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.
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 👆🏽
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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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