September must be one of the most abundant months in the UK for fruit and vegetables, with local hedgerows bursting with Blackberries. If this fruit came from a sun-drenched amazonian rain forest it would be uber marketed as the next big superfood! I suppose it suffers due to its wildly abundant growth throughout the British Isles, so encourage you to get outside to pluck the last remaining berries, also benefitting from the outdoor physical activity. This fantastic fruit is a powerhouse of essential nutrients of vitamins and minerals but it’s the phenolic compounds that make it stand out head and shoulders amongst other popular fruits.

As so often happens when I bump into someone, the conversation quickly turns to food! This time, we ended up chatting about the Mediterranean Diet (MD). My friend dismissed it as unrealistic to follow—especially here in the UK—which got me thinking.

Inspired by that conversation, I decided to put together a short piece on the health benefits but also, I’ve also created an easy-to-follow 7-day meal plan, complete with recipes, a nutrient breakdown, and a handy shopping list to show how doable it can be anywhere in the world.

You may have noticed those clear plastic bottles of red liquid or branded bottles handed to Tour de France riders on crossing the finish line. These have been widely reported to be Tart Cherry Juice, derived from the Montmorency cherry, having gained popularity for its potential health benefits and rich nutrient profile. Known for its vibrant red colour and tangy flavour, this juice is packed with antioxidants, including anthocyanins, which are believed to reduce inflammation and oxidative stress. Many studies suggest that tart cherry juice may aid in improving sleep quality due to its natural melatonin content, making it a popular choice for those struggling with insomnia. Additionally, it has been associated with reduced muscle soreness and faster recovery after exercise, making it a favourite among athletes.

There is no doubt losing excess weight has a great impact on reducing your risk of long-term negative health conditions and adopting one of the many calorie restrictive diets can have positive impacts to initial weight loss. However there is lots to consider. That’s why having the support of an expert who can support your journey to improving your health can be the vital cog in making those long-term sustainable changes.

What we eat can negatively impact our health affecting our energy levels & mood, impairs how the body heals & restores itself, leading to illness and affecting our natural environment. This can be easily forgotten or just hard to address when we are juggling busy lifestyles thus why not seek support to help realign to improve your health.

I don’t know about you but as long as I can remember I have always cooked with Extra Virgin Olive Oil (EVOO), with its widely reported health benefits, it tastes great, it so multifunctional in the kitchen and up until recently has been good value for money. However, I’m sure you have noticed the massive increase in price which may have prompted you reconsider swapping to an alternative oil but is there like for like swap?