Managing Adult ADHD: Therapies, Treatments, and Supplements That Can Help

Attention Deficit Hyperactivity Disorder (ADHD) isn’t just a childhood condition — many adults experience its challenges daily, often without even knowing why focus, organisation, and motivation can be so difficult. 

Whether you've been formally diagnosed or recognise symptoms that align with ADHD or similar neurodivergent traits, there are a range of strategies that may help. 

This post explores both conventional and complementary approaches, from medical treatments to natural supplements and therapeutic techniques.

1. Medical Treatments

For many adults, medical treatment can be an essential part of managing ADHD.

Stimulant medications such as methylphenidate (e.g., Ritalin, Concerta) or amphetamine-based options (e.g., Elvanse, previously known as Vyvanse) are commonly prescribed. These improve dopamine and norepinephrine activity in the brain, which are often underactive in people with ADHD.

Non-stimulant medications, like atomoxetine (Strattera), guanfacine or bupropion, may be preferred for those with side effects from stimulants or co-existing conditions like anxiety or high blood pressure.

Medication should always be overseen by a healthcare professional, with regular reviews to ensure the best results and minimal side effects.

2. Therapies and Coaching

Therapeutic support can be especially helpful when combined with medication — or on its own.

Cognitive Behavioural Therapy (CBT): Tailored CBT for ADHD focuses on restructuring unhelpful thought patterns and developing practical strategies for time management, organisation, and emotional regulation.

ADHD Coaching: Professional ADHD coaches work one-on-one with clients to help them build routines, improve focus, and set achievable goals.

Mindfulness-Based Stress Reduction (MBSR): Practising mindfulness can improve attention, reduce impulsivity, and help regulate emotional responses.

Occupational Therapy: Useful for those who need support structuring their environment or adapting work/life tasks to suit their cognitive style.

3. Lifestyle Changes That Support Focus and Mental Clarity

Sometimes, the most impactful changes are the simplest.

Routine and Structure: Keeping a consistent sleep schedule, using planners or visual schedules, and setting reminders can significantly reduce mental clutter.

Exercise: Regular movement, especially aerobic activity, has been shown to boost executive functioning and reduce symptoms of inattention.

Diet: Balanced blood sugar and consistent protein intake throughout the day can help manage focus and energy levels. Consider reducing sugar and highly processed foods that may exacerbate symptoms.

4. Vitamins and Supplements

While supplements aren’t a cure, they may offer support — particularly when dietary intake is insufficient. Always check with a healthcare provider before starting any new supplements, especially if you’re on medication.

Omega-3 Fatty Acids (EPA & DHA): Found in fish oil, omega-3s support brain health and have been associated with reduced ADHD symptoms in some studies.

Magnesium: May help with restlessness, irritability, and sleep, especially in those who are deficient.

Zinc: Plays a role in neurotransmitter function and may support dopamine regulation.

Iron (especially Ferritin levels): Low iron stores have been linked to increased ADHD symptoms — supplementation should only be considered with a blood test and medical advice.

Vitamin D: Essential for mood regulation and immune function; deficiency is common in the UK, especially during winter.

L-Tyrosine: An amino acid that supports dopamine production — some people find it helps with mental clarity and motivation.

5. Alternative and Emerging Therapies

Neurofeedback: A non-invasive therapy where individuals learn to regulate brainwave activity. Though research is ongoing, some report improved attention and emotional regulation.

Light therapy: Especially useful for those who also struggle with seasonal affective disorder (SAD) or disrupted sleep cycles.

Herbal supplements: Options like Rhodiola rosea, Ginkgo biloba, and Panax ginseng have anecdotal support for improving mental energy and focus, but should be used with caution and professional input.

Final Thoughts

Managing ADHD and similar neurodivergent conditions is not about trying to "fix" who you are — it's about discovering what works best for your brain and building a life around your strengths. With the right combination of therapies, routines, and support (including the occasional supplement), it's absolutely possible to thrive.

Have you tried any of these approaches or found other strategies helpful? Share your experience in the comments — your insights might just help someone else on a similar journey.

Why You Should Seek Out Your Nearest Wildwood Kitchen

Image courtesy of Wildwood Kitchen

If you're looking for a casual, family-friendly dining experience that doesn’t compromise on flavour, atmosphere, or value, Wildwood Kitchen might just become your new go-to. 

With locations scattered across the UK, this charming restaurant chain combines modern Italian-inspired cuisine with rustic, relaxed interiors, creating the perfect spot for everything from weekday dinners to leisurely weekend lunches.

Here’s why Wildwood Kitchen deserves a spot on your foodie radar:

1. A Menu That Suits Everyone

Whether you’re a pasta devotee, a pizza purist, or someone who loves a juicy grilled chicken or fresh salad, Wildwood’s menu has something for everyone. Highlights include:

Wood-fired pizzas with generous toppings

Freshly made pastas like their creamy mushroom and truffle oil tagliatelle

Lighter options like their grilled halloumi salad or seabass with lentils

Comforting classics for kids and picky eaters alike

And yes — they cater for dietary needs too, with gluten-free and vegan options clearly marked.

2. Stylish Yet Laid-Back Vibe

Wildwood locations strike a lovely balance between cosy and contemporary. Think exposed brick walls, warm wood tones, and soft lighting — making it equally suitable for a casual lunch with friends or a relaxed date night. There's no pressure to dress up, but it still feels like more of a treat than your average chain restaurant.

3. Great Value for Quality

With regular offers, set menus, and a generous loyalty scheme, Wildwood offers brilliant value for money. Portions are satisfying, ingredients are fresh, and you’ll walk away feeling like you’ve had a proper meal — not just a fast food fix.

4. Perfect for Families

Parents, take note: Wildwood is a genuinely family-friendly option. Their kids’ menu includes crowd-pleasers like pasta Bolognese or margherita pizza, plus a dessert and drink — all at a reasonable price. Some locations even offer colouring sheets and crayons to keep little ones entertained.

5. Seasonal Specials & Cocktails

Wildwood keeps things interesting with seasonal specials, from autumn pumpkin risottos to summer strawberry Eton mess. Their drinks menu is also worth a look, with classic cocktails, mocktails, and a carefully selected wine list to match their Mediterranean-style dishes.

Final Thoughts

In a crowded dining scene full of flashy chains and hit-or-miss independents, Wildwood Kitchen hits that sweet spot: reliable, flavourful, relaxed, and welcoming. Whether you're catching up with friends, taking the family out, or just craving a comforting bowl of pasta in a nice setting — there’s every reason to give your nearest Wildwood a try.

https://wildwoodrestaurants.co.uk

Have a favourite dish at Wildwood? Let us know in the comments!

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Fearne & Rosie: Spreading Healthier Jam Across the UK​

In a market dominated by traditional high-sugar spreads, Fearne & Rosie stands out by offering a healthier alternative without compromising on taste. 

Founded in 2019 by former primary school teacher Rachel Kettlewell, the brand was inspired by her desire to provide better food options for her daughters, Fearne and Rosie. This family-centric motivation led to the creation of jams that are both delicious and nutritious.​

A Healthier Take on Tradition

Fearne & Rosie jams are crafted with approximately 70% fruit content, significantly higher than many conventional jams. They contain 40% less sugar than standard offerings, making them a suitable choice for health-conscious consumers. The jams are made using all-natural ingredients, free from concentrates, palm oil, and artificial additives, and are compliant with the UK's HFSS (High Fat, Sugar, and Salt) regulations .​

Popular Flavours

The brand offers a variety of flavours to cater to different palates:​

Strawberry Jam: A classic favourite, made with high fruit content.​

Raspberry Jam: Tangy and sweet, perfect for breakfast spreads.​

Blackcurrant Jam: Rich in flavour, ideal for baking.​

Superberry Jam: A blend of strawberries, blackcurrants, blueberries, and raspberries, offering a burst of berry goodness .​

Commitment to Community and Sustainability

Beyond producing delicious, healthier jams, Fearne & Rosie is dedicated to making a positive impact. The company is a certified B Corporation, reflecting its commitment to social and environmental responsibility. 

They actively support initiatives like BBC Children in Need and FareShare, and are involved in educational programmes aimed at promoting healthier eating habits among families .​

Availability

Fearne & Rosie products are available in several UK retailers, including Asda, Co-op, Waitrose, and Morrisons in Yorkshire. They have also expanded their reach through online platforms and have initiated export deals, bringing their jams to international markets like Dubai .​

For those seeking a delicious yet healthier alternative to traditional jams, Fearne & Rosie offers a range of options that don't compromise on flavour. Their commitment to quality ingredients, community engagement, and sustainability makes them a noteworthy choice for the modern consumer.​

https://fearneandrosie.co.uk/

https://www.instagram.com/fearne_and_rosie/?hl=en

https://www.facebook.com/FearneandRosie/

Dry Brew Launches in the UK: A Game-Changing Coffee Chew Now Available at drybrew.co.uk

Dry Brew, the revolutionary water-free chewable coffee that's changing the way people consume caffeine, has officially launching in the UK. 

The US patented product has had an incredible success story in the States with consumers, hotel chains and airlines all becoming eager and satisfied customers. Dry Brew is now available at www.drybrew.co.uk — bringing a bold, convenient, and delicious caffeine kick to British consumers.

Dry Brew is not a coffee powder — it's a compact chew made with real coffee, designed for on-the-go lifestyles. Whether you're commuting, working out, or just need a quick pick-me-up, Dry Brew delivers the benefits of coffee without the cup.

Dry Brew is for people on the go; it's a quick and convenient way to get your caffeine hit. On a train, plane or car just keep a Dry Brew nearby for a delicious 'cup of coffee in a single bite.' No need for water, heat, or preparation, Dry Brew is perfect for gym bags, desk drawers, or travel kits.

“Not quite like anything I've tried before - a great alternative for an on the go or pre work out coffee! absolutely recommend” – facebook.com/drybrewuk review

- Made with real coffee

- Convenient, portable format

- No prep or clean-up required

- Vegan-friendly and gluten-free

- Available now at drybrew.co.uk

Dry Brew is now shipping UK-wide.

FACTFILE:

Dry Brew is a first-of-its-kind coffee chew designed for life on the go. With a focus on clean energy, convenience, and real coffee flavour, Dry Brew offers a modern solution for caffeine lovers who want more flexibility and less fuss.

How to Smarten Up Your Kitchen for the Summer

As the sun finally makes a more permanent appearance and the days get longer, summer brings a burst of energy — and that’s the perfect excuse to give your kitchen a little refresh. 

Whether you're hosting alfresco dinners, prepping salads galore, or just craving a lighter, brighter space, here are some clever and simple ways to smarten up your kitchen for the sunnier months.

1. Switch to Seasonal Styling

Put away the wintry tones and heavy fabrics — now’s the time for a fresh, airy vibe. Think light linens, pops of citrus-inspired colours, and nature-inspired textures. 

Swap dark tea towels and oven mitts for brighter alternatives in sage green, soft peach, or crisp white.

A vase of wildflowers or a bowl of lemons on the counter instantly adds a splash of summer without costing much at all.

2. Clear the Clutter

Summer kitchens should feel breezy and open. Declutter your worktops, get rid of unused gadgets, and streamline your pantry. Store away anything you won’t use until autumn (slow cooker, we’re looking at you). You’ll feel lighter, and cooking will become a pleasure again.

3. Embrace the Seasonal Produce

Fill your fridge and fruit bowl with colourful, fresh produce — berries, tomatoes, herbs, courgettes. Organise your fridge so these summery ingredients are front and centre, encouraging healthier choices and making meal prep more exciting.

Bonus tip: Invest in a few clear storage containers or baskets so everything stays visible and neat.

4. Add a Splash of Colour

A simple update like a new splashback sticker, colourful utensils, or cheerful mugs can completely change the mood of your kitchen. Even painting one wall in a summery shade (think soft turquoise or a buttery yellow) can do wonders.

If you’re renting or not up for painting, try peel-and-stick wall decals or change up your artwork — a vintage travel poster or botanical print will instantly make the room feel more seasonal.

5. Upgrade Your Lighting

Make the most of natural light by cleaning windows, swapping out heavy blinds for sheer curtains, or even just rearranging items that block sunshine. For evening ambience, add warm-toned bulbs or a statement pendant light over your dining table to create that golden hour glow long after sunset.

6. Introduce Greenery

Plants instantly breathe life into any space — and the kitchen is no exception. Opt for herbs like basil, mint, and rosemary in cute pots on the windowsill. Not only do they look great, but they’re also practical for summer recipes and cocktails.

For low-maintenance options, pothos or spider plants do well in humid kitchens and add a fresh, vibrant touch.

7. Create a Summer Drinks Station

Dedicate a little corner of your worktop or a trolley to a seasonal drinks setup — a glass drinks dispenser, a tray of citrus slices, reusable straws, and a stack of your favourite glasses. It adds charm and makes it easier to stay hydrated (or whip up a quick spritz!).

Final Thoughts

You don’t need a full renovation to give your kitchen a summer makeover. With just a few thoughtful touches — from colour updates to fresh produce and plants — you can create a space that feels joyful, light, and ready for long sunny days.

Got a favourite summer kitchen tip or must-have? Share it in the comments!

What to Serve at Your Next Garden Party (That Isn’t Just Burgers)

When the sun’s out and the garden’s in full bloom, there’s nothing better than gathering your favourite people for a laid-back garden party. 

But let’s face it—burgers have had their moment. If you’re ready to elevate your al fresco entertaining, it’s time to serve up something a little more unexpected.

Here are some fresh, crowd-pleasing ideas that are big on flavour and low on fuss—perfect for your next garden get-together.

Grazing Boards with a Twist

Ditch the standard cheese board and go for a Mediterranean grazing platter. Think: marinated olives, feta, dolmades, grilled halloumi, hummus, tzatziki, cherry tomatoes, and warm flatbreads. Add a few skewers of roasted vegetables or lamb koftas and you’ve got a party on a platter.

Tip: Use a mix of bowls and boards to add height and texture to your table spread.

Seasonal Salads That Shine

Let your sides steal the show with vibrant, seasonal salads that are anything but boring. A few standouts:

Grilled peach, prosciutto & mozzarella salad with balsamic glaze

Charred corn & avocado salad with lime vinaigrette

Herby couscous with roasted courgettes, pomegranate, and pistachios

Make them in advance so you can actually enjoy your own party.

Something from the Sea

Grilled meats are great, but seafood is a real showstopper on a summer table. Try:

Whole grilled trout or sea bass with lemon and herbs

Prawn skewers with chilli, garlic, and lime

Mini smoked salmon blinis with crème fraîche and dill for a posh nibble

For something outside the box why not try BBQed fish fingers or fish cakes?

Chicken, But Make It Interesting

Instead of basic BBQ drumsticks, go for something with a bit more flair:

Harissa chicken thighs – spicy, smoky, and succulent

Lemon and rosemary spatchcock chicken – cooks evenly and looks stunning carved on a board

Sticky soy and sesame wings – irresistible with napkins on hand

Sweet Treats to End On

Finish on a high with desserts that are light, easy to serve, and summer-approved:

Eton Mess in jars – portable and pretty

Mini lemon drizzle loaves or strawberry shortcakes

Peach and almond galette – rustic and absolutely delicious

Add edible flowers or fresh mint for a touch of garden-party elegance.

Don’t Forget the Drinks!

A self-serve punch bowl or drinks station keeps things casual and fun. Try a Pimm’s bar, sparkling elderflower lemonade with fresh fruit, or pitchers of sangria. Add plenty of ice and garnishes so it looks as good as it tastes.

Bonus: Keep It Simple

The best garden parties aren’t about perfection—they’re about creating a warm, welcoming vibe. Prep ahead, offer a variety of nibbles and mains, and let everyone help themselves. A few fairy lights or bunting, some chilled tunes, and you’re all set.

So next time you're tempted to reach for the burger buns, think again. With these easy yet impressive alternatives, you’ll have everyone asking, “When’s the next one?”

For other ideas check out these links:

https://thatsfoodanddrink.blogspot.com/2011/05/summer-sizzler-bbq-recipes-round-up.html

https://nationalbbqweek.info/

https://www.quorn.co.uk/products/smoky-bbq-bites

https://thatsfoodanddrink.blogspot.com/2025/03/chimmys-authentic-argentinian.html

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Budget One-Pan Dinners That Taste Like a Treat

Delicious dinners without draining your wallet—or your energy.

When you’re trying to stick to a food budget but still want dinner to feel like something you want to eat (rather than something you’ve cobbled together in a panic), one-pan meals are your secret weapon. Minimal ingredients, barely any washing up, and lots of flexibility for what’s already in your kitchen.

Here are five of our favourite one-pan dinners that are big on taste, low on cost, and perfect for weeknight suppers.

1. Sausage, Sweet Potato & Apple Traybake

This dish is pure comfort food—with a little sweet-and-savoury twist. Roast sausages with cubed sweet potato, sliced red onion and wedges of apple. Add a drizzle of oil and a spoonful of wholegrain mustard mixed with a touch of honey. Roast at 200°C for 30–35 minutes until everything is golden and sticky. A handful of fresh parsley lifts it just before serving.

2. Cheesy Baked Rice with Peas & Spinach

A traybake take on risotto—without all the stirring. In a baking dish, mix uncooked long-grain rice with frozen peas, chopped spinach (fresh or frozen), diced onion, garlic, vegetable stock, and a pinch of dried thyme. Top with grated cheddar and bake covered at 180°C for 30 minutes, then uncover and cook for 10 more until the cheese is melted and golden.

3. Chickpea, Tomato & Aubergine Stew

Tinned tomatoes and chickpeas come together in this rich, warming stew. Sauté onion and garlic in a deep pan, then add diced aubergine, paprika, cumin and a pinch of cinnamon. Stir in chopped tomatoes and simmer until thick. Serve with crusty bread or spoon over couscous for a hearty meal that costs pennies.

4. Egg Fried Rice—Sheet Pan Style

Got leftover rice? This twist on egg-fried rice is made entirely in the oven. Spread cooked rice on a baking tray, toss with frozen mixed veg, a drizzle of sesame oil, soy sauce, and 2 beaten eggs. Roast at 200°C for 20–25 minutes, stirring halfway through. Finish with chopped spring onions and sesame seeds for crunch.

5. Stuffed Peppers with Lentils & Feta

Bell peppers become edible bowls in this easy veggie bake. Halve and deseed your peppers, then fill them with a mix of cooked green or brown lentils, tinned chopped tomatoes, garlic, and a little oregano. Crumble feta over the top and roast for 30–35 minutes at 190°C until soft and bubbling.

Budget Tips for One-Pan Wins:

Shop your cupboard first: Tinned beans, rice, and pasta are excellent bases for a filling meal.

Buy veg in season or frozen: Frozen spinach, peas, and mixed veg are cheap, nutritious and last ages.

Use what you’ve got: Swap proteins or grains based on what’s already in the fridge or freezer.

There you go—five flavour-packed meals you can make on one tray or in a single pan, without spending loads or sacrificing taste.

Which one will you try first? Got a go-to budget-friendly one-pan dish? Share it in the comments—we love discovering new ideas from fellow food lovers!

The following links will be of interest

https://www.food.gov.uk/safety-hygiene/healthy-recipes

https://help-for-early-years-providers.education.gov.uk/health-and-wellbeing/nutrition/cost-effective-healthy-food

One-Pan Summer Meals for Quick Weeknight Suppers

When the sun is still shining at 8pm and the idea of standing over a hot stove for hours feels like total madness, one-pan meals can come galloping  to the rescue. 

They’re the darlings of summer weeknights. They are easy and speedy, and with minimal washing up (because who wants to spend the evening doing dishes when the garden’s calling?).

Here are a few of our favourite one-pan wonders to keep your summer suppers stress-free and delicious.

1. Mediterranean Chicken Traybake

This one’s a winner for both flavour and ease. Toss chicken thighs with cherry tomatoes, red onions, olives, garlic, lemon slices and a drizzle of olive oil. Add a sprinkle of oregano and roast at 200°C for 30–35 minutes until golden and bubbling. Serve with crusty bread or couscous to soak up all those lovely juices.

2. Summer Veg & Halloumi Bake

Perfect for a meat-free Monday. Chop courgettes, peppers, aubergine, and red onion into chunky pieces. Throw them on a tray with olive oil, smoked paprika and a pinch of sea salt. Roast for 25 minutes, then add thick slices of halloumi and pop back in for another 10. Garnish with fresh basil and a squeeze of lemon.

3. Salmon, New Potato & Asparagus Parcel

Technically still one pan—just wrapped in foil! Place a salmon fillet on a sheet of foil, scatter over halved new potatoes (pre-boiled if you're in a rush), trimmed asparagus, lemon zest, dill, and a knob of butter. Wrap tightly and bake at 180°C for 20 minutes. It’s steamy, zesty and no pan scrubbing required.

4. Chorizo & Butter Bean Skillet

A spicy, smoky supper that takes under 25 minutes. Fry sliced chorizo in a large pan, then add chopped garlic, a tin of chopped tomatoes, butter beans, and a splash of red wine vinegar. Simmer until thickened, stir in a handful of spinach to wilt, and serve with crusty bread or rice.

5. Caprese Gnocchi Traybake

Gnocchi isn’t just for cold weather. For a summery twist, roast it with cherry tomatoes, garlic, and a bit of olive oil until the gnocchi is crisp and golden. Toss in torn mozzarella, fresh basil and a drizzle of balsamic glaze just before serving.

Tips for One-Pan Summer Success:

Prep Ahead: Chop veggies or marinate proteins in the morning, so you can throw everything together in minutes after work.

Line Your Trays: Baking parchment or foil saves your pan and your sanity.

Mix and Match: Most recipes are forgiving—swap veg and proteins based on what’s in season or in your fridge.

There you have it—five no-fuss, full-flavour meals that keep your kitchen cool and your evenings free. Whether you're feeding the family, cooking for one, or rustling up something easy for guests, one-pan meals make summer suppers a breeze.

Got a favourite one-pan recipe? Share it in the comments—we're always on the lookout for fresh ideas!