Rich, smoky and beautifully tender, these aubergines are coated in harissa and roasted until golden and soft. The spicy kick of the harissa is mellowed by the roasting, giving the aubergines a deep, warming flavour that pairs perfectly with the fresh bite of rocket…

Sweet, sticky and full of depth, these roasted peppers are one of those simple dishes that always feels a bit special. The pomegranate molasses adds a rich tangy-sweetness that balances perfectly with the soft, caramelised peppers…

This is my go-to dip when I want something fresh, satisfying and packed with plant-based goodness. Warming the chickpeas first helps create that beautifully smooth, creamy texture – and a splash of ice-cold water at the end brings everything together…

A fresh, flavour-packed dish that’s perfect for an easy lunch or light supper. This recipe brings together tender fish, roasted fennel and onion, and the warm, herby notes of za’atar – one of my favourite spice blends for instantly lifting a dish…

According to Dr Frederick Amati, author of Sunday Times Best-Seller Everybody Should Know This, diet causes around 75,000 premature deaths each year in the U.K.

You might be thinking, “7 minutes? That can’t really make a difference to my strength.”
I get it — but I see the impact every day.
A client said to me last week “those 7 minutes have been transformative for me”
“Why?” I asked
“Because I now have that torso baseline strength that’s allowing me to run stronger, swim better and not have any back pain episodes.

A vibrant, creamy dip bursting with zesty lime, fresh coriander, and a kick of green chilli heat – perfect for adding bold flavour to any dish.

I was searching for a new texture for my veg. These fritters hit the spot for me, without taking an age to make. I have taken inspiration from the fritters in the Food for Life cookery book and Ottolenghi’s book ‘Simple’. The mix can be made the day before and kept in the fridge. Or you can fry them the day before and keep in the fridge, then warm them up to serve….

If you are someone who values breathing and meditation, or is interested to explore this area,  I highly recommend listening to this track by Sarah McGill. This track guides you through a progression from full body relaxation, deep breathing, core activation and then breathing while activating your core to different levels.

Spring is the perfect time to shake up your routine. In this episode, Prof. Tim Spector and Dr. Federica Amati reveal seven delicious, science-backed foods that help cool the flame of chronic inflammation.

I was saddened for the back pain-suffering public to read an article in The Times claiming that nothing works to address low back pain. I have worked with several clients over the last 18 months since I qualified as a McGill Practitioner, to help them resolve their low back pain and have the evidence that this is not true…..

Modern life often throws our natural body clocks out of sync, affecting our health, energy levels, and overall well-being. But did you know that when you eat and sleep can be just as important as what you eat? Aligning your daily routine with your circadian rhythm can help reduce the risk of chronic disease, boost mood, and improve energy levels….

I believe that adopting a systematic and evidence based approach is an effective method to assess if your plan is achieving your desired outcomes.

Daily affirmations of successes are crucial. Each step ultimately completes your path to ‘shaping your future’. Consistent reflection will give you confidence that you’ are on your right path, even if some days don’t go quite to plan.

Experiment with your food to better understand your body and personal nutritional profile. Our responses to food change with age, menopause and hormone status, stress, sleep quality and illness, making us unique across the course of our lives as well as individually

At 57 my goal is to look after my health and wellbeing as well as  possible. As a younger person my training emphasise cardiovascular exercise.  I would describe my old self as a ‘cardio junkie’.

I contracted Ophelia late last year to provide dietary advice to help me tackle my diabetes, which was diagnosed last year.