Womens Radio Station

Supporting Mental Health and Well-being

Working Mums: New Year, New You


More information and contact details for Claire Eades.. The Working Mum. Founder and Creative Director of Marmalade Film & Media

See below some of Claire’s helpful links providing support and advice for:-

  1. Getting Mum’s back to work.
  2. Advice on how to start your own business

Marmalade Film and Media Website:


 Marmalade Get in touch email:


Marmalade Forbes article:


Useful links:




Women’s Coach: helping you get back to work



SleepGeeks Special Offer

Sometimes all you need is a quick reassuring chat..

If you are concerned about your child’s sleep but not sure you need a full consultation, why not take advantage of our free 15 minute phone troubleshooting chat? Either Lou or Sarah may be able to offer you some quick and safe strategies which turn out to be all you need.  Contact us via our Get In Touch page and we’ll set up a phone call as soon as we can.

Click Here to visit our get in touch page

SleepGeeks Good Bedtime Routine

Creating a good bedtime routine – any age

  • Enjoy the time together. A stressed parent’s emotions are picked up easily by the child – Result is a stressed child who will consequently find it difficult to fall asleep
  • 30 to 45 minutes maximum for routine from start to child in bed falling asleep
  • Start with a tryptophan-containing snack: Tryptophan food include turkey, tofu, nuts, seeds, milk, eggs, cheese, pineapple, salmon
  • Warm, SHORT bath (5 – 15 minutes) – effect is to relax, and cause slight drop in core body temperature which promotes melatonin
  • Baby massage – gently, not boisterously
  • Straight into a dimly lit bedroom – no going round the home to say goodnight to everyone
  • story, song routine. Going to bed and going to sleep are probably the most well-mined themes fro modern picture books for the under fives. I wonder why. Here are a few good ones:
    • Goodnight Moon by Margaret Wise Brown
    • Cant’ You Sleep, Little bear? by Martin Waddell
    • Guess How Much I Love You by Sam McBratney
    • Sleep Well, Little Bear by Quint Buchholz
    • Snuggle Up Sleepy Ones by Claire Freedman
    • My Dad Is Big And Strong, BUT… A Bedtime Story by Coralie Saudo
    • Goodnight, Me by Andrew Daddo
  • Rather than saying “Go To Sleep” simply say, it’s time for sleep now, it’s time to rest, close your eyes and let sleep come.

Free Consultation with Stress and Anxiety Specialist

Free Consultation with Stress and Anxiety Specialis

  Mother’s Hour Show ‘Mums Stress Sorted’ invited Dr Gail Sharman to help us Mum’s out with our stress. She is kindly offering a Free Consultation  for the first 20 Mums to email her. GO FOR IT…

How I Can Help You

  • Do you feel overwhelmed with too much going on in your life?
  • Is the stress you are experiencing affecting your health in some way?
  • Do you find it difficult to relax and enjoy life fully?

I can help you cope far better with your hectic life and avoid burnout.

Get in contact today to get your free consultation, up to 1 hour. This can be in person in London or on the phone for those living out of London.

E. gail@drgailsharman.com

T. +44 (0)7947 825005


A huge thank you to Dr Gail Sharman for this incredible Offer.

With thanks

Carolyn Van Beers

Blood Sugar Balancing Meal Plan

  • You need to start the day with a substantial protein based breakfast
  • Avoid eating large amounts of grains or starches
  • Increase consumption of green vegetables


Breakfast                    Poached eggs with tomatoes and a small slice of rye bread

Scrambled eggs with smoked salmon on a slice of wholegrain bread

Fish kedgeree with brown rice

Bacon and eggs (only 1-2 times a week)

Wheat and sugar free muesli soaked overnight in rice/soya milk with berries

Live natural yogurt with fruit and chopped nuts & seeds


Lunch                          Avocado and green salad with added cannellini beans

Poached salmon and salad with oat cakes and a little mayonnaise

Roast chicken and vegetables with a little brown rice or cous cous

Vegetable and tofu stir fry with buckwheat noodles

Tin of mackerel /sardines/tuna with salad and oatcakes

Vegetable and bean soup served with rye bread and a little goat’s cheese

Cold turkey slices with beetroot salad and oatcakes


Dinner                          Grilled or poached white fish with steamed greens

Grilled chicken and roasted Mediterranean vegetables

Roast pheasant/partridge, steamed green beans & broccoli with lentils


Snacks                        Fruit – chose low GI fruits like berries, apples, plums, pears and peaches

(If needed)                   Nuts – unsalted and not peanuts (a small palmful at a time)

Seeds – buy pots of munchie seeds from supermarkets and health stores

Celery and carrot sticks

Avocado and oatcakes


Wherever possible eat fresh, unprocessed & organic foods.

AVOID –                      SUGAR & SUGARY FOODS


CHOCOLATE – occasional 70% cocoa solids allowable




Mothers Hour…. Smoothie Recipe

*Gabriella Espinosa Wellness*


Making a delicious smoothie couldn’t be easier. They are highly versatile and can provide a fruity snack, tasty pudding or liquid breakfast for people on the run or those who can’t stomach solid food first thing in the morning.

Smoothie Makers

You can invest in a smoothie maker from under £20.00, or simply use the jug attachment on your standard blender.

The best fruits to use for smoothies are softer fruits – pears are okay if they are ripe, but apples tend to give a bit too much ‘crunch’.

  • Bananas
  • Apricots
  • Raspberries
  • Strawberries
  • Blackcurrants
  • Blackberries
  • Blueberries
  • Cherries
  • Mango
  • Kiwi
  • Passion fruit
  • Plums
  • Pears – ripe
  • Peaches

You can buy bags of frozen mixed berries in most supermarkets – using them from frozen makes the smoothie extra thick and frosty.

As a base you can use a fruit juice diluted with water, rice, almond, oat or coconut milk. You can even use cooled herbal tea!

A large spoon of silken tofu, cottage cheese, natural yogurt or protein powder is vital to ensure enough protein.

Extra Add-Ins:

  • A handful of oats/quinoa flaxes/millet flakes – for a more filling smoothie
  • Nuts and or seeds – these will grind up in the blender providing additional protein, essential fats and minerals such as zinc. Soak the night before to make them more digestible and easier to blend
  • 1 tbsp of flax seed oil
  • A spoon of nut butter
  • A small avocado
  • A big spoon of ground flax seeds
  • Carob powder – For a chocolaty flavour (Available in health food shops)

Many more juice and smoothie ideas can be found on the Internet

A great book of inspiring recipes is “The Big Book of Juices & Smoothies” Natalie Savona

Smoothie Recipes

Mango & Cottage Cheese Smoothie

  • 2 ice cubes
  • 1 cup of milk
  • 1/3 cup of cottage cheese
  • 2/3 cup frozen mango
  • 1½ tsp agave

Banana & Avocado Smoothie

  • 1 ripe avocado
  • 1 cup of soya milk
  • ½ a frozen sliced banana
  • 1tsp vanilla extract
  • 1 heaped dessert spoon of pea protein powder
  • 1 heaped dessert spoon of ground flax seeds

Mixed Berry & Tofu Smoothie

  • 1 large spoon Silken Tofu
  • ½ a banana
  • ½ cup of mixed berries
  • ½ cup of orange juice

Nutty Chocolate

  • ½ cup cottage cheese
  • ½ medium banana (preferably frozen)
  • 1 tbsp hazelnut butter
  • 2 tsp carob powder
  • 2 tsp agave
  • ¼ tsp vanilla extract, optional
  • 3-4 ice cubes, if desired

Nutty Banana Blueberry

  • ½ medium banana
  • ½ cup blueberries (preferably frozen)
  • 2 tsp nut butter
  • ½ cup milk
  • ½ cup yogurt or silken tofu
  • 1 large spoon protein powder
  • 2 tsp agave
  • ¼ tsp vanilla extract, optional
  • 3-4 ice cubes, if desired

Power Smoothie

  • ½ medium banana (preferably frozen)
  • ¼ cup rolled oats (dry)
  • ½ cup yogurt or silken tofu
  • 1 scoop protein powder (optional, if not using tofu)
  • 2 tsp pumpkin seed butter
  • 2 tsp agave
  • ½ tsp cinnamon
  • 3-4 ice cubes, if desires