Nutritional Balance

09/07/2025

This message is for those in peri menopause and especially in post menopause, you know who you are!

We all know calcium is important to keep our bones strong and keep osteoporosis at bay.

But eating calcium rich foods isn’t enough, it’s also about what your body absorbs!

A few easy ways to help your body make the most of calcium, the bone building mineral:

* Get Your Vitamin D. This is calcium’s best friend! Vitamin D helps your body absorb calcium properly.
* Try safe sun exposure or include foods like eggs, salmon, and mushrooms.

* Pair Calcium with the Right Foods. Leafy greens, tofu, almonds, and dairy are great sources.
* But avoid having calcium-rich meals with high-caffeine drinks or too much salt, which can block absorption.

* Give Weight-Bearing Exercise a go. Think walking, dancing, or light resistance training. It tells your bones to stay strong we need you!

If you need a little more nutritional support don’t hesitate to reach out to me and book a “Discovery Call”. It’s never too late to support your bones for a stronger, healthier future.




08/07/2025

This message is for those in peri menopause and especially in post menopause, you know who you are!

We all know calcium is important to keep our bones strong and keep osteoporosis at bay.

But eating calcium rich foods isn’t enough, it’s also about what your body absorbs!

A few easy ways to help your body make the most of calcium, the bone building mineral:

* Get Your Vitamin D. This is calcium’s best friend! Vitamin D helps your body absorb calcium properly.
* Try safe sun exposure or include foods like eggs, salmon, and mushrooms.

* Pair Calcium with the Right Foods. Leafy greens, tofu, almonds, and dairy are great sources.
* But avoid having calcium-rich meals with high-caffeine drinks or too much salt, which can block absorption.

* Give Weight-Bearing Exercise a go. Think walking, dancing, or light resistance training. It tells your bones to stay strong we need you!

If you need a little more nutritional support don’t hesitate to reach out to me and book a “Discovery Call”. It’s never too late to support your bones for a stronger, healthier future.

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30/06/2025

Perimenopause and osteoporosis have been front of mind lately.

I’ve been talking to quite a few ladies who struggle with osteoporosis! A condition that weakens bones, making them fragile and more likely to break. A very painful yet common condition!

Ladies you need to know osteoporosis doesn’t just start at post menopause it starts way earlier, possibly before perimenopause and exasperated by perimenopause and post menopause!

So if you do any of the following things, you’re possibly at risk:

* Don’t eat enough protein
* Don’t get enough sun exposure - Vitamin D (without sunscreen. Best before 10am)
* Don’t consume enough calcium / Vitamin K / magnesium rich foods (dairy, nuts/ seeds, grains, green leafy veggies, soy)
* Don’t exercise or do weight bearing exercises!!
* Are in post menopause.

Along with the right exercises ladies we have the power to fight osteoporosis right on our plate.

Remember, it's not just about eating well, it's about eating smart. Let's take care of our bones, one meal at a time!

28/06/2025

Work-life balance.

When I’m not creating nutrition plans or running programs, you’ll find me walking in nature, especially by the beach, my happy place!

I’m so grateful!

For me, wholistic nutrition goes beyond what’s on your plate. It’s about how you live, rest, move, and recharge.

Taking time to unwind and nourish your mind and soul is just as important as feeding your body well.

So today, if you can, step outside, take a deep breath, feel the sun on your skin… even if it’s just 10 minutes.

You’ll feel the difference.

20/06/2025

I recently had the privilege of volunteering with One Meal Northern Beaches. A 100% volunteer led food-relief charity across the Northern Beaches.

Although it’s a bit chilly early in the morning, it’s still a lot of fun and worthwhile knowing that donated food from our local businesses goes to those who need it most!

It supports both community meals (in Manly, Narraweena and other locations) and delivers fresh hampers and hot or chilled meals to people who are in need.

It’s incredibly rewarding to be part of a caring network helping vulnerable locals access nutritious food without judgement.

19/06/2025

If you've ever known someone or have experienced breast cancer, this is for you my friend.

💗 From Fear to Strength – A Free Breast Cancer Masterclass

When I was diagnosed with breast cancer, I felt overwhelmed. I didn’t know where to begin — physically, emotionally, or mentally.
Over time, I found simple steps that helped me heal and rebuild.

Now I’m sharing them with you — in this free 30-minute masterclass.

- Learn the 7 key steps I used to move from fear into strength
- Gentle movement, mindset support & practical tools
- For anyone facing breast cancer — or supporting someone who is

You don’t have to do this alone.
👉 Click here to watch now: http://eepurl.com/jbFilk
Please share or tag someone who needs this today.

Leanne Hughes Physio

17/06/2025

I recently had my Vit D levels checked.

And as expected they were a little low.

In winter, we naturally get less sunlight, and for women in peri / post menopause, this can make a real difference.

Vitamin D is essential for bone strength, mood, immunity, and hormone balance, all things that matter even more during this stage of life.

But it’s not just about taking a supplement, your body also needs the right nutrients to absorb vitamin D effectively, like:

* Magnesium: found in leafy greens, nuts, seeds
* Healthy fats: like olive oil, avocado, oily fish
* Vitamin K2: from leafy green veggies or even in fermented foods or hard cheeses

So my recommendation this winter is to top up your winter wellness with a warm, nourishing diet and a little sunshine when you can 🌞

13/06/2025

Salads aren’t just for summer!

Winter salads can be just as satisfying, you just need to tweak the way you build them.

* Pair leafy greens with warm protein like grilled chicken or roasted salmon
* Add buckwheat noodles, quinoa or brown rice for comfort and fibre
* Toss through roast pumpkin, sautéed mushrooms or steamed broccolini for that cosy factor

Nutrition tip:
Add a drizzle of olive oil and a squeeze of lemon to boost absorption of vitamins. Flavour is just an added bonus.

I’ve got more nutrition tips and recipes in my newsletter if you’d like to sign up!

11/06/2025

When life gives you too many lemons. Thank you my trusty lemon tree!

Time for:
* hot lemon and ginger tea
* zesty dressings over roast veg and grilled fish
* Lemon chicken soup

and all that winter immune-boosting goodness.

Recipe:

Zesty Lemon & Herb Dressing
* Juice of 1 lemon
* 2 tbsp olive oil
* 1 tsp Dijon mustard
* 1 tsp honey or maple syrup
* 1 garlic clove (crushed)
* Pinch of salt + pepper
* Fresh herbs (parsley, dill or basil)

Shake it all in a jar and drizzle on everything!

Healthy, fresh and made in under 5 minutes.


What do you make with lemons? 🍋

04/06/2025

Sometimes life just gets in the way.

We all have to eat, just because you are busy doesn’t mean you can’t look after your health!

02/06/2025

Can you feel it! Winter’s here and so are all the cosy, nourishing foods that come with it!

It’s time to lean into some of my fav seasonal veggies like pumpkin, cauliflower, silverbeet, leeks, and sweet potato.

They’re winter’s signature veg and they make some of the most comforting meals.

Not only do they create easy meals they’re packed with fibre, antioxidants, and nutrients to support immunity, energy, and digestion through the cooler months.

My go to winter cooking tips are:

Roast a big tray of winter veg and toss them into a warm salad with some protein for an easy, balanced meal. Splash over a quick balsamic vinaigrette and sprinkle over some pumpkin seeds and you’ve got a flavoursome meal.

A good combo I like is: beetroot, pumpkin, Brussel sprouts, kale and orange with chicken. Yum!

Or

Simmer in a pot your fav seasonal veg & purée into a smooth warm soup. Swirl in a little Greek yoghurt and you’ve got yourself an easy tasty meal you can keep in the fridge as a go to meal or snack. My fav is Thai pumpkin soup. See previous post for recipe.

Eating seasonally = eating smarter, tastier, and often cheaper too. What’s your go-to winter comfort food?

29/05/2025

Final call! Registration is about to close.

I’m pretty sure you’ve been feeling the weather lately, winter is here!

If you’ve been meaning to join my Winter Nourish & Balance Program, this is your reminder…

The doors are about to close, and we start officially Sunday 1st June!

This 90-day journey is designed especially for women 45+ who are ready to:

• Support their immune system through winter
• Feel lighter and less bloated by improving digestion
• Shed unnecessary weight gain
• Break the cycle of cravings and self-sabotage
• Learn how to eat nourishing, enjoyable food that fits your lifestyle

This program is a gentle reset before spring arrives. It’s real support, nourishing food and habits that actually stick. And the best thing of all, I’ll be right beside you with nutritional guidance, meal plans and practical lifestyle tips.

Enrol now before spots close for good.

You’ll find the enrolment in the comments.

&balance