Mood boosting foods for your wellbeing

Nutrients affect your overall wellbeing and what you eat can boost your mood.

Dopamine and serotonin are neurotransmitters which are responsible for your mood.

It is a complete process but if your diet contains nutrients that promote the production or enhance the performance of neurotransmitters then research supports evidence of improved mood, mental alertness and recall efficiency.

So what food do we need to consume to maintain a healthy mind?

Omega-3 primarily found in oily fish, However, a quality supplement is ideal for those who do not consume fish or only eat one to two portions a week. 

Leafy Greens such as spinach and broccoli contain folic acid and some B vitamins both recognised as contributors to improved sleep and alertness. Research has suggested that selenium found in broccoli can help alleviate anxiety.

Filtered water the secret to inner health. We often mistake hunger for thirst, we ignore the dryness of our skin and reach for face or hand cream, we dismiss headaches as a sign of hydration and blame stress or current pressures of the daily routine.

Drinking water is literally your life source. When your body cells dehydrate all your internal systems begin to malfunction. We experience disturbed sleep, cramps, brain fog, increased anxiety, general aches and pains and most importantly lack of energy.

The amount of water your body requires depends on your daily activity and food intake. However as a rule of thumb an adult should aim for approximately 6-8 glass (1.2 litres)

Filtering your water can enhance the purity,

Body Positive starts from within


Today I write from the heart.

Many years, in fact most of my life, I have denied having an eating disorder or body dysmorphia, but I know I do.

At the age of 51 I still battle daily with how my body looks. I see the bones, the protruding rib cage, and now the sagging skin. It makes me feel physically sick, but I still don’t allow the weight to go on.

I am not alone, statistics and media tell us this daily, yet how we manage this life long battle is whats important. 

My life has been turbulent to say the least, memories of passion, excitement, luxuries, as well as tears, fights and inner dread. Yet these experiences have made me the person I am today. Despite the eating disorder and body dysmorphia I am confident in my career, confident as a person and happy.

So what is wrong? Nothing, but I wish to share to help others like me reagin some of their inner self-love and feel confident in their skin. 

I may dislike what I see, but I love how I feel.

You see there is a trick to this, not so much a trick but a powerful skill of positive belief. I deeply and passionately accept what I am, I may not like it (I don’t) but I accept it and make the best of it.

The way we mentally manage our inner emotions
shows on our exterior. 

In the morning, evening or whenever I see a glimpse of my body, I create a positive mindset, I remind myself it could be worse. I visualise images of others who are not so fortunate as me; can’t walk independently, no longer have a complete body and then I selfishly regain inner confidence and make the best of what I am fortunate to have.

Many of you know I am a holistic nutritionist. I am physically healthy as I eat the correct foods to allow my body achieve optimum health, without the weight gain……..
Over the past 18 months I have been working with clients who have identified that their weight issues were deep rooted and required other elements of their lives to be addressed. Once I had supported them manage these issues and achieve their personal goals, they wanted more, they wanted to make their new found bodies feel and look amazing. I steer them towards body products that are natural and add no further toxins to their now new balanced bodies, and from next week I will be steering them to a sensual lingerie site.

Why sensual, sexy and daring lingerie,
because my female clients have asked me to. 

When we feel good on the inside and outside we naturally walk and talk differently. Our entire personality changes and we grow a new confidence. The new lease of positivity can open doors of opportunity and propel you towards your individual success and professional goals. 

Don’t miss out on this amazing opportunity to become
empowered from inside out

Like this blog post, visit the Facebook site and like the page so not to miss the launch of the lingerie.

Working from my Den reduces my working hours

I want to share a secret with you……it’s so good you will want to share it too…..

My working day has decreased from an average 8 hours right down to 5 hours freeing up time for my mental and physical wellbeing, which supports the efficient productivity of my days.

8 – 5 = 3 hours Me Time


So how did this transformation happen? Simple – My focus changed. 

Before I explain the change, you need a brief insight into my typical ‘old’ working day.

My working days started with the sound of my alarm ringing in my ears!!! I would drag myself out of bed, and when standing under the shower I desperately tried to compile my to do list. I would also do my hardest to avoid immediately launching into stress mode with the realisation there weren’t enough hours in the working day to get the tasks completed.

I would skip breakfast mainly due to feeling I didn’t have the time to spare. Pour a coffee and get to work sat at my desk. By midday I felt brain dead and stifled by the enormity of my to do list, and panic set in so I simply couldn’t focus.

Lunch came and went with maybe a quick snack, often a piece of fruit or raw vegetables mixed in yogurt and another coffee or water.

Before I knew it 6pm was staring me in the face and my to do list was still to do!

I used to turn off my computer, prepare an evening meal for my family and then collapse mentally exhausted. 

I was constantly stressed, fearful that I was failing everyone around me.

My moment of Clarity and Focus


It was a usual morning manic, non productive morning and I was struggling to write my daily article. I turned and looked into my garden and then I saw it.

In my minds eye clear, crisp and colourful I was looking at a open creative office space.


Not in great shape as due a coat of paint!!



Three years ago my father and I built from reclaimed materials a play house for my daughter. She no longer used it, and it stood empty in the garden.

The image I was seeing was the play house, except it was a functioning office.

Interestingly I had created a ideal office space draft several years earlier and the theme was open airy and away from routine, so here it was, the empty play house became my working space, aka Kay’s Den.


It has wi-fi, lighting, no heating (I wrap up in blankets and use hot water bottles). My chair is my pilates ball, so I am strengthening my core when sitting and avoiding the slouch posture. The door is open to allow fresh air fill my lungs and I hear natures songs to soothe my senses. I have satisfied my entire mind, body and soul. 


My work is far more efficient and tasks are completed prior to their deadlines, leaving time for me. My daily fear of incomplete work is no longer there, and my stress levels are almost non existent.












I wake and take my breakfast to Kay’s Den. I sit with the door wide open looking out into my garden whilst mindfully eating. With some calming balancing breaths I turn to my computer and begin with no stress, no pressure and more importantly no brain fog.

Now I know building a den is not an option for many, but the essence behind this change is focus on your environment.

If the surrounding environment is supportive to the work to be completed your productivity will be greater. Open windows where ever possible, to allow fresh air in. Take a few moments to focus on your breathing, visualise clean energy filling every cell within clearing your brain ready for focus.

Make sure your chair supports your body, Check that posture regularly. If you do have to sit at your desk hour after hour, stand and stretch to the ceiling and turn side to side. Doing this at regular intervals supports effective digestive function as it allows the bowel natural peristalsis to work optimally, resulting in less bloat and reduced waistline discomfort.

Eat and drink. Hydration is essential for cell health. If you feel thirsty so to are your cells including those in your brain. When cells become dry they are less effective and the functions are compromised. Next time you start to feel your head aching, have a glass or two of water, stretch and breathe deep breaths, before you reach for chemical based painkillers.

Food is just as vital as water, nutrients must be present for the cell to function. Poor nutrition can result in brain fog, headaches, bloat, swollen ankles, irritability, mood swings and fatigue.

So my secret is
create the right atmosphere for the job.


If you can’t work efficiently at home and have no desire to build a den, take yourself to a small health food café or the local library or even an art museum. The correct location can inspire and stimulate the imagination to enable better work in less time.

Dull uninspiring surroundings fail to stimulate our senses leaving us blocked and failing… open airy vibrant spaces stimulate and provoke every sense and switch the imaginative switch on full… resulting in high quality work created through focus and purpose.

Try it and see……


If you would like me to support you focus on your tasks, connect with me

Visit my vision board page to let your imagination drive your future.

Aroma to soothe your senses:The Power of Oils

The aroma of a room can influence the ambience and the mood of those in it.

Aroma oils have the power to soothe your senses, yet creating the right atmosphere is a challenge owing to our senses being in control. Our sense of smell is linked to our limbic system in the brain, triggering our emotions and memory bank. Aromatherapy can enhance, or stimulate responses and getting it wrong can have negative experiences.

During my time as a nurse the smell of disinfectant was sometimes overpowering, and whenever I smell similar aromas to Dettol, I instantly visualise infected wounds, metal beds and the sluice area!! In contrast when I experience delicate aromas of rose I recall fond childhood memories of hours spent on the garden making rose petal water, laughing with my nanna and being free.

Today we spend many hours and great amounts of money furnishing our homes, yet are we fragrancing our rooms correctly to complement our visual image?

Candles are a popular choice, though restrictive when we have young children or pets close by. Diffuser rods are effective, though often lose their intensity quickly, plug in’s are a great idea but what if you don’t like the chemical element within the oils.

I have always had to be careful using room fragrances as my daughter suffers with a chronic lung condition. It was during my training as a Reflexologist that I found the amazing products of Neals Yard Organics. Their essential oils were perfect for my clients as they are organic and as soon as they introduced their diffuser range I was hooked.

Not only can I use the oils on my clients skin, they can inhale the aromas and soothe their senses, a win-win situation for all.

So what oils should you use to create the atmosphere to compliment your furnishings? I have created a guide you. Once you get to know the aromas you can experiment by mixing the oils together or select the pre mixed options listed within the guide.

At the end of the page you can downloaded or print off a PDF version of the oil guide for future reference.

Each oil name is a live link to the Neals Yard Organic site to purchase direct. Simply click on the name and the page will open in a new window.

If you would like any further information the read more section opens up further information on each oil.

In the Bedroom.

Sleep is essential for wellbeing. Lack of sleep can lead to irritability, exhaustion, fatigue, headaches, joint stiffness plus many more conditions.

Oil – Jasmine – To encourage sleep, a sweet and sensual aroma, that can enhance sensuality.

Oil – Sandalwood – Ideal for becoming still (mindfulness or meditation), promotes a calmness and overall wellbeing. Read more

Oil – Ylang-Ylang – Perfect for creating a relaxing atmosphere with a sensual undertone.

Oil – Chamomile – Soothes and relaxes with its delicate herby aroma. Read more

Oil – Lavender – Cleansing, refreshing soothing and calming an excellent all round oil. Read more


In the Living Room

Oil – Bergamot – Calming and relaxing

Oil – Geranium – Uplifting and restoring Read More

Oil – Rose – Calming and soothing


In the Office

Oil – Eucalyptus – Cooling and refreshing, great for clearing sinuses. Read more

Oil – Peppermint – Stimulates the mind

Oil – Lemongrass – Energising and stimulating

Oil – Pine – Refreshing and energising. Read more


So now you know which oils to use you require a diffuser to compliment your homes decor.

Neals Yard Organics have some amazing diffusers which compliment your home.

Esta Aroma Read more

Sophisticated and stylish, the elegant bamboo Esta Aroma Diffuser brings a touch of aromatic eco-lux living to any room.  The beautiful sustainably-sourced bamboo is cut by hand to allow maturing flowering strands to flourish.  Creating a fine aromatherapy-infused mist, it’s ideal to help counteract drying central heating.


Soto Aroma Read more



Elegant and aesthetically pleasing, the Soto White delights your senses and adds luxury to everyday living.

The Soto diffuser has colour changing mood lighting, which moves through a rainbow of colours, it can also be set on a single colour of choice. There is also a no light option, to continue soothing whilst you sleep.

The Soto aroma diffuser also acts as a mini humidifier, creating a cool, scented and relaxing mist which will spread fragrances quickly and effectively.

Click the link below for your PDF Essential Oil Guide

Essential Oil Guide

Probiotics linked to ease symptoms of depression

Recently I have been researching how our diet can influence mood, in particular probiotics. There are many claims to diet affecting overall health, and now researchers are finding some positive results that support diet can influence our moods.

Being a holistic nutritional coach, my focus with all my clients is to gain a true picture of their life; even the areas they initially feel have no connection to their physical and mental health and wellbeing. Even finding time to sit calmly on the toilet is a challenge to some, and more often than not they present with bloat and stomach cramps. A busy schedule is not ideal for a healthy body, though there are strategies we can adopt to improve the function of our systems despite the daily stressors we expose ourselves to.

A trial involving 44 adults with IBS has shown promising results, though as with most trials further research is required. Yet the trial did suggest that taking a probiotic can improve symptoms of depression. Read the full article here: McMaster University. “Probiotic use linked to improved symptoms of depression.” ScienceDaily. (accessed December 23, 2017).