If you’ve ever suffered from health issues like athlete’s foot, depression, oral/genital thrush, IBS, chronic fatigue etc there’s a good chance you’ve possibly experienced a yeast overgrowth known as Candida.

I had thrush on my breast after my first child, so I know all too well how painful, uncomfortable and itchy it can be.

I’ve delved down and dirty into this topic and put together this factual 3 part series that will leave you crystal clear on what it is, the symptoms, causes, how to prevent it, and if you do contract it how to treat it.

It’s estimated that up to 70% of the British population have a yeast infection which is shocking. The health implications are vast and serious and can even be life-threatening. The good news is it’s very preventable.

Let’s start from the ground up and nip this in the bud, and if you need personal one-to-one help get in touch here for a free consultation or call/text me on 07748298728.

What Is Candida?

Candida is a yeast fungus that lives on your skin, in your mouth, intestines and genital regions. Under normal circumstances it’s harmless. In fact, a balanced amount of it is healthy for our microbiome.

But the fungus will rapidly overgrow when your immune system is low from living an unhealthy lifestyle, use of prescription drugs such as antibiotics, and stress. Candida overgrowth can reach a point where it causes Candidiasis, a yeast infection. It begins to invade the body and take over healthy microorganisms. This causes inflammation and suppression of the immune system leading to an array of health problems.

Symptoms Of Candida

The more of these symptoms you have, the higher the likelihood you’ve candida:

  • Bloating and gas
  • IBS
  • Fingernail or toenail fungus
  • Asthma
  • Oral and genital thrush
  • Bloating
  • Fatigue
  • Headaches and migraines
  • Brain fog
  • Athlete’s foot
  • Itching
  • Depression and anxiety
  • Acne
  • Sugar cravings
  • Mood swings
  • Constipation and diarrhoea
  • Heartburn and indigestion

If Candida goes unnoticed and untreated, it can result in chronic health problems such as …

  • PMS
  • Fibromyalgia
  • Sexual dysfunction
  • Asthma
  • Psoriasis and eczema
  • Digestive problems
  • Urinary problems
  • Multiple sclerosis
  • Rheumatoid arthritis
  • Cancer

How To Test 

Skin reactions and yeast infections due to Candida overgrowth are easy to diagnose at a check-up with your doctor. Your doctor can also do a stool test to assess for overgrowth.

That’s it for today. I hope your feeling clearer about this fungus.

In part 2, we’re going to look at what exactly causes it, and in the final instalment how to prevent it. The key point I want to get across is you need to change the environment the fungus thrives in and not just keep treating the symptoms otherwise it will never go away!

Love Gaynor x


This recipe for prawn pad thai is authentic and so scrumptious.

The secret to great pad thai is fresh ingredients and in how you cook them. But don’t worry you’ll find great tips in this recipe for getting it just right.


  • 20g coconut oil
  • 2-3 garlic cloves peeled and chopped
  • 1 red chilli deseeded and chopped
  • 4cm piece of ginger, peeled and finely chopped
  • 12 raw grey prawns, tails on
  • ½ yellow and red pepper chopped
  • 1 bunch spring onions cut length ways
  • 1 courgette and carrot spiralised
  • 100g gluten free spaghetti/tagliatelli – cook as per instructions
  • 120g cashew nuts toasted in a little coconut oil
  • For the dressing – 75g peanut butter, 1 lime juiced, 2 tbsp sesame oil, 2 tbsp agave syrup and 50mls warm water


  • Dressing – place all ingredients in a protein shaker bottle and shake vigorously. Add more water if consistency is too thick
  • Heat coconut oil in a frying pan
  • Add garlic, chilli and ginger and fry for 30 secs
  • Add prawns, cook 3 mins each side until they turn pink
  • Remove the prawns and place in a dish
  • Add peppers, spring onions, courgettes, carrots, stir fry for 2 mins
  • Stir in the cooked pasta and cashew nuts
  • Pour over the dressing
  • Stir in prawns, chopped coriander and serve
  • Optional – swap the prawns for cooked sliced chicken breast


You’ve been on my weekly emails a while now, and you’ll know that one of the key B-Fit principles and something I hugely advocate is eating real natural food.

Of course, calories are always relevant, especially when you’re trying to lose fat, but it doesn’t stop there. Whole, nutritionally dense foods will always trump when it comes to all round health.

I’ve experienced first-hand, many of my clients struggling to lose stubborn body fat, even when their calorie intake is in a deficit. They get results, reach a certain point but then it all stagnates. Sound familiar?

But why does this happen? The answer lies in the endocrine system which is our hormone network. It has a huge effect on our ability to alter body composition. It can help fat loss, but it can also hinder. This is why I tend to focus a lot on nutrition and optimising hormones because if they’re out of whack losing weight can be next to impossible!

The hormone oestrogen is one of the most common hormones to be out of balance. If this happens, you’ll very likely have stubborn fat receptor areas. The common areas in women tend to be …

  • Thighs
  • Bum
  • Tum

What woman can’t relate to the above ugh? The good news is these 2 simple tweaks will help you manage your oestrogen levels more effectively.

  • Eat 4-5 servings of green vegetables per day e.g. kale, spinach, and broccoli. These foods help balance oestrogen levels due to the natural oestrogen suppressants they contain. Also, don’t overlook mushrooms. They are rich in indole 3 carbinol which is a natural oestrogen regulator. Consider taking Chlorophyll and Pea Protein Plus, it will also help boost your daily greens intake
  • Take care of your natural testosterone levels by consuming omega 3 rich foods and supplementing with Super Omega 3 to help support production and increase your “free testosterone” levels

The best way to manage oestrogen as a long-term game plan is to stay lean. Let me explain. The aromatase enzyme which converts testosterone into oestrogen lives in fat cells, which is why women with high body fat levels very often have oestrogen issues. If you’re not lean you need to achieve this first, as this in turn will certainly help balance out your oestrogen issues. With regular cardio, training hard, a nutritious diet (containing plenty of veggies rich in indole 3 carbinol) plus consistency you will get there!

If you find that oestrogen is still an issue even after trying the above whilst in a calorie deficit, then I’d recommend you have your hormonal blood work done, and also definitely get in touch with me for a FREE one-to-one session. Check out the details here. I’d love to help!

Take care, Gaynor x


This delicious, nutritious dish only takes 15 mins prep time. It’s very B-Fit approved being gluten, wheat, lactose, and dairy free. Ahoo 🙂


  • 100g brown rice
  • 1 red chilli thinly sliced
  • 2 garlic cloves crushed
  • 1 tbsp coconut oil
  • 1 red onion finely chopped
  • 1 courgette chopped
  • 2 chicken breasts cut into small pieces
  • 400g tinned chopped tomatoes
  • Handful spinach
  • 8-10 pitted green olives
  • Handful of fresh basil
  • 6 peppers


  • Preheat oven to 180C, 350F, gas mark 4
  • Cook rice as per packet instructions
  • Add the garlic, chilli and coconut oil to a frying pan
  • Fry gently for 1 min
  • Add the courgettes/onions and continue to cook until golden
  • Add the chicken breast and cook until cooked through
  • Transfer the ingredients to a saucepan
  • Add tinned tomatoes, spinach, olives, basil, cooked rice
  • Simmer for 25-30 mins on a medium heat
  • Slice the top of each pepper, deseed and retain top
  • Stuff your 6 peppers with the mixture
  • Use the top of the pepper as a lid
  • Place in a casserole dish and bake in the oven for 10 mins
  • Serve immediately and enjoy


It’s been said you are what you eat. To a degree, this is very true, but I’d add to this that your also what you absorb. You could be eating a perfect diet, but if your body doesn’t digest and absorb properly, it doesn’t mean a thing.

The gut can be the gateway to good health, but it can also be the gateway to disease depending on your diet and lifestyle.

Our digestive tract is home to billions of friendly bacteria. They are critical to our health and help …

  • Boost our immunity
  • Improve our digestion
  • Raise our mood
  • Reduce inflammation
  • Protect against disease

If you want these friendly bacteria to do their job, and to optimise their performance you need to avoid the following pitfalls …

  1. Unhealthy Diet

It goes without saying that an unhealthy diet is going to leave you feeling lethargic, prone to illness, and acidic.

For a healthy gut follow these tips:

  • Eat live raw foods e.g. sprouts
  • Eat fermented foods e.g. kombucha, sauerkraut. miso and kefir
  • Avoid gut irritants e.g. gluten, dairy and MSG
  • Eat slowly and chew your food properly
  • Eat an alkaline diet (Liquid Chlorophyll will really help)
  • Take a good probiotic such as Pro B11
  • Increase fibre
  • Avoid processed foods
  • Eat lots of greens
  • Reduce sugar

If you need some one-to-one help and a personalised nutrition plan you can always book in for a FREE B-Fit Session here.

  1. Contraceptive Pill 

The contraceptive pill has obvious benefits but sadly is disastrous for gut health. It strips your body of B12, folate, zinc and kills beneficial bacteria. Added to this, the majority of women stay on it for years. Taking a break from the pill alongside a gut-friendly diet will do wonders for your health.

  1. Alcohol

There are several problems with excessive alcohol. Firstly, it increases acidity. Secondly, it kills good bacteria. And lastly, it increases intestinal permeability. This means that foreign bodies and partially digested food matter enter through the gut leading to inflammation and reduced nutrient absorption.

  1. Medication

Regular pill popping and antibiotics kills good bacteria. If you do need to take some meds just bare in mind, you’ll need to replenish your good bacteria through fermented foods and a probiotic supplement like Pro B11.

  1. Stress

The stress response is a natural reaction designed to protect you from real danger. When triggered, blood will be diverted away from all vital organs including the digestive tract to help you flee from danger. The problem occurs when we keep triggering the stress response for no real danger. Over time, the continuous lack of blood supply to your digestive tract and a lack of gastric secretions will contribute to increasingly poor gut health. To avoid activating the stress response try meditating, and lots of deep breathing.

After reading all this, is your gut health as good as it could be? What tweaks can you make to take yours up a notch or two?

Gut health doesn’t sound as interesting and exciting as weight loss and toning up, but let me tell you it’s vital. If you don’t maximise your nutrient absorption, everything else including weight loss is massively compromised.

Love Gaynor x


When your ravenous and there’s not much healthy food around that’s when your most tempted to make poor food choices.

Well, look no further. I’ve the antidote in these energy balls. And what’s not to love as they’re …

  • Full of sustainable energy to keep you going
  • Delicious with a little sweetness from the dates and a chocolatey note from the cacao
  • Healthy as they contain good fats, protein, fibre, and antioxidants plus they’re alkaline
  • Quick and easy to knock together
  • Can be stored in the fridge for 7 days


  • 4 medjool dates
  • 1 cup ground almonds
  • 1/2 cup shredded coconut
  • 1/3 cup coconut oil
  • 1/3 cup cacao powder
  • 1/3 cup pistachios
  • 1/4 cup almonds
  • 1 tbsp chia seeds


  • Remove the date seeds, and soak in hot water for 1 hour
  • Soak and soften the almonds in hot water for 4 hours
  • Blend the dates, ground almonds, almonds, half of the pistachios, shredded coconut, coconut oil, cacao and chia together
  • Let the mix stand for a few minutes to allow the chia to soften
  • Crush the remaining pistachios
  • Divide the raw mixture into 12 rolled balls
  • Roll and coat each ball in the crushed pistachios
  • Refrigerate

Health to enjoy!

Gaynor x


This is delish 🙂 and perfect for a quick lunch. The recipe serves 4 and is full of alkaline, nutrient dense ingredients that are crunchy and a rainbow of colour.


  • 4 large kale, cabbage or iceberg leaves
  • ½ cup sprouts of your choice
  • ½ cup purple cabbage or carrots shredded
  • ½ cup beetroot cooked and mashed or raw and sliced finely
  • 1 cup quinoa
  • 1 cup hummus
  • 1 cup sliced avocado


  • Place the quinoa into a pan with 2 cups cold water, bring to the boil. Simmer until water evaporated and quinoa is fluffy
  • Wash leaves and lay out like a wrap. You may need more leaves depending on the gaps/leaf size
  • Divide and spread the hummous over each leaf
  • Lay out the avocado in a line from top to bottom down the middle of the leaf
  • Divide the quinoa equally between the leaves
  • Add the remaining ingredients
  • Wrap up by folding at the bottom, then rolling into a wrap shape


So here we are – part 2 on how to look younger with my 10 natural anti-ageing tips. I hope you enjoyed part 1. If you missed it no problem, click here to catch up.

Today we’re looking at your skin care regime, natural oils, vitamin c, and hyaluronic. But first up is sun exposure which is very timely considering the beautiful sunny weather we’ve been having.

Also don’t forget the B-Fit 21 Day Detox/Weight Loss Plan. It totally spring cleans the body and gets rid of toxins. It has many benefits, but one of the biggies is glowing skin!

  1. Sun Exposure

We all love the sun and having a healthy tan. It’s ok in moderation, but the truth is that excessive sun exposure is responsible for a lot of skin aging. Make sure you always use a sunscreen even on a cloudy day.

And remember to keep hydrated with plenty of water and Liquid Chlorophyll for an extra boost. Just add a teaspoon to a glass of water or your water bottle.

  1. Skin Care Regime

Your skin is your largest organ. Keep it bright and unobstructed with a daily skin care regime.

A very important factor to preserve your skin’s collagen is to keep your skin’s natural oils balanced and protected without stripping them out. Many chemicals and alcohol-based skin products do this so avoid them. Whereas natural and organic ingredients will respect your skin’s PH balance and will work in synergy.

Proper cleansing and exfoliating gets rid of dead skin cells to reveal a more radiant and healthy looking complexion. By cleansing your skin from all those impurities, you can boost your skin’s collagen, and improve the appearance of fine lines.

  1. Natural Oils

Another way to protect collagen is through the use of natural, organic oils. Natural oils are full of essential fatty acids, vitamins, and nutrients that are needed for your skin to be healthy, moisturized, elastic and protected.

Some of my personal favourites are coconut, rose, vitamin e, and argan oil. They all boost collagen, moisturize, and help reduce fine lines and scars. You can use these natural oils not just as a moisturiser but as a cleanser too.

Also, check out Super Omega 3 EPA a great oil supplement to boost your skin.

  1. Vitamin C

Research has shown that Vitamin C is a key nutrient needed to boost the production of collagen. It also improves the skin’s texture, makes it brighter, smoother and firmer.

I would encourage you to make sure nutritionally you’re getting your daily fix of Vitamin C from food as well as applying it topically. The combo is ideal.

A brillant supplement to support you is Zambroza, which is rich in vitamin c and will revitalise the skin.

  1. Hyaluronic

I am a huge fan of using a good quality concentrated hyaluronic for anti-aging.

Hyaluronic is a natural compound produced by your body that aids in keeping your skin moisturized. As you age, the body’s production of hyaluronic decreases. Your skin becomes drier and fine lines, and wrinkles start popping up. So it makes sense that replacing some of this hyaluronic will slow the aging process down.

Hyaluronic holds in moisture by forming a barrier on the surface of your skin that helps it hold in some of its natural moisture and protects it from the drying effects that environmental factors can cause.

Hyaluronic also stimulates collagen production which as we know is essential for skin elasticity. The other great thing about hyaluronic is that it binds with water and so will plump the skin leaving your complexion more youthful.

Now it’s your turn.

Have you discovered any nutrition or lifestyle game changers for anti-ageing? Please email me and share your thoughts!

Here’s to radiating and glowing 🙂

Love Gaynor x


Prevention is definitely better than cure when it comes to anti-aging.

And to do this effectively, we need to address our health both internally and externally. Protecting your skin does not only relate to how you treat it from the outside but how you nourish from the inside too.

I’m fortunate as my genetics are good. However, I also take meticulous care of my skin and have done so for many years. But there is a lot you can do even if genes aren’t in your favour!

The key to all anti-aging is to maintain and boost your natural collagen. Collagen is a protein that is in the connective tissues of our body. It’s crucial to having elastic, plumped and vibrant skin.

With age collagen’s rate of production lowers, and so wrinkles and fine lines start appearing. This is why it’s important to protect our collagen and find ways to boost it’s production.

So in this 2 part series, I’m going to share with you my 10 best anti-ageing, collagen boosting tips.

Let’s get started.

  1. Hydration

Hydration is so important.

The skin is about 70% water, so we need to keep our daily water intake high to maintain healthy skin.

We also need water for metabolism, nutrient absorption, elimination and circulation and all these in turn impact on our skin.

Drink half your body weight in ounces of filtered water daily. Hydrate your butt off and your skin will thank you for it.

You can add lemon, ginger and infused herbs to spice it up.

A great supplement I recommend for hydration is Liquid Chlorophyll. Just add a teaspoon to a glass of water or your water bottle.

  1. Healthy Diet & Lifestyle

Eating a healthy, balanced and varied organic diet from mother nature is paramount to preventing wrinkles.

By choosing organic, you stay away from nasty chemicals and toxins. Not only will your skin benefit but your overall health too.

Make sure to add plenty of antioxidant, nutrient dense foods to your diet like fruits and vegetables.

And stop clogging your system with unhealthy fats, sugar and salt laden foods that will only dull and age your skin.

Sugar is a real culprit, increasing wrinkles, breakouts, and cellulite. It messes with hormones, blood sugar levels, and the immune system, and can even steal nutrients and hydration from our skin hence why it’s nicknamed an anti-nutrient.

Make sure you get a wide variety of nutrients. Think rainbow in your shopping basket and on your plate. Colour signals the presence of phytochemicals and each of these phytochemicals has their own unique skin benefits.

For example …

Wrinkle blocking catechins in cacao. Elasticity strengthening anthocyanins in plums. And watercress helps reverse and prevent DNA damage making it a powerful anti-ager!

Get some ginger and turmeric in too to reduce inflammation. Chronic inflammation is a precursor to wrinkles, blemishes, and irritated skin. So get your anti-inflammatory foods in!

A word on smoking …

You may have heard the same old thing again and again, but it is true that smoking together with harming your whole body hugely damages your skin. And alas especially for women because we have finer and more delicate skin.

Then there’s alcohol …

It dehydrates the skin. Makes it look dull and leads I’m afraid to premature ageing. So moderate.

Remember, if you need some one-to-one help on your nutrition, you can always book in for a FREE B-Fit Session here.

  1. Exercise

Sweat your butt off and move your body at least three to five times per week. It gets your circulation going and helps rid your body of accumulated toxins which in turn clears the skin. Exercise also boosts collagen and helps reduce stress that can have a huge impact on our skin health.

Remember, if you need some one-to-one help on your nutrition, you can always book in for a FREE B-Fit Session here.

  1. Sleep

Sleep is one of the most effective, natural and free anti ageing remedies around!

We can even see the benefits ourselves in terms of how our skin looks first thing in the morning after a great night’s sleep. When you sleep your body is producing collagen, rebuilding and repairing not just your skin but many aspects of our health.

If you want to prevent wrinkles and fine lines, get your beauty sleep in and take naps whenever you feel the need.

I’ve also written a great blog on sleep. Make sure you check it out here.

  1. Stress

Effectively dealing with stress can make your skin more glowing and healthy looking.

Excessive stress can age your skin faster because of the hormone cortisol. When you get stressed, cortisol levels rise. It degrades collagen that is so vital for our skin’s elasticity to keep wrinkles at bay.

I know it’s easier said than done, but try to avoid getting stressed or succumb to a stressful attitude. Focus on the positive, the good things in life and be grateful for the blessings you have.

So that’s a wrap for today 🙂

I’ll be back next week in your inbox with the remaining tips. Until then, have a super week my friend.

Love and hugs

Gaynor x


What a match made in heaven – the decadent creaminess of avocado combined with chocolatey cacao! Yum!

You simply must try this. The recipe serves 6, so there’s plenty to go around.


  • 180 ml almond milk
  • 3 avocadoes
  • 120 grams cacao nibs or powder
  • 4 tbsp maple syrup or agave or 2 tsp powdered stevia for a sugar-free version


  • Remove avocado stones and scoop out the flesh
  • Blend all ingredients until smooth adding the cacao bit by bit
  • Pour into 6 glasses, refrigerate for at least 4 hours or overnight if possible

Bon Appetit 🙂

And remember if you need a little extra nutritional support or food inspiration pick up that phone and book your FREE B-Fit session here

If it’s easier, drop me a text or give me a tinkle on 07748298728.

Much love, Gaynor x