June Newsletter - Summer Wellness Tips for a Happy Gut & Mind
Jun 03, 2025 1:28 pm
Hi !
As summer approaches with its warm days and long, golden evenings, our routines naturally shift. Whether you’re travelling, spending more time outdoors, or simply enjoying the lovely summer weather, it’s a wonderful opportunity to realign your daily habits with what your body truly needs, nourishment, rest, movement, and mindful presence.
This month, we focus on how to support your microbiome through the season of sunshine and travel. Summer can sometimes mean less routine, which can throw off digestion, immune function, and emotional balance. But with just a few thoughtful choices, you can maintain gut resilience and stay grounded, wherever you are.
Let’s explore how to make the most of this vibrant season, with simple, nutrient-rich foods and mindful practices that travel well and nourish deeply.
🌱 Blog Spotlight: What Are Polyphenols?
In my latest blog post, we explore polyphenols, the colourful compounds in plants that act as both protectors and prebiotics. From the tartness of olives to the sweetness of summer berries, these compounds play a powerful role in supporting gut health, especially in warmer months when fresh produce is abundant.
We’ll explore:
- What polyphenols are and where to find them
- How they support beneficial bacteria like Akkermansia and Bifidobacterium
- Easy ways to include more polyphenol-rich foods in summer meals
🎧 Podcast Spotlight: Coaching, Creativity & Dance with Ciara Perez
In this energising and soulful conversation, I’m joined by Ciara Perez, a passionate coach and dancer. We talk about the healing and expressive power of movement, the connection between body and intuition, and how dance can open the door to deeper self-awareness and joyful embodiment.
Whether you’re a dancer or simply someone who wants to reconnect with their inner rhythm, this episode is a celebration of creativity, confidence, and connection.
🥘 Recipe of the Month: Cooling Cucumber-Yoghurt Soup with Mint & Lamb
This light yet nourishing soup is inspired by traditional Middle Eastern flavours and is perfect for hot summer days. It’s rich in gut-friendly probiotics, soothing herbs, and tender grass-fed lamb, a seasonal dish that cools, hydrates, and satisfies.
📝 Cucumber-Yoghurt Soup with Mint & Lamb
Ingredients (Serves 4):
- 250 g (9 oz) minced lamb (ideally grass-fed)
- 1 tbsp extra virgin olive oil or lamb fat
- 1 tsp ground cumin
- ½ tsp ground coriander
- 2 medium cucumbers, peeled and grated
- 500 ml (2 cups) raw or full-fat cultured yoghurt (or homemade kefir yoghurt)
- 2 tbsp fresh mint, finely chopped
- 1 garlic clove, finely grated
- Juice of ½ lemon
- Sea salt and black pepper, to taste
- Optional: a drizzle of olive oil and extra mint to serve
Instructions:
- Heat the olive oil in a pan and gently cook the minced lamb with cumin and coriander until fully cooked and golden. Season with salt and pepper. Set aside to cool slightly.
- In a mixing bowl, combine the grated cucumber, yoghurt, garlic, lemon juice, and mint. Stir gently.
- Fold in the cooled lamb. Taste and adjust seasoning.
- Chill for 30–60 minutes and serve cool, topped with a swirl of olive oil and a few mint leaves.
Why This Works:
Lamb provides high-quality protein and essential fats, while cultured yoghurt offers beneficial bacteria and enzymes that support digestion in warm weather. Cooling cucumber and mint calm the system, making this an ideal summer gut-supportive meal.
📖 Book of the Month: The Relationship Handbook by George Pransky
This little gem of a book brings a fresh and profound perspective on human relationships. Pransky simplifies what often feels complex, showing how misunderstandings arise from habitual thought patterns, and how peace and connection are always available when we step away from the need to be right.
This is a grounding read for anyone seeking more harmonious communication, whether with partners, family, or clients. A perfect summer companion for quiet reflection.
🧘♀️ Meditation Spotlight: Release the Need to Be Right
This month’s meditation helps soften the ego and open the heart. It’s a gentle yet powerful reminder that inner peace often begins with surrender. Perfect for travel days, challenging conversations, or anytime you feel the urge to push back.
On InsightTimer my meditation isn't processed yet, so I've shared the link to my meditations library, so you can browse there and have a try.
🌸 A Moment of Mindful Reflection
Summer invites us to be present. To slow down, savour, and reconnect with our inner rhythms.
As you move through this season, remember:
- Simple fermented snacks like sauerkraut or berry compote travel well
- Stay hydrated with mineral-rich water and refreshing herbal infusions
- Create small pockets of calm, through breath, music, journaling, or silence
Your microbiome thrives on consistency, but also on joy, gratitude, and pleasure. So let your wellness routine be a gentle guide, not a rigid rule.
How do you care for your body during summer?
Do you have travel rituals that support your digestion and mood?
Please click reply and share,I always love hearing from you.
Wishing you a season of warmth, light, and radiant wellbeing. 🌞
Curious about working with me?
Whether you’re navigating change, rebuilding your health, or simply craving deeper alignment, coaching can offer clarity, encouragement, and gentle accountability. If that sounds like something you’re looking for, you’re warmly invited to explore. I’d be honoured to walk alongside you.
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