http://linktr.ee/martha_mae_nutrition

Martha Mae Nutrition, London (2025)

02/05/2023

🥰MAY FRUIT AND VEG🥰
See slide two for a list of fruit and veg that are in season this month in the U.K.!

07/04/2023

💫WORLD HEALTH DAY💫
❣️When discussing health it’s important to think about the fact that not everyone has access to good healthcare.
❣️This is one of the reasons we don’t have as much control over our health as people tend to believe.
❣️There are, however, 4 areas of health we can work on on a daily basis; sleep, nutrition, exercise and mood.

1️⃣Good sleep is based on quality and quantity.

A way to improve both of these is to have a regular bed and wake time and to improve your sleep hygiene. [ has a webinar coming up very soon on exactly this].

2️⃣Eating enough throughout the day will fuel you for your daily activities.

Don’t obsess over it but making sure you get a mix of micro and macro-nutrients will lead to a balanced diet.

3️⃣If possible, move more and sit less.

Do some form of movement everyday, be it walking, dancing or weightlifting. Whatever works for you and gets you moving.

Setting yourself (realistic) goals may help motivate you to keep doing this in the long run.

If you are glued to your desk all day, this will have a detrimental impact on your health.

Set an alarm once an hour to get up for five minutes and make a cup of tea or do some star jumps, whatever really. This will increase your concentration as well.

4️⃣You can improve your mood and mental health in general by:

Socialising regularly - an amount that feels doable to you without feeling overwhelming.

Do one activity (however small) everyday for your mental wellbeing, this could be having a phone free hour before bed, going for a walk/run or journalling.

01/04/2023

😍APRIL FRUIT AND VEG😍
Here’s a list of fruit and veg that are in season this month:

Artichokes
Chicory
Kale
New Potatoes
Parsnips
Radishes
Rhubarb
Rocket
Spinach
Spring Onions
Watercress

05/03/2023

🔵AD | FOLIC ACID🔵
🤰You should be supplementing 400 micrograms of folic acid per day if trying to conceive or for 12 weeks if pregnant.
❕BUT - this is a supplement, so it is important not to exceed the daily recommended amount.
🌟Folic acid helps the baby’s brain, skull and spinal cord develop properly during pregnancy to avoid problems such as spina bifida.
🌟It is also used to treat or prevent folate deficiency anaemia.
🌟Folic acid reduces the side effects of Methotrexate, a medicine used to treat severe arthritis, Crohn’s disease or psoriasis.
💙For individual and planetary health, we should be choosing a high quality, ethical supplement like .
🌱The range is vegan and cruelty-free which is key if you are trying to supplement a vegan diet.
🙌 was founded by nutritionist so you can be certain that the supplements are of the very best quality.
👏The Vitamin D is a spray, which many people find easier to take when pregnant.
➕And lastly, by buying your vitamins from , you’d be supporting a small, female-owned business. 😌
💫Use code MARTHAKEHOE10 for 10% off.💫

03/03/2023

❌EATING DISORDERS AND DISORDERED EATING❌
Eating disorders can have very little/nothing to do with food - they can be about body image, exercise or a sense of lack of control.

Many people suffer from disordered eating habits but do not meet the criteria for eating disorder diagnosis.
📄A new study pooling 32 studies (n=63,181 participants) over 23 years has found that:

👉Over 1 in 5 young people aged 7-18 years old suffer from disordered eating.

👉30% of girls and 17% of boys reported disordered eating.

👉Disordered eating increased as age and BMI increased.
The study included people from Austria, Brazil, Canada, China, Finland, Germany, Hungary, India, Saudi Arabia, Singapore, Slovakia, Slovenia, South Korea, Spain, the UK and the US which shows that disordered eating is a global issue.

01/03/2023

🍏MARCH FRUIT AND VEG🍏
🍎Eating 5 portions of different foods per day is a good start to eating more fruit and veg.
🍎My top gut health nutrition tip is to mix things up a bit:

If you always grab the same piece of fruit in the morning, try alternating it with a different piece of fruit throughout the week.

Or if you always go for frozen peas in the evening, try swapping that for a bag of mixed veg or broad beans.
🍎Rhubarb is the only fruit in season in the U.K. this month.
🍎Some of the veg that are in season in March are carrots, leeks, purple sprouting broccoli, radishes, spring onions and watercress.

28/02/2023

⚡️HEALTH HABITS⚡️
A big part of nutrition and health is creating habits to help you achieve your health goals.
Here are three things you can do today to help you do this:

1️⃣Write to-do/ta-da lists (like to do lists but with what you’ve already achieved), whichever you find more motivating or journal your intentions for the day, week or month.

I use the X healthy habit journal - see slide 5.

I love how perfectly it’s designed for health related habits, dividing them into mental health, sleep, nutrition, and movement.
2️⃣If you take medication/supplements, put them on your bedside table and make yourself take them first thing when you wake up.

This will quickly become automatic. I do this with my supplements. 🙌 [partner]
3️⃣I’m a big believer in drinking to thirst but sometimes people find they’re just not thinking about it and therefore only drink once they’re already dehydrated.

So being more conscious of your fluid intake can be helpful.

The good news is, all fluids excluding alcohol count towards your daily intake.

Water should be your main source of drink throughout the day though so filling up a water bottle and putting it in the fridge and putting another one on your desk can be great visual cues to drink more water.
The last slide is ‘Atomic Habits’ by . (I’ve highlighted so many parts of the book - I’d highly recommend it).

26/02/2023

🤓PREBIOTICS & PROBIOTICS [PART 2/2]🤓
❔What are probiotics?
🦠PRObiotics are often referred to as ‘good bacteria’.
They are live microorganisms including bacteria and yeast that improve your health or reduce gut symptoms.
Probiotics can be consumed in food or as a supplement.
Supplements aren’t as regulated as medicines so please consult your GP before taking any supplements.
However, probiotic foods are considered safe to consume.
When we eat or drink probiotics they compete with the ‘bad bacteria’ in the gut for food and space.
Probiotics also support the immune system and help us digest the fibre in what we eat.
Sources: , , , ,

21/02/2023

🤓PREBIOTICS & PROBIOTICS [PART 1/2]🤓
🌱PREbiotics feed our good gut bacteria and are found in some plants - fruit, veg, wholegrains, legumes, nuts and seeds.
The International Scientific Association of Probiotics and Prebiotics describe prebiotics as fermented ingredients that result in changes in the composition and/or activity of the gut microbiota leading to health benefits.
They are not fully digested by the body which results in them becoming food for the gut microbes in the large intestine.

14/02/2023

🌹Happy Valentine’s Day🌹
Poem by lisawaldrondietitian

13/02/2023

🍹ALCOHOL [PART 2/2]🍹
🍻Decreasing our alcohol intake is undoubtably beneficial to our short-term and long-term health but many people find ‘Dry January’ or ‘Sober October’ too restrictive.
🤔If these challenges work for you then great!

But if they don’t then don’t beat yourself up and read on for some tips to help you drink a little less…
🍸If you are looking to decrease your alcohol consumption then I would recommend finding good alternatives to satisfy those cravings.
💅Personally I find putting an alcohol-free drink in a nice glass makes it feel fancier.
🍺Non-alcoholic alternatives like 0.0% beer or gin are an easy way to feel like you’re still having alcohol.

This may be particularly helpful if you’re new to being more conscious about your alcohol consumption.
[Top tip: the 0.0% Gordon’s gin tastes exactly like the alcoholic version].
🍷Kombucha is a great alternative to a glass of wine (but make sure it’s in the fridge in the supermarket as that means it’s the real thing 😉).
🤤The both taste delicious and don’t result in a hangover – a win-win!

11/02/2023

🍹ALCOHOL [PART 1/2]🍹
🍺Let me introduce the idea of being ‘sober curious’ in February and beyond.

Being sober curious means reassessing your relationship with alcohol – how much are you drinking and why?
🫶I would really encourage people to assess their relationship with alcohol, even if there isn’t a ‘problem’.
☑️Good ways to do this are by:
👉Checking in with yourself - are you drinking to numb an emotion such as loneliness or awkwardness? Are you drinking because it’s expected of you?

👉Checking that you’re following government guidelines.

👉Setting yourself sober challenges that feel doable to you such as a sober night out or wedding or festive season.
👸 is the sober queen, check out her page if this is something that interests you.

05/02/2023

🔵AD | FOLIC ACID🔵
🌟Folic acid is the synthetic version of folate/Vitamin B9.
🌟You should be supplementing 400 micrograms per day if trying to conceive or for 12 weeks if pregnant.

Folic acid helps the baby’s brain, skull and spinal cord develop properly to avoid problems such as spina bifida.
🌟It is also used to treat or prevent folate deficiency anaemia.
🌟Folic acid reduces the side effects of Methotrexate, a medicine used to treat severe arthritis, Crohn’s disease or psoriasis.
🌟Alcohol should be avoided when taking folic acid as it may cause the folic acid to not work as well.
🌟 have created a 400ug spray which is really useful if pregnant!
⚠️Use code MARTHAKEHOE10 for 10% off.⚠️
✨RhitritionPlus.com/folic-acid (link in bio).

02/02/2023

⚡️HEALTH HABITS⚡️
A big part of nutrition and health is creating habits to help you achieve your health goals.
💊If you take medication/supplements, put them on your bedside table and make yourself take them first thing when you wake up.

This will quickly become automatic because you have created a visual cue. I will be doing this with my Rhitritionplus supplements from now on 🙌 [partner].
📝Write to-do/ta-da lists (like a to-do list but with what you’ve already achieved), whichever you find more motivating or journal your intentions for the day, week or month.

I use the Mal Paper X The Food Medic healthy habit journal to track my health habits.

I love how perfectly it is designed for health related habits, dividing them into mental health, sleep, nutrition, and movement.

01/02/2023

🍐FEBRUARY FRUIT AND VEG🍐
🍐There are a few more vegetables in season this month but apples and pears are still the only fruit that are in season.
🍐Some of the fruit and veg that are in season in the U.K. in February are apples, beetroot, cabbage, celeriac, Jerusalem artichokes, kale, leeks, mushrooms, onions, pears, people sprouting broccoli, squash and swedes.
🍐Look out for a post soon about the importance of eating seasonally.

29/01/2023

🌳FORESTS AND GUT HEALTH🌳
Eating a diverse range of plant-based foods is key for good gut health but did you know that nutrition isn’t the only thing that can improve your gut health?
While eating a range of fruit, veg, wholegrains, nuts and seeds, beans and pulses and herbs and spices is important, here are some of the benefits of getting outside:
🌳Being outdoors could help support your immunity.

70% of the immune system is in the gut, so the healthier the gut, the stronger the immune system!
🌳Spending time in the woods can reduce blood pressure and heart rate as well as anxiety and stress levels in middle-aged and elderly people with elevated blood pressure.
🌳Exposing the gut to new microbes is needed for a well supported gut.

Two ways to do this are by breathing in air from new environments and by playing in the dirt in the forest.
🖥️Source: Dr Megan Rossi gut health education hub

[www.theguthealthdoctor.com/education-hub]

28/01/2023

AD | VEGAN MULTIVITAMIN
If you eat a plant-based diet (this can be vegan or not many animal products) then you may want to consider supplementing your diet.
Here are a few reasons you may want to consider taking a multivitamin such as the Rhitritionplus one:
🌱The Rhitritionplus multivitamin is vegan and cruelty-free which is key if you are trying to supplement a vegan diet.
🙌 was founded by nutritionist Rhiannon Lambert Rhitrition so you can be certain that the supplements are very high quality.
💊My favourite thing about their multivitamin is that it’s so small! The smallest on the market in fact.😊
🟢The multivitamin contains:
- Iodine
- B12
- Selenium
- Iron

These are often lacking from a vegan diet and one small capsule/day is all that’s needed.
❕As this is a supplement it is important not to exceed the daily reccomended amount.
➕And lastly, by buying your vitamins from , you’d be supporting a small, female-owned business.😌
💫Use code MARTHAKEHOE10 for 10% off.💫

27/01/2023

🛒CACTUS IN-STORE PROMOTION🛒
I spent today promoting The Happy Guts' Company’s kombucha and kefir in .
We sold out of the ‘pink’ kombuchas and there was only one of the ginger kefirs left at the end of the day. 😍
It was interesting to see everyone’s reactions to the different gut-loving drinks.
I’ll be doing a few more over the next few weeks!

Martha Mae Nutrition

02/05/2023

07/04/2023

01/04/2023

05/03/2023

03/03/2023

01/03/2023

28/02/2023

26/02/2023

21/02/2023

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11/02/2023

05/02/2023

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