Melt Nutrition

27/07/2022

Let's talk healthy food swaps.

I wanted to start off easy today with cooking oils. We consume them daily, most of the time without even knowing, as they are found in so many store bought items.

Oils such as canola, vegetable, and sunflower are considered inflammatory oils, which cause so many of our unwanted symptoms - especially during menopause as our estrogen declines and inflammation increases.

So what can we do? We can swap out inflammatory oils for oils that are high in omega 3s, such as coconut oil, extra virgin olive oil or avocado oil. These vital omega 3s are not only anti-inflammatory, but are great for lowering our blood pressure too (among many other benefits). It's really a win-win!

So with that being said, which oil will you be cooking with?

26/07/2022

We know through new science that what we eat affects our mood, our thinking capacity and our long-term health.

For women approaching menopause the gut-brain connection is especially important. Take a very recent study, looking at the effects of omega-3s on anxiety, depression and cognition. Massive benefits were identified, including:

🧠 Lowered anxiety symptoms
🧠 Lowered depressive symptoms
🧠 Increased cognitive functions
🧠 Positive anti-inflammatory effects
🧠 Increased cell survival promotion

With these impressive results, omega-3s deserve pride of place in our kitchen!

Good sauces 😂 I mean sources include:

🫒 Salmon
🫒 Extra virgin olive oil
🫒 Olives
🫒 Oysters
🫒 Avocado
🫒 Eggs
🫒 Grass-fed meats
🫒 Flaxseed
🫒 Walnuts
🫒 Chia seeds
🫒 Brussels sprouts

Any surprises there? What are you keen to include more of for great brain cognition and calm vibes?

21/07/2022

Why is it so important to regulate our blood sugar levels anyway? 🤔

In a nutshell, our blood sugar levels directly impact our hormones, energy, mood, and much more! So if you're trying to avoid things like a mid-afternoon crash (we've all been there), then maybe it's time to look at your blood sugar levels and the foods you're consuming.

I discuss the link between blood sugar levels and hormones in more detail in my Hormone Haven course, as well as go into detail on how to balance your hormones naturally. If this is something that interests you, you can find more info via the link in my bio.

09/05/2022

A healthy diet loves both probiotics and prebiotics to support a good gut bacteria.​​​​​​​​
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New studies have shown a healthy gut microbiota - or GM - influences both our gut-brain connection AND the regulation of our estrogen levels.​​​​​​​​
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Think of the GM like a netball team, where the greater the level of diversity and scope of skills, the better the team. In the same way you wouldn’t want a netball team of only defence players, the GM wants a wide range of different ‘friendly’ bacteria. The more diversity the better!​​​​​​​​
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Let’s take probiotics first, found in fermented foods. They’re rich in ‘live’ bacteria, especially the ones we want plentiful supply of in our gut.​​​​​​​​
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How does a Good GM help?​​​​​​​​
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✅ Improved blood sugar balance​​​​​​​​
✅ Improved digestion​​​​​​​​
✅ Better appetite regulation​​​​​​​​
✅ Improved hormone regulation​​​​​​​​
✅ Improved brain, heart & thyroid function​​​​​​​​
✅ Lowered blood fats​​​​​​​​
✅ Improved vitamin and mineral absorption​​​​​​​​
✅ Stronger immune system​​​​​​​​
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Interestingly our environment and what we eat has more of an effect on the quality of our GM than our genetics. Even more reason to get some probiotics on our forks!

20/10/2021

A happy reminder that our workshop is all locked and loaded for this Sunday and it's jam-packed with heaps of practical info!

Looking forward to seeing lots of wonderful women there. Come and join us, a few tickets still available at the link in the comments...

18/10/2021

🙌 w o r l d m e n o p a u s e d a y ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For around 85% of women, the journey through menopause can be B-A-N-A-N-A-S 🍌⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Imagine if at the appearance of the first symptom, a Hormone Handbook with all the know-how landed in your inbox accompanied by a case of French champagne and a bounty of Belgian dark chocolate bars. If only!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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HOWEVER...with growing awareness, practical solutions and support what the 🍌 is happening to your body approaching menopause can see women’s symptoms successfully addressed.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's time to clink your glass to the opportunity all women have to be confident and sassy through this because that’s reason enough to celebrate 🥂⠀⠀⠀⠀⠀⠀⠀⠀⠀
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14/10/2021

One of the questions I get asked alot by my clients?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What’s your favourite supplement for women 🍊⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And if this is what you’re thinking too? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here is my answer: it’s 2 actually that I immediately think of!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💫 Magnesium - it’s a beautiful support to the hormonal recalibration of perimenopause and quite the champion multitasker. This mineral...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ helps promote sleep by regulating your sleep hormone, melatonin⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ soothes the nervous system and increases GABA levels, helping put the brakes on an overactive brain ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ reduces hot flashes and night sweats⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ helps with the absorption of vitamin D⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ assists preventing migraines⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ normalises the action of hormones on the central nervous system, especially progesterone⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ supports estrogen metabolism⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ slows aging⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And plenty more!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💫 Taurine - this is another wonderful nutrient that….⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✅ supports weight loss, reducing triglycerides (a type of fat)⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ improves insulin resistance⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ lowers cholesterol⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ lowers blood pressure⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ supports healthy mitochondria, the energy ‘engine room’ of our cells⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ improves the ease of falling asleep⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ calms the brain’s GABA receptors⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ boosts physical performance⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There are many other nutrient options that are specific to midlife hormonal support, and we’ll be going over these at our next Perimenopause and Menopause workshop on Sunday week. Looking forward to sharing! Book in via the link in bio ☝️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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14/10/2021

📣 For all the Brisbane women here, exciting news that our next workshop on Perimenopausee and Menopause is all set to roll for Sunday week!

In our next workshop on Sunday 24 october (from 9am to 12pm), we'll get into the juicy detail about adjusting nutrition, and training smarter in perimenopause and menopause.

This is not a repeat of Workshop #1 where we only just scratched the surface! In this workshop we get into the nitty gritty of the WHAT, HOW and WHY.

Sam Mathers from Fitter Futures and I have a great program planned. We'll be presenting the latest scientific research in practical, bite-sized pieces, that you'll be able to take back straight away to your kitchen and gym and put into practice.

Would love to see you there! Here's the link to book -

https://www.trybooking.com/events/landing?eid=808764&

12/10/2021

October is Mental Health Month, and as part of the 2021 awareness campaign promoted by the Mental Health Foundation Australia the focus is: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🦋Post Pandemic Recovery Challenges and Resilience 🦋⠀⠀⠀⠀⠀⠀⠀⠀⠀
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No one is immune to challenging circumstances and the stress and worry that so often accompany them. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sometimes life throws a curveball and you may find yourself facing an unprecedented event that feels like a threat to all that you value.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Resilience is like a muscle that benefits from training and use. Regular exercise obliges your muscles to adapt and get stronger. Similarly, there are key diet and lifestyle factors that can support retaining your resilience and optimise your wellbeing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A wonderful, downloadable eBook on Retaining Resilience went out in this morning’s newsletter. Lots of downloads already! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’d like to read it be sure to DM me and I’ll get a copy winging its way to you pronto 🦋⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s to supporting each other in every way possible, and keeping front of mind that every person here is truly doing the very best they can 💙

22/09/2021

The most powerful email received this week?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My favourite skincare brand stopped me in my tracks with what they’re up to today.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Their entire national team are having a rostered recharge day, with everything paused including replying to email and dispatching orders. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In their own words:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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“Because the only way we can remain agile, resilient and performing at our very best, is to acknowledge that rest, relaxation and time spent with loved ones is key to the wellbeing of each and every individual…”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Why did these words make such an impact? Well when you see a company that’s a leader in their field take clear affirmative action regarding well-being, it motivates us all to check in on how it can be included in our lives, even on a micro level. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Values aligned with your own create the motivation and inspiration to follow suit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Exhaustion and feeling flat are two of the most common concerns women talk to me about. Aware they’re always putting themselves last on the list when it comes to self-care. 🤦‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Of course not everyone can afford to take a RDO! However reminders like these help with imagining ways to push the envelope. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For example, could you start with waking up half an hour early to have extra minutes of ‘Me-time’? Pop it in the diary now so that you are committed and can look forward to your nano break! Create a habit that works for you. 🌸⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Where can you create a nano or micro break for yourself? Share them with us below!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📷

21/09/2021

Lately I’ve had a tonne of questions about collagen.

Collagen’s soooo interesting because it’s the most abundant protein in our body.

Indeed it’s what provides the main structural support for all our connective tissues, like bones, joints, tendons, cartilage, blood vessels and our skin.

With aging however, there is a reduction in the amount of collagen in the skin of about 1 percent per year. This starts quite early on, from around 20 years of age.

Collagen makes up a massive 80 percent of our skin, and, along with elastin looks after our skin flexibility and elasticity. Making this percentage loss a big deal!

To answer all questions collagen, I’ve penned-up and written a post on the blog.

But just in case you want a sneaky sneaky tip that I threw down on the blog?

Here’s one:

Including collagen peptides in your diet can

💫 improve skin elasticity
💫 increase skin hydration
💫 improve the signs of aging

The Journal of Drugs in Dermatology identified these benefits in their 2019 literature review. Great results that we can practically apply!

Just be warned tho, the type if collagen matters!

To read more? Head over to the blog [link in bio].☝️

27/08/2021

Happy weekend! Have you bought your ticket for tomorrow's event? Looking like a full house, last night's check had only 3 tickets left!

What a fab day we have planned....

26/08/2021

Everyone has a personal story behind them, and for as long as I can remember mine has always included this wonderful woman - my sis.

The part I'd love to share with you is her passion for making a difference in people's lives when it really matters. One of her many passion projects is with a wonderful group called The Periscope Crew, a film crew made up of young people with disabilities who are making a web series about their lives told from their own perspectives, while learning the full film-making process from professionals at the same time.

The end result is amazing! Not only the quality of the filming but also the knock-on effect it's having on the participants, who are then able to step into employment opportunities with confidence, dignity and experience.

If you have a moment and with no costs involved, if you follow the link and give your name and email only it counts as one vote for my sister and The Periscope Crew. And if the votes get her across the line it's $10,000 from Westfield! for this incredible grassroots organisation, where all the money will be used for future filming and production.

The good things we all do make the world spin in the most wonderful way, right? Thanks my beautiful community, forever grateful for each and every one of you xx

VOTE HERE: https://bit.ly/3fMHUzg
Feeling humbled by the lovely folk who nominated me (& Soul Gestures) for the Westfield Local Heroes Award - for all the work our village did over the last year. Wasn't it an incredible year of community engagement, kindness and young people who went out of their comfort zone to do amazing things? So we are one of 6 finalists for Westfield Whitford City with the 3 finalists who get the most votes by 30 August winning $10000 for their work. If we win, the prize will be used to develop a full broadcast-quality episode of a web series for The Periscope Crew - telling the story of one of our extraordinary young people. We would really appreciate if you can VOTE above, SHARE to your own pages/groups and HELP US make this happen for our incredible crew. Thanks so much for your love and support - it means the world.

24/08/2021

OMG?! I Didn't Know THAT About Menopause!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We are very excited to announce the first of a series of workshops in Brisbane for women in their 40’s and 50’s who want to Feel Better, Train Better and Live Better during peri-menopause and beyond (into menopause). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We'll be covering lots of the hormone questions you've always wanted to ask, including what to expect, what's actually going on in your body and some practical symptoms management for mid-life women who and are experiencing hormonal unpredictability. In fact, you may already be in perimenopause but not even realise it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It seems that we aren't very well prepared, or informed, about what is ACTUALLY happening within our body (and why) as we go through these stages of life. We want to change that.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What you may not know is that there are changes we need to make to our nutrition, our mindset and our training in response to changing hormone levels in our bodies. What worked for you in your 20's and 30's will not necessarily work for you in your 40's and 50's! By making these changes we can greatly improve how we feel, how well we train/exercise, and how we can be effectively look forward to fabulous years of optimum health and zest for life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What do you get when you put four experts in their fields into one room, all who are passionate about supporting women's health? Come along and find out, it's going to be a fantastic event.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Join us on Sunday 29th August, 2:30pm - 5:30pm at Fitter Futures, 101 Clarence Road, Indooroopilly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tickets are $49 each and include a refreshment & snack. Book now! Tickets are limited. Click the link in my bio to learn more or book!! 🎫

22/08/2021

One of the biggest mistakes I see women make when it comes to the health transformation that they seek? Setting a Big Audacious Goal - say losing 10kg by Christmas - and not setting up a good structure to support it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Not only does setting the intention and adding the Nike “Just do it” mantra not work here, but setting the stretch goal only as a big figure can psychologically prove too big to successfully achieve.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, to help you, here are a number of tips that will help you prevent not following through.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💫 Break down the goal into small pearls of action, then ask yourself⠀⠀⠀⠀⠀⠀⠀⠀⠀
💫 What are you going to do this week to achieve this goal?⠀⠀⠀⠀💫 What are you going to do today to achieve this goal?⠀⠀⠀⠀⠀
💫 What are the bite-sized components you need to include for this?⠀⠀⠀⠀⠀⠀⠀⠀⠀
💫 What small actions can you take that feel doable?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And the 4 important questions to consistently ask yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🐝 When are you going to do it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
🐝 What’s going to cue you to do it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
🐝 Who’s going to watch you do it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
🐝 Who’s holding you accountable⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just like the bees collecting pollen throughout the day, it’s the joy of the small daily actions taken that produce the sweet end result. 🍯⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📷 💛

21/08/2021

"I wish that heaven had visiting hours" says it all. Exquisite song by Ed Sheeran, so captivating - just be ready with the tissues 💧

The official performance video for Ed Sheeran - Visiting HoursDownload or stream "Visiting Hours" here: https://es.lnk.to/VisitingHoursPre-order the new albu...

17/08/2021

Menopause is a natural female occurrence with an unnatural social taboo history.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Can I ask you, do you feel your friends and community know all of the 34 symptoms and what to watch for?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you feel your friends and community understand the health risks involved?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And do you feel your friends and community receive the right treatment and support as they journey through menopause? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s time to make menopause tickety-boo rather than social taboo, and it’s our generation that can be pivotal in this global change. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I passionately support every woman having access to the help they deserve and the information they need⠀⠀⠀⠀⠀⠀⠀⠀⠀
to make a difference. DM me with any questions or to jump on board.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How do you feel about breaking the social taboo? 🚫

16/08/2021

Tryptophan, one of the nine essential amino acids, is a potent supporter of our mood, energy and immune system. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔑 As we age, it may also be a critical key to unlocking a healthier gut microbiota. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We often see women over 40 beginning to enter menopause and struggling with gut health, bloating, inflammation, anxiety and mood changes to name a few. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A healthy gut and gut microbiota metabolise tryptophan to help:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📍 Reduce inflammation⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍 Support stress responses⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍 Increase seratonin to ⬆️ feelings of well-being⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍 Increase melatonin to ⬇️ insomnia⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍 Improve gut health⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍 Neutralise pro-aging free radicals⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A recently published study on older mice looked at their gut bacteria numbers to see what would happen on a low-tryptophan diet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In just 8 weeks the results showed lower levels of beneficial bacteria 🦠 and increased systemic inflammation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The researchers concluded that a compromised microbiota can be the result of both aging and tryptophan deficiency. They saw a direct association between tryptophan dietary content, the gut microbiota and inflammatory responses. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👏🏼 The take-away? With a balanced diet, we have the opportunity to directly affect our microbiota and reduce inflammation. This is why it's important for all stages of menopause and aging!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Which tryptophan foods do you like to include in your diet? Let us know below...