Ditch the diets & embrace real food, The May Way! Make informed choices with expert nutrition tips. Your health is important! LIKE this page to get you started.
With a little more understanding and careful guidance, you can take simple steps to make changes which can have a profound effect of your health and wellbeing.
25/01/2025
Brunch goals… but let’s make it The May Way!
Swipe 👉to see the tweak.
While poached eggs, avocado, tomatoes, and rocket are staples, processed meats like bacon don’t usually make the cut in my kitchen!
Processed meats like bacon (and sausages) are often high in saturated fats, sodium and additives like nitrates and nitrites, which can negatively impact health when consumed regularly. They have been linked to inflammation and an increased risk of chronic diseases, such as heart disease and certain cancers.
Instead, The May Way focuses on nourishing the body with fresh, wholesome ingredients that support overall wellness, energy and balance.
It’s all about simple, wholesome ingredients that nourish the body and mind….but hey, once in a while, it’s okay to indulge!
07/12/2024
Feeling the winter blues? ❄️🌥️ Nutrition might just be your secret weapon to beat SAD (Seasonal Affective Disorder) and feel more energised this season! 💪✨
There’s a full article on my website but here’s a quick rundown of foods that support your mood:
☀️ Vitamin D: Boost serotonin levels with oily fish (salmon, mackerel) or fortified foods like milk and cereals.
🧠 Omega-3s: Keep your brain happy with fatty fish, walnuts, and chia seeds. Plant-based? Algae supplements have your back!
🍞 Complex Carbs: Ditch energy crashes by choosing slow-burning carbs like quinoa, oats, and sweet potatoes.
🌿 Mood-Boosting Micronutrients: Magnesium (dark leafy greens, nuts) and B vitamins (legumes, eggs) are natural stress-busters.
Which of these will you be adding to your plate this week? 🍽️👇
17/11/2024
Will you be adding GREEN VEGGIES to tonight’s dinner? 🍽️
👉Swipe through to be inspired to add these powerhouse greens to your meals.
🫛 Eat Your Greens, Feel the Difference! Greens are the ultimate wellness boosters 🌱💚 Which one will you try next? Let’s give these nutrient-packed powerhouses the spotlight they deserve!
🍃 Vibrant Green Pesto Upgrade your meals with a zesty green pesto! 🌿✨ Packed with basil, garlic, olive oil, and nuts, this vibrant sauce is rich in healthy fats, antioxidants, and vitamins. Toss it with pasta, drizzle over roasted veggies, or use it as a dip for an instant flavour boost! 🍝💚
🥑 Avocado Technically a fruit, but we can’t skip this green superstar! 🥑✨ Rich in heart-healthy fats and potassium, avocado keeps you full and satisfied while nourishing your body from the inside out.
🌱 Savoy Cabbage Don’t underestimate this crinkly green powerhouse! 🌿✨ Savoy cabbage is loaded with vitamin C, fibre, and folate, making it a must for boosting immunity and supporting digestion. Try it sautéed, in soups, or raw in salads for a nutritious crunch! 🥗💚
🥗 Fresh Herbs; Leafy Greens Galore Green herbs are more than just a side or garnish—they’re packed with nutrients that fuel your body! 🥬💚
🥒 Spinach & Kale The secret to glowing skin and strong bones? Spinach! 🦸♀️💪 Loaded with iron, vitamin K, and folate, it’s a nutrient-dense green that works wonders for your health. Add it to salads, soups or sautés! 🌿
🌱Spring Onion Greens Don’t toss those vibrant green tops! 🌿✨ The greens of spring onions are rich in vitamin A, vitamin C, and antioxidants, supporting eye health and boosting immunity. Chop them up for an extra burst of flavour and nutrients in your salads, soups, or stir-fries! 🥢🌱
Broccoli This little green tree is your gut’s best friend 🌳✨ High in fibre, vitamin C, and antioxidants, broccoli helps support digestion and boosts your immune system.
11/10/2024
Ok, firstly, peri-menopause is real, it isn’t just a made up scenario to benefit big Pharma. It’s the natural stage that describes the changing hormones that eventually leads to Menopause.
I am a 59 year old woman who has been through menopause, with all it’s debilitating symptoms; hot flashes, night sweats, brain fog, memory lapses, newfound anxiety, uncontrolled emotions, tears, muscle aches, insomnia….the lot. No medication at any stage.
I am now post menopause (some symptoms still remain). I am also a nutritionist. I know from my own anecdotal evidence and from the science behind why the symptoms occur, that a major shift in diet and lifestyle choices WILL have a significant impact on the severity of those menopausal symptoms and consequently my ability to tolerate them.
This is the unpopular option…avoiding refined sugars, limiting and ensuring balanced carbs, increasing protein and packing in around 10 (yes, 10) portions of veggies/fruit a day and cutting out alcohol (yes, cutting out completely) alongside a significantly more active lifestyle, that includes resistance exercise activities WILL have a positive effect and will help you tolerate the symptoms as you ride through this difficult phase.
If you re-read the above, this is likely to mean a significant shift..it was for me and I was already “walking the talk” as a nutritionist. It means that you need to double down on ensuring a far healthier the diet and lifestyle compared to your choices in your younger days. This requires time, effort and knowledge to ensure you have the tools to effectively manage this.
There is nothing misogynistic or dangerous about suggesting this.
This post is not about demonising HRT. It is simply about ensuring clarity about the other course of action that does not require medication.
01/09/2024
Resetting and preparing for a healthier September sets the tone for the rest of the year.
Here are 3 simple steps for a September Reset to help you thrive as the seasons change: (you’ll find the full article on my latest blog on my website)
(For the ultimate reset, why not join my next retreat 20-24th September?! DM me)
1. Boost Your Immune System with Seasonal Foods
Transitioning into autumn means it’s time to focus on nourishing your body with immune-boosting foods. Incorporate seasonal fruits and vegetables like apples, pears, figs and root vegetables. These are rich in vitamins, antioxidants and fibre, supporting your immune and digestive health and energising you from the inside out.
Trust me, making that switch to eating real, whole foods is a game changer after a summer of ad-hoc eating and richer more indulgent meals.
2. Prioritise Exercise for your September Reset
The summer holidays can undoubtedly disrupt your routines, so now is the ideal time to re-establish your regular exercise habits and regain that energising feeling that has you ‘effortlessly skipping” through your day! Ok, but you know what I mean right?!?!?
3. Prioritise Sleep and Stress Management
With the busyness of September just around the corner, it’s essential to prioritise your sleep and manage your stress. Establish a consistent sleep routine, aiming for a regular bedtime and focused bedtime routine. Enjoy a quiet hour or so with a cup of sleep-supporting herbal tea like Camomile or Valerian tea and a book/magazine as you wind down for the day. Managing stress effectively will keep your energy levels high and your mind clear.
23/08/2024
Who knew courgettes could be the star of a rich, flavourful curry? Inspired by a fabulous cooking day spent in Sri Lanka at the beginning of the year, I decided to adapt their okra curry and use courgettes instead.
This creamy courgette coconut curry is the perfect way to transform simple veggies into a comforting, nutritious meal. 🍛
The courgettes soak up the coconut milk, making each bite velvety and smooth.
A blend of spices, garlic, and curry powder brings a warm, aromatic flavour that pairs perfectly with the mild sweetness of courgettes.
Packed with fibre, vitamins, and healthy fats, this dish is both nourishing and filling…and accidentally vegan!
Serve it over steamed rice or with warm naan bread for a cozy, delicious dinner that’s ready in no time! 🍚🥥
Creamy coconut Courgette Curry
2 courgettes
1 onions, chopped
1 green chilli, sliced lengthwise but kept whole
1 clove garlic, chopped
1 tomato, diced
Small piece of cinnamon
¼ tsp turmeric
¼ tsp curry powder
¼ tsp fenugreek
¼ cup coconut milk
½ tsp salt
Cut courgettes into thick half moon discs.
Add all the ingredients, except the courgettes, in a saucepan.
Cook on a medium heat, covered until the sauce reduces and thickens. Now add the courgettes and cook until they are slightly tender.
Finally add the tomatoes and ½ cup thick coconut milk.
Cook for a further 10mins over a medium heat and then remove and allow to rest for 10-15 mins and serve.
However, ideally this curry will be even better the following day!
06/06/2024
TIME-SAVING TIP
It’s not always necessary to cook from scratch EVERY meal and indeed, if cooking is not your thing, finding short cuts will be appealing!
Well here you go!
Sometimes shop bought is the smart way to ensure you eat well.
Here I’ve used a frozen ratatouille mix…already chopped and ready to warm through in a frying pan or microwave, with a little olive oil. I added a little tomato purée to make the sauce a little richer.
Cook it for 15mins until the vegetables are soft and cooked through. Season with S&P and a little sprinkle of herbs.
Then simply lay on top of shop bought shortcrust pastry and top with any cheese.
Bake at 180 for 25mins. Allow to rest for 10mins and serve (garnished with chopped fresh basil) and with a side green salad.
(If you have the time and inclination, you can blind bake the pastry first for an extra crispy base, but it’s not essential)
Voilà! A French ratatouille tart in no time!
07/03/2024
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As a qualified UK-registered Nutritionist and a real woman with busy family life, I am here to share with you a simple, no-nonsense approach when it comes to healthy eating – backed up with expert qualified recommendations. I believe in easy, practical, achievable food!
What lifestyle challenge impacts your everyday life the most?
For me, it’s the menopause and I know many of my clients find this phase of life very challenging too. Hot sweats that sweep over in seconds and disrupted sleep are something I now have to deal with, let alone memory lapses, bouts of irrational anxiety and unexplained low moods. However, I’m lucky. I haven’t noticed these symptoms until fairly recently and whilst they’re certainly not fun, they’re manageable. Many of my clients are struggling with extreme symptoms but nevertheless have to carry on regardless of feeling tired and drained of energy. That’s not easy and it’s not surprising that many women find this phase tough.
There’s so much out there when it comes to managing the menopause and whilst I’m sure many are aware of the numerous symptoms and treatment options available, the natural solutions can often be overlooked.
One thing I know is that the food I eat and the focus on good lifestyle habits has a big impact on alleviating my symptoms, allowing me to continue pursuing my passions with energy and vitality.
I have helped 100s of clients regain control of their daily eating habits; replacing unsatisfying and unhealthy quick fixes with wholesome nutritious food. Eating vegan or plant based “TheMayWay” will allow you to truly thrive, feeling and looking your very best.
In truth, unless you know how to do this, you’ll probably end up making choices that you perceive to be the right ones, when in fact you’re actually sabotaging your efforts.
