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Happy New Year, lovely readers! 🌟

As we step into January, it's the perfect time for fresh starts and healthy habits. I’ve been reflecting on the idea of small, intentional changes that lead to big transformations over time. Even something as simple as choosing one prebiotic-rich food a day can set the stage for better health.

During a crisp winter walk with my dog, I was reminded of nature's beauty and resilience. The bare trees may seem lifeless, but they’re quietly preparing for spring—a gentle reminder to trust the process, even when progress feels invisible.

✨ Prebiotic Powerhouses: How Onions Nurture Good Gut Bacteria

Did you know that humble onions are packed with prebiotic goodness? They’re a simple, affordable way to support your gut health. In this blog post, I dive into the science of how onions feed your beneficial gut bacteria and share practical ways to incorporate them into your meals.

Read blog post here

🎥 Self-Talk & Compassion with Anna Amoroso

In this heartfelt conversation, Anna Amoroso and I explore the power of self-talk and how compassion can transform the way we see ourselves. If you're looking for inspiration and practical tips to start the year with kindness toward yourself, this is for you.

Watch here

🍲 Gut-Loving Winter Stew

This warming winter stew is packed with prebiotic-rich ingredients like onions, leeks, and garlic. These foods fuel your good gut bacteria, helping to optimise digestion, strengthen immunity, and balance your microbiome.

Ingredients:

• 1 large onion, chopped
• 2 leeks, sliced
• 3 garlic cloves, minced
• 2 carrots, diced
• 2 parsnips, diced
• 1 cup lentils (pre-soaked if possible)
• 4 cups bone broth or vegetable stock
• 1 tsp thyme
• 1 tsp rosemary
• Salt and pepper to taste
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Instructions:

1. Sauté the onions, leeks, and garlic until soft and fragrant.
2. Add the carrots, parsnips, and lentils, stirring well.
3. Pour in the broth and bring to a boil.
4. Reduce heat and simmer for 30-40 minutes, or until lentils are tender.
5. Season with thyme, rosemary, salt, and pepper.

This stew is not only delicious but also a gift to your gut, providing a rich mix of fibre and nutrients to kickstart the year with a balanced microbiome.

🍲 Comforting Leek and Onion Soup

Warm up with this gut-friendly recipe packed with prebiotic goodness!

Ingredients:

• 2 tbsp butter or ghee
• 2 leeks (sliced)
• 2 onions (chopped)
• 3 garlic cloves (minced)
• 4 cups vegetable or chicken broth
• 2 medium potatoes (diced)
• Salt, pepper, and thyme to taste

Instructions:

1. In a large pot, melt the butter and sauté the onions, leeks, and garlic until soft and fragrant.
2. Add the potatoes, broth, and thyme. Simmer for 20–25 minutes until the potatoes are tender.
3. Blend until smooth or leave chunky for texture. Season to taste.

Why this works:

Leeks, onions, and garlic are rich in inulin, a prebiotic fibre that feeds beneficial gut bacteria, helping improve digestion and overall gut health. This hearty soup is the perfect winter reset meal!

Wonderful book to read: The Happiness Advantage by Shawn Achor

📚 Start the year on a positive note with this engaging book about the science of happiness and how it fuels success. Shawn Achor provides practical insights and strategies for cultivating happiness in everyday life. A great read for personal growth and a brilliant tool to inspire clients!

🧘‍♀️ New Year Reflection

Take a moment to close your eyes and reflect on one thing you’re proud of from the past year. Breathe in gratitude for that moment, and as you exhale, imagine creating space for all the possibilities the new year holds.

🧘‍♀️ Pause and Breathe

Take a deep breath in... hold it for a moment... and exhale slowly. Repeat three times. This simple exercise can help ground you, ease stress, and improve focus—a wonderful way to reset throughout the day.

I’d love to hear how you’re starting your year! What goals are you setting, or what small steps are you taking toward a healthier you? Hit reply and share your thoughts—I read every response!

Here’s to a gut-loving, energy-filled year ahead! In the next issue, I’ll share tips for loving your microbiome and a few new recipes to try. Stay tuned!

Diana Boskma, CPQC, CMIC, CHC, SBD Life, Health, Mental Fitness & Relationship Coach at Connecting Life Coaching e: connectinglifehc@gmail.com w: www.connecting-life.net m: +44 07492 864721 Connect & join me through SleekBio Book a time with me on Tidycal

Helping you create the life you want.

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