Transition Nutrition

24/07/2025

💥 Tired of starting over every Monday? 😫
🍕🍰 Craving a health plan that lets you actually enjoy pizza night AND feel good in your body?

✨ Discover why a realistic approach to healthy living works better and feels better too! 💃

No more guilt. No more perfection. Just smart, doable changes that fit your life 🙌
💬 This is your sign to ditch the all-or-nothing trap for good.

👇 Read the blog now and start fresh, the realistic way:

https://transitionnutrition.co.uk/why-a-realistic-approach-to-healthy-living-works-better-and-feels-better-too

23/07/2025

The struggle is real….! 🫨
I was speaking to a new client earlier this week. Him and his family are eating their evening meal at 9.30pm or later. With the pressure of work and after school clubs, food was being de-prioritised to just before bedtime.

When you are sleeping, your body has lots of important ‘cleaning’ and resetting duties to carry out. For example, the liver has a very robust circadian rhythm where specific processes happen in the active phase (while awake) and in the rest phase. 😴

Eating just before bed can disrupt these important physiological processes that go on over night. It may also potentially make sleep more difficult with a higher likelihood of experiencing symptoms like reflux with a full belly and contribute towards weight gain, blood sugar issues and fatigue.

Virtually everyone I speak to is struggling with time. This is often where quick convenience foods, takeaways and microwave meals are used to ‘help’. We cannot keep doing more and more, without our health suffering. 😫

It’s not always easy initially but with a bit of pre-planning, and clever buying, you can help mitigate these effects. Get in touch to find out how I can help.

20/07/2025

There’s something very meditative about the double-podding process of broad beans….it can’t be rushed. Also known as Fava beans, I always marvel at the way they are nestled in their little furry jacket pods. 🫛And then I love to pop out the vibrant green beans from their tougher outer skin.

The broad bean is a nutritional powerhouse, providing good amounts fibre, folate, iron and Vitamin C, so perfect for supporting digestion, energy and blood sugar. They make a great source of plant protein and are low in fat.

They are also very versatile. So far, I’ve used these in a pasta dish with courgetti, peppers and feta. It was due to be risotto but found I didn’t have any rice. Broad beans are also delicious in salads and can be roasted or blitzed/mashed into a hummus with tahini, lemon juice and herbs. 😋

Thought to be one of our first cultivated crops, they also have a medicinal use. In 1913, they were found to contain a substance (levodopa) that helped control symptoms of Parkinsons disease. Levodopa is now made synthetically and those prescribed are advised to avoid broad beans.

There is also a well-known genetic condition known as G6PD deficiency which causes breakdown of red-blood cells causing anaemia. Eating broad beans is one of the triggers that can lead to these effects so should be avoided. Even broad bean pollen can cause a reaction. 🫨

03/07/2025

I thought my face wouldn't return to normal 😓

Watching the footage of Glastonbury last weekend, combined with the recent sweltering weather we’ve been having lately, took me back to a yesteryear Glastonbury trip in 1994. The festival was a lot smaller then – a mere 80,000 people, compared to this year’s figure of over 200,000.

Over 20 years ago now, but one thing I do remember, is there was limited shade and in the arenas, the sun baked down all day. As a half scots, fair-skinned lass, this didn’t really mean much to me then, there were much more exciting things on offer, alongside a dose of sunburn.

But on that particularly year, I woke up one morning in my tent, with my face feeling very strange. When I finally got hold of a mirror, the middle of my nose had swelled up so much that my eyes looked tiny. And my forehead was also very red and swollen. I looked like something out of ‘Total Recall’ and I wondered if it would return to normal. I had sunstroke. Thankfully after a turn in the medical tent, I felt much better.

My face eventually did return to normal, although in pic 2, taken on return to home, my forehead is still a little red. What a numpty! 🥵

These days, I know that a small dose of the sun can be good for you. But being outside lots more in the summer months, I have to be careful.

I’m also now conscious of the horrible ingredients in many sunscreens. They can add to your toxic load, disrupt hormones and can be harmful to health. Obviously it is important to protect your skin in the sun, to try and keep the wrinkles at bay but also try and avoid skin cancer.

If you’d like to understand more about the risky ingredients in sunscreen to avoid and find out about other safer options, sign up for my newsletter and I’ll send you my free guide. Link in comments.

23/06/2025

I was camping at the weekend and I found myself wondering….is it true what they say about red plates?

If you’re thinking…..hang on…..that plate is green! You’d be correct. It is one of a set of brightly coloured plates, that used to include a red one, until someone stepped on it.

If you don’t know, what has been said, it is that ‘eating from a red plate means you eat less food’. But is this true?
This study https://www.sciencedirect.com/science/article/abs/pii/S0195666311006957 found that found that people (actually, men in this study) ate significantly less from red plates (compared to blue or white plates). What is REALLY interesting, is that the colour red, seems to signal avoidance. Considering it’s association with warnings this might be predicted – but this affect was also found in the animal kingdom!
In a zoo, amazingly, macaques avoid steeling food from keepers who are wearing red, compared to those wearing blue or green (Khan, Levine, Dobson, & Kralik, 2011).

Could this mean, I (and others) would eat ‘more’ from a green plate?! 🤣

As is often the case, other studies have found different results with plate colours and added further nuance. For example, the setting and the contrasting colour (between the food and the plate it is served on) may also be relevant. We do know that multi-item buffets significantly result in people eating more, regardless of plate colour!

14/06/2025

Men’s Health Week: Prioritising Your Heart ❤️

Heart disease remains the leading health concern for men, yet it’s largely preventable. Key risk factors like high blood pressure, high cholesterol, stress, and poor diet often creep up silently.
👉 Did you know? Men tend to develop heart issues a decade earlier than women. But small changes can make a big impact:
❤️Add heart-healthy fats like salmon, walnuts, and olive oil to your meals.
❤️Manage your stress levels take time out to breath and reset regularly
❤️Move daily—even a brisk 30-minute walk counts.
Your heart works hard for you—show it some love. This Men’s Health Week, let’s focus on prevention and long-term vitality!

11/06/2025

Men’s Health Week: Mind Matters 🧠

I went to a really thought-proving event yesterday about men’s mental health yesterday, organised by Mid and North East Essex Mind and The Colte Partnership.

Mental health IS health. Yet men are far less likely than women to seek help for conditions like stress, anxiety, or depression. Societal pressures to “stay strong” or “man up” can take a toll on emotional wellbeing.

The take-home messages for me were:
• ‘Stress’ is the 'crossover point' into poorer mental health
• If men (and those around them) can recognise and act before crisis point, there is an opportunity to prevent situations from escalating into deeper harm

Of course, stress is part of life but there is lots that we can do to help manage stress and importantly, the effects of stress on our body (more on that later…..)

Identification is key…….
👉 Signs it’s time to check in:
• Persistent fatigue or irritability.
• Changes in sleep or appetite.
• Feeling overwhelmed or unable to cope.

Action Steps:
• Talk to a trusted friend or professional—it’s brave to ask for help.
• Prioritize sleep, movement, and downtime.
• Practice mindfulness or breathing exercises to reset your mind.
• When you are able, fuel up on whole, unprocessed foods - plenty of protein, fresh veg, as well as good fats – oily fish, nuts & seeds. These will help to support you to manage stress and support your brain.

Taking care of your mental health is a strength—not a weakness. We are truly lucky to have some great support and services locally in Colchester.
This photo is one of the main speakers, Shawn Leek, The mental health runner , who shared his powerful story and the work he does now to support mental health with men & women. Do check out his page and the wonderful work he is doing locally 🤩

09/06/2025

Did you know I also work with men?
When I first started my business, I was based in a gym and I did see a fair few male clients. But over the years, my male clients have always been far outweighed by female clients, until this year. In 2025, the majority of the people I have been working with are male.

While not remotely scientific, it feels like, in my little world at least, things are changing. I don't know why that is - answers on a postcard?!

👨‍⚕️ You may be aware that this week is Men’s Health Week - so let’s talk about three big things I see men commonly struggling with: energy, sleep and stress.
Right now, most of my clients are men in their 40s, 50s and beyond who want to:
✔️ Feel energised and ready to tackle their day without burning out.
✔️ Lift their mood and find balance in their busy lives.
✔️ Finally get some decent, restful sleep.
💡 My approach is straightforward and tailored to you. No one-size-fits-all advice - just a personalised plan to help you feel more like yourself again.

If you’ve been putting your health on the back burner, this is your reminder to make it a priority. I'll be sharing more about men's health this week.

If you'd like some personalised support, let’s chat about how I can help. 💬

08/06/2025

Wondering what it’s like to work with me? Let me show you 👉

I’ve put this little post together, to tell you a bit more about what to expect if we worked together on a programme 🤩

Although my specialism is nutrition, I am trained to use a functional medicine approach which considers all aspects of health and lifestyle. This make total sense of course, because a multitude of things can contribute towards how you feel!

I use a coaching approach, to help you to implement your plan, but also to work on other areas of your life that may support what are looking to achieve.

I’m the type of person who really likes lots of detail to fully understand what any service I’m considering involves. If this is also you, there is LOTS more info on my website including full detail on my costs (I’m also the type pf person who gets irritated when I’m left to wonder what something costs!)

Please check out my website for ALL the details.

This post was also a great excuse to showcase some of my lovely new branding photos. Thank you to the wonderful Royal Photography , another detail-orientated gal! 📸

08/06/2025

It is interesting that there are 'more than 450 microbiome medicines currently in development' and that 'they may one day replace antibiotics'.

We already have many ways to support the microbiome naturally and lots of herbs and foods with antimicrobial activity. And a host of really great supplements too.

F***l transplant has been around for a long time but I have never heard of 'stool banks' before! Will people soon be able to make money from their waste?! 🤣

Can a dose of good bacteria clear superbugs from their hiding place in the bowels?

03/06/2025

8 mins lunch....(With a little pre-prep)
arrived home 1.04 - ready by 1.12.
18 mins to scoff! 😋
🌈

30/05/2025

And….that’s a wrap! 🤩📷

Soooooo pleased with my new professional photo’s from my recent shoot with the wonderful Rachel It was also a real delight to explore the very beautiful 🐓🦙🌳

I’ve been spoiled for choice with so many great shots and am trying to decide which to use first on my website….decisions, decisions……Watch this space to see some of my sparkly new photos soon! 📷✨

I’m definitely not a fan of having my photo taken but with Rachel’s dedication, planning skills and down-to-earth attitude, it made it all a really enjoyable experience for me.

What made it even more special was that this day has been a really loooooong time coming. Rachel had previously taken some lovely photo’s of me giving a talk at an event and Part 2 (this shoot) was due to happen in September last year.

Unfortunately I had an extreme allergic reaction to solvent paint which resulted in an all-over body rash. So sadly, we had to defer the shoot till this year.

But….the wait was certainly worthwhile and it was such a fun day. And I’m excited to have a range of brilliant new photos to use, to help explain more about my business and what I do. Thanks so much Rachel 😍