Empowering healthier lives through simple, sustainable changes.

Welcome to Educate Your Plate CIC, a community interest company dedicated to promoting health equity and well-being. Our mission is to empower individuals and families with accessible, practical health, nutrition, and well-being education, helping them make informed choices to prevent disease, enhance longevity, and improve their quality of life.

We focus on addressing health inequalities by providing support and education to underserved communities, breaking down barriers to health promotion and nutritional knowledge. At Educate Your Plate, we believe everyone deserves the tools to take control of their health, no matter their background or circumstances.

Memberships and Services

✨ Something BIG is happening for Educate Your Plate… but can you guess what it is?

I can’t reveal it just yet, but stay tuned for the official announcement very soon. What I can say is that it means I’ll be able to make a real impact in the community over the next two years.

This is just the beginning – and a huge sign that I’m on the right path. My mission has always been clear:
➡️ To empower women and families with the knowledge, skills and confidence to make healthier choices
➡️ To close the gap in health inequalities across the North West
➡️ To show that nutrition, mindset and community support can transform lives

I’m so excited for what’s ahead… watch this space!

#EducateYourPlate #CommunityImpact #NutritionForLife #PublicHealth #SocialEnterprise

What an inspiring and moving day at the North West Regional Tactical Firefighting Competition 🧯🔥

Firefighters from @manchesterfire , @mersey_fire , @lancashirefrs , @cumbriafire and the hosts @cheshirefrs showed incredible strength, precision and teamwork under immense pressure. Being behind the scenes was a true privilege - it opened my eyes to the sophistication of the job and the unseen layers of risk they take on daily.

But beyond the action lies a serious reality: the occupational hazards these frontline heroes face are profound - from exposure to toxic chemicals and smoke particulates to disrupted sleep, chronic stress, and long-term health risks like cancer and inflammation.

I was honoured to support the event with a wellness stand all day, sparking meaningful conversations, and later delivering my workshop: “From Risk to Resilience”, designed to support firefighters’ long-term health through nutrition, preventative insight, and practical strategies. The response was incredible, and I’m so grateful to everyone who engaged, asked questions and made space for this important discussion. 🙏

If you’re in a workplace where occupational hazards are part of the job, whether that’s firefighting, healthcare, industrial work, or emergency response, let’s talk about how I can support your team with health workshops, wellness audits, or ongoing programmes.

📩 DM me or email educateyourplate@gmail.com to discuss.
Because prevention is protection. 💪

#FirefighterHealth #OccupationalWellness #FromRiskToResilience #CheshireFire #NorthWestFire #WorkplaceWellbeing #CancerPrevention #FRS #Firefighter #FireAndRescue #HealthPromotion #EducateYourPlate

@fbunational @thefirefighterscharity

💙 Men’s Health Week with Livv Housing Group 💙

It was such a privilege to be invited in to talk about men’s health, nutrition and simple lifestyle changes that support longevity and wellbeing.

The session sparked open, honest conversations around health and ageing, and it was fantastic to see so many people engaged and curious about how small daily habits can have a big impact.

👨‍⚕️ From food and energy to mental health and disease prevention, the goal was to deliver inclusive, practical advice that men could relate to and action straight away.

Thank you to Livv Housing Group for the warm welcome and meaningful opportunity to support workplace wellbeing.

If your organisation is looking to support staff with practical, engaging health and nutrition talks or workshops, get in touch! 💬 You can DM me, comment below or drop me an email/ educateyourplate@gmail.com

#MensHealthWeek #WellbeingInTheWorkplace #EducateYourPlate #CorporateWellbeing #NutritionForLongevity #MensHealth #HealthAtWork #EmployeeWellness #PreventativeHealth #CommunityHealth #WorkplaceSupport

I’m looking forward to speaking at this event:

📣 Cancer Care Conference – St Helens
🗓️ Sunday 13th July
🕙 10am–3pm
📍 St Helens

A beautiful community event bringing together people from all walks of life – whether you’re a cancer patient, carer, health professional, or simply someone passionate about wellbeing, prevention, and support.

Expect a day filled with:
🌿 Wellbeing stalls
🎤 Inspiring speakers
🤝 Community connection
💬 Support and information

This isn’t just for those undergoing treatment – it’s for anyone impacted by cancer in any way, or anyone who wants to learn more, support others, or feel part of something hopeful and human.

You are not alone.

Please share and spread the word 💛

My recent men’s health workshop received overwhelmingly positive feedback from participants who found it educational, eye-opening, upbeat, and immediately useful. Topics like gut health, sugar consumption, and practical lifestyle tweaks were delivered in a way that was both engaging and evidence-based, leaving attendees motivated to make positive changes to their daily habits.

Why should your business invest in workforce wellbeing?

✔️ Reduced absenteeism – Healthy employees are less likely to take sick days, meaning fewer disruptions to productivity.
✔️ Increased focus and performance – Proper nutrition and lifestyle awareness directly impact cognitive function, mood, and energy levels.
✔️ Improved morale and team cohesion – Workshops show employees they’re valued, helping to boost job satisfaction and retention.
✔️ Proactive approach to men’s health – Tackling common issues like diet, stress, and preventable conditions head-on creates a healthier, longer-living workforce.
✔️ Stronger workplace culture – A business that supports wellbeing stands out as forward-thinking, people-centred, and responsible.

These aren’t just ‘nice-to-haves’ … they’re strategic decisions that improve your bottom line. One participant said, “A few small changes to what we eat will go a long way.” Another described the session as “Much better than expected – pitched at a level where everyone could take something away.”

Want to know more?
I offer tailored packages for teams of all sizes, including one-off workshops and multi-session programmes. All content is backed by the latest science, delivered in a lighthearted, non-judgemental way that gets people listening, and acting!

📧 Get in touch today to discuss a bespoke session for your workplace:
Karis Mason | educateyourplate@gmail.com | 07415 791936

#WorkplaceWellbeing #EmployeeWellness #MensHealth #MensHealthMatters #HealthyHabits #GutHealth #InvestInYourTeam #PeopleFirstBusiness #EducateYourPlate

Let’s create a culture of health, energy, and longevity — starting with your team.

We tend to think big change needs big effort. The problem is, willpower is finite and we simply run out.
What if real, lasting change actually came from the smallest things, repeated daily?
That’s the principle of marginal gains, and it’s how so many of our EYP women are transforming their health for good.
Our founding member Rachael has lost 3 stone and her story is one of tiny changes, that created momentum, led to some bigger changes and have transformed her health and happiness. New blog detailing her journey, now live… with science, examples, and Rachael’s inspiring story.
Click the link in bio to read.
#MindsetMatters #HealthyLivingTips #MarginalGains #1percentclub #1percenters #1percentbettereveryday

What happens if you eat just 1% over your daily calories every day?

😬 It’s only 20 extra calories if your maintenance is 2000.

But in a year… that’s over 7,000 extra calories.
And in 5 years? That’s half a stone creeping on… without you even noticing.

🔁 Small gains work both ways.
💡 Learn how to turn this around and start using the 1% rule to your advantage. Our new blog is now live. Link in bio!

#FoodForThought #NutritionMadeSimple #1PercentBetter #1percentbettereveryday #caloriedeficit

Want to get 37x better in a year (more than 3,700%)?

Start with just 1%.

You don’t need a full life overhaul to feel better, eat better, or live better.

That’s the power of marginal gains: small, consistent improvements that compound over time.

In today’s reel, I’m sharing a few tiny tweaks you can start with. Pick ONE. Do it daily. That’s your 1%.

Because 1% better each day doesn’t add up… it multiplies.

Ready to dive deeper and make this work for YOU?
The new blog breaks it down step by step (with real-life examples and Rachael’s story of how tiny changes have led to a 3 stone weight loss).

Tap the link in bio to read it now.

#MarginalGains #1PercentBetter #HealthyHabits #WellbeingJourney #SmallStepsBigResults #EducateYourPlate #WellnessBlog

If you get 1% better every day for a year… do you end up 365% better?
Actually… no.
You end up 37 TIMES better (more than 3700%). That’s the magic of compound growth. Growth on top of previous growth.
Slide ➡️ to see how it works and how you can apply it to your health and wellbeing today.

Ready to learn more? The full breakdown (plus real-life examples) is on the blog. Link in bio!

#HealthyHabits #WellnessJourney #SmallStepsBigResults #1percentbettereveryday

3 stone down: no fad diets, no extremes, no overnight magic.
Just tiny 1% changes that stacked up over time.
Meet Rachael, an Educate Your Plate founding member who changed her life by embracing something called marginal gains.

Want to know how she did it, and how you can too?

👉 Tap the link in bio to read the blog that explains it all.

#HealthTransformation #MarginalGains #beforeandafter #weightlossstory #weightlossjouney #1percentbettereveryday

Why these? Because small, intentional habits build big change — and lighter nights give us the perfect opportunity to reset routines with more energy, light, and motivation.
• Evening walks help regulate your circadian rhythm, improve digestion, and reduce stress hormones — all while boosting your mood.
• Gratitude journaling rewires your brain to notice the good, creating a calmer, more optimistic mindset (backed by neuroscience).
• Podcasts stimulate learning and growth — just 15 mins a day can spark new ideas and shift your perspective.
• Protein at breakfast balances blood sugar, keeps cravings at bay, and helps your hormones stay steady all day long.

These aren’t rules — they’re invitations.
To slow down. To tune in. To show up for yourself with love, not pressure.

What will you try first?

⸻

#EducateYourPlate #AprilReset #EveningWalks #ProteinPower #SelfKindnessMatters #GratitudePractice #HealthWithHeart #LighterNightsLighterYou #WellnessWithWisdom #WomenSupportingWomen #SustainableWellness #SmallStepsBigChange #EmpoweredHealth #NourishToFlourish #MindBodyBalance

Make choices that reflect who you want to be tomorrow.
Not the version of you who’s tired, overwhelmed or doubting herself today…
But the version of you who feels energised, confident, and calm.
She’s already within you — your choices bring her closer.

Next time you reach for something that doesn’t serve you, pause and ask:
“What would future me thank me for?”

This is what Educate Your Plate is all about —
Nourishing your body with food, movement, and mindset practices that support long-term health.
Not punishment, not restriction — but empowerment, backed by science and led by self-love.

You’re not broken. You don’t need fixing.
You just need support, knowledge, and space to grow.

Let’s do this together.

⸻

#EducateYourPlate #SelfLoveInAction #EmpoweredWomen #HealthWithKindness #FoodFreedom #WellbeingJourney #NourishToFlourish #SmallStepsBigChange #MindBodyFuel #FutureYouGoals #HormoneHealth #WomenSupportingWomen #GentleWellness #ScienceBackedHealth #SustainableWellbeing #WellnessWithHeart

It’s not the teas, or the supplements, or the latest Korean skin care routine… it’s the basics, done right, done consistently.

Here is how to get them right…

1. Set an alarm for going to bed so you follow a set routine. Put your phone on airplane mode and do your evening routine- teeth, skin, read… whatever, but wind down with a regular ritual.

2. Plan in some movement to your day. Exercise doesn’t have to look like a gym. It can look like shaking your frame to Taylor Swift or Benson Boone while doing the housework. It can be walking to pick your kids up from school instead of taking the car. If it’s more than you did yesterday, you’re on the right path. Ideally get out of breath for 5 mins- this slashes your risk of dementia by over 40% if done daily!

3. Increase your veg consumption- even if it’s just one extra serving a day. Full of fibre to aid digestion and feed your gut (which is responsible for everything from mood to immunity), so many micronutrients to get your body working at its optimum (all those vitamins and minerals that should come from nature not a bottle), and the phytochemicals that increase your ability to fight disease and feel better. This is crucial advice!

4. Bonding and building connection and relationships is vital… and not just over a screen. Real human interaction. Search for groups in your area of things you’re interested in. Find your tribe. Surround yourself with positive people and eliminate the toxic ones. In the blue zones, people live longer because they have networks of support and engage in their communities. Get social!

5. Relax. You don’t have to earn it. Stress is a huge contributing factor to premature ageing, chronic disease and is just a really good way to ruin a beautiful life. Meditate, journal, gratitude, breath-work, walks in nature… pause for a moment every day with the aim of resetting your nervous system.

What would you add to this list?

#thebasics #livelonger #healthyageing #weightloss #koreanskincareroutine 🤦🏻‍♀️

Empowering the Next Generation with Health & Wellbeing

Huge thanks to Carmel College for inviting me to speak during their Wellness Week! It was a pleasure to engage with students, sparking conversations about the small but powerful actions they can take to improve their health, energy, and focus—now and in the future.

The student feedback was incredible with 89% requesting further sessions like these.
70% reported they had an idea of something they’ll change immediately, following the session.

A special thank you to the Assistant Principal for this glowing feedback: “Karis engaged students with good humour and passion, explaining the reasons behind the vital health and wellbeing actions young people can implement now for a healthier and happier future. Students were very impressed with the free resources sent out afterwards!”

Does your school, college, or business want to equip young people or staff with real, practical strategies for better health, wellbeing, and resilience? I offer engaging student workshops, staff CPD, and tailored wellness support.

📩 DM me or email educateyourplate@gmail.com to chat about how I can help!

#WellnessEducation #StudentWellbeing #HealthAndWellbeing #MentalHealthMatters #EducationMatters #FutureReady #HealthyHabits #WellnessWorkshops #CPD #CollegesUK #CarmelCollege

An absolute pleasure to attend Carmel College today. They are hosting a wellness week and really focusing on helping students embed healthy habits and make real, sustainable changes to prepare them for academic success and, importantly, living a full and healthy life after college. Thanks for having me in, and to your wonderful students for the engagement 👏👏👏 🙌 The college’s commitment to fostering a positive culture and prioritising student wellbeing is truly inspiring. 💡✨ @carmel_college #WellnessWeek #StudentSuccess #HealthyHabits

This has been a GAME CHANGER strategy for me ⬇️

This Lent, I’ve committed to giving up sugar, and as a constant reminder, I’ve set a ‘No Sugar’ image as my phone’s wallpaper and screensaver. This visual cue serves as a continuous affirmation, reinforcing my commitment and aligning with the concept of identity-based habits discussed in James Clear’s Atomic Habits. By integrating this reminder into my daily life, I’m not just resisting sugar; I’m embodying the identity of someone who prioritises health and mindful choices.

Additionally, framing this commitment within the context of Lent provides a SMART goal structure—Specific, Measurable, Achievable, Relevant, and Time-bound. This approach is crucial for effective goal setting and achievement. By clearly defining our objectives and setting a realistic timeframe, we create a roadmap that guides our actions and keeps us accountable.

Visual reminders and structured goals are powerful tools in habit formation and personal development. They serve as daily prompts that keep us aligned with our aspirations, making it easier to persevere and stay committed.

I’m curious—what strategies do you use to stick to your commitments and goals? Share your tips in the comments below!

Ready to embark on your own journey of mindful habit formation? Comment YES below and I’ll send you our FREE resources to start you on your journey 💚

#educateyourplate #healthyhabits #womenover35 #widnes #nutritioneducation

Hi everyone! 👋

As we head into a new year, many of us are thinking about how to make 2025 our healthiest, happiest, and most balanced year yet. That’s why I’m hosting a FREE Women’s Wellness & Goal-Setting Webinar this Saturday, 28th December at 9:30am on Zoom, and I’d love for you to join me! 💻✨

In just 40 minutes, we’ll:
✅ Set realistic health and wellness goals that fit YOUR life.
✅ Learn simple strategies for improving nutrition, diet, and overall well-being.
✅ Create a plan to build habits you’ll actually stick to.

This is a chance to focus on YOU and start the new year with clarity, confidence, and purpose. 🌟

If this sounds like something you’d love (or you know someone who’d benefit), drop a comment below or DM me, and I’ll send you the details!

Let’s make 2025 the year we all feel our absolute best. 💖

#WellnessWebinar #HealthGoals #WomenSupportingWomen #NewYearNewYou

The #1 predictor of dietary success? Perseverance. 💡

Success isn’t about following the “perfect” diet—it’s about finding what works for YOU and sticking with it. That means creating a lifestyle you can sustain, not one you feel you have to “diet” your way out of.

When I coach women, I teach a variety of methods because no two journeys look the same. Together, we explore:
🍳 Meal patterns that suit your schedule
🥗 Foods that nourish you and bring joy
🧠 Strategies to build habits that last
⚖️ Balancing flexibility with structure

The goal is to build a healthier, more fulfilling life—not a temporary fix. There will be ups and downs, but perseverance means learning, adapting, and never giving up on yourself.

✨ Imagine finally breaking free from the endless cycle of diets and instead thriving in a sustainable, healthy lifestyle. Ready to get started?

📩 Join my signature programme for 8 weeks of life changing help (link in bio) and take the first step towards your own sustainable success!

Your health isn’t just about weight loss—our Women’s Wellness Group is here for so much more. 🌟

Whether you’re navigating:
• Perimenopause or menopause symptoms
• Low energy or fatigue
• Gut health issues like bloating
• Hormonal imbalances
• Stress or anxiety
• Chronic conditions like PCOS or diabetes
• Or you simply want to stay strong, vibrant, and healthy into old age…

This group is for YOU. It’s about creating a lifestyle that supports your well-being, not just now, but for the decades to come. Imagine enjoying life to the fullest with more energy, fewer health concerns, and confidence in your choices.

We tackle everything from nutrition and movement to mental health and longevity strategies—all in a supportive environment designed for women like you. 💪

✨ Join us for free to kick-start your journey to a healthier, more empowered life. Link in bio for tickets—don’t miss out!

#womenover35 #widnes #widnesbusiness #halton #womenshealth #womenempoweringwomen

You need a programme that offers a holistic and sustainable approach to women’s health, that goes far beyond weight loss.
Here’s how EDUCATE YOUR PLATE compares:
1. Personalised Support 🎯
• Slimming World: General plans like “free foods” don’t fit everyone.
• Educate Your Plate: Tailored advice based on your unique needs, from hormone health to lifestyle.
2. Empowering Education 👩🏻‍🏫
• Slimming World: Focuses on weigh-ins and Syn counts, often tied to guilt.
• Educate Your Plate: Teaches you about nutrition, mindful eating, and lasting habits.
3. Holistic Health Focus ☯️
• Slimming World: Weight-centric, with little mental health focus.
• Educate Your Plate: Tackles the root causes of eating habits, combining food, mindset, and self-care.
4. Breaks the Diet Cycle ⚖️
• Slimming World: Often creates a restrictive “good vs bad” food mindset.
• Educate Your Plate: Promotes balance and body trust, removing shame around food choices.
5. Sustainable Results 📈
• Slimming World: Many regain weight due to lack of long-term skills.
• Educate Your Plate: Equips you with lifelong tools and habits, not just a weekly weigh-in.
6. True Community Support 👏
• Slimming World: Limited connection beyond meetings.
• Educate Your Plate: Builds genuine support networks where women grow together.
7. Beyond the Scale ♾️
• Slimming World: Success is often judged only by weight loss.
• Educate Your Plate: Celebrates all progress—better energy, sleep, and confidence.

My programme empowers women to take control of their health, not just chase numbers on a scale. It’s about lasting change, confidence, and freedom from the diet mentality. Let’s build a life where health is a joy, not a chore.

#synfreefood #WomensHealth #SlimmingWorldUK #FoodFreedom #DitchTheDiets #HealthyLifestyleUK

I’m running a Women’s Wellness taster session FREE on 4th December at Halton Stadium. Girls. Women. Ladies… if you’re not sure if it’s for you, think Slimming World but actual science, actual self esteem, actual behaviour change, actual long term, sunstainable ways to be the healthiest you EVER. Most suitable for women over 35 but all ages welcome. If you’re on the sideline about coming please read this blog and share it with your mums, sisters, friends, colleagues and come along! Ticket only and link is in the comments 💕 PLEASE SHARE 💕

✨ Calling all women in Halton, St Helens and Liverpool! ✨

Are you ready to take charge of your health, feel more empowered, and embrace wellness, confidence and vitality? Join us for a free Women’s Wellness Workshop Taster Session – a space designed just for YOU.

🌱 Imagine leaving with tools to boost your well-being, connections with like-minded women, and the motivation to make lasting changes.
🌿 Whether you’re craving more energy, balance, or just a moment for yourself, this is your chance to take that first step.

🗓️ When: Wednesday 4th December at 7pm
📍 Where: Halton Stadium, Widnes

Spaces are limited, so don’t wait! Follow the link in my bio to grab your free ticket and invest in your wellness.

💕 Let’s do this together!

#WomensWellness #EmpoweredWomen #Widnes #Halton

The journey to lasting health isn’t about the number on the scale—it’s about taking care of your body and prioritising what truly supports long-term wellness. Unfortunately, diet culture has led many of us to focus on weight over well-being. Research shows that even if you’re meeting a goal weight, it’s the daily habits that protect your body and mind for years to come. For example, studies show that healthy lifestyle factors like staying active, eating a balanced diet, and managing stress can reduce the risk of chronic illness by up to 80%—regardless of weight.

It’s okay to want to feel more confident in your clothes, but when you prioritise strength, energy, nourishment and joy, the benefits go so much deeper. Imagine feeling stronger and more self-aware as you age, with a focus on vitality rather than shrinking to fit a number. Society has long taught women to associate health with weight, but the truth is that markers like energy levels, mental clarity, and strength tell a much more meaningful story.

In the UK, nearly 80% of women aged 45-54 report feeling their health has worsened with age, yet a huge portion of this can be addressed with manageable lifestyle changes. The focus on longevity and confidence over diet culture allows you to age with resilience, vibrancy, and strength. So let’s flip the script: strength, vitality, and joy are within reach when we start caring for ourselves in sustainable ways. And when we do that, the healthy weight becomes a byproduct—not the main goal.

Let’s aim to thrive as we age, not shrink. If you’re ready to shift focus toward what matters, read my blog on non-scale victories and start building health that supports your best life.

Also keep an eye out for my women’s wellness sessions coming soon… I’ll be hosting some in #widnes #warrington #liverpool #sthelens and #onlinehealthcoaching

When I studied Nutrition at uni nearly 20 years ago I don’t remember any lectures about the gut or the microbiome. It’s such an exciting new concept in the discussion around optimum health and nutrition. It’s also a major player that is totally ignored by the #caloriedeficit brigade and those who believe being skinny = being healthy (Guess what? It doesn’t).

The science and research is developing and emerging every day around this fascinating new world and I am so here for it. One of @zoe ‘s nutritionists hit the nail on the head when they said whatever I’m teaching now should change in the next 5 years because we are learning more and more every day about the body and how the body reacts to food and nutrients. Another reason to treat with caution anyone who tells you that you can eat what you want as long as you’re within your calories- it simply isn’t good heakth advice 🤷🏻‍♀️

Why not follow the link in my bio to my blog page to read about nutrition and health in some easy to digest, quick reads ✌️

#healthadvice #guthealthmatters #gutmicrobiome

Ready to make real, lasting change? 🌱 Here are 6 reasons why wellness workshops should be part of your journey to better health! 👇

#WomensWellness #HealthGoals #MindsetMatters #CommunitySupport #WellnessJourney #EducateYourPlate

6 Reasons to Use Wellness Workshops for Your Health Goals:

1. Evidence-Based Health Coaching: Wellness workshops often include coaching based on science, which has been shown to increase confidence and adherence to healthy habits.
2. Accountability Boosts Success: Accountability from peers helps reinforce positive changes, making you more likely to stay on track with goal.
3. Community Support Reduces Stress: Studies show community support can alleviate stress, boost resilience, and even improve emotional well-being.
4. Educational Resources for Better Decisions: Workshops provide critical information on lifestyle choices, empowering you to make informed health decisions.
5. Addresses Both Physical and Mental Health: Wellness workshops don’t just focus on the body; they incorporate mindset and self-esteem to support overall well-being, essential for lasting change.
6. Improved Lifestyle Outcomes: Group interventions like wellness workshops have led to measurable lifestyle improvements, such as weight management, better eating habits, and increased physical activity.

✨ Click the link in my bio to read my full blog and learn more about the benefits of wellness workshops for your health goals.

Soup season is here- what a great way to pack in the cheaper seasonable veggies and perfect for batch cooking. Here are five healthy, nutrient-dense soup ideas packed with flavour and beneficial ingredients:

1. Hearty Lentil and Vegetable Soup
A fibre-rich soup with lentils, carrots, celery, tomatoes, and spinach. Adding spices like turmeric and cumin boosts antioxidants and adds warmth. Lentils add protein, making it filling and nutritious.
2. Butternut Squash and Sweet Potato Soup
With a creamy texture from blended butternut squash and sweet potatoes, this soup is rich in beta-carotene for skin health and immune support. Ginger and garlic add anti-inflammatory benefits, while coconut milk adds healthy fats.
3. Chicken, Kale, and White Bean Soup
A protein-packed option with shredded chicken, kale, white beans, and plenty of fresh herbs like thyme and rosemary. The beans add fibre, while kale offers vitamins A, C, and K, along with a satisfying flavour.
4. Broccoli and Spinach Soup
A vibrant green soup made with broccoli, spinach, and leeks blended for a smooth, velvety finish. This soup is full of antioxidants and iron, and a little miso paste can add a savoury depth with added probiotics for gut health.
5. Carrot, Ginger, and Coconut Soup
A creamy, warming soup with the sweetness of carrots balanced by fresh ginger and coconut milk. Carrots are rich in vitamin A, and ginger provides anti-inflammatory properties.

These soups are easy to tweak for personal preferences or dietary needs. You can add protein with tofu, chicken, or legumes, and top with seeds or herbs for extra nutrients and gut heakth. Enjoy them as a comforting, balanced meal!

What’s your favourite soup?

#soupseason

We hear a lot of terms on here that might not make a lot of sense or sound scarier than they are. Chronic means long term (basically). So regular smoking will cause damage to cells and consequently inflammation, and doing this regularly over years creates the chronic state of inflammation. Unfortunately the same happens when we have elevated blood glucose for example, so what we eat is important in reducing inflammation.

Teaching this on my programme (in much more detail obv) is usually quite an eye opening session where my clients realise the WHY behind eating all those colourful fruits and veggies 🍍🥦🍊🍋🍒🍑🍎🥒

If you’re keen to learn more, give me a follow and see the links in my bio. Drop me an emoji and I’ll make sure you receive my next blog which tackles inflammation in more detail 🔥⚡️

#inflammation #chronicdisease #eatwell #livelonger

Do you want more healthy years on this planet? 🌍

The truth is, longevity isn’t just about living longer—it’s about living better. Research shows that women who maintain a healthy lifestyle can expect to add up to 10-12 years of quality life compared to those with unhealthy habits. It’s not just about hitting a certain age—it’s about reducing the risk of diseases that impact both the length and quality of life.

In the UK, 1 in 3 adults over the age of 35 are at risk of chronic diseases like heart disease and type 2 diabetes, many of which are preventable with small, sustainable changes in diet, exercise, and stress management. And while genetics play a role, lifestyle factors are far more influential in determining how we age.

🔬 Studies reveal that eating a nutrient-dense diet, staying physically active, and managing stress can significantly reduce the risk of premature aging and chronic illnesses. For example, following a Mediterranean-style diet has been shown to reduce the risk of cardiovascular diseases by 25-30%, while regular exercise improves longevity by 4-5 years.

💡 Small changes make a big difference. Want to know how? Check out my blogs or join the waiting list for my signature programme, to learn how to start adding more healthy years to your life. Let’s build habits that promote vitality, energy, and health, so we can truly enjoy those extra years!

Link in bio

#longevity #womenshealth #over35wellness #healthylifestyle #preventdisease #agewell #ukhealthstats

Note: Avoid not eliminate.

We’ve all craved the convenience of fast food after a long day, but is it really bringing us the happiness we think it is? 😕 In my latest blog, I break down why those quick hits of pleasure from fast food are actually doing more harm than good to our mood, gut health, and overall well-being.

Discover the real science behind the “Happy Meal” myth and how you can make small, impactful changes to nourish both your body and mind. 🍏✨

👉 Hit the link in my bio to read the full blog and start making choices that boost your happiness and health! You don’t have to give up the occasional Maccy D’s but it might just help you to rethink how frequently you go 🍔🍟💋

#EducateYourPlate #HealthyChoices #GutHealth #MindfulEating #WellnessJourney

Fast food without the guilt? Yes, please! 🍟✨ Here are 5 delicious alternatives to your favourite fast-food meals that you can make at home—quick, easy, and nourishing for the whole family! 💚

Click the link in my bio, then head to my latest blog. Fast food brings pleasure, but real happiness comes from nourishing your body and mind. 🍔❌

Fast food may give us a quick #dopamine hit, but true, lasting #happiness comes from taking care of ourselves. Head to the blog to explore why real joy isn’t found in a drive-thru. Link in bio!

#HappyMealMyth #NourishYourBody #EducateYourPlate #FastFoodJunkie

#FastFoodSwaps #HealthyLiving #MealIdeas

I got called a bad mum…

Apparently I don’t want my daughter to be happy. Ever wondered if a ‘Happy Meal’ really makes you (or your kid) happy? 🍔 In my latest blog, I’m diving into the science behind fast food and the gut-brain connection. Spoiler alert: It’s not all sunshine and fries! 🍟🌱✨

I also discuss the difference between happiness and pleasure. Nothing wrong with pleasure (eg a fast food meal) but if it created happiness we wouldn’t have a depression epidemic! Let’s be honest.

Click the link in bio to read more and find out why fast food may be messing with your mood, and what you can do about it. 🍏 #GutHealth #HappyMealTruth #EducateYourPlate

Read the blog now. Link in my bio #blog #foodblogfeed

Weight loss injections have become increasingly popular because they promise fast results. While they can be a helpful tool for some, and I definitely think they’re a much needed tool in the fight against obesity, they come with serious side effects and risks, such as nausea, fatigue, and in some cases, muscle loss. Often, the pros outweigh the cons but that’s not to say you should ignore the cons. These injections aren’t a long-term solution, and without lifestyle changes, the weight often returns once you stop using them.

If you’re choosing this route, it’s vital to focus on sustainable lifestyle habits alongside the injections. Healthy eating, regular exercise, and understanding how to fuel your body properly will help you maintain weight loss, even after you stop the injections, while also keeping your body strong and healthy. My latest post shares 6 ways to combat side effects of weight loss injections—check it out for simple strategies to protect your health during the process, save and follow me for more helpful tips around health and nutrition.

Considering injections? Don’t go it alone. Join my waiting list for the Educate Your Plate programme to help you create lasting habits while you’re on this journey. Link in bio!

#WeightLossInjections #Saxenda #Ozempic #WeightLossJourney #HealthyWeightLoss #SustainableWeightLoss #diettips

Lunch ideas using various whole grains and protein sources.

I try to get as much variety in as possible, mixing up what I eat. Salads can include whatever seasonal veggies are available, including those you can roast first. My carbohydrate comes from a variety of wholegrain foods such as quinoa, rice, wholewheat or yellow pea pasta, sourdough or rye bread, potatoes including sweet potatoes, couscous… I tend to throw in plenty of seed and chopped nuts, and always a dressing of extra virgin olive oil and whatever else adds flavour- lemon, vinegar, chilli, mustard…

#lunchtime #lunchideas #wieiad #mealplan #mealideas

Do you feel disheartened when the number on the scale doesn’t change or when the mirror doesn’t reflect your efforts? ⚖️

Non-scale victories are just as important! Improved sleep, better digestion, more energy, and stronger workouts are all signs that your body is thriving, even if you can’t see it immediately.

Focus on how you feel, not just what you see. The changes will follow! 🏃‍♀️💫

The research all indicates that a focus on healthy behaviours and NSV’s results in longer, healthier life. Stop calories counting and start investing in your health 🍎🌸

Ready to start feeling those wins? Download my free 7-day meal plan now – link in bio – and let’s celebrate the small steps to bigger results! You can also follow the link in my bio to read my latest blog on non-scale victories.

#NonScaleVictories #FeelGoodFirst #CelebrateProgress #EducateYourPlate #NSV

Healthy behaviours lead to healthy lifestyles. Healthy lifestyles create positive outcomes, not just on the scale. Know better, feel better, act better… live longer, live healthier.

Link in my bio to read my latest blog about #NonScaleVictory or find out about my signature programme 💕

Ageing is inevitable, but *how* we age is more within our control than we often realise. Research shows that lifestyle choices—what we eat, how active we are, how well we sleep, and how we manage stress—play a major role in how well we age. Did you know that up to 80% of chronic diseases, like heart disease and type 2 diabetes, are preventable with healthy lifestyle changes? (NHS UK)

While genetics do play a part, studies show that lifestyle factors are responsible for up to 70% of our ageing process. Your daily habits—what you eat, how you move, and even your mindset—can help maintain your strength, cognitive function, and overall vitality as you age.

Don’t buy into the myth that declining health is an inevitable part of getting older. It’s never too late to take charge of your health, make changes, and build habits that will help you age better, stronger, and healthier. Let’s challenge those limiting beliefs—ageing well is possible, and it starts with the small choices you make today.

✨ **Ready to take control of your ageing process?** Download my free guide on healthy eating and lifestyle changes that support graceful ageing. Link in bio or comment yes below 💕.

#HealthyAgeing #Ageing #Aging #AgeWithPurpose #LifestyleOverGenetics

Dinner doesn’t have to be complicated to be nutritious! 🍽️ The key to a healthy diet isn’t about fancy, Instagram-worthy meals—it’s about making simple, classic dishes work better for you. My 5 dinner ideas are proof that small tweaks can make a big impact:

👉 Swap regular pasta for lentil pasta for extra protein and fibre.
👉 Add a variety of veggies to boost gut health and support your microbiome.
👉 Aim for variety—different fruits, veggies, and whole foods provide a range of nutrients and phytochemicals essential for your health.
👉 Ensure portions align with healthy eating guidelines—like filling at least 1/3 of your plate with fruits and vegetables for better balance.
👉 Use lean proteins and whole grains to create balanced, satisfying meals.

Remember, health starts in the kitchen, and you don’t need to overthink it. Stick to the basics, keep it simple, and focus on nutrient-rich ingredients that support your goals.

🍴Need more tips on how to make easy, healthy dinners? Download my free guide with meal suggestions and tips to get started! Link in bio. Let’s make cooking easy and nutritious together! Or comment yes below and I’ll pop the link in your DMs 💋

#HealthyEating #SimpleMeals #GutHealth #EatWellLiveWell

Why Nutrient Intake is Crucial for Healthy Ageing

Ladies, are you noticing the early signs of ageing? Fine lines, fatigue, or just feeling less vibrant? These changes can be more than just cosmetic—be aware of early warning signs of chronic diseases like heart disease, type 2 diabetes, or osteoporosis which could be on the horizon

🔍 UK Stats and Science:
- Chronic Disease Risk: In the UK, nearly two-thirds of adults are overweight or obese, putting them at higher risk of developing chronic conditions. Many start relying on medications by their 40s to manage blood pressure, cholesterol, and blood sugar levels.
- Signs to Watch:Persistent fatigue, unexplained weight gain, high blood pressure, and elevated cholesterol are early indicators of chronic diseases.

But here’s the good news: small, sustainable changes in your diet and lifestyle can dramatically reduce these risks. Focus on nutrient-dense foods now to improve your health, appearance, and vitality as you age.

🗓️ The best time to start is today. Don’t wait for chronic disease to strike before making a change. Start incorporating healthier habits now to enjoy a vibrant future.

📩 Want to take control of your health? Download my free guide to balanced meals and start your journey to healthy ageing today. Link in bio.

#HealthyAgeing #ChronicDiseasePrevention #StartToday #EducateYourPlate #AntiAgeing #Nutrition

Are you the 1%?

I have been critical of the Eat Well Guide… if public health advice isn’t leading to an improvement in public health then surely there is something wrong with it!? But then I learned that less than 1% of people actually follow the advice, which is the likely reason we have sky rocketing obesity and metabolic diseases.

If you want to know how you can more easily apply the principles of the UKs healthy eating model then type yes below and I’ll get you a copy of my free guide. It includes some meal suggestions (7 days worth to be precise) so you can start to see how easy it is to build a healthy lifestyle.

Alternatively, follow the link in my bio 😘

#healthyeating #eatwell #eatwellguide #womenshealth #40plus #1percentclub

🌟 **Action Breeds Action: Start Your Day Right** 🌟

Did you know that a small, positive action at the start of your day can set the tone for everything that follows? It’s true! A healthy breakfast, 10 star jumps, or even a moment of gratitude can significantly boost your chances of staying on track throughout the day.

I recently read in “The Source” by @drtaraswart about one of her clients who was overweight and felt like she couldn’t make any changes as she was too old and it was too late- she’d spent years being overweight and now had signs of chronic disease setting in. Dr Tara worked on her mindset but the thing that actually kick started her momentum was that she decided to make a smoothie every morning to get her micronutrients in. This then made her walk the stairs at work. Next she was taking lunch time strolls… the habits stacked!! (I have a blog about how to habit stack- link in bio). What small habit can you start that might have a domino effect?

Research shows that people who work out in the morning are more likely to make healthier food choices for the rest of the day. This is because taking that first step creates a domino effect of positive decisions. When you start your day with a win, you’re more inclined to keep winning.

Here are some simple actions to kickstart your day:
- **Healthy Breakfast**: Opt for a high-protein, high-fibre meal to fuel your morning.
- **Morning Exercise**: Even a short burst of physical activity can boost your mood and energy.
- **Gratitude Practice**: Reflect on what you’re thankful for to cultivate a positive mindset.

Remember, every small action counts and sets the stage for bigger successes. What will you do today to create momentum for a healthier you?

📩 Comment below with your morning action plan and get my free guide on healthy meals to kickstart your day. Link in bio! 🌱✨

#HealthyHabits #MorningRoutine #PositiveAction #EducateYourPlate #WellnessJourney

🌟 Prioritise Your Health Now for a Vibrant Future 🌟

Taking care of your health today is crucial for enjoying a fulfilling and active later adulthood. Women aged 35+ often find that focusing on healthy choices now can prevent a range of issues later, such as heart disease, diabetes, and reduced mobility. Neglecting health today might lead to chronic conditions and diminished quality of life in the future.

Remember, looking good and managing weight are wonderful benefits, but they are by-products of a lifestyle that values health and well-being. Starting now ensures that you have the energy and vitality to enjoy all the things you love.

It’s never too late to make positive changes! 💪✨

Comment “YES” below to receive my free guide on building a healthier lifestyle, or click the link in my bio for more information. Let’s make the most of every stage of life!

#HealthyAgeing #WomensHealth #PreventiveCare #HealthyChoices #FreeGuide #EducateYourPlate

🍳 Healthy Breakfast Ideas 🍓

Ladies: A breakfast high in protein and fibre can set you up for success all day long! Research suggests that consuming more calories earlier in the day can be beneficial for weight loss and maintenance. A protein-rich breakfast helps keep you full, reduces cravings, and stabilises blood sugar levels, while fibre promotes digestive health and satiety.

Studies show that those who eat a substantial breakfast tend to have better weight management outcomes (source: PMID 28698282). Starting your day with a nutritious breakfast could be the key to achieving your health goals.

Comment “YES” below for my free guide on healthy balanced meal ideas! Let’s start the day right together. 🌞🍽️ #HealthyBreakfast #Protein #Fibre #WeightLoss #HealthTips #FreeGuide #EducateYourPlate

🌟 Signs of Ageing 🌟

They say the best time to plant a tree is 20 years ago but the second best time is now… this is the same story when it comes to our health and ageing. We can do something about it NOW. It doesn’t matter how many years have passed!

As we age, our bodies go through many changes. For women, these signs can include fine lines and wrinkles, thinning hair, decreased energy levels, and changes in weight and metabolism. It’s not just about how we look, but how we feel inside.

Are you starting to notice these signs of ageing? You’re not alone, and there’s so much you can do to promote health, prevent disease, and reduce the effects of ageing.

Start your journey to a healthier, more vibrant you today!

📩 Comment “YES” below to receive my free guide on balanced meals and discover how you can take control of your health and well-being. #HealthyAgeing #Nutrition #DiseasePrevention #HealthJourney #WomenHealth #Wellness #FreeGuide #AgeWell

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Karis Mason

Founder and Director

Nutritionist, Educator and Founder of Educate Your Plate CIC.

With over two decades of experience in food and health education, Karis is a qualified teacher and subject lead across 10 schools, as well as a nutrition and wellness expert who has worked on national health campaigns and obesity programmes.

Through her community interest company, Educate Your Plate, Karis is on a mission to tackle health inequality by making nutrition accessible, practical, and empowering, particularly for individuals managing chronic health challenges, navigating hormonal changes, or those simply wanting to live longer and better.

Her work blends science-backed research and strategies with real-life coaching tools to help people create lifelong habits, one small change at a time.

Our Mission

At Educate Your Plate CIC, our mission is to transform lives by tackling health inequalities and empowering individuals to take control of their well-being. We strive to reduce the prevalence of chronic illness by offering evidence-based health, nutrition, and lifestyle education that is practical, accessible, and inclusive.

We are committed to creating lasting change by equipping people with the knowledge and skills they need to improve their health-span, enhance longevity, and foster healthier families and communities. Through our work, we aim to build a future where everyone, regardless of their background, has the opportunity to thrive.

Meet Our Team

Success Stories

I've now lost 3 stone and it's all thanks to EYP - I've made a life plan and it works. I'm not impatient, I just keep at it. I now choose to fuel my body well and live well. I'm not perfect but i make good choices 90% of the time.

Rachel R