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Lydia Leighton Nutrition and Wellbeing

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Lydia Leighton Nutrition and Wellbeing

Educating midlife women to have more energy and manage their weight in a safe and sustainable way without dieting.

10/09/2025

The way we talk about food matters just as much as the food itself. Many clients worry their relationship with food affects their children.

Children absorb so much from the language we use around food and bodies… even the little throwaway comments we make to ourselves.

If you wouldn’t want your child saying it, why say it to yourself? Offering yourself kindness sets the tone for them, too.

Shifting towards food neutrality takes away shame and judgement, while still leaving space for good nutrition. Instead of “I was bad for eating dessert,” try: “I noticed what my body wanted today.”

Simple swaps to try:
👉 Focus on how food feels, not guilt or virtue.
👉 Avoid using food as a bribe or punishment.
👉 Model curiosity: “I’m learning to notice when I feel full.”
👉 Celebrate function, not appearance: “Your body is strong!”

09/09/2025

Back to school and work = back to packed lunches! BUT lunchboxes don’t have to mean endless sandwiches.

Whether it’s fuelling little ones for learning or keeping adults energised through the workday, packed lunches can be simple, nutritious, and still fun. A bit of planning goes a long way to ease the morning rush and keep things varied, colourful, and balanced (although a sarnie is always welcome now and then!).

Tips for stress free, interesting lunchboxes:
🥗 Think beyond a sliced loaf: try pittas, pasta salads, or grain bowls.
🥕Add colour: fruit, veg sticks, or a rainbow salad brighten things up and provide varied vitamins and nutrients
🥜 Mix textures: mixing crunchy & soft textures help keep it exciting.
🕐 Prep ahead: batch cook proteins or chop vegetables the night before.
🧁 Include a treat from time to time: balance matters, and some foods just add pleasure!

Want monthly inspiration? Subscribe to my newsletter and get a free recipe card each month along with top tips for managing your weight, wellbeing and energy levels in midlife: www.lydialeighton.com

05/09/2025

Snack-tember inspiration 🍎✨

School’s back, summer’s behind us, but the snack requests never stop – from the children and from us! Remember though that snacks don’t have to be complicated to be nourishing. Pairing a protein or healthy fat with a carb is a simple formula that works for steady energy, balanced mood, and happy tummies.

In support of th@british_nutrition_foundation campaign ‘Snack-tember’ here’s a few quick ideas to have on hand:

🥣 Greek yogurt + berries + seeds
→ Rich in protein, calcium, and omega-3s to help stabilise blood sugar and support hormones.

🍎 Apple slices + nut butter - my favourite
→ A satisfying combo of fibre, unsaturated fats, and a touch of sweetness.

🥕 Hummus + vegetable sticks (carrots, peppers, cucumber)
→ Plant-based protein and fibre to keep everyone fuller for longer.

🍞 Oatcakes + almond butter + banana slices
→ A great blend of slow release carbs and mood supporting protein, plus lots of lovely vitamins and minerals.

🧀 Cheese cubes + grapes + a few nuts
→ A balanced snack plate that feels like a mini picnic.

✨ Snacks don’t have to be complicated to be nourishing. Whether you’re navigating after-school chaos, managing perimenopausal energy dips, or just need a quick refuel, these snacks have you covered.

Save this post for when snack-time strikes!

03/09/2025

This coconut provided some fun over the holidays although I’m not sure it was worth the cost for 5 minutes! My 10 year old begged me to get it and I gave in! We drank the water (well, some of it as we both weren't keen) then split it open and scooped out the coconut (which was really hard work!!).

Coconut water has surged in popularity recently and has been referred to as a ‘super drink’. Yes, it contains:
Electrolytes - a natural source of minerals such as potassium, Magnesium, calcium and sodium.
Relatively low in energy (calories)
Refreshing alternative to water and juices

BUT it’s not a cure-all and remember other foods and fluids can do the same.

Did you try anything new over the summer? 👇

01/09/2025

Welcome if you’re new here! I’m Lydia, Registered Dietitian, mum of two, and founder of Lydia Leighton Nutrition & Wellbeing.

My passion for food and health started at home, where meals were about connection as much as nutrition. That belief shapes my work today: how we feel about food matters as much as what’s on the plate.

With 21+ years’ experience in the NHS and private practice, I now specialise in helping midlife women who feel stuck with their weight to not just lose weight but:
✅ Eat well without guilt or over restriction
✅ Boost energy, fitness & future health
✅ Build positive food habits at home

I’m practical, evidence based, and passionate about making food feel simple again through 1:1 support, workshops & wellbeing events.

When I’m not working, you’ll find me:
🍲 Cooking (family meals + recipe testing!)
💻 Supporting clients
🎤 Running wellbeing workshops
🌿 Walking outdoors
🎶 Playing my flute (when I get the chance!)

Want tips, recipes & answers to your nutrition questions? Comment Eat Better Today and I’ll add you to my newsletter👇

27/08/2025

Struggling to drift off or waking up at 3 a.m. with a racing mind? Have you ever thought how what you eat might affect your sleep?

The good news? Small shifts can make a big difference. Here are a few simple ways to support better sleep naturally:
☕ Care with caffeine - try to stop drinking it at least 6 hours before bedtime.

🕐 Try to stop eating 2 hours before bedtime - eating too close to bedtime can prevent us getting the good quality, deep sleep that we need.

⚖ Balance your blood sugar - eating regularly through the day, including a protein and high fibre carbohydrate, can prevent you feeling hungry late at night.

😴 Create a wind down routine - dimming lights, stepping away from screens, and doing something calming (like reading or stretching) can really help signal “sleep mode.”

✨ Sleep is one of the most nourishing things you can give your body. It also supports weight management, mental health as well as your overall physical health. And you deserve rest that feels restorative.

💬 What helps you wind down at night?

25/08/2025

Do you have a nutrition question? I’m here to help.

This week in the Ask Me Anything newsletter, I’m answering a really important (and often emotional) one:

“How can I encourage a healthy relationship with food for my children when I struggle with my own?”

If this hits close to home - you are not alone.

So many parents are navigating this, and in this month's email, I’m sharing practical, judgment-free advice to help you move forward with compassion (for yourself and your children).

✅ Expert answers
✅ No guilt
✅ Real-life support - straight to your inbox

Sign up now and get nutrition advice that actually makes sense for busy women in midlife, because your health matters too:
👉 www.lydialeighton.com

21/08/2025

Ever notice how your mood dips when you’re hungry, or how some foods give you a quick boost, then leave you flat? That’s your blood sugar talking.

💥 When blood sugar dips, you might feel:
😩 Irritable or hangry
😢 Tearful or anxious
🍪 Craving sugar or caffeine

✨ To support mood and energy, try:
✔️ Eating regularly (every 3 to 4 hours)
✔️ Including protein & healthy fats with meals an d snacks
✔️ Choosing slow-release carbs like oats, lentils or wholegrains

Your mood and food choices go hand in hand, nourishing yourself gently can make all the difference.

📩 Want more tips like this?
Sign up to my monthly newsletter for practical science-backed support and weight and health friendly recipes that support real life.
👉 https://lydialeighton.com

18/08/2025

Reading feedback like this genuinely means the world to me.

As a dietitian, my goal is never to overwhelm or lecture, it’s to create a space where you feel heard, supported, and empowered with information that actually makes sense in real life.

Whether we’re talking about weight, hormones, health, eating patterns, family routines, or emotional wellbeing, I believe nutrition advice should be honest, practical, and above all free from judgement.

If you’ve ever felt confused or criticised in the past, know this: you’re not doing it wrong, you just haven’t had the right support yet.

✨ I have availability for 1:1 clients from mid September… if you're ready to feel more confident and at ease with food, weight, or your health, you can book a free discovery call to chat things through!

📅 https://lydialeighton.com/get-in-touch/

13/08/2025

Feeling Out of Routine with the Kids Off School? You’re Not Alone.
If the summer holidays have thrown your usual rhythm out the window, you’re not the only one.

Less structure, more demands, and constant interruptions can leave you feeling scattered or overwhelmed. Many women struggle with their weight and eating habits during this time too.

But even in the chaos, a little light structure can go a long way. Here are 3 simple ways to create a bit of grounding (without strict schedules or pressure):
🕐 Keep regular meals - even if the times shift slightly, having these as an anchor point in the day helps you (and the kids) feel more settled.
🚶‍♀️ Take short solo walk breaks (if possible) - 5-10 minutes alone outside can reset your nervous system and give you some much needed breathing room.
📋 Pick one “win” each day - Choose one small thing just for you: prepping a meal, drinking enough water, stretching, or even just sitting down in peace.

✨ Remember: You don’t need to do it all. You’re doing great just by showing up. Be kind to yourself… it’s allowed to feel like a juggle.

11/08/2025

It’s not just what we say about food… it’s how we say it.

This month’s newsletter is all about the language we use around food and our bodies, especially with our children, and how those everyday comments (even the well-meaning ones!) can quietly shape their relationship with eating.

We’re exploring:
🧠 Why words matter
👶 How to raise confident, intuitive eaters
💬 The subtle phrases to rethink – and what to say instead

PLUS – you’ll get a brand new Picnic Pasta Salad recipe. It’s fresh, easy to prepare, and perfect for summer holidays, BBQs or busy weekday lunches.

If you’d love gentle, realistic nutrition support that goes deeper than calories and meal plans… this is for you 💛

Sign up via my website: www.lydialeighton.com or DM your email address to me and I’ll add you.

08/08/2025

School holidays can be full on. It’s so easy to slip into “everyone else comes first” mode, keeping the kids entertained, fed, and happy… while your own needs quietly fall to the bottom of the list.

But YOU MATTER TOO!

Taking even small moments for yourself such as a quiet cup of tea, a short walk, a deep breath in the garden, can make a huge difference to your stress levels, energy, and overall wellbeing.

You don’t need hours or a perfect routine. Just little pockets of time, where you check in with you.

✨ It’s not selfish. It’s essential.

Let this be your reminder: Looking after yourself helps you show up more fully, not just for others… but for yourself, too.

Address

Bristol

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

https://lydialeighton.com/

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