A chocolate croissant and flat white coffee…
…the breakfast duet that makes my soul sing.
The chocolate croissant has been a Saturday breakfast of choice for 18 years—a ritual, a pilgrimage, and frankly, a reason to get out of bed. In every city I’ve lived in, I’ve hunted down the holy grail of sourdough bakeries where, alongside my seed bread, they inevitably make a cracking Pain au Chocolat. Sonoma Bakery in Glebe Sydney, Brood Bakery in De Pijp Amsterdam, Oliviers Bakery at Borough Market London and now Kora Bakery in Athens Greece.
Is this what I recommend to my clients as a health coach? Oh, hell no. I’m fully aware that this buttery indulgence signs me up for a 3pm energy slump and a fleeting desire to nap wherever I find myself. But some days my soul needs the kind of TLC that only layers of flaky pastry and a good shot of caffeine can provide. So, yes, on a given Saturday, I’d recommend it to me—sometimes.
This story represents the attitude to food that I believe works: food to fuel that amazing body that carries you through life and food to fuel that beautiful soul, without which life isn’t rich, wonderful, and fulfilling.
My bold claim is that food is the most wonderful thing you can do for your body and soul
It’s not something to freak out about, nor should it fill you with guilt or shame or make you spend more energy counting your intake than actually preparing anything. It’s not complicated. Stop overthinking it for a second and let yourself feel the benefits.
I didn’t find this philosophy overnight.
The story of my childhood was rushing through meals. They were just a part of the day that sat in between more "important" things. When I was young, I didn’t respect the meals made entirely from unprocessed ingredients. Mum cooked every dinner from scratch (what a hero she was). She knew this was the crux of a healthy home and made it look effortless. But somewhere in the daily grind, she forgot to demonstrate the love that she put into her cooking. Her food is impeccable, tasty, nourishing, and presented to perfection—but it is also a duty, devoid of the joy - and therefore I didn’t grow up appreciating that joy of food until much much later.
In my 30s, it was my former Italian mother-in-law, who tended a vegetable garden the size of an olympic pool, who showed me the magic of growing, harvesting and cooking fresh produce. This never ending process was not a chore for Angela. She oozed happiness and pride when turning the earth's bounty into something nourishing and delicious. And even though her cooking wasn’t as perfect as my mother’s, it was more delightful. Her table was full of flavours and laughter I’d never experienced. She didn’t cook because she had to. She fed others great food because she loved to do it.
And like so many of us women, I also went through the torture of limiting myself—eating fewer, restrictive, repetitive meals, or surviving a whole day at university on nothing but Diet Coke to name a few genius tactics- trying to shrink my strong, curvy body. Thankfully, I got over that shit quite quickly. And by the time I started working, I already knew that I had to fuel my very busy and active existence—hunting down that one great sandwich shop or salad bar no matter how hectic things got, putting on a slow roast so it would be ready by the time I got home (no, we never disclosed that to our insurance providers), or making sure there was a moment at the weekend to stock the fridge with amazing food for the week ahead. Yes, I was also spoiled by the football-field vegetable garden.
All of these experiences helped me realise (possibly 20 years later) that getting it right isn’t the task - what’s right for me most likely won’t work for you anyway. It’s about enjoying what you eat, nourishing your body and your day with gorgeous ingredients, and not letting food turn into a soul-crushing chore.
We all overcomplicate food. We need to stop treating it like a maths problem and start seeing it for what it is—something life-giving, messy but oh so comforting when you know that you’ve done something great for you (and your people) every single day.
Some of these life long learnings may work for you, some may not. But here are five simple principles to help you get your head around how fabulous food can be:
1. Eat What the Earth Provides
You might not be ready to start foraging for wild mushrooms in the woods just yet (though god I wish we all did), but eating real, whole food doesn’t have to be hard. It’s very simply eating things that the earth gave us, in their most natural form. Remember that apple you saw on your kitchen counter? It’s practically a gift from the heavens. No packaging, no processing—just delicious, crunchy goodness.
Here’s a sobering story. I not too long ago worked with a woman who would literally cringe when someone bit into an apple near her. She thought it was awful—the sound, the crunch, the juices that might splash out onto your face. What did she want us to do, unwrap a plastic-wrapped, pre-cut apple and eat it silently? Now that’s what I call an absurd level of food anxiety. Let’s just eat the thing. The way nature intended it.
There's fascinating science behind why whole foods are so important. When we process foods, we often strip away what scientists call the 'food matrix' – the natural structure of food where nutrients work together in perfect harmony. Take that apple: its fiber, antioxidants, and natural sugars are arranged in a way that helps your body absorb them gradually. This is why an apple feels more satisfying than apple juice, even though they contain similar nutrients.
Tip, start small: Pick up three whole foods you've never cooked with at the store. Maybe it's butternut squash, fresh figs, or raw almonds. Give yourself permission to experiment – perfection isn't the goal, nourishment is.
2. Colour, Colour, Colour
If you know me well, you know I’m all about the colour. I ordered a pink sofa once for heaven’s sake. It was a bold move, but I stand by it. Nature is a master artist, creating the most beautiful reds, oranges, greens, and purples. Red peppers, purple sprouting broccoli, green arugula—it’s a rainbow that your body loves it. Plus, it looks fabulous on your plate and next to your sofa.
Each color in fruits and vegetables represents different phytonutrients – natural compounds that plants produce to protect themselves and, as it turns out, protect us too. Red foods like tomatoes contain lycopene, purple foods are rich in anthocyanins, and orange ones pack beta-carotene. These aren't just fancy scientific words – they're nature's way of color-coding health benefits. Your body literally knows what to do with each color!
I’m telling you, if your food isn’t colourful, are you even living your best life?
Tip, try the rainbow plate challenge: Add three different coloured foods to your next meal. Red tomatoes, orange peppers, green leaves – simple combinations work best. Start with a few colours and build from there.
3. Mix it Up
We’re creatures of habit, right? Same breakfast, same lunch, same dinner. But your gut is bored. You can’t keep feeding it the same things every day and expect it to stay happy. You need to mix it up! The more variety in your diet, the more diverse your gut bacteria—yes, you have little critters inside you working hard to make you feel good. Your gut, your mind, your organs and your stress levels love to be nurtured by different foods. They don’t care about gourmet, they just know that diversity is good (on so many levels right?)
Research shows that people who eat 30 different plant foods weekly tend to have more diverse gut bacteria than those who eat 10 or fewer. Think of your gut microbiome like a bustling city – the more diverse the population, the more skills and talents available to keep things running smoothly. Each type of beneficial bacteria specialises in breaking down different foods and producing various compounds that support your mood, immune system, and even sleep patterns.
Tip, try one new vegetable or fruit every week for the next four weeks. Just one—a pomegranate, a parsnip, a purple potato, or a yellow kiwi fruit. Bonus points if it’s something you’ve never tried before. Go on, be daring and see how you feel.
4. Seasons Do the Hard Work for You
Mother Nature is a genius—aren’t all women? Have you noticed how the foods in season match what our bodies need at different times of the year? Winter veggies are hearty, grounding, and filling—just what we need when it’s freezing outside. Summer gives us fresh berries, leafy greens, and watermelon to quench our thirst and keep things light. The seasons are doing most of the hard work for you. All you need to do is follow along.
Your body's circadian rhythm – its internal clock – actually shifts slightly with the seasons, affecting everything from metabolism to hormone levels. Winter vegetables tend to be richer in starches and fiber, helping maintain steady energy when daylight is scarce. Summer produce typically has higher water content and more quickly absorbed nutrients, perfect for hot days when your body needs rapid hydration and cooling.
Tip, take a look at what’s in season in your area. If you have a local market or grocer, take a trip and chat about what’s abundant now.
5. Don’t Overthink It—and enJOY the Damn Food
Not every meal needs to be perfect. We all know that doesn’t exist—except perhaps in my mother’s world. What you do need to do is stop stressing over food. Instead, focus on the experience—smelling, tasting, chewing, and enjoying every single bite. Let it nourish your body and your soul.
And yes, sometimes that nourishment looks like pizza on a Friday night or a chocolate croissant on a Saturday morning. Food is not a perfect performance nor is a maths problem to be solved. Eat because you want to feel great. The key is balance and joy.
The science of eating mindfully is fascinating. When you eat with attention and joy, your body releases digestive enzymes more effectively, and your vagus nerve – the superhighway between your gut and brain – helps optimise digestion. Stress while eating can actually reduce nutrient absorption and slow digestion. So that relaxed Friday night pizza might be better for you than a stressed-out 'perfect' meal!
Tip, eat one meal today without distractions and with maximum joy. No scrolling, no multitasking. Put on some music to celebrate eating your meal. Focus on your food, your body, and the enjoyment it brings. You deserve it.
Getting Started Doesn't Have to Be Hard
Here are some simple ways to start eating more joyfully without the stress:
Master the 10-minute meal: Keep a few quick combinations ready to go. Mix pre-cooked grains with greens, canned chickpeas, and fresh vegetables. A drizzle of olive oil and lemon transforms it into a proper meal - no cooking degree required.
Start your day with something alive: Add a piece of fresh fruit to your usual breakfast. Morning is when your body is most receptive to nutrients, so it's the perfect time to nourish it with whole foods.
Give your freezer some love: Stock up on frozen fruits and vegetables - they're just as nutritious as fresh. Keep berries for smoothies and peas or corn for quick meal additions. It's your backup plan for busy days.
Make friends with your local market: Get to know what's in season at your local fruit & veg store. Pick up something new each visit - maybe fresh herbs or a vegetable you've never tried. Small food adventures often lead to the best discoveries.
Food is a gift. It's the most wonderful thing you can do for your body and soul. And when you stop overthinking it, it becomes such a wonderful way of honouring your exceptional self every single day. So eat, laugh, and enjoy every delicious bite you give yourself. You deserve it damn it!