Category Archives: Health Matters

Be well, stay well

Jo Rowkins – November / December 2025

There’s something freeing in remembering that the cycles of feasting and fasting are part of an ancient ancestral rhythm we all share. My clients often find relief in this perspective as it reframes indulgence as something not to fear, but as a natural celebration.

So, this Christmas give yourself permission to feast mindfully, to nurture your body and to celebrate fully. When you approach feasting with intention and kindness you can indulge without guilt. I believe mindful festive eating is not about restriction or pressure, but a gentle tuning in; savouring the tastes and textures of the season while honouring your body’s needs. 

Supercharge with Superfoods

Nature provides everything we need for flavour and wellness. This season jazz up your plates with festive superfoods:

• Golden turmeric for its anti-inflammatory properties

• Ginger to aid digestion after hearty meals

• Rosemary for antioxidant support 

• Cinnamon for blood sugar balance and reduction of cravings

• Garlic to keep immunity strong when days get hectic

Tip: Sprinkle rosemary over roasted veg, sip ginger as a warming tea and add garlic to sauces. Simple tweaks bring powerful benefits.

Nourishing Breakfasts for All-Day Balance

How you start the day matters, especially in December. Try:

• Eggs with wilted garlic spinach and a dash of turmeric

• Greek yoghurt topped with nuts, berries and cinnamon

Tip: These combos steady your blood sugar and keep cravings at bay helping you make mindful choices later.

Savour Sweets, Don’t Scoff

Festive indulgence is part of the joy. No guilt required! I encourage clients to slow down over their favourite sweets noticing each texture, flavour and the sense of comfort it brings.

Tip: Bake a batch of wholesome, spiced biscuits and enjoy them mindfully. Turning treat time into a ritual of real self-care can completely transform how you feel.

Choose Nature’s Fats

Nature doesn’t make bad fats, factories do. Healthy fats are your friend all year round, especially this season. All too often, festive foods are laden with processed fats that can leave you feeling sluggish, heavy and low. Skip the processed oils and instead reach for:

• Avocado

• Nuts and seeds

• Extra virgin olive oil and grass-fed butter

• Oily fish and grass-fed meats

• Virgin coconut oil

Tip: These nourishing fats support your mood, hormones and energy, helping you feel tip top and balanced all day.

Mindful Festive Tips:

• Focus on quality: Pick foods you truly love and let every mouthful be meaningful

• Eat the rainbow: Aim for colourful veg and salads at each meal for immune support

• Use a smaller plate: This simple trick helps you tune into enjoyment without overeating

• Make cooking a ritual: Slow everything down; take in colours, smells and textures

• Limit distractions: Turn off screens and connect at the table

• Check in with your hunger: Pause before extra helpings – ask if you’re satisfied or just following a habit

• Pace yourself: Eat slowly and alternate alcoholic drinks with water or herbal teas

• Move with joy: Go for a post-lunch stroll, dance to your favourite song or try a few gentle stretches

• Practice gratitude: Before a meal take a moment to give thanks for the food and company

Gentle Guidance Through the Season

If you’d like support weaving healthy habits into daily life, get in touch for a free discovery call. And in the new year I’ll be opening my 30 Day Body Reset programme filled with recipes, gentle routines and mindful habits designed to help you feel your best after Christmas. (Email to register your interest at jo@awakeninghealth.co.uk).

When you approach feasting with intention you give yourself permission to fully indulge. Wishing you and your loved ones a Christmas filled with meaningful moments, mindful indulgence and true wellbeing.

l http://www.awakeninghealth.co.uk

Jo uses nutrition and lifestyle medicine to help people align with a healthier way of living. She specialises in helping people who are feeling stressed, and women for hormonal balance.

What a waste – inside the Real Junk Food Project

It’s 10 o’ clock on a summer Friday morning at the Gardener Café. Mick is carrying a box of red peppers down to the kitchen where vats of black beans and quinoa are bubbling. Sarah is making pastry for scones, sweet and savoury, cartons of yellow label strawberries, just on the turn, piled behind her ready for Karen Lloyd to reduce them into an accompanying jam. Elodie is chopping pretty pink radishes, and the air is fresh with camaraderie. 

This is the Real Junk Food Project’s central Brighton kitchen, bang in Gardener Street in the middle of the North Laine’s most vibrant shopping and café area. Mick and Sarah are volunteers, Karen and Elodie just two of the few paid staff, and the red peppers, black beans, quinoa, flour and strawberries just part of a massive haul from the overnight supermarket waste run. 

The Real Junk Food Project, whose mantra is “feed bellies not bins” was created by Adam Smith in Leeds in 2013, and has since grown into a national and international movement of cafes, projects and pop-ups with one core objective: To intercept food waste destined for land fill and use it to feed people who need it, on a ‘pay as you feel’ basis. With afterschool clubs at its sister café, The Fitzherbert Community Hub in Kemptown, and pay as you feel cafes at St Lukes Church, Hollingdean Community Centre and Bevendean Hub, it’s a busy operation.

“We have volunteers driving electric vans to supermarkets across the city picking up amazing food that would otherwise go to waste,” Karen told me. “We get cakes and breads, flour, dairy, all sorts of vegetables. A lot of it hasn’t even got the stickers on it. It’s just surplus. There’s literally nothing wrong with the food at all. But if it’s not collected that will just go into the bins and into landfill. It’s absolutely disgusting.” 

Disgusting is the right word. “A quarter to a third of food produced globally, is wasted” says the RJFP website, “and yet, there’s estimated to be 795 million people who do not get enough to eat. In the UK, two million people are estimated to be malnourished, while the UK as a whole creates an estimated 15 million tonnes of food waste every year.” If waste was a country, according to the UN, it would be the third largest in the world. 

But there’s not much time to chat about the politics this morning. Karen and her team are on a deadline. “Once it comes to our cafes, we chefs look at the food, decide on the menu, and get on with it”, says Karen. ‘We have three hours to get on with service.” 

The black beans, which have been soaked overnight, are going to go into a chilli and the Buddha bowls. The quinoa will become a tabouleh, while the pumpkin seeds have been roasted with a little bit of tamari. The mung beans have also been soaking to encourage them to sprout and will be added to the Buddha bowls. 

In the walk-in fridge, massive Kilner jars of fermented celeriac, sauerkraut, kimchis and jams line the shelves. Herbs, tomatoes, lettuces, courgettes and cucumbers – often organic and donated from personal allotments, local farmers and Infinity Foods, but most of which have come in on the supermarket run in the last 24 hours, are piled high in boxes, ready to be cooked up over the weekend.

By lunchtime, the tables outside are packed with students, families and homeless people, often sharing a long table. “It’s all pay-as-you-feel” says Karen, “so it gives everyone the chance to get a really good meal.” This is a place to have lunch with a friend, or strike up a conversation with someone with a whole new life view. You choose. “It does get people talking” says Karen, “and hopefully they talk about how good the food is. I think that’s what food does, doesn’t it?”

If people can afford it though, they try to encourage them to pay it forward. And with funding a perpetual problem on top of the cost of living crisis driving people to find food more cheaply, it’s hitting the tills at the Gardener Café hard. “We have a suggested donation of £6.50”, but most people are 

giving £1 or £2 for a full meal.”

The daily lunch on Monday, Thursday, Friday and Saturday is just one part of what Karen and her team of volunteers cook up over the course of the week. “This Saturday, we’re doing a 60th birthday party for 100 people. We’re making canapes and Buddha bowls for them. When the clients come to see us, we’ll go through a basic menu and make them aware it can change. We did a canape event on Wednesday for Wired Sussex. They wanted to know what the menu was going to be, but I couldn’t give it to them until three hours before the event because the ingredients can change. But when we got there and they saw the food, they were amazed by it.”

It’s clear that this is much more than a cheffing job for Karen, whose signature red lipstick and bleach blonde quiff suggests an interesting back story. “I moved to Brighton five years ago after living in Spain for 15 years. My partner had died and I was trying to find work and get back into the catering. I did some voluntary work for Junk Food, and I found my family, basically. That’s what it felt like. So, it really helped me to find my feet again after a very sad time in my life.”

If you want to get involved with the Real Junk Food Project, go to its website for more information. Donate if you can, but the real fun is lunch in the sunshine with whoever sits next to you. Just remember to pay it forward.

http://www.realjunkfoodbrighton.co.uk

Since writing this article we’ve learned that the Gardener Street cafe is to close.  The Real Junk Food Project put out this statement: 

“It is with great regret that the directors of @realjunkfoodbrighton have decided to discontinue their lease for the cafe on Gardner Street and, as a consequence, the Gardener will close on 25th September 2023. When we first signed up to take on a city-centre cafe using the pay-as-you-feel model, we knew there were going to be many challenges. We could not have foreseen the imminent Covid-19 pandemic, but we managed to weather the associated lockdowns and have continued to provide much needed meals to thousands in our community over the three years since.

Sadly, the current economic crisis is putting extra strain on the food industry and this, combined with soaring energy bills and ongoing building maintenance works, mean that the costs are just too heavy for us to keep the Gardener open. The latter is also taking its toll on our staff and volunteers in a way that is simply not sustainable. Whilst the doors of the Gardener are closing, the mission of The Real Junk Food Project continues and we are optimistic for the future. Our customers in Hollingdean Community Centre, St Luke’s Prestonville and the Fitzherbert Hub in Kemptown will still be able to benefit from pay-as-you-feel lunches created by our wonderful teams.

We hope that by unburdening ourselves from the financial liabilities of the Gardener, we will be able to focus precious resources and energy into our existing venues and commitments.

A massive thank you to all staff, volunteers and everyone who has been involved in our lovely cafe. And thank you Infinity Foods Co-operative for being a supportive landlord.

SOYA – THE GOOD,THE BAD AND THE UGLY

Doctors are confused by it; many health practitioners’ views differ on it, and you’ll find articles that sing its praises and those that slander it. So, let’s look at some of the facts about soya.

Soya is now in the top ten of allergenic foods, mainly because big food manufacturers are using it to bulk out their processed foods. Soya derived ingredients can be found in all manner of foods such as bread, breakfast cereals, sauces and many more.

Generally, people in the west over-consume soya due to using it as a replacement for cow’s milk, as well as their growing reliance on processed foods. 

In Eastern cultures soya foods are traditionally eaten in their fermented forms, such as miso, tempeh and natto, making them easy to digest. 

Until the discovery of fermentation techniques, the soya bean was not used as a food. In fact, its early use was for its root structure to enable effective crop rotation and its ability to fix nitrogen in the soil.

Soya in and of itself is not good or bad. There are however many considerations regarding its use, and more so regarding its source.

The Good

• Isoflavones and cancer prevention. Two substances genistin and diadzin are isoflavones present in soya beans. However, they are inactive and unusable unless fermentation has occurred, after which they turn into their active forms genistein and diadzein, shown to have cancer-protecting properties.

• Isoflavones can effectively help to balance oestrogen, without negative side-effects.

• Fermentation of these isoflavones can occur in the human digestive tract via the action of friendly bacteria. A healthy gut flora is needed for healthy hormone metabolism and is crucial if using soya therapeutically for hormonal balancing.

• Soya aids bone health and may reduce osteoporosis risk in menopausal women.

• The gentle oestrogen-like effect helps control menopausal symptoms such as hot flushes.

• Phytosterols in soya lower cholesterol and help prevent cardiovascular disease.

• Soya is a complete protein, containing all 8 essential amino acids and is a good source of vitamins and minerals.

The Bad

• Soya contains potent enzyme inhibitors that block the action of trypsin in the body, needed for protein digestion. It also contains phytic acid, a substance that blocks the uptake of calcium, magnesium, iron, zinc and copper in the digestive tract. The only way to effectively neutralise these substances is through fermentation.

• Too much soya acts as a goitrogen, meaning it can slow down thyroid function. Many soya products are genetically modified and contaminated with pesticides with soya being one of the most highly sprayed crops on the planet.

The Ugly

• Soya milk and soy protein isolate are made in large aluminium vats and “washed” with acid, resulting in the finished product being contaminated with this unhealthy metal, which has been linked to various diseases such as Alzheimer’s. 

• It is then flushed with an alkalising solution to neutralize it again. The high temperature of the processing denatures the other proteins in the soya. 

• Nitrates – known carcinogens – are formed during the spray-drying of the protein powder, which is used in many processed foods, including baby formulas.

• Acres of rainforest have been destroyed for the growing of soy on a mass scale for use in processed foods manufactured by the food giants.

How To Eat Soya in a Healthy Way

1. Only eat organic soya products, and where possible fermented versions of this food.

2. Increase your intake of other fermented foods such as kefir, sauerkraut and live, organic yogurt to supply your body with the beneficial bacteria needed for the active isoflavone conversion, or supplement regularly with a good probiotic.

3. Soya milk is best avoided or taken in small doses and certainly not daily. It shouldn’t be given to young children on a regular basis as it may interfere with their natural hormonal development.

4. Always choose organic soya milk if consumed.

5. Consume other “milks” such as oat and almond or make your own nut and seed milks if you’re avoiding dairy.

6. Avoid processed foods to minimise your intake of highly processed soy.

7. Minimise your intake of fake soya meats.

8. Enjoy miso, natto, tempeh and naturally fermented soy sauce.

9. Eat seaweed alongside soy products as it aids healthy thyroid function.

Provenance Matters

In my Nutritional Therapy practice I encourage my clients to take into consideration many factors relating to their food – where it was grown, whether it was sprayed, the company that grew it or produced it, how the animal was raised and treated in meat products, how to use certain foods – like soya – therapeutically, and how to avoid the “ugly” side of certain foods. 

Like soya, there are many foods that can be equally good, bad or ugly depending on how they are grown and processed. Fat is good example of this. Refined vegetable oils like mass-produced sunflower oil come under the “ugly” category, whereas grass fed butter and extra virgin olive oil are good for us. 

We’re living in a world where people think that being vegan is better for the planet, yet it’s much more complicated than that. Taking soya as an example, when it is over-farmed and highly sprayed and used in all manner of fake foods, it is certainly NOT good for the planet, or our health, not to mention the destruction of acres of rainforest for its use in mass production by the food giants! Like choosing grass fed organic meats, wild fish and healthy fats, it’s equally important to consider the provenance of your soya, grains and cereal foods too.

Jo Rowkins, Nutritional Therapist & Lifestyle Coach at Awakening Health.

www.awakeninghealth.co.uk

Don’t stress about losing weight

When we think about ways to lose weight, often the focus is on calories, macros and portion control. Even though what you eat plays a significant role in your body’s ability to burn fat and maintain a healthy weight, it’s not the only factor. Keeping stress levels in check is crucial if you want to avoid stubborn weight gain.

We’ve been hard-wired to cope with what comes our way, to keep us safe and ensure we could run from tigers, lions or bears. Our modern stresses can be relentless: work deadlines, financial worries, traffic jams, pollution, lack of quality relaxation etc. The lions and tigers might have gone but the stress remains. 

Being chronically stressed means we produce more cortisol – the stress hormone. This plays havoc with our ability to keep blood sugar levels balanced, and slows our metabolic rate and therefore our ability to effectively utilise energy from food.

Stress And Insulin

Cortisol works alongside insulin – the fat storing hormone that keeps fat locked away –  to keep blood sugar levels in check. Lowering insulin is the key to unlocking stored fat. High stress results in higher levels of insulin.

Stress And Hormones

Stress can negatively affect other hormones too, like those responsible for hunger and satiation – ghrelin and leptin respectively. When stressed, our ability to control hunger takes a nosedive, meaning we eat more and get hungrier more often.

Stress And Fat Around The Middle

Fat around the middle is the type of
fat that’s easily accessible in times of stress. Being chronically stressed leads to fat
being stored in this area as a survival mechanism. The problem is the
stress doesn’t stop and the body never
gets the chance to access the stored “emergency fat”.

The Blood Sugar Rollercoaster

When we’re stressed blood sugar levels can wildly fluctuate. Cravings kick-in
and we start looking for quick-fixes like sugar, stimulants and alcohol. When we eat this way, we experience sugar highs followed by sugar lows and the cycle continues. Like a real rollercoaster in the fairground, once on it, you can’t get off!

Comfort Eating

When stressed we are more likely to eat, reaching for quick-fixes, and less likely to eat healthy foods because we start relying on food as an emotional crutch. The more quick-fix foods we eat, the more dysregulated our blood sugar levels become, and we end up a slave to our biochemistry, experiencing the highs and lows of the blood sugar rollercoaster, craving more quick-fix unhealthy foods and staying stuck in fat storing mode as insulin levels soar.

Getting Unstuck

Your body is either in fight or flight mode or rest and digest mode. It cannot be in both at the same time. Most of us are stuck in fight or flight mode, which affects our delicate hormonal balance. 

When you lower stress and switch to the parasympathetic branch of the nervous system, you also help your blood sugar levels come into balance. When that happens, insulin drops, the body’s fat stores get unlocked and hunger decreases. The body can then access the stored fat and use it as fuel. Increasing self-care practices and lowering stress are crucial if you want to lose weight. 

Make The Switch

When you breathe deeply it immediately switches your nervous system over to the rest and digest mode (parasympathetic), bringing your body out of stress response. This is where all the magic happens in your body for healing, rejuvenation and fat burning. Find moments in your day as often as possible to breathe deeply, such as whilst waiting for the kettle to boil, whilst on the loo, driving or washing up. 

It’s All In The Balance

As you can see, maintaining a healthy weight is less to do with ‘calories in, calories out’, and more to do with hormonals and the role stress plays in the bigger picture. It’s all about a delicate balance. Making time for relaxing selfcare practices like Epsom salt baths, yoga and meditation, as well as enjoying fun and laughter, will help you feel less stressed, whilst creating a lovely bedtime routine will pay dividends for your waistline. Lack of quality sleep has been proven to increase cortisol output and play havoc with blood sugar regulation the following day. 

Get The Support You Need

Reaching out to a health professional to address your own stress and to find out what your body personally needs, is a great step in feeling supported, motivated and accountable on your health journey. A nutritional therapist can help you with lifestyle and stress-relieving practices alongside deep nutrition for your body, so that you can find your balance.

Jo Rowkins, Nutritional Therapist & Lifestyle Coach at Awakening Health.

http://www.awakeninghealth.co.uk

Stress? What even is that – ayurvedic massage

It’s been a bit of a day. Everyone, they all want something. Whether it’s time or space or energy or just you. They all want something. God, you’re exhausted. Now imagine this. You’re lying down in a candlelit room. Slowly the air is filled by the undulating sounds of gongs and Tibetan bowls, rising and falling, swirling and twirling, sounds that take you away to… to somewhere calm and peaceful. Stress? Right now you don’t even know how to spell it. 

Emma Thomas and Naomi Potter (left and right) run sound baths in St Michael & All Angels Church in Powis Road and, because they understand how stressful running The Whistler is, invited us along. And very lovely it was too. Floaty and blissful and lovely. The mesmeric sounds of the gongs and bowls are transporting and meditative and take you somewhere else. If you can stop yourself falling asleep – and I did, honest – it’s just beautiful. The next ones are February 11 and 18. Phone Emma on 07974309972 for details and tickets. 

And if you fancy an Ayurvedic massage, check out https://www.balanceandbloom.co.uk