Happier You Nutrition

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Happier You Nutrition

https://www.facebook.com/groups/takeonestepaweek Information on the Happier You Nutrition page is for information only. It is not medical advice.

I am aiming to live to 100 and be healthy so that I can do everything I love to do, - join my group to introduce healthier steps into your lifestyle too, plus support and motivation to make them stick. Please see a medical professional before making any changes to your diet or lifestyle.

17/04/2026

Apples are full of nutrition, as well as the vitamins and minerals they also contain polyphenols.
Polyphenols are mainly in the skin and studies have found that they give many health benefits.
Health benefits of eating apples are believed to include lowering cholesterol, and helping to protect against disease such as heart disease and diabetes.
Apples are also rich in antioxidants which help protect your body from oxidation. Sprinkling lemon juice onto chopped apples stops them from oxidation (turning brown).
The skin of an apple contains pectin, this is a type of fibre which the ‘good’ bacteria in the colon will feed on. The amount of pectin is increased when apples are cooked. This will be beneficial for gut health.
Amanda x

16/04/2026

Small daily actions will compound over time to create a transformation.

One Step a Week is built on this, it is a way to introduce small manageable changes into your busy week.

These will all add up to a new you, more energy, better sleep, and making better choices.

I understand what it is like being a busy working mum; but I also know how much better I feel when I am incorporating healthier steps into my life.

Starting in May I am running 6 free zoom sessions to help you get started whether that is for the first time or a reset.

Follow me to find the dates.

Amanda x

15/04/2026

What do you cook with?

When buying a new pan check that it does not have a non stick lining or contain forever chemicals and toxins which will get into your food when cooking.

Think about the utensils too, natural wooden ones are always a win.

There are many toxins which are harder to avoid , but these are simple to do with long term positives.

Amanda x

14/04/2026

Chop or press garlic and leave it for about 10 minutes before using it in cooking, the air will activate the phytonutrient - allicin, which will help it to increase the benefits for your body.
Of which garlic is thought to have many; it may support your immune system as it stimulates your immune cells.
Garlic is antiviral and it is thought to help stop viruses from entering your cells and replicating.
It is also antibacterial and antifungal.
It contains lots of antioxidants, which we always need to reduce free radical damage, also known as oxidative stress - which can cause inflammation in the body.
Inflammation can be linked to many illnesses and diseases, such as dementia and joint pain.
So chop that garlic, leave it for 10 minutes or so and then add it to your foods.
Amanda x

13/04/2026

Dream big, but take small steps.

This is how you make changes which stick.

Take one step a week, choose you step for this week and then do it each day of the week.

Do it when it feels easy and when it feels hard.

Do it consistently.

Making changes is not easy but will be worth it.

What will be the step you take on your health journey this week?

I want to go to bed earlier this week, what will you do?

One Step a Week is how I help my clients make changes which become new daily habits.

Amanda x

12/04/2026

I had a lovely birthday weekend which started off with the Lakeland Trails Hawkshead 10k race, which actually turned out to be 12k, but the rain stayed away so all was good.

Then my lovely husband surprised me with lunch at my favourite restaurant followed by a relaxing few hours in the spa

This morning for breakfast we enjoyed protein pancakes with berries and Greek yogurt by Lucy, followed by a walk; it was lovely to see so many signs of Spring.

Then home and back to reality, weekly shop, washing and ironing…..

Hope you had a fun weekend and feel ready for a healthy week.

Amanda x

10/04/2026

We had a late afternoon hike up Wansfell Pike today.

Climbing the Lake District fells is such a lovely way to exercise.

It can be hard work at times but the views from the top always make it worthwhile.

There are 214 Wainwright fells in The Lake District so lots of hikes to choose from, I have climbed 71 so a few more to do yet.

The dogs (and Mark 😂) always love their walks in the fells too.

Amanda x

09/04/2026

Eating kiwis is a great way to include vitamin C in your diet; research has found that eating 1 a day can give you healthy vitamin C levels, 2 may contribute towards optimal levels.

This is important for the immune system and a good antioxidant supply.

The fibre in a kiwi can help your digestive system, eating the skin can increase the amount of fibre further, although this may not be for everyone due to the texture and the higher oxalates contained in it.

A couple of smaller studies found that eating 2 kiwis may also help with sleep.

Although kiwis have many health benefits, it is possible for some people to be allergic to kiwis.

Amanda x

08/04/2026

We are all starting from a different place.

But there are some things which are good for us all and one is to get out into the morning sun about 30 minutes after getting up.

This is not always possible I know, but today I am working from home and I love Windermere in the morning.

Getting early morning sunlight helps to set your circadian rhythms and since the clocks changed mine have been out of sync, so hoping that this morning will help to start to align mine again.

Another bonus is getting lots of steps in already 🏃‍♀️😊.

Amanda x

07/04/2026

It is discipline which takes you from where you are now to where you want to be.

Motivation is temporary and can come and go, it can depend on how you are feeling.

Where as discipline is permanent, you build discipline by doing what needs to be done whether you feel like doing it or not.

Discipline may feel like climbing a mountain, you can do it, but it takes hard work.

Are you developing your discipline?

One Step a Week can help to develop your discipline.

Amanda x

06/04/2026

Include protein, fibre and colours in your breakfast.

It takes your stomach longer to breakdown and digest protein and fibre, so including them in your breakfast will keep you feeling fuller for longer.

The egg and smoked salmon provide a good source of protein.

The avocado and pumpkin seeds are a source of fibre.

This can help you not to snack during the morning.

Sprinkling seeds on the top of your meals is a great way to add some extra nutrients.

Pumpkin seeds are a great source of magnesium, plus zinc and selenium.

Amanda x

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Ambleside
LA22

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+447780483801

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