Lucy Sparkes Nutrition

12/07/2025

Move more and eat less just doesn't work for most people and I'll tell you why.

1) I see that most people, especially in midlife are chronically overwhelmed (aka stressed). Ramping up the cardio actually increases stress hormones on an already overwhelmed system. This may actually lead to no losses, no gains or even worse weight gain (especially around the middle.)

2) Like nutrition, it's the movement suitable for you that is key. For many of us, this is strength based. Toning and strengthening muscle improves your metabolism, your fuel efficiency, burning more calories & improving endurance. It also improves cognition, mood and protects against diseases associated with aging such as Alzheimer's, dementia and osteoporosis

3) Since I've removed the cardio and high energy classes & focussed purely on strength and core training my cardio health has improved drastically!

4) Look, calorie counting does not work. Calorie counting isn't what you should be focusing on. It's about the quality, composition and timing of your meals and food intake which matters. It is what makes all the difference. Any exercise expert will tell you, it's 80% nutrition.

If your time is precious, then re-consider your habits and routines .. what can you switch up and swap out?...

Lucy 💚🌈

04/09/2024

28/08/2024

This is going to be a really special evening ✨

Unlock Your True Self: A Transformational Women’s Health Event

Are you a woman feeling trapped in a body that no longer feels like your own? The constant struggle with weight gain, water retention, and bloating can leave you feeling disconnected and frustrated.

Do you find yourself caught in an endless cycle of emotional turmoil, yearning for harmony but unable to break free from the patterns of anxiety and overwhelm?

Have you lost sight of who you truly are and long to reconnect with your authentic self but don't know where to start?

Imagine waking up every day feeling empowered, in control, and free from fear and hopelessness. Imagine understanding how to regulate your nervous system, manage stress in the moment, balance your weight and hormone fluctuations, and live a life aligned with your values.

If any of this resonates with you, then our upcoming Women’s Health Event is exactly what you need.

Event: How to Be Your Authentic Self Through Perimenopause and Beyond

Date: Thursday, 26th September 2024
Time: 18:30 - 21:30
Venue: Brixton Yoga Café, 22 Binswood St, Leamington Spa, CV32 5RN
Ticket Price: £35.00

Join us for an evening of empowerment, education, and connection. This event is designed to help you reclaim your health, reconnect with your true self, and navigate the challenges of perimenopause with confidence.
Dm me for more info and booking link

11/05/2024

***Nourishing Brunch idea***

Have you tried Tempeh?
🖤 Tempeh is fermented soya beans that have been molded into a block so it can be sliced, chopped , grated... Think of it as a 'meatier' by-way-of-texture, version of tofu. Available in all good supermarkets 🙌

🤓 It is this type of fermented GMO-free soya product that has all the wonderful benefits to support healthy hormones, gut & cardiovascular health. There's plenty of research in this area!

💚 It is packed full of protein so it is a great alternative for anyone wanting to reduce meat intake and increase plant foods.

💚🌈 This is my Tempeh, Black bean and Sweet potato spiced mix on a gluten-free wrap 💚🌈.. and served with fresh herbs and greek yoghurt (also high in protein and another 'fermented' tick to the plate, you can use vegan alternative such as coconut if required) ♥️🧡💛💚💙💜

I chopped red onion, small cubes of sweet potato and tempeh and added to a hot pan with teaspoon of coconut oil, after softening that up I added all the spices and herbs I love, for me this was garam masala, ground cumin, garlic powder, paprika, seaweed flakes and Himalayan pink salt. 🌈
Then add a tin of chopped tomatoes & a tin of drained black beans and cook until sweet potato is soft enough for your liking.

A slow brunch after gym and before work is a welcome pause in the sunshine today ☀️😎

What's your ' healthy pause' for today?

Lucy 💚🌈

















foods

04/05/2024

After some time of introspection, 'mum-ing' and general 'plate spinning' today was a welcome slow afternoon with a kindred spirit enjoying a soulful & delicious vegan GF meal. It was SOOOO good!
This is Nourishing Connection 💚🌈

I'd love to hear what you are doing this bank holiday to Nourish Connection with yourself / others/ community? ✨✨

Take care of YOURSELF
Lucy 💚🌈

16/02/2024

Check out my new blog post on the low FODMAP diet and its clinical relevance for IBS sufferers.
https://www.lucysparkes.co.uk/so/b4Osod5x9?languageTag=en

What's your experience?

Lucy 💚🌈

What is Low FODMAP Diet & Is it Right for Me?

02/02/2024

ADHD in Women

A topic I'm really diving into at the moment as I'm experiencing this coming up in all areas of my professional and personal life.

Dr Aneeka Tomlinson is so experienced in this area, specializing in Adult ADHD as a psychiatrist. However even she admits there are massive gaps when the only tool in her kit right now is medication (controlled drugs). Other services are being stripped away as they are breaking under the strain. In some areas the waiting list for assessment is 9 years!!

The good news is awareness around ADHD is increasing and especially presentation in women and there IS support out there if you know where to look.

Nutrition, microbiome and nootropics for ADHD is a hot topic right now in my sphere and some really great research & clinical evidence coming through.

I'll be sharing more info.

For now, for those who need it. I see you, you are awesome! 🤩

Lucy 💚🌈

03/01/2024

Achieve Your Health Goals & Feel Your Best

Are you ready to take control of your health and transform your life? Lucy Sparkes Nutrition is here to help you on your journey. My new year 8-week plan (covered over 6 x 1-2-1 sessions) combines expert nutrition knowledge and health & lifestyle coaching to guide you towards reaching your health go...