rosemaryferguson_

Dior Beauty is pleased to introduce @Rosemaryferguson_ as our new Wellness Expert. Nutrition is the foundation of health. Fuel your well-being with her expertise in naturopathy, nutrition and functional medicine. Discover how holistic wellness can transform you mind and body and its positive impact on your daily lifestyle. © @dnl.darmon @pierre__mouton #DiorBeauty #DiorSkincare #DiorSpa #DiorWellness

COMING SOON. R HEALTH CLUB. @rhealthclub

When original nineties British cool girl turned nutritionist @rosemaryferguson_ returned to the catwalk during #ParisFashionWeek, it sparked mild hysteria. A few weeks on @naomialexandrapike meets the model to discuss fashion's revival of that much-loved decade. The December/January issue of @elleuk is out now. Read the interview at the link in our bio. @rosemaryferguson_ wears @fendi EIC @kenyahunt Photographer @lizcollinsphotographer Stylist @a_m_c Creative Director @tom_houseofusher Deputy Editor @lenadecasparis Fashion Director @avrilmair Hair Stylist @neilmoodie Makeup Artist @pammycochrane Manicurist @amistreets Stylist Assistant @gracejuliaclarke Producer @jeslucy

The 12 Days of Christmas - Day 12🎄 The final word from me and its a simple reminder to try and get some down time. You will find all 12 of this series in the highlights. I hope they help you have a very merry time x

The 12 Days of Christmas - Day 10 How to support your digestion over The Holidays 🎄 Keep to the perfect plate, 50% veg 25% protein 25% complex carb. Choose Foods Wisely – Opt for foods high in fibre, such as vegetables and whole grains, which help to support a healthy gut microbiome. Stay Hydrated – Drinking plenty of water can help to flush out toxins and keep the digestive system running smoothly. It’s particularly important to increase water intake if consuming alcohol or salty foods. Too much Alcohol and Caffeine – Both can irritate the digestive tract and exacerbate inflammation. If consuming alcohol, choose lower alcohol options and drink in moderation, alternating with glasses of water. Incorporate Fermented Foods – Foods like yoghurt, kefir, sauerkraut, and kimchi contain beneficial bacteria that can help balance the gut microbiome, potentially reducing inflammation. Keep Moving – Regular physical activity helps maintain bowel regularity and reduces stress, which can be beneficial for overall gut health. Mindful Eating – Eating slowly and chewing thoroughly can aid digestion and absorption of nutrients, preventing common digestive discomforts like bloating and gas. Manage Stress – The holidays can be a stressful time. Practices such as deep breathing, meditation, or gentle yoga can help manage stress levels, which is beneficial for gut health. Herbal Teas – Certain herbal teas, such as ginger, peppermint, and chamomile, are known for their soothing properties and can help reduce bloating and abdominal discomfort. Prep with Digestive Enzymes or apple cider vinegar – If you know you’re going to indulge a bit more, taking a digestive enzyme supplement before meals can help break down the food more efficiently, easing the load on your gut.

The 12 days of Christmas - on day 8, take a minute and breathe with me. At this time of year, when everything feels a bit overwhelming, your breath is the easiest—and most powerful—tool you have. A deep, intentional breath isn’t just calming—it helps move your body into the parasympathetic state, also known as ‘rest and digest.’ This is the state where your body restores balance, supports digestion, and allows you to feel more grounded. Whether you’re rushing through holiday prep or sitting down for a meal, taking a moment to breathe can shift you out of fight-or-flight mode and into a state of calm. Try it now—close your eyes, inhale deeply, and exhale slowly. That’s it. Simple, free, and incredibly powerful xxx

New Sea Greens by @grassandco.uk are a great way to get your Omega-3s and much more. These vegan capsules are packed with DHA, EPA, Spirulina, Chlorella, and the best adaptogens like KSM-66 Ashwagandha, Ginseng and Vitamins including B5, B6 & C. They’re designed to work with your body—supporting everything from energy and hormones to mood and skin health. PRIME: is tailored for women—helping to balance hormones, fight fatigue, and boost mental performance. BOOST: is made for men—supporting stamina, vitality, and cardiovascular health. Pure goodness from algae.#AD

Hot Cacao with a little spike! This is sooooo good if the weather outside is frightful, it is rich, has an intense flavour and is naturally packed with antioxidants ( no bad thing with the tequila!) INGREDIENTS 2½ cups dairy-free milk (oat, coconut, or almond milk work well) 2 tablespoons raw cacao powder 2 tablespoons maple syrup (adjust to taste) ½ teaspoon cinnamon A shot of tequila INSTRUCTIONS 1. Heat the Milk: Over medium heat, add the dairy-free milk to a small saucepan. 2. Whisk in the Cacao and Spices: Whisk in the cacao powder, maple syrup, and cinnamon until smooth and fully combined. 3. Warm Through (Do Not Boil): 4. Continue to heat, stirring frequently, until the mixture is hot but not boiling – about 6-8 minutes. 5. Add the Tequila: Remove from heat, stir in the tequila, and pour into two mugs. Serving suggestion: For an extra festive touch, sprinkle a little cacao powder or cinnamon on top.

HAZELNUT MUSHROOM COOKIES These cookies are perfect for the holidays—adding a bit of sweetness while providing wellness benefits to keep you feeling balanced. Reishi is known for its adaptogenic properties, which support stress resilience. Lion’s mane supports cognitive function and focus, which is no bad thing over this busy time of year! INGREDIENTS 2 tbsp ground flaxseed + 6 tbsp water (mix and set aside for 5-10 minutes to form a ‘flax egg’) 60g hazelnut flour 60g gluten-free flour 60g cacao powder 1 tsp baking powder ½ tsp salt 4 tsps reishi powder 4 tsps lion’s mane powder 120ml coconut oil, melted 100g coconut sugar 60ml maple syrup 1 tsp vanilla extract 30g chopped hazelnuts 30g chopped dark chocolate (at least 70% cocoa solids) METHOD 1. Preheat your oven to 180°C (fan 160°C) and line a baking tray with parchment paper. 2. In a bowl, mix all the dry ingredients: hazelnut flour, gluten-free flour, cacao powder, baking powder, salt, reishi powder, and lion’s mane powder. 3. In a separate bowl, whisk together the melted coconut oil, coconut sugar, maple syrup, vanilla extract, and the flax egg. 4. Gently fold the dry ingredients into the wet mixture until well combined. If the dough feels too sticky to work with, refrigerate for 10-15 minutes. 5. Scoop out 2 tablespoons of dough for each cookie, rolling each into a ball and placing it on the baking tray with a little space between each. 6. Gently press each ball with your palm or a fork to flatten it slightly, and sprinkle with the chopped hazelnuts and dark chocolate pieces. 7. Bake for 10-12 minutes, until the edges are set but the centre remains slightly soft. 8. Allow the cookies to cool on the tray for 5 minutes before transferring them to a wire rack to cool completely. Serving suggestion: Great with a cup of your favourite herbal tea or maybe some baileys!

Heading to a family home this festive break? Here are some holiday-specific hacks to keep you feeling great, even when you’re in someone else’s space: 1. Sneak in a ‘Mini Morning Ritual’ – Wake up 10 minutes earlier for a quick routine that centres you. Try a few deep stretches, a glass of water with lemon, or box breathing for a bit of calm and energy before the day begins. It’s easy, quick, and keeps you in control of your own wellness habits. 2. Pack Your ‘Secret Weapon’ Snacks – Bring a few of your go-to healthy snacks—nuts, protein bars, or a small bag of carrot sticks or apples—so you’re not at the mercy of whatever’s in the cupboards. This way, you’ve always got something nutrient-dense on hand to keep energy steady between holiday meals. 3. Prioritise Protein and Fibre First – When it’s time for meals, subtly choose a protein and veggie combo for your first helping (think turkey with roasted vegetables). This keeps blood sugar stable and prevents a crash, helping you avoid that post-lunch slump that’s all too common with holiday food. 4. Make Your “Signature Drink” – Bring a bottle of kombucha, or mix up a fun non-alcoholic drink with sparkling water and citrus—something refreshing and lower in sugar. It’s a way to avoid extra calories from cocktails and stay hydrated, plus people will often be curious and want to try it themselves! 5. Embrace the Outdoor Breaks – If there’s a dog that needs walking, volunteer. If you can suggest a short post-lunch walk, go for it. Even offer to pop out for an errand! These little breaks from indoors not only give you a breath of fresh air but also a moment to recharge and keep your energy up for more festivities. These tips will keep you feeling energised, clear-headed, and in control over the holidays—even in someone else’s house!

Meet @rosemaryferguson_ Nutritionist, Functional Medicine Practitioner, and our dedicated EAT Advisor. Rose brings the power of nutrition to life by sharing her extensive knowledge on how to use it as a tool for better wellbeing each day. Her valuable insights and useful tips resonate with our mission to inspire wellbeing, not through an isolated method but rather a holistic approach that facilitates synergy between The Four Pillars - EAT, MOVE, MIND, SLEEP.

Don’t slack on your vegetable intake you lot!! The tiny micronutrients in all the different veg will help you keep that glow. Fibre is crucial, if you can always eat your vegetables first, the fibre works with the stretch receptors in our stomach to signal the brain we are full, which will hopefully stop us over eating 😉 Aim for at least 6 portions of veg daily, 2x of which being cruciferous veggies to support the liver detoxification pathways – broccoli, Brussels sprouts, cauliflower, kale, cabbage! Catch the 12 days of Christmas on my stories x