The Sunday RISE Newsletter
Welcome to wellness insights from January 2026. My weekly Newsletter will show you how to build health and wellness through your lifestyle, and teach you how what you eat can be your partner in health.
Build Your Health and Wellness through Lifestyle.
Sunday, 25 January 2026
Over the next few weeks, I want to take a closer look at the health benefits of coconut milk. The FDA classifies the coconut as a tree nut, but it is actually a fruit. Coconut milk comes from the fruit’s white flesh which is grated and then strained.
Coconut milk is a medium-chain triglyceride fat which stimulates energy through a process called thermogenesis (heat production). Thermogenesis is a normal metabolic process required by the body to do an activity, like break down food.
Coconut milk is known to increase insulin sensitivity which promotes weight loss. A 2020 study on rats being fed coconut milk, found they lost weight and visceral fat (the fat around the organs) compared with those consuming other milk types and diet combinations.
Sunday, 18 January 2026
Another power-packed ingredient in my Power Tea Recipe is Cinnamon. Cinnamon contains cinnamaldehyde, which is a bit of a mouthful. This is a powerful compound with antimicrobial effects, inhibiting the growth of bacteria and fungi. It also has potent antiangiogenic effects which suppress the blood flow to tumours in the body.
Cinnamon supports immune resilience by reducing oxidative stress. Oxidative stress is caused by an imbalance of free radicals. The body produces these waste products – free radicals – during metabolism and other processes. Cells in the body also produce antioxidants which help to neutralise the free radicals, keeping the system in balance.
Poor diet and lifestyle choices, obesity and pollution contribute to oxidative stress on the body, which accelerates the aging process and can contribute to health complications. Including ingredients in your food which contain antioxidants, like cinnamon, help to combat oxidative stress.
Sunday, 11 January 2026
Ginger has powerful anti-inflammatory and antimicrobial properties. It can soothe sore throats and help ease respiratory infections. It strengthens the immune system and enhances circulation in the body.
Ginger helps to regulate insulin, essentially lowering blood sugar levels. It is also thought to ease inflammation in autoimmune conditions by calming the immune system. You can add slices of fresh ginger to boiling water, making a tea with lemon or honey. I have used ground ginger in my Power Tea.
Sunday, 4 January 2026
January is a month of renewal, of beginnings. A month of fresh starts and setting goals for a new year. The festive season often throws us out of rhythm with our wellness goals and regular routine, and so January is a month of returning and coming back to the basics.
Our bodies have two fuel burning systems. Firstly the sugar-burning energy system, as in the breakdown and absorption of the food we eat. Secondly, the ketogenic energy system, where your liver breaks down fat to produce ketones as a source of energy.
The brain functions best when switching in and out of both of these energy systems. As a general rule, each day you should allow 12-13 hours between your last meal and your first meal to allow your body to dip into the ketogenic energy system. Water and herbal teas do not take you out of the ketogenic energy system, but a tea with milk will keep you in the sugar-burning state.
