To achieve a happy and healthy
lifestyle, with regular, restful sleep, diet and nutrition is
essential to firstly establish and secondly maintain a positive

To help us sleep well we need a good balance of the
hormones serotonin and melatonin in our system. Foods such as
chicken, cheese, tofu, tuna, eggs, nuts, seeds and milk will help
to boost these hormone levels.

Our sleep expert Dr Nerina recommends eating
breakfast within 30 minutes of waking up, this sends awakening
message to the brain that there is adequate food in our environment
and creates the ideal internal chemistry for optimal sleep.

Avoiding a heavy meal before bed time and snacking
during the day on things such as yoghurt, fruit, nuts, seeds and
lean meats will help to keep blood sugar levels stable.

Take a look at the below examples of healthy recipes
to help inspire a happy and healthy lifestyle.


Nerina's Nutty Granola



This Granola is amazing.  Match
a batch and store in an airtight glass container and use it as a
breakfast cereal or crunchy topping on yoghurt or porridge. I
sometime have a small bowl with full fat Greek yoghurt and
blueberries before I go climbing for that extra energy


50g dried dates

100g jumbo rolled oats

2 tbsp honey or agave syrup
(optional - I find it sweet enough without)

85g mixed nuts (cashews, pecans etc
- any of your favourite nuts will do

15g pumpkin seeds

3 tbsp olive oil (I use coconut oil
which gives a delicious flavour)


Preheat oven to 160C/325F/gas mark

Simmer the dates in 1cm water until
soft and then blend until smooth.  Stir in the remaining
ingredients and mix well.

Spread the mixture on a baking tray and bake for
15minutes until golden, then reduce the oven temperature to
110C/250F/gas mark ¼ and bake for a further 30-60 minutes or until
the mixture is dry and crisp (this bit is not an exact

Leave to cool completely then store in an airtight

You can really experiment with this recipe and add
chia seeds for extra protein, goji berries, chopped dried fruit,
coconut flakes (my favourite -especially when they go slightly
brown and crisp).  If it's too nutty for you simply add more
oats to the recipe. Additional flavour can be created with
cinnamon, nutmeg or even cardamom.

 Breakfast -352461_640


Chicken Stew recipe



13 tbsp olive oil

21.5-1.75kg chicken, jointed into

3Good pinch of saffron

42 heads fennel

512-16 shallots

6125g pancetta or bacon

72 garlic cloves, finely

81 tsp fennel seeds, lightly

91 tbsp Pernod (optional)

10250ml dry white wine

11350ml chicken stock,

123 sprigs fresh thyme, leaves

132 fresh bay leaves

142 tbsp butter, softened

152 tbsp plain flour

164 tbsp crème fraîche

172 tbsp chopped fresh parsley, to


11. Heat the oil in a large
flameproof casserole. Season the chicken pieces, and fry, in
batches, over a medium-high heat until browned.

22. Put the saffron into a bowl,
cover with 1 tablespoon of hot water and leave to soak. Slice the
fennel lengthways through the root, so that the layers stay
together in 1 piece.

33. Lift the chicken pieces onto a
plate and set aside. Add the whole peeled shallots to the casserole
and fry until lightly browned. Set aside with the chicken. Add the
fennel slices to the pan and fry until very lightly golden. Set
aside on a second plate.

44. Pour all but 1 teaspoon of the
oil from the casserole, add the pancetta and fry until golden. Add
the garlic and fennel seeds and fry for a few seconds. Add the
Pernod and wine, bubble for a few seconds, then add the stock,
herbs and saffron water.

55. Return the chicken and shallots
to the casserole, cover and simmer gently for 5 minutes. Stir in
the fennel slices, cover and simmer for 30-35 minutes, until the
chicken is almost tender. (Don't fully cook at this stage or the
chicken and fennel will be overcooked when you reheat it.) Lift the
vegetables and chicken out of the liquid and put into a ovenproof
dish or foil tray with a lid - one big enough to fit the cooking
liquor, too.

66. Mix the butter and flour
together into a smooth paste. Bring the cooking liquor back to a
simmer and whisk in the flour paste, a little at a time (you might
not need to use it all), until the sauce has thickened. Simmer for
a further 2-3 minutes. Stir in the crème fraîche