Happy Bean Nutrition & Wellbeing Top Tips

My Nutrition & Wellbeing top tips to inspire and motivate you to make healthy food and lifestyle choices.

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Category: Recipe

  1. Aches and Pains

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    As the cold weather sets in, complaints about aches and pains especially in our joints seem more common. There are many factors involved as to why our joints may be aching; inflammation plays a large role and those who suffer know that inflammation hurts.  However, there are ways this pain can be relieved through diet, exercise and complementary therapies.

    olive oil picAdapting our diet to include more anti-inflammatory foods and reducing those foods that may contribute to this inflammation is one way to help.

    Positive impact foods – foods that are high in anti-oxidants, rich in vitamin C and help to create a more balanced acid-alkaline environment can all help alleviate the inflammation.

    Fish and beneficial oils typically found in a Mediterranean diet alongside olive oils, whole grains, nuts and seeds. A warming winter fish pie (see my Fish Pie Recipe) is a tasty way to increase your fish intake.

    Fruit and vegetables – especially the green and dark coloured ones that are high in the phytonutrients needed to help tackle the inflammation as they are high in anti-oxidants which help ‘mop up’ the free radicals contributing to the pain.

    Ginger is an excellent way to add warmth to a dish as well as a great kick start to digestion in the mornings when added to hot water with a slice of lemon.


    Negative impact foods – these foods create a more acidic environment that contributes to the inflammation, so it is best to reduce these foods when suffering with joint pain.

    Sugars - especially refined sugars found in soft drinks, fruit juices and sweets.

    Dairy produce – milk and hard cheeses, try some goats or sheep’s cheese as an alternative.

    Red meat – consider reducing your intake to once a week and adding lots of vegetables to your winter stews and casseroles.


    Further help


    exercise picMoving our bodies on a daily basis is something human beings have done for thousands of years for our basic survival needs; fetching water, hunting for food, running to survive! However, in the 21st century our basic needs are easily met and walking around the supermarket doesn’t raise the heartbeat or get those joints moving very much!

    Depending on your current fitness level, start slowly and increase the time and intensity steadily. Find an activity you enjoy.. here are some that I love:

    Rebounding, Nordic walking with DA Fitness, swimming, yoga, pilates, cycling, dancing or a personal training session with Marla Murray.  For those with a higher level of fitness you may be ready for a new challenge so have a look at Barnes Fitness events


    Stress relief

    Our levels of internal stress have become much higher over the last few decades, and learning ways to release and manage our stress is key.  When we are ‘stressed’ our body releases various hormones, the main one being cortisol, and guess what? Overtime, cortisol contributes to our inflammation levels so another no, no for pain!  

    Looking for ways to reduce your stress? Here are some suggestions: 

    • Deep breathing (anyone can do it anywhere and it's free!)
    • Take a walk in the fresh air, ideally somewhere in nature.
    • Reflexology - hugely relaxing and may help sleep issues too.. come and have a taster session at Happy Bean
  2. Fish Pie with white sauce

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    fish pie picServes: 4

    Shopping list - choose organic where possible

    250g Salmon
    250g white fish (cod or haddock)
    200g prawns (I use the king prawns, smaller prawns can also be used)
    1 leek
    1 carrot
    1 red chili (optional)
    250ml milk (I use almond milk)
    2 tsps of cornflour
    75g cheese (optional)
    A handful of chopped fresh parsley

    For the mash:
    600g white potatoes.
    400g sweet potatoes.

    Peel the white potatoes and put in large saucepan, cover with water and bring to the boil, then add the sweet potatoes to the pan, cook until soft enough to mash.
    Wash and slice the leek.
    In a large saucepan sautee the leeks in a small amount of coconut oil or butter for a few minutes.
    Add in the salmon and white fish to leeks and cover with the almond milk, simmer on a medium heat for 10-15 mins.
    Grate the carrot into the an oven-proof dish you are going to cook the fish pie in, chop the red chili finely.
    Drain the milk from the saucepan into a jug.
    Flake the fish into the oven proof dish along with the leeks and grated carrot, mix together well.
    Add 200ml of the almond milk into a small saucepan over a medium heat and add in 2 heaped teaspoons of cornflour, stir well until thickened.
    Grate the cheese into the sauce and pour over the fish.
    Mash the potatoes and spread over the top.

    Cook for 40-45 mins at 180°C.

    Serve with some 2-3 steamed veg – broccoli/beans/kale/spinach/peas/carrots.