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Monday 11:30am - 1:30pm 7pm - 8:30pm Tuesday 9:30am - 1:30pm Wednesday 9:30am - 1:30pm Thursday 9:30am - 1:30pm 7pm - 8:30pm Friday 9:30am - 1:30pm

Food First Health

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Food First Health

I'm Susan and I specialise in helping women just like you to prepare their body for pregnancy and be

10/10/2024

I’ve been pretty quiet on here over the last few months.

But October is World Menopause month and I couldn’t let it go by without giving you all an update on my journey to date.

February 27th this year was the day I entered surgical menopause. Surgical menopause isn’t spoken about enough. There is very little good quality information available to women who are faced with the decision (or need) to have their ovaries removed.

For me, it was a preventative measure. As a BRCA2 carrier, my risk of ovarian cancer was much higher than the average so it made sense to me to do what I could to reduce that risk. For many women, their decision is driven by need - a cancer diagnosis or other medical condition that means removing the ovaries is the best option for them.

Regardless of why women have them removed, we all have 1 thing common. After they’re gone, our hormones fall off a cliff and we have to learn to live without them.

How that impacts us is very individual - some women find they have no symptoms initially but they follow later. Some women wake up after the surgery in a hot sweat.

I consider myself lucky that I could have HRT straight after my surgery which helped to support me through those early months after surgery and, now that I have my dose right, to live my normal life. Some women can’t be offered HRT and have to navigate this loss of hormones themselves.

But it’s important to know that HRT isn’t a silver bullet. It won’t solve everything and there are so many other things you can do to support your current and future health. Good nutrition, movement, sleep and self-care are vital pieces of the puzzle to keep you feeling well.

This is where I can help. If you would like support to help make some simple changes to your diet and lifestyle to help you during your surgical menopause, please drop me a DM.

There’s lots of amazing women out there supporting other women through this journey so don’t be afraid to reach out for help. .ie and many more 💚

10/10/2023

I’ve been struggling to make good choices at lunch the last few weeks. A combination of being busy, lack of preparation and a dip in motivation 🤷🏽‍♀️

It happens to us all.

But this week I promised myself I’d get organised and have some good options to choose from. Here’s todays ☝🏼

Quick and tasty and packed with fibre and probiotics for my gut plus lots of colour, healthy fats and a good source of protein.

Having a few good quality convenience foods in the house can make things simple and easier to make a healthy choice.

Salad includes: tinned mackerel () rocket, roast veg from last nights dinner, sauerkraut () and a tasty quinoa and bean salad from (). With a sneaky dollop of coleslaw 😜

Ready in 5 minutes and tastes amazeballs 😊😋

15/06/2023

I'm taking some much needed time off and will be unplugging from all devices, social medias app and emails for the next 4 weeks - bliss 🥰

I'll be back starting Monday, 17th July all refreshed and ready to go again.

If you need to contact me during this time, you can drop me a DM here or email me at susan@foodfirsthealth.ie and I will reply to upon my return.

💚

08/06/2023

📢 THERE'S NO SUCH THING AS PERFECTION 📢

(louder for the people down the back)

🤭 There. I said it.

👉 So the best piece of advice I can give any woman trying to make changes and improve their health is this....

💚 Stop trying to do it all. Just focus on making small, incremental changes that help you make progress towards your goals - whatever they might be.

🤯 Whether you want to lose weight, improve your performance, sleep better, have more energy. Trying to do everything 100% right is only a distraction. It's not physically possible.

💚 Feeling good, being healthy and seeing progress is about the sum of all the little things you do on a regular basis. Not doing all the things for 10 weeks to hit a short term goal.

📝 So here's your permission slip to ditch striving for perfection. Your best is good enough. Start small and go from there.

🥰 You'll be surprised at what you can achieve.

📲 And if you feel like you'd like to some support or accountability along the way, you can book a FREE clarity call with me where we can talk about your challenges, your goals and how I can help. Use the link in my bio

02/06/2023

WE NEED MORE THAN JUST CALORIES FOR ENERGY

Our body is complex and this is definitely true when it comes to energy production.

👍 Yes, we need calories - especially from carbohydrates and fats which can be broken down and burned to make energy.

💣 But this process also needs more than that. It needs a selection of vitamins and minerals that act as the spark that ignites that flame.

🥱 If you're not supplying your body with these nutrients through the food you eat, you won't be as effective at producing energy. End of story.

☝️ To get these nutrients - see the picture above - you need to be including plenty of nutrient dense foods in your meals across the week.

🥦 These include green leafy veg, oily fish, nuts, pulses, whole grains, red meat (if you eat it), eggs and even a little dark chocolate!

🤔 Were you surprised by any of these? Are there any foods you're going to include more often after seeing this?

I'd love to hear in the comments or DMs 👇

29/05/2023

🥺 Have you been noticing issues with your digestion?

❓ Did you know that digestive problems can be a symptom of perimenopause and menopause?

Why?

↘️ Because when our oestrogen levels are lower, our cortisol levels (our stress hormone) rise. And cortisol is known to impact digestion by slowing things down and making you less effective at breaking down your food.

This contributes to symptoms like:
😫 constipation
😫 bloating
😫 excess gas
😫 nausea
😫 diarrhoea

▶ Of course, there's lots of other reasons why you might have digestive issues - low fibre intake, intolerances, high fat and/or sugar consumption, chronic stress, alcohol use and more.

💚 The important thing to remember is that there are lots of things you can do with food and lifestyle to relieve your digestive symptoms and feel better.

📲 Use the link in my bio to book a free clarity call with me. We'll talk through your biggest challenges right now, how they're affecting you and figure out how I can help.

25/05/2023

❓ Does this sound like you?

In almost all polls I run or feedback I get from previous, current or potential future clients, the same themes come up in terms of what they are struggling with most.

▶️ How busy life is
▶️ Low energy and lack of sleep
▶️ Not being able to lose weight
▶️ Not knowing how to get started with making change (coz they don't know what information they can trust or they've tried so many things that they've given up)
▶️ Feeling like they don't have as much fun as they used to
▶️ Always running around after others and not having time to do anything for themselves

💚 If you're nodding your head to some or all of this, then working 1:1 with me could be just what you're looking for. Get all the info using the link in my bio and book a FREE clarity call. We can talk about what your biggest challenge is right now and how I can help you work through it. 🥰

Credit to .shilling for sharing the template I've based this post on

22/05/2023

🎉 SELF CARE DOESN'T HAVE TO BE TIME-CONSUMING

❓ Do you struggle to make time for yourself among the millions of other things you've got going on?

❓ Do you feel like going to the loo is the only time you get a couple of minutes to yourself (and even that's not guaranteed sometimes 🤦‍♀️)?

❓ When you think of self-care, what comes to mind?

👉 Regularly, I find clients feel that self-care has to be a big undertaking - a day away with friends, a full hour of yoga or meditating cross-legged in a quiet, candlelit room for half an hour.

And if you have time to do these things - by all means, go for it. Lucky you 🥰

🫣 However, the majority of women I meet, myself included, feel that taking large pockets of time seems unrealistic when there's so many other things to be done.

💚 But we all need to look after ourselves - how else can we keep minding everyone else if we're pouring from an empty cup?

✅ So it's important to understand that self-care - simply doing something nice for yourself - doesn't have to mean that it takes a long time.

5️⃣ Even taking 5 minutes to be alone, have your cuppa outside, chat to a friend on the phone or think about what you're grateful for can be so powerful when life is really hectic.

📲 What do you do each day to fill up your cup and look after yourself? Let me know in the comments 👇

16/05/2023

😆 I know, I know - talk about stating the obvious.

😴 But sometimes when you’re exhausted, it’s hard to see through the fog and recognise even the most basic things that might help you to feel better.

And for some women, having trouble getting a good night’s sleep is a really common symptom of perimenopause.

🥱 When you don’t sleep, everything suffers, especially your energy levels.

🧠 Once you hit your 40s, progesterone starts to decline and this, as well as fluctuating oestrogen levels, start to affect the parts of your brain that control sleep. It can be harder to get to sleep, or it may be that you wake frequently during the night. meaning you wake up feeling as tired as you did when your head hit the pillow the night before.

☕ Caffeine and sugar become your best friends to try to help give you some sort of energy boost to get you through to the evening when you can crawl back under the covers.

🫶 I'll be sharing my top tips for boosting your energy, including some things you can do to help improve your sleep, on my FREE webinar - Thursday 18th May at 8pm.

📲 Book your spot today using the link below and put an end to the daily energy struggle.

subscribepage.io/foodfirsthealth-perimenopause-energy

Looking forward to having you there 💚

12/05/2023

🫶 Take this as a sign to do something kind for yourself – recharge your own batteries so you have the energy and patience to enjoy time with the people you love

💚💚💚

09/05/2023

Whoever said “Life begins at 40” has some explaining to do!

“Busy” tends to be the common theme when someone asks you how you are and with so many plates spinning it’s hard to know where to start to get a little downtime.

Stress, in all its forms, plays havoc with your hormones.

Not just with oestrogen and progesterone, but with your thyroid function and your blood sugar regulation too.

When any of these things are off kilter, it can leave your energy on the floor, not to mention your mood and ability to focus too.

Plus, losing progesterone leaves you more susceptible to feeling more overwhelmed and less able to cope with stress in the same way you used to.

As a women, you always push your own needs to the back of the line, almost feeling guilty if you do something nice for yourself. But when you’re constantly doing and giving to others and never fill back up your own cup, it can leave you feeling drained.

So here’s your friendly reminder - you deserve the time to care for yourself as much as you care for others. It's not just you who benefits, but everyone around you. When you sleep well, have more energy and are in a better mood, everyone feels better and you're more fun to be around.

I'm running a free webinar on Thursday 18th May at 8pm where I'll be sharing my top tips on how to regain some of that lost energy through food and lifestyle. Simple ideas for self-care are high on the list.

Take the first step in doing something for yourself and book your spot (totally free of charge) here: subscribepage.io/foodfirsthealth-perimenopause-energy

I'd love to see you there 💚

Address

Malahide

Opening Hours

Monday	11:30am - 1:30pm
	7pm - 8:30pm
Tuesday	9:30am - 1:30pm
Wednesday	9:30am - 1:30pm
Thursday	9:30am - 1:30pm
	7pm - 8:30pm
Friday	9:30am - 1:30pm

Telephone

+353896030102

Website

http://www.foodfirsthealth.ie/

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