Toni Chambers Nutrition

24/01/2023

The loss of oestrogen beyond menopause leaves a woman increasingly susceptible to bone fractures. 👩🏽‍🦱

Peak bone mass is at age 30 for women, so if you’re a young woman it’s never too early to support your bone health now and for the future. 💪🏼

What women can do to reduce the risk of fracture is use diet and lifestyle to support their bones! 🦴
• Building muscle not only strengthens bones but supports healthy bone remodelling by reducing the likelihood of insulin resistance.

• Preventing insulin resistance which increases fracture risk. This can be done through balanced diets (protein, fats, carbs, fibre) in every meal to avoid glucose spikes 🎢.
And of course, eating less refined sugar.

•Consider supplementing Vitamin K and D3 which is a synergistic combination to protect bones against fractures.

• Ensuring a healthy circadian rhythm as bone remodelling takes place during sleep. 😴

11/01/2023

How many carbs in a piece of sourdough versus a cup of broccoli? How many grams of carbohydrate a day is healthy?

There is so much talk about low-carb, no carb, keto diets, but how many carbs are there in certain foods and what is a healthy amount to be eating everyday? ...

11/01/2023

Are you going through perimenopause? ⁠
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It can be a challenging time, experiencing odd symptoms and changes in your body, but you don’t have to push through.⁠
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Nutritional and lifestyle changes can help alleviate and manage the symptoms that come with the transition to menopause so it doesn’t have to be a burdensome time in your life.⁠
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As someone poised on the edge of perimenopause, I truly understand what this time can feel like. ⁠
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To support other women transitioning, I offer perimenopausal packages so you can feel more comfortable and positive about this new chapter in life! 🦋⁠
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If you would like to work with me, you can find the package on my website through the link in my bio!⁠
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03/01/2023

As promised from my previous CGM update, this is the graph that shows how quickly my blood sugar levels spiked from lunch, but also how fast it was able to come down after walking. 👣

It's amazing to see the power of exercise!
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09/12/2022

Cereals are refined flour and corn and the body sees them as simple sugars that are absorbed at rapid speed. What’s wrong with that?

The problem is mass amounts of sugar entering the bloodstream at a rapid pace, now insulin has to come in and mop up the mess by letting the sugar into cells - think of it like insulin is ringing a door bell on the cell.

If this happens consistently, insulin has to ring the doorbell on a frequent basis and after a while the doorbell just doesn’t work the same and the cell doesn’t realise glucose is at the door. This leads to insulin resistance which is the precursor to type II diabetes.

But, not only is insulin resistance a problem - it’s also the immediate effects blood sugar spikes have on the body.

• brain fog
• fatigue and lethargy
• blurry vision
• increased thirst and urination
• mood disturbance

Are you experiencing these symptoms every day because you’re consuming cereal for breakfast?

With a simple diet switch, you can experience the day with more energy, stable moods and a switched-on brain.

What food should you focus on? Protein-rich breakfasts. This will:
• increase the transit time of food through the stomach to the small intestine so that sugar isn’t rapidly absorbed.
• satiate you until lunchtime so you don’t experience brain fog, lethargy etc.

Stuck for protein-rich breakfast ideas? I’ve got you covered. On my website is a free downloadable recipe book solely focused on protein-rich brekkies. Just head to the link in my bio!

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