Eat Sleep Rave Relax

Breakfast on the go today! 🚗🍌🥜🍞

I wanted a breakfast that was quick, portable and packed with fibre to keep me fuelled through a busy morning.

🥖 2 small slices seeded sourdough
🫒 2 tsp extra virgin olive oil
🍌 1 banana
🥜 20g sugar-free crunchy peanut butter

Nutrition (approx.):
⚡ 400 kcal
🌾 50g carbohydrates
💪 14g protein
🥜 20g Fats- Extra Virgin Olive Oil & Peanut oil
🌱 12g fibre

This combination delivers slow-release energy, gut-friendly fibre, protein for fullness and heart-healthy fats. It’s a simple breakfast that helps support energy, concentration and satiety throughout the morning and past lunch time. High fibre breakfast for sustained energy 🥖🍌🥜
This quick breakfast delivers fibre, keeping you fuelled throughout a busy Morning.

🎧🍎 Snacks are everything!

Big shout out to superstar DJ who has a packed schedule of gigs today and shared her snacks on her profile with a great selection of snacks for the road. 🙌

For DJs, artists and anyone working long days, the key is combining:

🥜 Nuts & seeds
🍇 Dried fruit
🧀 A source of protein

This helps stabilise blood sugar, sustain energy and keep concentration sharp throughout the day.

💡 Easy snack ideas:
🌰 Almonds/walnuts
🍏 Apple & nut butters on oatcakes/rye bread
🥚 Boiled eggs
🧀 Cheese & oatcakes
🍊 Easy-peel fruit
💧 And don’t forget hydration! Aim for around 2 litres of fluid on performance days. Water is best, with tea, coffee and soft drinks also contributing. Staying hydrated helps keep your brain performing at its best.

🍺 If optimal performance is the goal, keep alcohol to a minimum and fuel your body like the professional you are.

👏 Great organisation is often half the battle when it comes to avoiding energy crashes and late-night fast-food runs. Good luck with the gigs

🎵 Eat. Sleep. Rave. Relax.

🚆 Today I’m on my way to Birmingham with a huge smile on my face! 😊✨

I’ll be attending the Awards and Honours Ceremony at Birmingham Town Hall, celebrating the very best of our profession. 🏆💚

The ceremony recognises excellence, innovation and impact across dietetics and It feels especially meaningful as we celebrate 90 years of the British Dietetic Association during Dietitians Week. 🎉🎂

Win or lose, I’m incredibly proud to be shortlisted in the final three for Social Media Influencer of the Year. 📱✨

As I travel, I’m reflecting on how long it has taken me to get here.

This year has been extraordinary. What strikes me most is that I finally feel I am exactly where I am meant to be, doing work that genuinely lights me up. It doesn’t feel like work. There is a sense of joy, purpose and ease in what I do now. ❤️🌟

I think that’s come with age and experience. I understand myself better. I’m more focused, more confident, and less afraid to do things my own way. 💪✨

For over 20 years, music has been a huge part of my life, and I love that it remains woven into my work today. 🎶🎧 I love dance music. I love dancing. I love the freedom, connection and joy that comes from being on a dancefloor. 💃🕺✨

Increasingly, I find myself bringing those same qualities into my work as a dietitian helping people nourish themselves, thrive and feel more connected to who they are. 🥗🍎🥕🍓🫐🥑

From supporting infant feeding 👶🤱 to women’s health 🌸, gut health 🦠, mental wellbeing 🧠💚 and helping people build healthier relationships with food 🍽️, I feel incredibly fortunate to do work that makes a difference.
Whatever happens tonight, I already feel grateful. 🙏💚

Here’s to celebrating dietitians everywhere this Dietitians Week. 👩‍⚕️👨‍⚕️🩺🍏

Wishing you a wonderful day filled with joy. 😊🌈✨

💚 What brings you joy? 💚
🌟🍎🎶💚

Happy Dietitians Week! 🎉

So what do I do as a Registered Dietitian?

My journey started in music over 30 years working across festivals, live events, and the biggest of them all, .

I’ve worked with over 3000 global artists, DJs and crews from the likes of and to and observing the habits that help them perform and sustain success at the highest level.

Now, as a return-to-practice Registered Dietitian with lived experience and over 5 years of postgraduate training, I bring that world together with science and evidence-based nutrition to help YOU thrive.

Whatever your life stage, my goal for you is simple: to help you thrive, well nourished, survive the rigours of the music industry and able to enjoy life again.

I support performance nutrition, gut health, weight management, sleep, recovery and mental wellbeing through my Eat • Sleep • Rave • Relax model 💧💤🎧🥗

I also work with neurodiverse individuals and people in the music industry, where burnout is very real, helping build simple, sustainable habits that actually stick for both body and mind.

As a mother and grandmother, I’m also a UNICEF Infant Feeding specialist, working in hospital and currently deepening my learning by studying pregnancy and women’s health at an advanced level because supporting life from the very beginning really matters.

And underpinning everything I do is sustainability, creating healthier habits for you and for the planet 🌍

If you’d like support, you can book me directly for 1:1 sessions or a 6 month programme. Link in bio 💚

Let’s build something that actually works for your life and helps you thrive ✨💚💚💚

A Friday note for anyone who may be struggling today. 🤍

If you are feeling low, carrying grief, or experiencing loss, I am thinking of you. Some dear friends of mine are walking through difficult times at the moment, and it feels important to acknowledge that life can feel incredibly hard sometimes. As M. Scott Peck wrote, “Life is difficult.”

Please know you are not alone. I will be holding you in my thoughts and sending love, strength and hope.

The difficult moments will not last forever, even if they feel totally overwhelming right now.

And if things feel too heavy, please remember there are always people to talk to and support available.
Please reach out to appropriate organistions, family and friends.🤍 There is always hope 💚💚💚

hubofhopeuk


Take gentle care of yourselves this weekend. Go softly into the world.

These past few days have been so hot 🥵 on London, encouraging you if you can or after work, take a moment to relax and sleep. As suggests, be more this 🐆 and take a moment… go on… just 30 seconds.
Relax those shoulders, breath in, breathe out slowly and be more like this Leopard. Nature always shows us how its done … your system needs this. This is your moment, take it …

I love mint 🍵tea and grow mint 🪴in my garden. If you want to make Morroccan mint tea, pick fresh leaves and steep in hot water, fresh and delicious. Add a little honey if you want to sweeten.

☀️ With temperatures rising and today a possible 35 degrees in London today, here are some helpful NHS Tips ☀️

1️⃣ Stay Out of the Sun
* ⏰ Avoid the sun during the hottest hours: 11 am to 3 pm.
* 🌳 Stick to the shade, wear a hat, loose clothing, and apply high-factor sunscreen.
* 🛑 Skip strenuous exercise during peak heat.

2️⃣ Keep Cool & Hydrated
* 💧 Drink plenty of cold water (limit alcohol, caffeine, and hot drinks).
* 🧼 Take cool showers or splash water on your skin.
* 🥗 Eat light, water-rich meals like fruit and salads.

3️⃣ Keep Your Home Cool
* 🪟 Close windows and blinds during the day when it’s hotter outside.
* 🌙 Open windows at night to let cooler air in.

🚨 Heat Exhaustion vs. Heatstroke
If someone shows signs of Heat Exhaustion (dizziness, heavy sweating, intense thirst, or nausea):
* Move them to a cool place.
* Give them cool water to drink.
* Cool their skin with a damp cloth or fan.
* Most people feel better within 30 minutes.

⚠️ When it’s an Emergency: If they don’t improve after 30 minutes, or if they show signs of Heatstroke (confusion, rapid breathing, body temperature above 40°C, or loss of consciousness) call 999 immediately.
👉 For more detailed advice, visit nhs.uk or use NHS 111 Online for non-emergencies.
Stay safe and look out for older people and vulnerable neighbours! 💛 Remember to never have babies in direct sunlight

Advice from the NHS and Gov.UK