SMART Nutrition and Fitness

SMART Nutrition and Fitness Smart nutrition and fitness helping women glide through midlife and menopause with fitness nutrition Programmes tailored to meet indivdual needs.

Based on human movement patterns required for good flexibility, balance, strength.

New year everyone on the new year new me bandwagon and it usually lasts a week or till end Jan when motivation fails , I...
06/01/2026

New year everyone on the new year new me bandwagon and it usually lasts a week or till end Jan when motivation fails , I feel people put too much pressure on themselves to make big changes, it’s far better to just change one little thing at a time .
I find after all the festivities I feel quite bloated and toxic so by just getting back in to fresh cooked food full of protein, lower carb and veggies or salad I soon feel good again . I move everyday because of my job but just a little bit of movement can help in so many ways .

I made a chicken tagine last night full of protein from the chicken and chickpeas lovely flavors from cinnamon, cumin and coriander and peppers, spinach, tomatoes and onion , I swapped rice for cauliflower rice less carbs added chili, lemon and coriander.
Nice side of green beans and a great balanced meal.

Calling all Midlife ladies Exercise in midlife is essential for maintaining physical health, mental well-being, and emot...
27/03/2025

Calling all Midlife ladies

Exercise in midlife is essential for maintaining physical health, mental well-being, and emotional resilience. It offers a wealth of benefits, from preserving muscle mass and reducing the risk of chronic diseases to enhancing cognitive function and fostering social connections. By incorporating regular physical activity into your routines, you can navigate the challenges of midlife with greater vitality, positivity, and a sense of empowerment. Embracing exercise as a lifelong habit sets the foundation for a healthier, happier future.

I offer exercise one to one sessions online and in person as well as two classes a week at Markbeech village hall hear Edenbridge message me for details and have a free trial .

Feeling very humble with my lovely testimonials from my clients

Not the best picture but the taste was amazing, trying to eat more veggies and pulses can feel like a challenge but it’s...
22/01/2024

Not the best picture but the taste was amazing, trying to eat more veggies and pulses can feel like a challenge but it’s worth it .
Tonight I made coconut and spinach Dahl with cashews and raisins , wholemeal rice , broccoli and pickles cucumber and tomato so good for gut health lots if protein, good fats and vitamins and minerals.

Menopause is not called that for no reason , I believe it is a time to pause .Pause from the madness of life where we fe...
04/10/2023

Menopause is not called that for no reason , I believe it is a time to pause .
Pause from the madness of life where we feel in this 24hr society we have to be doing all the time instead of being .
Before we know it we will be 80 and realize we haven’t done what we wanted to do because we were just to busy , it could be because of work , people pleasing , just life .
What I have learnt since being on my own since Ed passed is i need to work smarter not harder , I need to have time in my day to go for a walk , have a coffee with my neighbors if I want too , sit down with my cat , do yoga , read , cook my favorite food . It can be done just needs a bit of organizing and taking a look at what you really want from life .

Avocado is the fattiest vegetable but it’s actually a stone fruit. The very high fat content contributes to most of the ...
02/09/2023

Avocado is the fattiest vegetable but it’s actually a stone fruit. The very high fat content contributes to most of the calories but they contain healthy monounsaturated fats like olive oil, they are an excellent source of fibre around 13gms in a single large fruit. They also contain vitamin C, folate, B6 (hormone health vitamin) and lots of polyphenols.

Eat on toast with a poached egg
Just as guacamole
Mix with hummus to make a lovely sandwich filling
Mix with chopped boiled egg and crab meat put on top of little gem lettuce.
Make smoothies
Put in cake mixes
Just chop up in salads
Make a pasta sauce

It can be hit and miss with getting a ripe avocado but when you get a good one there’s nothing better.

Trying to eat foods that you don’t always have or trying new ways of eating can be good for your gut health and gut heal...
01/09/2023

Trying to eat foods that you don’t always have or trying new ways of eating can be good for your gut health and gut health in midlife is important, keeping everything working and efficient.

This salad is raw
Beetroot
Celeriac
Carrot
Edamame beans

Dressing
2 Tablespoons Greek yogurt
2 tbsp extra virgin olive oil
3 tbsp balsamic vinegar
Tbsp fresh thyme

Beetroot is a powerful antioxidant can help with blood pressure good for gut health and being folate rich if used regularly can boost athletic endurance and support muscle recovery.

Celeriac probably isn’t a vegetable that people eat much but it’s a great source of B6 , C and K vitamins great for midlife health as well as potassium, phosphorus and manganese and low in fat and calories.

Carrots we all know are a great food can help with balancing blood sugar full of vitamin C beta carotene an antioxidant that converts to vitamin A, fibre, they have been linked to lowering cholesterol levels and improved eye health.

Edamame beans contain phytoestrogens great for menopausal health as well as containing lots of minerals fibre and protein.

Natural Greek yoghurt full of protein and calcium and good for gut health
Olive oil good for heart health and omega 3 oils

Balsamic vinegar Enzymes help with digestion and absorption of nutrients.

My classes are not just about exercise they are about community too lovely get together tonight with my two classes ❤️
30/08/2023

My classes are not just about exercise they are about community too lovely get together tonight with my two classes ❤️

Open sandwich on sourdough bread Chickpea and avocado 🥑 blitzed with lemon salt pepper little olive oil , chickpeas grea...
30/08/2023

Open sandwich on sourdough bread
Chickpea and avocado 🥑 blitzed with lemon salt pepper little olive oil , chickpeas great protein source and phytoestrogens, avocado full of good fats .
Too with smoked salmon 🍣 another source of protein and omega 3 and top off with pickled red onions great for gut health and some rocket leaves

Doing any exercise or nutrition plan can take time so it doesn’t have to be perfect some days you will be totally on it ...
30/08/2023

Doing any exercise or nutrition plan can take time so it doesn’t have to be perfect some days you will be totally on it and next day not so , but it’s not about being perfect it’s about just being consistent and when you have a day that is not as you would want it to be that’s ok work on it the next day .

Home made always best as you know what’s in it ,even if we think we are eating healthy processed foods sneak in without ...
29/08/2023

Home made always best as you know what’s in it ,even if we think we are eating healthy processed foods sneak in without us knowing and we all know processed foods do us harm long term .
I made this ratatouille from home grown tomatoes, and courgettes then I bought some red peppers , aubergine and onion so I know what went in to it. It’s packed with flavor with garlic marjoram, thyme, oregano and parsley olive oil .
A healthy meal on its own but better with some protein for those midlife muscles we need to preserve so serve with a nice piece of oily fish or lean chicken or if vegetarian add some chickpeas to the mix .
The ratatouille I made is for 4 and just 101 kals a portion

If you need help with menu planning for menopause and beyond I can help build you your own plan we can work together so I can understand what your aiming for , it could be weight loss, health reasons , just need inspiration or you just want to feel better , you can add in an exercise plan as well or a menopause plan all bespoke to you .
Just drop me a message

Natures produce from the garden too good to waste so a little bit of what you fancy dosent harm , home made blackberry a...
26/08/2023

Natures produce from the garden too good to waste so a little bit of what you fancy dosent harm , home made blackberry and apple crumble

Courgette goujons on smashed avocado with poached egg and rocket yum
23/08/2023

Courgette goujons on smashed avocado with poached egg and rocket yum

Address

Rectory Lane
Hever

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 12pm

Telephone

+447718588847

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