Penarth Nutrition

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Penarth Nutrition

Nutrition Advice for busy women from a registered Nutritional Therapist. Optimise your health by improving your diet.

Gain more energy, improve digestion, manage weight, and balance mood with easy to follow nutrition and lifestyle solutions.

21/07/2025

GLP-1: It’s not just something you inject.

The hormone GLP-1 is part of our gut-brain communication system helping us feel full, regulate blood sugar and manage appetite.

GLP-1 isn’t just influenced by what you eat — it’s also shaped by our gut health, stress levels and eating patterns.

So even if you’re not taking a GLP-1 medication, supporting your body’s GLP-1 production can help:

- Reduce cravings
- Feel more satisfied from meals
- Steady your energy and mood
- Improve digestion and metabolic flexibility

💡 Bitter foods, fermented veg, high-fibre meals, and even the way you eat (like chewing slowly and not skipping meals) can all play a role.

And if you are taking a GLP-1 medication like Mounjaro? It’s still essential to keep your nutrition working for you to preserve muscle, support your gut, and stay well-nourished, even when your appetite is low.
 📩 I’ve created a 4-week programme that helps you personalise your nutrition and support your hunger hormones — whether or not you’re taking a GLP-1.
 Send me a message if you’d like to know more, or check the link in my bio.

14/07/2025

GLP-1 medications like Mounjaro are designed to reduce hunger and food intake, which is part of how they support weight loss.

But eating less doesn’t mean your body suddenly needs less nutrition.
In fact, when you’re eating smaller meals, each bite is more important

This is something I see in clinic, people are using these medications successfully lose weight, but they’re often tired, foggy, constipated or losing muscle, because their nutrient intake isn’t keeping up.

That’s why personalised nutrition support matters not just to protect your health now, but to help you transition off the medication with confidence when the time comes.

✨ Here’s what I help my clients do:
-Protect muscle mass and energy levels
-Prioritise nutrient-dense meals (even with low appetite)
-Create sustainable habits for life after GLP-1s
-Feel more stable, focused and in control

Mounjaro might be part of your journey but it shouldn’t define your health.
 📩 If you’re taking a GLP-1 and want nutrition support, send me a message or head to the link in my bio.

23/05/2025

If you’re feeling stuck or not sure what’s behind symptoms like energy dips, cravings, bloating, or disrupted sleep — the best place to start might be with a pen and paper.

A short food diary can reveal so much about your eating patterns, blood sugar balance, mood, and even hormone health. It’s not about tracking calories or being restrictive. It’s about awareness.

I often suggest this to new clients before we even talk about changing anything. 
Start with just 3 days.
 Write down what you eat and drink, how you feel, and any symptoms you notice.

There’s a reason I often ask new clients to keep a short food diary. Not to judge — but to observe.
Because without realising it, many women are: → Skipping meals → Eating too little protein → Missing fibre → Grazing all day because their meals don’t satisfy them

Just 3–5 days of tracking what you eat (and how you feel) can reveal patterns you haven’t noticed.
 And once you see those patterns, it’s so much easier to make changes that work.

If you’re thinking about making a change, this is a powerful place to start.

💬 Have you ever tried this? Let me know below.

14/05/2025

These are some of my favourite supermarket staples from Ocado:

Frozen Berries – nutrients to support skin, heart, gut and brain health, plus a great fibre boost for blood sugar.
🍴Add to breakfast, use in chia jam or to top Greek yoghurt.

Chickpea pasta – a slightly higher-protein, higher-fibre alternative to regular pasta - keeps you fuller for longer and helps balance energy levels

EVOO – full of polyphenols and healthy fats that support hormone production and reduce inflammation.
🛢️Olive oil should be kept in a dark glass bottle to prevent oxidisation.

Ginger paste – No faff and a good anti inflammatory addition 🍜Stir it into stir-fries, curries, soups, or add to teas.

Thai curry sauce – a clean-ingredient shortcut to a nourishing dinner.
🍲 Add to chicken, tofu or prawns and serve with green veg.

Mackerel – rich in omega-3s that support hormone balance, mood, and brain function.
🥗Mash with mustard and lemon juice and serve on oatcakes or with salad.

Egg whites – an easy way to bump up protein.
🥚Mix into omelettes, make pancakes or stir into oats.

Small, consistent swaps like these can make a real difference — especially when you’re navigating changing hormones, busy days, and shifting energy levels.

Tell me your Ocado faves👇🏻

08/05/2025

👉 Yes, a calorie deficit can lead to weight loss. 👉 But for women in midlife and menopause, it’s not the full story — and often it backfires.

It’s something I see often in clinic.

Many women know the calorie content of nearly everything they eat… yet still feel tired, frustrated, and stuck.

That’s because weight management during menopause isn’t just about “calories in vs calories out.”

Hormones, metabolism, stress, digestion — all play a role in how the body uses and stores energy.

There’s so much that calorie counting doesn’t take into account:
 🔍 Nutrient Absorption. Digestive health, gut bacteria, and even how well food is chewed affect how many calories are actually absorbed.
 🔍 The thermic effect of food. Protein takes more energy to digest than carbs or fats — meaning two meals with identical calories can have very different effects.
 🔍 The role of stress and cortisol. Ongoing stress can raise cortisol, encouraging fat storage (particularly around the middle), regardless of calorie intake.
 🔍 Blood sugar balance. Swings in blood sugar can drive cravings and energy dips, increasing the likelihood of overeating later — even if calorie targets were met.
 🔍 Changes in muscle mass. Without enough protein or strength training, menopause can bring a gradual loss of muscle, slowing metabolism over time.

There’s a more sustainable way to nourish the body through menopause — one that supports hormones, metabolism, and mood without obsessing over every number.

❤️ Send a message or click the link in bio if you’d like to chat about how my monthly plan could help you.
👉 Save this post as a reminder — and feel free to share with someone who’s ready for a different approach.

28/04/2025

If you feel tired mid-afternoon your lunch might just need a small adjustment.

Perhaps a bit more protein, more fibre and less of the blood sugar rollercoaster.

These are 3 easy swaps I recommend often when a client tells me they hit a wall mid-afternoon – the extra nutrients will support hormone health too.

💬 Have you tried any of these? Which one would you go for first?
📌 Save this for next week’s lunch ideas!

16/03/2025

The hormonal shifts of perimenopause don’t happen overnight; they build gradually, meaning what you do now can make a big difference later.

Our 30s and 40s is a good time to start to make some positive changes to diet and lifestyle - BUT - it’s never too late to start!

🦴 Bone & Joint Health: Strength training, vitamin D, and magnesium-rich foods help keep bones strong and joints mobile. Protein is essential too—it provides the building blocks for bone structure.

💪 Muscle & Metabolism: Muscle is your metabolic powerhouse. After 30, we naturally lose muscle each year unless we actively maintain it. Prioritising protein (aim for 30g per meal), strength training, and balancing blood sugar can help.

🧠 Brain & Mood: Omega-3s, B vitamins, and gut-friendly foods help protect cognitive function and focus. Chronic stress depletes brain resilience—so now’s the time to build habits that regulate your nervous system.

👉 I have a free eBook with hormone friendly recipe inspiration – just type PLAN and it will appear in your messages!

14/02/2025

Happy Valentine’s Day!

Here are a few easy simple ways to include heart healthy nutrients in your daily diet:

🥑 Omega-3 Fats – Try adding a serving of oily fish (like salmon or sardines) 2–3 times a week. Not a fan of fish? Sprinkle flax or chia seeds into smoothies, porridge, or yoghurt or take a supplement.

🍊 Vitamin C – Aim for at least five different vegetables each day. A simple way to do this? Make half your plate vegetables at lunch and dinner. Snack on berries, citrus fruits, or peppers for an extra boost.

🌿 Magnesium – Add leafy greens like spinach or Swiss chard to omelettes, soups, or smoothies. Snack on pumpkin seeds or a few squares of dark chocolate for a magnesium-rich treat.

🥩 CoQ10 – Enjoy a variety of protein sources, including oily fish, nuts, and whole grains and consider a supplement.

☀️ Vitamin D – Get outside! Just 15–20 minutes of sunlight on your skin (without sunscreen) between April and September in the UK can help boost vitamin D levels. A supplement is essential in the winter months.

If you have any questions let me know

Caren 🍏

21/01/2025

Understanding the underlying causes of your 3am wake up —whether they’re hormonal, stress-related, or due to poor blood sugar control—allows you to make practical changes.

As an example if you suspect the issue is poor blood glucose control - be mindful about the type and quantity of carbohydrates that you include with your evening meal.

I’ve seen this with my clients where eating a carb-heavy dinner without enough protein is more likely to cause a night time wake-up. Why? Because this combination can trigger a blood sugar roller coaster that peaks around - you guessed it - 3 AM!

So a balanced evening meal is key along with perhaps a small handful pumpkin seeds about an hour before bed.

By adjusting your diet, managing stress, and being mindful of your evening habits, you can improve your sleep quality and feel more rested.

If you’d like some personalised nutrition support just send me a DM

Caren 🍏

15/01/2025

If you’re struggling with unexpected aches and joint pain you’re not alone - this is a common but rarely discussed symptom of perimenopause.

Many of my clients are surprised to learn that their joint pain isn’t just about “getting older.” Aching knees, hips and shoulders are often linked to hormonal changes during perimenopause.

Why does this happen?
- Dropping oestrogen levels affect your cartilage strength
- Natural collagen production decreases
- Inflammation can increase
- Weight fluctuations put extra pressure on joints

But the good news is nutrition support can make a real difference! Swipe to discover foods that can help ease joint pain naturally ➡️

A great starting point is to add anti-inflammatory foods like berries, fatty fish and turmeric to your daily meals.

Small changes can lead to big improvements!

13/01/2025

GREEN SOUP RECIPE!
This tastes amazing and is packed with ingredients that work together to provide anti-inflammatory, hormone-balancing and energy-boosting benefits.

You can just throw everything in a pan at once but I think roasting the leeks, cauliflower and broccoli gives extra flavour

🛒Ingredients
2 leeks
1/2 Cauliflower
1 head of broccoli
3 sticks celery
200g Frozen peas
200g Frozen spinach
400g Butter beans
500ml Vegetable Stock

👩🏻‍🍳Method
1. Preheat oven to 180C
2. Place the cauliflower, broccoli, celery and leeks in a baking tray and drizzle with oil
3. Bake for 15-20 mins
4. Tip the baked vegetables into a large pan, add the rest of the ingredients and stir
5. Simmer for 15 mins
6. Blend and sprinkle with crumbled feta or blue cheese to serve

Why is this soup so great for you?
Cauliflower and broccoli are cruciferous vegetables rich in sulforaphane, which support liver health – important for hormone balance.

Leeks contain prebiotic fibers to nourish your gut.

Frozen spinach and peas are full of vitamin C and magnesium – nutrients that can help reduce fatigue

Butter Beans - a plant based protein source and full of fibre, keeping you full and satiated

Top Tip: Adding healthy fats (like a drizzle of olive oil or a sprinkle of cheese) helps your body absorb fat-soluble vitamins, such as vitamin K in spinach and broccoli.

Don’t forget to save this post for when you need a healthy lunch idea!

26/12/2024

Homemade curry can be such a healthy meal and there are so many ways to change the flavour.
I’ve only mentioned a few and you don’t have to use all of these options in one go!!

But using these ideas when you make a curry will give your diet a nice boost of valuable nutrients.

And don’t forget to batch cook – I’m sure my curries taste better after freezing

A final tip I sometimes add a dollop of Greek yoghurt after serving for extra protein (and to cool the spices!)

MERRY CHRISTMAS 🎄

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Eat your way to a healthier life

Striking a balance between eating for both health and pleasure is sometimes fraught with complications, and possibly confused by marketing messages from food manufacturers.

There is a wealth of advice on the Internet and in the press every day stressing the importance of specific foods or nutrients. This information is sometimes not based on scientific evidence, is misleading and can be overwhelming.

I can help you to decide which foods are appropriate for you and we can work together to formulate an eating plan that fits in with your lifestyle.

Give me a call today for a free 10-minute chat to see if an appointment with a registered nutrition practitioner could help you.

Langdon Osteopathy