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Penarth Nutrition

Nutrition Advice for busy women from a registered Nutritional Therapist. Optimise your health by improving your diet.

Gain more energy, improve digestion, manage weight, and balance mood with easy to follow nutrition and lifestyle solutions.

28/01/2026

GLP-1 medications can be a useful tool for weight loss, but hormonal changes associated with menopause alter how the body responds to both food and weight reduction.

Eating less sometimes makes it easier to fall short on nutrients that help preserve strength, bone density and metabolic resilience.

This is why some women lose weight but also notice: • Lower energy • Reduced strength • Poor recovery • Increased aches or fatigue

GLP-1 medications change how much you eat. Nutrition determines how well your body functions while you’re eating less.

The goal is not just weight reduction – it’s maintaining strength, energy, and long-term health.

If you’d like some support with your nutrition whilst on a GLP-1 – drop me a message or take a look at the free download in my bio

22/01/2026

Nutrition doesn’t need to be complicated.

You don’t need more rules, more tracking or more meal ideas
You need a clear, realistic nutrition framework to follow consistently

⏰Regular meals
💪🏻Adequate protein
🌰Enough fibre
⚖️Balanced macronutrients

This will help to support energy, appetite regulation, hormonal stability and long-term metabolic health.

When the structure is in place, nutrition becomes easier to maintain - even when life is busy!

If you’d like personalised guidance to help you build a nutrition approach that fits your lifestyle, I offer a monthly support programme or a focused Nutrition MOT.

Just drop me a message or click on my bio 🔗

21/01/2026

Eating out can feel different if you’re on a GLP-1.

For many women, food is part of how we connect with others - catching up over lunch, celebrating with dinner or relaxing with a glass of wine. So when those habits shift, it can feel surprisingly emotional, not just practical.

The key is remembering that social eating is about more than the food itself.

You can still enjoy the experience by: • Choosing protein-based meals that are easier to tolerate • Sharing dishes if portions feel too large • Eating slowly and listening to your fullness cues • Focusing on conversation rather than what’s on your plate

It’s also common to drink less on GLP-1s. If alcohol feels less appealing, that’s your body giving you feedback - not something that needs explaining or apologising for.

What matters most is that you continue to nourish your body properly, even when your appetite is smaller.

With the right food choices and a bit of planning, it’s absolutely possible to enjoy meals out while still supporting your health and wellbeing.

If you’re using a GLP-1 medication and finding these changes a little tricky to navigate, get in touch for some personalised advice or take a look at my free download.

Caren 🍏

15/01/2026

🥣These breakfast ideas are protein-rich and easy to prepare which is why they support sustainable nutrition - not short term fixes

🥄When meals are simple and repeatable, blood sugar control, appetite regulation and energy levels are far more likely to stabilise over time.

👩🏻‍💼This is especially important for busy women juggling work, family life and changing nutritional needs

🤔Spend a little time finding three breakfasts you enjoy, that fit your lifestyle, support your health goals and keep you satisfied until lunch

❤️Simple foundations, done well, make nutrition sustainable

01/01/2026

January often comes with a sense that we should be doing something new. 
Optimising. Resetting. Fixing.

But for many women I work with, the issue isn’t a lack of effort or knowledge it’s that their body hasn’t had enough regular input for a long time.

Long gaps between meals, inconsistent eating patterns and under fuelling can quietly drive fatigue, cravings, poor sleep and that feeling that “nothing works anymore”.

Regular eating patterns aren’t exciting. They don’t trend well online. But they are one of the most effective ways to stabilise blood sugar, lower stress signals in the body and make everything else work better - especially in midlife.

Before fasting, supplements, carb cycling or hormone “hacks”, start here: 🥙Consistent meals ⚡️Adequate energy 🥗Predictable nourishment

If nutrition feels overwhelming, try implementing a regular eating pattern – then you can move forward with more adjustments if you need them.

Drop me a message if you have any questions!

11/11/2025

Creatine is usually associated with athletes trying to build muscle.

✳️But for women in midlife, it may offer additional benefits.

As we age, and especially during peri- and post-menopause, our natural creatine stores decline.

Creatine:
🔹 Supports muscle and bone health
🔹 Can reduce fatigue by improving how efficiently our cells produce energy 🔹 New research suggests it could support memory, concentration and cognitive function. Some studies even point to a role in easing “brain fog,” particularly when sleep is disrupted.

Creatine isn’t a magic pill but it’s one of the most studied supplements available and its potential for women in midlife goes well beyond muscles.

For me, that makes it worth paying attention to.

15/10/2025

Fibre isn’t the most exciting nutrient BUT when it comes to managing weight and supporting hormones, it’s worth paying attention to how much we’re including.

If you’re on a GLP-1 or eating less to manage weight, you have fewer opportunities to get the nutrients your body needs.

Fibre-rich foods like cruciferous vegetables, beans, oats and flaxseed deliver vitamins, minerals and antioxidants alongside steady energy.

So while protein often gets most of the attention, fibre quietly supports nearly every system involved in healthy, sustainable weight loss.

✨ If you’re finding it hard to balance nutrition while managing your weight with or without a GLP-1 this is something I work on closely with my clients to help them feel nourished, energised, and in control.

Have a quick look at my website for more info - there are lots of free resources

13/10/2025

Many women notice food or drink seems to make hot flashes worse - BUT the science is nuanced and that’s why a personalised approach matters.

🍷Alcohol acts as a vasodilator and can worsen flushing and sleep quality. This effect varies by person and by drinking pattern, so it’s worth testing in your own routine.

☕️Caffeine has been associated with greater vasomotor symptoms in observational studies - that doesn’t mean everyone must avoid it, but for some women a simple afternoon/evening cutoff reduces frequency and intensity.

🌶️Spicy foods (capsaicin) are mechanistically likely to trigger flushing because they activate heat receptors and cause vasodilation. If you suspect a link, reduce spice and observe the effect.

🍭Blood-sugar dynamics matter. Research shows associations between vasomotor symptoms and markers of glucose/insulin dysregulation. This means rapid sugar spikes followed by dips can amplify the body’s stress responses (cortisol) and make vasomotor symptoms worse.

💡Another note: nocturnal/overnight glucose dips can provoke hormonal counter-responses (cortisol/adrenal output) that fragment sleep and may be perceived as night sweats/wakefulness this is worth considering if you wake around the same time each night.

However!

Not every woman reacts the same way. That’s why a personalised approach matters.

Try this 2-week experiment:

✳️Choose one trigger
✳️Track your hot flashes (0–10) and sleep quality for a baseline week.
✳️Reduce or adjust that trigger the following week.
✳️Compare notes and if symptoms improve, you’ve found an easy adjustment.

🔗If you need more info on how to plan your meals in menopause - I have a free download on my website link

08/10/2025

Many people start GLP-1 medication and think the injection alone will take care of weight loss.

BUT - what you eat and how you support your body matters.

Here are some of the most common mistakes I see:

1️⃣ Insufficient protein - increases the risk of muscle loss, can lead to hair loss and may stall weight loss.
 2️⃣ Skipping Meals - With reduced appetite it is easy to miss meals but this has a knock on effect on energy, nutrient intake, digestion and it’s a really bad habit to get into going forward!

3️⃣ Processed Foods - If you’re not hungry something quick like toast or a cereal bar might seem like a good option but consistently choosing these low nutrient foods might mean you are missing key vitamins and minerals
 4️⃣ Gut Health - GLP-1s impact the gut so the digestive process needs a bit more TLC otherwise symptoms like constipation, bloating and sluggish digestion are made worse

5️⃣ Not Building Habits - GLP-1 is temporary, but sustainable eating patterns last.

With the right approach, GLP-1 can be a powerful kickstart but nutrition, protein and daily routines are what make success stick.

If you’re on GLP-1, focus on balance, variety and simple, sustainable tweaks.

There is a free download with more tips in my bio

06/10/2025

Sometimes nutrition can seem complicated.

Do you go low carb? Should you cut calories? Is fasting the answer?

You don’t need complicated rules!

What matters most in menopause nutrition is creating meals that work with your hormones, not against them.

When oestrogen and progesterone start to fluctuate, your blood sugar, energy and weight can feel more difficult to manage.

A hormone-friendly plate helps bring balance back: it keeps you fuller for longer, reduces cravings and supports better sleep and mood.

Think of it as a guide not a diet.

By focusing on vegetables (especially cruciferous options like broccoli and kale), prioritising protein, including the right carbohydrates and adding healthy fats, you naturally cover the nutrients your body needs in this stage of life.

Foods like soy and flax seeds can also gently support hormone health.

If you want support in creating a personalised plan – just send me a message or take a quick look at my website

Caren🍏

26/09/2025

It’s easy to personalise granola and the flavour and the mix of nuts and seeds supports everything from hormone health to energy and balanced blood sugar.

Here are a few nutrient highlights:
 Magnesium → add extra almonds, pumpkin seeds or cashews (great for sleep and joint health)
 Zinc → try pumpkin seeds, pine nuts and sesame seeds (important for immune support)
 Calcium → sesame seeds, tahini or chia seeds (key for bone health)
 Selenium → just a couple of Brazil nuts (helps with thyroid and metabolism support)
 Vitamin E → sunflower seeds, hazelnuts, almonds (antioxidants for skin and healthy ageing)

Serving ideas: 🥣 With Greek yoghurt and berries – a high-protein breakfast that balances blood sugar.
 🥣 With cottage cheese and nut butter – protein + healthy fats for sustained energy.
 🥣 As a topping for chia porridge or overnight oats – crunch, fibre, and hormone-friendly nutrition.

Granola adds nutrient variety and can be a simple part of a balanced meal plan that helps with sustainable weight loss, supports gut health and keeps you fuelled through the day.

👉 Let me know your favourite way to enjoy it!

22/09/2025

When it comes to protein, it’s not just the grams that matter it’s the quality and what comes with it.

Many foods marketed as “high-protein” are ultra-processed and come packaged with added sugars, refined carbohydrates, or preservatives that don’t support long-term health.

This is especially important in midlife, where the goal is not only muscle preservation but also hormone balance, gut health and reducing inflammation.

Whole-food protein sources bring more than just amino acids: ✔️ Vitamins and minerals (iron, zinc, B12, calcium) ✔️ Healthy fats (omega-3s in fish, CLA in dairy) ✔️ Better satiety without the additives

Although a protein bar or fortified yoghurt can be convenient, it’s best to get most of your protein from whole foods that provide a wide range of nutrients

If you’re looking for protein filled breakfast ideas there is a free download linked in my bio

Address

All Appointments Now ONLINE. Penarth Physiotherapy Practice & Pilates Studio The Courtyard Victoria Bridge
Penarth
CF643

Telephone

+447999552473

Website

http://www.penarthnutrition.co.uk/

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Eat your way to a healthier life

Striking a balance between eating for both health and pleasure is sometimes fraught with complications, and possibly confused by marketing messages from food manufacturers.

There is a wealth of advice on the Internet and in the press every day stressing the importance of specific foods or nutrients. This information is sometimes not based on scientific evidence, is misleading and can be overwhelming.

I can help you to decide which foods are appropriate for you and we can work together to formulate an eating plan that fits in with your lifestyle.

Give me a call today for a free 10-minute chat to see if an appointment with a registered nutrition practitioner could help you.