Zillah Smart Nutrition

11/08/2025

🍂 Get Ready for your Autumn Reset! 🍂

I know we are still soaking up the sun but looking ahead just a little...

As the leaves start to fall, it's the perfect time for a fresh start! 🌱

I'll be launching my 7-day Autumn Reset in just a couple of days, designed to help you rejuvenate, recharge, and reset your body and mind for the season ahead.

There will be an early bird offer exclusively for you all, the followers of this page so stay tuned for more details and get ready to embrace the change! 🍁

Comment RESET or message me if you'd like to feel your best as you move into Autumn.

10/08/2025

It’s never too late to make changes and create the future you want.

Those changes don't need to be big - daily consistent changes can snowball and help you achieve bigger goals.
Set realistic timescales and focus on positive thinking.

If you aren’t sure where to start, get help - reach out to someone who’s been there and done what you are trying to achieve or speak to a friend or family member about what you want to do.

Don’t put off what you can do now, start working towards the future you want today!

New habits don't need to start tomorrow or on Monday or next month (I used to do this all the time 🫣 so I get it), but just do it today.

The future you want is POSSIBLE you just need to make a start.
What one goal do you want to achieve?

My Reset Ready week will be starting 15th September so keep your eyes peeled for an exclusive FB follower offer!

06/08/2025

On Saturday, I visited the Body Worlds exhibition by Dr. Gunther von Hagens in Amsterdam while on holiday in the Netherlands.

I spend a lot of time talking about what goes on inside the body - how food becomes fuel, how nutrients support every tiny cell, how imbalances can ripple out into symptoms we feel every day. But seeing the body like this - layer by layer, organ by organ - brought it all to life in such a powerful way.

I found it fascinating, as did two of my children (8 and 10yrs old). The complexity, the design, the resilience of the human body is just extraordinary. It reminded me why I love what I do, helping people give their bodies the support they need to thrive.

If you ever get a chance to visit, I’d highly recommend it!

Have you ever seen an anatomical exhibition like this? Or is it your idea of a horror film? 😅

Pic from the Internet as the only photos I took were from the exhibition itself and didn't think everybody would appreciate me sharing those 🫣😬

05/08/2025

Do you find yourself feeling bloated or do you struggle with digestive issues?

You’re not alone and this isn’t something you just have to put up with. Our bodies are always changing and responding differently as we age so we need to listen to our symptoms and fine tune things every so often. Digestive issues can get worse as a result of changing hormone levels or if we experience stress.

As a teenager I would get IBS symptoms and then later, as I hit my 40s and started running more, that would trigger digestive issues which would stop me doing what I wanted to do. Luckily now I know to listen to my body when I have symptoms and work out what is causing them. I wish I had known when I was younger!

Bloating, gas, cramps, unpredictable bowels, or that heavy, uncomfortable feeling after eating are signs your digestion may need a little extra support.

As a Nutritional Therapist, I often help clients get to the root of symptoms like:
✨️ Constant bloating
✨️ Irregular bowel movements
✨️ Feeling full quickly or overly gassy

Here are 4 simple ways you can start supporting your digestion today:

🔹 Slow down and chew well
Aim for 20–30 chews per bite. It gives your digestive system a head start.

🔹️ Reduce ultra-processed foods as these can disrupt your gut bacteria.

🔹 Eat bitter foods before meals
A few rocket leaves, lemon juice in water, or apple cider vinegar (diluted in water) can help stimulate digestion.

🔹 Include gut-friendly foods
Try adding sauerkraut, kefir, chia seeds, or lightly cooked greens like spinach or courgette. These help to support a healthy gut environment.

Every gut is unique, but these gentle changes can reduce bloating and leave you feeling lighter and more energised. Get in touch if you are struggling with digestive issues and would like help to get to the root cause.

🪴 Your gut might be trying to tell you something—are you ready to listen?

30/07/2025

Ever feel like your energy vanishes mid-afternoon? You’re powering through your day and then—bam!—you hit a wall. Foggy brain, heavy eyelids, craving sugar or caffeine?

I remember going through this. I'd keep active and switched on all day then I'd get to 3 or 4pm and my body would feel heavy, my brain would feel fuzzy and I really struggled to keep going. My body was changing and responding differently to my routine so it was time to listen and switch things up a little.

That 3pm slump is often a sign your blood sugar has dipped after a rollercoaster ride earlier in the day. This doesn't have to be because of a high sugar diet, it could be extra stress, change in hormones...

The good news is that a few smart nutrition and lifestyle tweaks can make a big difference.

Here are my top 3 tips to beat the slump and stay energised all day:

1. Eat a protein-rich breakfast.
Start strong with something like eggs, nut butter on wholegrain toast, or a chia seed pudding. Protein helps keep your blood sugar steady so you don’t crash later.

2. Don’t skip lunch – and keep it balanced
Aim for a mix of protein, healthy fats, and fibre-rich carbs (like lentil soup with oatcakes or a salmon salad with olive oil dressing). This keeps your energy more stable and helps avoid cravings.

3. Tweak that 3pm snack.
Instead of a biscuit or coffee, try a protein + fibre combo—like a small handful of nuts with a piece of fruit, or hummus with veggie sticks. It’ll fuel you without the crash (my clients know I like a couple of squidgy dates with a smudge of nut butter or Greek yoghurt with some raspberries.) 😋

Little adjustments like this can often make all the difference you need to keep on going. The trick is to listen to your body/mind and give it what it needs.

27/07/2025

If your sleep has changed in perimenopause, your nutrition might be the missing link.

Not feeling refreshed when you wake up?
You’re not alone—and no, it’s not just your age.

Sleep struggles are very common during perimenopause and beyond.
Hormonal shifts, blood sugar crashes, stress, and even your evening glass of wine can all play a part in keeping you from the deep, restorative sleep your body needs.

But here’s the good news:
✨ You don’t have to just “put up with it.”
✨ You don’t need to rely on sleeping pills.
✨ You can support better sleep naturally — starting with your plate.

Swipe through below for my 5 top ways you can improve your sleep.

26/07/2025

This is a question I get asked a lot. "Surely sweeteners are better than sugar, there's no sugar in Diet Coke or Pepsi Max". Take a minute to watch this explanation if you're interested.

23/07/2025

I've just spent a lovely afternoon with Headway and the ladies they support who have been affected by brain injury, talking to them about how nutrition can help with the menopause transition.

Menopause can affect our mental/emotional health and for these women already dealing with the effects of a brain injury, these symptoms can be magnified.

I love connecting with people and today I learnt as much from this group of women as they hopefully did from me.

Understanding the unique challenges and daily struggles that people live with is the main part of my work and it's what makes Nutritional Therapy different. Yes many of the base strategies apply to many but it's the individual I work with and that requires time and understanding.

Thank you Headway for giving me the opportunity to meet the wonderful women you support.

22/07/2025

Not feeling refreshed when you wake up?

You’re not alone—and no, it’s not just your age.
Poor sleep can be linked to blood sugar imbalances, low protein intake, and fluctuating hormones—especially in perimenopause and beyond.

🧠 The good news? Nutrition plays a powerful role in supporting deep, restorative sleep.

🔸 Prioritising protein.
🔸 Balancing blood sugar through the day.
🔸 Avoiding that evening wine-sugar-crash cycle.

These are small changes that can lead to big shifts in how you feel when the alarm goes off.

Do you hit the snooze button every morning?
Let’s change that. 💪

👇 Comment “SNOOZE” if you’re ready for sleep that actually restores you.

20/07/2025

🌞 Summer is the perfect time to build healthier habits for your child – without the pressure!

With school out, routines can slide, ice cream becomes a food group 🍦, and mealtimes get… unpredictable. Sound familiar?

But summer also brings the perfect opportunity to gently tweak your child’s eating habits—so they feel energised, nourished, and ready to hit the ground running come September. 🌱

As a Nutritional Therapist (and a busy parent of 3), I know mornings can be hectic, picky eating is real, and time is tight. That’s why I’ve shared realistic tips you can try over the holidays—from protein-rich breakfasts and fun food ideas, to building a routine that supports your child’s focus, mood and immune health.

✨ No guilt, no pressure—just helpful inspiration to make healthy eating feel achievable (and even enjoyable).

👉 Read the blog here (it's a quick 2 minute read): https://www.zillahsmartnutrition.com/post/healthy-habits-for-happy-kids-supporting-children-s-nutrition-over-the-summer-break

💬 Let me know—what’s been working for your family so far this summer?

Summer is a welcome pause from the school-year routine—a time for play, relaxation, and perhaps a few more ice creams than usual! But it’s also the perfect opportunity for parents to gently guide their children toward healthier eating habits that will support their growth, mood, energy, and focu...

18/07/2025

🍳 Protein-Powered Mornings: Simple Ways to Add Protein to Your Breakfast 🌰

Struggling with mid-morning crashes or sugar cravings? You might need more protein at breakfast! Getting 20–30g of protein in the morning can help keep blood sugar stable, boost energy, reduce cravings, and support muscle and hormone health — especially important in midlife.

Here are some easy and tasty ways to add protein to your breakfast:

🥚 Add eggs – Scrambled, boiled, poached or in an omelette. One egg = ~6g of protein.

🌰 Include nuts or seeds – Sprinkle chia, h**p, or pumpkin seeds on porridge or yoghurt. Check out chia puddings for an overnight option.

🌰 Stir in nut butter – Almond or peanut butter adds protein (and healthy fats) to oats or toast.

🫐 Choose Greek-style yoghurt or a plant-based high-protein alternative – Great with berries and a sprinkle of granola.

🧉 Try a protein smoothie – Blend frozen berries, spinach, nut butter, milk or a dairy-free alternative, and a scoop of clean protein powder.

🥘 Add smoked salmon, tofu, or leftover chicken – Savoury breakfasts can be surprisingly satisfying!

Protein doesn’t have to be complicated — just a few tweaks to your usual breakfast can make a big difference 💪

✨Check the comments for two of my favourite breakfast recipes.

16/07/2025

Are you eating enough protein?
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As we move through perimenopause and beyond, our protein needs increase—but many women unknowingly fall short.
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Protein isn’t just for gym-goers. It’s essential for:
✨️ Maintaining lean muscle mass
✨️ Supporting metabolism
✨️ Managing blood sugar
✨️ Promoting satiety and reducing cravings
✨️ Supporting hormone balance
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A good rule of thumb? Aim for 20–30g of high-quality protein with each meal.
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💡 Pro tip: Start your day with a protein-rich breakfast to help stabilize energy and curb cravings.
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Your body is changing—and your nutrition needs to change with it.
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✨ You deserve to feel strong, nourished, and supported at every stage.

Comment PROTEIN below if you would like some breakfast ideas that include more protein to get your day off to a great start 😊
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