Nutrition4Change

17/10/2025

World Menopause Day 18th October
🌱Your diet & exercise habits will play a key role in how you experience Menopause & in looking after your long term health
🌱Hormonal changes at Menopause affect your
Weight & Body composition
Heart Health
Bone Strength
Focus on these simple changes at Perimenopause:
🌱Increase phytoestrogens like flaxseeds, sprouted foods, soy
🌱 Get sufficient calcium intake for example from sardines, salmon, tofu, soy, fish, yoghurts, almonds
🌱Test your Vitamin D levels especially in October & supplement if low
🌱Engage in weight training to build muscle which helps reduce abdominal fat ( muscle burns when we are resting )
Any other questions please DM me 👌

05/10/2025

🌱Fibre is key for oestrogen detoxification & many other health benefits (as reported in New Scientist 2025 ) & our daily consumption of fibre often falls short of the recommended 30g
🌱Black Beans pictured here but all other legumes ( beans, lentils & chickpeas) are HIGH IN FIBRE
🌱 Autumn soups with beans or lentils & chickpea or bean stews are great way of adding fibre to your meals
🌱 Legumes are also inexpensive ( I buy organic tinned varieties ) & help to balance your hormones especially if you have an oestrogen dominant condition like PCOS or Fibroids
🌱 If you are looking for inspiration on how to add beans to your meals check out Bold Beans by Amelia Christie-Miller Or DM me for some wonderful warming Autumn bean recipes 👌

05/10/2025

15/09/2025

Bowel movements change quickly for some people when they change their environment- clients often complain of constipation so eating fruits & vegetables with skin & pith, fibrous nuts & seeds , lettuce & you can’t see them but added 2 prunes ! 👌

11/09/2025

Tinned fish - inexpensive & full of Omega 3s which are great for female hormone production Enjoy 👌

09/09/2025

Don’t make it complicated- focus on the basics which is
🌱eat vegetables at every meal - ideally 1/2 your plate to get enough fibre
🌱eat slow releasing whole grains like sourdough & rice noodles
🌱protein from eggs, beans & pulses & fish & hormone free meat
🌱eat essential fats including olive oil, oily fish, avocado & nuts

🌱Planning your meals ahead especially where to pick up a healthy lunch when out or travelling can ensure you stay hormonal balanced throughout your day 👌

30/08/2025

Weekend reading of the 2025 New Scientist edition of “HOW TO THINK ABOUT NUTRITION “ was great insight into latest nutrition science. Too much to include in one post but here are 5 things I learnt which I hope you find interesting/ useful 👌

25/08/2025

Healthy food choices are always easier if enjoyable 👌 Switching out half the oats for almond flour makes this lower in starchy carbs which is great choice if you are have insulin resistance such as with PCOS & looking to regulate blood sugar & your periods 👌 Enjoy

24/08/2025

Are you purple deficient ? -different colour foods provide different health benefits & purple foods contain Anthocyanins - powerful antioxidants which protect our cells from free radicals, reduce inflammation & support heart & brain health 👌
What purple 🍆foods are you going to include in your diet this week 👌

19/08/2025

3 ingredient protein pancakes which can be prepped night before & enjoyed as Savoury or Sweet Breakfast or Snack next day - 3 🥚 , 75g almonds & 🍌 Enjoy 👌

18/08/2025

Eat more vegetables 🌽 🍆 🥬
Eating 8 portions of vegetables daily is the real target ( 5 is old nutritional science) so tips to help :
🌱Start day with a Savoury Breakfast
🌱Enjoy a side salad at lunch or with your evening meal ; nothing fancy bag of mixed leaves is great
🌱Midweek make point of stopping at local store to buy some different vegetables from your normal weekly shop ( I always get inspired by seeing vegetables especially this time of year
🌱Keep frozen vegetables in fridge for end of week
🌱Eating out - have vegetable starter or swap out your fries for salad
Enjoy 👌

22/07/2025

Eating Post Training
At Perimenopause & Beyond if we want to
🌱get the most benefit from our exercise: for example repairing & maintaining lean muscle mass which is declining at this age 🙁 then
🌱eating 40g protein within 1 hour of exercise
🌱eating 3G per kilo of body weight of carbs within 2 hours of exercise is recommended by
🌱using a Protein powder together with soaked oats/other grains together with higher carb fruits ( I love using frozen pineapple or mango) can help you achieve this especially with if you are short on time
Enjoy 👌