Treenatritious - The Health Coach

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Treenatritious - The Health Coach I am an Integrative Nutrition Health Coach, Yoga Teacher and Reiki Master. I'm also a Mum and Real Foods advocate. I suddenly felt superhuman!

I coach clients around Food, Cooking, Daily Movement, Life Purpose, Relationships and Spirituality. As a long term 'health freak' I was always interested in eating healthily and thought I had it sorted some years ago - rye bread, gluten free products etc... But then my Crossfit addict of a husband made me look at Paleo. To placate him, I read 'It Starts with Food' and it blew my mind so I did the 'Whole30' (30 days of very clean eating) and I couldn't believe the difference, even after two weeks. I was literally bouncing out of bed at 6am, alert and ready to work (which was no mean feat as my friends & family could tell you. I am Not a ‘morning person’!) My performance at Crossfit enhanced dramatically and I was no longer ‘slumping’ in the afternoon. I even endured a full day of presentations in a stuffy lecture theatre where most others were sleeping, yet I was fully engaged and focussed. I felt like the ‘limitless’ Bradley Cooper after taking the mind empowering drug as I was suddenly more capable in so many areas in my life. And this was purely from changing my diet over just a few weeks! The swollen ankle that had bothered me for six months just disappeared - never to return again. I was a changed woman, though that deep relationship with ‘other’ food was still calling...

The re-introduction of the 'problem' food groups highlighted to me that dairy affected my sinuses within 5 minutes and non-gluten grains caused me to suffer from all over body pain and inflammation in any weak areas. I spent a few years repeating this process and making other 'tweaks' so that on a scientific level (for me), I knew what affected me and what didn't, which allows me to make individual food choices based on what works best for me. I then began to share this knowledge with others, teaching them how to cook like me and how to change their diet to feel healthier. I also began supporting people through elimination diets and suddenly realised that I was 'health coaching', so I decided to get a qualification to make it official! I signed up at the Institute of Integrative Nutrition in New York and studied hard (getting 100% in most of my exams!) and finally became a Certified Health Coach. I began coaching clients with amazing success and quickly realised I had found my life purpose. This is why I wanted to set up my business. I love people and I want to help them feel as great as I do. I am passionate about helping people to discover their own truth, not what we’re told by those invested to profit from it. Everyone can feel more healthy just by choosing more healthy foods. I am a testament to that. However, what I have subsequently realised is that food is only a small part of it, hence becoming a health coach and not just a cook. No matter how organic a yoga practising vegan you are, if you hate your job or are in a bad relationship, you will never feel good or happy. It's all about balance. I believe that is why I'm here - to help create that balance in my own life and in the lives of others. The more balanced, happy and healthy we are, the better our planet will be. My vision is world peace, but Health Coaching is a good start!

18/10/2026

I don’t know who needs to hear this, but… 💜

What a WEEK!

Extreme exhaustion, tears, disturbed sleep, dizziness, emotional overwhelm… I genuinely wondered what was happening to me.

Then I started talking to people close to me and realised I wasn’t alone.

For me, this has felt like a period of deep emotional healing. Old wounds resurfacing, familiar triggers, and parts of my younger self asking to be heard.

Rather than pushing those feelings away, I’ve been sitting with them, allowing them and offering that younger version of myself the compassion she needed back then.

And something has shifted. I feel lighter again. 💜

If you’re experiencing something similar, be gentle with yourself. You don’t have to resolve everything today.

Sometimes healing begins simply by acknowledging what hurts.

And if you’d like support exploring those deeper emotional patterns, this is a big part of the work I do with my clients.

Has this past week felt unusually intense for you too?

💚 T

01/10/2026

Well, apparently we’re bringing back my old French walking rambles. 😂

This one is FIVE MINUTES LONG.

Instagram will probably hate me for it.

But I had something I wanted to talk about while I was out walking, so I talked about it. No script. No perfect lighting. No attempt to squeeze myself into 30 seconds for an algorithm.

And today’s subject is… PERIMENOPAUSE. 🙌

After four years of incredibly regular periods, mine was suddenly about 10 days late.

For the first time in my life, I’d properly missed a period without being pregnant.

And it felt WEIRD.

I actually started wondering whether this might be it. The beginning of menopause and another new chapter of my life.

And I was strangely excited about it!

Then my period arrived. 😂

Perimenopause has already brought me disturbed sleep, hot flushes and night sweats over the last few years, but I’ve found ways of supporting myself through nutrition, movement, meditation, breathwork, stress management and, personally, ashwagandha.

And that’s a big part of the work I love doing with other women too.

Helping you look at the WHOLE picture — how you’re eating, sleeping, moving, managing stress and supporting yourself through this transition — and finding realistic changes that work for YOU.

And if HRT is something you’re considering, that’s a conversation to have with an appropriately qualified healthcare professional alongside that lifestyle support.

Anyway… this is me. Walking up a hill, rambling for five minutes about periods, menopause and life. 😂

Because I’d rather give you five real minutes when I have something to say than manufacture 30 perfect seconds for an algorithm.

If you’re navigating perimenopause too, tell me how it’s going.

And if you’d like some support navigating it, you’re always welcome to message me. 💚

T

29/09/2026

This Reel is too long.

I’m out of breath because I’m walking uphill.

I’ve no makeup on, my hair’s a mess and I haven’t rehearsed a word of it.

And I’m posting it anyway. 😂

Because I wanted to talk to you this morning — not create “content”.

The last few weeks have taught me a LOT about surrender.

My back quite literally stopped me in my tracks. I couldn’t push through. I couldn’t keep doing. I had to stop.

And perhaps my body was saying: I’ve tried asking you nicely. Now I’m making the decision for you.

Whether or not that’s literally what was happening, it’s how I experienced it.

So I surrendered.

I rested. I meditated. I reconnected with practices I’d allowed to slip.

And then life threw another rather spectacular challenge at me with the electrical chaos at our house.

But something was different.

I stayed calm.

I dealt with what was actually in front of me rather than catastrophising about what might happen.

And afterwards I felt incredibly powerful.

Yesterday I drove a cherry picker back by myself, saw another woman driving a huge street-cleaning machine, then another driving a police car and thought…

YES WOMEN. Look at us. We’ve got this.

So I came home, picked up the drill and finally repaired the fence I’d convinced myself I probably couldn’t fix.

And I did it.

For me, this full moon period has felt like a huge symbolic power surge — illuminating what I’m ready to stop carrying and reminding me of the power I already have.

Maybe surrender and power aren’t opposites after all.

Maybe sometimes we have to stop fighting long enough to find out what we’re actually capable of.

So I’m curious…

What are YOU no longer willing to carry forward? And where are you ready to take your power back?

💚 T

PS. A little Instagram honesty: I know many of you watch these because you tell me when I see you in real life! If something I share resonates, a like, comment or share genuinely helps Instagram show it to more people — and hopefully helps me reach more of the women I would love to support. So don’t be shy. I love hearing from you. 💚

Sometimes you just want proper comfort food.I was home alone, my back was sore, I didn’t have half the ingredients for t...
20/09/2026

Sometimes you just want proper comfort food.

I was home alone, my back was sore, I didn’t have half the ingredients for the recipe I’d seen… and I’m currently cooking everything on the BBQ thanks to our electricity saga. 😂

So I made up my own version.

And OH MY GOODNESS. Delicious.

My accidental courgette involtini-ish thing 😂

For one hungry person:

• 1 courgette, sliced lengthways
• 60–70g cottage cheese/3 big Tbsp
• small piece goat’s cheese/Camembert
• Parmesan
• handful spinach or chard
• few pine nuts
• fresh basil
• squeeze lemon
• garlic/garlic purée
• good-quality chopped/passata tomatoes
• salt & pepper
• extra virgin olive oil

Grill the courgette until softened and slightly charred.

Warm the tomatoes with garlic, salt & pepper.

Blitz the cottage cheese with goat’s cheese, Parmesan, basil, lemon and the few pine nuts I hadn’t managed to burn. 😂

Quickly wilt the greens, then overlap the courgette slices into one big sheet — because individually rolling them sounded like FAR too much effort! Layer on the greens and cheesy filling and roll it up.

Pop into the tomato sauce, spoon more sauce over and cook at around 200°C for about 20 mins.

Finish with Parmesan, fresh basil and olive oil.

That’s it.

Warm, cheesy, tomatoey comfort food, packed with veg and a decent hit of protein.

Honestly, it felt like something I’d order in a lovely little Italian restaurant… except I ate it curled up on my sofa watching a film.

Healthy food does NOT need to mean a sad salad. ❤️

Save this one for when you need comfort food without the food coma.

💚 T

PS. I’m not going to make you comment “RECIPE” so I can DM you something I could just give you here. 😂 Help yourself! But if you appreciate the recipe, leave me a wee comment — it helps Instagram show my posts to more people, which helps me help more people. 💚

19/09/2026

A week ago, I couldn’t stand up straight.

Today I can do this. 🙏

I’m not sharing it because my yoga is perfect — it definitely isn’t!

I’m sharing it because this past week has reminded me how much our bodies need consistency.

I’d let my normal walking, strength training and movement slip for a few weeks.

Then my back went spectacularly.

I can’t say that lack of movement caused it, but it has certainly reminded me that, at 48, my body doesn’t appreciate long periods of doing very little in quite the way it once did.

And maybe that’s not a bad thing.

Because the answer isn’t to exercise harder.

It’s to keep showing up.

Walk.

Build strength.

Move your joints.

Stretch.

And when life, illness or injury knocks you off course, start again with what you CAN do.

That’s what I’ve done this week.

Tiny movements at first. Gentle walking. Listening carefully to my body and gradually doing a little more as it allowed me.

And today… yoga. 💚

Still stiff. Still recovering. Definitely not my usual range of movement.

But moving.

We don’t need to be perfect. We need to be consistent.

Have you noticed that your body responds differently to periods of inactivity as you’ve got older?

💚 T

15/09/2026

The results of my ashwagandha experiment are in… 👀

A few weeks ago I told you that my hot flushes had suddenly returned — with a vengeance!

I was having around 10 a day, sometimes sweating through my clothes, and during the heat in France, it was awful!

The interesting part?

It happened after I’d run out of my usual ashwagandha supplement and changed to a different product while I was in the UK.

So when I got back to France, I went back to the supplement I’d previously been taking.

Within a few days, I noticed the hot flushes decreasing.

Within around 7–10 days…

Gone. Completely.

I’m also sleeping better and feeling much calmer and more like myself again.

Now — this is MY experience. It doesn’t prove that ashwagandha caused the change, and perimenopausal symptoms can naturally fluctuate.

BUT there’s some interesting research here too.

One randomised placebo-controlled trial involving 100 perimenopausal women used 300mg of ashwagandha root extract twice daily (600mg/day) for 8 weeks and found significant improvements in menopausal symptoms compared with placebo.

That’s the same total daily amount I’m currently taking.

Does that mean everyone should rush out and take 600mg of ashwagandha?

No!

Different extracts and supplements aren’t necessarily equivalent, and what works for me won’t necessarily work for you.

But I’m fascinated by the change I’ve experienced, so I’ll keep observing and sharing.

Have you tried ashwagandha during perimenopause? I’d LOVE to hear what you’ve noticed.

💚 T

10/09/2026

You don’t have to earn your rest.

I’ve been thinking about that a lot this week.

My back has forced me to stop — and I’ve noticed that having a physical reason to rest somehow makes it easier for me to give myself permission to do it.

But why should we need a reason?

How often do we tell ourselves…

I’ll rest when I’ve finished everything.
I’ll rest at the weekend.
I’ll rest when I’m on holiday.
I’ll rest when everyone else is sorted.

The problem is, there’s always something else to do.

Rest isn’t the reward we get when we’ve finally completed life.

It’s part of what gives us the energy to live it.

When we genuinely allow ourselves to stop and restore, we come back with more energy, more clarity and greater capacity for everything else we’re asking ourselves to carry.

So I’m curious…

What are your rules around rest?

Do you allow yourself to rest simply because you need it?

Or, like me this week, do you sometimes need your body to give you a reason?

Maybe today you don’t need to do more.

Maybe you need permission to do less.

💚 T

05/09/2026

Well… obviously I had to try it. 😂

Yesterday at the market I was talking with Todd, a 70-year-old farmer who honestly looks FABULOUS for his age, but even better than the last time I saw him! So of course I wanted to know why?! 😂

He grows okra and told me he’d started making okra water — soaking chopped okra overnight and drinking the resulting rather strange, gloopy water.

He’d noticed some pretty impressive changes himself and told me about all sorts of supposed benefits.

So naturally my response was…

I’m trying and testing it myself! 😂

I’ve done a little digging since, and this is where it gets interesting.

There IS some promising human research around okra itself and blood-sugar regulation, including improvements in fasting blood glucose in people with type 2 diabetes.

But - and this is important - we don’t yet have strong evidence that simply soaking okra and drinking the water gives us those same benefits.

So I’m not declaring this a miracle drink.

I’m experimenting.

Because this is exactly what I do with health and wellness: I get curious, look at the evidence, try things for myself where appropriate, pay attention to my body… and then share what I learn with you.

Taste? Almost nothing.

Texture? Let’s call it… interesting. 😂

I’ll keep drinking it for a while and report back if I notice anything worth reporting.

Have you ever tried okra water — or even heard of it before?

💚 T

03/09/2026

Finally getting back into my normal rhythm after a brilliant but VERY full summer 🙌

For me, this isn’t about suddenly doing everything perfectly again. It’s getting back to the little things I know make me feel good… better food, strength training, sleep, routine and actually listening to what my body is telling me.

I’ve also had a really interesting experience with changing my ashwagandha over the summer… 👀 I’ll come back to that one!

For now, I’m just happy to be getting my energy, strength and routine back, one step at a time.

Anyone else ready to feel like themselves again after summer? 💗

When life gives you no electricity… make sushi 😂We currently have a limited electricity supply in our French Mountain ho...
02/09/2026

When life gives you no electricity… make sushi 😂

We currently have a limited electricity supply in our French Mountain house (French electricity supply is sooo different! 🤦🏻‍♀️), which means no oven, no hob, no air fryer… and I never owned a microwave in the first place.

So last night Fletcher and I decided we’d make sushi.

Our one slight flaw in the plan was discovering that the “ready-cooked” rice and quinoa we’d bought actually needed heating. We tried it cold. It was awful. 😂🤢

So… change of plan.

We got everything out, used what we had and made our own rice-free maki with salmon, avocado, tapenade, cucumber and cream cheese, with a big leftover salad, feta, olives, romanesco and extra salmon.

And you know what? It was delicious. And filling. And really fun to make together.

This is the kind of healthy eating I’m interested in.

Not perfect meal plans or getting it “right” every day.

Just looking at what you’ve got, what your body needs, and making the best choice you can in the circumstances you’re actually in.

Healthy doesn’t have to be complicated.

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