Turnip Nutrition

Turnip Nutrition Hi I'm Susie, a plant-based, degree qualified Functional Clinical Nutritionist. Let's glow from the inside out together! Join FB group

I help over 40's breeze through mid-life & age like fine wine🍷 through dietary🥦 & lifestyle practices🧘🏼‍♀️. Appointments are available outside these hours. Please contact me to arrange an alternate time.

They say you need to spend hours in the kitchen to be healthy after 40. I call BS.Seriously, ladies, who has time for 12...
21/02/2026

They say you need to spend hours in the kitchen to be healthy after 40. I call BS.

Seriously, ladies, who has time for 12-step recipes and obscure ingredients?

Not me, and probably not you either. This 'lazy girl' chickpea power bowl is my secret weapon.

Just drain some canned chickpeas, toss 'em with a generous dash of turmeric and paprika.

SautĂŠ some onion and garlic in olive oil, then wilt down a mountain of spinach.

Throw the seasoned chickpeas back in, warm it all up, and top with half a creamy avocado.

Boom. Under 10 minutes, packed with protein and nutrients, and tastes like you actually tried.

Your body will thank you, and your schedule definitely will.

Ready to ditch the wellness overwhelm? Follow for more.

Susie xo

Coffee first thing without protein?That’s cortisol chaos.In your 20s, your body buffered it.In your 40s and 50s, it does...
19/02/2026

Coffee first thing without protein?

That’s cortisol chaos.

In your 20s, your body buffered it.

In your 40s and 50s, it doesn’t so easily.

I love coffee.

But I love stable blood sugar more.

Pair it.

Balance it.

Support your nervous system.

In menopause, having protein before coffee helps stabilise cortisol and blood sugar, protects muscle mass, and reduces mid-morning crashes and cravings.

Cortisol naturally peaks in the early morning (your cortisol awakening response).

Coffee stimulates additional cortisol release.

In menopause:

• Oestrogen fluctuations affect cortisol regulation
• Blood sugar becomes less forgiving
• Sleep is often disrupted
• Stress resilience is lower

Adding coffee on an empty stomach can amplify a stress response rather than gently activate metabolism.

Protein first helps mitigate that surge.

If this found you at the right time, you're exactly who I create for.
Come along for the ride!

Susie xo

Here’s something no one talks about. It might not be your shampoo.It might be your stomach acid.There’s many reasons why...
16/02/2026

Here’s something no one talks about.

It might not be your shampoo.

It might be your stomach acid.

There’s many reasons why your hair in your 40’s and beyond becomes dry, brittle, even falling out in clumps.

As we move through our 40’s, stomach acid production can decline - especially if you’ve been stressed, dieting for years, or using acid-suppressing medication.

Why does that matter for hair?

Because low stomach acid = poor breakdown and absorption of:

• Protein (hello keratin)
• Iron
• Zinc
• B12

And those nutrients are non-negotiable for strong, resilient hair.

So if your hair feels dry, snaps easily, or isn’t growing like it used to… ask:

Are you actually absorbing what you’re eating?

Practical things that help:

✔️ Eat in a calm state (stress suppresses digestive secretions)
✔️ Chew thoroughly - digestion starts in the mouth
✔️ Avoid constantly grazing
✔️ Include bitter foods (rocket, radicchio, lemon, apple cider vinegar)
✔️ Ensure adequate protein at each meal
✔️ Test ferritin and B12 rather than guessing

Midlife hair isn’t just a “beauty” conversation.

It’s a digestion and absorption conversation.

Strong hair starts in the gut.

Your hair will tell you when you’re back in balance.

If you’re 40+ and noticing changes, you’re not alone and you’re not broken.

If you found this helpful, follow for practical, plant-based strategies that support your biology - not just the surface symptoms.

Susie xo

What if your pantry held the key to balancing your menopause symptoms?Ladies, feeling the heat from hot flushes, mood sw...
09/02/2026

What if your pantry held the key to balancing your menopause symptoms?

Ladies, feeling the heat from hot flushes, mood swings, or struggling with sleep?

You're not alone!

Let's talk about a natural helpers hiding in plain sight: Phytoestrogens.

Think of them as your body's gentle plant-based support system.

These amazing compounds, found in everyday foods, can mimic oestrogen in your body, potentially helping to ease some of those slightly annoying menopause symptoms like hot flushes, night sweats, and even mood shifts.

No need for fancy supplements!

Here’s how to easily add more phytoestrogens to your plate:

1. Soy: Think edamame snacks, tofu/tempeh stir-fries, or a splash of soy milk in your coffee.

2. Flax Seeds: Grind some flax seeds and add a tablespoon to your oats, muesli, yoghurt, or smoothie. Super easy!

3. Lentils: Whip up a lentil soup or add them to salads. Delicious!

4. Chickpeas: Hummus dip, roasted chickpeas for a crunchy snack, or in a quick salad.

It's about small, consistent steps, not perfection! Give your body a little extra plant-powered love.

Ready to explore more natural ways to support your journey?

Hit 'Save' this post for later, and 'Follow' for more practical menopause tips!

Susie xo

But where's the protein?If you've ever made a plant-based meal, you’ve probably heard that.Here’s the truth: you can hit...
09/02/2026

But where's the protein?

If you've ever made a plant-based meal, you’ve probably heard that.

Here’s the truth: you can hit 20–30g protein without meat. You just have to combine smart sources.

Like this combo:
Kidney beans = 13g per cup
Quinoa = 8g per cup (and a complete protein)
Whole grains, seeds, and nuts = add extra grams fast

Top it off with a dollop of hummus or spoon of tahini, and boom you’re there.

Plant-based doesn’t mean protein-poor. It means planning ahead.

Quinoa, Bean & Sweet Potato Burger

Serves 4 | 1 hour 5 minutes
Ingredients

1 sweet potato
60g quinoa, raw
1 can kidney beans, drained
1 tsp. rosemary
1/2 tsp. chili flakes
1.5 tbsp. olive oil
Salt and pepper

Instructions

Preheat oven to 210°C. Chop sweet potato into 3/4-inch pieces. Toss with 1/2 tbsp. olive oil, salt, pepper, rosemary, and chili flakes. Roast for 25–30 min until soft.

Let cool, mash the sweet potato. Add kidney beans and mash together.

Cook quinoa as directed. Stir into mash. Season with salt and pepper.

With wet hands, form 4 burgers. Brush with remaining oil.

Bake on a foil-lined tray for 20–25 min, until firm and browned.

Serve it in a bun, on a salad, or next to some greens. However you plate it, it holds together and fills you up.

Susie xo

Ever opened the fridge in the morning and thought: ’Ugh. I have nothing.’Then you grab something random (or nothing at a...
06/02/2026

Ever opened the fridge in the morning and thought: ’Ugh. I have nothing.’

Then you grab something random (or nothing at all), and by 10am you’re:

Starving
Hangry
Thinking about snacks

You need an easy go-to.

That’s what changed everything for me: having one default breakfast I could throw together on autopilot.

No measuring. No second guessing. Just mix, eat, go.

Oats + banana + Peanut Butter. That’s mine.

Find yours. Make it brainless. And stop letting mornings set the tone for chaos.

Here’s how it works:

Oats = slow-digesting carbs for steady energy
Banana = natural sweetness + fibre
Peanut butter = healthy fats + staying power
Fruit, nuts, seeds = texture, flavour, and colour

Simple Banana Breakfast Oats

Serves 2

90g oats
2 ripe bananas, mashed
2 tbsp. peanut butter
Assorted nuts and seeds (optional)
Seasonal fruit (optional)

Divide oats between 2 bowls. Add 3 tbsp water to each.
Stir in mashed banana. Let stand for 10 min.
Drizzle with peanut butter. Add toppings. Done.

It’s cozy, filling, and endlessly customisable. Add it to your weekly lineup

Susie xo

I used to think that if I just ate less, the ‘menopause belly’ would eventually surrender. I was wrong. In fact, I was m...
06/02/2026

I used to think that if I just ate less, the ‘menopause belly’ would eventually surrender.

I was wrong. In fact, I was making it worse.

As a clinical nutritionist, I see this every day: midlife women starving themselves, living on salads and black coffee, and wondering why they feel like a brain-fogged zombie with a waistline that won't budge.

The secret isn't the math. It’s biochemistry!

When your blood sugar is a roller coaster, your insulin stays high.

And when insulin is high, your body physically cannot burn fat, especially that stubborn adipose tissue around your organs.

Those spikes and crashes are exactly what’s fueling your 3pm energy slumps and those ‘I might bite someone's head off’ mood swings.

Here is exactly how I stabilised my levels to regain my energy (and my jeans):

Protein First: I stopped eating 'naked' carbs. Every meal starts with high-quality protein to blunt the glucose response.

The Fibre Gap: I prioritise wholefoods rich in soluble fiber to slow down digestion and keep my gut and my hormones happy.

Timing: I stopped grazing and started eating for my metabolic clock.

The result? I stopped obsessing over the back of food packets and started living again.

The brain fog lifted, the night sweats cooled down, and the weight finally started to shift because my hormones weren't in ‘panic mode’ 24/7.

My body finally felt like it was working with me, not against me.

Stop counting. Start balancing.

If you’re ready to ditch the diet culture BS and use actual science to feel free and confident again, let’s talk. Send me a dm!

Susie xo

Ever feel like your energy crashes after lunch?Here’s one reason why: your blood sugar is doing a rollercoaster.When mea...
04/02/2026

Ever feel like your energy crashes after lunch?

Here’s one reason why: your blood sugar is doing a rollercoaster.

When meals are too low in fibre, your blood sugar can spike quickly and crash just as fast.

That leaves you tired, foggy, and reaching for snacks.

The fix? Add fibre-rich carbs like beans, veggies, and whole grains.

This kind of fibre slows digestion and keeps your blood sugar (and mood) in check.

It also supports gut health, hormone balance, and appetite regulation - especially important in your 40s and 50s.

Here are some easy swaps:

Add chickpeas to grain bowls or salads
Choose cauliflower or broccoli as a base
Mix brown rice or quinoa with your usual rice

You don’t need to overthink it. Just build meals that help you feel full, not fried.

Susie xo

Still hungry an hour after eating?You might need more fibre.Most people chase protein to stay full, but fibre is the qui...
19/01/2026

Still hungry an hour after eating?

You might need more fibre.

Most people chase protein to stay full, but fibre is the quiet hero here.

It slows digestion, steadies blood sugar, and keeps your gut moving like it should.

That means:

You stay full longer
Fewer energy crashes
Easier bathroom trips

And chickpeas? They’re loaded with it. Just 1 cup has over 12g of fibre. That’s almost half of what most people need in a whole day.

Chickpeas are prebiotic gold and also contain phytoestrogens that support hormonal balance during peri/menopause.

Add in some toasted sourdough, tomatoes, and olive oil, and you’ve got a combo that fills you up without weighing you down.

So if your meals aren’t holding you, don’t just double the protein. Check the fibre. You might be surprised how much of a difference it makes.

Enjoy!
Susie xo

Stop letting one unhealthy meal ruin your whole week. You don’t have to be 100% perfect to see change.The biggest mistak...
18/01/2026

Stop letting one unhealthy meal ruin your whole week.

You don’t have to be 100% perfect to see change.

The biggest mistake I see women over 40 make is, throwing in the towel because of one slip-up.

Your body doesn’t need perfection, it needs a pattern.

Had the cake? Enjoyed the wine? Good. Move on. Keep going.

It’s all about consistency, not perfection. 80% healthy, 20% treat. That is how you actually thrive in the long run.

Comment a "🙌" if you needed to hear this today!

Susie xo



Hot flashes? Mood swings? Energy dips for no reason?Yep! mid-life has a way of showing up!This Peanut Honey Tofu isn’t j...
16/01/2026

Hot flashes? Mood swings? Energy dips for no reason?

Yep! mid-life has a way of showing up!

This Peanut Honey Tofu isn’t just quick and tasty. It’s built with ingredients that actually support your body through hormonal shifts.

Tofu brings in phytoestrogens that may help balance oestrogen naturally

Peanut butter + sesame oil provide healthy fats to support mood and brain health

Broccoli helps with oestrogen detox and gives you fiber for gut support (buh bye bloat!)

Ginger + chili flakes support digestion and reduce inflammation

Packed with almost 20gm protein, keeping blood sugar steady, fewer cravings, better sleep, and more stable energy.

No fancy plan. No perfect macro split.

Just protein, fibre, healthy fats, and ingredients that work with your body, not against it.

Want more meals like this? Let me know.

Susie xo

Peanut Honey Tofu (serves 4)

1 tbsp. coconut oil

2- 3 bunches broccolini or more

350gm firm tofu

Sauce:
4 T natural peanut butter
2 T tamari or soy sauce
2 T water
5 T honey
1 t sesame oil
½ t chili flakes
1 T grated ginger

Drain the tofu and press between paper towels and plates with a heavy item on top for 30 minutes.

Cut the tofu into ½-inch cubes.

Mix the sauce ingredients in a bowl and set aside.

Steam or boil the broccoli until tender, then set aside.

Heat coconut oil in a pan over medium heat. Add the tofu and cook for 10-15 minutes, turning occasionally, until browned. Add the sauce and stir well.

Remove from heat and serve with the broccoli.

Enjoy 😋

💡 Your gut and brain are BFFs—feed one, fuel the other! 🥑🧠The secret to better mood? Eating foods that lift you up, not ...
03/02/2025

💡 Your gut and brain are BFFs—feed one, fuel the other! 🥑🧠

The secret to better mood? Eating foods that lift you up, not slow you down. 🌱✨

✨ Mood-boosting must-haves:

🥑 Healthy fats = Happy brain
🥬 Greens = Stress defense
🍫 Dark chocolate = Instant serotonin hit

What’s your go-to mood-boosting food❓ Let me know below👇🏼

Susie xo🥰

Address

Abbotsford
Sydney, NSW
2046

Opening Hours

Tuesday 9:30am - 6pm
Wednesday 9:30am - 6pm
Thursday 9:30am - 6pm
Friday 9:30am - 6pm

Website

https://www.facebook.com/groups/holistichealthover40s, https://www.instagram.com/turni

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