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Nutrition For Women

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Nutrition For Women

Empowering Women to take back control of their health to look and feel amazing!

21/09/2022

Lets talk about phytoestrogens.
These are naturally occurring plant-based chemicals, which are structurally similar to oestrogen and exert a weak oestrogenic
effect. The great news is that you can
use them to gently help rebalance your hormones. Chickpeas and cauliflower are rich in isoflavones making this recipe a delicious and easy way of taking control of your hormones.

Why are phytoestrogens so important as we get older? They’re useful for all women but especially if you are going through the perimenopause, have endometriosis, fibroids or PMT (any symptoms at all during or in the run up to your period).

Check out the ingredient list below:

Ingredients:
2 tbsp coconut oil
3 tbsp medium curry paste
2 large onions, sliced
1 red pepper, chopped
1⁄2 cauliflower, broken into small florets
240g dried chickpeas, soaked and rinsed then drained
400ml hot vegetable stock
Handful fresh coriander, chopped or torn, to serve
Salt & pepper, to taste

Let’s look after ourselves and try to find that perfect balance by fueling our body with nutritious foods.

19/09/2022

Are you struggling with low energy, little motivation and just don't feel like yourself? What if I told you that there are thousands of women who feel the same . But as the quote says...."some of the best days of our lives haven't even happened yet".

If you're ready to take back control and regain your zest for life. I can help. I offer a Hormone Reset Plan for women 40+. This includes combination of one to one consultations, diet plans and hormonal supplements. Dm me to book a free 30 minute consultation.

Happy Monday and have a wonderful week.🥰

16/09/2022

Happy Friday everyone! Im stepping out into nature this weekend to reset after a long week.

It's so important to have some time for yourself to reset by doing something you love. What will you be getting up to? Comment below and let me know. Have a great weekend. 🥰🍂

14/09/2022

New research on Osteoporosis has found that certain diet and lifestyle choices can help decrease symptoms, or in some cases, prevent the disease altogether.

Take control by implementing these 5 tips into your diet & routine:
-Consume foods with natural oestrogen such as tofu, beans, lentils, chickpeas and flaxseed
-Avoid smoking and drink alcohol and caffeine in moderation. They interfere with Vitamin D and Calcium absorption
-Practice regular load bearing exercise involving light weights or resistance training
-Consume foods rich in Vitamin C, D, K2, Magnesium, Zinc and Calcium to promote bone health
-Incorporate foods dense in Omega 3 fats into your diet to prevent bone loss

Instilling these lifestyle habits in our lives will go a long way for our bone health. It is important for women of all ages to follow this guide to prevent future bone loss.

12/09/2022

Setting a Wellness Vision is the first thing I do when working with clients. In this vision, my clients set out the endpoint they want to achieve and this helps them stay motivated and focused. For some people, this goal could be fitting into a particular dress size, for others it is regaining the ability to enjoy activities like skiing or swimming. In my experience, it is this Wellness Vision that drives people to make real progress. In the sage words of Steve Jobs, “If you are working on something exciting that you really care about, you don’t have to be pushed, the vision pulls you”.

If you want to take back control of your health and regain your Zest for Life why not book a free 30 minute call to see how I can help? Check out the link in my bio for more info.

11/09/2022

Vitamin C is needed for the synthesis and maintenance of collagen. It aids its production, as it has an active role in collagen synthesis. It also acts as a glue that binds collagen fibers together. What’s so good about collagen? High collagen levels provide your skin with a more supple, youthful appearance and will “plump” your skin cells so fine lines seem less noticeable.

Swipe to read the benefits of Vitamin C as well as some key foods to add to your diet to boost your Vitamin C & collagen levels.

09/09/2022

Do you suffer from bloating? Feel uncomfortable after every meal? Here are my top 5 tips to help you take control.

1. Get your digestive juices flowing by thinking about your food and how delicious it’s going to be. Saliva contains enzymes that are ready and waiting for that first bite!
2. Take 2tsp apple cider vinegar in a little warm water 5 minutes before a meal
3. Eat slowly and consciously, taking care to chew each mouthful
4. Try a gentle walk after meals for 15 minutes - this helps with the digestive process
5. Pineapple and papaya are natural food sources of enzymes and worth bringing into your diet.

At the end of the day, bloating is your body telling you that something isn’t completely agreeing with you. Let’s look after our bodies and fuel them with the right foods 💪🏻

07/09/2022

Hi there! I’m Anne Marie, and I’m a registered Nutritional Therapist and health coach. Welcome to my page! 🥗⚖️💪🏻

I have a wealth of experience in women’s health I believe that midlife is the time to get in tune with your body, to identify and address any niggling health issues that have the potential to develop into more serious concerns down the road.

I understand that many women struggle to achieve and maintain a heathy weight it is important to consider that underlying health conditions may be inhibiting weight loss such as thyroid and adrenal imbalances or oestrogen dominance, overburdened liver or blood sugar imbalance. Vitamin and mineral deficiencies may also be holding you back! I will show you that simple, lasting changes to diet and lifestyle can support you not only to survive but to thrive! Choosing foods that are right for you will allow you work with your natural rhythm, not against. Life is full of challenges and uncertainty. Build the resilience from within to become the very best version of yourself and live the life that you deserve You’re worth it!

I will be posting weekly nutrition content and advice on this account to guide you along your health journeys

Click to book your FREE 1-on-1 consultation call and to find out more about Nutrition for Women and the programmes we provide! https://www.nutritionforwomen.ie/

07/02/2022

Hello Ladies,
Tip no. 10/10 Secrets of Weightloss

Ask for Help....
This is often the thing most difficult to do and the main thing standing in most peoples way. . You know what you SHOULD be
doing, but the information alone is not
enough. Staying motivated is the hardest
part of any plan.
The starting point should be creating a vision for
where you want to be. Think about what your goal is
and how you will feel when you get there. It’s useful to
write this down and refer to it regularly to remind
yourself where you’re headed – maybe every day.
Keeping a food diary is one of the best ways to stay
on track. Actually writing down what you are eating and
drinking is very illuminating. You’ll also want to keep a
weekly meal planner, so that you can get your head
around shopping and prepping your meals. This way,
it’s less likely that you will stray from your path.
The single best way to stay in the zone is to have a
buddy or coach who can give you a nudge or call you
out if you start to go off piste. I’d say this is the single
biggest thing that makes the difference between
reaching your goal and actually staying there. That’s where health coaching comes in. You can do ALL
of this yourself, but having someone on your side
and keeping you accountable will ensure all that
good work doesn’t go to waste.
As a nutritionist and health coach, I help people
just like you change the way they think about food
and lose weight for good. They regain control
around food, and have the confidence to live
their lives without being ruled by what they eat.
If this sounds like what you need right now, book
a free call with me to see if my approach is the
right fit for you.

www.nutritionforwomen.ie

01/02/2022

Hello Ladies,
Secret 9/10 of lasting Weightloss

Keep Your Hormones Happy!

Some common hormone imbalances
can work against you when you want to
lose weight. Three of the main ones are
the stress hormone cortisol, which
knocks blood sugar out of balance,
keeps cravings in full flow and ensures
fat stays around the middle. Stress
hormones rise too high during and after
particularly stressful events (and they
can stay high for years after), and even
the drip, drip, drip of everyday events has
a negative impact.
The second is your thyroid hormones. The thyroid is
the body’s internal motor. Low levels are typically linked
to low energy, constipation, low s*x drive, cold hands
and feet, (weirdly) a disappearing outer third of your
eyebrow, and an inability to lose weight. If any of these
resonate, it’s worth asking your GP to test your thyroid
levels. It’s also important to know that many people are
‘sub-clinical’ – their hormone levels are low but not yet
quite low enough for the GP to prescribe medication.
Additionally, even if you have a diagnosis and are taking
thyroxine, it’s entirely possible that you still don’t feel
great because the hormone the doctor measures is
only part of the picture.
The third hormone is oestrogen, an obesogen that
can make you put on weight when levels in your body
get out of balance. Very heavy or painful periods (even
a diagnosis of fibroids or endometriosis) can be an
indicator of too much oestrogen.
If you suspect that any of these hormones might be
out of sync for you, it’s worth knowing that private lab
tests are available to diagnose a problem that a
nutritional therapy plan may help resolve.

24/12/2021

Hello Ladies
Tip 8/10 - Secrets to lasting Weightloss

TAKE SELF CARE SERIOUSLY

You should know that only you hold the
key to make yourself happy. The more
you look after your self-care (doing lots
of nice things for yourself just for the joy
of doing it), the happier you will be and
importantly, the less you will rely on
biscuits and chocolate (or whatever
your trigger foods are) to make you happy.
These normal ‘rewards’ are short lived and usually
followed by recriminations. If you truly want lasting
change, you need to find ways of regularly getting
that feel-good feeling from other things.
Build in more appropriate ways of making yourself
feel better and look forward to non food related
treats. For example, choose to spend 5 minutes
walking out in nature to recharge
your batteries rather than to grab a handful of biscuits.

www.nutritionforwomen.ie

16/12/2021

Hello Ladies,

Tip 7/10 Secrets of Weightloss

MAKE EXERCISE YOUR LIFE!

Only 50% of people exercise and 32%
exercise regularly. When you exercise
regularly, you burn energy, strengthen
your muscles and bones. In addition,
working out regularly (whatever that
means for you) leads to more energy,
which leads to more movement.
Exercise also improves mood. Not only will you
feel better about how you look, exercise stimulates
brain chemicals called neurotransmitters that leave
you feeling happier and more relaxed. And the
happier and more relaxed you feel, the less likely
you are to turn to junk foods to compensate.

www.nutritionforwomen.ie

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76 Avoca Park
Dublin
A94CV90

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 4pm
Thursday	9am - 5pm
Friday	9am - 5pm

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Website

https://www.nutritionforwomen.ie/

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