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Challenge Self-Care

The chewing challenge: Reduce Bloat, Taste More and Eat Less

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Join this simple 28-day chewing challenge and unlock better digestion, enjoy food more, and even experience effortless weight loss!

This powerful self-care practice is surprisingly simple: just chew your food more.

Do you remember someone — a parent, teacher, or grandparent — reminding you to chew your food properly? Turns out, they were absolutely right.

(It’s funny how childhood advice catches up with us at the dinner table.)

It’s amazing that such a small habit can bring such big results. I hope you’ll join me in this fun, gentle but truly effective self-care challenge.

Do you need this chewing challenge?

Wondering if something as simple as chewing could make a real difference to your wellbeing?
Here are some signs it might be worth a try:

  • You struggle to control your food portions.
  • You’d like to release some weight without completely overhauling your diet.
  • You eat quickly and rarely taste your food.
  • You often feel too full after eating.
  • You experience heartburn, acid reflux, bloating, burping, or gas.
  • You have dental or gum issues, or jaw tension.
  • You’ve noticed signs of nutritional deficiencies (low iron, B vitamins, magnesium).
  • You experience low stomach acid symptoms such as fatigue, indigestion, or undigested food in your stool.

If any of those sound familiar, this challenge might surprise you with how much better you can feel.

(And if your family catches you chewing extra slowly, just tell them you’re conducting very important digestive research.)

Tip: Before you begin, describe and score these areas of your health — then compare again after 28 days to track your progress.

Jump to Recipe

A Bit of History: Being Young at 60 by Horace Fletcher

I have a soft spot for the Old Time Healers — the original self-care pioneers who practiced long before the internet. One of them was Horace Fletcher, who published Fletcherism: What It Is and How I Became Young at 60 back in 1913.

His discovery? That easy weight loss and renewed vitality came simply from chewing your food thoroughly.

Fletcher’s ideas were so popular that even American Presidents, British Prime Ministers, J.H. Kellogg, and King Edward VII reportedly took up “Fletcherism.”

And before you wonder — yes, there’s some modern research to back up this 100-year-old wisdom here, here and here

Why Chewing Matters

Chewing: The First Step in Digestion

When you chew, you signal your stomach, gallbladder, and pancreas that food is coming — “get ready!” This allows your stomach to produce the right amount of hydrochloric acid for digestion.

Chewing Produces More Saliva

Saliva is amazing. It contains enzymes that help break down carbs and fats, binds food together for easier swallowing, and even helps clean your mouth by washing away harmful bacteria.

The Problem With Not Chewing Enough

When food isn’t properly chewed, large particles reach the stomach undigested. This causes bacteria to ferment the food, leading to bloating, gas, and indigestion.

On top of that, the stomach doesn’t get the full “digest now” signal, meaning less acid is produced — and that means less nutrient absorption.

Whew! Your body truly is incredible when you let it do its job.

Eating Less (and Enjoying More)

Chewing slows you down.
When you eat more slowly, your body has time to send signals to your brain saying, I’m full!

Many of us eat while scrolling, working, or watching TV (guilty as charged), and before we know it — we’re uncomfortably full.

Mindless eating also robs us of enjoyment. Chewing more brings you back into the moment. You taste your food, you feel satisfied, and your portions naturally shrink.

And when you slow down and truly taste what you’re eating, that second biscuit might not seem so tempting.

What do you think? Worth exploring?

How to Do the 28-Day Chewing Challenge

In my clinic, I found that chewing every single mouthful until liquid was too much for most people. It’s ideal — but not always realistic.

So instead, here’s a gentler, more doable approach that still delivers real results.

The 28-Day Chewing Challenge Plan

  1. Assess your health and digestion before you begin.
  2. Chew the first mouthful of every meal until liquid.
  3. Pause and focus: What does it taste like? How does it feel?
  4. Track your progress daily (it really helps!).
  5. Invite friends to join you — self-care is better together.

Then, each week, build on your habit:

  • Week 1: Chew the first mouthful of every meal.
  • Week 2: Chew the first two mouthfuls.
  • Week 3: Chew the first three mouthfuls.
  • Week 4: Chew the first four mouthfuls.

That’s it — simple, mindful, and easy to remember.

You might want to set a reminder so you don’t forget, especially in the early days.

Chewing Challenge Tips

  • Start small — focus on just the first mouthful if that’s all you can manage.
  • Take smaller bites to make chewing easier.
  • Don’t take another bite or sip until you’ve swallowed.
  • Sit in a calm environment.
  • Avoid eating when stressed, angry, or sad.

After 28 days

Time to compare your before-and-after scores.

  • Did you eat less?
  • Bloat less?
  • Slow down and actually enjoy your meals more?

Reflect on what changed — and what made the challenge difficult.

If you didn’t notice much difference, that’s okay! You can always repeat the challenge or move on to another self-care focus.

Conclusion

Congratulations on completing your 28-Day Chewing Challenge!
You’ve taken one of the simplest — and most surprisingly powerful — steps toward better digestion, more mindful eating, and improved overall wellbeing.

At first, it might have felt strange to slow down and actually notice each bite (especially if you had an audience at the dinner table), but those moments of awareness are where real change begins.

Keep going — because the longer you practice, the more natural it feels, and the greater your results will be.
Many people also find that as they chew more mindfully, their portion sizes naturally adjust, appetite feels calmer, and weight begins to rebalance — all without effort or restriction.

Over time, chewing well becomes less of a challenge and more of a quiet ritual — one that helps you savour food, support your body, and enjoy every meal just a little more.

“It turns out your grandmother was right — good things really do come to those who chew.”

Well done image in Make Self Care Simple brand colours – completion of self-care challenge

Take the First Step…

We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.

The truth is, self-care doesn’t need a perfect day — just a small, curious step today.
Your body learns from action, not intention.

The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.

Free Self-Care Start-Up Toolkit


Turn inspiration into action — with a simple system that helps self-care finally work with your body, not against it.

If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.

The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective.
It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.

Inside, you’ll find:
🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results
🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care challenge for your needs — and actually complete it.
🌿 Printable planners, reflections, and trackers to help you stay consistent
🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement

You’ll also receive:
💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter
🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone

👉 Send Me My Free Toolkit
(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)

Real self-care is about listening to yourself.
Because being healthy isn’t always easy — but it can be made simple.

Free Self-Care Challenge Toolkit

Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

Save or Print a handy ‘summary’ of this challenge in the ‘Recipe’ below.

Print

28-Day Chewing Challenge; Reduce Bloat, Taste More and Eat Less

Join this simple 28-day chewing challenge and unlock better digestion, enjoy food more, and experience easy weight loss!

Notes

Instructions

1. Assess before you start:
Take note of how your digestion, energy, and appetite feel. Write down any symptoms (bloating, heartburn, cravings, fatigue).
2. Week-by-week plan:
  • Week 1: Chew the first mouthful of every meal until liquid.
  • Week 2: Chew the first two mouthfuls.
  • Week 3: Chew the first three mouthfuls.
  • Week 4: Chew the first four mouthfuls.
3. Focus:
As you chew, notice the flavour, texture, and how the food changes in your mouth.
4. Swallow fully before taking your next bite or sip.
5. Track your progress daily.
Make notes about digestion, fullness, energy, or cravings.
6. Invite a friend to join you — shared challenges build accountability and fun!
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Challenge Align Uplift

28-Day Sunrise Challenge: Boost Your Mood With Morning Sunlight

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magical summer sunrise

For years, my four-legged best friend never let me miss a single sunrise.
Rain, frost, or half-open eyes — we were out there, padding through the quiet while the world slowly woke up.

These days, without that wet-nosed alarm clock, I’ll admit it takes a little more persuasion to leave my cosy bed. But every time I do, I’m reminded why it’s worth it.

The morning light has a kind of quiet magic — it steadies your mood, lifts your energy, and helps you feel more balanced all day long.

Over the next 28 days, we’ll explore how a few minutes of early sunlight can:
🌿 Reset your circadian rhythm
🌿 Balance serotonin and melatonin
🌿 Boost calm, focus, and natural energy

It’s completely free, takes just 5–20 minutes a day, and fits easily into your morning — whether that’s a gentle stretch by the window, a walk around the garden, or a proper sunrise stroll (bonus points if you bring your own four-legged motivator).

This challenge is part of the Align & Uplift pathway here on Make Self-Care Simple, designed to help you build your personal toolkit of mood-boosting, energy-balancing practices.

Could sunlight boost your mood?

If you’d love to feel calmer, happier, more focused, experience emotional stability, and wake up refreshed — this challenge is for you.

The best part?
It’s completely free, takes only 5–20 minutes a day, and can easily fit into your morning routine.

This challenge is part of the Align & Uplift pathway here on Make Self-Care Simple, designed to help you build your personal toolkit of practices that support emotional and intuitive wellbeing.

Prefer a short version?

Jump to Recipe

Do you need the 28-day Sun-rise Challenge?

Your body is designed to function in response to morning sunlight.

You don’t have to do this every single day, but your energy, sleep, and mood all improve when morning sunlight becomes a regular practice.

  • Best timing: Within 1 hour of waking and within 2–3 hours of sunrise.
  • Duration: 5–15 minutes (without sunglasses).

In the UK, sunrise varies widely — from around 4:45 am in midsummer to 8 am in midwinter — so you’ll likely adjust your timing through the seasons.
On cloudy or grey days (hello, UK!), aim for 15–30 minutes instead.

Reflect:

  • How often do you get your morning sunlight?
  • Where might you make small adjustments?

For 25 years I walked my dogs every morning before work and knew that 80% of the year I was easily getting my morning sunlight. Now I no longer enjoy early morning dog walks this important self-care will be added to my personal menu.

Think this challenge sounds fun? Wait until you try it with my FREE Self-Care Challenge Toolkit—it makes getting results so much easier.

Benefits of the 28-day Sunrise Challenge

Most people know that sunlight boosts vitamin D, which supports your immune system, vitality, and bone health.

But morning sunlight does something even more powerful — it helps regulate your hormones and circadian rhythm, directly improving your mood, focus, and sleep.

Key Benefits

  • Increases cortisol in the morning (natural energy boost)
  • Suppresses melatonin (helps you wake up)
  • Produces serotonin (the “feel-good” hormone)

Morning sunlight and your Circadian Rhythm

28-day Sunrise challenge-makeselfcaresimple

Your circadian rhythm is your internal sleep–wake clock. Morning sunlight signals your brain that it’s time to be awake — triggering a cascade of hormone activity that sets your mood and energy for the day.

By aligning with this rhythm through the Sunrise Challenge, you’ll feel:

  • More alert in the morning
  • Calmer and more focused during the day
  • Naturally ready to rest at night

Benefits of Balanced Cortisol

Cortisol isn’t just a “stress hormone.” When balanced, it helps you:

  • Increase energy and reduce fatigue
  • Handle stress with more emotional stability

Cortisol also supports:
blood sugar balance, inflammation control, blood pressure, metabolism, immune response, and your sleep–wake cycle.
Morning sunlight naturally triggers your body’s cortisol spike — giving you energy early and helping you sleep better later.

Benefits of suppressed Melatonin

Melatonin is a hormone that makes you feel relaxed and sleepy.

You want more melatonin when you want to sleep.

And less melatonin when you need to wake up, focus and have more energy

Morning sunlight helps to regulate melatonin so that you have less in the morning while darkness (sunset) releases more melatonin when you need to sleep.

Benefits of increased serotonin in the morning

Morning sunlight triggers the brain to release more serotonin also called 5-hydroxytryptamine (5-HT) and this is the ‘feel good’ hormone.

When serotonin levels are healthy, you’ll feel:

  • Happier and more emotionally balanced
  • Calm yet focused
  • More mentally clear

Serotonin also supports digestion, bone health, sleep, libido, and memory

Winter Sunrise challenge makeselfcaresimple
Align & uplift Sunrise Challenge

I find it amazing that something as simple as morning light can gently signal all of these responses — like a quiet reminder from nature that it’s time to wake up, move, and feel alive again.

Getting Ready for your 28-day Sunrise Challenge

A few quick questions to set yourself up for success:

  1. What time is sunrise this week?
  2. What time do you need to wake up for 5–15 minutes of sunlight?
  3. What’s the weather forecast — and what will you wear?
  4. Can you create a “sunrise spot” in your garden or near a window?
  5. You might like to jot down how this feels as you go.

How to do the Challenge

Spend 5–15 minutes outside within 1 hour of waking and within 2–3 hours of sunrise for 28 consecutive days.

You can wear contact lenses or regular glasses — just avoid sunglasses that block sunlight.

Because this involves early-morning light, it’s not considered a skin risk.
Never look directly at the sun.

That’s it — simple and powerful.

9 Ideas for completing the 28-day Sunrise challenge

Sunrise Challenge - transform your mood in 28 days
  • Have your breakfast outside
  • Outdoor tea or coffee break
  • Exercise outside
  • Go for a walk
  • Garden or water your plants
  • Practice Yoga, Tai Chi or breathing exercises
  • Read, Journal or work outside
  • Spend time with your pets or nature
  • Try an eyes-open mindfulness practice.

Artificial Sunlight

Sometimes natural sunlight just isn’t possible — early starts, winter mornings, or mobility issues can make it tricky.

That’s when artificial sunlight can help.

  • Sun lamps (10,000 Lux or higher) mimic natural light and support your circadian rhythm.
  • They’re often used for SAD, sleep issues, or energy regulation.
  • Always follow manufacturer instructions and check with your optician if you’ll use one regularly.

Tip: Sit near your lamp soon after waking, ideally during your usual sunrise time.

You could also try a sunrise alarm clock, which gradually brightens your room and often includes nature sounds like birdsong — perfect if you:

  • Struggle to wake up
  • Have sleep difficulties
  • Have limited morning time

If budgeting, choose simpler models with quality light over extra features.

Conclusion — One Sunrise at a Time

Are you ready to begin your 28-Day Sunrise Challenge?
Even five minutes of morning light can make a difference — to your mood, focus, and how gently your day begins.

You don’t need perfection (or even an early alarm) — just curiosity, and maybe a cosy jumper.
Step outside, open the window, or simply turn your face toward the morning light. Notice how it feels.

After the challenge, take a moment to reflect on what’s changed.
Has your sleep shifted? Your energy? Your mood?
Then simply notice whether this little ritual feels like something you’d like to keep in your life.

Each sunrise is a reminder that your energy resets, too.
Your wellbeing matters — and I’m here to help you make caring for it beautifully simple 💛

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

You Felt a Small Shift Today… Let’s Help You Keep It

That small shift — whether it was a moment of calm, a little more energy, a sense of relief, or simply feeling more like yourself —
that is where meaningful change begins.

But on low-sparkle days, it’s easy to lose that feeling.
Motivation dips first.
Overwhelm creeps in.
And even the gentlest intentions fade.

Your body doesn’t need pressure or perfection.
It needs one easy mini practice you can return to — especially on days that feel heavy, uncertain, or tense.

The Free Self-Care Start-Up Toolkit helps you turn “I want to feel better” into one easy, real-life step — by helping you choose and begin a challenge you can actually use when your mood dips.
Most people like to complete it over a relaxed weekend, and it includes short step-by-step videos and simple printables to help you begin gently.

✨ Download the Free Self-Care Start-Up Toolkit

A calm, supportive starting point for your first Align & Uplift practice.

Inside, you’ll gently discover how to:
🌿 understand where you might need emotional or energetic support
🌿 choose one tiny Align & Uplift practice that fits your real life
🌿 begin without pressure or relying on willpower
🌿 notice subtle shifts that help you feel lighter and more grounded

You’ll also receive:
✉️ weekly reminders to support your consistency
💬 access to our private community (coming soon)

👉 Send Me My Free Toolkit

Real self-care is about listening to yourself.
Because being healthy isn’t always easy — but it can be made simple.

🪻 Align & Uplift Pathway — reconnect with calm, joy, and emotional balance.

Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

Save or Print a summary of this 28-day Sunrise Challenge to keep and refer to by clicking on the ‘Challenge Recipe’ below.

Winter Sunrise challenge makeselfcaresimple
Print

28-day Sunrise Challenge

Prep Time1 day
Active Time28 days

Equipment

  • 1 alarm clock
  • 1 warm clothes
  • 1 Journal/mood tracker

Materials

  • 1 Sunlight
  • 1 Sun lamp (Optional)
  • 1 Sunrise Alarm (Optional)

Instructions

  • The challenge is to spend 5 – 15 minutes outside within 1 hour of waking up and 2-3 hours of Sun Rise for 28 consecutive days.
  • Record your mood daily

Notes

28-day Sunrise Challenge

This challenges enhances your natural circadian cycle helping you balance your serotonin, melatonin and cortisol levels which improves your mood.
Try to look in the general direction of the sun, so that your eyes absorb the light.
You can wear contact lenses and normal glasses but avoid sun glasses that block sunlight reaching your eyes.
Never look directly into the sun.
Record your general mood before you start this challenge.
Track your mood daily.
At the end of the challenge assess your feedback decide if this self care has helped your wellbeing.
Download your FREE Self-Care Challenge Toolkit
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Align & Uplift

The Simple Glimmer Reset: A Tiny Practice to Shift a ‘Meh’ Mood

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A gentle practice to lift your mood and bring you back to the present when the day feels flat.

When to Use It

You wake up and know you’re almost in a funk.
This isn’t a day to sparkle — but it’s not quite an “I hate Mondays” either.
It’s more of an “Is it only Wednesday?” kind of mood.

You can feel the slide into meh coming on, and if you do nothing, the day will probably keep drifting that way.

But this isn’t a day for journaling, goals, or trying to summon positivity.
It’s a day to come back to your senses — literally — and find one small thing that feels okay.

That’s where a Simple Glimmer comes in.

What Is a Simple Glimmer?

A Simple Glimmer is a tiny, sensory moment that offers comfort or reassurance — that quiet “oh, this feels not so bad” feeling.

It’s not about chasing joy or pretending everything’s fine.

It’s about finding something that reminds you what pleasant feels like and that those sensations still exist in your day.

Each Glimmer softens resistance and brings a small shift from heaviness to ease — the kind of shift that helps you take the next gentle step forward.

How to Do It

1. Notice the “meh.”

Catch the feeling early. Don’t judge it — just name it:

“Okay, this is a low-sparkle kind of morning.”

That small moment of honesty is the first step out of autopilot.

2. Come back to your senses.

Turn your attention outward and look for one Glimmer — something your body quietly enjoys.

See: light through the window, your favourite colour, or something in nature.
Smell: coffee brewing, fresh air, a candle, or your hand cream.
Hear: music, birds, or the hush of a calm room.
Touch: warmth, softness, texture, or the feel of your mug in your hands.
Taste: a sip, a bite, or a simple flavour that feels satisfying.

You don’t have to find all five — but noticing a few helps lift the weight of that meh feeling.
As you do, the heaviness begins to soften, and your body remembers what comfort feels like.
That gentle shift — from dullness to a small sense of ease — is where the reset begins.

Reset a Meh Mood

3. Anchor it.

When something feels even a little bit good, pause for a breath or two.
Say quietly to yourself:

“That felt good.”

Notice your shoulders or breath soften — that’s your Glimmer landing.

This is the turning point.
In this small pause, you’ve changed the direction of your day.
Instead of collecting proof that it’s a bad or meh day, your mind starts scanning for what feels steady or comforting.

Each Glimmer you notice strengthens that new pattern — and your day begins to follow a gentler track.
More importantly, you’re learning to guide which track your day follows — one small Glimmer at a time.

Repeat as Needed

Use a Simple Glimmer any time your mood dips or your energy feels resistant.
Each time you do, you remind your body that comfort and steadiness are still available — and that you can find them.

The Simple Glimmer Practice Challenge

This week’s Align & Uplift Challenge is to practice your Simple Glimmer Reset before you need it.
Try it once while you feel okay — just to explore the sensations.

You’ll notice a subtle shift: perhaps a small lift, a sigh, or a feeling of ease in your body.
That’s your nervous system learning what a Glimmer feels like — so when a meh morning arrives, the Reset will feel familiar and easier to use.

Your Mini Test:
Before: Pause for a moment and notice how your body feels right now (without changing anything).
After: Try one Simple Glimmer and notice what’s different — even slightly.
Maybe your shoulders drop, your breathing slows, or your mood feels just a shade lighter.
That’s the Reset in action.

You’ve just trained your body in a new response to “meh.”

Closing Thought

You don’t have to fix the whole day.
Just find one Simple Glimmer — a small, real moment that feels okay — and let it remind you that a lighter, steadier day is still within reach.

Don’t Forget!

The aim of this challenge is to decide if you will add the Simple Glimmer Reset to your personal Menu of Selfcare?

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

You Felt a Small Shift Today… Let’s Help You Keep It

That small shift — whether it was a moment of calm, a little more energy, a sense of relief, or simply feeling more like yourself —
that is where meaningful change begins.

But on low-sparkle days, it’s easy to lose that feeling.
Motivation dips first.
Overwhelm creeps in.
And even the gentlest intentions fade.

Your body doesn’t need pressure or perfection.
It needs one easy mini practice you can return to — especially on days that feel heavy, uncertain, or tense.

The Free Self-Care Start-Up Toolkit helps you turn “I want to feel better” into one easy, real-life step — by helping you choose and begin a challenge you can actually use when your mood dips.
Most people like to complete it over a relaxed weekend, and it includes short step-by-step videos and simple printables to help you begin gently.

✨ Download the Free Self-Care Start-Up Toolkit

A calm, supportive starting point for your first Align & Uplift practice.

Inside, you’ll gently discover how to:
🌿 understand where you might need emotional or energetic support
🌿 choose one tiny Align & Uplift practice that fits your real life
🌿 begin without pressure or relying on willpower
🌿 notice subtle shifts that help you feel lighter and more grounded

You’ll also receive:
✉️ weekly reminders to support your consistency
💬 access to our private community (coming soon)

👉 Send Me My Free Toolkit

Most self-care is about treating yourself.

Real self-care is about listening to yourself.

Because being healthy isn’t always easy — but it can be made simple.

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WHEN RESULTS ARE UNCLEAR

Your next step

By

A different way to approach your health – working with your body, not against it.

It’s not always easy being healthy — especially when your results don’t make sense.

I’ve been there too.

For a long time, I thought being healthy was about finding the right plan – and sticking to it.
And for years, that worked well.

But then my body changed.

What used to work… didn’t in the same way anymore.
Things felt more unpredictable.
And I couldn’t tell what was actually helping.

I was doing the right things…
but my results were hit and miss.

And I didn’t know what to do next.

What I’ve discovered since then is this:

your body has been giving you feedback all along.

And when you learn how to work with that,
your next step becomes much clearer.

A new way to see your body

What if your body isn’t something to fix…
but something that can guide you?

Why things feel confusing

Most health advice is built around one idea:

🌿 follow the plan → get the result

And when it works, it feels easy.

Like taking a painkiller and the headache fades.

But many people don’t experience it that way.

You follow the advice.
You give it time.

And either nothing much changes…
which leaves you questioning everything.

Or your body responds in ways you didn’t expect…
which leaves you unsure what it means.

And when your results don’t match what you expected to see…

it’s hard to know what’s actually helping.

So you stop.
Or switch.
Or add something new.
Or keep going… hoping something works.

The missing step

It’s not that the advice is wrong.
And it’s not that your body is failing.

🌿 There’s just a missing step — and most people were never shown it.

Instead of trying to match your results
to what you’ve been told should happen…

you begin to notice how your body responds
to what you do.

And that changes how you decide what to do next

Learning to read the signals

And from there, something shifts.

It becomes less about getting it “right”…
and more like learning to read the signals.

🌿 warmer or colder
🌿 helping or not
🌿 continue, adjust… or try something different

Your body is responding all the time.

You don’t need to figure out exactly what’s happening inside –
your body’s response is the guide.

So instead of guessing what to do next…

You’re responding.
Adjusting.

Finding your way – step by step.
Not through a perfect plan…
but through a skill you build over time.

Why this still works for you

You don’t need to be “in tune” with your body to start this.
Most people I work with aren’t — they just know something isn’t adding up.

This isn’t a special skill you either have or don’t.
It’s something you can learn, step by step.

🌿 your situation might look completely different to mine
🌿 you might be 30, or 60
🌿 your symptoms, your life, your starting point – all unique

But this still works.

Because once you can read your body’s signals…
you have a way to decide what to do next —
even when things don’t fully make sense.

A simple place to begin

If this resonates, a simple place to begin is understanding how your own body tends to respond.

Because once you can recognise your body’s early signals – and learn how to work with them – you have a clearer way to know what to do next.

This is exactly what the Body Feedback Finder helps you do.

Find your body’s feedback style — and start making sense of your results

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MindCraft

How to Create Your Menu Of Self-Care

By

Discover what a personalised Menu of Self-Care really is – and why it becomes the foundation of simple, meaningful progress with your health and wellbeing

My Story

When midlife changes – combined with long-Covid – left my immune system reacting to almost everything, I realised something surprising:

The remedies and routines that had worked beautifully for years suddenly… didn’t.

My body was facing a new challenge – and I needed a new way to support it.

What I didn’t realise at the time was that the idea of a “Menu of Self-Care” had already been with me for years.

During my time as a therapist, I often gave clients simple “homework” between appointments — small things to try, notice, and report back on.

But now I was the one needing to listen more closely.

So I began exploring again.
Not dramatic changes.
Just small, simple practices I could actually manage.

Some helped.
Some didn’t.
But all of them taught me something.

Slowly, a pattern emerged — and the list of practices that genuinely supported me became my Menu of Self-Care.

It changed everything about how I approach my wellbeing.

What this becomes over time

Your Menu of Self-Care becomes the hub of your wellbeing – shaping how you support your energy, your independence, your opportunities, and your confidence in what works for you.

You’re no longer guessing or starting over.
You begin to recognise what your body needs – and just as importantly, what it doesn’t.

Your Menu becomes something you return to –
a place where everything connects.

And because it isn’t fixed, it continues to develop –
becoming more accurate and more supportive the longer you use it.

This becomes a skill you carry with you – not something you have to keep searching for.

A Different Kind of Self-Care

Most self-care advice focuses on what you should do:

  • drink more water
  • meditate
  • move more
  • journal
  • stretch
  • eat better

Good ideas… but not necessarily your ideas.

Your Menu of Self-Care is different.

It’s a living list of practices your own body has “approved” – because you’ve tried them, felt the difference, and know they support you.

It grows with you.
And becomes clearer the more you notice what’s working.

And best of all?

It shifts you out of trying to fit yourself into a one-size-fits-all approach –

and into understanding what actually works for you.

This is also where the idea of self-care challenges comes in.

In my clinic work, I didn’t ask people to overhaul everything at once.
I asked them to try one simple thing, notice what happened, and come back with real feedback.

That’s exactly what these challenges are.

Not something to get right —
but something to test and learn from.


How the Menu Fits into the MSS Approach

Your wellbeing is shaped by many layers — your body, your emotions, your energy, your habits, your beliefs.

That’s why Make Self Care Simple works with four pathways:

  • Practical – grounding daily care that supports your physical systems
  • Nourish – food and rhythms that replenish you
  • Align & Uplift – short practices that lift mood & energy
  • Mindcraft – mindset shifts that support consistency

You don’t need all four at once.
And you don’t need to figure them out alone.

Each gentle challenge helps you explore one pathway at a time – so instead of “trying everything,” you begin to see what actually works for you.

Over time, these small insights naturally become your Menu of Self-Care.

Personalised Menu of Self-Care Practices
This is what I know works for my body

Your Menu Doesn’t Need to Be Perfect

You don’t need the perfect template.
Or the perfect plan.
Or the perfect routine.

All you need is a place to start noticing:

  • what feels supportive
  • what feels draining
  • what feels neutral

This is where everything begins to shift.

Why Your Menu Matters

When self-care becomes something you choose (not something you “should” do), everything shifts.

You begin to see what genuinely helps you.
You stop copying routines that don’t fit.
You trust your own signals.
You spend less time guessing — and more time responding.

Your Menu of Self-Care becomes:

  • a reference
  • a guide
  • a source of confidence
  • and a quiet reminder of what works

It’s not a to-do list.
It’s a relationship.

🌿 Ready to begin your own Menu?

Creating a Menu isn’t about getting it perfect.

It begins much more simply —
by noticing what happens when you try something,
and learning how to interpret the signals your body gives you.

From there, your Menu builds naturally.

🌿 If you’d like a simple place to start

The community is where this really begins to come together.

Inside the community, you’ll find:

– a short Body Feedback Journal to help you make sense of something you’ve already tried
– a way to recognise your own response patterns
– and a space to explore this at your own pace

👉 Explore the community

🌿 If you’d prefer to take your time

You can simply follow along with the monthly updates —
and see how this approach looks in real life.

👉 Read the latest updates

If you’d like a little more clarity on why these small, focused challenges create steady results:

→ Why Self-Care Challenges Work

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Nourish

Dress it up; 20 Healthy Dressing Recipes for Every Diet

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Discover 20 healthy salad dressing recipes that fit every diet. From creamy to zesty, these easy, homemade dressings are perfect for the Monthly Nourish Challenge and can be adapted to your unique health needs.

Welcome to this month’s Nourish Challenge inspiration – This month, we’re diving into one of the simplest but most transformative kitchen experiments — discovering the perfect salad dressing to suit your diet.
(And yes, you can start this at any time of year — salads aren’t just for summer!)

Now, I don’t know about you, but I’ve spent years trying to adapt recipes to fit my ever-changing food needs — with varying levels of success.
Some worked beautifully… others, let’s just say, ended up as “learning experiences.

While shop-bought dressings are convenient, they often include ingredients we’re trying to avoid, added sugars, refined oils, artificial flavours, or preservatives. So this month, let’s explore how simple and satisfying it can be to make your own.

How This Month’s Inspiration Fits the Nourish Challenge

The Monthly Nourish Challenge is all about trying one new healthy recipe each week, and learning to adapt it to your unique health needs.

Each month, I’ll share a theme for inspiration, like this collection of homemade salad dressings, to help spark your creativity in the kitchen.
You can:

  • Choose a recipe that already fits your dietary needs, or
  • Get creative! Combine the flavour ideas from one recipe with ingredients that suit your diet from another.

You can also pick any healthy recipe that inspires you this week, the aim is simply to experiment, adapt, and discover what nourishes you.

Why Salad Dressings?

Homemade dressings are one of the easiest ways to make healthy eating more enjoyable. They bring life to salads, roasted veggies, grain bowls, and wraps, and they’re a wonderful way to include more nourishing oils, herbs, and spices in your diet.

I personally found that salad dressings can transform boring repetitive salads – and often add a boost of extra nutrition!

The goal is to find combinations that make you look forward to eating more fresh veggies, while discovering what works best for your body.

Before You Save These Recipes for “Later”…

Here’s a Tiny Step That Helps You Actually Use Them

Most of us collect healthy recipes with good intentions — and then real life takes over.
If you’d love a simple way to turn inspiration into something your body actually gets to enjoy, start with the Free Self-Care Start-Up Toolkit.

👉 Download the Toolkit (free)

Featured Recipes from Food Bloggers

I’ve put together a collection of inspiring recipes for salad dressings from talented food bloggers to help you get started.

Carrot Ginger Dressing

From loveandlemons.com easy ingredients, sweet and tangy

Ingredients include roasted carrots, ginger, rice vinegar and olive oil

Chickpea Flour Mayonnaise

From powerhungry.com a vegan (egg-free), nut-free and soy-free mayonnaise

Ingredients include chickpea flour, lemon juice, neutral oil, and dijon mustard

Almond Butter Sesame Dressing

From paleorunningmomma.com this dressing is included in her Paleo Chinese Chicken Salad.

Ingredients include medjool dates, coconut aminos, sesame oil and rice vinegar

How to Make the Most of This Month’s Theme

  • Meal-prep tip: Whisk up a batch on Sunday to keep your salads exciting all week.
  • Storage idea: Store in a glass jar and shake before serving — most dressings keep for 4–5 days.
  • Self-care moment: Take a mindful pause while preparing your dressing; notice the colours, scents, and textures.
  • Set an Intention as you make your dressing to Nourish your body and health Levels.
  • Give a moment of appreciation for the nourishing ingredients

17 Creative Salad Dressing recipes for Every Diet

Vegan – Dairy-free, Egg-free Dressings

Creamy Vegan Cucumber Dressing

From foodforthesoul.com vegan, raw food, dairy-free, egg-free

Ingredients include cucumbers, garlic, lemon juice, olive oil

Homemade Egg-free Mayonnaise

From mommyshomecooking.com vegan, egg-free, nut-free, dairy-free

Ingredients include aquafaba (chickpea water), oil and lemon juice

Vegan Sour Cream

From mypureplants.com is vegan, egg-free, nut-free, dairy-free

Ingredients include sunflower seeds, lemon juice and apple cider vinegar

Mediterranean Dressings

Mediterranean Salad Dressing

From thespanishradish.com super easy to make

Ingredients include extra virgin olive oil and red wine vinegar and herbs

Ladolemono: Greek Salad Dressing

From themediterraneandish.com a truly multi-purpose lemon vinaigrette

Ingredients include extra virgin olive oil and lemon juice

Greek Yoghurt Salad Dressing 

From foolproofliving.com a good source of protein

Ingredients include Greek Yoghurt, extra virgin olive oil, lemon juice

Dressings for Special Diets

Ginger Lime Tahini Dressing

 By  lowhistamineeats.com and is low histamine and fodmap

Ingredients include tahini, coconut aminos, maple syrup

Creamy Garlic Dressing

By nourishinghope.com is Dairy-Free, Nut-Free, Egg-Free, Low oxalate, Paleo, SCD/GAPS

Ingredients include Pumpkin seeds, Sunflower butter, lemon juice.

Low fodmap Italian Dressing

 By alittlebityummy.com low-fodmap, dairy-free, gluten-free, nut-free, soy-free egg-free

Ingredients include Garlic infused oil, Red wine vinegar, Herbs

Low Fodmap Poppy Seed Dressing

By fodmapeveryday.com low-fodmap, dairy-free,

Ingredients include poppy seeds, minced scallions, Dijon mustard

Alkaline Salad Dressing 

By mealraculous.com no-oil, alkaline, low-fat

Ingredients include avocado, parsley, basil pesto

Creative Healthy Dressings

Creamy Herby Hemp Dressing

 By  feastingathome.com is both vegan and keto, it is nut-free and soy-free

Ingredients include Hemp seeds, nutritional yeast, herbs

Orange Miso Ginger Dressing

By EatPlant-Based.com vegan and oil-free

Ingredients include orange juice, rice vinegar, white miso

Pumpkin Seed Cilantro Dressing 

By eatwellenjoylife.com good for nervous system and adrenals

Ingredients include pumpkin seeds, cumin, lemon juice,

Superfood Vinaigrette

 By tasteloveandnourish.com turn an ordinary salad dressing into a superfood party!

Ingredients include apple cider vinegar, chia seeds, Maple syrup

5-minute Creamy Raspberry Dressing

 By shahzadidevje.com – vinegar free! Vegan and diabetes-friendly

Ingredients include Raspberries, lemon juice and olive oil

Creamy Almond Curry Sunshine Dressing

By hummusapien.com to make your veggies pop!

Ingredients include almonds, apple cider vinegar, maple syrup and warming spices

✨ Ready to start?

Pick one new healthy recipe to try this week — and discover how a simple recipe can make healthy eating truly delicious.

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

Before You Save This Recipe for “Later”… Let’s Make Nourishment Something You Actually Get to Enjoy

If this recipe has inspired you, that’s a wonderful place to begin.
But if you’re like most of us, inspiration often ends up saved, pinned, or bookmarked — without ever becoming something your body actually gets to enjoy.

Your body doesn’t need more saved ideas.
It needs one small, supported step that fits your real life.

The Free Self-Care Start-Up Toolkit helps you turn that “I’ll try this recipe one day” thought into one easy, real-life step that actually nourishes you.

Most people like to complete the Toolkit over a relaxed weekend.
It includes short step-by-step videos and simple printables to guide you through choosing your first gentle challenge and preparing to begin without pressure or perfection

Free Self-Care Start-Up Toolkit

A calm, personalised starting point for your first Nourish challenge.

Inside, you’ll gently discover how to:
🌿 understand what your body may be asking for
🌿 choose one tiny Nourish step that fits your real energy and routine
🌿 begin your first challenge in a way that feels safe and achievable
🌿 notice small benefits without relying on willpower

You’ll also receive:
✉️ monthly Nourish themes & reminders
💬 access to our private community (coming soon)

👉 Send Me My Free Toolkit

Real self-care is about listening to yourself.
Because being healthy isn’t always easy — but it can be made simple.

(Part of the Nourish Pathway — helping you move from saving recipes to actually using them in a way that supports your wellbeing.)

Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

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Challenge Align Uplift

How to Plan your First Forest Bathing Experience – to Recharge & Feel Refreshed.

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A Personal Note

As far back as I can remember, the moment I stepped inside a wood, forest, or even a small spinney, I immediately noticed a shift — both in my surroundings and within myself. The tall, cathedral-like acoustics, the soft feel underfoot, and that earthy, grounding scent all seem to whisper, slow down, you’re safe here.

My breathing naturally becomes deeper, and for me, there’s always a feeling of profound inner peace. (Proper footwear helps too — this is the UK, after all, and muddy serenity is still serenity.)

This challenge is about mindfully harnessing that experience — learning how to use your local wood or forest as a natural way to recharge, refresh, and reset.

There are so many different self-care practices that help with stress, and I’ve tried many of them. But forest bathing remains a favourite because it’s simple, deeply restorative, and reconnects you with something far bigger than stress. And if you can’t travel or have mobility challenges, don’t worry — I’ll share ways to create your own garden bathing experience too.

Join me in the woods for a few moments!

What Is Forest Bathing?

Forest Bathing, or Shinrin-yoku, began in Japan in the 1980s as a response to rising stress, anxiety, and fatigue among workers. It’s a mindful sensory practice that helps you slow down and reconnect with nature. You walk or sit quietly among trees, noticing the sounds, sights, scents, and textures that surround you.

In essence, it’s not about doing, but about being — allowing the forest to hold you while you let go of daily noise and demands.

The Science Behind Forest Bathing

Trees release natural compounds called phytoncides — aromatic chemicals that protect them from insects and disease. When we breathe them in, studies show they help lower cortisol levels, reduce inflammation, and support the immune system.

Forest bathing also activates your parasympathetic nervous system — the part that signals rest, repair, and recovery. Just 30 minutes among trees can calm the mind and body, even when life feels chaotic.

When to Try Forest Bathing

You might choose forest bathing when you feel drained, overwhelmed, restless, anxious, or low in mood. It’s equally beautiful when life feels steady — as a way to maintain your inner balance and refresh your energy.

Whether it’s the crisp quiet of winter, the soft greens of spring, the shade of summer, or the glow of autumn, each season brings its own kind of healing.

Prepare for Your Forest Bathing Experience

Choose Your Location.

You don’t need a vast forest — a local wood, park, or even a group of trees can work beautifully.

Helpful Resources:

Woodland Trust – UK

National Trust – UK

Forest bathing in Europe

Find a Forest – USA

Plan Ahead: Check the weather and dress for comfort. Let someone know where you’re going if you’ll be alone. Bring water, a small snack, and something dry to sit on. Switch your phone to silent once you arrive — this is your time to disconnect.

The Forest Code

Here is a reminder of The Forest Code

Forest code

When you Arrive

Pause for a moment at the entrance. Notice the shift in light, sound, and energy as you step into the trees. If you’re with a friend, agree on a time to meet again, then give each other space to explore quietly.

You might begin with a simple intention, such as: Today I give myself permission to rest or I open myself to peace and renewal.

Set an intention forest bathing plan

Your Forest Bathing Plan

Forest bathing usually includes two gentle parts: Slow Walking and a Sit Spot.

Slow Walking

Move slowly — far more slowly than usual. Let yourself pause often and use your senses as guides.

  • Sight: Notice colours, patterns, and movement.
  • Sound: Listen for birdsong, rustling leaves, wind through branches.
  • Smell: Breathe in the earthy scent of soil, bark, or moss.
  • Touch: Feel textures — the ground under your feet, the bark of a tree, the air on your face.

Mindful Walking: Bring your awareness into your body. Notice how your shoulders, arms, and legs move. When your mind wanders, gently bring it back to what you feel underfoot or the rhythm of your steps.

Tree Connection: You can gently lean against or embrace a tree and simply breathe. It’s a lovely way to connect, release tension, and absorb the grounded calm that trees naturally offer.

Find your Sit Spot

Find a quiet place to sit for 10–30 minutes — a fallen log, a bench, or a picnic mat. Observe everything around you: light, texture, patterns, movement, and sound.

You might choose to journal or sketch what you notice, meditate or pray, enjoy a mindful snack, or simply sit and breathe. There’s no right way to do this — your only goal is to be fully present.

Gratitude Walk Back

As you slowly walk back, take a few moments to reflect. How do you feel now? What did you notice or appreciate? Which tree, plant, or sound stood out to you? End with a small inner thank you — for the forest, for yourself, and for the moment you took to rest.

Forest bathing plan makeselfcaresimple

Garden Bathing (Home Practice)

If you can’t get to a forest, you can still enjoy a mini version of this practice at home. Sit near a tree in your garden or balcony, or near a window with a view of greenery. You can even connect with a houseplant or recently planted tree — research shows that proximity to plants still helps calm the nervous system.

Use the same approach: slow down, breathe, notice, and appreciate.

Final Thoughts

Forest bathing is a beautiful, accessible way to reset your mind and energy — no special skills or travel needed. Try it once a week or even once a month, and notice how you feel before and after. Keep a small journal or voice note to record your reflections.

For me, forest bathing is both restorative and preventative. It helps me reconnect with peace — whether I’m walking under summer leaves or through the quiet, rain-soaked woods of winter. Will you try forest bathing? I’d love to hear what you discover.

Remember, muddy boots and messy hair still count — what matters is that you showed up.

Will you try forest bathing? I’d love to hear what you discover.

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

You Felt a Small Shift Today… Let’s Help You Keep It

That small shift — whether it was a moment of calm, a little more energy, a sense of relief, or simply feeling more like yourself —
that is where meaningful change begins.

But on low-sparkle days, it’s easy to lose that feeling.
Motivation dips first.
Overwhelm creeps in.
And even the gentlest intentions fade.

Your body doesn’t need pressure or perfection.
It needs one easy mini practice you can return to — especially on days that feel heavy, uncertain, or tense.

The Free Self-Care Start-Up Toolkit helps you turn “I want to feel better” into one easy, real-life step — by helping you choose and begin a challenge you can actually use when your mood dips.
Most people like to complete it over a relaxed weekend, and it includes short step-by-step videos and simple printables to help you begin gently.

✨ Download the Free Self-Care Start-Up Toolkit

A calm, supportive starting point for your first Align & Uplift practice.

Inside, you’ll gently discover how to:
🌿 understand where you might need emotional or energetic support
🌿 choose one tiny Align & Uplift practice that fits your real life
🌿 begin without pressure or relying on willpower
🌿 notice subtle shifts that help you feel lighter and more grounded

You’ll also receive:
✉️ weekly reminders to support your consistency
💬 access to our private community (coming soon)


👉 Send Me My Free Toolkit

(Part of the Align & Uplift Pathway — reconnect with calm, joy, and emotional balance)

Real self-care is about listening to yourself.
Because being healthy isn’t always easy — but it can be made simple.

Free Self-Care Challenge Toolkit

Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

Download or print your Reminder Here

Print

How to Plan your First Forest Bathing Experience – Ready to Recharge & Feel Refreshed.

Print or Save as PDF

Notes

Printable Summary – Forest Bathing “Recipe”

Goal: Recharge, relax, and refresh your energy through mindful time in nature.
Duration: 30–60 minutes (or longer if you wish)
You’ll need: Comfortable shoes, water, mat or chair, journal, weather-appropriate clothing
  1. Choose a forest, wood, or tree-filled area
  2. Set a simple intention
  3. Walk slowly and use your senses
  4. Find a sit spot to pause and reflect
  5. End with gratitude and appreciation
 
Feeling inspired? Join the Make Self-Care Simple newsletter for gentle self-care ideas, new challenges, and community support.

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Challenge Self-Care

5 Minutes to Feel Good in Your Skin

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Learn how dry brushing can support lymphatic health, reduce bloat, and refine skin texture in this simple 28-day routine for beginners. Your glow starts here.

The Skin You Forgot You Had

As the weather warms and the winter layers come off, there’s always that moment — you catch a glimpse of your arms or legs and realise you haven’t really seen them in months.

It’s not about vanity; it’s about rediscovery.
For most of us, the skin on our face gets all the attention, while the rest quietly hides under jumpers and jeans, waiting its turn.

That’s why this month’s challenge is all about remembering the rest of you — your arms, legs, shoulders, and back — all the skin that’s been patiently waiting for a little care.

For me, this started as a spring ritual — part reset, part reunion — a way to literally brush off winter and wake my body up again.
(And yes, dry skin brushing really does make you glow — even before the holiday tan.)

This simple 28-day practice takes just a few minutes a day, yet it leaves you feeling more alive, energised, and at home in your own skin.

Jump to Recipe

The very first question to ask is…

Will this Dry Skin Brushing challenge support my well-being?

Is Dry Skin Brushing something that could support your wellbeing needs?

Here are some signs that dry skin brushing could benefit you. 

** Dry skin brushing is not performed on the face

  • Your skin looks dull – has lost its glow
  • Your skin is dry and flaky
  • Skin is more oily
  • Poor skin texture (feel & appearance i.e. skin bumps) and tone (colour)
  • Visible pores and clogged pores
  • Ingrowing hair
  • Skin breakouts
  • Fatigue and tiredness
  • Bloating, puffiness & water retention
  • Frequent headaches
  • Recurring infections such as UTI or colds
  • Constipation

**These are good areas (symptoms) to assess and score before you start the challenge

When to avoid skin brushing

Speak to a health professional first if you are currently undergoing immune-system  treatments, have ongoing skin infections, psoriasis, eczema, open wounds, burns,skin growths or take topical steroid creams.

What is Dry Skin Brushing?

Full disclosure: There are no scientific studies to back this self care practice.

Claims about reducing cellulite have not been proven…

Now that is out of the way – what do we know about dry skin brushing?

Dry Skin Brushing has been practiced for thousands of years – all around the world

  • In Ayurvedic medicine it is called Garshana and traditionally uses a raw–silk or linen sock.
  • In Japan it is called Kanpumasatsu and uses a dry towel
  • In Chinese Medicine it uses dried fruit fibres such as a Loofah
  • The Greek & Romans used copper Strigils
  • In Native American medicine it used corn cobs
  • In Polynesian cultures they used crushed seashells 
  • And the Turks and Russians used the popular body brushing method.

Dry Skin Brushing is performed before a shower when the skin is dry. Use a dry towel, brush or loofah and brush over your skin causing a pleasant friction. You only need to do this for a couple of minutes and use a firm but not hard pressure. Then follow with your regular shower routine.

The general rule is to brush towards your heart.

** If your goal is to reduce lymph congestion (Puffy skin) see links below.

Because Dry Skin Brushing can be stimulating it is recommended to do it earlier in the day. Especially if you have sleep issues.

Honestly it is very simple to do (full instructions below) and feels great.

How Does Dry Skin Brushing Work?

When you brush your dry skin, you loosen dead skin cells, so that they can be washed off and reveal new, smooth and brighter skin cells. 

Dry skin brushing is a form of exfoliation speeding up the process of shedding old skin cells. It is thought that regular exfoliation improves skin texture and tone i.e. pink bumpy skin and enhances body lotion/product absorption.

Another aspect of detoxification is your Lymphatic system. This is like a slow moving canal carrying waste out of the body – that relies on body movement to squeeze it along the body . Old time healers believed dry skin brushing encouraged movement of the Lymph. 

Dry Skin brushing can be helpful as a regular practice if you are unable to be active most of the day. This might result in relief of puffiness and water retention much like massage.

Dry Skin Brushing also activates nerve endings in the skin which is what creates that pleasant tingling and invigorating sensation.

Preparing for your Challenge

Luckily this self care practice is simple to prepare.

You can use any of the following;

  • An existing body towel (not too soft!) long enough to do your back
  • A Dry Skin Brush with natural bristles (detachable handles are handy!)
  • A Loofah

Optionally you can dive deeper in which type of Dry Skin Brush to use HERE

dry skin brushes

You will also need to capture details about your before and after assessments and tracking sheets to help you stay consistent.

If you haven’t already, grab my FREE Self Care Starter Pack which includes printables and walks you through the whole process.

How to do the Challenge

For the challenge you only have to do the basic routine at least 3 times a week for 4 weeks (28 days). * You can choose to skin brush every day

Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge. 

Remember you can use either a dry towel, special dry skin brush or loofah

Basic Routine

  • Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
  • Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
  • Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
  • When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
  • I go very gently if at all, over my chest area and avoid my face

It should take less than 5-minutes.

I have never followed a set number of times to brush each area or complete the routine – my routine is more intuitive. 

Once is fine but if you intuitively feel that you want to do more – do! Remember the benefit comes from repeating the routine 3 times a week for 4 weeks.

Start with a mild pressure – this should not make the skin red and irritated.

Notice how you feel when you have completed your dry skin brush. It should feel good!

Then have your shower as normal.

Tweak the Dry Skin Brushing Challenge to Your Needs

Following the basic routine 3 times a week is enough to see results.

You can also choose to dry skin brush every day. I would not do it more than once a day.

You can also tweak the routine to your needs. If dry skin brushing makes your skin very irritated try a softer pressure or material.

There are detailed routines that work more closely with your lymphatic system which a naturopath might advise to support specific health conditions.

 And of course you can leave out certain areas of your body if you need to.

Advanced Skin Brushing

What if you want to focus mainly on your lymphatic system with dry skin brushing?

I like to combine dry skin brushing with a manual lymphatic drainage routine to open up my lymph nodes first ** Simple challenge coming soon.

You might find it interesting to check out this dry skin brushing technique for lymph movement HERE

Drinking enough water and daily movement will work really well with dry skin brushing.

Assessing your Dry Skin Brushing Challenge Results

At the end of the 28-days you complete another assessment.

What differences did you notice? Write them down. 

I just like how good dry skin brushing feels and how soft my skin feels afterwards and I also know I am helping my body detox better.

How about you? Is this self care practice something you will include in your regular self care menu?

Conclusion

Congratulations on completing your 5 Minutes to Feel Good in Your Skin: A 28-Day Dry Brushing Challenge!

I hope you’ve found this practice helpful, energising, and maybe even a little bit joyful.
After all, it’s not just about smoother skin — it’s about remembering the rest of you that’s been hiding under those winter layers.

And remember, one month is only the beginning.
Self-care — like glowing skin — builds with consistency. So keep brushing, keep noticing, and keep showing up for your body in these small, simple ways.

Because feeling good in your skin isn’t a quick fix — it’s a relationship that gets better the more time you spend together.

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

Take the First Step…

We’ve all done it — promised ourselves we’d start that new healthy habit “tomorrow,” and felt oddly proud of the plan… until tomorrow never comes.

The truth is, self-care doesn’t need a perfect day — just a small, curious step today.
Your body learns from action, not intention.

The Self-Care Start-Up Toolkit helps you turn what you’ve learned into action — so your self-care finally becomes real, simple, and yours.

🌿Free Self-Care Start-Up Toolkit

Turn inspiration into action — with a simple system that helps self-care finally work with your body, not against it.

If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.

The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective.
It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.

Inside, you’ll find:
🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results
🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care.
🌿 Printable planners, reflections, and trackers to help you stay consistent
🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement

You’ll also receive:
💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter
🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone

👉 Send Me My Free Toolkit

(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)

Real self-care is about listening to yourself.
Because being healthy isn’t always easy — but it can be made simple.

“Instant access—start your challenge today.”

Make Self Care Simple shares general self-care education for inspiration only. I’m not providing medical advice — always check what’s right for you with a qualified health professional.

©2025 Make Self Care Simple.

Print or save a summary of this challenge in the handy Challenge ‘Recipe’.

dry skin brushes
Print

5 Minutes to Feel Good in Your Skin

28-day Dry Skin brushing Challenge

Equipment

  • 1 Towel
  • 1 Dry skin brush Optional
  • 1 Loofah Optional

Notes

How to do the Dry Skin Brushing Challenge

For the challenge you only have to do the basic dry skin brushing routine at least 3 times a week for 4 weeks (28 days).
Assess and score your overall well-being – especially those areas mentioned at the start of this article – before you begin and again when you complete the dry skin brushing challenge. 
You can use a dry towel, dry skin brush or loofah.
Basic Dry Skin Brushing Routine
  1. Start from your feet and brush upwards in long sweeps along the front, back and sides of your legs. Include your buttocks. Medium pressure.
  2. Then go from your hands to your shoulder in the same manner. Don’t forget the back of your neck!
  3. Use a circular (anticlockwise to mimic the colon and aid the process) movement across your abdomen and then for your armpits.
  4. When it comes to your back, I always go upwards in short strokes from the base of my back and downward strokes from my shoulders. Don’t forget your sides under your arms which I do in short strokes.
  5. I go very gently if at all, over my chest area and avoid my face 
 
Assess and score at the end of 28 days.
How did you get on?
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Self-Care IDEAS

65 Fun Non-Exercise Movement Ideas to burn calories and improve health!

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65-Fun-non-exercise-movement-Ideas

Looking for easy ways to move more — even when exercise feels impossible?
These 65 fun Non-Exercise Movement ideas help you sit less, boost energy, and improve well-being through simple daily actions. Perfect if you live with pain, fatigue, or mobility challenges, or just want to break up long sitting hours.
Gentle movement really adds up — and pairs perfectly with the 28-Day Gentle Movement Challenge.

Do you sit for long periods of time?
Wish you could move more, even when exercise isn’t possible?

You’re in the right place! 💛

This post is packed with 65 fun, easy Non-Exercise Movement ideas to help you sit less, feel better, and even burn extra calories — all without doing a formal workout.

If you live with chronic pain, fatigue, mobility limits, or simply spend many hours sitting (think office work, driving, or studying), these small movements can make a big difference to your well-being.

I created this list to go alongside the 28-Day Gentle Movement Challenge — a self-care reset designed around the benefits of gentle, everyday movement (known as NEAT, or Non-Exercise Activity Thermogenesis).

🌿 Why Non-Exercise Movement Matters

You’ve probably noticed that some people just can’t sit still — they’re always fidgeting, stretching, or getting up to do something.
It turns out, all those little movements add up!

One study found up to a 2,000-calorie difference per day between two similar people — simply based on how active their daily movements were.

Now, weight loss isn’t the main goal of non-exercise movement (this is about wellness first), but knowing that small actions can gently support your metabolism is a great bonus — especially if intense workouts aren’t realistic right now.

We all know someone who just can’t sit still for very long, turns out all that fidgeting and jumping up to do something that could wait, makes a big difference to your NEAT movement.

The Goal

The aim here is to:

  • Sit less — try short 2–3 minute activity bursts every 30 minutes.
  • Stay active — even on days when you have to sit for long periods.
  • Move gently and consistently — to boost circulation, energy, and mood.

You’ll find 65 practical, enjoyable ideas below — grouped into five easy sections that match the 28-Day Non-Exercise Movement Challenge.

These ideas are simple enough to start today and might even inspire you to add more structured exercise later on (if and when you feel ready).

💛 Reminder

You can revisit the Gentle Movement Reset: 28-Day Non-Exercise Movement Challenge anytime to plan your own self-care movement routine and track your progress.

Challenge 1 – Ideas to Fidget More this week

65 non-exercise-movement-ideas

Not only will you burn calories, but fidgeting can relieve anxiety, boredom and help with changing bad habits.

Here are some ideas to get you started.

  1. Tapping each finger 5 x
  2. Fist-pump in the air each side 10 x
  3. Tapping toes each foot 10 x (sitting or standing)
  4. Tapping toes both feet 10 x (sitting or standing)
  5. Bouncing heels each foot 10 x
  6. Bouncing heels both feet 10 x
  7. Hand circles – rotate wrists and fingers 10 x both directions
  8. Knitting or crochet
  9. Sketching or colouring
  10. Adult fidget toy – Shashibo
  11. Adult fidget Spinner 

Challenge 2 – Ideas of how to Stand more this week

The benefits of standing more include improved posture, back-pain, circulation and cardiovascular (heart) health, insulin levels (sugar) and boosts focus and concentration. 

Calories burned between standing-still and sitting were not significant although when you stand for periods of time you are more likely to keep adjusting your posture (fidget). 

Here are some ideas of how you can stand more this week

  1. Stand while on the phone.
  2. Stand at the kitchen counter when using electrical devices.
  3. Stand while ‘crafting’.
  4. Stand in front of the TV or Youtube
  5. Stand doing chores around the home – sprinkle them throughout the day
  6. Stand and take a ‘power pose’ or mountain pose
  7. Stand for 5-minute meditate or listen to short guided visualisation
  8. Stand and perform breathing exercises 
  9. Standing desk – if you work from home this is a great investment.

Challenge 3 – Active sitting Ideas 

Active or dynamic sitting is where you include frequent micro movements while sitting for long periods of time. 

The benefits include improved posture (back, neck, shoulder pain), core-strength and circulation (cardiovascular/heart health).

Seated workouts are a very popular solution for those with restricted mobility or who need to sit for long periods for work. Full Seated-Workouts are classed as formal exercise (which you can also include) YouTube examples Here, here & here.

You can use these workouts for ideas to create micro 2-minute active sitting movements.

Active sitting (fidgeting while seated) burns extra calories (energy expenditure) and if you can move your legs while seated this increases by 20-30%

65-non-exercise-movement-Ideas

Here are 20 ideas to include for micro-active-sitting 

  1. Seated arm rows
  2. Overhead arm raises
  3. Knee lifts
  4. Knee extensions
  5. Seated chair march
  6. Arm swings
  7. Arm reaches
  8. Toe taps
  9. Seated cat cow stretch
  10. Chair forward bend
  11. Chair spinal twist
  12. Neck stretches
  13. Seated Eagle arms Seated bent over rows
  14. Seated shoulder press
  15. Seated bicep curls
  16. Seated triceps extensions 
  17. Rocking Foot stool such as HERE
  18. Under-desk-pedal-bike – Try This.
  19. Office ball chair example Here
  20. Saddle chair

“It’s 100% free—no strings attached.”

Challenge 4 – Ideas to Include More Calf Raises

Calf raises not only burn calories but also strengthen calf muscles which improve lower body function, improve stability and reduce risk to sprains and strains.

Calf-raises also support the ankle and knees.

These can be done seated or standing, on a step and with dumb-bells. 

Remember the Non-Exercise goal is micro 2-minute sessions throughout the day.

Read or watch BELOW how to perform calf raises

How to do simple calf raises

  • Sit or stand with both feet on a flat surface with your toes pointed straight ahead.
  • Lift one or both heels off the floor to flex your calf muscle.
  • Pause for moment, then slowly return to the floor. That’s one rep.

Here are Calf-Raise Variations and Ideas

  1. Lifting both heels together
  2. Lifting one calf at a time (alternate)
  3. Turn feet inward slightly
  4. Turn feet outward slightly 
  5. Add light weights while you perform calf raises
  6. Use a low step to create more of a stretch.

Challenge 5 – Increase daily walking, bending, stretching, twisting.

These are the well-known examples of NEAT movement. The little every day activities and tweaks you can make to gently increase your movement without formal exercise to burn more calories and boost your well-being.

65-NON-EXERCISE-MOVEMENT-IDEAS

How many of the following ideas can you include today?

  1. Pace when you take a phone call.
  2. Park further away so you walk more steps.
  3. Identify where you could stand more in your normal day.
  4.  Housework counts as NEAT – can you increase your daily cleaning activity? How many 5-minute chores can you complete in a day?
  5.  Walk with friends and family
  6. Walk the dog
  7. Clean the car
  8. Gardening counts as NEAT – how many 5-minute jobs can you complete today?
  9. Cooking and clearing up counts as NEAT
  10. Walk whenever you have the choice
  11. Having a shower counts as NEAT
  12. Dancing 
  13. Spending time with kids
  14. Getting up and making a drink
  15.  Warm-up movements from a workout
  16. Squats
  17. Arm swings
  18. Stretch while watching tv
  19. Take the stairs whenever you can

Summary

Whew well done you made it to the end! So that wraps up my 65 Fun Non-Exercise Movements Ideas to inspire you to take the Challenge HERE

Well done image in Make Self Care Simple brand colours – completion of 28-day self-care challenge
Well-done! You have completed another step towards making selfcare simple

You’ve already started thinking about how to care for your body’s everyday needs — why not make it easier to stay consistent? The toolkit shows you exactly where to start

Free Self-Care Start-Up Toolkit

Turn inspiration into action — with a simple system that helps self-care finally work with your body, not against it.

If you’ve been reading along and thinking, “I’d love to try this myself one day…” — you don’t have to wait, or wonder where to start.

The Free Self-Care Start-Up Toolkit gives you the gentle structure to make your first challenge easy, personal, and effective.
It’s the same step-by-step approach I use when following the challenges alongside you — so you’ll feel supported every step of the way.

Inside, you’ll find:
🌿 A gentle Before Assessment to pinpoint what your body truly needs — so you can stop guessing and start seeing real results
🌿 Step-by-step guidance (plus short video walkthroughs) to choose the right self-care challenge for your needs — and actually complete it.
🌿 Printable planners, reflections, and trackers to help you stay consistent
🌿 Access to our private community (coming soon!) — for gentle accountability and encouragement

You’ll also receive:
💌 Weekly self-care reminders, new challenges, and encouragement in the Make Self-Care Simple newsletter
🪴 Access to our free private community — where women share progress, celebrate wins, and remind each other we’re not alone

👉 Send Me My Free Toolkit

(Part of the Practical Self-Care Pathway — build habits that support your body’s natural balance.)

“Instant access—start your challenge today.”

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Nourish IDEAS

25 Creative ways to add more vegetables to your meals

By
makeselfcaresimple

Find vegetables boring?

Discover this round up of 25 creative ways to add more vegetables to your diet.

I personally found that some of the vegetables that could support my health needs the best, were not always my favourites.

So I would avoid including them, even though they might help.

Many of us want to include more vegetables, but struggle for different reasons, which is why I created the 28-day-Eat-More-Vegetable-Challenge.

Hey! Before You Save These Recipes for “Later”…

Here’s a Tiny Step That Helps You Actually Use Them**

Most of us collect healthy recipes with good intentions — and then real life takes over.
If you’d love a simple way to turn inspiration into something your body actually gets to enjoy, start with the Free Self-Care Start-Up Toolkit.

👉 Download the Toolkit (free)

Check out the amazing recipes and creative food bloggers below!

1.      Hide them in curries

hungryhealthyhappy.com suggests

A super easy and healthy Slow Cooker Chicken Curry that takes less than 5 minutes to prep. Easy to adapt, lots of green vegetables and it freezes well too. A tomato based, creamy curry sauce with tender chunks of chicken and some spinach for a green boost. A family favourite with minimal effort!

I have to be careful with spices as many are high histamine but I have found I can tolerate moroccan spices. How about you?

2.      Hide them in mash

carefreekitchen.com suggests

These creamy Mashed Root Vegetables make for a simple, delicious, and unique side dish to serve with any fall meal.  This recipe is hearty, healthy, and pairs well with just about anything.

Vegetable mash is one of my regular go-to weekly recipes, so many herb options and always comfort food!

3. Chuck them in a smoothie

perrysplate.com says

A green smoothie recipe that actually tastes good? Yep. If you’re new or resistant to drinking things like this, this is the perfect green smoothie to break you in. It’s loaded with healthy greens and three kinds of vegetables, and I swear it doesn’t taste like compost.

Many years ago I did an infamous radio interview making a green smoothie on air live!

Lets just say there was green smoothie everywhere!

4.      Hide in homemade burgers

Reclaimingyesterday.com says

These burgers are sort of a cross between a real burger and a veggie burger. The veggies allow you to use less meat, plus they add extra nutrients and help flavor the burgers and keep them super juicy. WINNING. These burgers are easy for reals.

This is definitely on my ‘to-try’ list for summer!

5.      Use small vegetable pieces as an alternative rice option

cottercrunch.com says

Learn how to make riced veggies to use in your favorite healthy recipes! Ricing vegetables is quick and easy to do, and it costs less than buying them at the store!

So many great ideas here instead of my usual peas and sweetcorn that I will be adding to my list.

Let me know which ones you tried!

6.      Thinly slice vegetables as an alternative pasta

wellnessmama.com says

Veggie noodles are an awesome alternative to pasta — they’re great if you have a gluten sensitivity and avoid it or if you want to add more vegetables to your family’s diet.

Another great summer/autumn idea I will be adding – they look so beautiful!

7.      Make vegetable chips and crisps

The bigmansworld.com says

These veggie chips are a Crunchy, crispy and a guilt-free snack that takes just 20 minutes to make! Low in calories and fat, and so much better than store bought.

Don’t these look amazing?

Such a treat!

Don’t forget kale chips too!

8.      Add spinach or greens sheets to lasagne.

foolproofliving.com says

Vegetarian Zucchini Lasagna is a rich yet healthy alternative to traditional lasagna recipes. This low-carb dish uses zucchini “noodles” instead of pasta noodles.

This seems like a simple swap that allows you to enjoy a favourite treat.

And you are adding healthy vegetables!

9.      Add finely chopped veggies to favourites like tacos, bolognaise, chilli

madaboutfood.co says

Use this Hidden Veggie Turkey Tacos recipe to sneak some extra veggies into homemade ground turkey taco meat. Your friends and family won’t even know that they’re eating zucchini and cauliflower with their meat.

Perfect way to disguise less than favourite vegetables!

This sounds like a great excuse for a family taco or chilli night?

10. Add vegetables to egg omelette, frittata and quiche recipes

erinliveswhole.com says

Fuel your body in the morning with some high protein and a variety of veggies… All thanks to this flavorful veggie frittata recipe.

Variations of this has been my breakfast option for years – super filling!

I freeze some of the portions ready for later in the week.

11. Hide in a pasta sauce

mjandhungryman.com say

Made with simple, wholesome ingredients, this beet pesto pasta sauce comes together in minutes and makes for the perfect pasta sauce for babies, kids, and adults!

The colour of beetroot looks so vibrant – can’t wait to try this one!

12. Vegetable tray-bake meals

thehappyfoodie says

Cauliflower, onions and homemade turkey kofta are tossed in a quick spice mix and baked in the air fryer in this simple one basket meal.

Vegetables and Airfryers seem like a match made in heaven!

13. Create vegetable kebabs

foodiecrush.com

says Grilling vegetables skewers seems like a no-brainer, but there are a few tricks to making them a simple success every time.

Definitely need to go check out their grilling vegetable tips!

14. Roast them with delicious seasonings

kimscravings.com says

These are the BEST Roasted Vegetables and my go-to side dish when I need something easy that pairs well with almost anything. 

The flavour options are endless and delicious!

Bake-tray meals are perfect for easy clean-up…

15. Make vegetable dips and hummus.

thecuriousplate.com says

Easy Smoky Carrot Dip is a delicious dip that’s great as a snack and fancy enough as a holiday appetizer!

I am always on the look out for new ideas for dips and such a clever way to hide vegetables!

16. Stuff peppers, sweet potatoes, squash, or courgette

tastesbetterfromscratch.com says

This healthy Vegetarian Stuffed Peppers recipe is packed with rice, beans, veggies, and so much flavor. It will leave you satisfied and energized and are so easy to make!

Such a classic favourite, as I currently can’t eat peppers I could swap sweet potatoes…always options!


17. Create rainbow salads

shelikesfood.com says

This Beautiful Rainbow Veggie Salad is packed with healthy fruits and veggies and goes great as a side salad or a main dish with some added protein!

How amazing does a rainbow salad look?

18. Create a coleslaw mix

healthyseasonalrecipes.com says

This healthy coleslaw recipe really is super easy peasy to make, and it is completely classic tasting.

Another of my comfort foods……!

The humble cabbage has so many benefits and you can adjust the dressing so it supports your health needs.

19. Quick stir-fries

budgetbytes.com says

We love a good “catch-all” recipe here at Budget Bytes, and a simple vegetable stir fry is the perfect example of that. 

Another family classic!

If you buy or DIY ready prepared vegetables stir fry is a super quick evening meal

20. Easy lettuce wraps

therecipecritic.com says

Healthy and easy, these Chicken Lettuce Wraps are so fresh and delicious! They’re ready in under 30 minutes with a juicy chicken filling and crispy butterhead lettuce.

As someone who has to avoid gluten and wheat it’s easy to forget there are simple veggie alternatives!

21. Vegetable Crudites & dip

modernhoney.com says

How to make a beautiful Crudite Platter with vegetables and dips. I am sharing my favorite veggie dip recipes, what vegetables to put on a veggie tray, and how to arrange one.

I need to learn how to make my vegetables look beautiful!

22. Throw vegetables on the BBQ

slenderkitchen.com says

Grilled vegetables are the perfect summer side dish! Learn how to grill almost any vegetable from asparagus to zucchini to corn, onions, peppers, potatoes, mushrooms, and more. Delicious recipes, seasoning options, serving ideas, and more. 

Amazing! Now we just need the sun…in the UK

23. Add vegetables to one-pot casseroles (slow-cooker)

tamingtwins.com says

Slow Cooker Beef Stew or Slow Cooker Beef Casserole? Whatever you call it, it’s comfort food at its very best. A hearty meal packed with flavour, vegetables and rich gravy for the whole family.

Stews or Casseroles are real comfort food in my home.

And so easy to hide a few veggies!

24. Make vegetable dressings and seasonings

forksoverknives.com says

Fresh carrots combine with a touch of tahini in this nutrient-rich, creamy carrot-gold-dressing. The hint of ginger adds a beautiful flavor boost. Try this on grains, too!

One I will be trying!

25. Vegetable noodles

loveandlemons.com say

Did you know that you can make veggie noodles out of cucumber, carrots, kohlrabi, and more? We’ve all heard of zucchini noodles by now, but lots of other vegetables can transform into curly, colorful noodles too! 

How colourful do these look? pretty sure they would transform a noodle bowl recipe!

Before You Save This Recipe for “Later”… Let’s Make Nourishment Something You Actually Get to Enjoy

If this recipe has inspired you, that’s a wonderful place to begin.
But if you’re like most of us, inspiration often ends up saved, pinned, or bookmarked — without ever becoming something your body actually gets to enjoy.

Your body doesn’t need more saved ideas.
It needs one small, supported step that fits your real life.

The Free Self-Care Start-Up Toolkit helps you turn that “I’ll try this recipe one day” thought into one easy, real-life step that actually nourishes you.

Most people like to complete the Toolkit over a relaxed weekend.
It includes short step-by-step videos and simple printables to guide you through choosing your first gentle challenge and preparing to begin without pressure or perfection.

✨ Download the Free Self-Care Start-Up Toolkit

A calm, personalised starting point for your first Nourish challenge.

Inside, you’ll gently discover how to:
🌿 understand what your body may be asking for
🌿 choose one tiny Nourish step that fits your real energy and routine
🌿 begin your first challenge in a way that feels safe and achievable
🌿 notice small benefits without relying on willpower

You’ll also receive:
✉️ monthly Nourish themes & reminders
💬 access to our private community (coming soon)

👉 Send Me My Free Toolkit

(Part of the Nourish Pathway — helping you move from saving recipes to actually using them in a way that supports your wellbeing.)

Free beginner-friendly guide!

“It’s 100% free—no strings attached.”

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