Turnip Nutrition

Turnip Nutrition Hi I'm Susie, a plant-based, degree qualified Functional Clinical Nutritionist. Let's glow from the inside out together!

I help over 40's breeze through mid-life & age like fine wineđŸ· through dietaryđŸ„Š & lifestyle practicesđŸ§˜đŸŒâ€â™€ïž. Appointments are available outside these hours. Please contact me to arrange an alternate time.

Menopause friendly meal that tastes amazing in just 15 mins!Packed with flavour and perfect when you need a speedy comfo...
14/04/2026

Menopause friendly meal that tastes amazing in just 15 mins!

Packed with flavour and perfect when you need a speedy comforting meal.

Edamame is rich in phytoestrogens, natural plant compounds that support oestrogen levels during menopause.

This can help with symptoms like hot flushes as well as supporting skin elasticity!

Edamame is a great source of protein and is a complete protein, which means it contains all the essential amino acids your body needs.

Helps with muscle maintenance, fullness and energy.

Enjoy!

Chili Garlic Udon noodles

Serves 2-3

-285g dry udon noodles or two 200gm vacuum packed
udon noodles
-1 red capsicum, thinly sliced
-3 spring onions, sliced
-Big handful fresh coriander, chopped
-Extra coriander to serve
-1 Cup frozen edamame, defrosted
-3 T tamari
-3 T store-bought chili garlic oil

In a pot, boil salted water. Cook udon according to packet instructions. Drain, rinse with cold water, and let drain.

(If using vacuum-packed, you can toss them in when pouring sauce and heat for 2-3 mins)

Heat 1 tsp. olive oil in a pan and toss the capsicum, green onions, coriander, and edamame with pinch of sea salt. Cook for 5-6 minutes.

In a bowl, mix tamari, 2 tbsp. rice vinegar, œ tbsp. balsamic vinegar and chili garlic oil.

Pour sauce over vegetables and add udon, heat for another 2-3 minutes. Toss well.

Sprinkle remaining coriander and some sesame seeds before serving.

Enjoy at room temperature or chilled.

Susie xo

When menopause hits, it can feel like a lot. Here are 5 things to do right away to start feeling like yourself again...M...
10/04/2026

When menopause hits, it can feel like a lot.

Here are 5 things to do right away to start feeling like yourself again...

Menopause is a hormonal shift.

But what you do next determines whether symptoms settle or spiral.

Here’s what I’d prioritise immediately:

1. Stabilise blood sugar
Protein + fibre every meal. No skipping.

2. Protect muscle & bones
Strength train 2–3x weekly. Increase protein.

3. Increase phytoestrogens
Flax, tofu, tempeh, legumes daily.

4. Support oestrogen metabolism
Cruciferous vegetables. Bitter greens.

5. Regulate stress
Overtraining + under-eating worsen symptoms.

Menopause isn’t the problem. Doing nothing differently is.

Save this post!

Susie xo

Quinoa & Lentils with Garlicky Pumpkin Seeds with Creamy Tofu In your 40s or navigating menopause, plant-based meals can...
10/04/2026

Quinoa & Lentils with Garlicky Pumpkin Seeds with Creamy Tofu

In your 40s or navigating menopause, plant-based meals can do so much more than just help you eat healthy.

When they're put together well, they can genuinely support your energy, digestion, blood sugar, fullness, and heart health. And all of that matters even more when your hormones are shifting.

This is where foods like lentils, quinoa, tofu, and seeds really come into their own.

Quinoa and Tofu are both complete proteins, which means they contain all the essential amino acids, which makes them perfect for plant-based eating.

Plant protein helps protect your muscle mass, something that becomes really important as oestrogen starts to drop.

Fibre supports your gut, keeps things moving, helps you feel satisfied, and can even support healthy cholesterol levels.

And then there are phytoestrogens - natural compounds found in foods like soy that have a gentle oestrogen like effect in the body.

And no, they don't mess with your hormones!

Foods like tofu can actually be a really helpful part of eating well in midlife.

Some women find that including more soy foods helps with energy dips, feeling satisfied after meals, and managing symptoms more easily.

You do not need to be scared of carbs or survive on tiny salads.

A well-built plant-based meal with enough protein, fibre, and healthy fats can be one of the best things you do for your body right now.

It's not about eating less. It's about eating strategically!

If you want to know more about using plants therapeutically for midlife send me a dm and let’s chat. I'd love to help!

Susie xo

Feeling overwhelmed by menopause brain fog or anxiety? Your breath is a superpower.For women over 40, navigating the hor...
07/04/2026

Feeling overwhelmed by menopause brain fog or anxiety? Your breath is a superpower.

For women over 40, navigating the hormonal shifts of perimenopause and menopause often brings heightened stress, brain fog, and self-doubt.

Your breath is an immediate, powerful tool to restore inner balance.

Practice diaphragmatic breathing: Inhale slowly and deeply through your nose, feeling your abdomen expand as you visualise confidence and clarity entering your being.

Exhale gently and completely through your mouth, consciously releasing tension, anxiety, and any lingering doubts.

This simple, evidence-based technique, integrated into your daily routine, rebalances your nervous system, enhances mental focus, and fosters a profound sense of calm.

It's a cornerstone of holistic wellness.

Susie xo

24/03/2026

What you eat can affect both - energy dips and dull skin.

Sweet potatoes give you steady energy, which helps avoid the spikes and crashes that can drain you by mid-afternoon.

They’re rich in:

Beta-carotene (Vitamin A) to support skin repair and a healthy glow

Fibre to support gut health, which is linked to skin health
Potassium for hydration and cell function

Pair that with a complete protein source, like the glazed tempeh, and you support both muscle and skin structure.

Protein provides amino acids your body uses to build collagen and maintain skin elasticity.

As you get older, this matters more.

So instead of just thinking about carbs for energy, think bigger.

Meals with steady carbs + enough protein can help you feel better and support how your skin looks over time.

Glow from the inside out

Maple Glazed Tempeh Breakfast Bowl

Enjoy!

Susie xo

I tried everything to get rid of my 'meno-belly' until this changed everything.Okay ladies, if you're over 40, you proba...
23/03/2026

I tried everything to get rid of my 'meno-belly' until this changed everything.

Okay ladies, if you're over 40, you probably know the struggle.

You're eating healthy, trying to get your steps in, maybe even hitting the gym...
but that stubborn belly fat?

It just won't budge. It's like your body decided to switch off the ‘easy weight loss' button after your 40th birthday.

For years, I felt the exact same way.

I'd try restrictive diets, intense workouts that just left me exhausted, and nothing.

I'd feel so defeated, thinking I was just destined to carry this extra weight.

But then I realised something huge... it's not about doing more, it's about supporting your changing body.

I was so focused on deprivation and grueling workouts, I completely missed what my body actually needed at this stage - it wasn't just calories; it was about balancing hormones, managing stress, and truly listening to what felt good.

I started incorporating simple changes:

prioritising protein at every meal
gentle strength training a few times a week
and actually getting enough sleep

And
The 'meno-belly' started to shrink.

It wasn't overnight, but it was sustainable, and it felt so much better than the constant battle.

Want to ditch the diet drama and find what really works for your body after 40?

Follow along for more tips.

Susie xo

23/03/2026

For women navigating menopause, maintaining stable energy, managing weight, and supporting bone health are crucial.

Tempeh, made from fermented soybeans, is an exceptional source of complete plant-based protein, essential for muscle maintenance and satiety.

Its fermentation process aids digestibility and provides beneficial prebiotics, crucial for gut health – a foundation for overall well-being and hormone balance.

Unlike many processed foods, tempeh offers a low glycaemic impact, helping to stabilise blood sugar and prevent the energy crashes common during this life stage.

Plus, its natural phytoestrogens offer gentle, food-based support against menopausal symptoms.

Win. Win!

Keep an eye out for my next video when I incorporate my tempeh into a breakfast bowl.

Enjoy.

Susie xo

Chronic stress and dysregulated cortisol affecting sleep, mood, and fat stores.Ever feel wired but tired, even when you'...
19/03/2026

Chronic stress and dysregulated cortisol affecting sleep, mood, and fat stores.

Ever feel wired but tired, even when you're resting? Or wonder why that stubborn belly fat just WON'T budge, no matter what you eat?

It's often not just getting older. It's your body's stress hormone, cortisol, running wild.

Cortisol is designed for quick emergencies, but in our constant go-go-go lives, it can stay elevated. And here's how that sneaky hormone sabotages you:

1. Sleep Sabotage: High cortisol at night tells your brain to be alert, not wind down. Result? Tossing and turning, or those dreaded 3 AM wake-ups where your mind just races.

2. Mood Rollercoaster: Chronically high cortisol messes with your neurotransmitters, leaving you feeling anxious, irritable, overwhelmed, or just in a constant state of blah.

3. Belly Fat: Cortisol signals your body to STORE fat, especially around your midsection, because it thinks you're in a survival situation. Your body literally prepares for a famine that never comes, holding onto every calorie as belly fat.

The great news is, you absolutely can start to rebalance your cortisol and get your body back on your side. This isn't your destiny!

Ready to take back control? DM me 'cortisol' and let's chat!

Susie xo

18/03/2026

Quinoa is often treated like just another grain.

It’s actually a seed, and it contains all nine essential amino acids. That makes it a complete plant protein.

It also provides fibre, iron and magnesium.

Compared to many refined grains, quinoa has more protein and a lower glycaemic impact when paired with fat and fibre.

That means steadier energy and fewer crashes.

If your salads never keep you full, swapping the base makes a difference.

Leaves alone won’t do it.

Enjoy!

Susie xo

Weight lost. Health compromised. That’s not a success story.If your diet is shrinking you but wrecking your hormones, sp...
17/03/2026

Weight lost. Health compromised. That’s not a success story.

If your diet is shrinking you but wrecking your hormones, spiking inflammation, or stressing your heart - That’s not a win.

We need to stop treating the scale like the only report card. Your body keeps the score, not just the scale.

Weight loss in midlife is often treated as the ultimate marker of success
 but it’s only one piece of the puzzle.

If your way of eating is driving inflammation, disrupting hormones, or placing stress on your cardiovascular system, your body is not thriving, it’s compensating.

In midlife especially, the goal isn’t just to be lighter, it’s to feel energised, balanced, and metabolically supported.

This is where wholefoods and using plants therapeutically can shift everything.

Because when you support your body properly, weight becomes a by-product, not the focus.

In midlife, your body plays by different rules.

Quick fixes that once ‘worked’ can now backfire, increasing inflammation, worsening hormonal symptoms, and leaving you more depleted.

This is why weight alone is no longer a reliable measure of health.

Your body is asking for support, not stress.

Think:

✔ Stable blood sugar
✔ Reduced inflammation
✔ Hormonal balance
✔ Nourishment at a cellular level

This is where real, lasting change begins.

Share this with someone that needs to hear it.

Susie xo

10/03/2026

We’ve all been there. I see it in the clinic every single week: that perfect timing trap.

As women, we have this incredible (and sometimes exhausting) desire to have all our ducks in a row before we commit to ourselves.

We tell ourselves we’ll start the protocol when work quiets down, when the kids are back in school, or the classic I’ll start on Monday.

Your health doesn't care about the calendar; it cares about consistency.

Imagine this: It’s a year from now, and nothing has changed.

The bloating is still there.

The afternoon fatigue is still draining your battery.

That stubborn weight still won't budge.

The cost of inaction isn't just staying the same - it’s more frustration, more symptoms, and more lost time you’ll never get back.

Or
you could start making small changes today and feel like your best self in just a few months.

You don’t need all your ducks aligned.

Small steps compound. Consistency is key.

Choosing a protein-rich, hormone-supporting breakfast today does more for your future self than a perfect plan you never actually start. (quick & easy protein-rich porridge recipe below)

Let’s take that first step together.

Ready to stop waiting for Monday? DM me "START" for support, or let’s chat about how we can get you feeling like you again.

Susie xo

Porridge: serves 2

1 C rolled oats
Handful mixed seeds (e.g. pumpkin, sunflower)
1 tsp. ground cinnamon
600ml almond milk, unsweetened/water

To serve:

figs
apple, coarsely grated
blackberries
sprinkle of pumpkin seeds (optional)
drizzle of maple syrup (optional)

Add the oats, seeds, cinnamon, almond milk (or water), and a pinch of salt to a saucepan. Cook over medium heat for 5 - 10 minutes, stirring frequently, until the oats soften.

Divide the porridge into bowls and top with figs, grated apple, blackberries, and pumpkin seeds.

Drizzle with maple syrup. If desired, add a splash of cold milk before serving.

Enjoy!

💡 Your gut and brain are BFFs—feed one, fuel the other! đŸ„‘đŸ§ The secret to better mood? Eating foods that lift you up, not ...
03/02/2025

💡 Your gut and brain are BFFs—feed one, fuel the other! đŸ„‘đŸ§ 

The secret to better mood? Eating foods that lift you up, not slow you down. đŸŒ±âœš

✹ Mood-boosting must-haves:

đŸ„‘ Healthy fats = Happy brain
đŸ„Ź Greens = Stress defense
đŸ« Dark chocolate = Instant serotonin hit

What’s your go-to mood-boosting food❓ Let me know belowđŸ‘‡đŸŒ

Susie xođŸ„°

Address

Abbotsford
Sydney, NSW
2046

Opening Hours

Tuesday 9:30am - 6pm
Wednesday 9:30am - 6pm
Thursday 9:30am - 6pm
Friday 9:30am - 6pm

Website

https://www.facebook.com/groups/holistichealthover40s, https://www.instagram.com/turnip

Alerts

Be the first to know and let us send you an email when Turnip Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Turnip Nutrition:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category