Farah Kariamburi - The Menopause Coach

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Farah Kariamburi - The Menopause Coach

We help women who want to lose weight, improve their Menopause symptoms, and manage their hormones!

I help you develop the tools to build essential, sustainable, nutrition and lifestyle skills and habits for behaviour change. These include daily habits that are targeted, doable, and progressive.

30/10/2024

✨ Ditch the Numbers, Discover Freedom! Why the HAND
Method Beats Calorie Counting for Menopausal Women ✨

I learnt the HAND method 9 years ago after having a nightmare relationship with food. In my quest to discover how to manage my perimenopause symptoms in my late 30s and early 40s, I realised I needed a different approach. Calorie counting wasn’t cutting it – it left me exhausted and constantly focused on numbers instead of truly nourishing myself. Once I embraced the HAND method and focused on whole foods, my relationship with food transformed, and I finally felt in tune with my body. 🥰

Let’s Talk About the Pros and Cons of Calorie Counting:

**Pros of Calorie Counting**:
1. Increases Awareness 🧾 – It helps us understand portions and can make us aware of hidden calories that might add up.
2. Provides Structure and Accountability 📊 – Tracking can give a sense of control, especially if you feel out of sync with your body’s new needs during perimenopause or menopause.
3. Clear Progress Tracking ⚖️ – Calorie counting offers measurable data, which can help create specific weight goals if that's your focus.

**Cons of Calorie Counting**:
1. Misses the Quality Factor 🔍 – Calorie counting doesn’t factor in the quality of nutrients, which is so important as we age. Supporting hormone health through nutrition can be more powerful than just chasing a low-calorie target.

2. Difficult to Sustain 📱 – Logging every bite can be exhausting, especially in our busy lives, and adds stress to an already complex time.

3. Can Cause Food Guilt 😣 – Counting every calorie sometimes leads to food obsession or guilt, especially when we’re managing our weight through hormone-driven changes.

4. Ignores Shifting Needs – Perimenopause and menopause bring different needs for our metabolism, blood sugar, and hormones – calorie counting alone doesn’t address these changing requirements.

Why the HAND Method Wins for Menopausal Women:

1. Balanced Portions Without the Stress 🖐️ – Using your hand as a guide for protein, carbs, and fats lets you build balanced meals that support fullness and energy without the overwhelm of tracking.

2. Focuses on Nutrient Quality 🥗 – Instead of calorie obsession, you’re fuelling with whole, nutrient-dense foods. Think lean proteins, leafy greens, and healthy fats – these nourish your body and support the unique needs of perimenopause and menopause.

3. Supports Hormonal Balance 💪 – Whole foods help stabilise blood sugar, support energy, and reduce cravings – essential for mood and weight management as oestrogen levels fluctuate.

4. Helps Manage Hunger and Cravings 🍫 – By balancing protein and fiber-rich carbs, the HAND method keeps you satisfied and curbs cravings naturally, without relying on low-calorie snacks that leave you deprived.

5. Flexible and Sustainable 🌱 – No more logging every bite! The HAND method brings ease and flexibility, letting you enjoy meals with family or friends without the stress of calorie-counting apps.

6. Prioritises Whole Foods for Long-Term Health 🍠 – Instead of processed “diet” foods, the HAND method encourages wholesome ingredients that nourish and energise you from the inside out, supporting metabolism and hormone health.

Challenge Yourself to Use the HAND Method 💥

I know some of you love the control of counting calories – I did too! But I challenge you to try the HAND method and discover the freedom in your food choices. 🌈

For example, a handful of chips or crisps (about 150 calories) can be counted as 1 carb and 1 fat portion. But here’s the difference: a jacket potato, while similar in calories, is more filling, delivers fibre, and is packed with essential nutrients that keep you energised longer than processed chips or crisps.

And if you’re curious to learn more, we have a free guide that explains the HAND method in detail. Drop “guide” in the comments, and we’ll send it to you! 🌟 Let’s focus on freedom, nourishment, and feeling incredible in our skin through every menopause stage. 💖

12/12/2023

"How many of us work out religiously??

Please tell me, what motivates you.

I have a membership for a gym that I absolutely love, but I can't even go to that.

It used to be that I was tired because I was a full-time middle school teacher, but I resigned and my new job is less stressful.

So what is my excuse now?? 🤔"

This is a very common question among the peri women.

It's easy to blame lack of time, energy, or other commitments, but deep down, we know there's more to the story.

If you resonate with this struggle, especially during perimenopause, I want to share a simple approach that has worked wonders for me and countless others in the Meno-Fit Fat Loss Method.

1. Start small - 3 x 10-minute workouts to begin with. Anything that takes 10 minutes doesn't require lots of motivation.
Don't think about losing weight at this stage; just think about getting your workouts done. Forget the gym for now; it's a whole new motivation expectation.

2. Start at home with some dumbbells. Once there's a habit in place, you can take yourself to the gym.
Having a gym membership can be like a self-fulfilling prophecy. Let's break free from that illusion.

3. Create a Google calendar and pop your workouts in there. They're non-negotiable appointments with yourself. Even if you don't feel like it, get it done. It's only 10 minutes.

4. No need for fancy workout clothes and a workout bra straightaway. If you do it first thing in the morning, do it in your PJs.

I HAVE CLIENTS THAT HAVE SUCCESSFULLY CREATED THIS HABIT. REMOVE THE BARRIERS AS THEY ARE NOT REALLY A BARRIER; THEY ARE JUST EXCUSES WE HAVE MADE FOR YEARS AND NOW WE ARE STUCK WITH THEM.

"If you can't do this yourself, ask for help, leave the ego at the door.

Many of our clients stay with us for years because there is accountability built in.

That is okay, no shame in this; it's a smart thing to do.

I have a coach and partner that holds me accountable; otherwise, I may not be this disciplined.

So if you need help creating better habits in 2024, we have 3 spots open.

Drop 'help' in the comments, and we will reach out to you. 🌟

😊 "

P.S. This client of ours only does 3-4, 15-minute workouts each week with our coach Heather but the key is that she is consistent.

08/05/2023

Perimenopausal weight loss, it’s definitely not easy but it’s possible if you can be consistent.

✔️19kg / 42lbs loss in 16 weeks…
🎉We just celebrated her success and this is what she had to say…

“A massive THANK YOU from the bottom of my heart for all the guidance and encouragement: trust the programme both you & Heather have said to me at different stages of my journey so far and that is exactly what I did - even with champagne involved!
19 kg loss so far 🎉💪🏼🎉”

Looking to transform your peri body, we got you!

‼️Very limited spots ‼️

👇🏼Send me a message with the word “Ready” and let’s see if you are the right fit for our program.

20/12/2020

How To Stay In Shape Around The Holiday Period

Let the class begin...

Click the link below and join my challenge

https://www.30dayantidietchallenge.com/start

Address

Milton Keynes
MK57GZ

Website

http://www.deepbodyhealth.com/

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My Story

In 2009 I suffered the most incredible case of postnatal depression which left me feeling totally out of control and dysfunctional.

I want to share how I transitioned from feeling so low to create the life I live now, one where I am cherishing the joy of motherhood, happy the way I look and running my own business helping other women in similar situations have hope and to feel better about themselves.

In 2009, the birth of my second son bought joy and happiness to all our lives.

We all fell in love with him and life began to settle down for me as a stay at home Mum with a baby and a 4-year-old little boy. My partner worked long days so that left me to pretty much do everything else to do with the house and bringing up the boys.

I was a strong and confident female and I was going to do a cracking job. There wasn’t much help available from my Mum as she had her other grandkids to look after, I felt guilty asking for help.

I soon realised bringing two young boys up was no joke. Somedays I didn’t get to brush my teeth until four in the afternoon. Other days I didn’t manage to get out of my PJs, I am sure most Mums can relate to this. Eating food was hit and miss, some days I would eat loads and others nothing at all.

Around 6 weeks later I had started to feel very teary.

I remember arriving on my Mum’s front door and bursting into floods of tears as I handed the baby to her in his carrycot. The next thing I am sobbing on her shoulder and I had no explanation to give her.

I remember the feeling of being alone in a crowded room and the feeling of being covered by a dark cloud in the bright sunshine. People around me told me to get a grip, that I had a perfect house with beautiful kids and that I had nothing to feel sad and down about. No one understood I was all alone on this bleak journey.

My condition was affecting my family so I went to see the doctor who gave a questionnaire to fill out. I scored very high and instantly qualified for anti-depressants. I was shocked, to say the least, and didn’t want to take them but for the sake of my young family and to continue to do my daily jobs, I decided to have them to get through. The doctor advised to take them for 3-6 months.

I had lost all control of my beauty regime, my skincare regime and my sleep.

I looked terrible. Dark circles, spotty dull skin and overweight. Thank God, for the makeup and dark baggy dresses. The anti-depressant started to kick in after 4 weeks. I had stopped crying but still felt miserable and upset most of the time.

One day I decided to take a walk around the Furzton lake which was just opposite my house with my baby in a pushchair. This felt nice so I did it again the next day and the day after. Soon I was enjoying this feeling and this was becoming a bit of a fix for my mental state.

For the first time in months, I felt like there was a ray of sunshine and that I wasn’t alone any more. I started to go out in the evening for a light jog which turned into a short run. It felt like I had achieved something. I was not going to let go of this amazing feeling any time soon.

Shortly after this I came off the anti-depressants and started to train for my first ever 5k Race For Life. I then went on to run a 10k and have since completed 3 half Marathons which I am very proud of.

Years later, I qualified as a Certified Personal Trainer as I fell in love with the RESULTS that you get after exercising and eating a balanced diet.

This was the only thing that kept me going and today it’s made me a better person, mother, businesswoman and partner. The combination is so powerful that it beats many other treatments out there.

I wish the doctor had advised me to exercise, given me some tips about looking after myself, maybe a little leaflet about healthy foods to improve the state of mind before handing me the anti-depressants prescription.

What does Postnatal depression mean?

Postnatal depression is a type of depression that many parents experience after having a baby. It's a common problem, affecting more than 1 in every 10 women within a year of giving birth. It can also affect fathers and partners.

Symptoms of postnatal depression

Many women feel a bit down, tearful or anxious during the first week after giving birth. This is often called the "baby blues" and is so common that it’s considered normal. The "baby blues" don’t last for more than two weeks after giving birth.

If your symptoms last longer or start later, you could have postnatal depression. Postnatal depression can start at any time in the first year after giving birth.

Here are some of the signs according to NHS that you or someone you know might be depressed include:

a persistent feeling of sadness and low mood

lack of enjoyment and loss of interest in the wider world

lack of energy and feeling tired all the time

trouble sleeping at night and feeling sleepy during the day

difficulty bonding with your baby

withdrawing from contact with other people

problems concentrating and making decisions

frightening thoughts – for example, about hurting your baby

Many women don't realise they have postnatal depression, because it can develop gradually.

Myths about postnatal depression

According to NHS, Postnatal depression is often misunderstood and there are many myths surrounding it. These include:

Postnatal depression is less severe than other types of depression. In fact, it's as serious as other types of depression.

Postnatal depression is entirely caused by hormonal changes. It's actually caused by many different factors.

Postnatal depression will soon pass. Unlike the "baby blues", postnatal depression can persist for months if left untreated. In a minority of cases, it can become a long-term problem.

Postnatal depression only affects women. Research has actually found that up to 1 in 10 new fathers become depressed after having a baby.

Here are my 5 tips to self-help if you are facing Postnatal depression:

1- Talk to your friends and family

Don’t try and deal with the diagnosis on your own. You need the support and understanding of those around you. Postnatal depression (PND) is common and with the right help, you will get better.

It can also make negative feelings less frightening to talk them through with someone.

2- Sleep is important

You’ve probably been told to “sleep when the baby sleeps.” This advice may get annoying after a while, but it’s rooted in science. A 2009 report details how women who got the least sleep also experienced the most depressive symptoms. In particular, this applied to women who clocked fewer than four hours of sleep between midnight and 6 a.m. or fewer than 60 minutes of napping throughout the day.

3- Healthy eating

Healthy eating alone won’t cure PND. Still, getting into the habit of eating nutritious foods can help you feel better and give your body the nutrients you need. Try planning the week’s meals on the weekend and even preparing healthy snacks ahead of time. Think whole foods, such as chopped carrots and cubed cheese or apple slices and peanut butter, that are easy to grab on the go. I loved my mums chicken soup with hot buttered bagels. It literally lifted my spirits and kept me nourished while I breastfed my son.

4- Get out and about.

Life with a new baby can be a dramatic shift from your previous world, especially in terms of social life. Try to find time to meet friends and family but also spend quality time with your partner with a date night to help you reconnect.

Try and go for a gentle walk and when you are feeling stronger, try 30-second jog and 30 seconds walk. Exercise will help to lift your mood and this will have a positive effect on the rest of your day. Like I mentioned in my story above, getting out and about for a walk or a jog helped my postnatal depression a great deal.

5- Be ok with Postnatal Depression

You are not a weirdo. Trust me you will come out the other end. You will look back and see what a courageous woman you were. The first step is to recognise your symptoms and second, is to start making small changes to help yourself. If you need to take antidepressants for a short-term, that's ok too. It's good to have the options laid out so you can make the best decision for YOU but remember that anti-depressants should be a short-term fix only.

Farah Kariamburi, Deep Health Practioner