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Freya

About Freya

Posts by Freya Humphreys:

High-Protein Mediterranean Dinner Plate 

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(With Sweet Potato & Red Lentil Purée)

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600-650 kcal | 65g Protein | Full Macro & Micro Balance
Perfect for Muscle Gain, Recovery & Overall Health
Smooth, Creamy Purée with Balanced Textures

 

Ingredients (1 Serving)

  • Protein & Base

  • 125g salmon (grilled or baked)
  • ¼ cup dry red lentils (makes ½ cup cooked)
  • ½ medium sweet potato (about 100g), peeled & chopped

  • Vegetables & Greens

  • 4 homegrown cherry tomatoes (halved)
  • 1 cup raw spinach (or arugula, kale, or mixed greens)

Healthy Fats & Extras (any choice of nuts – below are my choices)

  • 2 Brazil nuts (selenium for thyroid & immunity)
  • 2 walnuts (omega-3s for brain & heart health)
  • 2 almonds (vitamin E for skin & antioxidants)
  • 2 macadamia nuts (monounsaturated fats for metabolism)
  • 2 cashews (zinc & magnesium for muscle function)
  • ½ avocado (sliced)
  • 1 tbsp tahini

Flavour & Micronutrient Boosters

  • 1 tbsp lemon juice (Vitamin C for iron absorption)
  • A pinch of salt or seaweed flakes (for iodine)
  • ½ cup Greek yogurt (optional side for probiotics & calcium)

 

Cooking Method

Cook the Sweet Potato & Red Lentil Purée

  • Rinse ¼ cup dry red lentils under cold water.
  • Peel & chop ½ medium sweet potato into small cubes.
  • In a small pot, bring 1 ½ cups water to a boil.
  • Add sweet potato & red lentils, then reduce heat to low.
  • Simmer for 15-20 minutes, stirring occasionally, until soft & mashable.
  • Mash or blend until smooth. Add a little extra water or broth if needed for consistency.

Cook the Salmon

  • Preheat oven to 400°F (200°C) or heat a grill pan over medium-high heat.
  • Season salmon with salt, pepper, and lemon juice.
  • Bake for 10-12 minutes or grill for 4-5 minutes per side until fully cooked.

How to Tell if Salmon is Cooked:

  • Internal Temperature → 125-130°F (52-54°C) for medium or 140°F+ (60°C+) for well-done.
  • Flakes Easily → Use a fork; if the salmon flakes apart easily, it’s done.
  • Opaque Pink Color → The flesh should be light pink and opaque, not translucent.

Plate the Dish

  • Spoon the sweet potato & red lentil purée onto a plate or bowl.
  • Arrange the spinach, avocado and cherry tomatoes on top.
  • Place the grilled salmon fillet over the greens.
  • Drizzle tahini over the salmon and purée.
  • For texture, sprinkle the finely chopped nut mix (Brazil nuts, walnuts, almonds, macadamias, cashews) over the purée or greens.
  • Garnish with lemon juice & a pinch of salt.
  • Serve with Greek yogurt on the side (optional).

 

Homemade Gherkin Recipe

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Ingredients:

  • 10-12 small gherkin cucumbers
  • 1 cup white vinegar
  • 1 cup water
  • 1 tablespoon salt
  • 1 tablespoon sugar (optional)
  • 2 garlic cloves (peeled)
  • 1 tablespoon dill seeds or a few sprigs of fresh dill
  • 1 teaspoon mustard seeds (optional)

Instructions:

  1. Prepare the Cucumbers:

    • Wash the cucumbers and cut them into spears or leave them whole.

  2. Make the Brine:

    • In a saucepan, combine vinegar, water, salt, and sugar (if using). Bring to a boil, stirring to dissolve the salt and sugar.

  3. Pack the Jars:

    • Pack the cucumbers into clean jars. Add garlic, dill, and mustard seeds (if using).

  4. Pour the Brine:

    • Pour the hot brine over the cucumbers, ensuring they are fully covered.

  5. Seal and Refrigerate:

    • Seal the jars and let them cool. Refrigerate for at least 24 hours before eating.

Tips – add some turmeric as a great anti-inflammatory, gherkins have better flavour after 3 days but can be eaten after 24h

Five benefits of fibre you might not have known about

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1. Supports Heart Health

Heart disease remains one of the leading causes of death worldwide, but a diet high in fibre can significantly reduce your risk. The relationship between fibre and heart health has been extensively studied, and evidence shows that fibre, particularly soluble fibre, can play a key role in maintaining a healthy heart.

How Fiber Affects Cholesterol

One of the primary mechanisms by which fibre supports heart health is its ability to lower “bad” cholesterol (LDL). Soluble fibre, which is found in foods like oats, beans, lentils, and fruits, dissolves in water and forms a gel-like substance in the digestive system. This gel binds to cholesterol molecules and bile acids (which are made from cholesterol) in the intestines, preventing their re-absorption into the bloodstream. Instead, the body excretes this complex, effectively removing excess cholesterol from the system.

As a result, this reduces the amount of cholesterol circulating in the blood, helping to keep cholesterol levels in check. Lower LDL cholesterol levels reduce the risk of plaque buildup in the arteries, which is a key factor in the development of atherosclerosis (hardening and narrowing of the arteries). Over time, atherosclerosis can lead to heart attacks, strokes, and other cardiovascular conditions.

Fiber and Blood Pressure

In addition to cholesterol, fibre may also contribute to healthier blood pressure. A diet high in fibre—especially when rich in potassium, magnesium, and other heart-healthy nutrients—has been associated with lower blood pressure levels. These nutrients work together to help dilate blood vessels, improve blood flow, and reduce pressure against the vessel walls. Some studies show that a fibre-rich diet may help lower both systolic and diastolic blood pressure, making it an effective tool for managing hypertension.

Inflammation and Heart Disease

Chronic inflammation is another key contributor to heart disease. Inflammation can damage blood vessels, promote the buildup of plaque, and increase the likelihood of blood clots. Certain types of fibre, such as those found in whole grains and legumes, have anti-inflammatory properties that can help protect the cardiovascular system. Additionally, fibre promotes the production of short-chain fatty acids (SCFAs) in the gut, which have been shown to have anti-inflammatory effects throughout the body, including in the heart and blood vessels.

Incorporating fibre into your diet is an easy and effective way to maintain heart health, reduce cholesterol, regulate blood pressure, and fight inflammation, all of which contribute to a lower risk of cardiovascular disease.

 

2. Balances Blood Sugar Levels

Blood sugar regulation is critical for maintaining overall health, and fibre can play a significant role in balancing blood glucose levels. This is especially important for individuals with diabetes or those at risk of developing the condition. High blood sugar levels over time can lead to serious complications such as nerve damage, kidney disease, and cardiovascular issues.

How Fiber Helps Regulate Blood Sugar

The primary way fibre helps regulate blood sugar is through its ability to slow the absorption of glucose from the digestive tract into the bloodstream. When you consume fibre-rich foods, particularly soluble fibre, the fibre forms a viscous gel that slows down the process of digestion and the absorption of sugars from food. This delayed absorption prevents rapid spikes in blood glucose levels after eating, helping to stabilize blood sugar over time.

For people with diabetes, this is crucial. Consuming fibre-rich meals results in more controlled post-meal blood sugar levels, reducing the risk of hyperglycemia (high blood sugar). Even in individuals without diabetes, fibre can help prevent insulin resistance, a condition where the body’s cells no longer respond properly to insulin, which is a precursor to type 2 diabetes.

The Role of Fiber in Preventing Type 2 Diabetes

Several studies have shown that increasing fibre intake—especially from whole grains, fruits, and vegetables—can lower the risk of developing type 2 diabetes. A high-fiber diet improves insulin sensitivity, meaning the body becomes more efficient at using insulin to transport glucose into cells. This reduces the likelihood of the pancreas having to produce excess insulin to keep blood sugar levels stable.

Benefits for Diabetic Patients

For individuals already diagnosed with type 2 diabetes, fibre can be a powerful tool in managing the condition. Fibre not only helps stabilize blood sugar levels but also improves other factors such as cholesterol levels, blood pressure, and overall cardiovascular health, which are often affected by diabetes. Fibre-rich foods also tend to have a low glycemic index (GI), meaning they cause slower, more gradual increases in blood sugar, making them ideal choices for those looking to manage their blood glucose levels.

 

3. Aids in Weight Management

Fibre has long been recognized as an essential component of a healthy diet for weight management, and for good reason. It helps people feel fuller for longer, which can reduce overall calorie intake and help with weight loss. There are several ways fibre plays a role in appetite control and weight management.

Increased Satiety

The physical properties of fibre contribute to feelings of fullness. When fibre enters the stomach, it absorbs water and expands, taking up more space in the stomach and slowing down the emptying process. This leads to prolonged feelings of fullness, reducing the desire to snack or overeat. This effect is particularly important for those trying to lose weight or maintain a healthy weight.

Fibre also helps regulate the release of hormones related to hunger and satiety, such as ghrelin and leptin. Ghrelin is known as the “hunger hormone” and increases appetite when it’s high. Fibre helps to reduce the secretion of ghrelin, keeping hunger at bay for longer periods of time.

Reduced Calorie Intake

Many fibre-rich foods, such as fruits, vegetables, legumes, and whole grains, are low in calories but high in nutrients. Because they are bulkier and require more chewing, they also tend to take longer to eat, giving the brain more time to register fullness. This means that people can consume large portions of these foods without significantly increasing their calorie intake, which is beneficial for weight control.

Digestive Health and Weight

Fibre also supports healthy digestion by promoting regular bowel movements and preventing constipation. A healthy digestive system allows the body to absorb nutrients more efficiently and eliminates waste products effectively, which can prevent bloating and discomfort. By supporting a healthy gut, fibre helps maintain overall body balance, making it easier to manage weight in the long run.

 

7. Promotes Better Sleep

Sleep is essential for overall health and well-being, yet millions of people struggle with sleep disturbances. Fiber plays an often-overlooked role in improving sleep quality and duration. This connection between fibre and sleep has only recently been studied in greater detail, but early evidence suggests fibre-rich diets may promote better sleep in a number of ways.

Blood Sugar and Sleep

A major factor in disrupted sleep is fluctuating blood sugar levels. When blood sugar levels rise too high or fall too low during the night, it can cause wakefulness and disrupt the natural sleep cycle. Fibre helps to stabilize blood sugar levels, reducing the likelihood of these fluctuations during the night. By ensuring a more consistent blood sugar level, fibre can help people fall asleep more easily and stay asleep throughout the night.

The Role of Fiber in Melatonin Production

Fibre may also indirectly affect sleep by influencing melatonin production. Melatonin is a hormone that regulates the sleep-wake cycle, and some types of fibre, especially those found in fruits and vegetables, have been linked to increased melatonin production. By promoting better sleep regulation, fibre may help individuals fall asleep faster and enjoy deeper, more restorative sleep.

Gut Health and Sleep

Gut health has a surprising connection to sleep. The gut microbiome produces neurotransmitters and hormones, including serotonin, which has a calming effect and plays a role in regulating sleep. Fibre is essential for maintaining a healthy gut microbiome, as it provides nourishment for beneficial gut bacteria. A balanced microbiome promotes better sleep, reduces stress, and enhances overall mental health.

 

10. Prevents Hemorrhoids and Diverticulosis

Fibre is a key player in maintaining healthy bowel movements and preventing various digestive conditions. Two such conditions are hemorrhoids and diverticulosis, both of which can cause significant discomfort and health problems.

How Fiber Prevents Hemorrhoids

Hemorrhoids are swollen veins in the rectum or anus, often caused by straining during bowel movements. When the stools are hard or difficult to pass, people may strain excessively, leading to increased pressure on the veins in the lower rectum. Fiber helps prevent hemorrhoids by softening the stool and promoting more regular and easy bowel movements. This reduces the need for straining and minimizes the risk of hemorrhoid development.

Diverticulosis and Diverticulitis

Diverticulosis is a condition in which small pouches, called diverticula, form in the walls of the colon. These pouches can become inflamed or infected, leading to diverticulitis. Low-fibre diets have been linked to an increased risk of diverticulosis because they lead to constipation and excessive straining, which can contribute to the formation of these pouches. By consuming more fibre, particularly from fruits, vegetables, and whole grains, people can keep the stool soft and reduce the pressure on the colon, helping to prevent diverticulosis and the more serious condition, diverticulitis.

– Freya Humphreys



Building a Community of Support

One of the most important lessons I’ve learned on my health and fitness journey is that we’re all in this together. Whether you’re just starting your fitness journey or you’re an experienced athlete, we all face challenges and have setbacks. The difference is in how we support each other along the way.

Through this blog, I hope to create a space where we can all share our experiences, offer support, and celebrate the small victories. I want this to be a place where people feel inspired, motivated, and empowered to take control of their health. It’s not about being perfect—it’s about making progress, learning from our mistakes, and staying committed to our goals.

Joining a fitness community, whether online or in person, has been invaluable for me. Having people to share my successes and failures with, asking questions, and offering encouragement has kept me on track. Whether you’re working towards a fitness goal or simply trying to live a healthier lifestyle, you don’t have to do it alone.

 

The Mental Health Connection

Fitness has a profound impact on mental well-being. It’s not just about lifting weights or running on a treadmill; it’s about shifting your mindset and improving your mental health. The more I worked on building strength in my body, the more I noticed how it positively impacted my mental state. Exercise is a natural mood booster—it releases endorphins, which are the body’s natural feel-good chemicals.

On days when I felt stressed, anxious, or overwhelmed, a good workout would often be the thing that lifted my spirits. Whether it was going for a walk, hitting the gym, or even doing some stretching at home, physical activity gave me a sense of clarity and calm. It was my way of re-centering myself and breaking the cycle of negative thoughts.

Fitness also helped me manage stress more effectively. I found that getting my body moving was a powerful tool to combat the overwhelming feeling of being stuck in a stressful situation. Exercise allowed me to release tension, gain perspective, and regain control over my emotions.

And here’s another truth I learned: rest is just as important as exercise. Taking time for mental rest—whether that’s getting enough sleep or practising mindfulness—plays a huge role in maintaining balance and overall well-being. It’s about nurturing your mind, not just pushing your body to its limits.

 

Fitness for Strength, Not Just Looks

When I first got into fitness, it was all about changing how I looked. I wanted the “perfect” body. I thought that achieving a certain aesthetic would boost my confidence and make me feel better about myself. But after spending time working on fitness, I realised that fitness is about so much more than just aesthetics.

Fitness is about building strength—physical and mental. It’s about developing the stamina to take on life’s challenges. It’s about feeling empowered in your own body and knowing that you can rely on it when needed. Whether it’s running up the stairs without getting winded or carrying groceries without straining your back, fitness is about functionality, not just looking good in a mirror.

For example, I found that lifting weights wasn’t just about building muscle for appearance’s sake; it was about building resilience and increasing my overall strength. I began to realise how strong I truly was—not just physically, but mentally as well.

My perspective shifted: I no longer worked out to fit into a certain mould but to feel strong and capable. Fitness became a tool for boosting energy, improving my mood, and reducing stress. It was a way to clear my head, challenge myself, and celebrate what my body was capable of, rather than focusing on how it looked.

Bruce Lee’s words perfectly capture this mindset:

“Absorb what is useful, discard what is not, add what is uniquely your own.”
 —Bruce Lee

 

This quote helped me understand that fitness should be tailored to you. What works for one person might not work for another. Instead of trying to follow someone else’s routine or definition of success, I embraced what felt right for my body, my goals, and my lifestyle. I focused on what made me feel strong and empowered.

Breaking Free from the Dieting Cycle

The endless cycle of dieting, restricting, and then bingeing is exhausting. I’ve lost count of how many diets I’ve tried. The low-carb fad, the low-fat craze, the juice cleanses, and don’t even get me started on detox teas. Each new diet felt like the “magic solution,” but it always ended with frustration and the eventual return of the weight.

Here’s the thing: diets that focus on restriction are almost always unsustainable. They create a constant state of deprivation, and after a while, the body and mind rebel. I’d stick to a strict plan, but eventually, I’d cave in and binge on the very foods I had restricted myself from. The cycle of restriction and bingeing left me feeling mentally exhausted, guilty, and out of control.

Eventually, I realised that true health wasn’t about following the latest diet trend—it was about creating sustainable, long-term habits that supported my body and mind.

I stopped focusing on the next quick fix and started listening to my body. I learned to eat mindfully—not because I had to, but because I wanted to nourish my body. I focused on whole foods, rather than obsessing over calories or macronutrients. It wasn’t about eating perfect meals all the time, but about making consistent, balanced choices that supported my health.

 

Instead of trying to cut out entire food groups or drastically reduce my calorie intake, I focused on moderation. I learned that enjoying a treat once in a while is part of life. It’s all about finding the right balance that works for you, your body, and your goals.

A New Approach to Health – Beyond the Scale

For so long, my focus was on the number on the scale. I thought that if I could just lose a certain amount of weight, everything else would fall into place. I believed that a smaller number would magically solve all my self-confidence issues and transform my life. But the more I obsessed over it, the more I realised that weight is just one piece of the puzzle.

One of the most eye-opening moments in my journey was when I stopped stepping on the scale. I decided to focus on how I felt in my body instead of what it looked like. It was like a switch flipped. I began noticing my energy levels, how my muscles felt after exercise, and how my mood improved when I ate well and took care of myself.

Weight can fluctuate for all sorts of reasons—hormones, water retention, stress, muscle gain, etc. So, obsessing over it wasn’t serving me. Instead, I started shifting my mindset to focus on feeling good, having more energy, and embracing the process rather than focusing solely on the result.

I started to focus on building strength—both physically and mentally. I wanted a body that could keep up with my life, not just one that fit a particular ideal. That’s when I truly realised that health is about feeling good and functioning well, not about fitting into a size or hitting a certain weight.

 

The weight on the scale isn’t a reflection of your worth. Health is about feeling strong, having the energy to do what you love, and building a body that serves you well.

Welcome to My Story

For as long as I can remember, I’ve struggled with body image. Growing up, I always felt like I was falling short of the standard of “healthy” and “fit” that I saw portrayed on television, in magazines, and on social media. I didn’t look like the athletes, the influencers, or the “ideal” image of a healthy person. Instead, I was often battling fluctuating weight, a series of fad diets, and the confusing message that “health” was defined by a single number on a scale or the way I looked in clothes.

As time passed, I fell into a cycle of frustration. I would try every diet I read about—low-carb, low-fat, juice cleanses, and detoxes, hoping for a quick fix. But no matter what I did, I never seemed to reach my “goal.” I was exhausted, mentally drained, and often feeling defeated.

However, over the years, I’ve realised that health is so much more than appearance. It’s a deeply personal journey, a multifaceted process that involves physical, mental, and emotional well-being. It’s about finding balance—not only in the food we eat and the exercise we do but also in the way we treat our minds and bodies.

 

That’s why I decided to start this blog. It’s a way to document my journey to health, strength, and balance—and to connect with others who may have experienced similar struggles. If my story can resonate with even one person, help someone else feel less alone in their journey, or provide some valuable tips along the way, then it’s all been worth it.