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Colour, Comfort and Joy - what most of us really need in January

I'd like to start by saying that I am genuinely a fan of using January as a starting point for some magical additions that create a long term effect on people's wellbeing. For me January means noticing the breathing space before the busy-ness fully kicks in. And in this space, I'm stepping back and planning ways in which I can live and work more efficiently throughout the year, which naturally creates more time for me to take better care of myself and my little family. It also makes me much better at my job because I have more energy and ideas.

However this does not mean that I like the thought of people punishing themselves with a sudden and intense January workout schedule, followed by a lifeless food plan offering nothing we truly need to nourish ourselves in these cold, dark months. In fact I'd like to encourage the opposite.

Much more helpful in my opinion is creating ways of realistically adding in bright and energising ingredients that encourage strong and healthy foundations (not just food). Choices that bring us colour, comfort and joy when most of us are feeling a bit low on energy and enthusiasm, can feel soothing and nurturing, which is exactly what we need in this season.

So here's my "lunch sorted for 3 days" recipe - full of colour, super tasty and it gave me added joy because it used up some nearly wasted ingredients in my fridge. Win win.

Smoked salmon, courgette, pepper and feta cheese baked frittata - 3 days worth of lunches, takes 25 mins including cooking time.


Extra virgin olive oil

Half a packet of smoked salmon (about 75g)

1 whole courgette

1 whole pepper

3 large eggs

2 tbsp full fat greek yoghurt

75g feta cheese

1 x tbsp dried herbs

Seasoning (salt and pepper)


Heat oil in a frying pan and turn on the oven to around 180 degrees C

Chop and stir fry the pepper, courgette and smoked salmon in a little oil until the vegetables are tender.

Whisk the eggs, greek yoghurt, salt and pepper and dried herbs together in a jug and set aside

Line a baking tin with baking paper

Add the veg and salmon evenly onto the baking paper

Pour over the egg mixture

Crumble the feta cheese on top

Bake until the top looks a big golden

Leave in tin for 5 mins to set and chill slightly

Serve with a big green salad dressed with EVVO, balsamic vinegar and sprinkled with mixed seeds to create a tasty, nutrient dense, keep you full for ages lunch.

As a menopausal, working-mum of two, I am always on the lookout for ways of improving my energy levels. And if you're reading this, I'm guessing you are too. Allow as much space and time as you can for these additions to develop naturally and with your personal essentials in mind. With care and attention, this is much more likely to become your new way of being, rather than a way of resetting your health once a year.

Let me know if you make it and enjoy it!

Lynne x

If you are a menopausal woman looking for a bit of time out and a refreshing and realistic approach to your own wellbeing, I am running my next Yoga & Nutrition for Menopause Support on Saturday 10th February at my centre The Yoga & Wellness Rooms in Shoreham. These sessions are supportive, safe and magical. Get in touch or simply book on my website.

If you feel that you would benefit from some personal coaching including yoga, nutrition and lifestyle choices to help reduce stress levels, maintain a healthy weight, or simply see for an overall health improvement course, I offer retreats, workshops and private sessions in person and online (via Zoom). Go to or get in touch directly to read more info

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