This recipe is rich in protein from tuna, supporting muscle repair, hormone production, and overall development. It also contributes to heart health through the monounsaturated and polyunsaturated fats found in tuna and mayonnaise, which can help lower bad cholesterol and reduce the risk of heart disease. Additionally, it provides a range of essential vitamins and minerals - vitamin A and C for immune support and vision, and iron and zinc for red blood cell production and immune function. Serves: 1 Ingredients • 1 can tuna, drained (approx. • 145g net weight) • 2 tbsp mayonnaise • 1 tsp capers • 1 celery stalk, diced • Sea salt and black pepper, to taste • 40g mini whole wheat pitta, cut in half Method In a small bowl mix the tuna, mayonnaise, capers, and celery together. Season with sea salt and black pepper. Stuff the tuna salad into the pitta and enjoy! Looking for more recipes like this? You should check out my free Healthy Picnic Ideas Guide which has 39 delicious recipes available for you to download.

This recipe is rich in essential vitamins, including A, C, E, K, and several B vitamins, which support immune function, skin health, energy production, and blood clotting. Vegetables like purple cabbage, carrot, and iceberg lettuce provide a good source of dietary fibre, promoting digestive health and helping to reduce the risk of heart disease, diabetes, and obesity. Naturally low in fat, this dish is a heart-healthy option suitable for those managing their fat intake and aiming to maintain balanced nutrition. Serves: 4 Ingredients • 85g rice vermicelli noodles • 2 tbsp tamari • 1½ tbsp rice vinegar • 2 garlic cloves, minced • 1½ tsp ginger, minced • 1 tbsp water • 8 rice paper wraps • ¼ head iceberg lettuce, leaves pulled apart • 1 medium red pepper, sliced • 1 large carrot, shredded • 2 cups purple cabbage, thinly sliced (approx. 140g) Method Cook the noodles. Rinse under cold water and drain. Set aside. In a bowl, whisk together the tamari, rice vinegar, garlic, ginger, and water. Soften a sheet of rice paper by submerging it in water for five seconds. Transfer to a plate. Arrange the lettuce, vermicelli, bell pepper, carrot, and cabbage near the bottom of the wrap. Fold the bottom over the filling, then fold the sides. Tightly roll the rice paper until it is completely wrapped. Repeat for all wraps. Dip into the sauce and enjoy! Looking for more recipes like this? You should check out my free Healthy Picnic Ideas Guide which has 39 delicious recipes available for you to download.

This spinach dip is the perfect combination of creamy and nutritious - it's great as a meal-prepped snack, or as an impressive nibble for hosting. Pair with your favourite chopped veggies! What's great is that this recipe is rich in essential nutrients, offering a range of vitamins and minerals. Spinach and bell pepper provide vitamins A and C for immune and skin health, while Greek yoghurt adds calcium for strong bones. The mix also supplies potassium, magnesium, and iron to support overall bodily function. High in dietary fibre from the vegetables, it supports digestion, blood sugar control, and satiety. Greek yoghurt also delivers a good source of protein, which is vital for tissue repair, hormone production, and maintaining healthy muscles, bones, and skin. Serves: 4 Ingredients • 200g baby spinach • 240g plain Greek yoghurt • sea salt and black pepper, to taste • 1 large carrot, cut into sticks • ½ large cucumber, cut into sticks • 2 celery stalks, cut into sticks • 1 medium yellow pepper, sliced Method Heat a pot over medium heat. Add in the spinach with a splash of water. Cook for about five to seven minutes, stirring occasionally, until the spinach is wilted. Remove from the heat and cool slightly. Roughly chop the spinach and transfer to a bowl. Add the yogurt to the spinach. Stir and season with salt and pepper. Serve the dip with carrots, cucumbers, celery, and bell peppers. Enjoy! Looking for more recipes like this? You should check out my free Healthy Picnic Ideas Guide which has 39 delicious recipes available for you to download.

These bites are light, refreshing and look so elegant. I love them as a light nibble at the start of a summer dinner party or bringing them to a picnic with friends. Enjoy! Serves: 2 Ingredients • 60g plain Greek yoghurt • 1/2 cucumber (sliced) • 100g smoked salmon (sliced) • 1/4 tsp black pepper Method Add a dollop of yoghurt to each cucumber slice and top with a small slice of smoked salmon. Sprinkle with black pepper. Refrigerate until ready to serve. Looking for more recipes like this? You should check out my free Healthy Picnic Ideas Guide which has 39 delicious recipes available for you to download.

Looking for a quick, protein-packed snack or light lunch that’s full of flavour and low in carbs? These Stuffed Mini-Peppers are one of my go-to recipes, easy to prep, full of satisfying crunch, and a great way to get in extra protein and colourful veg. They’re also perfect for picnics and sharing with friends. Serves: 2 Ingredients • 225g mini peppers • 60g sliced turkey breast • 3 tbsp cream cheese (regular, at room temperature) • 30g cheddar cheese (sliced) • 30g baby pickles (sliced) • 1 tbsp everything bagel seasoning (optional) Method Cut the tops off the peppers and discard the seeds. Slice the turkey into as many pieces as there are mini peppers. Fill each pepper with an equal amount of cream cheese. Place a slice of cheddar and pickle on top of each turkey piece, then season with everything bagel seasoning. Roll up the turkey and press the roll inside the pepper. Enjoy! Looking for more recipes like this? You should check out my free Healthy Picnic Ideas Guide which has 39 delicious recipes available for you to download.

A BBQ favourite with a healthy twist. Turmeric is a powerful anti-inflammatory spice, while lean chicken provides easy-to-digest protein and the crunchy slaw delivers vitamin C and gut-friendly fibre. Serves: 2 Ingredients 2 chicken breasts, cubed 1 tsp ground turmeric 1 tsp ground cumin 1 tbsp olive oil 2 cups shredded cabbage 1 carrot, grated 2 tbsp apple cider vinegar 1 tbsp olive oil Method Marinate chicken in turmeric, cumin and olive oil for at least 30 minutes. Thread onto skewers and grill for 8–10 minutes, turning halfway. Toss cabbage and carrot with vinegar and olive oil to make the slaw. Serve together.

A refreshing way to start the day or enjoy as a dessert. Chia seeds are an excellent source of omega-3s and soluble fibre for blood sugar balance, while strawberries and basil bring vitamin C, antioxidants and a lovely summer flavour. Serves: 2 Ingredients 3 tbsp chia seeds 1 cup unsweetened almond milk 1 tsp vanilla extract Handful strawberries, chopped Few basil leaves, finely chopped Method Mix chia seeds, almond milk and vanilla. Let sit overnight in the fridge. Before serving, top with strawberries and basil.

When it’s too hot to cook, this creamy soup cools you down and nourishes your skin. Cucumbers are packed with silica for skin health and hydration, while avocado delivers fibre and heart-healthy monounsaturated fats. Serves: 2 Ingredients 1 large cucumber, peeled and chopped 1 avocado Juice of 1 lime Handful fresh coriander 1 cup chilled vegetable stock or water Salt & pepper Method Blend all ingredients until smooth. Chill for 30 minutes. Serve with a drizzle of olive oil and a sprinkle of pumpkin seeds if you like.

This is summer on a plate – sweet peaches meet crunchy, prebiotic-rich fennel to feed your gut bacteria. Rocket adds a peppery kick and plenty of vitamin K, while the tahini gives you calcium and healthy fats to keep hormones balanced. Serves: 2 as a main, 4 as a side Ingredients 2 ripe peaches, halved and grilled 1 small bulb fennel, thinly sliced 2 big handfuls rocket 2 tbsp toasted sunflower seeds/ walnut halves Dressing: 2 tbsp tahini, juice of 1 lemon, 1 tsp honey, water to thin Dressing: 1 tablespoon olive oil 1 teaspoon fresh lemon juice ¼ teaspoon turmeric powder Pinch of black pepper Method Grill peaches for 2–3 minutes on each side. Toss rocket, fennel, and sunflower seeds in a bowl. Arrange peaches on top. Whisk dressing ingredients, adding water to thin, and drizzle just before serving.

Courgettes are full of potassium and water to keep you hydrated in the heat, while mint soothes digestion and adds freshness. These protein-rich fritters are gluten-free, easy on the gut and perfect as a light lunch or snack. Serves: 2–3 as a light meal Ingredients 2 medium courgettes, grated and salted 2 eggs 3 tbsp ground almonds Handful fresh mint, chopped 2 tbsp olive oil Dip: natural yogurt, squeeze of lemon Dressing: 1 tablespoon olive oil 1 teaspoon fresh lemon juice ¼ teaspoon turmeric powder Pinch of black pepper Method Grate courgettes, sprinkle with salt, and let sit for 10 mins. Squeeze out excess liquid. Mix with eggs, ground almonds, mint and season. Heat oil in a pan and fry spoonfuls for 2–3 mins each side. Serve with yogurt dip.

Insomnia is more than a sleepless night - it’s a signal from your body that deeper imbalances may be at play. If you struggle to fall asleep, wake up frequently, or battle fatigue during the day, you’re not alone. Over 40 million Americans suffer from chronic sleep disorders, and millions more have occasional sleep issues that interfere with daily life, relationships, and overall health. What’s Really Causing Your Sleepless Nights? Conventional medicine often treats insomnia as a standalone symptom with quick fixes like sleeping pills. But functional medicine looks beneath the surface. Insomnia isn’t just “in your head” - it’s a red flag that your body is experiencing dysfunction, often stemming from what Reed Davies and The Functional Diagnostic Nutrition practitioners call metabolic chaos. At the root of sleep disturbances are often hidden stressors, including: • Hormonal imbalances (especially cortisol and DHEA) • Blood sugar dysregulation • Chronic stress (mental, emotional, physical, and chemical) • Liver detoxification issues (especially if you wake between 1-3 a.m.) • Inflammation and gut dysfunction • Nutrient deficiencies and food sensitivities Your Brain Cleans Itself While You Sleep Did you know your brain has its own waste disposal system called the glymphatic system? It flushes out toxins - like the amyloid plaques linked to Alzheimer’s - only while you’re asleep. Without enough sleep, your brain can’t detoxify properly, increasing your risk of cognitive decline and mood disorders. Why Cortisol Is Keeping You Awake Cortisol, your body’s main stress hormone, plays a crucial role in your energy cycles. It should peak in the morning and drop by bedtime. But modern life - stress, screens, sugar, late workouts - throws this rhythm off, often causing a cortisol spike at night, making it nearly impossible to drift off. Functional Lab Testing: Discovering the "Why" Rather than guessing, functional practitioners use specific lab tests to identify imbalances in: • Cortisol and DHEA throughout the day • Sex hormones (like estrogen and progesterone) • Gut health and pathogens (when these are awake at night, they often wake you up too) • Blood sugar regulation • Liver detox function • Food sensitivities These tests give us a roadmap to restore your body’s balance, no pills required. Protocol for Sleep Success Functional medicine uses a whole-body healing strategy based on the main pillars of health: • Diet: Stabilise blood sugar with protein-rich snacks before bed • Rest: Aim for 8+ hours, ideally asleep before 10 p.m. • Exercise: Gentle, consistent movement (preferably earlier in the day) • Stress Reduction: Address all forms - mental, emotional, physical, and chemical • Supplementation: Personalised support like melatonin, B vitamins, adrenal nutrients, and adaptogens Healing Starts with Self-Care Ultimately, your body knows how to heal - it just needs the right conditions. By identifying and removing the stressors that drain your body’s “bank account,” and restoring balance through nutrition, rest, and support, restful sleep becomes not just possible, but sustainable. Ready to Get to the Root of Your Insomnia? If you're tired of band-aid solutions and want a personalised roadmap to deep, restorative sleep, functional medicine may be your answer. Every person is a study of one, and that’s why we start with you. Book your complimentary sleep evaluation and adrenal function screening today.

Did you know? The way we prepare food, cooking, baking, frying, fermenting, barbecuing, can change its proteins in ways your immune system might not recognize. When combined with a compromised gut barrier (“leaky gut”), this can trigger chronic symptoms or even autoimmunity. What Is Leaky Gut? Your gut lining is designed to let nutrients into the bloodstream and keep larger, potentially harmful substances out. But due to stress, infections, toxins, antibiotics, or ultra-processed foods, this lining can become permeable (“leaky”). When that happens: Partially digested food proteins can slip into the bloodstream, where your immune system treats them as foreign. When your immune system does not recognise something it mounts an attack, often by creating antibodies. Why This Matters with Processed Foods: Cooking and processing create “neo-antigens” - new protein structures that are harder to digest. These altered proteins are more likely to escape into the bloodstream through a leaky gut. Once there, they may trigger IgG, IgA, or IgE immune responses, sometimes leading to inflammation, allergies, or even autoimmune reactions. Testing Gaps: Why Standard Food Sensitivity Tests Miss This Most labs test only raw food extracts, but most people eat food that is cooked or processed. This means that reactivity to food in its real-world form often goes undetected. Example: A person may test negative to raw tomato but still react to cooked tomato sauce or ketchup. The Cross-Reactivity Risk Some processed food proteins resemble human tissues, like: Myelin (brain and nerves) Thyroid Pancreas (e.g. insulin-producing cells) This is called molecular mimicry and can cause the immune system to attack both the food and your own tissues - an important factor in autoimmune conditions. For example, gluten is a protein found in wheat, and one part of it called gliadin can cause trouble for some people, especially if they have a leaky gut. When the gut lining becomes too porous, bits of gliadin can slip into the bloodstream. Your immune system sees this as a threat and starts making antibodies to attack it. But here’s the problem: parts of gliadin look very similar to your thyroid tissue. So, in trying to protect you from gluten, your immune system may accidentally attack your thyroid too. Over time, this “mistaken identity” can lead to autoimmune thyroid conditions like Hashimoto’s. What changes from person to person is: The trigger (e.g. gluten, dairy, virus, toxin, bacteria) The tissue it resembles (e.g. thyroid, joints, brain, nerves, skin) So... If gluten resembles thyroid tissue, it may lead to Hashimoto’s. If a virus resembles joint tissue, it could trigger rheumatoid arthritis. If a food protein resembles myelin (nerve coating), it may contribute to MS. If a chemical or microbe mimics pancreatic beta cells, it can drive Type 1 diabetes. A recent article, “ Immune Reactivity to Raw and Processed Foods and Their Possible Contributions to Autoimmunity” by Vojdani et al. (2025) , draws on over 150 scientific studies and original lab data exploring how food processing impacts immune reactivity and autoimmunity. What the Research Found: Many people had stronger immune reactions to processed foods than to raw ones. Some processed foods share protein structures with the brain, thyroid, and gut Advanced glycation end-products (AGEs) which form when foods are browned or fried (like grilled meats or pastries), are compounds which are highly inflammatory and may increase the risk for autoimmunity and neurodegenerative issues like Alzheimer’s, RA, thyroid conditions and MS. What You Can Do: Choose whole, minimally processed food. Limit ultra-processed items (ready-meals, packaged snacks, fried foods) Consider food testing that includes both raw and cooked forms Track how your body responds to foods prepared in different ways Work with a functional medicine practitioner to build a food plan that supports your immune health This is exactly why my Gut & Health Reset Programme is designed not just to ease symptoms, but to help you identify your personal food and gut triggers, repair a leaky gut, and calm immune over-activation - the root drivers behind many autoimmune and chronic health issues. After months of working on this programme, it is finally ready and soon to be launched. Look out for the Early Bird discount if any of the information in this article resonates with you and you feel ready to take charge of your health.

I’m always asked how to waste less food and make groceries go further, especially with how much we all spend at the supermarket. These are the key food storage tips I share with clients to help them keep food fresher for longer, avoid common mistakes, and make the most of what they buy. Ignore Expiration Dates Most dates are just “Best By” guidelines. Learn how to judge food quality yourself. Understand When Food Really Spoils Shelf life depends more on storage conditions than printed labels. Rotate What You Store First in, first out. Regularly replace older stock to keep everything fresh. Avoid Weak Packaging Paper, cardboard, and thin boxes won’t protect your food long-term. Repackage into airtight containers. Be Smart About Sales Not all deals are truly savings, compare unit prices and read the fine print. Don’t Store Dented or Damaged Goods Even small dents can lead to contamination. Play it safe and skip them. Use Vacuum Sealers, Mylar Bags & Oxygen Absorbers These extend shelf life dramatically and protect against spoilage. Control the Storage Environment Keep food in cool (50–70°F), dry, dark spaces with minimal humidity and temperature changes. Taste-Test Regularly Open, inspect, and sample stored items every so often to verify freshness. Keep Food Away from Light Light speeds up spoilage and weakens packaging. Use dark containers or a dark pantry. Only Store What You’ll Actually Eat Stock foods your family enjoys. Otherwise, you’re just wasting space and money. Pro Tip: Set up a Food Storage Tracker Use a spreadsheet or binder to monitor inventory, shelf life, and rotation dates. It makes the whole process easier and more effective.

Are you feeling tired, foggy, or just not yourself lately? Hidden heavy metals in your body could be part of the problem. These metals like mercury, lead, arsenic, and aluminium can quietly build up over time and impact your health. But the good news? You can detox naturally, and start feeling more energised, focused, and vibrant. Here’s how to do it, step by step... What Are Heavy Metals and Why Should You Care? Heavy metals are toxic elements that can build up in your body over time. They're found in everyday things: polluted air, tap water, fish (like tuna), dental fillings, cookware, and even some cosmetics. Overload can lead to fatigue, anxiety, brain fog, gut problems, hormone imbalances, and more. Signs You Might Have Heavy Metal Toxicity You don’t need to live near a factory to be affected. Watch for: Tiredness that doesn’t go away Poor memory or trouble concentrating Digestive issues or bloating Headaches, mood swings, or anxiety Hormone issues or thyroid imbalance Skin rashes or acne Testing for Heavy Metals The best way to know for sure is to test: HTMA (Hair Tissue Mineral Analysis) reveals mineral balance and heavy metal exposure. Stool or urine tests - show what your body is actively excreting. Blood tests - more useful for recent exposures. Work with a qualified practitioner to choose the best method for you. Natural Detoxing - The Safe Way Before starting detox, support your body’s natural pathways: 1. Support the Liver Eat leafy greens, beets, broccoli, garlic, and turmeric. Drink dandelion or milk thistle tea. 2. Boost Glutathione The master detox antioxidant. Found in asparagus, spinach, avocado. NAC and alpha-lipoic acid supplements may help. 3. Get Enough Minerals Minerals like zinc, magnesium, and selenium help push out heavy metals. Eat mineral-rich foods (pumpkin seeds, Brazil nuts, seaweed) or use a good supplement. 4. Improve Gut Health Take a quality probiotic. Eat fibre-rich foods (chia seeds, oats, veg) to bind and carry toxins out. 5. Sweat It Out Use a sauna or exercise to help your body release toxins through the skin. What to Avoid During Detox Don’t attempt aggressive detox protocols without practitioner support. Avoid synthetic chelators unless medically advised. They can redistribute metals unsafely. Skip detox fads or extreme cleanses that stress the body. Hydration & Rest Are Key Drink filtered water, lots of it, to flush out toxins. Prioritise sleep: your body does deep detox work while you rest. Final Thoughts You don’t have to feel off forever. By gently supporting your body’s natural detox systems, you can reduce heavy metal load and restore your energy, focus, and wellbeing. If you suspect heavy metal issues or simply want to feel your best I’m here to help guide you with personalised testing, food plans, and supplement support.

What if the future of medicine didn’t revolve around waiting for illness to strike, but rather focused on preventing disease before it ever begins? This vision is the cornerstone of Ultra Prevention , a pioneering approach to health created by Dr. Mark Liponis and Dr. Mark Hyman - two leaders in the Functional Medicine movement. As a Functional Medicine Practitioner and Nutritional Therapist, I’ve long embraced the principles that Ultra Prevention champions. In fact, my soon-to-launch 12-week Gut and Health Reset Programme mirrors many of the same foundational ideas - but with a personalised, real-life application tailored to your unique health needs. Let’s explore this revolutionary approach to health and how my programme can help you embody it. What Is Ultra Prevention? Ultra Prevention is not just a method, it’s a mindset shift. Rather than reacting to illness, it seeks to understand and correct the root causes of dysfunction. At its heart are five essential areas of health that need to be balanced for disease prevention and optimal wellbeing: 1. Nutrition 2. Metabolism 3. Inflammation 4. Detoxification 5. Oxidative Stress When any of these systems fall out of balance, our bodies become susceptible to chronic disease. Let’s break these down. 1. Nutrition: From Overfed to Nourished We live in a world where many are overfed but undernourished. The Ultra Prevention philosophy—and my programme—emphasise nutrient density over calorie count. This means fuelling the body with whole, real foods, rich in the vitamins, minerals, and phytonutrients your cells need to thrive. 2. Metabolism: Your Energy Engine Metabolic dysfunction can manifest as fatigue, blood sugar imbalances, and weight gain. Supporting metabolism involves reducing sugar and refined carbs, increasing activity, and balancing macronutrients—cornerstones of both the Ultra Prevention approach and my Reset Programme. 3. Inflammation: Friend Turned Foe While acute inflammation helps us heal, chronic inflammation silently drives disease—from autoimmune conditions to cardiovascular issues. Identifying and removing dietary triggers, allergens, and sources of gut imbalance are central to calming inflammation. 4. Detoxification: Supporting the Body’s Cleanup Crew Every day we are exposed to toxins—from pollution to pesticides. Our bodies work hard to eliminate them, but sometimes they need help. The Reset Programme includes targeted support for liver detoxification, reducing toxic load, and restoring elimination pathways. 5. Oxidative Stress: Combatting Cellular Rust Free radicals - unstable molecules that damage cells - are behind aging and many diseases. Antioxidants from a vibrant, plant-rich diet, as well as lifestyle changes that lower stress, are key to restoring oxidative balance. My Reset programme includes 110 pages of delicious, nutritious recipes to choose from to help you increase your antioxidant intake. How My 12-Week Gut and Health Reset Aligns with Ultra Prevention My programme brings the principles of Ultra Prevention into a practical, transformative 12-week roadmap  designed for real people with real lives. Phase 1 – Remove We eliminate what’s sabotaging your health: Anti-nutrients Ultra-processed foods Excess sugar, caffeine, alcohol Food sensitivities Environmental toxins Infections This “clean slate” phase lays the foundation for healing. Phase 2 – Repair Next, we rebuild : Replenish vitamins, minerals, digestive enzymes, stomach acid etc Reinoculate the gut with beneficial microbes Repair the gut lining Support hormonal and immune balance This is where your body receives the tools it needs to restore function. Phase 3 – Recharge Finally, we turn to restoring resilience : Stress management techniques Sleep optimisation Gentle movement Breathwork and mindfulness Community building This phase supports the nervous system and integrates long-term habits.   What Makes This Programme Unique? While Ultra Prevention  offers a powerful conceptual framework, my Gut and Health Reset Programme  turns it into a step-by-step, personalised plan  that guides you through real change: Tailored to your specific symptoms and health goals Delivered with practical, actionable steps Rooted in Functional Medicine principles Designed for sustainability - not quick fixes Supported by expert guidance and optional community   Ready to Begin Your Prevention Journey? Health transformation doesn’t have to be overwhelming. It begins with small, sustainable changes , and a belief that your body is capable of healing when given the right support. Here’s what you can do right now: Read Ultra Prevention  by Dr. Liponis and Dr. Hyman for deeper insights Reflect on how you’re currently fuelling and caring for your body Make one or two small changes (e.g. add more vegetables, reduce sugar) Seek a guide or community—like my 12-week Reset Programme Most importantly, become your own health advocate Prevention is not just about living longer. It’s about living better.   Join the Waitlist – Early Bird Discount Available Soon I’m thrilled to be launching Tracy Tredoux’s Gut and Health Reset Programme  soon. If you’re ready to take control of your health, let me know asap by contacting me via my website  and you will  to be amongst the first to hear about the launch and receive an exclusive Early Bird discount . This is your invitation to not just treat illness, but to prevent it. Let’s walk this path together.

As a Functional Medicine Practitioner and Nutritional Therapist, I’ve always believed that what we put on our bodies is just as important as what we put in them. Our skin is our largest organ and a highly absorbent one. Every day, many of us unknowingly expose ourselves to chemicals and toxins through our personal care routines. Over time, these can disrupt hormones, burden the liver, and contribute to inflammation and chronic health issues. That’s why I’m passionate about using and recommending truly clean, non-toxic products – ones that support our health, rather than silently compromise it. I’m always on the lookout for brands that fit this criteria and I've recently found one that ticks all the boxes: Silklyfe . This isn't just another clean beauty brand. Their revolutionary products use silk fibroin – a naturally derived protein from the silk cocoon. And while they’re just getting started, they’ve launched with three incredible products I now can’t live without. And I’m not alone... it’s already loved by icons like Brooke Shields and Helena Christensen! What Makes It Special? In a busy market of “clean” products, very few are actually clean, effective, and kind to the planet. Silklyfe is all of these things and more. I love them because their formulations are: Free from parabens and petroleum Biodegradable Backed by years of clinical trials Designed to adapt to individual skin needs, rather than a one-size-fits-all approach Here are their products: 1. Silk Soothing Spray This cooling mist is a dream – especially if, like me, your skin tends to flare up with stress, heat, or travel. It’s designed to hydrate and protect from environmental exposure, and it’s become my go-to after a day in the city or a long flight. What I love most is that in addition to feeling really refreshing, it actually helps to calm inflammation and replenish the skin barrier. It's clean, simple, and incredibly effective. 2. Silk Body Lotion This body lotion is so deeply moisturising without any stickiness or residue. It leaves my skin feeling soft, smooth, and nourished. As someone who deals with dry skin, especially in colder months, that’s no small feat! The silk fibroin helps the skin retain moisture naturally and I've noticed an improvement in my skin's texture and resilience since using it. 3. Daily Defense+ Sunscreen This is probably my favourite of the three. It’s a broad-spectrum SPF 28 that’s packed with antioxidants and zero white cast. I love that it doubles as a facial moisturiser, neutralising free radicals while protecting against sun damage. In fact, it's so moisturising I have been known to pop it on before bed! The texture is light, not greasy, and it layers beautifully under makeup. Clean SPFs often come with trade-offs when it comes to texture or finish – but I find with this product it gets it just right. As both a practitioner and a consumer, I’m always cautious about what I recommend. But Silklyfe has truly earned a spot on my shelf (and I believe it could on yours too!).

If you have read my blog post on 'Could Histamine Be The Hidden Cause of Your Symptoms' , you'll know that some people may benefit from adopting a low-histamine diet. Serves 2 Ingredients For the bowl: 2 small chicken breasts (fresh, not pre-cooked or leftover) 1 cup cooked white quinoa 1 medium zucchini, chopped or spiralised 2 medium carrots, grated or julienned 1/2 cucumber, diced 1 handful butter lettuce or spinach 1 tbsp flaxseed or chia seeds (optional) For the dressing: 2 tbsp extra virgin olive oil 1 tsp freshly grated ginger 1 tbsp chopped fresh parsley or basil 1 tsp lemon juice (if tolerated, otherwise omit or sub with a dash of rice vinegar) Sea salt to taste Optional Garnish: Fresh coriander leaves A sprinkle of hemp seeds Method Cook the quinoa : Rinse well, then cook according to package instructions. Set aside to cool slightly. Cook the chicken : Heat 1 tbsp olive oil in a pan. Season chicken with sea salt and chopped parsley or basil. Cook on medium heat until golden and cooked through (approx. 6–8 minutes per side depending on thickness). Let rest for a few minutes, then slice. Prep the veg : Spiralise or chop the zucchini. Grate or julienne the carrots. Dice the cucumber and rinse the greens. Make the dressing : Whisk olive oil, ginger, herbs, and lemon juice or vinegar together. Season with sea salt. Assemble : Divide the quinoa and greens between two bowls. Top with veggies, sliced chicken, and optional seeds. Drizzle generously with the dressing.

Do you experience recurring headaches, hives, nasal congestion, or unexplained fatigue? You might chalk them up to allergies or stress but histamine intolerance could be playing a bigger role than you think. What Is Histamine and Why Does It Matter? Histamine is a natural chemical produced by your immune system. It plays several important roles in the body, including: Fighting off allergens and pathogens Supporting digestion Acting as a neurotransmitter in the brain But problems can arise when your body struggles to break histamine down effectively. This condition - known as histamine intolerance - can result in an overload of histamine in the bloodstream, leading to symptoms that mimic allergic reactions. What Causes Histamine Intolerance? Histamine intolerance is most commonly linked to a deficiency in diamine oxidase (DAO) - an enzyme responsible for breaking down histamine in the gut. If DAO isn’t working properly, or if histamine levels are simply too high, symptoms can appear. Contributing factors include: Genetics - Some people naturally produce less DAO. Gut inflammation - Conditions like SIBO, leaky gut, and IBD reduce DAO production. Medications - NSAIDs, antidepressants, and antihistamines can block DAO activity. Another enzyme, Histamine-N-Methyltransferase (HNMT), helps break down histamine in the brain and liver. Genetic mutations in HNMT may contribute to neurological symptoms like migraines, insomnia, or anxiety. Common Symptoms of Histamine Intolerance Because the symptoms overlap with other conditions, histamine intolerance often goes undiagnosed. Common signs include: Headaches or migraines Facial flushing Hives or itchy skin Digestive issues (bloating, diarrhoea, reflux) Low blood pressure or heart palpitations Fatigue, brain fog, or anxiety An elimination diet, guided by a healthcare professional, is the best way to identify whether histamine is triggering your symptoms. Foods High in Histamine Histamine levels in food increase as they age (i.e. the longer you have them in the fridge or cupboard). If you’re histamine-sensitive, avoiding or limiting the following can help: Fermented foods (sauerkraut, kimchi, yogurt) Aged cheeses Alcohol (especially wine and beer) Processed meats (salami, ham) Certain vegetables (tomatoes, spinach, aubergine) Non-fresh fish (canned, smoked, or leftover seafood) The MCAS Connection Histamine intolerance and Mast Cell Activation Syndrome (MCAS)  are often confused, but they are different: Histamine intolerance  involves impaired histamine breakdown. MCAS  involves overactive mast cells releasing too much histamine and other inflammatory compounds. The two conditions can overlap, and people with MCAS may benefit from a low-histamine diet during symptom flare-ups. Healing the Gut with the 5R Approach – Modified for Histamine Intolerance The 5R Framework is a tried-and-tested method in Functional Medicine. Here’s how it applies to histamine sensitivity: 1. REMOVE - Inflammatory & High-Histamine Foods Avoid aged, fermented, and processed foods, as well as common gut irritants like gluten, dairy, and refined sugar. 2. REPLACE - Digestive Support (No Fermented Foods!) Support digestion with betaine HCl, digestive enzymes, and histamine-friendly herbs like ginger and dandelion root. 3. REINOCULATE - Restore Gut Bacteria Safely Use low-histamine probiotic strains like Bifidobacterium infantis  and feed your good bacteria with prebiotic foods like green bananas and cooked, cooled rice. 4. REPAIR - Soothe the Gut Lining Support healing with collagen (instead of bone broth if you’re sensitive), quercetin, zinc, vitamin C, and omega-3s. 5. REBALANCE - Manage Stress & Sleep Stress and poor sleep can worsen histamine reactions. Incorporate meditation, gentle movement, and herbs like peppermint and nettle to lower your histamine load. Supplements That Can Help DAO enzyme supplements  can support histamine breakdown and reduce symptoms like reflux, bloating, and headaches. ⚠️ Note: Always speak with a qualified medical professional before beginning a new supplement or protocol. Ready to Take Back Control of Your Gut Health? If this sounds like you, you’re not alone and you don’t have to figure it out on your own. I'm launching a Gut & Health Reset Programme  very soon to take the guesswork out of healing. You’ll learn how to reduce inflammation, balance your gut, and feel energised again, using a personalised, Functional Medicine approach. To find out more subscribe to my newsletter  where I'll be sending out the latest news and early bird registration links.

If you spend much time reading about health and nutrition issues, it is likely that you have come across the term ‘Functional Medicine’. Functional Medicine has been described as a paradigm shift in healthcare (1 )  and is a different approach to treating chronic health conditions than the standard medical model. As a qualified Functional Medicine practitioner, I have seen first-hand how people’s health can be improved. Functional Medicine offers valuable approaches to health, particularly in areas that may be overlooked by conventional medicine, such as personalised nutrition, root-cause analysis, and lifestyle interventions. However, it is important to approach it with balance and discernment. While it can provide powerful tools for addressing chronic issues and promoting overall well-being, it should not be viewed as the sole solution. I believe it's crucial to combine evidence-based practices from both functional and conventional medicine, and to remain critical of any approach that presents itself as a one-size-fits-all or definitive solution to complex health issues. What is Functional Medicine? Functional Medicine focuses on identifying and addressing the root causes of disease, rather than just treating symptoms. It is important to understand that it does not seek to replace traditional medicine, but to complement it by looking at the areas traditional medicine does not adequately address. Traditional western medicine often has a focus on treating conditions via surgery or pharmacology, while Functional Medicine attempts to identify and remove the factors that might be perpetuating a person’s poor health. While the NHS in the UK recognises the importance of addressing root causes, budget and resource considerations mean that it is often not possible to implement this (2) . Functional Medicine may not be suitable for every health condition, but has been found to be particularly effective in treating chronic conditions, such as diabetes, autoimmune disorders, and digestive issues (3) . If you decide to visit a Functional Medicine practitioner, they will strive to create a personalised protocol that considers your unique genetics, environment and lifestyle factors. A responsible Functional Medicine practitioner will never steer you away from seeing your doctor or following their advice, but will use a combination of traditional medicine, nutrition, exercise, and other therapies to promote overall health and well-being. The goal is to identify where one or more of the body’s systems, such as digestive, immune or hormonal, has become imbalanced and seek to support this with targeted adjustments. What are the Benefits of Functional Medicine? As discussed above, Functional Medicine seeks to target the root causes of health issues, suggesting that health benefits are likely to be long term. Because the changes and protocols usually involve making healthy lifestyle changes, a protocol will often result in better overall health, in addition to addressing the patient’s particular area of concern (4) . A Functional Medicine practitioner will spend much longer with a patient than a GP could, giving them time to really understand the patient’s background, environment and lifestyle. This can uncover important information about what might be causing a bodily system to malfunction that might not be noticed by a GP who has often at least another twenty patients to see that day. Functional Medicine may help metabolic function via targeted nutrition ( 5) . Metabolic dysfunction is associated with various health issues, often related to the body's ability to regulate energy, blood sugar, and fat storage. Some common health issues linked to metabolic dysfunction include obesity, type-2 diabetes, liver disease, cardiovascular disease, polycystic ovary syndrome, hormonal imbalance and some cancers. A 2020 study into the use of Functional Medicine to treat inflammatory arthritis over a 12-week period, alongside standard treatment, found the approach to have a greater level of pain reduction and overall physical health improvement compared to a control group ( 6) . A further study that used a Functional Medicine approach to treat patients with Hashimoto’s (a type of autoimmune disorder that affects the thyroid gland and often leads to hypothyroidism) found the patients reported a significantly improved quality of life, including noticeable symptom reduction. Criticisms of Functional Medicine Functional Medicine is not without its critics, who have highlighted several issues with the approach. I am going to list the main criticisms here, along with my personal reflections on these, as a Functional Medicine practitioner myself. There is a Lack of Evidence That it Works Many people have highlighted the lack of randomised control trials or systematic reviews that could provide an evidence base to support the use of Functional Medicine, which is certainly an issue. When researching this article, I was able to locate some small-scale studies that showed promising results. However, they are too few and with too small a sample size to give adequate reassurance, showing mixed results. While there is currently a lack of large-scale, evidence-based studies on the functional medicine model as a whole, there is research supporting many of its individual components. The field is also likely to see more studies in the future as the demand for personalised, preventive healthcare grows, and institutions begin to invest more in research on holistic approaches. Although the lack of research may be an issue, I want to highlight that the data does not demonstrate that Functional Medicine doesn’t work, it is just that the data isn’t there. My own clinical experience is that when people make changes to poor nutrition and lifestyle habits by improving sleep, moving more, addressing stress and improving the quality of their food choices, these changes support any healing protocol and clients often do report positive health outcomes and feeling overall better. There is a Lack of Standardised Protocols This criticism is actually a double-edged sword. Medical institutions, such as the NHS in the UK, have standardised treatments with a limited leeway for doctors to make judgement calls. This means that, in theory, every patient should expect the same level of care, regardless of which doctor they see. On the other hand, humans are incredibly complex and a one-size-fits-all approach may not be suitable for everyone.  Functional Medicine attempts to address this by treating each patient as an individual with unique needs and issues. In my experience, this can be helpful as I am able to draw on the most up-to-date evidence and create a tailored plan for each client without waiting for the green light from an over-sized institution. The downside for me is that I often meet with clients who have been through several practitioners and have received completely different protocols, often with expensive tests and supplements, based on each practitioner’s own beliefs and research.  There is an Over-Reliance on Testing and Supplements  Functional Medicine often relies heavily on testing, such as tests for food sensitivities, hormone levels, gut microbiome analysis, genetic testing, and more. The interpretation of these tests can vary significantly among practitioners. For example, some might emphasise the role of certain biomarkers that are not widely recognised or validated within mainstream medicine, leading to different diagnoses and treatment plans for similar symptoms. While I do use a limited amount of testing with my clients, I find that it is easy to be fixated on markers and get swamped with data, making a course of action unclear. Testing can also be very expensive, which is fine if you can afford the outlay, but my ethos is that good health should be for everyone and so I will never recommend a test unless I believe it is necessary. The same can be said for supplements. It is not uncommon for a client to have a deficiency that is contributing to a chronic health condition, but that is usually only part of the picture and in many cases, the answer is to adopt a more holistically healthy lifestyle with a balanced diet, rather than substituting expensive supplements. Too Much Time, Effort and Money Can Be Spent Trying to Identify Root Cause/s While root cause identification is a valuable concept in Functional Medicine, it’s essential to strike a balance. In complex or chronic cases, where the root cause may never be fully identified, focusing on improving nutrition, addressing lifestyle factors, and removing barriers to healing (like toxins and infections) can be a more pragmatic and effective approach. By avoiding excessive focus on uncovering the root cause, the patient can focus on actionable steps that promote overall healing and well-being, rather than spending excessive time, money, and effort chasing an elusive root cause. My Approach As both a qualified Nutritional Therapist and certified Functional Medicine practitioner, my approach is as follows: Build strong foundations and start with the pillars of good health: diet and nutrition, sleep, exercise and stress coping mechanisms. Identify which of the tests is most appropriate for my client. My go-to tests are:   A Good Comprehensive Stool Test: A comprehensive stool test like the Genova GI Effects  provides a thorough evaluation of gut health by analysing the microbiome, digestive function, inflammation, immune response, and detoxification processes. It offers valuable information to identify imbalances and dysfunction that contribute to digestive issues, systemic inflammation, and overall health, allowing for personalised, targeted interventions to support gut and overall well-being. The Dutch Complete Hormone test: It is a popular test used to assess a wide range of hormone levels. This test measures sex hormones  (like estrogen, progesterone, testosterone), adrenal hormones  (like cortisol and DHEA), and their metabolites to provide a detailed picture of hormonal balance. The Organic Acid Test (OAT): This test offers a comprehensive assessment of metabolic health by evaluating gut function, mitochondrial energy production, nutritional status, neurotransmitter balance, detoxification pathways, and oxidative stress. It is a powerful tool for identifying hidden imbalances that contribute to chronic conditions and allows for targeted interventions to optimise health. Importantly, it can also help detect mould exposure by measuring specific organic acids that are byproducts of f ungal and mould metabolism . These markers indicate whether a person has been exposed to mould  or has an overgrowth of mould  in the body, particularly in the gut. The OAT is especially beneficial for people with complex, unresolved health issues, fatigue, gut dysbiosis , or mood disorders. Standard Blood Markers: I have been extensively trained in interpreting the results of blood tests. It is important to give significant credibility to blood markers in health assessments as standard blood tests offer reliable, evidence-based insights into an individual's health status. These markers can reveal critical information about metabolic health, inflammation, organ function, and more, and should not be disregarded in favour of newer or alternative testing methods. By focusing on these foundational blood markers, we can make data-driven decisions to address underlying health concerns effectively. If client’s have already had blood tests with their GP before consulting me, I always use these results as a guideline as to whether it may be necessary to go deeper into one or more specific areas. Functional Medicine blood tests typically test more markers and go deeper into specific areas related to nutrition, metabolism, hormones, inflammation, and gut health. This broader range of testing allows Functional Medicine practitioners to identify underlying imbalances   or early signs of dysfunction that might be missed with standard conventional tests, thus offering a more comprehensive approach to health assessment. Functional Medicine also often uses tighter reference ranges when analysing blood markers compared to the broader reference ranges used in conventional medicine. This approach aims to identify potential imbalances or suboptimal health conditions before they develop into more serious illnesses helping to detect subclinical imbalances and to focus on optimal health rather than just preventing disease.  References https://drmintz.com/shifting-paradigms-redefining-healthcare-with-functional-medicine/#:~:text=Functional%20medicine%20offers%20a%20promising,not%20preclude%20the%20traditional%20approach . https://www.longtermplan.nhs.uk/wp-content/uploads/2019/08/nhs-long-term-plan-version-1.2.pdf https://academic.oup.com/ajhp/article-abstract/77/8/668/5814257 https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2753520 https://www.cambridge.org/core/journals/journal-of-developmental-origins-of-health-and-disease/article/abs/improvement-in-metabolic-effects-by-dietary-intervention-is-dependent-on-the-precise-nature-of-the-developmental-programming-challenge/235882E6C206ED5BE256B44B93A27A97 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9173848/

Serves 4 Ingredients 8 chicken thighs, skin-on 2 tablespoons coconut oil 4 garlic cloves 2 lemons,juiced 1 bunch parsley 1 tablespoon rosemary Sea salt and black pepper to taste 4 courgettes Method Preheat your oven to 200°C. Place your chicken in a roasting pan, skin side up, and set it to the side. Add the coconut oil, garlic, lemon juice, parsley, rosemary, salt, and black pepper to a high-speed blender. Blend well. If there is not enough liquid add a tablespoon or two of water. Pour the liquid over the chicken. Cover with tinfoil and roast for 45 minutes. Remove the foil and roast for an additional 15 to 20 minutes until the chicken is brown. Remove from the oven and set to the side until it is ready to serve. Do you own a spiraliser? If yes, you can use it to make your noodles as directed on the package. If you do not own a spiraliser, you can create “linguini”noodles by using a vegetable peeler. Simply peel the courgette lengthwise into a bowl. You can serve your courgette noodles raw with a bit of salt and pepper with the chicken and sauce placed on top. You may also quickly sauté your noodles in a hot frying pan with coconut oil, salt, and pepper. Enjoy!