LEPT Nutrition

31/10/2025

Spent the day walking 35 klm to raise money for Beyond blue. Walked for Mum and Marilyn both lost there battle with mental Illness. And as I walked I thought of them hoping that the money we raised helps someone's loved one win the battle. One conversation can make all the difference.

30/10/2025

28/10/2025

Consistency is key—especially during menopause! 🍽️ Regular, balanced meals help stabilize your blood sugar, manage cravings, and support overall hormone balance.

✅ Meal Planning Perks:

• Steady Energy: Balanced meals prevent energy dips and mood swings.
• Better Digestion: Regular eating times support a healthy metabolism.
• Reduced Cravings: A planned approach helps you avoid last-minute unhealthy choices.

Embrace the power of planning to nourish your body every day!

Tag a friend who loves meal prep! 💚"

Book a free 15-minute consultation to structure your meal plan!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

25/10/2025

Iron is often overlooked in menopause because many assume that without periods, iron levels don’t matter. But here’s the truth—iron is still essential for energy, brain function, and overall health! 🌿✨

Why Iron is Still Important After Menopause:

✅ Supports Energy Levels – Low iron can lead to fatigue & weakness 😴
✅ Boosts Brain Function – Prevents brain fog & supports memory 🧠
✅ Helps Oxygen Circulation – Keeps your heart & muscles strong ❤️
✅ Prevents Hair Thinning – Low iron = brittle hair & slow growth 💇‍♀️
✅ Supports Immune Health – Keeps you resilient & strong 💪

Signs You May Be Low in Iron (Even After Menopause!):

🚩 Constant fatigue & low energy
🚩 Dizziness or shortness of breath
🚩 Brittle nails & hair thinning
🚩 Cold hands & feet
🚩 Brain fog & difficulty concentrating

Best Iron-Rich Foods for Menopause:

🥩 Heme Iron (Easiest to Absorb): Grass-fed beef, liver, chicken, sardines
🌱 Plant-Based Iron: Lentils, spinach, quinoa, pumpkin seeds, tofu
🍊 Boost Absorption! Pair iron-rich foods with Vitamin C (citrus, bell peppers, berries) for better absorption

🚫 Limit These When Taking Iron:

❌ Excess coffee & tea (tannins block absorption)
❌ Calcium-rich foods & supplements (compete with iron for absorption)
💡 Pro Tip: If you’re always exhausted, get your iron levels tested! Many women go undiagnosed with low iron because they’re no longer menstruating.
✨ Want a FREE Menopause Nutrition Guide? Send me a DM with the word "IRON", and I’ll send it to you! 💌

Tag a friend who needs this reminder—iron is still important after menopause! 💛



Book a free 15-minute appointment to discuss your iron needs!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

22/10/2025

Snacking can be both delicious and nourishing during menopause! 🍏 Choose snacks that blend protein, fiber, and healthy fats to keep your energy stable and your cravings in check.

✅ Snack Ideas:

• Apple Slices with Almond Butter: A perfect combo of crunch and creaminess.
• Mixed Nuts & Dried Fruit: A handful of nutrients in every bite.
• Veggie Sticks with Hummus: Fiber-packed and satisfying.
Fuel your day with snacks that work for you, not against you!

Tag someone who loves healthy snacking! 💛"

Book a free 15-minute appointment to get more snack ideas!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

19/10/2025

Cravings during menopause can be a real struggle—but you can beat them with smart, nutritious swaps! 😋

✅ Smart Swaps Include:

• Fresh Fruit & Nut Butter: Satisfies your sweet tooth while providing protein and fiber.
• Greek Yogurt with Berries: A perfect balance of tangy and sweet with gut-friendly benefits.
• Dark Chocolate: A small piece (70% cacao or higher) can curb cravings without overloading on sugar.

Make each craving an opportunity to nourish your body instead of triggering an energy crash!

Tag a friend who needs these tips! 💡"

Book a free 15-minute appointment to tackle cravings effectively!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

12/10/2025

Electrolytes are key to keeping your body hydrated and energized—especially when hot flashes and night sweats strike! 💦

✅ Why They Matter:

• Fluid Balance: Helps maintain proper hydration levels.
• Muscle Function: Prevents cramps and supports smooth muscle contractions.
• Energy Boost: Natural electrolytes help you feel more alert and refreshed.

Incorporate coconut water, citrus fruits, and leafy greens into your diet for a natural recharge.

Tag someone who needs a hydration boost! 🌟

Book a free 15-minute appointment to optimize your hydration!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

07/10/2025

Struggling with sleepless nights during menopause? 😴 The right foods can pave the way for deeper, more restorative sleep.

✅ Sleep-Boosting Strategies:

Have tow kiw fruit before bed: shown to contain melatonin (24 µg/g)
Other Melatonin RIch food can be your secret weapon: almonds, pistachios, tea, eggs, bananas
Magnesium-Rich Foods: Spinach, almonds, and dark chocolate to help relax muscles.

Tryptophan Sources: Turkey, eggs, and seeds promote serotonin production.

Pair these with a calming bedtime routine, and let your body recharge naturally!

Tag a friend who needs these sleep tips! 🌙

Book a free 15-minute appointment for personalized sleep tips!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

05/10/2025

A happy gut equals a happy body—especially during menopause! 😊 Probiotics work to balance your gut flora, improve digestion, and even boost your immune system.

✅ Benefits Include:

• Improved Digestion: Reduces bloating and supports nutrient absorption.
• Immune Boost: Helps fend off inflammation and supports overall health.
• Mood & Energy: A balanced gut contributes to better mood and energy levels.

Incorporate fermented foods like kefir, sauerkraut, or kombucha into your routine and feel the change!

Tag someone who needs to boost their gut health! 💛

Book a free 15-minute appointment to improve your gut health!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

29/09/2025

Lentils and legumes are nature’s little powerhouses! 💪 They deliver high-quality plant protein and plenty of fiber—exactly what you need to keep energy levels steady during menopause.

✅ Key Benefits:

• Muscle Support: Helps maintain lean muscle mass and boosts metabolism.
• Blood Sugar Stability: Fiber slows digestion, reducing spikes and cravings.
• Essential Nutrients: Packed with iron, folate, and B vitamins to support overall wellness.

Enjoy them in soups, salads, or as a hearty side dish and feel the difference!

Tag a friend who loves plant-based nutrition! 💚"

Book a free 15-minute appointment to integrate more legumes into your diet!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

28/09/2025

Struggling with joint pain, bloating, fatigue, or brain fog? 🤯 Chronic inflammation is a major culprit in menopause symptoms, but the good news is—you can fight it naturally with the right foods & lifestyle changes! 🌿✨

🚨 Signs of Chronic Inflammation:

❌ Achy joints & stiffness 🦴
❌ Bloating & digestive issues 🤢
❌ Brain fog & low energy 🧠
❌ Skin redness or breakouts ✨
❌ Stubborn weight gain, especially around the belly ⚖️

🌿 Best Anti-Inflammatory Foods:

🥑 Healthy Fats – Avocados, olive oil & nuts reduce inflammation
🐟 Omega-3s – Salmon, sardines & flaxseeds fight joint pain
🍇 Berries & Dark Chocolate – Rich in antioxidants to protect cells
🥦 Leafy Greens & Cruciferous Veggies – Support hormone balance & detoxification
🌰 Turmeric & Ginger – Nature’s best anti-inflammatory powerhouses
🌾 Whole Grains – Oats, quinoa & brown rice keep digestion happy
🚫 Foods to AVOID that Fuel Inflammation:
❌ Processed & fried foods 🍟
❌ Refined sugar & excess carbs 🍩
❌ Too much alcohol 🍷
❌ Artificial additives & trans fats

💡 Lifestyle Tips to Reduce Inflammation:

✅ Move Daily – Walking, yoga & strength training support circulation
✅ Prioritize Sleep – Poor sleep raises inflammation levels 😴
✅ Manage Stress – High cortisol = more inflammation
✅ Hydrate & Detox Naturally – Drink more water & herbal teas 💧



Book a free 15-minute consultation to tailor your anti-inflammatory diet!

https://wellnesszone.janeapp.com.au/ #/staff_member/1

21/09/2025

Feeling anxious, on edge, or overwhelmed? 😩 What you eat can directly impact your nervous system, helping you feel calmer, more balanced, and less reactive to stress. 🌿✨

Best Calming Foods for Menopause & Stress Relief:

🥑 Avocados – Packed with magnesium & B vitamins to relax the nervous system
🍵 Chamomile Tea – A natural stress reliever & sleep booster 😴
🍫 Dark Chocolate – Rich in magnesium to ease tension & boost mood
🥜 Almonds & Walnuts – Provide healthy fats & amino acids that lower stress hormones
🐟 Salmon & Fatty Fish – High in omega-3s to fight inflammation & stabilize mood
🥦 Leafy Greens (Spinach, Kale, Swiss Chard) – Full of magnesium, the ultimate relaxation mineral
🍌 Bananas – Contain tryptophan, which converts to serotonin for better mood 😊
🌾 Oats & Whole Grains – Help balance blood sugar & prevent mood swings

🚫 Foods to Avoid That Worsen Stress:

❌ Caffeine – Can spike anxiety & disrupt sleep
❌ Sugar – Causes energy crashes & increases cortisol
❌ Processed Foods – Inflammatory & hard on digestion
💡 Pro Tip: Pair protein + healthy fats + fiber at meals to keep blood sugar steady & your mood calm.
✨ Want a FREE Calming Food Guide? Send me a DM with the word "CALM", and I’ll send it to you! 💌

Tag a friend who could use a little extra calm & comfort right now! 💛



Book a free 15-minute appointment to reduce anxiety naturally!

https://wellnesszone.janeapp.com.au/ #/staff_member/1