Chrissy Freer, Byron Bay (2025)

11/08/2024

Eaay anti-inflammatory breakfasts 🥑🍓

During perimenopause/menopause (and as we age) following an anti-inflammatory style diet becomes really important. This is because our bodies become more inflammatory during menopause as estrogen levels decline and as part of the ageing process.

To create easy and delicious anti-inflammatory breakfasts, focus on wholegrains, with added fruit and vegetables to boost fibre and antioxidants and some good fats (e.g., nuts, seeds and/or avocado).

Below are four easy anti-inflammatory breakfast ideas for the week ahead 💚

❇️ Chia and linseed puddings with mixed berries

❇️ Wholegrain toast spread with nut butter and topped with fruit and seeds

❇️ Protein smoothie with berries, nut butter (or avocado) and h**p seeds

❇️ Scrambled eggs with veggies and avocado

30/07/2024

Oat & coconut biscuits

These delicious biscuits are my take of a healthier version of Anzac biscuits 😋

You can use butter instead of the olive oil if you like a crisper biscuit. Hope you enjoy 💚

Makes about 16

¾ cup spelt or wholemeal flour
¾ cup rolled oats
½ cup desiccated coconut
¼ cup raw sugar (or any sugar you of choice)
1 egg, lightly beaten
60ml (¼ cup) extra-virgin olive oil
1 ½ tbs water
1 ½ tbs golden syrup
½ tsp bicarbonate of soda

✅️ Preheat oven to 180C. Line a large baking tray with baking paper.

✅️ Combine flour, oats, coconut, and sugar in a large bowl. Add beaten egg and stir to combine.

✅️ Combine oil, water, and syrup in a small saucepan. Bring to a simmer over medium heat. Add bicarbonate and allow mixture to bubble. Add syrup mixture to oat mixture and stir until combined.

✅️ Roll mixture into 16 balls. Place on prepared tray leaving space between each, and flatten with a fork. Bake for 10-12 minutes or until golden. Allow to cool on tray.

28/07/2024

Things you don't need to do in perimenopause

Navigating information during perimenopause can be challenging. Furthermore, a lot of content on social media is not evidence based and/or given by those without adequate qualifications/experience.

Here are 4 things that you do not need to do during perimenopause 💙

17/07/2024

>>>RECIPE:! Spiced pumpkin soup 🥣

Veggie soups are ideal for warming lunches or light dinners that also support weight management, being relatively low in energy, yet rich in dietary fibre.

✨️I always add a can of legumes to blended soups to boost fibre plus (and satiety) and add a dose of plant protein. Serve with wholegrain toast spread with cottage cheese or top with some shredded chicken or air-fried tofu to further boost protein.

Serves 4

1 tbs extra virgin olive oil
1 large onion, finely chopped
2 carrots, peeled, diced
2 sticks celery, diced
2 garlic cloves, crushed
2 tsp ground cumin, plus ½ tsp extra
1/2 tsp ground turmeric
1 tsp paprika, plus ¼ tsp extra
1kg butternut pumpkin, peeled, seeded chopped
500ml (2 cups) homemade or salt-reduced vegetable or chicken stock
400g can cannellini beans (or chickpeas), rinsed, drained
½ cup Greek yoghurt

✅️ Heat the oil in a large saucepan over medium heat. Add onion, carrot, and celery and cook, stirring, for 5 minutes or until softened. Add garlic and spices and cook, stirring, for 1 minute or until fragrant.

✅️ Add pumpkin, stock, and 500ml (2 cups) water and bring to the boil. Reduce heat and simmer, partially covered for 10 minutes. Add the beans and simmer for 5-10 minutes or until the pumpkin is tender. Set aside to cool slightly.

✅️ Blend soup in batches, return to a clean saucepan, and heat over medium heat. Combine yoghurt and extra spices. Serve with the spiced yoghurt.

15/07/2024

Anti-inflammatory lunch ideas 🥑🥦🫘

I recommend women follow an anti-inflammatory style diet during perimenopause/menopause and beyond.

This is because our bodies become more inflammatory during menopause as estrogen levels decline and as part of the ageing process. Research has also shown that chronic inflammation is linked to several chronic diseases and even weight gain.

✨️ The anti-inflammatory diet focuses on a high intake of plant-based foods, anti-inflammatory sources of protein (e.g., legumes, tofu, seafood), wholegrains, and sources of good fats such as nuts, seeds or avocado.

Four easy anti-inflammatory lunch ideas for the week ahead ✨️

🫘 Veggie soup with added legumes to boost protein and fibre, served with wholegrain toast

🥑 Leafy green and veg salad with salmon and avocado

🥦 Quinoa salad bowl with tofu, chickpeas, brown rice, and a tahini dressing

🍅 Tuna salad sandwich with hummus on wholegrain bread

09/07/2024

Can you relate?

Feeling tired and craving sugar at 3pm is common, but it doesn't have to be your norm. The main reasons behind this afternoon slump are often:

❎️ Restricting your food intake earlier in the day (such as breakfast and/or lunch), often due to being ‘good', especially when trying to lose weight.

❎️ Not consuming the right mix of nutrients at meals, such as lacking enough protein and fibre to help stabilise blood sugar levels. This is particularly relevant during menopause when our cells become less responsive to insulin, which can impact blood sugar regulation.

So, how can we break this cycle?

✅️ Make sure you eat an adequate amount at breakfast and lunch. Skimping on food early in the day can lead to excessive snacking later due to sugar cravings.

✅️ Include enough protein and dietary fibre in your meals. This combination works wonders in keeping you full and satisfied between meals while also helping to maintain steady blood sugar levels.

✅️ Incorporate a protein rich snack rich mid-afternoon to bridge the gap until dinner. For example, you could have nuts with berries, high-protein yogurt with fruit, or boiled eggs with vegetable sticks.

By adopting these strategies, you can help avoid the 3pm energy dip and sugar cravings, promoting a more balanced and sustained level of energy throughout the day ✨️

04/07/2024

✨️Navigating Perimenopause & Menopause

Are you approaching perimenopause or in perimenopause/menopause and confused about the best approach for nutrition and exercise in this stage of life? If so, this seminar is for you!

Saturday 13 July, 3pm - 5pm. Doors open 2.50pm
Jullum Room at the Ballina Surf Club, Lighthouse Beach

Book your spot here: https://bit.ly/4eJiIqr
or via link in bio

I will be presenting an evidence-based 90-minute seminar, plus Q and A, where you will

🌿Learn about the different stages of menopause, the symptoms you may experience, and changes that are occurring within your body.

🌿Gain an understanding of how these changes can impact your well-being (both physically and mentally) and why we need to change our approach to nutrition and exercise for overall health and long-term weight management.

🌿Be taught the nutrition and exercise fundamentals that will support your body and, most importantly, allow you to thrive during perimenopause, menopause and beyond.

90-minute seminar + 30-minute Q & A with shared grazing platter and herbal tea provided.

Bookings close 10 July or when sold out. No refunds on tickets.

We look forward to having you attend this event!

Chrissy Freer & Emma Le Sueur

23/06/2024

Meal planning 🍓🥣🍪

Meal planning and prepping help to facilitate good food choices, especially during busy weeks.

I always plan and make a breakfast that can be prepared ahead and taken to work for early starts. Likewise, recipes such as soup, frittata, or curry that you can make ahead are ideal for work lunches, or for nights, you get home late. This weekend, I also made some delicious oat biscuits as it was cold outside, and it just felt like baking weather 😋

🍓 Mixed berry cheesecake overnight oats. These were based on my strawberry cheesecake overnight oats I posted a few weeks ago (recipe is on my page)

🍪 Oat biscuits (I made a healthier version using wholemeal flour and reduced sugar)

🥣 Moroccan spiced chicken and veg soup (made from last nights leftover roast chicken and veg that needed using in the crisper)

20/06/2024

Can you relate ⬇️

Brain fog refers to the cognitive symptoms (memory and attention difficulties) that you can feel during the perimenopause and menopause.

Verbal learning and memory, and to a lesser extent working memory and attention are the areas of cognition most impacted, with declines in estrogen combined with other menopause symptoms (e.g., mood changes and poor sleep) being the key contributors.

You may experience brain fog as difficulty recalling words and names, losing your train of thought or being easily distracted, being forgetful, and/or struggling to switch between tasks 🤦🏻‍♀️

This can be extremely distressing, especially within the workplace. The good news? For many women, cognitive difficulties resolve post menopause, BUT for some, memory difficulties can continue.

What can we do to optimise our brain health during menopause?

🧠 Stay active. Exercise is important for overall health, including cognitive, with some evidence that having a high level of fitness can lower the risk of dementia

🧠 Maintain a healthy weight and follow an anti-inflammatory diet

🧠 Reduce alcohol intake and avoid smoking

🧠 Engage in brain training exercises (learn something new!)

Follow for evidence based nutrition and support for perimenopause and menopause 🩷

18/06/2024

‼️Signs you may be in perimenopause

We typically associate perimenopause/menopause with hot flushes and night sweats. Yet, for most women, these are not their first symptoms of perimenopause.

In its early stage’s perimenopause may present as persistent fatigue and exhaustion, brain fog, changes in mood, sore joints (especially after exercise) and worsening PMT and changes in menstrual cycle (duration and/or flow) and this is not an exhaustive list!

The perimenopause (the transition before menopause) varies in length from 2-10 years. This means women may be experiencing debilitating symptoms for several years before receiving treatment/help and, in the process, feel unheard and overwhelmed with what is happening within their body and health.

This is why it’s so important (and I am so passionate) that we talk about the perimenopause transition and menopause to raise awareness, education, and self-advocacy for womens health and wellbeing. Let's keep the conversation going ❤️

17/06/2024

Perimenopause & Menopause Masterclass ✨️

Are you living in the Armidale/New England region and approaching perimenopause or in perimenopause/menopause? If so, this masterclass is for you!

The wonderful Ali Flynn, owner of has invited me to present this 2-hour information packed master class where you will learn about

✅️ the different stages and symptoms of menopause

✅️ what is happening to your hormones during this time

✅️ the changes occurring within your body that can impact your health and wellbeing

✅️ evidence based nutrition and exercise strategies to support your body (and weight) during the menopause transition and beyond so you can thrive!

There will also be plenty of time for you to ask questions ✨️

This is going to be a great night, and we would love to see you there 💚

Head to https://soulstudioarmidale.com/event to book your place.

14/06/2024

Are unrealistic expectations setting you back?

There is no such thing as ‘perfect’ eating, nor is it realistic, sustainable, or should it be aspired to. Aiming to be ‘good’ all the time only set’s you up for a cycle of restriction, unnecessary food rules, and to ultimately derail 😔

Healthy eating is about creating habits that can be maintained while still allowing flexibility. This allows us to ebb and flow in different occasions and stages of life (as our body and needs change) and sets us up for long-term success.

Building consistent and realistic eating habits such as prioritising veg 🥦🥕 by filling half our plate with non-starchy vegetables, incorporating protein rich foods and swapping processed carbohydrates with wholegrain versions at mealtimes may sound boring but really are the key to healthy eating.

A base of consistency also then allows us food freedom to enjoy our favourite foods in moderation 🍕🍪😋

So let's ditch black and white thinking that doesn't serve us well and start making habits that are achievable and support long-term health, weight, and wellbeing 🩵

09/06/2024

Are you experiencing anxiety during the perimenopause/menopause?

While we typically associate menopause with symptoms like hot flushes, mood changes, including increased feelings of anxiety during perimenopause, and the menopause are also extremely common for some women (yet not talked about as frequently).

➡️ Not only can changes in hormones during menopause impact mood, but also the significant physical (and sometimes life) changes that occur during menopause can be extremely stressful, adding to the mix.

➡️ Increased levels of anxiety can then exacerbate other symptoms of menopause, which further perpetuates the cycle. Women with a history of anxiety before menopause may also find their anxiety increases.

If you are being impacted by anxiety during menopause please know that there are many tools that can support you during the menopausal transition and beyond, such as ⬇️

MHT/HRT
Speak to your GP about menopausal hormone therapy (also called HRT). HRT can be extremely effective in addressing both the hormonal changes that can impact mood, as well as alleviating other distressing physical symptoms (such as hot flushes) which can also increase anxiety.

THERAPY/COUNSELLING
Seeking help from a trained mental health professional with experience in anxiety and depression can also be an important piece of the management puzzle.

EXERCISE
Resistance exercise can be a powerful tool for combatting stress, reducing anxiety and improving mood during menopause. Likewise, slower exercise that incorporates stretching and mindfulness such as yoga can also be extremely beneficial. It’s about trialling what works best for you.

SLEEP & SELF-CARE
Developing a sleep hygiene routine before bed and prioritising time for self-care during menopause are also important for managing anxiety, with better sleep linked to improved overall health, including mental health.

What have you found to be the most helpful tool for managing anxiety during menopause?

07/06/2024

Are you in need of some self-care?

I am so looking forward to being part of this beautiful Womens Health Retreat held by where I will be running a women's nutrition seminar🌟

22 - 25 August (just under 11 weeks away!)
The Pocket, Byron Bay Hinterlands

From Emma Le Seur, founder of The Fit Way ⬇️

Join us for a 3-night retreat stay (Thursday - Sunday) with daily activities. You can join all activities or pick and choose what you would like to do. We are offering yoga, mat pilates, fitness class (strength & conditioning), a meditation & breathwork workshop and a nutrition seminar. In your free time you will be able to swim in the magnesium pool, enjoy the infrared sauna, experience an Odin ice bath, take nature walks around the farm, read by the pool, book a massage, enjoy all meals cooked for you on-site by Burbury Whole Foods, and of course rest.

We are two-thirds sold but still have both share rooms and single rooms available to book. Come on your own or with a friend.

Please use this link to see the full retreat itinerary and package pricing: https://thefitway.com.au/wybalena-organic-farm/

We would love to have you at this beautiful and nourishing weekend away!

03/06/2024

ADEQUATE DIETARY FIBRE INTAKE 🍠🍓🥑🥯

As a registered nutritionist, this would have to be one of the most common causes of persistent hunger between meals (even once protein intakes have been increased) that I see in clinical practice.

Protein gets a lot of attention for its role in satiety and weight management, especially during midlife/menopause (and yes, protein is extremely important), BUT, the importance of dietary fibre often gets overlooked.

You really do need to be prioritising both protein AND fibre to provide satiety and fullness that lasts the distance 🍗🥦🍠

➡️ A type of fibre called soluble fibre forms a thick gel like substance in your digestive tract, which slows down digestion. This helps to provide the sensation of fullness and trigger the feeling you have had enough to eat. Even better, it helps stop overeating at mealtimes.

➡️ Soluble fibre also slows the absorption of sugar into the bloodstream, helping to prevent sugar spikes and lows. This helps reduce cravings (caused by unstable blood sugar) and its associated hunger (especially midafternoon).

➡️ Getting enough fibre also promotes a healthy gut microbiota, which in turn influences appetite regulation and insulin sensitivity and can reduce inflammation.

So, how much should you be aiming for? Guidelines recommend women should aim for at least 25g per day, (or 30g for men), however it is suggested we up this a little more to 28g/day for women (or 38g for men) to reduce the risk of chronic disease.

Easiest way to meet your intake ➡️ ensure you choose wholegrain over processed versions of grains, include AT LEAST 5 serves of veg per day (aim for half your plate at lunch/dinner), choose fresh fruit for dessert and leave the skin on fruit and veg when possible. Sprinkle seeds and nuts over meals and boost meals with legumes (such as lentils and chickpeas).

TIP: if your fibre intake is currently low, do increase gradually to allow your digestive system time to adjust.

25/05/2024

Gaining weight despite following a healthy diet?

Above are some of the common dietary habits I regularly see as a nutritionist that can impact weight gain, especially during midlife.

Are there any you can relate to? 🙋🏽‍♀️

Want to learn how to manage your weight long-term during midlife? Follow for evidence-based nutrition support 🩵

21/05/2024

Unsure what the difference is between perimenopause and menopause 🤷‍♀️

While the terms often get used interchangeably, they are, in fact different stages of the menopause journey.

PERIMENOPAUSE ➡️ is the time from the onset of symptoms (such as irregular periods, increased PMT, irritability, fatigue, insomnia, hot flushes) until 12 months after your final menstrual period. These symptoms start to occur as a result of growing fluctuations in hormones (mainly progesterone and estrogen).

👉 The length of this stage varies widely between women (anywhere from 1-10 years!). Therefore, some women will start to experience perimenopause in their late 30’s, while others not till their late 40’s or even early 50’s.

MENOPAUSE ➡️ marks your final menstrual period. Yet frustratingly, you do not know your actual menopause ‘date’ until 12 months after your final menstrual period. Your hormone levels (both type and amount) have now changed significantly.

POST MENOPAUSE ➡️ the time beyond one year after your final period until the end of your life. This stage is often called being ‘in menopause’. For many women, symptoms experienced in perimenopause (e.g., hot flushes, fatigue, brain fog, urinary symptoms) can continue, and for some women, they can last into their 60’s and even later.

Follow for more evidence-based perimenopause and menopause support & nutrition 🩵

18/05/2024

Let's rethink our motivation during menopause 💪

Once we reach our 40’s, our parameters of what is 'healthy' and our mindset really do need to change.

Everything we do during our 40’s onwards is setting us up for the 2nd half our lives! We want to be able to live active, healthy and long lives.

While maintaining a healthy weight is an important piece of the puzzle, fixating only on weight can in fact compromise your long-term health. For example ⬇️

STRONG MUSCLES
Menopausal women are at increased risk of having low muscle mass, strength and function (called sarcopenia) which is associated with poor quality of life, disability, chronic disease, falls and mortality.
✅️ resistance exercise and adequate protein

DENSE BONES
Conserving bone density is essential to avoid falls, fractures and associated disability in later years (one in three women will have an osteoporotic fracture in their lifetime).
✅️ weight bearing exercise, resistance exercise & adequate calcium and vitamin D intake

MOBILITY & BALANCE
Maintaining mobility and balance really is the key to preserving functional independence (which allows independent living) and quality of life as we age.
✅️ all exercise, but ensure you are including some mobility and balance specific exercises

HEALTHY HEART & BLOOD SUGAR
The risk of cardiovascular disease and type 2 diabetes increases significantly post menopause. This is because estrogen plays an important and protective role for heart and metabolic health. Reductions in hormones post menopause can therefore lead to unfavourable changes in cholesterol and blood pressure, as well as impacting how your cells respond to insulin.
✅️ all exercise, adequate dietary fibre intake, anti-inflammatory diet

👉 Remember, the approach we take now is safe guarding our health in the future.

Share this post with a friend who would benefit 💚

Chrissy Freer