Nutrition4Change

19/01/2026

Feeling tired & lacking in energy this dull January ? There are 7 key nutrients we need for energy so check out my free ENERGY E BOOK ( link above ) for some useful tips on how to boost your energy levels 👌

18/01/2026

Cacao Protein Balls
1 cup rolled oats
3 cups cacao powder
2 tbsp vanilla protein powder
1 tbs chia seeds
1/8 tsp sea salt
1/2 cup tahini
1/4 cup honey
1/2 tsp vanilla extract

Instructions
Add all ingredients into bowl & mix together
Scoop mixture into cookie scoop or 1 tbs scoop ( roughly 18 balls) & place on plate
Refrigerate for 30 minutes
Keep in glass tubberware in fridge for a week
Enjoy 👌

25/12/2025

Boxing Day Ashes 🏏

25/12/2025

Boxing Day Ashes Cricket 🏏

15/12/2025

Reading about latest nutrition science whilst travelling 🌱👌

17/10/2025

World Menopause Day 18th October
🌱Your diet & exercise habits will play a key role in how you experience Menopause & in looking after your long term health
🌱Hormonal changes at Menopause affect your
Weight & Body composition
Heart Health
Bone Strength
Focus on these simple changes at Perimenopause:
🌱Increase phytoestrogens like flaxseeds, sprouted foods, soy
🌱 Get sufficient calcium intake for example from sardines, salmon, tofu, soy, fish, yoghurts, almonds
🌱Test your Vitamin D levels especially in October & supplement if low
🌱Engage in weight training to build muscle which helps reduce abdominal fat ( muscle burns when we are resting )
Any other questions please DM me 👌

05/10/2025

🌱Fibre is key for oestrogen detoxification & many other health benefits (as reported in New Scientist 2025 ) & our daily consumption of fibre often falls short of the recommended 30g
🌱Black Beans pictured here but all other legumes ( beans, lentils & chickpeas) are HIGH IN FIBRE
🌱 Autumn soups with beans or lentils & chickpea or bean stews are great way of adding fibre to your meals
🌱 Legumes are also inexpensive ( I buy organic tinned varieties ) & help to balance your hormones especially if you have an oestrogen dominant condition like PCOS or Fibroids
🌱 If you are looking for inspiration on how to add beans to your meals check out Bold Beans by Amelia Christie-Miller Or DM me for some wonderful warming Autumn bean recipes 👌

05/10/2025

15/09/2025

Bowel movements change quickly for some people when they change their environment- clients often complain of constipation so eating fruits & vegetables with skin & pith, fibrous nuts & seeds , lettuce & you can’t see them but added 2 prunes ! 👌

11/09/2025

Tinned fish - inexpensive & full of Omega 3s which are great for female hormone production Enjoy 👌

09/09/2025

Don’t make it complicated- focus on the basics which is
🌱eat vegetables at every meal - ideally 1/2 your plate to get enough fibre
🌱eat slow releasing whole grains like sourdough & rice noodles
🌱protein from eggs, beans & pulses & fish & hormone free meat
🌱eat essential fats including olive oil, oily fish, avocado & nuts

🌱Planning your meals ahead especially where to pick up a healthy lunch when out or travelling can ensure you stay hormonal balanced throughout your day 👌

30/08/2025

Weekend reading of the 2025 New Scientist edition of “HOW TO THINK ABOUT NUTRITION “ was great insight into latest nutrition science. Too much to include in one post but here are 5 things I learnt which I hope you find interesting/ useful 👌