My Personal Journey to Health and Wellness: Overcoming the Struggles of Starting with a Complex Medical History
Starting a health journey with a complex medical history isn’t easy, even with expertise in nutrition and wellness. By focusing on simple steps—regular meals, hydration, and movement—Find out how I found the balance to begin my weight loss journey, one small change at a time.
Starting a health and wellness journey is never easy, especially when you're faced with a complex combination of personal health challenges and professional knowledge. As someone who has worked in healthcare and nutrition for many years, you would think I'd have it all figured out. But the truth is, the process of embarking on my own weight loss and wellness journey was filled with difficulty, overwhelming choices, and a constant balancing act between my expertise and my medical history.
It was this difficulty in my beginning that led me to create Holistic Health, Step by Step. It gave me the holistic understanding of approaching health and treating the client (in this case, me) as an equal partner in the journey to better health. Ultimately, this blog series will be exploring my journey in treating obesity but alongside we will explore how I am treating the co-morbid conditions.
I’m a 32-year-old male, standing at 172 cm (5’8”) and weighing 138kg (304lbs). To put that into perspective, my Body Mass Index (BMI) was calculated at 46.8, classifying me as severely obese. This, however, is only a small part of my health struggles. Along with my weight, I have to contend with several medical conditions: epilepsy, non-alcoholic fatty liver disease (NAFLD), hypertension, ADHD, autism, mobility issues (lumbar pain), severe anxiety, severe depression, and binge eating disorder. All of this meant I’m not just battling against my weight; I’m trying to navigate the difficult waters of a variety of health conditions that each require individual attention and treatment.
Despite the wealth of knowledge I have amassed over the years—education in psychology, dietetics, and nutrition, and experience working in various healthcare settings like eating disorders, diabetes, major trauma, neuro-rehabilitation, and paediatrics—I’ve found it incredibly challenging to put that knowledge into practice for myself. The very thing I advised others on seemed so much harder when applied to my own life. But not anymore!
The Overwhelming Nature of Finding the Right Information
When it comes to weight loss, the sheer volume of conflicting information is mind-boggling. As someone with a background in dietetics and nutrition, I felt paralyzed by the myriad of diets, supplements, workouts, and approaches. Even knowing the science behind nutritionally sustainable weight loss, I still felt stuck on making the perfect, right, first step. There was an overload of information, and most of it contradicted each other. It wasn’t just about finding the right information to lose weight; I needed a plan that also considered my unique medical history and the challenges I faced with mobility, mental health, and my history of eating disorders.
In my work with patients, I’ve always advocated for a balanced, sustainable, holistic approach to weight loss and health, but doing so for myself was much more complex. How could I manage my epilepsy, hypertension, and other conditions while also striving for weight loss? I knew that extreme dieting or intense exercise could trigger my health issues, yet I also wanted to experience real progress, so it was clear that any plan I followed had to be tailored to my needs.
The First Steps: Small Changes for Big Results
The hardest part of my journey was simply getting started. I quickly realized that expecting drastic changes or immediate results would only set me up for failure. It had done so many times before; we all know the diet culture: works for about 6 weeks then we are back to step one within a month. So, I decided to approach this journey like I would with a client—gradually, with patience (the hardest part for myself), and by focusing on sustainable habits.
The first steps were simple but effective. I began by focusing on eating regular meals—something I had never truly prioritized before. I had spent years battling binge eating disorder, so I needed to break the cycle of disordered eating and start nourishing my body consistently. This was difficult, especially when I felt overwhelmed by anxiety or depression, but it was a necessary foundation for my recovery. I was extremely fortunate to work with a fantastic clinical psychologist to aid me with this. The step I found most effective in managing this was to focus on breakfast. I started by focusing on eating something first thing. I then built that into eating a healthy meal first thing.
In addition to eating regularly, I started incorporating more movement into my day. With my mobility issues, I had to be cautious, but small actions like walking around the house, stretching, and doing light kettlebell exercises were doable and made me feel more active without putting too much strain on my body. Oddly, the thing that helped me move more was experiencing cellulitis. This was likely due to having to engage my core whilst moving around a lot more. Once I recovered walking and doing household tasks became a lot easier.
Hydration was another key area. For years, I had neglected drinking enough water, but I knew this was essential for both my physical and mental well-being. Hydrating more helped me with energy levels and mental clarity, something I desperately needed, especially with my ADHD and anxiety. I started by incorporating a large glass of water before going to bed and immediately after waking. As I was better able at separating hunger cues from thirst cues, my daily fluid intake shot up.
Being forgiving with myself was perhaps the most important and difficult lesson. For someone who has spent a lot of time in the healthcare field, it’s easy to be critical of your own progress. But I quickly realized that self-compassion was necessary. There were days when my mental health or medical issues prevented me from staying on track, and instead of beating myself up, I focused on getting back on track as soon as I was able. This was an incredibly big barrier to restarting my martial arts training but with the help of friends I was able to overcome it.
And then, there was the simple rule of always having at least two vegetables (or plants) with every meal. As someone who had trained as a dietitian for years, I knew how vital it was to increase vegetable intake for better nutrition, weight management, and general health and well-being.
These small changes made a huge difference in how I felt, both physically and mentally. Not only did I feel more satisfied after meals, but I also felt more energized.
Finding Balance and Sustainability
As I have continued on my journey, I knew I needed to maintain a balance between the knowledge I had as a healthcare professional and the realities of my medical conditions. I had to respect my body and mind while focusing on building a sustainable routine. This included embracing the fact that weight loss would be a slow, incremental process, not a race to see how fast I could reach my goal. I knew that my complex medical history meant my journey would not look like someone else’s, and that was okay.
In time, my habits began to stick. I was eating regular meals, moving more, hydrating well, and being kind to myself. This was the start of a health journey that wasn’t about perfection but about steady progress. I learned that there is no one-size-fits-all approach to health and wellness, and, the key to success is simply being consistent with small, meaningful changes.
In the end, it was not the grand, complicated strategies that helped me get started; it was the basic, simple steps that brought me the most benefit. By prioritising my health, being consistent with my routine, and allowing myself grace along the way, I began to experience real, lasting change.
If there’s one takeaway from the beginning of my journey, it’s this: Health isn’t a destination, but a process. With the right mindset and a willingness to take small, sustainable steps, even the most overwhelming health challenges can be tackled.
I hope that this blog series will help inspire and motivate people to make the small sustainable changes in their health. If you need help in your health and well-being journey you can work alongside me to achieve your goals by contacting me on the button below.
Fueling Fighters: My Peanut Butter Oat "Power" Balls Recipe for a HEMA Sports Event
It all begins with an idea.
Ingredients
125g Oats
2tbsp chia/flax seeds
120g peanut butter
80mls maple syrup/honey
1tsp vanilla extract
90g chocolate chips
3tbsp desiccated coconut
Method
Add all ingredients a large mixing bowl and stir to combine.
If too wet, add more oats. If too dry add more nut butter.
Place in the fridge for 30mins.
Roll into 1” balls.
Enjoy immediately or as a quick breakfast or snack on the go.
Can refrigerate for 2 weeks or freeze for 3 months.
How My “Power Balls” Earned Their Name
When I hosted my first Historical European Martial Arts (HEMA) event snack stall, I knew I needed the perfect snack to keep my fellow fighters energised throughout the day. HEMA is an intense sport that requires endurance, strength, and sharp focus, so having a nutrient-dense snack on hand was essential. Enter my go-to recipe: Peanut Butter Oat Balls, or as I like to call them "Power Balls". Packed with protein, fibre, and healthy fats, these bite-sized energy balls were a huge hit among fencers, and they provided the fuel needed to last through gruelling competition. In this post, I'll share my simple, no-bake peanut butter oat "Power" balls recipe, along with some tips for making them perfect every time.
Why Peanut Butter Oat Balls?
As any HEMA practitioner knows, proper nutrition is key to optimal performance. Long training sessions demand sustained energy, and sugary snacks just don’t cut it. My peanut butter oat balls are packed with complex carbohydrates from oats, protein from peanut butter, and natural sweetness from honey, making them an excellent pre- or post-fight snack. They are also portable, easy to make in bulk, and don’t require refrigeration—perfect for an all-day event.
Ingredients You’ll Need
One of the best things about this recipe is how simple and adaptable it is. You only need a few ingredients to get started, and you likely have most of them in your pantry already:
125g old-fashioned oats (for sustained energy and fibre)
120g natural peanut butter (a great source of protein and healthy fats)
80mls honey (for a natural energy boost, golden syrup can also be used for a vegan alternative)
1/2 teaspoon vanilla extract (for flavor enhancement)
2tbsp flaxseeds and chia seeds (for added fiber and omega-3s)
90g mini chocolate chips (optional but adds a delicious touch, I used white chocolate)
3tbsp desiccated coconut (for texture and a subtle sweetness)
A pinch of salt (to balance flavors)
Nutritional Information (Per Serving, Approximate Values)
Each peanut butter oat ball (assuming a batch of 12) contains:
Calories: ~120 kcal
Protein: ~4g
Carbohydrates: ~12g
Fats: ~7g
Fiber: ~2g
Sugars: ~6g
These values may vary slightly based on the exact ingredients used.
Step-by-Step Instructions
Mix Ingredients: In a large bowl, combine the oats, peanut butter, honey, vanilla extract, flaxseeds or chia seeds, and salt. Stir until well blended.
Add Chocolate Chips: If using chocolate chips, fold them into the mixture.
Chill: chill mixture for 30mins to enable easier formation of balls.
Shape the Balls: Using your hands or a small cookie scoop, roll the mixture into bite-sized balls, about 1 inch in diameter.
Chill: Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 60 minutes. This helps them firm up and hold their shape.
Enjoy or Store: Once chilled, store the peanut butter oat balls in an airtight container. They’ll stay fresh for up to a week at room temperature or up to two weeks in the fridge.
Customization Options
One of the best things about these peanut butter oat balls is how customizable they are. Depending on dietary preferences or available ingredients, you can easily switch things up:
Nut-Free Version: Swap peanut butter for sunflower seed butter.
Extra Protein: Add a scoop of protein powder to the mixture.
Different Sweeteners: Use maple syrup or agave nectar instead of honey.
More Crunch: Add chopped nuts or crushed granola for extra texture.
Why These Were The Perfect Snack for My HEMA Event
When I planned my HEMA snack stall, I knew I needed a snack that was not only nutritious but also practical. These peanut butter oat balls were ideal because:
Quick and Easy to Make: I could prepare them in advance without spending hours in the kitchen.
Mess-Free: No sticky fingers or crumbs, making them perfect for a quick break between matches.
Energy-Boosting: The combination of oats, peanut butter, and honey provided sustained energy, keeping fighters sharp and focused.
Crowd-Pleasing: Everyone loved them! Even those who weren’t usually fans of “healthy snacks” found them delicious.
Final Thoughts
Hosting my first HEMA snack stall was an unforgettable experience, and having the right food available made all the difference. These peanut butter oat balls provided the perfect balance of convenience, nutrition, and great taste. If you’re planning a HEMA tournament, a long sparring session, or even just looking for a tasty, healthy snack, give this recipe a try. Your body—and your fellow fighters—will thank you!
Have you tried making energy balls before? What are your favorite HEMA-friendly snacks? Let me know in the comments below!
Alternatively if you would like Holistic Health, Step by Step to provide a snack or food stall at your event, contact us using the button below!
Hosting My First HEMA Snack Stall: A Chocolate Brownie Recipe That Wowed the Crowd
A chocolate brownie recipe that will be a hit at all occasions.
Ingredients
200g flour
50g caster sugar
150g brown sugar
4tsbsp cocoa powder
1tsp instant coffee
2tsp cinnamon
75g chocolate
330mls water
7tbsp oil
Method
Pre-heat the oven to 180C fan. In a large mixing bowl place all the dry ingredients and give a quick mix.
Add the liquid ingredients to the dry and mix until well combined. You may need to add more water to have a fairly liquid batter.
Line a baking tin with baking parchment and pour batter into the lined tin.
Bake in oven for 35-40 minutes. Until a skewer comes out dry and there are slight cracks on the surface.
Immediately remove brownies from the tin and place on a plate and place in the freezer, covered, for 30 mins to enable the brownies to retain their fudginess.
Remove from freezer and portion up.
The Chocolate Brownie Story
When I first hosted a HEMA (Historical European Martial Arts) snack stall, I knew that the focus would be on the intense sword fighting and competition. But I also wanted to make sure there was something to sweeten the experience for the participants and spectators. What better way to treat everyone after a hard day of training and sparring than with a batch of rich, fudgy chocolate brownies? These brownies quickly became a crowd favorite and were the perfect energy boost after a long day on the mats.
The beauty of this chocolate brownie recipe is in its simplicity. With just a handful of ingredients, it creates a decadent dessert that's both easy to make and incredibly satisfying. Whether you're hosting a sports event, a family gathering, or just need a quick and indulgent treat, these brownies are sure to impress.
Here’s how to make the perfect chocolate brownies for any occasion, including your own HEMA event!
Ingredients
Dry Ingredients:
200g (1 ½ cups) flour
50g (¼ cup) caster sugar
150g (¾ cup) brown sugar
4 tbsp cocoa powder
1 tsp instant coffee
2 tsp cinnamon
Wet Ingredients:
75g (½ cup) chocolate, chopped
330ml (1 ⅓ cups) water
7 tbsp oil
Instructions:
Preheat the oven: Preheat your oven to 180°C (350°F). Line a baking tray with parchment paper or grease it lightly with oil to prevent the brownies from sticking.
Mix dry ingredients: In a large mixing bowl, whisk together the flour, caster sugar, brown sugar, cocoa powder, instant coffee, and cinnamon. The addition of cinnamon gives these brownies a unique, aromatic flavor that pairs perfectly with the chocolate.
Melt the chocolate: Place the chopped chocolate in a heatproof bowl. You can melt the chocolate either in a microwave or over a double boiler. If using a microwave, heat the chocolate in short bursts of 20 seconds, stirring between each interval until smooth. Set aside to cool slightly.
Combine wet ingredients: In a separate bowl, combine the water and oil. Add the melted chocolate to the wet ingredients, stirring until fully incorporated.
Blend dry and wet ingredients: Gradually add the wet mixture into the dry ingredients, stirring until you have a smooth batter. Make sure there are no lumps and that all the flour is fully combined with the wet ingredients.
Bake the brownies: Pour the brownie batter into the prepared baking tray and spread it evenly with a spatula. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out with a few moist crumbs attached (but not wet batter).
Cool and serve: Once baked, remove the brownies from the oven and allow them to cool in the tray for about 10 minutes. Afterwards, transfer them to a wire rack to cool completely before slicing into squares.
Top Tip: For the ultimate fudginess, remove the brownies from the baking tray and place them on a plate. Cover them and immediately place them in the freezer right after baking. This helps seal in the moisture and maintains the optimal fudgy texture.
Optional serving suggestion: For an extra touch, you can dust the cooled brownies with powdered sugar or drizzle some melted chocolate on top. If you’re feeling adventurous, add some chopped nuts or a tbsp or 2 of biscoff for the ultimate sweet treat.
Nutrition Information:
The following nutritional breakdown is based on a single serving (one rectangle) of the brownies when divided into 14 pieces. This is a rough estimate and may vary depending on specific ingredients and portion sizes.
Per Serving:
Calories: 165 kcal
Carbohydrates: 23g
Sugars: 14g
Fat: 8g
Saturated Fat: 1.5g
Protein: 1.5g
Fiber: 1.5g
Sodium: 15mg
These brownies offer a delightful combination of sugars and fats, providing a quick source of energy that would be ideal for refueling after a physical activity like a HEMA event. The inclusion of cocoa powder and chocolate ensures a rich, intense flavor, while the cinnamon adds a subtle warmth to balance the sweetness. A touch of instant coffee intensifies the chocolatey taste, creating a deliciously indulgent treat.
Why These Brownies Were Perfect for My HEMA Sports Event:
Hosting a HEMA snack stall is no easy task. The sport involves intense physical exertion and requires athletes to stay sharp and focused. After a few hours of practice and sparring, the participants needed something that would satisfy their sweet tooth without compromising on flavor. These brownies, with their rich chocolate flavor and fudgy texture, proved to be the perfect post-practice snack. They were not only a hit with the athletes but also with the spectators, who appreciated having a delicious treat to enjoy while watching the action unfold. I combined the brownies with an optional piece of fruit, which would aid the competitors in staying hydrated and the fibre would help balance their blood sugars throughout the competition.
The best part? These brownies are incredibly simple to make, and you don’t need any special baking skills to perfect the recipe. You can easily prepare them ahead of time, ensuring that you have a fresh batch of brownies ready to go when your event kicks off. Whether you’re hosting a small HEMA event or a large tournament, these brownies will help create an unforgettable atmosphere of camaraderie and indulgence.
Final Thoughts:
Making these chocolate brownies for my first HEMA event was a rewarding experience. Not only did they taste amazing, but they also provided a perfect balance of energy and flavour for participants and spectators alike. The combination of simple ingredients and quick preparation makes this recipe ideal for any event, and the addition of cinnamon and instant coffee gives the brownies a unique twist. The flavours matched with seeing the happy smiles of the competitors as they left the competition with a free brownie, really brought the event together. Whether you're hosting a sports event or just looking to treat yourself, this chocolate brownie recipe is sure to be a hit every time!
If you would like Holistic Health, Step by Step to provide a snack or food stall for you event you can get in touch with us using the button below!