‘What the Health’ which made some strong health claims about going meat free. The long and short of the conversation was “Let’s go on a vegan week together to see if it makes a difference to our health” 

Here’s what I found…

The beginning was really hard! My cravings for meat were pretty severe and the food prep took over slightly. But after day 3 the cravings subsided (luckily) and I got more equipped in my kitchen. I have to thank avocados here because without them being a vegan would be impossible.

I honestly thought that my energy levels would not change at all - but to my surprise they were actually really good during the whole week and I didn’t crash once. So now I’m tempted to continue on for another week but Im not sure I can last that long without some flesh between my teeth (sorry!) 

So all in all I was pleasantly surprised.

After watching the document myself here are my thoughts: 

  1. They claimed that PROCESSED meat and dairy foods are directly linked to high risks of cancer and CVD. This I totally agree with largely because the statistics are all based on the SAD (Standard American Diet) So that didn't come as a shock to me.   
  2. It’s FAT that builds up in the bloodstream and blocks insulin from working which causes diabetes and NOT sugar excess. This I totally agree with too. 
  3. The candidates they filmed with these illnesses were people who were extremely unhealthy in the first place. It was not people who are health conscious and uneducated about food i.e. you and me. Meaning: 

We don't need to throw ourselves into a panic and cut out meat completely in an attempt to be as healthy as possible and prevent illness. It's about being sensible. For example, the number one source of saturated fat is dairy and dairy is linked to CVD. OK. Sure. But this doesn’t mean we have to cut out ALL meat and ALL dairy and NEVER eat it again because it is the enemy ! It just means we need to make an educated decision to MONITOR the amount at which we eat and do what is right for our bodies and our values. 

Equally I don't think the majority of people on instagram live or eat in the way an American eating a SAD does! Everyone I meet at events, at talks, in my clinic has a healthy diet with good intentions. Mostly their diets just need tweaking. They do not need to be revolutionised or radical or restrictive. 

For me the most fascinating part of the documentary was the people from Duplin Country who were debating the environmental issues that cause health issues. The fact that despite healthy diets, no smoking and no alcohol EVERYONE on the farm who were exposed to toxic chemicals had a high diagnosis of cancers. That to me says that it’s not just diet that contributes to illness! It’s multi faceted. 

What didn't shock me was the fact that the sponsors of these health associations like the BDA and AHA were the food companies that are making us sick!  It's like the supplement industry - they don't care about your health they care about making a lot of money! 

So in conclusion three things are for sure: 

1) Don’t eat PROCESSED meat.  

Processed meats are implicated in cancer and CVD. They are packed with toxic chemicals such as sodium nitrites.

2) Limit dairy intake. 

I've always believed in a dairy free diet and consistently see good results with my clients. This is largely because most people don’t have the enzyme to breakdown lactose (the sugar in milk) and because it is meant for calves who have four stomachs - not one. 

3) Eat more plant based foods.

The evidence is stacked and consistently proves that eating vegetables and plant based foods has major and systemic health benefits. 

And as for me going 100% meat free. Im afraid not. BUT I’m definitely going to eat more of a plant based diet. I’m just not ready to give up meat for good. 

Thanks for reading and thank you joining me on this vegan week

Love ya

Rosie x


My 7 Day Easy Detox With Amrita

My 7 Day Easy Detox With Amrita

I’ve just finished my 7 day Easy Detox with Amrita and Im feeling amazing. I wanted to share with you my experience.

Just to give you some background the Easy Detox is a 7 day cleanse with a healthy diet whilst taking their active detox herbal blends. And it really does what it says on the tin because it was exactly that: easy. 

On a daily basis I would consume three main meals plus two snacks whilst taking the herbal blends. And they really are so easy to take. You simply open up each sachet, pour it in a glass and mix with coconut water. 

Inside these blends are a number of cleansing herbs such as turmeric, ginger, cinnamon and liquorice.  

So not only are they effective and safe for the liver they are tasty and really work. 

After my first sachet my gut felt really cleansed and I noticed more energy as the days went on. Quite often I would pour them into a smoothie as well and just found it so easy. 

I didn’t have the detox ‘die off’ effect which most people experience on a detox instead I noticed improved mental clarity and a calm and happy state of mind. 

I did some research on these products and can honestly say that the ingredients are really sound. Multiple studies have shown the effectiveness of turmeric and it’s health benefits. In the Journal of the Medical Association of Thailand a study on rats with diabetes was conducted and turmeric helped to repair and regenerate their damaged livers. 

Ginger is excellent for the immune system and a study in the APJTB concluded that ginger extract can inhibit the growth of many different types of bacteria. And liquorice is an adaptogenic herb which means that if your cortisol levels are high or low they will bring levels back into balance. Liquorice therefor is a great tonic for the adrenal glands. 

So if you are looking to do an easy but very effective home cleanse then the Easy Detox is for you. If your goals are weight loss, improved digestion and more energy then you can expect that at the very least in as little as 7 days.

How Not To Burnout

How Not To Burnout

We all know that having no energy means that we can't do anything. Our social plans get cancelled, we don’t exercise, we feel complacent and lazy and nobody wants that. Trust me ! I know! I've been so exhausted I couldn’t even lift my head off the pillow! Which is why I've put together this article to share with you my tips on eating for energy and preventing burning out in the busy lives we lead.

So first things first - how tired are you? On a scale of 1 to 10, 1 being the lowest, 10 being the highest - where would you put your energy? If you’ve said 5 or less or simply want more energy then here are my 7 steps to doing so: 

1) Balance blood sugar

The first thing I always address is making sure that blood glucose is kept on an even level throughout the day. Fluctuating blood glucose leads to energy slumps which is what you want to avoid if you are already tired. So eating regularly is key. Every 3-4 hours is recommended. And no skipping meals as it leads to bad food choices later which is likely to lead to sugar cravings and overeating. 

2) Avoid caffeine

Contrary to popular belief and the health benefits of caffeine, for people with energy issues it’s a double edge sword. Why? Because it wreaks havoc with your blood sugar levels and affects your body’s natural energy source. Yes it gives you a boost but it’s only temporary and it’s superficial energy. In the long run it just makes you more tired. EVERY patient I’ve seen who has cut out caffeine have noticed dramatic improvements to their baseline energy levels. So consider swapping your coffees and teas for caffeine free alternatives such as peppermint, ginger, lemon tea etc. 

3) Deflect Stress

This means getting good at dealing with stress and not letting it affect you. Easier said than done. I know. But too much stress overworks the adrenal glands and eventually will make you exhausted (aka burnout) I always say that stress is going to happy but how we respond to is a choice. It’s always a good idea to start putting things into perspective by asking yourself these three questions:

  1. Is it the end of the world? 
  2. Will it change in time?
  3. Is there someone worse off than me? 

Try this. It’s a practise thing though ;-) 

4) Get enough sleep 

Getting enough sleep for good energy is an obvious tip but honestly no one sleeps these days!! WHY!? It’s sooooooo important. Most patients I see get an average of 5 hours a night. 5!? How do they expect to function on that!? Your body is not a machine. We need to rest and sleep. We need a minimum of 8 hours per night. And the hours of sleep you get between 10pm and midnight are the most boosting! So please don’t skimp on sleep. It’s absolutely vital for healthy energy maintenance. 

5) Cut back on aggressive exercise 

A common misconception is that people who are tired all the time tend to think that by doing more exercise it will give them more energy. WRONG! Well not totally but here’s the caveat: If you are tired all the tired and have issues with low energy chances are you actually need to rest and BANK as much energy as possible. Your body is like a bank account. You have to deposit as much energy as you can. So aggressive exercise such as HIIT classes, running and boxing can tax the adrenal glands and mount a stress response which is not what you want if you are on the way to burnout!! Nooooo. This is a common mistake my clients make. So look at your exercise regimen and cut back on the aggressive exercise and start to introduce more calming and restorative activities such as yoga, pilates and walking in nature! (Im not a hippy I promise and trust me I used to be a gym freak but now Im totally converted) 

7) Take effective supplements 

This is a minefield and I could write a book on this but supplementing certain vitamins, minerals and herbs can be a game changer if you’re struggling with low energy. But which ones should you take!? Here are my top 3 energy nutrients: 

  1. B vitamins - literally fundamental in producing ATP (adenosine triphosphate) your body’s energy source. 
  2. Protein powder - most people do not eat enough protein to maintain energy and support growth, repair, recovery AND the manufacture of all the hormones. 
  3. Siberian ginseng - this is an adaptogenic herb which helps to support the adrenal glands at times of stress. 

Please be advised that you do get what you pay for when it comes to supplements so purchasing them from reputable companies that care about your health is a worth while investment.

So that’s it! Hope you enjoyed this article. If you’d like to read more then please go to my website

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.