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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.

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

17/09/2025

Starting a GLP-1 can feel like a big step.

Many women are left unsure about what to eat, how to handle side effects or how to maintain results long-term.

That’s why I created my Online GLP-1 Nutrition Course a simple introduction to how food and lifestyle can support your weight loss journey and keep you healthy while losing fat.

You’ll discover: ✨ What GLP-1s do in the body ✨ How to use nutrition to manage side effects ✨ Lifestyle habits that make the biggest difference

Plus, you’ll get recipes, meal ideas and clear action points so you can put everything into practice straight away.

💡 The course is currently £30 but will increase to £55 next month.

Tap the link in my bio or send me a DM if you’d like more details.

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.