Sunshine & Wellness

13/06/2026

You probably need:

More self-compassion, life is hard
More sleep, that is hard
More time for yourself
More protein, especially at breakfast
More fibre, in every meal
More movement you really enjoy

Most of the women I work with think it’s an about less, but mostly it’s about focussing on the more, more of the better things and less about the restrictions.

We’re here to enjoy this life, to support our bodies, to be the best they can be with good food and movement, and I’m here to support you in that.

06/06/2026

☀️☀️ What a wonderful idea ☀️☀️

🏖️ CAN YOU HELP US FILL HASTINGS WITH HOPE THIS SUMMER? ☀️

We’re looking for local businesses, offices, shops, cafés, community groups and organisations to help us spread the word about our new “Help a Hastings Family Make Memories” campaign.

This summer we’re aiming to provide 1,000 Family Pack Lunches to local families who may otherwise struggle to afford a day out during the school holidays.

Each £10 pack contains sandwiches, crisps, drinks and cake for a family of four, helping children enjoy a trip to the beach or park without parents having to worry about the cost of food.

We’re asking local businesses if they would be willing to display one of our posters in a window, reception area, staff room or noticeboard.

It costs nothing, takes just a few seconds, and could help us reach someone who wants to sponsor a pack or a family who may need support.

Together we can show what makes Hastings special – a community that looks after one another.

If you’d be happy to display a poster, please send us a message and we’ll arrange to get one to you.

Thank you for helping us make sure more local children enjoy a summer filled with smiles, adventures and happy memories. ❤️

https://grumpycook.co.uk/shop/

The Grumpy Cook
1a Robertson Street, Hastings, TN34 1HL

01/06/2026

🧠 ADHD nutrition ☀️

Tyrosine is the amino acid in protein which is the precursor for dopamine. Foods high in tyrosine include:
* Meats – choose lean cuts to fill you up
* Fish – oily fish with omega 3 also helps the brain and sleeping so extra points
* Soy, tofu, edamame – high in protein and contains phytoestrogens, with have an oestrogenic effect on the body
* Eggs – protein maybe in the white, but don’t cut the yolk to save calories, that where the choline that support memory and brain function
* Nuts and seeds – all contain healthy fats and fibre to bring down bad cholesterol which rises in menopause, flaxseeds contain high levels of phytoestrogens too!
* Cheese – because, it’s cheese!! Ok not too much….. a portion is a matchbox….
* Low fat/no added sugar dairy – Greek yogurt is a great base for breakfast
 
Don’t forget your wholegrains, the extra fibre, nutrients and protein are needed now. Choose oats, wholegrain bread, rice, pasta or cous cous and fill half your plate with delicious crunchy colourful veg.

24/05/2026

22/05/2026

🐠 Need a new idea for fish? 🐟

Or a light meal for a sunny evening?

Save this recipe for your next fish Friday or taco Tuesday!! 🌮

We’re told to eat more fish, but how many struggle with healthy family friendly fish meal ideas beyond fish & chips?

A healthy lean protein, fish is great alternative to chicken. Any firm white fish will work for this recipe, cod, basa, po***ck, haddock. The real magic happens in the marinade. You might not think you have time for marinades but this recipe just seems to fit in.

I get the fish out the freezer the night before, so it’s ready for a quick chop and marinade in the morning. I cover my fish (4 fillets) and pop it in the microwave to stay safe overnight. In the morning it’s just about 90% defrosted so still safe temperature wise.

Ingredients for 8 tacos
Marinade:
Around 500g firm white fish, cut into 1 inch slices
1 tbsp smoked paprika
0.5 tsp cumin
2 tbsp chopped fresh coriander
2 tbsp cold pressed rapeseed oil
Juice 1 lime

Mix together in a bowl, cover and place in the fridge to marinade for few hours, or up to 12 hours.

30 min before dinner, get the marinaded fish out and follow:

Quick pickle slaw
1/6th red cabbage, shredded
Salt
1.5 tbsp red wine vinegar
Few spring onions or half a small onion, shredded

Place cabbage and vinegar in a bowl, sprinkle over a good pinch of salt. Scrunch the cabbage a little to feel it soften. Stir through onion, set aside.

Spicy sauce:
100g Greek yogurt
Hot sauce to taste

Mix together taste and set aside.

Cooking:
1. Preheat grill on high.
2. Place marinaded fish slices on grill pan. I place mine on baking paper and keep an eye under the grill.
3. Place fish under, turn when looks cooked, browned corners are nice.
4. In the last few minutes place the tacos on shelf under the grill pan to warm through.

Serve:
Salad leaves
Salsa (I made a simple salsa with chopped tomato, coriander and jalapeños

Layer tacos with salad, slaw, salsa, fish, and sauce. Then get a little messy!! 🙌 🥰

09/05/2026

Feeling meh is never great, not sleeping is a killer for wellbeing, weight and stress. Try these tips for a few weeks to a month and see how you feel.

04/05/2026

Working in nutrition private practice and education for 5 years and there things that come up time and time again.

1. Not all seed oils are bad, it’s how they are manufactured and how you use them. Lots of well made & used seeds oils are incredibly beneficial for you ❤️
2. Fruit also has fibre so slows the rate sugar goes into the blood stream. Whole fruit over juice 🧡
3. I eat a balanced diet which includes crisps, pizza etc and I don’t judge you for your choices. I used to be a lot bigger snd shovel comfort food in….
4. Many vitamins and minerals share absorbency sites in the gut meaning when taken together you might not be getting the full benefit. Also you taking ones you don’t need isn’t good insurance either….

25/04/2026

I attended Wild Food Women’s day today, run by a new forest school Practically Wild, in Westfield (nr. Hastings)

We had an educational foraging walk learning about more edible, and non edible, plants than I can remember.

We then collected food for our meal and learnt about preparation and enjoyed a cuppa while our wonderful hosts cooked our food. We enjoyed chickpea curry with stinging nettles, flatbread with dandelion, pakoras made with stitchwort and sticky w***y, plus raita with sorrel and 3 cornered leek!! Delicious 🥰

Such a welcome, relaxing & restful day after a busy week ❤️

Now to stop my brain wondering what nutrients all these wonderful wild foods hold…..

14/04/2026

Learn about foods which can help lower menopause symptoms such as night sweats, hot flushes and weight gain at EFTs Menopause Nutrition Workshop.

Learn about a balanced plate, what are myths and truths in menopause, meet other women and try some lovely foods.

Tuesday 21st April 9:30-12:30
EFTs Community Learning Centre Bexhill Road

Link for more info and booking:

https://eequ.org/book/nutrition-menopause-with-education-futures-trust-26033

30/03/2026

I know I’m more menopause and aging well, but food poverty always hits me, I’ve been there, at the food bank, I know how hard it can be.

So this is great, supermarkets are selling veg at low low rates for Easter. It’s a loss leader for them, but it can be a life saver for families over the holidays.

The food foundation figures show that 8.5 million adults and children are now struggling to afford food. 40% of households with food insecurity cut back on veg and 53% cut back on fruit.

If you are struggling, get the offers, buy frozen if you can. Or look for your nearest food pantry or food bank. Healthy food is often there in great supply, it’s not just tins and UPF. The fresh produce is often short dated, but bulk cooking and freezing will mean healthy meals for days to come.