Zillah Smart Nutrition

18/11/2025

Do you find yourself reaching for biscuits at 3pm?
If so, you’re not “lacking willpower” and you're certainly not alone, it’s usually a blood sugar dip.

Balanced meals (containing protein + fibre + healthy fats) keep your energy even, cravings calmer, and hormones happier.

How do I keep my blood sugar balanced?

✨️I don't skip breakfast and I always include protein and healthy fats such as nuts and seeds, Greek yoghurt or eggs.

Why is this important?

When you wake up, your cortisol naturally rises to give you energy for the day. If you don’t eat, cortisol stays higher for longer and your body releases more glucose into the bloodstream which can trigger blood-sugar instability, anxiety, irritability, and later cravings.

A balanced, protein-rich breakfast helps bring cortisol down, stabilise blood sugar, and support calmer hormones and energy through the whole morning. If you eat cereal or toast and jam, this will spike your blood sugar and begin the rollercoaster of spikes and dips for the day.

✨️I make sure I include protein and/or healthy fats with every snack and meal.

This includes a piece of fruit as a snack - I'll pair it with Greek yoghurt, nuts, or almond butter.

✨️I don't really snack between meals.

This isn't because I'm depriving myself but when you get into a habit of eating properly balanced meals rather than carb heavy meals, you don't actually feel hungry between meals or crave those mid-morning or mid-afternoon pick me ups.

Try it for a week and see how you feel.

What do you do to curb those cravings or do you find it difficult not to indulge?

15/11/2025

Today has left me feeling so inspired and grateful 💙

I’ve just spent the day at an Overcoming MS event, Living Well Live, listening to OMS experts/ facilitators including my own OMS mentor Sam, speaking about all areas of the Overcoming MS program and where research into lifestyle medicine is heading for MS.

A real highlight for me was hearing from special guest speaker Lina Nielsen, Olympic athlete, who lives with MS. Her story of resilience, mindset and trusting in what her body can do was incredibly powerful and emotional – a reminder of just how much hope there is, even with a diagnosis like MS.

And I have to say, the catering was incredible, so many food options that were fully OMS-friendly. Being able to eat everything on offer felt so seen, included and well cared for. 💚

What really struck me is how much mainstream thinking is now catching up with what OMS has been saying for years: that lifestyle can make a huge difference for those of us living with MS.

Many of you know my story and how important the Overcoming MS charity is to me, it quite literally changed my life. At a time when I was being told by my medical team there was no reason to be hopeful, OMS gave me a roadmap and real hope. I’m very glad to say the last 15 years have proven that first prognosis wrong.

I feel so honoured to now be part of the Overcoming MS team myself and to be raising awareness of lifestyle medicine and the power we do have to influence our health and wellbeing.

If you’re living with MS or supporting someone who is, please know: there is hope, and you don’t have to walk this alone. 💫

13/11/2025

As the evenings draw in, comfort food calls!
I love making hearty, balanced meals that feel comforting and keep energy steady. Think soups with lentils, roasted veg trays, or spiced porridge.

🍲 What’s your go-to cosy meal when the weather turns cold?

08/11/2025

What's in my cup tonight? ☕️

Tonight we are re-watching the final episode of Stranger Things season 4 ready for the final season later this month and what am I pairing it with?
A lovely Moringa latte. I love using it as a gentle nutrient boost rather than a “quick fix”, stirred into a warm latte with plant milk is an easy, cosy way to enjoy it. 🌿

What is Moringa?

Moringa (often called the “miracle tree”) is naturally rich in:

✨️Antioxidants – helping to protect cells from everyday oxidative stress.

✨️Vitamins A, C & E – supporting immune function, skin health and repair.

✨️Minerals like iron, calcium & potassium – useful for energy, bones, and muscle function.

✨️Plant protein & phytonutrients – which help with satiety, blood sugar balance and inflammation.

Does it have caffeine in it?

✨️Moringa leaf powder is naturally caffeine-free. If your latte only uses moringa (plus milk/water), there’s no caffeine.

Does it taste like Matcha?

✨️It can look like matcha, but it doesn’t taste the same.

Moringa: mild, earthy, “spinach-y” green flavour; slightly bitter if strong.

Matcha: grassy with a little sweetness and a distinct umami depth.

If you want a matcha-latte vibe (without caffeine), try your moringa with creamy plant milk, a dash of vanilla, and a touch of maple or cinnamon.

‼️A few notes: quality matters, start small (it has quite an earthy flavour!), and always check with your practitioner or GP if you’re pregnant, breastfeeding, on medication, or managing a health condition.

01/11/2025

I’m excited to share that I’ve begun the advanced & clinical years of my Nutritional Therapy training 👩‍🎓
This isn’t a restart, it’s a step up. I’m building on my existing qualifications and client work with deeper clinical study so I can support you even more effectively.

Right now I’m deep-diving into the evidence on HRT (Hormone Replacement Therapy) - its benefits across perimenopause, into post-menopause and beyond (bone, brain, heart, mood, sleep, muscle, urogenital health) and how it can fit within a holistic, naturopathic approach alongside nutrition, movement, sleep and stress support.

My role isn’t to prescribe (that’s your GP/menopause specialist), but to:

✨️translate the research into clear, practical nutrition & lifestyle steps

✨️help you consider where HRT may or may not fit for you

✨️work collaboratively with your medical team when HRT is used

✨️offer non-HRT options for those who can’t or don’t want to take it

Below are examples of how our s*x hormones influence our body and mind so you can see why when they begin to decline, it can affect every part of us.

If you’re curious, tell me what you’d like covered next: brain fog? bone health? weight changes? sleep? Drop your questions below or DM me.

16/10/2025

16/10/2025

https://www.facebook.com/share/r/15PdY3bUVnL/

09/10/2025

Couple of comments from the second round of my Autumn Reset this week. I love when people step out of their food routine and try something different only to discover they love it 🥰

04/10/2025

Strange but true 🙄

30/09/2025

Final call for next week, closing tonight.
I have 3 spaces left and won't be running another one until January so if you'd like to go into the upcoming busy season feeling great and in control, let me know.

26/09/2025

🍂✨ Look what the Autumn Reset group achieved in just one week! ✨🍂

⚡️ More energy, especially in the mornings & afternoons

🌱 Feeling lighter, less bloated, and better digestion

😴 Improved sleep – falling asleep faster & waking refreshed

🍫 Sugar cravings reduced (and some didn’t miss them at all!)

👩‍👧 Families got involved – even the kids loved the recipes

🥗 Rediscovered how simple, tasty & satisfying healthy food can be

💕 Brighter skin, lighter mood & a real mindset reset

💪 A couple who did the Reset together (early 50s, struggling with menopause symptoms & stubborn midlife weight gain) lost 12 lbs between them! – the first real shift they've seen in a while!

I'm so proud of each member of the group as they hit their own personal goals they set themselves at the beginning of the week, and more.

👉 Just this once, I'm running it again so if you’d like to feel the same, my next Autumn Reset starts 6th October.

Special price: £57 or 2 places for £69 with code 2FOR69.

Message me, comment below, or click the link in my bio to grab your place. Be quick – spaces are limited and doors close on the 30th September! 🍁