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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.

15/10/2025

Fibre isn’t the most exciting nutrient BUT when it comes to managing weight and supporting hormones, it’s worth paying attention to how much we’re including.

If you’re on a GLP-1 or eating less to manage weight, you have fewer opportunities to get the nutrients your body needs.

Fibre-rich foods like cruciferous vegetables, beans, oats and flaxseed deliver vitamins, minerals and antioxidants alongside steady energy.

So while protein often gets most of the attention, fibre quietly supports nearly every system involved in healthy, sustainable weight loss.

✨ If you’re finding it hard to balance nutrition while managing your weight with or without a GLP-1 this is something I work on closely with my clients to help them feel nourished, energised, and in control.

Have a quick look at my website for more info - there are lots of free resources

13/10/2025

Many women notice food or drink seems to make hot flashes worse - BUT the science is nuanced and that’s why a personalised approach matters.

🍷Alcohol acts as a vasodilator and can worsen flushing and sleep quality. This effect varies by person and by drinking pattern, so it’s worth testing in your own routine.

☕️Caffeine has been associated with greater vasomotor symptoms in observational studies - that doesn’t mean everyone must avoid it, but for some women a simple afternoon/evening cutoff reduces frequency and intensity.

🌶️Spicy foods (capsaicin) are mechanistically likely to trigger flushing because they activate heat receptors and cause vasodilation. If you suspect a link, reduce spice and observe the effect.

🍭Blood-sugar dynamics matter. Research shows associations between vasomotor symptoms and markers of glucose/insulin dysregulation. This means rapid sugar spikes followed by dips can amplify the body’s stress responses (cortisol) and make vasomotor symptoms worse.

💡Another note: nocturnal/overnight glucose dips can provoke hormonal counter-responses (cortisol/adrenal output) that fragment sleep and may be perceived as night sweats/wakefulness this is worth considering if you wake around the same time each night.

However!

Not every woman reacts the same way. That’s why a personalised approach matters.

Try this 2-week experiment:

✳️Choose one trigger
✳️Track your hot flashes (0–10) and sleep quality for a baseline week.
✳️Reduce or adjust that trigger the following week.
✳️Compare notes and if symptoms improve, you’ve found an easy adjustment.

🔗If you need more info on how to plan your meals in menopause - I have a free download on my website link

08/10/2025

Many people start GLP-1 medication and think the injection alone will take care of weight loss.

BUT - what you eat and how you support your body matters.

Here are some of the most common mistakes I see:

1️⃣ Insufficient protein - increases the risk of muscle loss, can lead to hair loss and may stall weight loss.
 2️⃣ Skipping Meals - With reduced appetite it is easy to miss meals but this has a knock on effect on energy, nutrient intake, digestion and it’s a really bad habit to get into going forward!

3️⃣ Processed Foods - If you’re not hungry something quick like toast or a cereal bar might seem like a good option but consistently choosing these low nutrient foods might mean you are missing key vitamins and minerals
 4️⃣ Gut Health - GLP-1s impact the gut so the digestive process needs a bit more TLC otherwise symptoms like constipation, bloating and sluggish digestion are made worse

5️⃣ Not Building Habits - GLP-1 is temporary, but sustainable eating patterns last.

With the right approach, GLP-1 can be a powerful kickstart but nutrition, protein and daily routines are what make success stick.

If you’re on GLP-1, focus on balance, variety and simple, sustainable tweaks.

There is a free download with more tips in my bio

06/10/2025

Sometimes nutrition can seem complicated.

Do you go low carb? Should you cut calories? Is fasting the answer?

You don’t need complicated rules!

What matters most in menopause nutrition is creating meals that work with your hormones, not against them.

When oestrogen and progesterone start to fluctuate, your blood sugar, energy and weight can feel more difficult to manage.

A hormone-friendly plate helps bring balance back: it keeps you fuller for longer, reduces cravings and supports better sleep and mood.

Think of it as a guide not a diet.

By focusing on vegetables (especially cruciferous options like broccoli and kale), prioritising protein, including the right carbohydrates and adding healthy fats, you naturally cover the nutrients your body needs in this stage of life.

Foods like soy and flax seeds can also gently support hormone health.

If you want support in creating a personalised plan – just send me a message or take a quick look at my website

Caren🍏

26/09/2025

It’s easy to personalise granola and the flavour and the mix of nuts and seeds supports everything from hormone health to energy and balanced blood sugar.

Here are a few nutrient highlights:
 Magnesium → add extra almonds, pumpkin seeds or cashews (great for sleep and joint health)
 Zinc → try pumpkin seeds, pine nuts and sesame seeds (important for immune support)
 Calcium → sesame seeds, tahini or chia seeds (key for bone health)
 Selenium → just a couple of Brazil nuts (helps with thyroid and metabolism support)
 Vitamin E → sunflower seeds, hazelnuts, almonds (antioxidants for skin and healthy ageing)

Serving ideas: 🥣 With Greek yoghurt and berries – a high-protein breakfast that balances blood sugar.
 🥣 With cottage cheese and nut butter – protein + healthy fats for sustained energy.
 🥣 As a topping for chia porridge or overnight oats – crunch, fibre, and hormone-friendly nutrition.

Granola adds nutrient variety and can be a simple part of a balanced meal plan that helps with sustainable weight loss, supports gut health and keeps you fuelled through the day.

👉 Let me know your favourite way to enjoy it!

22/09/2025

When it comes to protein, it’s not just the grams that matter it’s the quality and what comes with it.

Many foods marketed as “high-protein” are ultra-processed and come packaged with added sugars, refined carbohydrates, or preservatives that don’t support long-term health.

This is especially important in midlife, where the goal is not only muscle preservation but also hormone balance, gut health and reducing inflammation.

Whole-food protein sources bring more than just amino acids: ✔️ Vitamins and minerals (iron, zinc, B12, calcium) ✔️ Healthy fats (omega-3s in fish, CLA in dairy) ✔️ Better satiety without the additives

Although a protein bar or fortified yoghurt can be convenient, it’s best to get most of your protein from whole foods that provide a wide range of nutrients

If you’re looking for protein filled breakfast ideas there is a free download linked in my bio

17/09/2025

Starting a GLP-1 can feel like a big step.

Many women are left unsure about what to eat, how to handle side effects or how to maintain results long-term.

That’s why I created my Online GLP-1 Nutrition Course a simple introduction to how food and lifestyle can support your weight loss journey and keep you healthy while losing fat.

You’ll discover: ✨ What GLP-1s do in the body ✨ How to use nutrition to manage side effects ✨ Lifestyle habits that make the biggest difference

Plus, you’ll get recipes, meal ideas and clear action points so you can put everything into practice straight away.

💡 The course is currently £30 but will increase to £55 next month.

Tap the link in my bio or send me a DM if you’d like more details.

09/09/2025

It’s easy to think that losing weight is just about eating less - especially if you’re on a GLP-1.

But we need to be mindful of how the body adapts to weight loss particularly when it comes to muscle.

Muscle isn’t just “nice to have.” It’s an organ of metabolism: it stores glucose, produces heat, supports balance and mobility and even influences hormone health.

Supporting muscle can be the difference between short-term weight loss and long-term weight management.
 🔹 Muscle isn’t only about protein you also need strength training, good sleep and key nutrients like vitamin D, magnesium, and omega-3 fats.
 🔹 Age, menopause and GLP-1 use can all accelerate muscle loss, which is why it’s worth being proactive.
 🔹 Building or maintaining muscle doesn’t mean spending hours in the gym. Simple bodyweight exercises, walking uphill, or resistance bands can be surprisingly effective when paired with the right nutrition.

If you’d like more nutrition tips I have a free download that focuses on nutrition before, during and after taking GLP-1s. Just comment GLP and it will appear in your messages or click 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.

Address

All Appointments Now ONLINE. Penarth Physiotherapy Practice & Pilates Studio The Courtyard Victoria Bridge
Penarth
CF643

Telephone

+447999552473

Website

http://www.penarthnutrition.co.uk/

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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.