Reut Sapir Naturopathy & Yoga

Reut Sapir Naturopathy & Yoga Nutritional therapy | Herbal Medicine | Reflexology | Yoga
Holistic and preventive approach to wellb

As a Naturopath, I believe that each of us have the potential to nourish ourselves to good health and wellbeing through balancing ourselves both physically and emotionally. Naturopathy can help with a wide range of health problems such as diabetes, digestive disorders, hormonal imbalance, anxiety, weight management and more. Based in Cheltenham, I offer a preventative and holistic approach to obta

ining good health and wellbeing, which takes into account the body as a whole and each individual's unique circumstances. We will work together to establish a nutritional plan and lifestyle adjustments, as well as subscribe herbal medicine and supplements if require, that will address the root cause of the illness rather than just its symptoms, whilst using the body's natural forces and vitality to help gain physical and mental harmony.

29/04/2026

My second child really showed me what sleep deprivation is 🫠 that tiredness you feel in your bones, you have nausea from not sleeping and you can’t eat and everyone and everything is horrible.

Did I miss anything? 😂

A tired brain goes to dark places.

I wish this was something that every mother was taught at pregnancy, how to handle the damn sleep deprivation!

Because sleep disruption causes so much more than just tiredness, it disrupts hormones, impacts your weight and belly fat, lowers your mood and wellbeing and painful joints.

☀️ GET OUT OF BED - I see this a lot with first time mums, you stay in bed with your newborn and before you know it’s 11am and you haven’t eaten or showered. Get up at a consistent time, open the curtains, look at the sun and take five deep breaths.

🍳 EAT BREAKFAST - even when I wasn’t hungry, I always ate breakfast. Make it the night before. Have protein and fats to fuel you and keep your hormones happy.

🛀🏿 SHOWER & GET DRESSED - even if it’s into joggers! At least you aren’t in pyjamas all day. Small habits that make you feel human! It sounds funny but sometimes as a mum, these basic things don’t happen. Unless you make it happen 💪🏻

🧘‍♀️ YOGA & BREATHWORK - this SAVED me. I’ll do light stretches, shake my body, move stagnant energy and any emotions that I was holding onto. I’ll do 15-20mins of yoga with my kids around, they loved it!

🍓 SUPPLEMENTS - I made sure I was consistent with supplements, keep it visible so you remember. your body is working hard, it needs nutrients!

💆🏻‍♀️REST AND QUICK NAPS - during nap time, I did NOT do any chores. I took a nap, I did yoga, I read a book, I sat in the sunshine, I walked barefoot on the grass, without any distractions (no tv, no music, no podcasts) and focused on my breath. You’ll feel so rejuvenated.

😴EARLY BEDTIME - please for the love of god, go to sleep early!!!! obvious, but often missed out and can make all the difference.

If you’re a new mum and feel you need support, I’d love to chat with you on what will be the best program for you. Book a free call via link in bio.

27/04/2026

Cravings can be your body signaling to you, telling you what it needs or whether something isn’t quite right. In pregnancy, cravings can be due to a specific need for a nutrient or to fulfil the demands of your growing baby.

And before you get too excited, biscuits aren’t included! Maybe your body is craving carbohydrates and sweets as a way to eat more food for energy. Maybe your body is craving more animal protein for iron and B12, or maybe fruits for extra dose of vitamin C.

Biscuits don’t really have a nutritional purpose (sorrrrryyy). You can definitely enjoy cake and biscuits, but have it in moderation, not every day. Food can be delicious and nourishing, it’s about learning what’s good for your body and your baby.

If you’re craving more sugar and carbs, here’s what I’ll tell you -

🍳Start your day with protein and healthy fats. Skip the carbohydrate filled breakfast and opt for a breakfast like eggs and avocado. A nutrient dense breakfast lowers sugar cravings through out the day.

😴Get quality sleep - lack of sleep affects hormones like ghrelin and leptin, which regulate your hunger levels throughout the day, and may lead to an increase in cravings of quick energy sources like sugar and carbs.

🥘Balanced meals - meals that are mostly simple or refined sugar/carbs cause spikes and drops in blood sugar. Protein, fat, and fiber, on the other hand, ensure meals are absorbed at a slow pace and make us feel full and satisfied, making us crave less sugar.

💪🏻Watch your protein intake - too little protein in the diet has been linked to an increase in food cravings. Good quality protein includes eggs, fish, meat, chicken, tofu, legumes, nuts and seeds.

🍓Choose naturally sweet whole foods like dates or fruits with fat and or/protein can balance sugar levels. Apples and almond butter, dates with peanut butter and flaky salt, date cacao balls with nuts and seeds.

If you need support with your diet in pregnancy, let’s
chat, it can be transformational and your future self will thank you. Book via link in bio or comment READY here.

20/04/2026

First trimester can be rough for some and many women worry about their diet during this time. It’s important to note that your body has nutritional reserves and your baby will be fine 🙌🏻

When you can eat, make it super nutrient dense, focus on the nutrients you and baby needs now and take your supplements after you’ve eaten (taking it on an empty stomach can make nausea worse!).

And if you’re thinking of having a baby, start adapting your diet and lifestyle now so you have a good nutritional status and resilience for pregnancy and beyond.

🥩Vitamin A is needed for development of fetal facial features. It’s important in the development of nearly every system in the body and requirements increase during pregnancy. It’s needed for baby’s thyroid function and adequate birth weight.

🍠Food sources include animal liver. Plant based sources are from beta-carotene such as sweet potato, carrots and pumpkins are high in beta carotene. Note that this is a precursor of vitamin A.

🫘B Vitamins especially B9 and B12. B9 or Folate is needed to protect baby from the risk of neural tube defects and tongue/lip tie. Look for folate in your pre-natal for improved absorption. Food sources include liver chicken and legumes.

🥦Vitamin C and zinc support the immune system in the first trimester, which is suppressed in early pregnancy. Vitamin C helps increase iron absorption to build up stores for the 2nd & 3rd trimester. In prenatal, look for natural vitamin C sources like camu-camu or acerola cherry. 🍓Food sources include red bell pepper, broccoli and strawberries.

🦪Vegan and vegetarians are at a higher risk at being zinc deficient, it’s helpful to work with a practitioner. Food sources include oysters, oats, pumpkin seeds, crab.

🍳Choline is a relative of B vitamins and plays an important role in reducing risk of neural tube defects. It’s also essential in postpartum and breastfeeding. Food sources include eggs, liver, salmon. In pregnancy it’s recommended to have 3-4 eggs daily to reach daily requirements.

19/04/2026

I usually cook with my kids around and do something for me while they watch a movie but I needed a quick and efficient cooking session 🫡

I say this in the best possible way, you aren’t lacking motivation and you aren’t lazy, you are just not prepared. Find your weak spots and support yourself, be specific in what you need and how you’re going to get yourself there.

This is part of my work with clients, it’s about making it fit around your life, in a practical and simple way. If this sounds like something you need, book a free consultation call via link in bio or book through

I find that I need breakfast prepared ahead, make sure the boys have lunch boxes fillers and of course, snacks. I can feel a bit on the anxious side in the morning, and this helps keep things much calmer.

Here’s everything I made:

My nutty granola (recipe on feed)

Almond and cottage cheese waffles (high in protein and fiber, recipe)

Hummus for lunch boxes

Chocolate Madeline’s (recipe from . I used whole spelt flour and coconut sugar)

Simple chia pudding (5 tbsp chia and 1.5 cups milk) - high in fiber and protein and great for breakfast, lunchbox and snacks. Top with granola, yogurt and fruit.

Boiled eggs - a staple in our house! Perfect quick protein option.

14/04/2026

In the second trimester IRON and CALCIUM are key nutrients.

Your blood volume increases by 40-50%. Iron demands increase gradually from the second trimester and reach maximum at about 34-36 weeks. Daily requirements are 27mg/day. Interestingly, daily demands remain the same throughout pregnancy because what is consumed is better absorbed as demand increases. The wonders of the body!

Iron is used to transport oxygen to all parts of your body and your baby. Iron is essential for energy production, cognitive function and immune support.

🥩Iron is best absorbed from heme sources like organ meats.

🫘Non-heme sources from plants include lentils, quinoa and beans.

💊If you’re using a supplement, iron bisglycinate or ferrous bisglycinate have a higher rate of absorption and not as likely to cause digestive issues.

🥛Calcium - at 20 weeks your baby’s skeletal system, muscles and heart start to develop. Pregnant women absorb calcium from food and supplements better than non-pregnant women to coincide with the baby’s need for calcium.

🐟Most women can easily obtain calcium needs from food alone and not require a supplement. If you’re breastfeeding an older child while pregnant or pregnant within 6 months of giving birth, you might consider a supplement.

🧀Food sources include sardines, cheese, leafy greens, chia seeds, tahini, salmon.

If you’re pregnant and need support with your diet, you’re wondering what you should be eating and feeling overwhelmed with information - I’m here to support you. Book a free call via link in bio or book a session via

10/04/2026

PREGNANCY YOGA SUNDAYS 9am

Yoga truly has everything you need!

Join us every Sunday with a wonderful group of mothers that will be there for you every step of the way.

As mothers we need a strong body and a resilient mind to walk us through the highs and lows of motherhood.

When you’re stressed and tired- yoga will fix it.

When you’re tired but wired - yoga will support you.

When you’re in labour - yogic breathing will soften your body.

When your joints are achy from carrying babies and toddlers - yoga will keep you strong.

When your toddler has a melt down in the supermarket aisle - yoga will keep you patient and calm.

Creating habits in pregnancy will guide you in motherhood, everything you do now will support you later. So invest in yourself and give yourself an hour to breathe, soften and strengthen and calm.

08/04/2026

Women’s bodies are designed to give their babies everything they need – often at the mother’s expense. The high demands of motherhood take a heavy toll on a woman’s body and is often left untreated. An estimated 40% of new mothers experience some degree of postpartum depletion, common but not normal.

It’s a syndrome with variety of symptoms that arise from nutrient deficiencies, hormonal imbalance, sleep deprivation, lack of support, high levels of stress and inflammation.

If you’re breastfeeding, nutrient requirements are higher than in pregnancy and combined with the mental challenges that mothers face, it can be a incredibly depleting if you don’t nourish yourself.

I want mothers to know that postpartum is the most crucial time of your life, you need to PLAN and seek support for it like you planned your wedding!

Part of my work is creating a postpartum plan for you. This often looks like –

👫hiring or asking for support for when baby arrives – babysitter or family to help with older children, hiring a cleaner, dog walker, booking treatments ahead like a pelvic floor assessment or reflexology.

🥘Setting up a meal train or asking a friend to set it up for you. It’s a lovely way for friends and family to show their love and support for you.

👩‍🏫Together with your partner, learn of the physical and emotional changes that occur during postpartum. Knowledge is power, this way you can prepare and set yourself up for success.

🍲Stock your freezer – in addition to your meal train, stock your freezer with nutrient dense foods like chicken soup or lentils dahl, vegetable soups with bone broth, easy snacks like energy balls.

💊Supplements – stock on the supplements you know you’ll need so you don’t have to think about it later (because you’ll forget!). Pre-natal, omega 3, vitamin D and iron are some of my postpartum essentials.

🚫Set boundaries with your partner about friends/family visiting and what you want your first few months as parents to look like. Don’t take the role of the host.

If you want to know more about postpartum, book a free introductory call via link in bio.

06/04/2026

You had coffee and toast for breakfast, you’re starving, your baby is finally asleep and you’re just too tired to cook yourself lunch. So you have another toast, maybe put some avocado on it, or maybe you had your kids leftovers over the sink… not a great look, but I get it. By afternoon you feel like crap, you need more coffee to get through witching hour, you snapped at your kids and you feel guilty and exhausted.

It’s not your fault and you’re not a bad mum. You’re just not fueling your body what it needs.

Many mothers I work with feel this way, but once they start prioritizing themselves, everything shifts. you start having more energy, you have more patience, less anxiety and your brain is clear.

Lunch doesn’t have to be complicated, put that cookbook down and go back to basics.

🥘Cook more for dinner so you have leftovers for lunch.

👩‍🍳Choose a day and time where you batch cook and save it for lunches. Cook a pot of grain, tray of vegetables with tofu, easy frittata, cooked chicken or salmon.

🥫Utilize your freezer and pantry. Use frozen vegetables for quick meals, canned fish for quick protein options and jarred beans for fiber and protein.

🍗Prioritize protein and build around that so it’s less overwhelming, don’t overthink it.

🍜My go-to quick lunches – miso soup with buckwheat noodles and tofu, eggs with lentils and greens, chicken salad with jarred chickpeas, canned tuna with edamame beans and quinoa.

03/04/2026

The body can only absorb 2mg iron a day. When iron is low, the body adjusts and can increase iron absorption up to 4mg a day. In pregnancy, absorption rates increase to 6-8mg a day.

Iron requirements in pregnancy increase gradually and reach their peak in the third trimester. In postpartum, iron is an important mineral that supports your brain function (hello mum brain), immune health and certain hormones need iron to function optimally like thyroid and estrogen. It may be hard to distinguish symptoms of anemia from common postpartum symptoms, making testing incredibly important. Symptoms include hair loss, fatigue, shortness of breath, overwhelm, palpitations and brittle hair and nails.

Iron deficiency must be treated and shouldn’t be brushed off (before you’re anemic). It can be complex to replete stores, book a free consultation call with me via link in bio if you want to know more.

WAYS TO INCREASE IRON ABSORPTION

💊Choosing a quality iron supplement- iron chelate such as iron bisglycinate or ferrous bisglycinate. Chicken liver capsules can also be supportive.

🍚Soak grains and legumes in water and a squeeze of lemon, this removes phytic acid that can impact iron absorption.

🦠🍊Lactoferrin and vitamin C – taking a probiotic supplement, eating fermented foods, adding vitamin C rich foods such as berries, red peppers, kiwis and citrus foods improve absorption of iron.

🥛Avoid dairy with an iron supplement. Several other minerals compete with iron absorption, so it’s best to take on its own or paired with vitamin C on an empty stomach.

⏰In postpartum, it’s best advised to consume every second day to increase absorption. However in pregnancy, it’s important to take it daily.

☕️Tannin rich foods such as coffee and black tea should be taken away from oral iron.

🍳Cooking in a cast iron pan can increase the iron content of the food.

01/04/2026

Mamas are great at taking care of everyone else right?! They’ll do everything to take care of their children. You’re pregnant, you’re eating well and doing everything right just for the health of your baby.

When you forget that YOUR HEALTH IS EQUALLY IMPORTANT.

Motherhood and breastfeeding is extremely demanding, with nutrient requirement being higher than pregnancy.

Your body will pull nutrients from your own reserves to provide the best milk for your baby. Looking after yourself is a necessity, so you can be the best version of yourself, happy and energetic. As cheesy as it sounds- you can’t pour from an empty cup.

Important nutrients to be mindful of -

🥛Calcium - if you aren’t consuming enough calcium, your bones will be compromised as calcium will be pulled from your bones.

🍳Choline, iodine and B12 - if you’re low in these nutrients, your milk will be too.

🐟DHA - the body favours DHA to enrich breastmilk and it’ll be pulled from your brain if you aren’t consuming sufficient amounts. DHA is crucial for baby’s developments and for mother’s mental health.

🥩Vitamin A - maternal requirements nearly double for a breastfeeding mother, compared to pregnancy. Found in organ meats or encapsulated liver capsules.

🫘Protein - adequate protein sources, both in quality and quantity are important during breastfeeding. If you aren’t having enough, it’ll be pulled from your muscle mass.

I’m so passionate about postpartum health and if you had a birth plan, then you also need a postpartum plan!! Book a free introductory call with me via link in bio or book directly with

31/03/2026

During the 3rd trimester, there’s rapid growth and baby’s brain and bones are developing significantly. You might feel stronger, sharper kicks as baby’s bones are becoming denser and more developed.

🧀Dairy, sardines and sesame seeds to support CALCIUM needs and bone development – think yogurt bowls, adding sardines to pasta and toasts, adding tahini (ground sesame) to sauces and dips.

🥩Heme and non-heme foods for IRON – organ meats, chicken liver, lentils, quinoa, sardines. Fetal demands for iron are maximal now as the blood volume increase by 45%.

☀️Cod liver oil, salmon, mackerel for VITAMIN D. Make sure you’re having three servings of fatty fish weekly. Your levels in pregnancy will determine your baby’s vitamin D status at birth, supplementing is strongly suggested. Vitamin D is required for proper bone/teeth development and immune function.

🐟OMEGA 3 – salmon, sardines, cod, oysters, trout. A baby’s brain is made up of 60% fat, specifically DHA that is responsible for brain development and cognitive function.

🥑FATS – to support baby’s brain incorporate healthy fats into your diet. You can add nuts and seeds to yogurt bowls. Avocado on crackers drizzled with tahini for snacks. Use olive oil for salad dressings and coconut oil for cooking.

🍳 EGGS for CHOLINE – eat 3-4 eggs daily. Boiled eggs for snacks, cook ahead frittata for meals. Eggs are a nutrient power house and are a wonderful pregnancy food. Choline directly affects a baby’s brain development and reduces risk of neural tube defects.

If you’re pregnant and wondering what you should be eating, I’m here to support you. Book a free introductory call via link in bio. Or book directly with

17/03/2026

Ahh the protein pressure! Everyone is stressed about their protein intake these days when actually it’s just about being more intentional with your food choices. No stress. Stick to the basics, that never goes out of style.

This is part of what I teach my clients in sessions, how to create meals that work specifically for you. Not a random meal plan, but one that really fits in with your lifestyle. So you can follow it easily and stay consistent.

When I haven’t got anything cooked and I need a quick meal, I reach for these. It does require you to have a well stocked pantry and that’s worth investing in.

Frozen edamame beans - 1/2 cup is 10g protein.
Cottage cheese - 1/2 cup is ~12g
Boiled egg - 9g
H**p seeds - 3 tbsp 9.5g
Can of tuna - 20-30g

Here I have protein pasta with edamame but I needed more, so I added cottage cheese and h**p seeds. That’s about 30g protein.

Food shouldn’t cause you stress or overwhelm, once you have your foundations in place it can flow easily. I understand that it very much can, but this is where I can support you. Link in bio to book your free consult call. Or book through

Address

9 Rotunda Terrace, Montpellier Street
Cheltenham
GL501SW

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Monday 9am - 6pm
Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm
Saturday 9am - 6pm

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+447808714077

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