Bitesize Nutrition

23/11/2023

Clients come to me frustrated at their inability to lose weight. But it is often women in their 40s and 50s who are dismayed that weight loss is far harder than when they tried before.

It can be really upsetting when methods you successfully used in the past just aren’t shifting the pounds!

Many of us are aware that as women age we are more likely to gain weight around the middle. Once you understand what is happening to the female hormone oestrogen during perimenopause, and how intricately linked oestrogen is with metabolism, this makes more sense. And remember, the hormonal fluctuations of perimenopause can start 10 years before your final period!

This doesn’t mean that weight loss is impossible but that we need to be that much more on top of the things that are causing and maintaining weight gain. And an individualised approach can really help!

When I work with clients my recommendations will be specific, taking into account not just what you are currently eating but…

** your full health history

** I may recommend testing to give a clearer idea biochemical imbalances sitting below the surface

** I can also employ genetic testing to provide information on, for example, how well you are managing your hormones

For example, an ongoing inflammatory condition can make it harder to lose weight,

if your body isn’t balancing it’s blood sugar properly it will be harder to lose weight…..

cutting and cutting your calories without managing underlying issues can be unhelpful and soul-destroying!

But I don’t send you away with a long list of ‘to do’s’ and expect you to get on with it – I coach you through making changes in a manageable way.

Contact me for a free 20 minute call to discuss your goals and to find out more about how I work. I would love to hear from you! zoe@bitesize-nutrition.com

22/11/2023

I'm going to be running a talk on diet/lifestyle advice for perimenopause/menopause.

I would love to know.....
Is this a topic that interests you?
What info would you be interested to hear?
What questions would you like answered?

The talk will be in person in Eastbourne but I'm also likely to re-run it online.

17/10/2023

I had the lovely opportunity at the weekend to meet up with girlfriends I have known since I was 18 and starting college! 30 years! When we first met it may have felt like we were all grown up but it is likely that our hormones at least were still in a state of flux. A woman's cycle can take until she's in her mid 20s to stabilise. Certainly the sensible parts of our brains needed a few more years to develop…

Menopause has been called the second puberty because the hormone patterns in perimenopause share key characteristics with those in adolescence: in particular, low progesterone and high and fluctuating oestrogen. So if, like many of us, you have a house containing an adolescent girl and a menopausal mum, both managing a hormonal rollercoaster, it’s no wonder the sparks sometimes fly!

Meeting up with old friends got me wondering, if I could go back and give some words of love and wisdom to a younger me, what would I say?

What would you say to a younger you?

20/02/2023

Pancakes - soooo many choices!!

Pancakes can be a great option if you are looking to reduce your intake of processed food or wheat. I have tried so many gluten-free pancake recipes over the years and have found a few I really like but this buckwheat one is definitely my current favourite (courtesy of Tanya Borowski).

The Western diet is pretty heavy in wheat so even if you don't seem to have a particular issue, substituting some of the wheat for something new is a great way to build more variety into your diet. Variety is good for your gut and the range of nutrients you consume.

This recipe has a lot going for it in the pancake world...

**higher in fibre than white flour alternatives
** higher in protein than many pancake recipes out there (4 eggs!)
** dairy-free and gluten free for those with allergies or intolerances
** still super-light

100g buckwheat flour
200ml nut milk (e.g. hazelnut, almond)
4 eggs
1 tsp vanilla extract
1 tbsp maple syrup
Coconut oil

• Add all ingredients except coconut oil to a large bowl. Use a food processor, blender or stick blender to mix thoroughly until smooth with no lumps.
• Heat ½ tsp of coconut oil in a small frying pan, pour a small ladelful of the pancake batter in and swirl to coat bottom of the pan
• Cook until starting to bubble and then flip and cook for a further 1-2 minutes.

Serving ideas:
• Apple cinnamon: core and chop an apple into small chunks, add a sprinkle of sultanas and gently cook in a small amount of apple juice until the apple is soft. Top with pieces of nuts (e.g. pecans or walnuts).
• Stewed pears: peel, halve, and core a pear and stew in a little water and a cinnamon stick until the halves are softened but retaining their shape. Top with pieces of nuts (e.g. pecans or walnuts).
• Spread with almond butter and top with sliced banana.
• Blackberries, a drizzle of maple syrup. Top with pieces of nuts (e.g. pecans or walnuts).

Please add to the comments with your favourite pancake toppings!

For personalised, science-based diet and lifestyle recommendations, testing and supplements. Contact me to book a FREE discovery call for an initial chat.

17/02/2023

My latest histamine post x

On a histamine high...?

The overlap between high histamine symptoms and common peri-menopausal issues is quite striking!

I'm also seeing these in the other time of massive oestrogen fluctuations: puberty and the teens. Only the other day I heard of a heart consultant confirming a tween's heart palpitations could be simply down to hormonal changes.

Whilst it is of course essential to talk to your doctor first about unexplained symptoms, when other causes have been ruled out, it's worth considering if high histamine could be causing or feeding into your 'menopausal' symptoms.

For more symptoms associated with high histamine see my post last week.

For personalised, science-based diet and lifestyle recommendations, testing and supplements, as well as individual coaching to support implementation, I offer 1:1 Nutritional Therapy. If you would like to talk about your health and find out more about what I offer please contact me to set up a free discovery call.

15/02/2023

On a histamine high...?

The overlap between high histamine symptoms and common peri-menopausal issues is quite striking!

I'm also seeing these in the other time of massive oestrogen fluctuations: puberty and the teens. Only the other day I heard of a heart consultant confirming a tween's heart palpitations could be simply down to hormonal changes.

Whilst it is of course essential to talk to your doctor first about unexplained symptoms, when other causes have been ruled out, it's worth considering if high histamine could be causing or feeding into your 'menopausal' symptoms.

For more symptoms associated with high histamine see my post last week.

For personalised, science-based diet and lifestyle recommendations, testing and supplements, as well as individual coaching to support implementation, I offer 1:1 Nutritional Therapy. If you would like to talk about your health and find out more about what I offer please contact me to set up a free discovery call.

14/02/2023

, my Facebook account has been hacked - please ignore any strange messages from me

13/02/2023

You can do it!

Top tips for making diet and lifestyle changes happen:

#1 don’t expect to achieve everything at once.
#2 work out a small step to get started and build momentum
#3 have the confidence to stick at it
#4 don’t expect perfection - be kind to yourself

If you are interested in finding out more about working with me I offer a free 30 minute coaching call. Please message me to book in the call.

zoe@bitesize-nutrition.com
www.Bitesize-nutrition.com

09/02/2023

Think histamine might be an issue for you? So what can you do?

I'm so pleased that my posts on histamine are helping some of you to think differently about your niggling (or maybe not so niggling) symptoms. A lightbulb moment! I was asked today 'so what do I do about it?' Fair question.

You will see from my picture that some key factors that feed into high histamine are:

** GENETICS - if you find out you have a genetic variation that slows down histamine removal you know what processes need a bit of extra support such as particular vitamins/minerals to optimise the reactions.

** DIET - at least while you get things back into balance it might help to lower your histamine load.

** GUT HEALTH - a key enzyme for removing histamine from your body is produced in your gut, and some gut bacteria produce more histamine adding to your histamine load. Optimising gut function is therefore crucial to effective histamine breakdown.

** HIGH OESTROGEN – oestrogen stimulates histamine release it can therefore be helpful to support the body’s natural processes to remove excess oestrogen.

** ALCOHOL - alcohol blocks the enzymes that breaks down histamine.

For personalised, science-based diet and lifestyle recommendations, supplements and testing (including genetic testing), as well as individual coaching to support implementation, I offer 1:1 Nutritional Therapy.

If you would like to talk about your health and find out more about what I offer please contact me to set up a free discovery call.

06/02/2023

Monday is the start of the week, the day when we start to make it happen. Gyms are often packed on a Monday, we feel motivated and focussed (a bit more anyway)!

*****THINK: Which paths you want to make easier to walk and which ones harder?

1. Create barriers to old habits
To give you an example, doing your teeth after the evening meal is a routine that some of my clients use to make them less likely to snack in the evening. It’s like a line in the sand to eating, and you’ll have the hassle of doing your teeth again later if you reach for the snacks. You’ve made the journey to the snack cupboard feel a bit less easy. Create some barriers!

2. Break down barriers in the way of new habits
What got in the way before? How can you make things smoother? Online shopping to avoid supermarket temptation, taking up an exercise you like or one that easier to fit in rather than what you feel you SHOULD be doing, combining a new habit with something you want /have to do such as seeing a friend or spending time with your kids…

As part of my Nutrition programs I use health coaching to help you find ways to incorporate diet and lifestyle changes into your life. I offer group coaching programs which can be a great way to help you in working out what you want to change and how you are going to do it, within a supportive community. For personalised, science-based diet and lifestyle recommendations, testing and supplements, as well as individual coaching to support implementation, I offer 1:1 Nutritional Therapy. Please get in touch to talk about your health and find out more about what I offer.

zoe@bitesize-nutrition.com
www.bitesize-nutrition.com

03/02/2023

Foodie Friday!
Tasty Apple, Beetroot and Carrot Slaw. Trying out recipes from my low histamine recipe pack. The apple balances out veg nicely so the beetroot taste is very mild. Gut friendly and super easy! Great to have in the fridge to veg-up lunches! DM me if you’d like the recipe.