Nutrition with Millie, The Fisheries (2025)

30/04/2025

I hope you’re taking a moment during this heatwave to stare at the sunset for a while

❤️🧡💛

29/04/2025

Had a big shift with alcohol in the last month. My partner got mugged and it made us reassess the vulnerable position alcohol can leave us in. So we cut it out for a couple of weeks and it’s just carried on that way. And I wanted to share my experience so far..

I’ve really noticed a shift in my energy, my thoughts and priorities.

I’ve done alcohol free stints before and not really noticed any change but this time feels very different. Thanks to awesome 0.5% beers and CBD drinks I still get a “treat” “wind down” or whatever else I was drinking for. And I think I’ve convinced my brain they equal the same reward which is great! I caught myself thinking as I opened nosecco mid afternoon at the weekend. “Haha I can drink whenever I want guilt free!” ..🤔

I’m waking up tired still but the fog clears so quickly and I’ve noticed I need less sleep than normal. My mind feels clear and more focussed.

I’ve definitely shifted a bit of weight. Nothing massive but just the bloated sluggish weight.

I feel a thousand percent calmer. And I feel happier generally. As an overthinker I still have a lot of challenges in my thoughts but happiness feels more easily accessible.

Most of all I feel like I’ve got more time. Like my thoughts are more spaced out and my evenings and weekends feel restful rather than a rushed recovery.

Im sure I’ll still have the odd night where I have a few drinks but for me, right now this is feeling really good. Has anyone else noticed this with cutting down on alcohol?

Would love to know your thoughts! 👇🏼

17/03/2024

✦ How I support my clients, find the latest research & my thoughts on wearable health tech ✦

Hello people! I’m excited to announce I’m going to start a weekly blog where I pick a few questions I get asked a lot and answer them on my blog! Anything from my favourite yoga pose to what keeps me from burn out when I’m busy. If you’ve got a questions drop it in the comments and I’ll add it to the list!

Snippet from this first release today:

Q: How do you assess client’s nutritional needs and develop personalised treatment plans?

By the time I write a clients nutritional plan we will have spent over 90 minutes together. We will have discussed their medical history, health goals, an assessment of each system of their body to understand in depth what is going on with their hormones, liver or gut health for example. Before our session they will send me a 3 day food diary and I will look into their nutritional needs. I will have received their bloods or other test results to assess Finally, during the session I am doing some intuitive assessment of how they hold themselves, their values, the beliefs they have and if they have the energy to crack on straight away. Some clients come to me so depleted they need a couple of weeks of nourishment just to stabilise their energy before we can action a nutrition plan. I’ll pull together a 12 week top-line timeline which we will work through over our fornightly appointments, and a detailed protocol. During each session we select one or two key habits to track to bring the plan into action.

Q: How do you support clients during your programmes?

Two weeks between appointments can seem a lifetime if you have emotional issues around food so sometimes a client will drop me a message in the Nutrition with Millie app to ask a quick question or to vent if they are feeling out of control with food and it means we get these mini moments of support between appointments if needed.

The app also has a habit tracker, their protocol, and this links to nutrients, food sources and recipes. This is my clients favourite feature as they are filtered specifically for their health plan... More on the blog... (link in bio!)

11/03/2024

Craving something sweet AND soothing for PMS? 🌙✨

When PMS hits, it can leave you feeling like crying at the slightest thing and so emotional and sensitive, feeling like nobody understands you. But, did you know the right snacks can soothe your symptoms? 🌹🌿 Here are 3 PMS-friendly snacks to keep you nourished and balanced. Let’s dive in!

🍉 First up, watermelon slices drizzled with a hint of lime. Why? Hydration is key during PMS, and watermelon is 92% water plus a sweet treat that won’t spike your blood sugar. Lime adds that zesty twist and a dose of Vitamin C.

✦ Almonds are the unsung heroes of PMS snack-time. Packed with magnesium, they help ease cramps and combat irritability. A small handful can shift your mood from stormy skies to a serene sunset.

🥑 Avocado toast sprinkled with flaxseeds, anyone? This powerhouse snack offers omega-3 fatty acids and fibre to fight bloat and stabilise mood. It’s quick, easy so delicious.

Did you know? 🤩 Over 75% of women experience PMS symptoms – you’re not alone! Increases snacks like these can make waves in managing your symptoms.

Now, imagine combining these smart snacking choices with more nutritional therapy and rejuvenating yoga... That’s exactly what my Empowered Wellness: Yoga & Nutrition for Women offers.

🌷 It’s not just about bending and stretching; it’s about aligning your wellbeing with your lifestyle.

“Your classes were so deeply nourishing for my body and mind, and I left every one feeling de-stressed and energised.” 🥰

Ready to transform your relationship with PMS and wellness?
👉🏻 Share this with someone you’d love to bring with you on this journey.

This isn’t about quick fixes. It’s a commitment to your health, understanding the ebb and flow of your body, and supporting it with grace.☽♡

So, what are you waiting for? Join me and start nurturing your body with every cycle. 🌻✨🌷

hit me with DM below and I’ll message you the link x

25/02/2024

Try these three delicious and restorative yoga poses next time you get painful period cramps. If you don’t have a bolster you can use a cushion - maybe folded if it’s very soft.

Supported child’s pose:
Come in to a wide leg child’s pose toes together and bring the bolster lengthways in front of you. Slowly draw the body down onto the bolster and become aware of the support of the bolster under the belly. Use an extra cushion or blanket on top of the bolster if your hips feel a bit tight.

Supported bridge extended:
Lie down on your back, soles of the feet on the mat hip distant apart, shoulders down the spine and neck long. Inhale, then exhale as you lift the hips and place the bolster under the sacrum at the base of your spine. Either stay like this or gently extend one leg long, maybe both.

Support deer / twist:
Place the bolster lengthways down the centre of the mat. Turn sideways to the bolster with the end of bolster at your hip. Sit comfortably, ideally with your knee behind your foot rather than crossing them. Then twist over the bolster on an inhale and exhale as you lay down onto the bolster. Try turning your head the opposite way to your knees.

Give these a go and let me know if they help.

25/02/2024

Who loves to meal prep things like soup but are sick of it by day 3??

Don’t forget a meal prep can be all about the things you add to it each day. Try these ideas if your meal prep needs a bit of excitement.

✨ toasted seeds
✨ raw or roast chickpeas
✨ Smokey tempeh
✨ hummus
✨ chill flakes & yoghurt
✨ rocket with balsamic glaze
✨ frozen / fresh spinach mixed in
✨ 1/2 an avo

What do you like to add to your meal prep dishes?

24/02/2024

✦ 3 things I look out for in clients with painful periods ✦

1. Are they skipping breakfast: Breakfast is often touted as the most important meal of the day, and for good reason, especially when it comes to menstrual health. Research suggests that regular breakfast consumption reduced menstrual symptoms such as cramps and mood swings and may help regulate menstrual cycles - reducing the risk of menstrual irregularities.

2. How are their stress levels: When we’re stressed, our bodies release cortisol, the “stress hormone,” which can disrupt the delicate interplay of reproductive hormones like oestrogen and progesterone. Incorporating stress-reduction techniques such as meditation, breathing exercises, and physical activity can helps mitigate the impact of stress on menstrual health.

3. Are they exposed to chemicals: Endocrine-disrupting compounds found in plastics, pesticides, and personal care products, can interfere with hormonal signalling and contribute to menstrual irregularities and discomfort. To reduce exposure to these harmful chemicals, opt for organic produce, choose glass or stainless steel containers instead of plastic, and select personal care products labeled as “paraben-free”.

Pick 1,2 or 3 and let me know below which one you’re going to work on over the next few weeks.

And if you’ve tried all these things and feel at a loose end with your PMS, book in to a Cycle Mapping Testing & Analysis today to soothe your periods once and for all. You’ll get the test kit, interpretation and a one hour strategy session to chat through.

23/02/2024

Hello,

For any new followers I’d love to say a big welcome and thank you for being here!

I’m a nutritional therapist, yoga teacher and health coach specialising in women’s health, happiness and hormones. Hopefully, even if you aren’t a woman you can still get some useful tips and health hacks here :)

A little about me:

✦ I live in a small flat in east London, stuffed with art and mid century furniture. I love the buzz of the city but I also love to escape to a big expanse of nature quite often. I need to see mountains again Gandalf! 🗻

✦ I have a cat called Koko, she’s got 3 legs and I adopted her just before she got her leg amputated. We’ve been pretty inseparable since she came home that day 😻

✦ I used to work in the fantastical world of Theme Park Design (yep, real life Rollercoaster Tycoon) and still get involved in the odd project to stretch the creative muscles beyond instagram posts 🎢

✦ I wear a tonne of patterns and animal print, love musicals, rock music and bad puns. I have genuinely thought about trying to combine my loves and create recipes around classic rock songs - Bohemian Raspberry Rocktail anyone? 😆🍓🤭 I know, SO bad.

✦ Oh and I LOVE food. I’ve been a vegetarian my entire life so the recipes I recommend to my clients are plant based, nourishing and absolutely delicious 🌿🥦

If you’re interested in working with me, I’m running a workshop where I blend yoga, nutrition and lifestyle this Sunday, or book in for a 30 minute chat through your health goals and steps toward getting you there.

Millie x ⚡️

22/02/2024

Hello lovelies!! So I am VERY EXCITED to announce my new ⚡️ WORKSHOP ⚡️!

It’s something I’ve wanted to launch for ages - uniquely blending yoga, nutrition and coaching. This will be a restorative slow flow yoga, meditation and nutrition workshop, aimed at supporting hormone balance and reconnecting to your body and soul. And I’m running it on a full moon cos it’s magical! 🌝

This is the first in the Luna Life series (I keep swinging between this and the Empowered Woman - what do you think), designed to nourish body, mind and hormones. I will guide you through blissful poses during a restorative slow flow yoga session, aimed at reconnecting you to yourself and using the breath to guide the body into deep relaxation. Throughout the practice I’ll educate you on how to support your hormones naturally through nutrition and lifestyle. This is a unique blend of movement and tactile learning aimed at empowering you with the knowledge about your health and hormones. Finally I’ll take you through a meditation and short journalling practice to clear anything that is holding you back.

You’ll leave feeling empowered, relaxed and with a deeper understanding of your body.
What you’ll get:
- Guided slow flow yoga practice woven with nutrition and lifestyle knowledge
- Meditation and Full Moon journalling session to reflect and clear
- Handout to take away including nutrition and lifestyle advice to support your hormones
- Discount off future workshops within the Empowered Women series

Luna Life : Reconnect : A Workshop for Women
This Sunday. 24.02.2024
2 - 4PM - £15 [ONLINE]
Link in bio

I will be running this at The Refinery in a few weeks time (24.03.2024) if you’d prefer to experience this in person. No experience required and suitable for any age or life stage.

Hope to see you there,
Health and high fives x

18/02/2024

✦ HAVE YOU BEEN TRYING ALL THE WRONG THINGS WHEN IT COMES TO MANAGING YOUR PERIOD PAINS? ✦

Have you been in a monthly battle with PDM (Primary dysmenorrhea recurring period pain that isn’t due to another medical condition), disrupting your routine, dampening your spirits and leaving you defeated. Perhaps you’ve tried the usual suspects: painkillers, hot water bottles and herbal teas. Yet, the pain persists, and you really don’t want to go on the pill.

But what if I told you that there’s a different path — one that doesn’t involve just managing the symptoms? It’s time to step away from the familiar and embrace a fresh perspective.

✦ Your hormones, immune system, and nervous system dance together during your menstrual cycle. When harmony falters, pain emerges. It’s not just about uterine contractions; it’s about imbalances - but where? By searching the internet your can play the game of trial and error - upping your anti-inflammatories, taking agnus castus or increasing whole grains, nuts and seeds to boost your B6. This could absolutely work, but for some who have felt like they’ve tired everything, you might be overlooking other issues.

So, let’s break the cycle of frustration and delve into personalised solutions. With hormone testing and my expert analysis, you can get the answers to transform your cycle.

Empower yourself with knowledge. Understand why your body rebels, and reclaim control. Because you shouldn’t have to settle for agony. Your period deserves better.

Book in to a Cycle Mapping Testing & Analysis today to rewrite Your Period Story. You’ll get the test kit, interpretation and a one hour strategy session to chat through.

Type PMS below and I’ll drop you a DM or head to the link in bio for more details.

Nutrition with Millie

30/04/2025

29/04/2025

17/03/2024

11/03/2024

25/02/2024

25/02/2024

24/02/2024

23/02/2024

22/02/2024

18/02/2024

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