Zillah Smart Nutrition

24/09/2025

Your 70-year-old self is being shaped by what you do today. Every meal you eat, every hour of sleep you get, every step you take (or don’t take) is either building resilience or creating vulnerability in your future body.

In functional medicine, we see this pattern constantly:
- Insulin resistance developing in the 30s sets the stage for diabetes and heart disease later
- Chronic inflammation from poor diet and stress accelerates cognitive decline
- Sedentary lifestyles and muscle loss in midlife predict frailty and falls in our 80s

But it’s never too late to change course.

Whether you’re 25 or 65, your body has an incredible capacity for healing and regeneration when you give it the right tools.

Start with the fundamentals:
✓ Eat real, whole foods that reduce inflammation
✓ Move your body daily - strength training is non-negotiable
✓ Prioritize sleep and stress management
✓ Build meaningful relationships and community
✓ Address root causes, not just symptoms

Your future self is depending on the choices you make today. What will you choose?

24/09/2025

If anybody is interested in this, it's a great insight into what we do. I trained and graduated with Emmie Hummingbird Naturopath, we connected when we first met as her story was similar to mine. She was diagnosed with MS at 25 and declined rapidly, losing her ability to walk but after going along the medical route, she decided to take control of her health, recovered and has now been symptom free for over 20 years.
It's not just a fluke!

Emmie Crompton, known as Hummingbird Naturopath, sits down with Valerie Viot, Centre Manager at Together Against Cancer for an inspiring and honest discussio...

18/09/2025

🍂 Exciting news! 🍂

We’re already halfway through the Autumn Reset and the feedback has been incredible ✨ but I’ve also heard from lots of you who said you missed it this time round and didn’t know it was happening.

So… I’ve decided to run it again, starting 6th October! 🙌

💷 Same price as before:

£57 for one place

£69 for two with code 2FOR69

But be quick – spaces are limited and doors won't be open for long.

➡️ Message me, comment below or head to the link in my profile to secure your spot.

Let’s head into autumn feeling lighter, brighter and more energised together 🌿

For more info click on this link www.zillahsmartnutrition.com/reset-ready

15/09/2025

I'm going to give you a sneaky peek into Reset week because breakfast this morning was just too delicious not to share!

I'm not about fad diets and restricted eating. I am about tasty, nutritious food that fits with the challenges of your day.

Yesterday we made a really tasty granola which was quick and easy to make and will last a couple of weeks. It is a great source of protein helping to keep us full and our blood sugar balanced with omega 3s helping to maintain brain health, reduce inflammation and improve mood. It adds a great crunch when added to other ingredients in our breakfast bowl. Fruits provide antioxidants which help to reduce risk of heart disease and type 2 diabetes, improve gut function and add fibre and natural sweetness. This will definitely keep me going until lunchtime.

However we won't be having this everyday, we'll be having four completely different types of breakfast this week, all of them just as awesome as this one. Don't worry if you've missed out this time, I'll be running more Reset weeks in the future 😊

12/09/2025

In 3 days time, I'll be starting my Autumn Reset week supporting a fab group of men and women that want to get back on track for the season ahead.

Why did I choose next week for the Reset? Well, in 10 days time it will be the Autumn Equinox and the natural opportunity for reflecting, clearing and shifting - the perfect time to reset and hit the new season feeling on top.

🍂✨ Autumn Equinox Reflections ✨🍂

A beautiful point of balance where day and night are equal in length. It’s a natural pause in the year, a reminder from nature that change is constant and balance is something we can return to again and again.

From a holistic and naturopathic perspective, the shift into autumn is a perfect time to:

🌱 Release what no longer serves you, just as the trees shed their leaves.
🌿 Support your body’s natural detox pathways with gentle resets, seasonal foods, and extra hydration can help clear out the old and make space for the new.
🥕 Nourish with grounding, seasonal foods such as root vegetables, warming soups, herbal teas.
🧘‍♀️ Realign your routines and support circadian rhythm with earlier evenings, calmer mornings, and mindful rest.

Many traditional cultures saw the Equinox as a time for cleansing and preparing for the colder, slower months ahead. In modern life, that might look like simplifying meals, reducing stimulants (caffeine, sugar, alcohol), or creating space for practices like journalling, meditation, or gentle movement.

✨ This season invites us to slow down, restore balance, and prepare body and mind for the months ahead.

What’s one thing you’d like to let go of this autumn, and one thing you’d like to invite in? 🍁

07/09/2025

🍂 Final Call for the Autumn Reset! 🍂

If you’re feeling…
✨ Stuck in a rut after summer
✨ Low on energy and motivation
✨ Bloated and uncomfortable after meals
✨ Struggling with sugar cravings or comfort eating creeping in
✨ Ready for a reset before the busy months ahead

…then this is for you 💛

The Autumn Reset is designed to gently guide you back into balance with:
🥗 A flexible 7-day meal plan full of nourishing, seasonal recipes
🛒 A clear shopping list so you don’t have to think about what’s for dinner
📖 Daily tips & inspiration to help you feel more energised, focused and lighter
🌙 Lifestyle support for sleep, stress and mindful habits

This isn’t about restriction or perfection, it’s about finding your rhythm again and giving your body the reset it’s been asking for.

Doors are closing in 48hrs ⏰ - so if you’d love to join us, now’s the time! The RESET begins on the 15th September.

£57 for one place or join with a friend and get
two places for just £69 (using code 2FOR69)

For more info and to join via my website, click below or pop me a message and I'll get you signed up.

👉 https://www.zillahsmartnutrition.com/reset-ready

Invest in yourself and let’s make autumn a season of renewal 🌿

Your 7-Day Kickstart to Feeling Amazing. Refresh, Reset, and Thrive this Autumn!

05/09/2025

💧🥦 Does it matter what order you eat and drink around a meal?

Yes, the timing and sequence can make a real difference to digestion, nutrient absorption, and how steady your energy feels afterwards.

Here’s what I recommend for optimal health and balance:

💧 Drink water 15–30 minutes before eating – this hydrates your body, supports stomach acid and enzyme production, and prepares your digestion.

1️⃣ Start with fibre & non-starchy veg – salad, greens or cooked vegetables. The fibre lines your gut and slows down sugar absorption.

2️⃣ Move to protein & healthy fats – lean meat, fish, eggs, beans, olive oil, nuts, seeds. These trigger fullness hormones and balance blood sugar.

3️⃣ Enjoy your starchy carbs – whole grains, quinoa, potatoes, brown rice/pasta. Eaten last, they give you steady energy instead of a spike and crash.

🍵 Sip water or herbal tea after your meal. Avoid large amounts of liquid with food so your stomach acid stays strong. Keep coffee or tea for 30–60 minutes later, so it doesn’t block mineral absorption.

Example: A Mediterranean-style plate

Rocket & tomato salad with olive oil (start here)
Grilled salmon with tahini (next)
Quinoa & roasted sweet potato (finish with this)

✨ When you eat in this order, you’ll likely feel satisfied but not sluggish, keep your blood sugar steadier, and make the most of your nutrients.

Do you usually reach for a glass of water before or during a meal?

02/09/2025

Light Recipes + Fresh Updates for Late Summer

Seasonal recipes, tips to reset, and news I can’t wait to tell you.

01/09/2025

🌿 Mindfulness Monday 🌿

Do you have a busy brain?

I often hear people say: “I can’t meditate — my mind is too busy!”
And I completely get it. That constant stream of thoughts can feel impossible to switch off.

But here’s the secret: meditation isn’t about having an empty mind. It’s about gently noticing where your attention goes, and then bringing it back — again and again. That is the practice.

For those of us with fast, active minds, meditation can actually be one of the most supportive tools we have. Studies show it can help with focus, emotional balance, and stress… but the trick is to make it work for you.

💡 Some tips to help meditation work for you:
✨ Keep it short (1–3 minutes is enough!)
✨ Try guided practices or mindful movement (walking, yoga, tai chi)
✨ Use sensory anchors like breath, sound, or even a candle flame
✨ Forget “perfect stillness” — pacing slowly or lying down is fine
✨ Focus on consistency, not perfection

Your meditation doesn’t need to look like anyone else’s. Even a messy, wiggly, thought-filled meditation counts. Over time, those little moments add up and make a real difference.

It's worth a note that more women are realising they may have ADHD in midlife, often triggered by the drop in oestrogen during perimenopause and menopause. That hormonal shift can make ADHD traits more noticeable — and it’s one of the reasons mindfulness can be such a powerful support tool at this stage of life.

So today, if your mind feels like a busy train station, see if you can take just 2 minutes to pause, breathe, and notice. That’s meditation too 💜

31/08/2025

A sneak peek at a couple of recipes from my RESET week. 2nd pic is from the veggie pack so if you're veggie don't worry, I have you covered.

The top 3 questions answered!

Forget what you think you know about resets, detoxes or cleanses.
I’ve been chatting to a few people who are interested in my upcoming RESET. So let's look at the most common questions and what a reset ACTUALLY is (no celery juice cleanses and salt water flushes here, just good old fashioned healthy eating)!

❓️Do I need a RESET? ⠀
Feeling tired, headaches and sluggish skin can all be signs your body needs a cleanse! But even if you're just not feeling your best, a reset can help to create healthier habits, kickstart healthy weight loss and allow you to focus on self-care.
You don’t need to detox as your body naturally detoxes, but my RESET week helps to support that process with the right foods whilst resetting every system in the body, restoring energy and improving mood.
⠀
❓️What will happen during the Reset week? ⠀
Get ready for transformation! My RESET week equips you with everything you need for success:
✨️RESET guidelines: Learn the core principles to guide your journey.
✨️Detailed meal plan & itinerary: Never wonder what to eat next with a meal by meal & day-by-day breakdown.
✨️7 days of delicious recipes: Simple and easy to follow, making healthy eating a breeze.
✨️Shopping list: Don’t stress about what to buy I’ve done it for you.
✨️Mindful Eating Checklist: Develop a healthy relationship with food.
✨️Health & Energy Review: Get a starting point and track as you go, to really understand how your body functions.
✨️Plus, you'll receive ongoing support! I believe in accountability, so you'll have access to expert guidance throughout the 7 days.
✨️By the end of the week, you'll be armed with the knowledge and tools to take control of your health, boost your energy, and feel amazing!

❓️Will it work for me?⠀
Past participants have had some amazing results! They experienced better sleep, increased energy, less bloating and even weight loss. As well as improved mood, less anxiety and a sense of calm.
What do you have to lose?⠀

£48 Early Bird Offer ends tonight and only 4 spaces left so message me if you'd like to join.

31/08/2025

If you have a Grape Tree in your town (King's Lynn does) they have a free magazine with lots of great bits in. Here's a few pages from the latest issue I picked up so might be worth dropping in if you're passing.

30/08/2025

Are you at a loss at what to do?

You are not alone!

Lots of women in perimenopause, midlife or dealing with PCOS suddenly find themselves struggling with what to eat!

Their go-to diet is no longer working for them and is actually causing them to gain weight!

Weight gain at this stage in life is common and can be down to many different reasons but food often plays a big part.

Here are 3 common mistakes I see many women making:

1. NOT EATING ENOUGH PROTEIN - Protein is the building block for all our cells and is needed for hundreds of functions in the body. Protein keeps you full, promotes fat loss and helps build muscle, which is essential for bone health.

2. EATING TOO MANY PROCESSED CARBOHYDRATES - By that I mean the starchy kind like bread, pasta and baked goods. Our bodies and hormones are changing and we can’t handle carbs like we used to. Many women overestimate the amount they need and the excess gets stored as fat. We do need to include carbohydrates in our diet but opting for the whole grain & seeded types are best.

3. EATING LOW FAT FOODS - Low fat foods are highly processed and often have added chemicals and sugars to improve taste. Unnecessary chemicals can play havoc with your digestive system and any excess sugar not used by your body will be stored as fat.

Are you struggling to understand what to eat?

If the answer is YES then my RESET week is for you! It kicks off on the 15th September.

Go to the link in my bio for more information, comment below or message me to get signed up.