Faiza Khan Nutrition & Wellness

☀️HAPPY JUNE! 🏝

☀️And happy 1st day of (meteorological) summer! 🏝

Are you ready for it?

🤸‍♀️Did you leap out of bed ready to embrace the day?

🥱Or did you toss & turn through the night and wake up once again feeling groggy and irritable?

Perhaps you’ve got so used to feeling constantly tired, stressed, brain fogged and bloated that you’ve forgotten what “normal” feels like. And if you’re busy juggling work, family, friends and other commitments then it can feel too overwhelming to try and make any changes.

Or maybe you have been trying to eat more healthily and exercise more but you’re not getting the results you want. That can be frustrating and disheartening.

The thing is, we are all unique so whatever it is that you’re trying might not be right for YOU.

That’s where working with a nutritional therapist can help.

I work with midlife women who are struggling with all those symptoms and I help them take back control of their bodies, rebalance their hormones and get back to feeling like them again.

I focus on what's going on in THEIR body, to identify and correct potential imbalances. It's a personalised approach not a one-size-fits all plan.

Just imagine waking up each morning feeling happy, vibrant and full of energy to do all the things you love... How would that feel?

That can be a reality - you just need to take the first step and grab a FREE slot at my virtual clinic open day. It is your opportunity to discuss your health concerns and goals and discover the benefits of working with a nutritional therapist. Plus you'll get some tips to get started with straight away.

When: Monday 10th & Tuesday 11th June

What: FREE 30-minute mini-consultation (by phone or zoom)

How: Click on the link or comment ‘SUMMER’ below

https://l.bttr.to/ngsQ7

Spaces are limited so…

“Do it now - sometimes later becomes never”

🥳Summer really is just around the corner and the last thing you want is to have that holiday vibe ruined by your midlife hormones.

Feeling hot, exhausted, brain fogged, anxious and stressed is not ‘normal’. Yes, you might be perimenopausal but that doesn’t mean you have to accept all those symptoms. Even if you're on HRT, it’s not a miracle cure for all things midlife.

Just imagine waking up each morning feeling happy, vibrant and full of energy to do all the things you love... How would that feel? 🤩

I can help with that.

As a Registered Nutritional Therapist & Health Coach I work with midlife women who are struggling with the many symptoms of their fluctuating hormones. I help them take control of their bodies, rebalance their hormones and get back to their vibrant best!

I take the latest research in nutrition and health sciences and apply them to you and your symptoms. I’ll be looking at the body as a whole to assess and identify potential nutritional imbalances and understand how these may be contributing to how you’re feeling. Think of me as your personal health detective🕵️‍♀️

I may recommend additional tests to help clarify what’s going on. They can help get results faster and can be a real motivator for change.

I put together a personalised food, lifestyle and (if necessary) supplement plan to address any imbalances and help support your body to achieve optimum health.

I’ll support and coach you to help you implement the plan or break through any barriers that may be getting in the way.

It’s a very personal approach and we go at your pace. There is rarely a 'one-size-fits-all' solution or single way of eating that is right for everyone.

It's not all kale and celery juice - you might even get to have the odd glass of wine and piece of chocolate!

☀️So, if you’re ready to prioritise your health this summer then grab one of the slots at my virtual clinic open days on MONDAY 10TH AND TUESDAY 11TH JUNE

☀️Click on the link below or type “SUMMER” in the comments – be quick as spaces are limited

https://l.bttr.to/ngsQ7

Don’t wait until you’re 50 to start thinking about the menopause - there’s plenty you can do right now to minimise the symptoms and have a smoother journey.

The average age for reaching menopause may be 51 but most women will start to experience the effects of their fluctuating hormones up to 10 years before that.

So if you’re noticing the odd symptom here and there … difficulty concentrating, the occasional hot flush, clothes getting tighter then there is plenty you can do right now that can help.

🥗Making some tweaks to your diet is a great starting point. Balancing your blood sugar will help keep your hormones steady. It will help with weight management, sugar cravings, concentration, hot flushes. Including foods that support your hormones, your brain, your joints.

🧘‍♀️Some lifestyle changes can also help. Moving more or changing the type of exercise you do, making time for self-care. That can help with stress, anxiety, energy and sleep.

Whether or not you’re already on the HRT path there is plenty that food and healthy habits can do to help you thrive on your perimenopause journey.

📱If you're struggling or would like to find out more then DM me or book a free call and let’s have a chat.

WHEN WAS THE LAST TIME THAT YOU FELT 100%?

Did you leap out of bed this morning, full of energy and ready for your day?

Or have you got so used to being constantly tired and brain fogged that you actually think it's ‘normal’?

It's easy to rely on your morning coffee to start your day or a mid-morning biscuit for an instant pick-me-up but the effects quickly wear off and you're left feeling more tired than before.

Follow these simple steps and you'll notice a spring in your step almost instantly:

1) Eat a nutrient-rich whole food diet packed with vegetables, protein, complex carbs & healthy fats

2) Don't overdo the fruit when it comes to snack time. Yes fruit is a much healthier option than a chocolate biscuit but it still contains sugar. Choose lower sugar fruits like berries, kiwis, oranges, peaches and have them with a small serving of nuts or greek yoghurt

3) Drink plenty of water. Dehydration is one of the biggest causes of tiredness. Your body is about 60% water, so you need to keep topped up to make sure it’s working efficiently.

4) Keep moving. A full-blown workout might be the last thing you want when you’re low on energy but taking regular exercise is one of the easiest ways to beat fatigue. It gets oxygenated blood pumping through your body and raising your heart rate also helps release those feel-good endorphins.

5) Prioritise your sleep. Aim to get between 7-9 hours per night. If your sleep is disrupted try having a digital detox at least an hour before bed, have a warm bath with relaxing Epsom Salts and make sure the bedroom is completely dark and not too warm.

If you feel you’re doing everything right and yet you’re still exhausted then let's have a chat and see if I can help.

DM me or book a FREE 30 minute consultation and we can discuss what's going on.

https://bit.ly/fk_freehealthcall

Who needs a cosy drink to warm them up after some invigorating Easter egg hunts?

Turmeric latte is the perfect comforting evening drink to help you unwind before bed plus it’s packed with health benefits.

Curcumin is the active ingredient in turmeric, and along with ginger and cinnamon they all have anti-oxidant and anti inflammatory properties, plus anti-bacterial and anti-viral benefits - perfect to help you recover from the weekend.

For 1 serving:

1 tbsp coconut oil

½ tsp ground turmeric

Pinch of freshly ground black pepper

¼ tsp ground ginger

¼ tsp cinnamon

300ml unsweetened almond or coconut milk

½ tsp vanilla extract

½ tsp maple syrup (optional)

1. Melt the coconut oil in a small pan then add the spices and stir for 30 seconds.

2. Once combined add the milk and whisk together until simmering (you could use a milk frother if you have one).

3. Add the vanilla and maple syrup if using then serve.

4. Top with an extra sprinkle of cinnamon.

There are so many versions of this recipe - it’s a case of adjusting the quantities according to your taste then sit back and enjoy the comforting hug of the warming spices.

Give me a 🥰 if you're going to give it a try x

HAPPY EASTER WEEKEND everyone 🐣

Here's your To-Do list for the next few days:

☀️Enjoy the sunshine while it lasts!

🌳Go for a walk in nature

🍫Enjoy your Easter eggs (in moderation!)

💧Drink a glass of water as soon as you've read this

🤸‍♀️Have fun

⏰⏰⏰⏰ Remember to change your clocks to British Summertime (forward an hour) before you go to bed tonight.

😜And of course remember to comment at least a dozen times on how light it is tomorrow evening!

Happy Friday and happy

Did you know that getting outdoors in the morning - even if it isn't bright and sunny - can actually make a difference to how you sleep in the evening?

Exposure to the morning light helps to calibrate your body's circadian rhythm, which regulates many biological processes, including body temperature, energy levels, appetite,hormone production and sleep.

It suppresses melatonin production - the sleep hormone and increases cortisol. Yes, cortisol is the stress hormone that we're often trying to reduce if it's chronically high, but it is vital and should naturally be high in the morning to get us up and ready for the day.

That morning light also triggers the release of serotonin - the 'happy' hormone which is the precursor to melatonin.

So grab your morning cuppa and sit in the garden watching the birds and the trees for 20 minutes.

Drop me a DM if you’re struggling with your sleep quantity or quality and I’ll send you some tips

The concept of getting your ‘5-a-day’ has been around for a long time and if you’ve ever worked with me you’ll know that I recommend aiming for ‘7-a-day’ (at least).

Ensuring that half your plate is filled with non-starchy veg is a great way to guarantee you’re getting plenty of prebiotics and fibre in your diet - essential for a healthy gut.

But the problem with this is that many people stick to their favourites - banana at breakfast, apple as a snack, broccoli at dinner. Of course they’re healthy foods but that’s not giving your gut the variety it needs for your microbiome to flourish. You could eat that every day for a week and it would still only count as 3 different plant points.

VARIETY IS THE SPICE OF LIFE
Your gut is home to 100 trillion microorganisms which all play a vital role not just in your digestion but in your overall health. They help to break down food, make vitamins, regulate your immune system and prevent the growth of harmful pathogens and they need a variety of different plants foods to thrive.

WHY 30?
This comes from a 2018 study of over 10,000 volunteers who provided detailed information about their eating habits as well as samples of their p**p! Once analysed it was shown that those who ate 30 or more different plants per week had more diverse gut microbes than people who ate less than 10.

Different plants comprise different types of fibre and different polyphenols with a range of healthful properties - antioxidants, anti-inflammatory, antimicrobial, anti-cancer.

And we know that good health starts in the gut - 70% of your immune system is located there.

COUNTING PLANT POINTS
Fruit, veg, whole grains, legumes, nuts, seeds = 1 point
Herbs and spices = ¼ point
Olive oil = ¼ point

ARE YOU UP FOR THE CHALLENGE?
As you prepare each meal or snack simply list each plant food included.
Only count it once if the same food comes up again at the next meal.
But if you have a red apple in the morning and a green apple in the afternoon you've got yourself 2 points!

Let me know in the comments how you get on

If you’ve had enough of brain fog, bloating, hot flushes and weight gain it’s time to tame your midlife hormones and thrive!

Hi, I’m Faiza.

I’m a Registered Nutritional Therapist & Health Coach and I help frazzled midlife women do exactly that.

Before qualifying in nutrition I spent 20 years in the corporate world, working ridiculous hours - nose glued to my computer screen; fuelled by syrupy lattes, sugary pastries and mayonnaise-filled sandwiches. A few glasses of wine after work ‘to unwind’ and something on toast for dinner when I got home. And I used to think only ‘needing’ 5 or so hours of sleep was a good thing!

So I ‘get it’. I get that when you're busy juggling work, home, friends and family it can feel impossible to create healthy habits that stick - you just need a routine that’s minimal effort and super speedy.

But the good news is that even making the simplest changes to what you eat and what you do every day can make a huge difference to your symptoms.

And at this stage of life you DO need to make those changes if you want to avoid the perimenopause rollercoaster.

That’s where I can help.

These days, as a qualified nutrition practitioner, my job is to help you get back to the best version of you again.

I work 1:1 and take the time to assess what’s going on with your health to understand where and why things may be out of balance.

I put together dietary and lifestyle recommendations to help you restore equilibrium and I coach and support you to help you stay on track and achieve your desired health goals.

It’s a very personalised approach tailored to you.

✨So if you’re ready to feel confident and in control of your menopause journey then DM me or book a FREE 30-minute call today✨

https://bit.ly/fk_freehealthcall

Forget "New Year, New You" and all that malarky!

Let's face it, January is already gloomy enough without punishing yourself with unrealistic resolutions (that, BTW, most people will have abandoned by the end of this month!)

Of course “Dry January” has a ton of health benefits - but if you’re going to be miserable and go on a bender on 1st Feb then maybe reconsider.

Ditch the pressure of grand resolutions and embrace some simple micro intentions to improve your every day health.

No crash diets, no guilt trips, just sustainable, tiny tweaks to build on daily for big results.

MICRO INTENTIONS

🍳BREAKFAST UPGRADE: Swap your cereal or croissant for a protein packed porridge or any form of eggs - you'll feel full until lunchtime so no need for the mid morning biccie.

💃MOVEMENT BREAKS: Get up from your desk every hour or so & move for at least 5 minutes. Walk up and down the stairs, round the block or just dance around the room to your favourite tune!

🚶‍♀️WALK & TALK: Multitask and turn your phone calls, or your coffee catch ups with friends, into power walks

💧 UP YOUR WATER INTAKE: Drink a glass of water first thing in the morning while you’re waiting for the kettle boil. Have another one whenever you fancy a sweet snack - then decide whether you’re actually hungry or just looking for distraction.

😴SLEEP SMARTER: Aim for 8 hours of sleep a night - your brain and body will feel better for it. Turn off the TV an hour before bed and start your wind down routine.

And guess what? These tiny tweaks add up to become healthy habits.

Be patient and be kind to yourself and celebrate the small daily wins. 🥳✨

Which one will you start with? Let me know in the comments.

Need more help getting started with your 2024 healthy habits or struggling with your midlife hormones?

Book a FREE call and let's look at some steps to help you have your best year yet! ✨

Click here to grab your free call or click on the link in bio
http://bit.ly/fk_freehealthcall

SAVE THIS RECIPE 👇🏼for the days when you just can’t face another turkey sandwich or mince pie!

This quinoa salad is a great lighter option - packed with protein and healthy fats. Easy to prep ahead and grab when you can’t be bothered to cook!

INGREDIENTS (SERVES 4)

● 200g quinoa (dry weight)

● 2 tbsp fresh coriander, chopped

● 2 tbsp fresh parsley, chopped

● 4 spring onions, chopped

● 2 cloves garlic, crushed

● 16 cherry tomatoes, quartered

● 2 small avocados, chopped

● 2 tbsp pumpkin seeds

● Olive oil

METHOD

1. Add the quinoa to a pan with around 300 - 350ml water and bring to the boil. Lower the heat, cover and simmer for around 10 minutes, until the water has been absorbed. Turn off the heat and let the quinoa sit for 5 minutes, then fluff up with a fork.

2. Once cooled add in the remaining ingredients. Season with salt and pepper and serve with a drizzle of olive oil.