November challenge

The Wim Hof 20-day cold shower challenge.

The benefits of this challenge include:

  • Boosting your immune system
  • Improving concentration
  • Improving your mental well-being
  • Increasing willpower
  • Increasing your energy
  • Relieving some symptoms of depression and anxiety
  • Relieving stress
  • Improving sleep

Wim says this deep breathing helps to alkaline the body, increasing its resilience when responding to environmental stressors. It reduces the acid in our blood and balances our PH levels.

The Wim Hof app is free to download and has a step-by-step guide on the 20-day cold shower challenge.

Once you have downloaded your app, choose your level, and aim to start in the first few days of November. You can mark your progress each day in the app and you only need to complete 5 out of 7 days each week, or push yourself and try it every day!

Wim Hof featured on The Goop Lab series on Netflix which is worth watching if you haven’t seen it already. It is the second episode called “cold comfort”. He has trained thousands of people around the world to overcome their fears, improve their mental health, and cure their bodies of disease.

I particularly admire his story about how he has evolved into who he is today. Albeit tragic circumstances in the beginning, he has defied all odds and has proven mind over matter, with sheer determination.

For my lovely friends joining me in this challenge, I look forward to sharing this with you and can’t wait to see how we all feel on the other side 🤍 For anyone who would like to join in, it’s not too late, feel free to get in touch or simply take part and let me know how you find it.

Aimee x


Monthly challenges

This year has been the perfect opportunity to set ourselves challenges to maintain and improve our overall well-being, and provide ourselves with healthy distractions for what has been a difficult year. I love to set myself challenges (big or small) each month and I invite you to join me on these and feel the benefits too ⚘

I find these challenges through inspirational people I follow, books I read, podcasts I listen to, and recommendations from family and friends. Some of them I create myself, one of the challenges for me this month has been “shutdown social media” for 3 days every week. It has been so good for my mind and time!

For November, I am going to do the 20-day Wim Hof cold shower challenge. It was featured on the Netflix goop series and I’ve heard great things about it from a few other sources, so would love to give it a go!

I will post information about the challenge to start on November 1st. I hope you can join me!

If this isn’t for you, I will be providing other monthly challenge suggestions and tips on how to stay on track. Sometimes I do a few small challenges each month for some variety and to keep me on my toes!

If you have any challenges you would like to share then please feel free to message me or comment below ⚘

“There is no ‘right time’ there is just time, and what you choose to do with it”

Aimee x


Glow & energy balls

These delicious glow and energy balls are made from natural, organic, energy-releasing superfoods including collagen peptides to support glowing skin, healthy tissue, and strong bones. If you are like me and love a tasty snack on the go, then these are the perfect healthy option for when you need a spring in your step, and something to satisfy your sweet tooth.

I put together this recipe myself, and I hope you enjoy them just as much as I do.

* 14 medjool dates
* 1/2 cup of organic almonds
* 1/2 cup of organic cashews
* 3 tablespoons of collagen peptides
* 2 tablespoons of organic chia seeds
* 2 tablespoons of organic hemp seeds
* 2 tablespoons of organic cacao powder
* 1 tablespoon of organic raw coconut oil
* 3 tablespoons of ground flaxseed with vitamin D & bio cultures
* Organic desiccated coconut
Optional: 1 tablespoon of almond butter

1. Place ingredients into a large mixing bowl and use a handheld blender (I like this method so I can keep an eye on the consistency, and is much easier with less washing up) or you can use a food processor.
2. Add more flaxseed and almond/cashew nuts until a dough-like consistency is formed. If it becomes too dry, add a small amount of filtered water or unsweetened coconut milk.
3. Roll into ping pong size balls then coat each of them in organic desiccated coconut.
4. ︎Place in the refrigerator, or the freezer if you like a firmer texture.

This makes approximately 18 balls and they are great for the rest of the family to enjoy too!

If you would like to know more about these ingredients and their nutritional benefits, visit my blog posts “Superfoods” and “Collagen” under the search toolbar. You can use any of these leftover ingredients in smoothies and other recipes.

I have linked the collagen peptides brand and my very trusty handheld blender in my highlights on instagram. It’s so quick and easy – I use it a lot, especially for soups!

Enjoy xx


From the farm to your plate

A fond memory I have as a child growing up was going along to the local markets with my Mum to choose our fresh food for the week. I have grown to know and love the benefits of eating fresh, in-season fruit and vegetables, and whilst studying nutrition, I had the opportunity to delve a little deeper and learn more about the differences of where our fresh food comes from.

Homegrown, locally grown, organic, non-organic, and frozen produce. With so many choices at our fingertips, it is beneficial to know the various levels of nutrition and quality our fruit and vegetables have, depending on how they are grown, and how long they take to reach our plate.

Locally grown fresh produce is an excellent choice when buying your fruit and vegetables. This produce is in-season, it hasn’t been transported far, and you are supporting your local economy. The farmers use nutrient-dense soil and much less use of chemicals. They will pick their produce at its peak ripeness (which is when they are at their tastiest) and it will reach your plate within a few days. You can find these at your local markets, greengrocers, and depending on where you live, some companies will deliver it fresh to your door. Bonus!

Homegrown produce is a healthy way to eat fresh too. Perhaps not as quick or convenient as buying from the market or shops, in the right climate, and with a little work and patience, it is certainly rewarding when you finally get to enjoy it.

Organic supermarket produce
Choosing organic fruit & vegetables from your local supermarket is a great option if you do not have access to local farmers. Organic produce has been grown without the use of artificial chemicals and fertilisers. Before a product can be labelled organic, a government-approved certifier inspects the farm where the food is grown to make sure the farmer is following the rules necessary to meet organic standards. There is also a noticeable difference in taste (and nutrient levels) when choosing organic compared to non-organic.

Non-organic supermarket produce
Fruit and vegetables (not labelled organic) from supermarkets have usually been exposed to a mix of chemicals including pesticides, insecticides, and fertilisers made with synthetic ingredients. These chemicals boost growth, allowing farmers to grow the produce at a much quicker rate, to meet the high demand. The produce is picked before they turn ripe (to keep them from spoiling in transit) and they are usually coated in wax to improve their look and to seal in the moisture. Some produce (depending on the food type) can be stored, refrigerated, or frozen for up to 6 months before it reaches your plate. If you are curious the next time you buy, check the label to see its origin. And as with any fresh produce, wash thoroughly before eating.

Snap-frozen fruit and vegetables are usually picked at their peak ripeness and frozen within a few hours, retaining most of their nutrients. As always, check the label for information and try to avoid packets with added sugar and salt.

Different supermarkets vary with their sustainability. I was speaking with a store manager at our local Waitrose recently, and he explained that whilst they still import produce from other countries to meet the high demand, they have recently bought an organic farm in the UK to increase their locally grown presence in the market, which is positive! Ask your local supermarket, or check the sustainability page on their website, if you want to know more information about their suppliers.

To sum this up, the longer it takes for fresh produce to reach our plate and the more reliance on chemicals for growth, the more nutrients it loses over time, as well as the quality and taste. How we cook our fresh produce plays a big part in this too. Steaming and roasting are more nutritious for you, compared to boiling which releases most of the nutrients into the water.

Whichever way you choose, eating fresh is a great choice anyway, and I hope this gives you a little more insight when buying your fresh fruit and vegetables.

Have a lovely day!

Aimee x



The most essential protein in our body, collagen is responsible for our skin’s elasticity and it plays a huge role in our joint and bone health too.

Not only is it important for binding our tissues and cells together, it keeps our bones strong, our joints supple and our skin plump and glowing. The remarkable thing is, the more collagen you have, the more your body can produce and maintain it, so it is important to include foods in your diet which help with our collagen production.

Foods high in protein and rich in Vitamin C contribute to your hyaluronic acid levels. Hyaluronic acid is naturally found in our bodies; however, it does decrease as we age. It boosts collagen production; it speeds up recovery time and helps to relieve painful joints too.

Here is my top list of foods to help boost your collagen levels:

  • Fish and shellfish (salmon, tuna, oysters)
  • Avocado
  • Berries (Blueberries, blackberries, strawberries, acai berries)
  • Citrus fruits (kiwis, oranges, lemons, limes)
  • Egg whites
  • Garlic
  • Nuts and seeds (almonds, flax seeds, chia seeds)
  • Greens (spinach, broccoli, kale, green beans)
  • Red veggies and fruits – peppers, beetroot, tomatoes
  • Bone broth

Alongside a healthy diet of these protein-rich and vitamin-C dense foods, taking collagen supplements can help to further reduce inflammation, increase bone density (when combined with healthy levels of Vitamin D and calcium), and help to plump your skin, from the inside out.

There are some great supplements on the market to help increase your collagen production including collagen peptides.

Collagen peptides are made mostly from animal parts like fish scales, cow bones, or skin. For me personally, I like collagen peptides powder made from fish. Despite the strong smell and flavour, it can be easily disguised when mixed into a morning smoothie. Choose supplements with the least amount of ingredients as possible and try to not have the flavoured versions as these can contain added sugars.  As always, read the labels to check it is certified and make sure the ingredients contain no fillers to ensure you are getting the purest form.

You can choose collagen and hyaluronic acid supplements in a tablet form; however, I find the powder and liquids are more easily absorbed into the body.

If you would like some tips on how to incorporate these foods into your diet or advice on a particular supplement, send me an email at and I would be more than happy to help you.

Have a “glowing” day!

Aimee x