For more than 15 years now, I have been helping individuals to better understand their body and show them how nutrition can have a real impact on their daily life. Going further I also collaborate with Corporation to either improve their nutrition strategy or develop the staff wellness.
If you are curious to know how I can support you in achieving your goal, let’s have a quick chat.
Everyone’s talking about creatine for brain health… 🧠
…but should we be looking at choline first? 👀
One of the top reasons women in their perimenopause transition come to see me is changes in cognitive function —
They can’t focus like they used to, read the same email 6 times before it sticks, go blank mid-presentation, or just feel mentally foggy.
Now, nutrition is never about one magic nutrient — it’s about how everything works together.
But research (thank you @dremmaderbyshire for your brilliant work in this space!) shows that 𝗰𝗵𝗼𝗹𝗶𝗻𝗲 plays a key role in 𝗺𝗲𝗺𝗼𝗿𝘆 𝗮𝗻𝗱 𝗯𝗿𝗮𝗶𝗻 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻.
💡Here’s the thing: most women don’t get enough choline — and deficiency risk increases during the menopause transition.
So before you reach for creatine, take a look at how much 𝗰𝗵𝗼𝗹𝗶𝗻𝗲 you’re getting in your diet!
For practical, evidence-based ways to support your brain health (and so much more), check out my bestselling book — now celebrating its 1-year anniversary! 🎉📘
#brainhealth #choline #memory #brainfunction #menopause #foodformenopause ... See MoreSee Less
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“𝗪𝗵𝗮𝘁 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗯𝗮𝗿?”
Clients — especially those on the go — ask me this all the time.
And honestly? There isn’t one I’d recommend for daily use.
Yes, they can help you hit your protein target — but they often don’t exactly scream “nutrient-dense.”
And yes many of them are classified as ultra-processed food. But the truth? The food system is complex — and not all UPFs are villains, despite what the Killer Bar campaign might suggest.
Instead of cutting things out and demonising foods, I always start with addition. More fibre. More plants. More balance.
Want to know what that looks like in a homemade version?
Here is a recipe for a bar I created in my book Food for Menopause
✅ A naturally protein-rich, high-fibre, healthy-fat bar — no protein powder required.
𝗥𝗲𝗰𝗶𝗽𝗲:
Makes 10-12 - Takes 20 minutes plus chilling
✨ Tips these will keep in the fridge for up to 10 days. If you like you can drizzle with extra melted chocolate before slicing.
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
2 tbsp tahini
4 tbsp almond or peanut butter
60g dark (70%) chocolate chips
200g cooked quinoa
70g whole unpeeled almonds, chopped
30g whole linseeds/ flaxseed
𝗠𝗲𝘁𝗵𝗼𝗱
1. Line a small loaf tin or cake tin with parchment paper. Either in the microwave or in a bowl over a pan of gently simmering water, melt the tahini, nut butter and chocolate together until smooth.
2. Add the rest of the ingredients and mix well. Tip into the prepared tray and chill for at least 1 hour then cut into 10-12 small bars.
Enjoy!
#healthyproteinbars #proteinbar #homemadeproteinbar #highproteinsnack #protein #foodformenopause
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GLP-1s are the magic bullet for hunger BUT….they don’t fix all the other bits often linked to eating.
That’s why you need to do the wrap around work alongside them to make them truly effective.
If you are already on them, considering coming off them or even wanting to find a sustainable way to manage you weight. I invite you to join the Shift.
The Shift is a one-day, online retreat on 7th October between 10am-3pm.
Join me, @katerh_fitness , @alice_dogruyol @sarahwrigglesworththerapy and @julsthebodyretreat
For more information comment SHIFT below👇🏽✅
#theshift #sustainableweightloss #holisticweightloss #glp1s #glp1ssupport ... See MoreSee Less
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GLP-1s aren’t the magic bullet you think they are…. Until you do some work alongside them.
GLP-1s help with physical hunger—but they don’t touch emotional, habitual, or environmental triggers and that’s why to maximise their effects you need to take a holistic approach.
If you are already on them, considering coming off them or even wanting to find a sustainable way to manage you weight. I invite you to join the Shift.
The Shift is a one-day, online retreat on 7th October between 10am-3pm.
Join me, @katerh_fitness , @alice_dogruyol @sarahwrigglesworththerapy and @julsthebodyretreat
For more information comment SHIFT below👇🏽✅
#theshift #sustainableweightloss #holisticweightloss #glp1s #glp1ssupport ... See MoreSee Less
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Menopause may be a natural transition but it’s not always the easiest. The good news is a few smart lifestyle choices can make this testing midlife transition a smoother experience.
Tweaking your diet is one of the easiest and most powerful changes you can make to restore balance to your body.
It’s always best to look at the diet as a whole but these are some top foods to include regularly in the diet and why! ☝🏽✅
Which will you be adding to your diet more regularly?
#menopause #foodstosupportthemenopause #menopausediet #foodformenopausesymptoms ... See MoreSee Less
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When I’m in back-to-back Zoom meetings with limited time to whip up lunch, I often fall back on ‘something-on-toast’ lunches.
Using tinned fish makes a quick lunch even easier. Sardines are a wonderful source of omega-3 fatty acids and they are the most economical omega-gosh option out there.
A variation of this recipe is my go to. It uses store cupboard ingredients, there’s no cooking needed and it’s delicious.
The high protein content can help stabilise blood-sugar levels and keep you feeling satisfied.
For this recipe and many more easy lunch recipes, order my book Food for Menopause - link in my bio! ✨☝🏽
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
1x tin of sardines in olive oil, drained
2x tbsp Greek or natural yogurt
1tbsp chopped olives
1tsp capers
1/4 cucumber finely chopped
1tbsp of fresh chopped herb of choice (used parsley here)
Finely grated slice of 1 lemon and squeeze of juice
4slices sourdough or seeded bread
𝗠𝗲𝘁𝗵𝗼𝗱
1. Roughly mash the sardines, yogurt and cucumber together in a bowl and season with salt and pepper to taste.
2. Add in the rest of the ingredients and stir
3. Toast the bread and top with mixture.
Enjoy!
#easylunchrecipes #somethingontoast #sardineson toast #sardinerecipes
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