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.
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 👆🏽
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Collagen supplements are a big one for many women.
Here is your go-to-reference guide.
Learn more about collagen and smart supplementation in my book Food for Menopause ~ link in the bio 👆🏽✨ Happy reading and sharing ✨
Drop your questions and commments below ⬇️
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This recipe may seem quirky, but its quick to put together and adaptable.
The star ingredient here is the pomegranate seeds. Visually, I think they take any dish up a level. Taste-wise, they add a nice refreshing touch.
Nutritionally, pomegranates are also a powerful addition. They contain a substance called urolithin A. New research suggests that this boosts the mitochondria - our cells’ ‘energy power stations’.
…More energy, anyone? 💥
Creamy pea and mint dip with feta & pomegranate ~ to make 4 open sandwiches
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
200g frozen peas, defrosted
2tbsp crème fraiche
Small sprig of fresh mint, leaves finely chopped
4 slices of seeded or sourdough bread, toasted if you like
60g of feta, crumbled
Seeds from 1/2 a pomegranate
𝗠𝗲𝘁𝗵𝗼𝗱
1. Put the peas into a small food processor. Add the crème fraiche and mint and blend together with some sea salt and black pepper.
2. Spread onto the seeded or sourdough bread or toast slices, scatter with the feta cheese and pomegranate and serve.
𝗧𝗼𝗽 𝘁𝗶𝗽 💚
Swap out the peas for edamame beans or broad beans.
For more recipes packed full of my favourite nourishing foods, order my book Food for Menopause from the link in the bio ☝🏽✨
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From midlife onwards inflammation in the body increases. This is even more apparent in women after the menopause.
This is largely due to the drop in oestrogen and the important role oestrogen plays within the immune system.
There are many factors which can help reduce inflammation in the body – all of which I discuss in my book Food for Menopause.
But the easiest place to start is looking at what foods you can ADD into your diet.
Remember, there is no single anti-inflammatory eating pattern or one single hero food. Generally it is an eating pattern that focuses on whole-foods, lots of vegetables and fruit, and a balance of protein, carbohydrates and fat at each meal.
For more on my top antiinflammatory foods and further advice on inflammation in midlife order your copy of Food for Menopause today.
Link in the bio ☝🏽🌟
#foodformenopause #antiinflammation #AntiInflammatory #menopause
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Breakfast is the perfect time to go big on fibre.
Whilst there are no miracle foods or ingredients when it comes to nutrition, a key nutrient that you need to focus on particularly during the menopause transition is fibre.
Fibre is a type of carbohydrate and refers to the parts of plant-based foods (vegetables, fruit, nuts, seeds, whole grains, legumes including beans and pulses) that are not broken down or used by the body. Instead, these non-digestible parts make their way through the gut contributing to our health in different ways.
🍏 Fibre nourishes our oestroblome ( the oestrogen metabolising department of your gut microbiome) which means we are in better hormone balance
🥦 It keeps your appetite in check as it keeps you fuller for longer
🫘 It helps regulate your blood sugar control
Make fibre your friend!
To learn more about which nutrients to focus on during your menopause journey comment FIBRE for a link to my free training!
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Sleep is a biggie – within my clinical practice and for me personally. It is the foundation of wellbeing and especially important to focus on during menopause.
For some, sleeping can be harder during the menopause. But also poor sleep can exacerbate symptoms such as brain fog, lethargy and cravings.
Start by taking stock – How good are you in bed?
Next step, start to build your sleeping soundly Toolkit with these tools ✅
I cover this topic in more detail in my book Food for Menopause - order from the link in my bio ⬆️✨
#foodformenopause #sleepformenopause #sleep ... See MoreSee Less
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