Sarchamy Nutrition

Pregnancy 2
I feel very conscious about sharing pregnancy news. Trying to be sensitive to those who follow me, as I know conception and pregnancy isn’t always a linear journey. As well as navigating the assumptions that unfortunatly still exists when a woman gets pregnant, around her capability and commitment to her business. 
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Whilst I haven’t been hiding my pregnancy, I’ve certainly taken my time in sharing it. 31 weeks in and I still feel conflicted by what to say or share... In truth, I love being pregnant. 
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Granted, trimester one with a one-year-old was incredibly tiring. But now in trimester 3, I’m *trying* to be more present and enjoy these final, precious few months of pregnancy before baby 2 joins the fold!

I’m not due until late December, so I’ll share more on how this’ll effect Sarchamy Nutrition nearer the time… for now, it’s business as usual!
Shaz x

Vietnamese Noodle Salad 🥗
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BLOOD SUGAR CONTROL 🍬

I talk about this all the time in clinic, so let’s take a moment for it…
What IS glucose? Glucose is the simplest form of carbohydrate and the human body's preferred source of energy. It’s used by every cell in our body, however, too much glucose is not a good thing.
We obtain glucose by consuming carbohydrates in the form of starchy foods such as bread, pasta, rice and potatoes and sugary foods such as fruit, deserts and sweets.
When we consume too much glucose too often throughout the day (in meals/snacks), we experience something called a glucose spike. This is a natural reaction to glucose, however if these spikes happen too often then it can be detrimental to both our physical and mental health.
After a glucose spike, we experience a subsequent drop (slide 2, fig. 1). The extreme oscillation of glucose throughout the day results in cravings, retention of fat, inflammation, low mood, accelerated ageing (!), type 2 diabetes, hormonal changes that exacerbate PCOS, endometriosis and fibroids and many, many more. Importantly the spike doesn’t just happen in the blood, it’s felt throughout the body, hence the impact it has on multiple systems within the body.
The good news is, we can control the way our blood glucose oscillates throughout the day, such that the peaks and throughs are less extreme. Some oscillation is completely normal, but in an ideal world we’d flatten the curve and avoid these spikes in order to avoid the negative impact that comes from continuous glucose spikes and dips (slide 2, fig. 2).
Flattening the curve isn’t a ‘diet’, it’s about learning how the human body handles carbohydrates and changing the way you eat without eradicating whole food groups or the foods you love!
Get in touch to find out more [email protected]
P.S. Yes, I did create my own graphs and glucose molecule, thanks for noticing! 😉

HELLO 🙋🏻‍♀️
It’s been a while since my face featured on here and I feel like a lot has changed since, so…
HI, my name’s Shaz Sarchamy (sar-cha-mi) and I’m a registered women’s health nutritionist and founder of Sarchamy Nutrition.
Since my last ‘hello’ post I’ve become a mother to a now 15-month-old girl. Following her birth, I took some time off for maternity leave which I found an unforgettable mix of utter joy and what-on-earth-is-going-on moments.
15 months on and I’m firmly back in clinic which I run online and in person at 25 Harley Street, in partnership with the
I studied for 7 years, starting with Biomedical Science, then Neuroscience and then a 3 year focus into Nutrition. My background has always been science, my practice is strongly science led and if you know me, you’ll know how *into* science I am!
I tend to see women who are struggling with PCOS, endometriosis, fibroids, PMS, PMDD, menstrual irregularities or hormonal imbalances. I’ve had menstrual and gynae issues myself and I know how horrendous it can be.
If you feel like you need some support with any women’s health / menstrual issues, feel free to get in touch, my details are in my bio☺️

THE PILL ⭕️
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Unfortunately there’s nothing natural about taking the Pill to regulate your cycle. And it certainly won’t resolve any underlying issues!
Swipe to find out more ➡️
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📣 CLIENT FEEDBACK 📣
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Ohhhh it’s so good to be back in clinic! ✊🏼
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JANUARY 🌤️
Hello and happy new year! I’ve not got anything too profound to say just yet. But quite simply, I’m looking forward to doing more cooking this year (and not just for our kid)!
📸: Sesame polenta with okra and pak choi 👌🏼
#2023

BIRTH STORY 👶🏻
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On the 6th January at 9:45am, I gave birth for the first time, to our daughter, Saoirse.
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I had reached my due date of December 30th, in what was very straightforward and enjoyable pregnancy. A further 6 days past where I manically tried to fill my time in anticipation of meeting our baby.
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At 4pm, 40 weeks and 6 days pregnant, I had a membrane sweep. I presumed it wouldn’t work but I was eager to get this show on the road. After, we went for a brief walk, I made some pasta, had a glass of red wine and bounced ferociously on my ball.
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At 10pm we were getting ready for bed when the show began! We called the midwife who told us to come in. At Kings I was told that my waters had broken, however I wasn’t yet contracting regularly so they sent me home.
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Back at home we tried to sleep only to be back at Kings at around 3am as my contractions intensified. I was examined and told I was still only 2cm dilated and advised to go back home. Convinced I knew my body better than any midwife, I decided not to go home for the second time but instead to accept their offer of staying in a temporary bay until I reached the desired 4cm dilation and could be admitted to a labour room.
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At 4am we settled in our temporary bay, in a considerable amount of pain I opted for some pethidine. For the next 5 hrs through the night, labour intensified but the pethidine was working its magic and if I wasn’t moaning in pain during a contraction I was in some sort of floaty trans state which in hindsight allowed me to rest and perhaps provided me with the energy I needed to give birth.
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Around 9am a midwife came to visit me. I’d reached a whole new level of pain and expressed this to her. She told me she’d be back to asses my dilation and we’d go from there. Desperate to relieve some pain I rolled myself off the bed. As soon as my feet hit the floor my waters broke (again?) in an almighty way and with that my body immediately started to push without me consciencely doing so!
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👇🏼Story continued in comments…👇🏼

THANK YOU 🎄♥️
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As I sign off for Christmas *and* maternity leave I just want to say a huge thank you to everyone that follows and supports me, as a small business it means a lot 🙏🏼
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2021 has been a really rewarding year for Sarchamy Nutrition. I constantly think how lucky I am to work with SUCH wonderful women and to be part of a dynamite team at 25 Harley St!
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It’s hard for me to step away from my own business for a while, but it’s time to throw my energy into birthing and raising my own little lady 😬!
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The good news is, that whilst I’m on mat leave my Insta will live on, bringing you what you came here for: science backed nutrition info, centred around woman’s health 👊🏼!
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Wishing you all a very MERRY CHRISTMAS, Shaz x

Oestrobolome (es-tro-bol-ome) 🦠

❓ Did you know that there’s a collection of bacteria in the gut that has a direct impact on oestrogen metabolism and re-circulation?
🦠 Within the gut microbiome (the collection of microorganisms that live in the digestive tract), there’s a collection of bacteria known as the Oestrobolome. This is a unique collection of bacteria that’s able to take broken down oestrogen and put it back together, resulting in active oestrogen that is reabsorbed instead of excreted as waste in stool and urine. Excess bacteria of this kind in the gut can therefore result in elevated levels of circulating oestrogen.
🤔 The relevance being, elevated oestrogen is linked to many gynae, menstrual, metabolic, mood and fertility issues and is therefore a key factor to consider when addressing hormone health!

PREGNANCY🤰🏻
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I’ve written and re written this post countless times… worrying that posting about my own pregnancy sounds smug or insensitive.
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Then this week a client of mine gasped excitedly at the sight of my bump, congratulated me then quickly asked how long she has left of me before mat leave …which I found incredible endearing and promoted me, it’s ok to share ‘the news’.
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So there we go - 30 weeks in, with trimester one exhaustion a distant memory... I’m really enjoying it and it feels nice to share!
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Much love, Shaz x

SEPTEMBER SUN ☀️
Which of course means salad season prevails…
This one has a za’atar pearl barley base, with dehydrated cherry tomatoes, roasted red onion, cauliflower and burnt broccoli mixed through. Topped with fresh parsley and watercress and dressed with (not pictured) a lemon and cumin yoghurt - Perfect for sharing on a hot summers day👌🏼
Enjoy the sunshine friends 💓

OESTROGEN AND THE LIVER ➰
Oestrogen is a “use it and lose it” hormone, meaning once it’s been used it needs to be broken down and excreted by a process known as oestrogen detoxification, most of which happens in the liver.
If your liver isn’t functioning properly then your body’s ability to detoxify oestrogen can be compromised.
There are 3 phases to oestrogen detoxification and for healthy, complete oestrogen detoxification all 3 need to be working optimally.
PHASE 1️⃣
Oestrogen is broken down by the liver into 3 main metabolites (2-OH, 4-OH and 16-OH), the ratio between these metabolites is very important
PHASE 2️⃣
Metabolites 2-OH and 4-OH are further broken down via methylation in the liver, so they can be sent off to the gut for excreting.
PHASE 3️⃣
Happens in the gut once the metabolites of oestrogen arrive from the liver in the bile. Bacteria in the colon further process these metabolites (read – gut health is v.important for oestrogen detoxification, more on this another time) and all being well, they’re pooped out!
If there’s an issue in any of these phases of detoxification, oestrogen can build up and lead to a whole host of symptoms, such as:
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• Cyclic headaches around ovulation or your period
• Premenstrual symptoms
• Heavy periods
• Sleep disruptions
• Unexplained weight gain, inability to lose weight or stubborn abdominal fat
• Blood sugar disorders (the liver is involved in blood sugar regulation)
• Mood swings
• Brain fog
• Lowered stress tolerance
• Fatigue
📧 If you feel you have any of the symptoms above and wish to discuss more, feel free to get in touch … details in bio or email [email protected]. I love hearing from you guys!

Panzanella 🍅
It feels far from summery here in UK, but I really fancied a Panzanella and I didn’t regret it!
(Serves 2)
👩🏻‍🍳 You’ll need:
• 8 vine ripened tomatoes, halved if small, quartered if large
• 2-4 slices of sourdough (depending on thickness), chopped into large chunks
• 80ml extra virgin olive oil
• 30ml red wine vinegar
• 1/2 shallot, finely chopped
• 5 tinned anchovies fillets, drained and roughly chopped
• 50g black olives, pitted
large handful of fresh basil leaves
👩🏻‍🍳 Method:
1. Heat the oven to 180C/160C fan/gas 4. Put the tomatoes in a colander and sprinkle over a generous pinch of sea salt, then leave to sit for 15 mins.
2. Spread the chunks of bread out on a baking tray and toss with 1/2 tbsp of the oil. Bake for 10-15 mins, or until lightly toasted.
3. In a large bowl, whisk together the remaining olive oil, vinegar, shallot and anchovies, season to taste.
4. Add in the tomatoes, croutons, olives and half the basil and give it a good mix.
Spoon the Panzanella onto a serving plate and top with the remaining basil
ENJOY 💛

TRAYBAKE 🌶
Will we ever get more than one hour of sunshine a day here in the UK?... unsure, but until we do here’s a comforting sausage traybake with homemade pesto for you to try.
For full recipe, click the 🔗 in my bio or visit the recipe section on my website.

Will we ever get more than one hour of sunshine a day here in the UK?... Unsure, but until we do, here’s a comforting sausage traybake with homemade pesto for you to try
For full recipe, click the 🔗 in my bio or visit the recipe section on my website.
Enjoy👩🏻‍🍳

AMENORRHEA (missing periods) 🚫🩸
I’ve been seeing this a lot in clinic at the moment, so let’s have a moment for amenorrhea…
🩸What is amenorrhea?
Aka missing periods – there are two types of amenorrhea, primary and secondary.
▫️Primary amenorrhea is seen in women over the age of 16, who have never had a period.
▫️Secondary amenorrhea occurs when you’ve not had a period for over three months or more, if you previously had a regular cycle. Or six months or more if you previously had an irregular cycle.
🩸Causes?
Typically there’s a dysregulation between the hormonal ‘chatter’ between the brain and the ovaries. Hormones involved include luteinizing hormone (LH), follicle-stimulating hormone (FSH), oestrogen, progesterone, testosterone and thyroid hormones. All of which need to be playing nicely with one another for ovulation and a subsequent period to occur.
🩸What causes this miscommunication?
• Hormonal birth control, especially the pill
• Coming off birth control
• PCOS
• High prolactin
• Thyroid dysfunction
• adrenal dysfunction
• Under eating and / or over exercising
• Primary ovarian insufficiency
• Autoimmune diseases
• Certain medication
• Pregnancy, breastfeeding, perimenopause and menopause (all natural and normal)
🩸I want my period back!
Addressing amenorrhea fundamentally comes down to working with a professional (🙋🏻‍♀️) to identify the root cause. Once that has been identified then yes, there are many ways in which you can overcome amenorrhea by balancing hormones and positively influencing the ‘chatter’ between the brain and the ovaries.

NB 🗣 *takes a breath* – The pill doesn’t regulate your period. The bleed you experience on the pill, isn’t a true period.

BRUSCHETTA 🍅
I made this on a whim haven’t stopped thinking about it since!
🗒Per person you’ll need:
2 vine ripened tomatoes chopped into small cubes
1 large slice of wholemeal sourdough (or bread of choice)
Thumb sized amount of feta – hand crumbled
Small handful chopped parsley
Good quality extra virgin olive oil
1 clove of garlic
Pinch of salt
👩🏼‍🍳To make:
Toast the bread
Peel the garlic and chop in half, with the halved side down, rub it all over the toast
In a bowl add the chopped tomatoes, pinch of salt and generous glug(s) of olive oil and mix well
Top the toast with the tomatoes, then add the feta, parsley and even more EVOO …if you’re obsessed with the stuff as much as I am!
🔖 Bookmark this post and ENJOY!

MARCH! 🌸⁠⁠
At last, we're in the month of Spring! Days are getting lighter, the skies have been bluer *and* there's some hope of ending lockdown on the horizon!⁠⁠
Spring / Summer's my favorite food time too, I love a big salad, eating outside and sharing food with friends, so, I'm ready when you are summer!⁠⁠
📸 Halloumi, EVOO and mustard dressed salad, toms, hummus, rye bread⁠ and pumpkin seeds