Getting in the veggies and protein sometimes feels hard when we are all rushing around and summer salads are too cold. We all know the veggies will help boost immunity with their wide variety of vitamins (and support digestive health if unpeeled by adding more fibre).  And ensuring you’re eating roughly a palm sized amount of protein with EVERY MEAL is also a way to:

• Stabilise your blood sugar: aka ensure you’re less likely to feel “h-angry”
• Fill you up for longer
• Reduce the chance of you reaching for sugary snacks

I absolutely LOVE this soup as it is so versatile from a taste point of view. I make big batches and freeze for a blast of sunshine soup at any time but especially if sniffles are starting to be heard – full of vitamins A and C to help boost immunity. The lentils can’t be detected or tasted but add that sneaky protein boost. Here’s the basic recipe and then some alternatives/additions to taste:

• Roast butternut squash
• Boil up some red lentils – ideally with bone/mushroom broth or stock (I use one cup per person and assume one butternut squash serves four)
• Whizz the above with stock/broth until of your preferred consistency
• Serve with sprinkle of pumpkin/sunflower/any seeds you like and grilled halloumi

Alternatives/additions to enhance nourishment and nutritional benefits:

• Sweet potatoes – roast
• Carrot – roast
• Pumpkin – roast
• Onion – roast
• Garlic – Saute in coconut oil
• Coconut milk half and half with stock
• Sprinkle of cumin/sweet paprika/fennel seeds/chilli powder (I put all the above on the table with the bowls of soup and let everyone choose their own flavours).

I know we all did banana bread to death in lockdowns, but it really can be a healthy, nutrient dense booster for breakfast, break time, after school, before bed – if you get the ingredients right. Here’s my recipe with no nut options. This a brilliant after school/work/gym snack especially if you/your kids are doing loads of sport and want something sweet and filling immediately – but you want it to be nourishing for the body and mind too. It’s got lots of hormone supporting ingredients in it too so great for all, but especially puberty and perimenopause.

This makes a tray bake approx 30cm x 20cm

• Cup of pumpkin seeds (all nuts and seeds are a source of healthy fats which support hormones and nervous system)
• Cup of walnuts (swap for sunflower seeds for no nuts)
• Cup of hemp seeds
• Whizz these up in a blender so they are in small pieces but a bit of texture
• Cup of flaxseed/ground nuts and seeds mixture (more healthy fats and also lots of fibre to help digestion – polite way of saying: helps you poo more regularly)
• 2 cups of wholemeal flour (fibre, and carbohydrate for energy)
• 4 eggs (great protein and B vitamins for energy)
• 3 frozen/fresh banana (source of sweetness, potassium, B vitamins, fibre)
• 8 prunes (great for helping digestion)
• 250g butter, melted (calcium for bones)
• 50g dark chocolate – chuck it in with the butter to melt (antioxidants, and tastes good!)
• 4 tablespoons plain yoghurt (calcium to build bones, and protein to build muscle and help regulate hunger)
• Tablespoon of cinnamon (antioxidants)
• Baking powder

Whizz it all up (do any whole nuts and seeds separately first, then add these in – otherwise they tend to stay whole and a bit too big in the mouth), whack it in the oven (180degrees C for approx 25 minutes), and you’ve got a healthy snack that tastes great.  Let me know how you get on. Serve with a dollop of greek yoghurt  for another hit of protein. You’ll notice there’s no sugar in the recipe. If you’re already thinking “well that won’t be sweet enough” just give it a try. The sweetness comes from the prunes, cinnamon and bananas. Even my builders liked it so it can’t be that bad without sugar!

The hands are often overlooked, overused and underloved. This is a lovely way to show yourself some kindness and compassion in a very short amount of time. Can you bring your full attention with tenderness, to your hands, for just 3 minutes in total? 120 seconds per hand. You can do this while the kettle boils, the computer reboots or the tea/coffee brews. You can do this yourself or ask a partner. No oil is needed but if you want to use some, any kind will do, olive oil, coconut oil or any other moisturiser.

Recommended but not essential: take a quick body scan and note if you’re holding tension anywhere in the body. Inhale noticing, exhale releasing:

• Forehead, eyes, jaw, cheeks, throat, chest, shoulders, arms, hands
• Belly, pelvis, hips, legs, feet
• Spine, neck, head

Rub the hands gently together to create warmth. Take some deep breaths and bring your awareness into the sensations in your hands. Notice if your hands feel dry or moist, stiff or soft. Relax your shoulders and allow the hands to rest in the lap.

Place the back of one hand into the palm of the other, cradling the top hand with the bottom, with the thumb of the bottom hand resting in the palm of the top hand.

Use the bottom hand to stroke up to the elbow and down to the hand, using the same pressure as you’d use to stroke a cat.

Bring the fingers of the bottom hand into the wrist joint and circle gently into the hollows you find there. Do the same on the inner wrist using the thumb.

Now using the thumb, work up the outside edge of the hand towards the little finger, spreading the skin away from the middle of the palm. Keep reminding yourself to soften your shoulders and anywhere else in the body.

Using the thumb of the underneath hand again, begin to draw lines from the middle of the wrist outwards towards the thumb. This fleshy area can feel tender so work gently. Take hold of the thumb with the fingers of the bottom hand (this hand now on top), again use the thumb of the working hand to spread the flesh of the palm below the thumb.

Working hand back underneath, cradle the hand being massaged, use the thumb to massage around each finger joint and up each finger in turn. Use all the fingers of the working hand to circle into the palm of the hand.

Turning the hand being massaged over, use the working thumb and forefinger to gently circle into the web between the thumb and fore finger. Use the palm of the working hand and fingers to circle and massage each finger in turn.

Notice how the massaged hand feels compared to the other. Repeat on the other side. For the full experience, book a massage and ask me to include your hands – you’ll be amazed what a difference it makes! 07739 460676 / katie@katiewheaterwellbeing.co.uk to book.

As the weather warms up and we head towards the traditional “summer holidays” of July and August, do you feel a surge of energy—or a wave of exhaustion just thinking about the months ahead?

Maybe you’re facing a looong summer with limited childcare.
Perhaps work ramps up at this time of year.
Or you might be juggling the needs of younger or older family members.

Whatever your home life looks like, it’s easy to say yes to every sunny social invite, then finding yourself burnt out and frazzled before July has even ended. I know, I’ve been there. Many times!

What if you could feel rested, replenished, and truly ready for the summer ahead?
What if you had simple, effective tools to help you protect your energy and find calm amidst the chaos? In all authenticity, I’m not going to tell you this will work ALL the time. I am a woman in my mid forties with hormones starting to talk to me, two kids that bicker frequently, and a busy, busy home. AND deep rest yoga nidra gives me time, again and again. When I practice, time expands. I feel rested. Replenished. Able to take on the world – or the next client, load of laundry or kid-fight!

My deep rest yoga nidra classes offer you:

• Deeper, more restful sleep
• Reduced stress and anxiety
• Greater clarity and emotional balance
• A reset for your nervous system
• Enhanced creativity and focus
• More patience

My 75-minute guided sessions — delivered with care, expertise, and thoughtful detail will leave you feeling grounded and refreshed, but also with take-home tools and a recorded version of the practice to revisit anytime you need it.

Many people use my recordings to:

• Drift off to sleep more easily
• Take a restorative pause during a hectic day
• Re-center before a challenging meeting, phone call, or school run

This is deep rest you can return to, again and again.

Ready to step into summer with calm, clarity, and energy that lasts?
Come rest with me in my beautiful cabin overlooking my garden – a hidden haven of rest and tranquility in Headington! You deserve this time. All details of classes here, advance booking is essential. £18pp including the session itself, foot massage, recording, herbal tea, all the props you could possibly want, poems and resources to support you further at home. Ask any questions you like: 07739 460676, katie@katiewheaterwellbeing.co.uk

What people say:

“I forgot where I was, I was just me, at peace”, Oxford mum and nurse

“I think this is the perfect experience”, Oxford mum and teacher

“Excellent breathing exercises”, Oxford doctor

“I felt very comfortable, the room smelled wonderful, was the perfect temperature and I felt very serene”, Oxford mum and HR manager

“Cosy vibes, lovely ‘props’ of bolster and eye mask, Katie’s soothing voice”, Oxford lecturer

“Loved the experience of meeting the ‘self’ – thank you. Keep offering these!”, Oxford GP

“I love it. Love the poems, love the deep rest. I really appreciate your recordings when I can’t sleep”, Oxford teacher

“Such a beautiful room, welcome, setting. Katie you have a wonderful soothing presence”, Oxford homemaker