Welcome! Here at Nutrition Works we aim to provide nutrition advice & inspiration to keep you energised and engaged throughout the working day… I passionately believe that by  arming yourself with the information to make theright nutritional choices, this will make a  dramatic difference to your stress, energy and general well-being, allowing you to thrive and succeed both in and out of work. By founder and nutritional therapist Kate Whitelock.


Mental Health Awareness Week

Mental Health issues affect such a large number of people in the UK, with 1 in 4 of us experiencing some kind of mental health problem each year according to MIND. Therefore, in support of Mental Health Awareness week, which is currently running from 16th-22nd May, I wanted to discuss the concept of healthy fats. These are absolutely essential to our diet but are often shunned due to the fear that “fat makes you fat!” However, we need to move on from this ill-guided notion if we are to keep our mind & body healthy. Essential fats include the likes of oily fish, nuts and seeds and one of my favourite sources, the avocado.  This hugely nutritious fruit delivers super high levels of essential fats, critical for good hormonal & mental health, and lends a luxurious, creamy texture to any smoothie recipe.  Healthy fats also help us to feel satiated, meaning we are less likely to reach for those sugar-filled elevenses. Therefore, my advice is to add half an avocado to any smoothie you are making to help boost the fat content and your mood!


Zingy avocado smoothie recipe



Serves 2

  • 2 rings of pineapple flesh, cut into cubes
  • 2 handfuls of spinach
  • 500ml coconut water
  • 1 large avocado flesh
  • 10-20 mint leaves, to taste
  • 1/2 cup pecans
  • 2 tbsp. baobab
  • 2 tbsp. cashew nut butter
  • 2 tbsp. flaxseed
  • Juice ½ lime



Stick everything in the blender/food processor and blitz. If you are using a Nutribullet you will need to do within 2 separate 500ml cups. You can add a little water if you like a thinner consistency or increase the flaxseed if you like something a bit thicker.


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