Emma Bardwell Nutrition

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HOMEMADE FERRERO ROCHER
I’m really spoiling you with zis one. Makes around 10 and I think are best eaten straight from freezer.
150g hazelnuts (plus an extra 10 whole nuts to go in the middle)
2 tbsp maple syrup (or 2/3 medjool dates)
Pinch of salt
1 tbsp coconut oil
2 tbsp cacao
1tsp vanilla bean paste or extract

Simply blitz the hazelnuts to a fine meal/flour type consistency in a blender, then add the other ingredients and blitz again for a few seconds to combine. Roll into balls, squish a whole hazelnut into the middle of each one. Re-roll to make perfectly round. Freeze. Enjoy.

BERRIES ON THE BRAIN 🧠
Many studies have been carried out on the neuro protective effects of berries, in particular blueberries. Some of the sample sizes in the research were small but there does seem to be a link between eating berries and improved memory / reduced cognitive decline. This is thought to be down to antioxidants (anthocyanins) contained in the berries’ skins. Berries are also low GI (so they don’t spike your blood sugar levels), fibre rich and a good source of all manner of vitamins. Fresh or frozen, they’re all good.

HOMEMADE SOUP & CHUNKY CHIPS

6 tomatoes, 2 onions, 6 cloves garlic, 1 red pepper roasted in olive oil then added 200g cooked lentils and about 700ml veg stock. Blend

Today’s weather in London screams: PORRIDGE. Sorry folks, it’s that time time of year again (secretly quite happy...)

Oats are a great way to increase your soluble fibre intake (fibre in any form is important for heart, blood sugar control, digestion, cholesterol). The NHS recommends we eat 30g of fibre a day but most people only get about half that. I estimate a cooked portion of oats plus a few toppings (blueberries, ground flaxseed, pumpkin seeds, pecans and walnuts)will come in at around 10g | | | | |

PECAN, BANANA & DATE BARS 🥜 Sunday is a great day to batch cook for the week ahead. I occasionally try to be a better mother by asking my kids to help me. I usually regret it.
100g pecans
100g walnuts
50g sunflower seeds
50g pumpkin seeds
6 medjool dates (stoned)
1 large banana
1 tbs coconut oil
1/2 tbs cinnamon.
Preheat oven to 180 degrees. Put all the nuts and seeds in a blender and blitz. Transfer to a bowl. Put all the other ingredients into the blender and whizz to make a paste. Add this paste to the nuts and combine thoroughly. Cover a small baking tray with baking paper and spread mixture out evenly. Bake for 20-25 mins. Cool, then cut. You can make sweeter by adding in some honey or maple syrup and/or raisins. Play around with the nuts and seeds. Try adding in oats too. There are loads of variations you can try. Let me know how you get on...

These have been a hit in my house this week. Easy, versatile (play around with swapping in different herbs, spices and veg) and most importantly quick.

1 can sweetcorn, drained (approx 200g)
3 spring onions, finely chopped
1 red chilli, very finely chopped
75g courgette, grated and water squeezed out
1 tbsp smoked paprika
50g self raising flour
2 tbs ground flax seeds
Some finely chopped herbs like parsley or chives
1 egg, beaten
40ml milk of your choice

Mix all the ingredients together in a large bowl and set aside.

Heat some oil in a frying pan and spoon in small or large amounts of the mixture, depending on how big you want the fritters. You will probably have to do a couple of rounds depending on sizing. When cooked on the bottom, flip and cook until golden on both sides. Serve with a chunky, colourful salad.

🤯 Many of us don’t make the connection between forgetfulness and perimenopause, instead blaming it on the stress of juggling work/life/family. Your brain is home to lots of oestrogen receptors so when hormone levels dip during perimenopause, your memory, concentration and ability to think clearly can be affected. Some women worry they’re developing dementia. It can lead to poor performance at work, lack of confidence and anxiety. A few tips to consider:
📈 Keep blood sugars stable by including some protein with every meal (eg. tempeh, lentils, salmon, tofu, chicken) and snack (eg. a few almonds with an apple or hummus on oat cakes).
🍴Make sure you’re eating enough. Low energy intake can affect concentration.
🐟 Oily fish (salmon, mackerel, sardines, herring) have been linked with improved brain health. Think about supplementing if you don’t eat regularly (always check with GP first and do not take with blood thinning meds such as Warfarin). Try or Opti 3 if vegan.
🥜 B vitamins are essential for brain function and energy. Look to dark green leafy veg, beans, eggs, nuts, seeds, wholegrains, cheese, meat, fish.
🏃🏽‍♀️Exercise can influence the delivery of neurochemicals throughout the brain. Aim for 2.5 hrs min a week - that includes walking.
🍷Alcohol can affect your mood and your memory. British Liver Trust suggests abstaining for 3 consecutive days and not exceeding 14 units a week.
👩🏽‍⚕️HRT replaces missing oestrogen and can help with brain fog and cognition. Testosterone can also make you feel ‘sharper’ and more switched on. Speak to your GP or menopause specialist.
🎹 Think about taking up a new activity to challenge your brain.
💉 Get your iron levels checked. Anaemia can impact memory.
🛌 Ensure plenty of rest and recovery. A mindfulness app such as or can also help with focus.
These are very generic pointers, for a more personalised approach get in touch via the link in my bio. I offer free 15 min discovery calls

PROTEIN POWER 👊🏼
**Following on from yesterday’s post**. A protein packed breakfast (or brunch if you don’t like to eat til later in the day) will keep your blood sugar levels stable and your hanger under control. Swap Greek yoghurt for soy yoghurt if you’re vegan as it’s also fairly high in protein.

2 tbs oats
150 ml almond milk
1/2 banana
3 tbsp Greek yoghurt (I use )
1 tsp chia seeds
1 tbsp seeds (I used h**p seeds but anything will do)
1/2 tsp vanilla bean paste
1/2 tsp cinnamon
Maple syrup or a date if you want to sweeten it up

Blitz all ingredients in a or blender and leave for an hour or overnight. Adjust the consistency if you want by adding more milk or a drop of kefir for some probiotics. Top with berries and figs.

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FEED YOUR FACE!

Collagen supplements? Apple cider vinegar shots? What are the do’s and don’ts when it comes to skin health during midlife? I’ve written everything you need to know. Click on the link below. And if you think you could benefit from some personalised nutrition advice, book in for a free 15 minute chat with me

https://www.emmabardwell.com/blog-master/2020/5/28/feed-your-face

Feed your face. — Emma Bardwell Midlife sees a myriad of changes to your body, including your skin. Many of my clients complain of suddenly developing rosacea, acne, eczema, dry skin and sagging - seemingly overnight. Itchy skin in particular is said to affect 40% of menopausal women. As is often the way during this time of life,

Chickpea & Turmeric Pilaf 🥬
A sunny little one pot meal, perfect as a simple lunch or with a protein source for a more substantial dinner.
1 red onion, finely chopped
1 tin chickpeas, drained/rinsed
4 garlic cloves, minced
1 tbsp turmeric
1/2 tbsp cumin
1 tsp garam masala
1/4 tsp chilli flakes
250g rice
750-800 ml veg stock
4 fistfuls of spinach
Lightly sauté onions and garlic for 5-6 minutes until translucent. Add in the spices and chilli flakes and cook for a further minute. Tip the rice, chickpeas and veg stock, give a good stir, bring to boil then simmer for 35-40 minutes (stirring frequently) until the rice is cooked through. If the pilaf is getting too dry, add in small amounts of extra stock. Stir through the spinach right at the end and serve with a generous squeeze of lemon. I added in some crispy kale too 🥬

It’s worth paying extra attention to your digestive health when you’re perimenopausal for a number of reasons:
🧠 Your gut is responsible for producing 90% of your serotonin ( your ‘happy’ neurotransmitter)
🙂 It also produces GABA which helps you feel calm
💩 Oestrogen receptors are located in your bowel. Low levels of the hormone can mean IBS or constipation (or both)
🚽 Constipation can exacerbate pelvic floor issues
🦴 Your gut bacteria produce vitamin K which is crucial for bone health
🧴 If you take oral HRT you need good gut health to maximise absorption
If you’re having midlife gut issues get in touch. I’m currently running my clinic online so it doesn’t matter where you’re based. Book in for a free 15 chat via my website. I’m also on Live this Wednesday at 8pm. Pop over to her page for details.

🐰 P BUTTER & CHOC OAT COOKIES 🐰
This is a slightly different take on cookies I’ve made before. Still super simple. Still only a few ingredients..hopefully ones you already have in your cupboard.
1 flegg ((1 tbs ground flaxseed mixed with 2 tbsp water) or 1 egg
1 ripe banana
5 tbsp nut butter (I used )
1 tbsp melted coconut oil
1 tbsp brown sugar
1 tsp vanilla bean extract
1/2 tsp baking powder
100g oats
50g dark chocolate chopped into small pieces (I used )
If using the flax egg (flegg) mix the ground flax and water and put to one side. Mash the banana in a bowl then add in all the other ingredients and mix well. Shape into small biscuit rounds (I made around 10) and cook at 180 degrees for 15 minutes or until slightly brown around the edges. Tuck in as soon as they’re cool enough 🐥

Vanilla oats and blueberries with the remnants of yesterday’s chia jam

I had the pleasure of chatting to on her podcast about my favourite subject...😆
We talked about the importance of younger women being prepared not scared about what lies ahead during perimenopause (which don’t forget can last up to 10 years). It was a delightfully relaxed hour but covers a lot of ground: unusual symptoms, diet do’s and don’ts, supplements and the truth about HRT to name a few. Kudos to Madeleine (who has just turned 30) for giving airtime to a subject that’s still not viewed as being sexy. But we’re working on it, eh 😉

Sautéed some broccoli, spring onions and red pepper then bunged it in a cake tin with 6 whisked eggs, a few cherry tomatoes and some feta. Baked in oven til cooked through (about 35 mins). Superb way to use up tired veg and limp looking herbs. Eat in wedges with salad for the rest of the week

10 tips for better sleep (no mention of turning off screens before bed...promise...cos that one’s been done to death).
🌡 Optimal temperature for sleep is 16-18 degrees. Open your bedroom window during day to cool your room down.
🖊 Offload your worries, to-do list, goals for the next day etc. on to paper before you sleep
😋 Find that sweet spot between not eating too late but not going to bed hungry. Both can impact sleep.
🍹 We all know alcohol makes for a turbulent night. If you have enjoyed a drink try and ensure you have a decent gap between your last drink and bedtime.
⏰ Your body loves routine so try and stick to the same wake up and bedtime hours even though you may no longer be following your usual work hours.
☀️ Getting outside and exposing your face to daylight (or at least opening window/curtains) as soon as you wake up can help set your body clock for the day.
📰 Don’t watch/read news just before bed.
💤 Quality is better than quantity. If you’re getting less than the oft recommended 8 hours but feel ok then don’t stress.
🍠 B6 (brown rice, sweet potatoes, chicken) and tryptophan (pumpkin seeds, eggs, turkey) help with serotonin and melatonin production.
🍫 Caffeine is found in lots of fizzy drinks, green tea, black tea, energy drinks and even decaffeinated coffee and chocolate (in small amounts) - worth remembering if you’re sensitive to it.
It’s totally understandable that many of us (myself included) are struggling with anxiety atm and finding it more difficult to get a good night’s rest. Perimenopause doesn’t help either. Do what you can in these extraordinary times ❤️.

There’s a lot of immune health pseudoscience being bandied around. Here’s an evidence based lowdown, much of which I discussed with yesterday on her live.
👯‍♂️ No 2 immune systems are the same, even twins. Your unique profile is dependant on a mix of genetics, environment, lifestyle & nutrition (among others).
💊 There’s no evidence that supplements are necessary unless you’re deficient. The only exception is vitamin D (10mcg daily ideally combined with K2) and possibly probiotics.
👀 Nutrients to look out for in your diet:
- vit C (blackcurrants, 🥝, kale, red pepper
- vit A (carrots, sweet potato, eggs)
- vit K (green leafy veg, parsley, broccoli)
- zinc (oysters, seafood, pumpkin seeds)
- selenium (Brazil nuts, turkey, lentils)
🦠 Gut health plays a key role: prebiotics (fibre), probiotics (kefir, sauerkraut, live yoghurt, miso, kimchi)
💤 Sleep: new immune cells are made when we’re asleep
🏃🏽‍♀️ Exercise: movements aids your lymphatic system which helps your immune cells to move around your body so they can carry out ‘surveillance’.
Be wary of people promising quick fixes or magic pills. Try and stay calm, keep inside, talk to your loved ones and wash your hands. We’re in this together.

Everything tastes better with feta. Even week old salad leaves and some tired looking herbs. Roasted veg, blood orange slices and figs help too. Amazing what you can find when you root around in your box 😜
🌈

Got a bit more time on your hands lately? Your pelvic floor could benefit.

Ageing, pregnancy and childbirth can all have a negative impact on pelvic floor health. But did you know peri/menopause also has a part to play in bladder weakness? 7 out of 10 women experience some kind of incontinence issues, whether that’s leaking a bit when they run, waking up multiple times in the night to go to the toilet or having a sudden, uncontrollable urge to wee. Low levels of oestrogen during and after menopause mean tissues lose their elasticity and become weaker.
There’s lots that can be done to help, from seeing a women’s physio and working on exercising your pelvic floor to bladder training and nerve stimulation. There are nutrition related things to bear in mind too. I’ve written about them for Pelviva, a medical company who have created a pelvic floor muscle trainer clinically proven to reduce bladder leakage (link in bio).

Other things to avoid with bladder leakage:

💩 Straining (through constipation)
🗣Chronic coughing
⚖️ Being overweight
🍹 Caffeine and alcohol
🏋️‍♂️ Heavy lifting
❌High impact exercise
🚬 Smoking

PECAN & CASHEW TRUFFLES
Truffles might be over-selling these somewhat but they do taste 👌🏼 and nicely fill in the gap between meals or post dinner if you’re left wanting a little summat more. Kids love making them and eating them. Win win.
200g pecan & cashew nuts
2 tbsp peanut butter
1 tbsp coconut oil
1 tbsp cacao or cocoa
4 dates (or 1 tbsp maple syrup)
Blitz the nuts into a fine meal using a food processor. Add in the rest of the ingredients and blitz again until well combined. Take heaped tbsp size amounts of the mixture and using wet hands, roll into a ball. If the mix feels a bit dry, add in small amounts of warm water until it becomes stickier and easier to roll. Place in the freezer (I eat them straight from there, much nicer than room temp). If you want to be a bit extra you can roll each ball in chopped nuts or desiccated coconut. Helps if you wet them before rolling. I used pistachio nuts (see 2nd pic).

You can’t ‘boost’ your immune system but you can support it with a variety of nutrient-rich, plant based foods (think colour: 🍅🥝🍇🥦🥕🌽🌶🥬🥕🍠), adequate sleep and 10 mcg Vit D if you live in the UK. Oh, and keep washing your hands obvs.

Sweet potato, cannelini and chickpea coconut curry 🥥
1 sweet potato, chopped into bite size pieces
1 red onion, finely chopped
5 cm fresh ginger, finely chopped
5 cloves garlic, minced
Handful tenderstem broccoli
1 tin cannellini beans, rinsed
1 tin chickpeas, rinsed
1 tin chopped tomatoes
1 tin coconut milk
1 tbsp mustard seeds
1 tbsp cumin
1 tbsp garam masala
1 tbsp turmeric
100 ml veg stock
Fry the onion, ginger and garlic on a low heat for 10 mins until soft. Add all the spices to the mix and continue cooking for a couple of minutes. Tip in the coconut milk, chopped tomatoes, sweet potato, chickpeas and cannnelini beans. Give a good stir, pop on a lid and simmer for 30 minutes or until potato is cooked through. Drop in the broccoli and simmer for a further 5-10 mins until broccoli is cooked but still retains a bit of crunch. Sprinkle on some chopped chillies if you like some heat. Serve with brown rice.

GET YOUR MIDLIFE MOJO BACK 🍇🥯🥗

A well balanced diet is important no matter what life stage you're at, but it's perhaps especially important in the lead up to menopause. Menopause isn't a disease but it can cause a variety of symptoms and opens up to increased future risk of conditions like osteoporosis and heart disease. Whether you're worried about fatigue, hot flushes, bone strength, low mood, insomnia or heart health, there is much that can be done through lifestyle tweaks and nutrition. I've written about what a menopause friendly diet looks like for Femal UK

Comfort food is the order of the day. Sometimes cooking feels like a bind but today it has offered a sliver of escapism.

There’s a surprising number of ways in which nutrition can help pelvic floor health. I’ve written about 5 below for Pelviva 👇🏽

5 ways you can help your pelvic floor through diet | Pelviva We asked Emma Bardwell who is a nutritional therapist and Women’s Health Specialist, if diet can help when caring for your pelvic floor.