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.
Are you getting enough water? Despite our best efforts, many of us fail to hydrate as often as we should.
Hydration is important for us all to get right. But it’s even more important to prioritise during the menopause as dehydration can make certain symptoms worse, such as brain fog, low energy, hot sweats, mood changes and appetite regulation.
As the sun shines more this summer, more water is needed! Remember to drink up to help manage your symptoms through all seasons.
Which tip will you try to help you stay on top of hydration?
The first principle in my book in the eating for success chapter is Hydrate! To learn more, order Food for Menopause from the link in my bio ⬆️🌟
#hydrate #hydration #water #drinkup #healthyhabits #foodformenopause🌟 ... See MoreSee Less
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Did you know your liver doesn’t just metabolize the wine you drink but also has a key role in helping keep our hormones in check?
Cruciferous veggies like broccoli, Brussel sprouts and cabbages contain a chemical called indol-3 carbinol that supports our liver to work more efficiently.
They are definitely a group of veggies that ALL us ladies no matter our life stage need to be including in our diets regularly.
But we get it ….. sometimes just broccoli can be a bit boring.
We have just changed your life (dramatic we know but this is a show stopper recipe!).
Your new favourite broccoli sidekick – or cauliflower or Brussels.
You are welcome!
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
1 head of broccoli
Olive oil
1/2 tsp sweet smoked paprika
100g grated Parmesan
Salt and pepper
𝗠𝗲𝘁𝗵𝗼𝗱
1. Boil the broccoli in salted water until soft but not sloppy.
2. Pre heat the grill to 220 degrees c.
3. Mix the olive oil, paprika, salt and pepper in a bowl.
4. Lay out the florets on a lined baking sheet, push down on each with the back of a glass or palette knife.
5. Brush with oil mixture and sprinkle on Parmesan to each.
6. Cook under the grill for 5minute or until golden brown and crispy - keep an eye on them!
Enjoy!
#broccoli #womenshealth #easyrecipes #delicious #broccolirecipes #hormonehealth #foodformenopause ... See MoreSee Less
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There can be so much noise around health advice, especially when it comes to our hormone health.
But it’s important to get the foundations right. These are my top hormone health non-negotiables. Working on these and staying consistent for is essential for your hormone health.
Which non-negotiable will you start working on today?
#hormonehealth #nonnegotiables #hormones #womenshealth #menopause #menopausehealth #foodformenopause ... See MoreSee Less
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I read a mind-boggling statistic the other day.
‘Every 3 seconds there is an osteoporosis fracture in the world.’
Worldwide, that makes fractures from osteoporosis more common than heart attacks, strokes and breast cancer combined!
Osteoporosis is linked with weak bones and is dubbed the “silent thief “as you don’t feel the damage while it proceeds. Many adults will not be aware they have porous bones until they happen to fall. Falls that result in a fracture to your bones, impact your quality of life massively and if you’re elderly you chance of dying shortly afterwards skyrockets.
There are some groups who at risk of having poor bone density. These are:
➡️ People who have cut out diary in their diets.
➡️ People who follow excessive and extreme diets or those people who don’t eat enough overall.
➡️ Post-menopausal women.
To learn more about key nutrients for women for midlife and onwards, order my book Food for Menopause today. Link in bio. 💚👆🏽
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There are more than 30 different menopause symptoms commonly reported which range from stiff joints, anxiety, brain fog, vaginal dryness and of course hot flushes and night sweats.
In the UK and USA, hot flushes will effect up to 75% of people who go through the menopause. They can have a huge impact on quality of life.
But diet and lifestyle are essential tools in hot flush management.
Hot flushes? Here’s your essential toolkit for managing these.
💦 Stay hydrated ~ not drinking enough water can put your body thermostat further out of whack, which could make hot flushes worse!
⚖️ Balance blood sugar levels ~ hot flushes and nights sweats are influenced by blood sugar levels. Low sugars is thought to influence this. But also constant high blood sugars puts you at higher risk of weight gain, and weight is linked with more frequent and sever flushes
🫘 Plant oestrogen ~ phytoestrogens are plant-based compounds that have a weak oestrogen effect on the body which are thought to help hot flushes.
☕️ Go easy on the caffeine ~ some studies have linked caffeine with increased severity of hot flushes
🧘♀️ Manage stress ~ it is common for hot flushes to come on when you are nervous or anxious. Some research shows mindfulness, meditation and hypnotherapy being helpful in hot flush management
🍷 Cut back on alcohol ~ alcohol causes your blood vessels to dilate which can trigger a hot flush. Ideally switch to non alcoholic options, especially if going through a stressful time
For more evidence based, easy to implement tool kits - grab your copy of my new book Food for Memopause ✨⬆️ link in the bio.
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Say hello to your new favourite salad!
A BRILLIANT combo for women in the perimenopause transition.
Serves 2 💚
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
For the crispy quinoa:
1 cup of cooked quinoa
1tbsp olive oil
1tbsp sesame seed oil
Salt
For the salad:
1 cup of shelled edamame beans (defrosted, if using frozen)
½ a cucumber
½ a medium avocado
½ a pomegranate seeds
For the dressing:
2tbsp soy sauce
3tbsp white wine vinegar
1tbsp sesame seed oil
1/4tsp of maple syrup or honey
𝗠𝗲𝘁𝗵𝗼𝗱
1. Pre heat the oven to 180 degree C. Spread the quinoa on a baking tray, add the oils and salt – stir until coated. Bake for 10mins, stir and then bake for another 8-10mins (stiring again if browning on the edges)
2. Roughly chop the salad ingredients and add to a large bowl except the pomegranate.
3. Mix the dressing ingredients and pour of the salad, tossing well.
4. Serve the crispy quinoa on top of the salad with a sprinkling of pomegrante.
5. Enjoy!
For more hormone loving recipes or my book Food for Menopause ✅ from the link in the bio 👆🏽
#saladrecipe #foodformenopause #recipesformenopause #quinoarecipe #CrispyQuinoa ... See MoreSee Less
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