When we press our hand against our heart our brain recognises it as a reassuring touch and releases oxytocin. Oxytocin is one of the feel-good hormones, often referred to as the love hormone, which is released when we give or receive hugs, kisses, massages and so on. It’s a hormone which loves physical connection and when released it brings other feel-good hormones like dopamine and serotonin with it too, all of which help to reduce cortisol, the anxiety inducing hormone.

I have always, when anything has been off balance in my body, looked to my diet first because what we eat is just so intrinsically linked to how we feel and so that became my starting point. What I needed was simple: to focus on the foods which would nourish me from within and support my journey to wellness… I was no stranger to researching food and nutrition having been passionate about both all my life but this time the stakes were higher. It was no longer all about pleasure or the best diet to drop a dress size; this time it was all about health. I was using food as medicine.

Food is a universal language which transcends demographics: it’s how we extend hospitality, express love and nurture each other. As an integral part of our identity and culture the sharing of food is central to how we connect with each other. Whether sharing a celebratory feast or offering tea and sympathy, food brings us together at all the most important moments in our lives. 

A recent survey highlighting global sugar consumption saw America taking the top spot with an average daily intake of 126.4 grams. For reference that's equivalent to 30 teaspoons of sugar per day. The UK is ranked 7th highest with the average daily sugar intake hitting 93.2 grams per person - that's 22 teaspoons. Most of the sugar we're eating here in the UK is hidden in processed foods which compounds the problem - we can't see it and so we have no real idea of just how much we're eating.

With the magic of the middle years comes possibility; the chance to re-invent ourselves, change our stories and either head off in brave new directions or re-connect with the parts of ourselves which got lost along the way. It’s a time of transformation and growth. It’s not what those who haven’t been there yet like to call a mid-life crisis - it’s mid-life courage and I for one am embracing it.

Renowned plant-based and sustainable chef Bettina Campolucci Bordi has been on a mission to share the joys of plant-based eating with the world since experiencing first hand the profound impact a wholefood plant-based diet can have on health and wellbeing. Having been raised in a multicultural home where food was home-made, home-grown and wholesome, eating mindfully with an appreciation for slow food was always in her blood: it wasn’t long before her work in the food industry shifted into researching the power of plants.

‘I have a newfound respect for women. At this stage I look at all women and think they’re absolutely amazing. You look at all the stuff in life that makes women women and then you get to this age and realise there’s more to go through. I look at older women now and wonder what they’ve seen and what they’ve done. What have they endured? Women just keep going and they turn up and they make each other laugh. They’re amazing.’

Remember when you were a child and you tried something new and exciting like diving in the deep end of the pool for the first time? Do you remember how brave you felt when you finally did it? It’s no different for us as adults. Having an adventure is one of the quickest ways to build our confidence and boost our self-esteem.

Holding a brand-new book in your hands and turning it over to feel it’s cool, smooth, flawless cover has to be one of the biggest, yet simplest pleasures in life. In between the pages there are brave new worlds to explore, adventures to be had and a whole new cast of characters to meet. A new book has the power to transform your thinking, expand your world view, develop your knowledge and touch your soul: it is full of possibilities.

What I realised as I stepped in and felt the cold water grip me vice-like around my legs was that I wasn’t worried in the slightest – I completely trusted that my body was doing its thing to adapt, sending the blood away from my extremities and straight to my vital organs to help me maintain body temperature. Within 2 minutes, up to my chin in cold loch water, I felt a complete sense of physical and mental peace which was exhilarating.

One of the first things to think about as you set out on any coaching journey is your values; the things which are important to you and which influence how you live. The deep-rooted values which drive you, either consciously or unconsciously, are there to guide you at times of change and transformation: they are your very own life coach.

If you’re new to this way of eating you’re in for endless food joy as you explore all the possibilities and food combinations to create your perfect bowl. The key to a good Buddha bowl is to select a balance of fresh, natural wholefoods from a range of food groups which give you colour, flavour, texture and fragrance in abundance.

When it comes to investing in our own longevity, we tend to focus mainly on our physical wellbeing. It’s a focus which starts for most of us in the middle years with the stark realisation that there are more years behind us than there are in front of us. Far from being a morbid thought though, it’s a powerful driver for change: we are faced with the reality of having to work a bit harder to hold on to the good health which will allow us to live a full, productive life for as long as possible.

It’s recommended that we consume a minimum of 30 different plants per week for optimal health so if your 5 a day has been focused on limited items which you eat on repeat, for example bananas, apples, carrots, potatoes and peas, then it’s time to explore new fruit and veg horizons and expand into the wider world of plants, including wholegrains, nuts, spices and herbs.

Nothing impacts our health and wellbeing quite as much as a period of insomnia. You know how it goes: you struggle to drop off then you toss and turn all night or you fall fast and deep only to wake up and realise that far from being time to get up, you haven’t even made it into the next day yet. Over time, lack of quality sleep can be completely debilitating.

There’s something about having a Campervan which makes you want to set off and explore; just you, the road and endless possibilities. You start to look at the map again and think about the numerous places you could visit, seeing Scotland with fresh eyes.

Experimenting with vegan cakes can be soul-destroying if you don’t have a few basics up your sleeve to help you navigate the science of baking. Understanding the essentials of cake chemistry can help you enjoy consistently successful results.

In a world of work where highly competitive environments, excessive workloads and competing demands are more prevalent, workplaces have become fertile grounds for burnout and this ‘occupational phenomenon of the 21st century … resulting from chronic workplace stress that has not been successfully managed’* is on the rise.

Of all the things I’ve ever done outside my comfort zone running that first 5k was the thing which surprised me about myself the most. Despite having found that there were sports I could do running was always one of those things that I believed was reserved for the elite sportsmen and women out there and the die-hard gym goers. Another unhelpful belief.

Hygge means creating a cosy atmosphere and enjoying the simple things in life with family and friends. It’s about embracing wholesomeness and togetherness; the things which nurture our mind, body and soul.