Loving Healthy

Just picked these beautiful, fresh strawberries from the garden!🍓💫

Not only do strawberries taste amazing, but they’re also full of antioxidants like vitamin C, as well as key nutrients like folate and fibre.

If you can, eat organic strawberries because non organic ones tend to be heavily sprayed with pesticides.

They’re bursting with incredible nutritional benefits:

🌱Rich in antioxidants
🌱Supports your immune system
🌱Good for gut health
🌱Help regulate blood sugar levels
🌱Support cardiovascular health

If you do eat non organic strawberries, you can rinse them with lemon juice, vinegar, salt or baking soda to reduce pesticide exposure.

I’m so touched by the incredibly kind comments I’ve just received after my recent talk. As someone who tends to be a bit shy, it means the world to me 😊

As women transition through perimenopause, their bodies undergo significant changes that can affect nutrient requirements. Here are key nutrients to prioritise during this phase:

🌱Calcium: Vital for bone health, calcium intake becomes especially important during perimenopause to help prevent Bone density loss. Include the following food sources, dairy products, leafy greens, tahini and small fish with bones (such as anchovies).

🌱Vitamin D: Essential for calcium absorption and bone health. Maintaining adequate vitamin D levels may help support overall immune function, which is important during perimenopause when hormonal changes can affect immune health. Ensure adequate intake through sunlight exposure and foods like oily fish, mushrooms and fortified foods ☀️

🌱B vitamins: B vitamins, including B6, B12, and folate, play roles in mood regulation, energy production. Incorporate foods like poultry, fish, leafy greens, and whole grains to meet daily needs.

🌱Omega 3: known for their anti-inflammatory properties, omega 3s support heart health, cognitive function, and mood. Include sources like oily fish (salmon, mackerel, sardines, trout), flaxseeds, chia seeds, h**p seeds and walnuts.

🌱Magnesium: important for muscle function, sleep and mood regulation. Consume magnesium rich foods such as nuts, seeds, whole grains and leafy greens.

🌱Iron: During this phase, hormonal changes can lead to irregular periods, and some women may experience heavier or prolonged menstrual bleeding. Include iron rich foods like lean meats, green leafy vegetables and legumes.

🌱Protein: Adequate protein intake supports muscle mass maintenance, hormone production, and satiety. Include lean meats, poultry, fish, eggs, dairy and legumes.

Remember prioritise a balanced diet rich in whole, nutrient dense foods to support overall health. If you’re facing challenges with perimenopause and need guidance optimising your nutrition, don’t hesitate to get in touch. 😊

It’s been so nice to be back at work this week. We had a lovely Easter, but it felt long and the weather has been rubbish! I’m going to make sure I go somewhere sunny next year ☀️

I’m excited to offer my clients an array of incredible testing options to help them better understand what’s happening in their bodies and identify the root cause of their symptoms.

Here are some of the tests I use the most:

✅Comprehensive blood testing
✅Comprehensive digestive stool analysis
✅Comprehensive hormone panels
✅Genetic testing

I would always rather test than guess. If you’re interested in booking a consultation with me or considering testing, please don’t hesitate to get in touch 😊

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Thrilled to be leading a couple of wellbeing sessions on healthy eating for the amazing teachers at Westfield and Wyvern school. On Thursday we’ll explore how nourishing our bodies with nutritious foods can boost our energy, mood and overall wellbeing. Get ready for some simple strategies to fuel your body and mind!

📸Lara Jane Thorpe Photography

I absolutely loved creating this recipe with Rose Glover Nutrition. It’s delicious, packed with fibre and protein. Research suggests that incorporating 30 different plant foods a week can be beneficial for gut health. Our gut is like our body’s control centre, influencing everything from digestion to mood and immunity. Keeping it in top shape is key for feeling our best.

By including a variety of fruits, vegetables, legumes, whole grains, herbs and spices in our diet, we provide our gut with a rich array of fibre, vitamins, minerals, and antioxidants. These nutrients act like fuel for our gut bacteria, promoting a healthy balance of the microbiome and supporting optimal digestion and absorption of nutrients.

But it’s not just what we eat, it’s also about what we don’t eat. Processed foods, excessive sugar, and artificial additives can wreak havoc on our gut flora, leading to inflammation and digestive issues. By prioritising whole, plant based foods, we give our gut the best chance to thrive and keep those beneficial bacteria happy and flourishing.

https://lovinghealthy.co.uk/recipes/mediterranean-puy-lentil-salad/

Thank you, Lizzy, for the wonderful testimonial!

I am excited to announce I am planning another peri-menopause workshop in April. Who would like to join?

In celebration of International Women’s Day, I have teamed up with the menopause experts from the Wise Women’s Way. Discover the empowering journey of self care and it’s important role in the management of symptoms. This session will be followed by a Q&A.
The panel:
Me!
The Natural Menopause Coach - natural menopause coach and nutritional therapist.
Om Mata Massage Therapy - Musculoskeletal pain specialist & holistic therapist
Hattie Stewart PT - Personal trainer

It’s a free event. Hope to see some of you there.

Delighted to receive this wonderful testimonial today. Gratitude 🙌🙏

If you’re looking for assistance with your diet or looking to support your overall well-being, don’t hesitate to get in touch 😊

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Exciting news: I’m hosting another Peri-menopause workshop on the 27th January. The previous one sold out, so be sure to secure your ticket to avoid missing out!

The Peri-Menopause can be a difficult time. At first you may not even realise your hormones are starting to fluctuate. You maybe in your 40s, feeling tired, more anxious than you used to or just not feeling yourself. Or you maybe getting signs you are definitely in the peri-menopause - hot flushes, night sweats, weight gain, sleep problems, brain fog, mood swings and want to know what you can do to reduce your symptoms.

We’ll delve into what foods to eat and lifestyle tips, supplements and functional testing. This workshop will provide you with practical insights to navigate the peri-menopausal journey with informed choices and personalised approaches.

Hope to see some of you lovely people there!

💫Veggie Loaded Green Curry💫

This super simple recipe is full of flavour, it’s easy, and it’s packed with healthy protein and fresh veggies. I’m a fan of meals that pack a nutritional punch without requiring an endless amount of time in the kitchen! Enjoy 😊

Ingredients:

1 tablespoon green curry paste
1 can of coconut milk
2 boneless, skinless chicken breasts (or tofu for a vegetarian option), cut into bite-sized pieces
1 red bell pepper, sliced
1 cup sugar snap peas
1 cup broccoli florets
1 carrot, sliced
1 tablespoon olive oil
2 tablespoons fish sauce (or soy sauce for a vegetarian option)
1 tablespoon coconut sugar or brown sugar
Coriander leaves for garnish
Cooked rice or noodles for serving

Instructions:

Heat the olive oil in a large pan or wok over medium heat.
Add the green curry paste and stir-fry for a minute or until it becomes fragrant.
Add the chicken (or tofu) and cook until it's browned on all sides.
Pour in the coconut milk and stir until well combined with the curry paste.
Add the vegetables and stir to coat them with the curry mixture.
Season with fish sauce (or soy sauce) and coconut sugar. Adjust the quantities to your taste.
Simmer for about 15-20 minutes, or until the chicken is cooked through, and the vegetables are tender but still crisp.
Season with salt to your preference.
Serve your green curry over cooked rice or noodles and garnish with fresh coriander

As we step into our early 40s, there's an important health shift we need to talk about - it's called 'Insulin Resistance.' ☕🍪 During this stage of life, hormonal changes can often lead to an increase in insulin resistance. This means our bodies don't respond to insulin as effectively, which can cause issues with blood sugar and even some extra pounds around the waist. Here are my top tips for combating insulin resistance: 1️⃣ Watch Your Sugar: Cutting down on sugar and refined carbs is essential to maintain hormonal balance and overall health. 2️⃣ Stay Active: Regular exercise is a fantastic way to improve insulin sensitivity, so keep moving, ladies! 3️⃣ Portion Control: Opt for balanced, portion-controlled meals to keep your blood sugar steady. 4️⃣ Fuel Your Mornings: A protein-rich breakfast helps maintain your energy levels and keeps those hormonal changes in check. 5️⃣ Fibre-Rich Foods: Incorporate high-fibre foods like fruits, vegetables, and whole grains into your diet to regulate blood sugar levels. 6️⃣ Hydration: Stay well-hydrated, as water is essential for metabolic health. 7️⃣ Stress Management: Practice stress-reduction techniques like meditation or yoga to prevent stress from worsening insulin resistance. 8️⃣ Intermittent Fasting: Intermittent fasting, where you have set periods of eating and fasting, can help your body manage insulin and improve metabolic health. If you need support or have questions, feel free to reach out 💪 #perimenopause #menopausesupport #hormonehealth #wellnessjourney #selfcare #healthyaging #menopauseawareness #empowerwomen

✨Exciting news✨My peri-menopause workshop is officially SOLD OUT!🙌 Thank you, thank you, thank you to everyone who bought a ticket!💛

I’m incredible passionate about empowering women on this journey through peri-menopause. It’s a time of transformation, growth, and self discovery and I believe we can make it a positive and empowering experience!🌸

The more we understand and work with our hormones, the better equipped we are to navigate this phase of life with confidence💪💚
Let me know in the comments below if you would like me to run another workshop!

📸Lara Jane Thorpe Photography

Morning everyone, only one spot left for my peri-menopause workshop next Saturday. If you’re dealing with sleep problems, weight gain, low energy, gut issues, or brain fog, this is for you.

We’ll also talk about whether your symptoms maybe linked to factors beyond perimenopause, such as thyroid issues or nutrient deficiencies, which can manifest similar symptoms.

I’ll help you explore foods that promote hormonal balance and what foods to avoid. We’ll also delve into the world of supplements and the importance of functional testing. 💫💪🌱

During perimenopause, it's essential to focus on foods that support your changing body and help alleviate some of the associated symptoms. Here are six foods to include more of in your diet:

Fatty Fish: Salmon, mackerel, and sardines are packed with omega-3 fatty acids, which can help reduce inflammation and support heart health.

Leafy Greens: Spinach, kale, and Swiss chard are rich in calcium, which is essential for bone health during this phase.

Seaweed such as kelp and nori: Incorporating iodine rich foods into your diet can be beneficial for supporting thyroid health in this phase.

Berries: Blueberries, strawberries, and raspberries are bursting with antioxidants that can combat oxidative stress and support cognitive function.

Nuts and Seeds: Almonds, flaxseeds, and chia seeds are excellent sources of healthy fats and fibre, which can help regulate hormones and manage weight.

Yogurt: Probiotic-rich foods like yogurt can aid in digestion and support gut health, which influences hormonal balance.

If you are struggling with symptoms, get in touch and book a consultation with me or join my workshop on the 21st October 😊

📸Lara Jane Thorpe Photography

✨Beetroot Bliss Smoothie✨

Hope you enjoy this smoothie as much as I do!

Beetroot is a nutrient rich powerhouse, loaded with vitamins, minerals, and antioxidants that support overall wellbeing. Research has shown it may help lower blood pressure and reduce the risk of heart related issues. Plus, it’s a natural source of nitrates, which have been linked to improved endurance and exercise performance.💪

This smoothie is also fibre rich, promoting a heathy digestive system and nourishing your gut naturally. What’s not to love?💜🌈

Here is the recipe:
1 medium sized beetroot, cooked and peeled
1 small carrot, peeled and chopped
1 ripe banana
1 cup frozen berries
1 cup unsweetened almond milk (I used Plenish)
1 tablespoon flaxseeds

Method:
In a blender, add the cooked beetroot, chopped carrot, ripe banana, frozen mixed berries, and flaxseeds.

Pour in the almond milk.

Blend everything until it’s smooth and creamy. If your smoothie is too thick, you can add a bit more almond milk to reach your desired consistency.

Enjoy 💜

Next week, I'll be stepping out of my comfort zone and taking on a new challenge - teaching a healthy eating cooking class at Wey Valley School in Weymouth to a group of teenagers! Teaching teenagers is not my usual audience, but I believe that empowering our young generation with the knowledge and skills to make healthier food choices is incredibly important. Here are a few reasons why I'm passionate about healthy eating for teenagers:

1️⃣ Foundation for a Lifetime of Good Health: The teenage years are a critical time for growth and development. The food choices they make now can impact their health well into adulthood. By teaching them about the importance of nutritious foods, we're setting them up for a healthier future.

2️⃣ Boosting Energy and Focus: A balanced diet filled with fruits, vegetables, whole grains, and lean proteins can help teenagers feel more energetic and focused. This can be a game-changer when it comes to school performance and overall well-being.

3️⃣ Building Healthy Habits: Adolescence is the perfect time to establish healthy eating habits. When teenagers learn to cook and appreciate nutritious meals, they are more likely to carry these habits with them throughout their lives.

4️⃣ Preventing Health Issues: Encouraging a diet rich in nutrients can help reduce the risk of chronic health problems like obesity, diabetes, and heart disease that can develop later in life.

I can't wait to share my passion for delicious, nutritious meals and show them that eating healthily can be fun and flavourful! 💪🥗

📸 Lara Jane Thorpe Photography

Perimenopause can be a challenging time, but integrating strength classes into your routine can make a world of difference. Here are 4 reasons why this could be a game changer for you:

💫 Muscle Preservation: Hormonal changes can lead to muscle loss. Strength classes help you preserve and build lean muscle, ensuring you stay strong and active.

💫 Bone Health: Hormonal fluctuations can affect bone density. Strength training promotes bone health, reducing the risk of osteoporosis.

💫 Improved Mood: Hormonal imbalances can impact mood. Exercise releases endorphins, natural mood lifters, helping you combat mood swings.

💫 Confidence: Perimenopause can bring body image concerns. Strengthening your body can boost self-esteem, making you feel more confident and comfortable in your skin. Nothing feels better than realising your own strength and capability!

I started my first strength class today with The Run Coach, I was super nervous, my legs are like jelly, and I’m not sure I’m going to be able to walk tomorrow, but I really enjoyed it and am already excited for the next session 💪🏋️‍♀️

🐔 Not the School Start I Imagined! 🐔

Just when I was ready to crack open the champagne to celebrate having all three at school... 🍾 Wishful thinking, right? Willa got chickenpox.

But, on the bright side, there's some exciting news! I'm back and ready to see clients again, with my diary wide open for appointments. ✨

I still have a few spots available for my upcoming perimenopause workshop. If you've been dealing with hot flushes, sleepless nights, weight gain, or mood issues related to female health, this workshop is tailor-made for you! 💫

As a nutritional therapist, I've embarked on an incredible journey of growth and discovery in the realm of female health. Thanks to Tanya’s incredible Affiliate Mentoring Programme and the insights from Charlotte's Menopause Master Membership, I've gained a wealth of knowledge and can’t wait to share it with you.🌱🧡

Feel free to message me to book an appointment or secure your spot for the workshop 🌸



📸Lara Jane Thorpe Photography