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🌸 Menopause is a normal part of life for all women — but let’s face it, the symptoms can be seriously frustrating 😩 (hel...
17/07/2025

🌸 Menopause is a normal part of life for all women — but let’s face it, the symptoms can be seriously frustrating 😩 (hello hot flashes, brain fog, and mood swings).

The good news? The right foods can make a big difference 🙌

✅ Here are 5 foods to help you feel more balanced and boost your long-term health:

1. Protein 💪
Keeps bones strong and muscles toned — super important after menopause.
✨ Try: lentils, tofu, beans, lean meats.

2. Fruits & Veggies 🥦🍇
Loaded with antioxidants and fiber to fight inflammation and support your heart.
🎯 Goal: 3 servings every meal!
✨ Think: berries, broccoli, spinach.

3. Soy Foods 🌱
Natural plant estrogens (isoflavones) may ease hot flashes and lower cholesterol.
✨ Faves: edamame, tofu, tempeh, miso.

4. Calcium-Rich Foods 🦴
Estrogen drops = weaker bones. Boost your calcium!
✨ Go for: yogurt, kale, sardines, fortified tofu.

5. Omega-3s 🧠❤️
Great for your brain, heart, and fighting inflammation.
✨ Sources: salmon, chia seeds, walnuts.

💬 Your body’s changing, but you’ve got this — and food can help you thrive through it 💕

Let’s talk about cortisol — your stress hormone! 🌿We usually think of stress as something only mental or emotional. But ...
10/07/2025

Let’s talk about cortisol — your stress hormone! 🌿

We usually think of stress as something only mental or emotional. But did you know that stress literally affects your body too?

When we’re stressed, our adrenal glands pump out cortisol (stress hormone) in high amounts. And while it helps us handle short-term challenges, chronic stress can cause havoc on your gut.

Chronic stress can:

👉Thin the gut lining (referred to as leaky gut)

👉Disrupt your gut microbiome, favoring less helpful bacteria

👉Reduce stomach acid and digestive enzymes, making digestion slower

👉Impair nutrient absorption and weaken immune defenses

No wonder so many stressed people struggle with bloating, IBS-like symptoms, food intolerances, and flares of autoimmune or inflammatory conditions!

✨ The fix isn’t only about what you eat — it’s also about how you live... 👉 Slow down. 👉 Breathe. 👉Then, use nutrition strategically to help buffer the impact of stress on your gut.

💛 Your gut (and mind) will thank you.

⁉️Did you know? The deep orange color of peach flesh is due to carotenoids, mainly beta-carotene — the same pigment foun...
09/07/2025

⁉️Did you know? The deep orange color of peach flesh is due to carotenoids, mainly beta-carotene — the same pigment found in carrots.

This color isn’t just aesthetic; it indicates higher antioxidant content and potential health benefits.

Next time you pick a peach, go for the one with the deepest orange flesh. Why? More color = more carotenoids like beta-carotene = more antioxidant power! 🍑✨

📖 [PMID: 35741867]

🍫 World Chocolate Day might be over… but chocolate is forever!Yesterday I made these Chocolate, Chia & Coconut Chilled C...
08/07/2025

🍫 World Chocolate Day might be over… but chocolate is forever!

Yesterday I made these Chocolate, Chia & Coconut Chilled Cookies to celebrate — and they’re more than just a treat.

These cookies are:
✨ Naturally sweetened with dates
✨ Enriched with chia seeds — great for gut health & brain function
✨ No refined sugar, no baking required

🍪 Recipe

Ingredients:
1/2 cup roasted walnuts
198g pitted dates (about 30)
1/2 cup shredded coconut
2 tbsp raw cocoa powder
1 tbsp chia seeds
1 tsp coconut extract

Method:
1. Blend dates, coconut, cocoa, chia seeds, extract & 1/3 cup walnuts in a food processor.
2. Roll into balls. You can also then flatten slightly & top with chopped walnuts.
3. Chill in an airtight container until firm. Keeps for 2 weeks in the fridge (usually they are all gone way before though 🤭)

‼️Fair warning — these are nutritious but also energy-dense & tend to disappear quickly. …Moderation is key 😄😁 🤭

🌞 Good morning, everyone! 🌞Happy World Chocolate Day! 🍫😁😋Chocolate often gets a bad reputation for being unhealthy, but ...
07/07/2025

🌞 Good morning, everyone! 🌞

Happy World Chocolate Day! 🍫😁😋

Chocolate often gets a bad reputation for being unhealthy, but the type and amount you enjoy makes all the difference. Dark chocolate, in particular, can actually offer health benefits! Studies show it’s rich in antioxidants, supports heart health, and may even boost brain function.

Here are a few quick tips to help you pick the right dark chocolate:

✅ Look for 70% or higher cocoa content
✅ Choose chocolate with minimal ingredients
✅ Make sure cocoa is listed as the first ingredient.
✅ The higher the cocoa percentage, the lower the sugar
✅ Good-quality dark chocolate should not contain milk
❌ Avoid chocolates where sugar is the first ingredient.
❌Stay away from chocolates with trans fats (watch for “hydrogenated” or “partially hydrogenated oils” on the label)

A small piece of good-quality dark chocolate can absolutely be part of a healthy diet — just choose wisely and enjoy in moderation! 😋

☀️ Staying well hydrated in this heat is crucial!Watermelon is an excellent way to beat the heat — it’s over 90% water, ...
03/07/2025

☀️ Staying well hydrated in this heat is crucial!

Watermelon is an excellent way to beat the heat — it’s over 90% water, naturally hydrating, and packed with electrolytes like potassium to help replenish what you lose through sweat. It also provides a boost of antioxidants such as lycopene, which can help protect your skin from sun damage.

Here’s a simple, refreshing watermelon drink to try:

🍉 Watermelon Lime Cooler
✅ Blend fresh watermelon slices with the juice of 1 small lime and a handful of ice cubes in a high-speed blender.
✅ Top with fresh mint for extra flavor and a cooling effect.

Enjoy this sweet, hydrating treat and stay cool! 🌿🥤

Show Your Liver Some Love This Summer🧡Your liver is the ultimate multitasker — detoxifying your body, aiding digestion, ...
02/07/2025

Show Your Liver Some Love This Summer🧡

Your liver is the ultimate multitasker — detoxifying your body, aiding digestion, and helping your body process nutrients day in and day out. 🫶 But did you know the foods you eat can make a huge difference in how well it does its job?

✨Antioxidants (vitamins C & E from citrus, berries, spinach, nuts) help protect your liver cells from damage.
✨Fiber (from whole grains, fruits, veggies) supports toxin removal
✨ fats (omega-3s from fatty fish, flaxseeds) reduce inflammation and support liver function

🚫 On the other hand, too many unhealthy fats, added sugars, or excess alcohol can damage your liver over time. Enjoy summer fun, but remember to drink responsibly and treat your liver kindly!

Here's how to keep your liver happy:

🌿 Choosing fresh, minimally processed foods
💦 Staying hydrated with plenty of water
🥦 Adding cruciferous veggies (broccoli, kale, Brussels sprouts)
🍵 Sipping on green tea or sprinkling turmeric for their liver-protective boost

Your liver works hard to keep you healthy— return the favor with nourishing, sustainable choices today. ❤️ Small, positive changes today mean a healthier you tomorrow! 🌟

🔥 Grill Smarter This Summer with a Secret Weapon: Rosemary! 🌿🍖Did you know that tossing a little rosemary into your meat...
28/06/2025

🔥 Grill Smarter This Summer with a Secret Weapon: Rosemary! 🌿🍖

Did you know that tossing a little rosemary into your meat marinade isn’t just for flavour—it’s actually a health boost too?

🌡️ When meat hits high temperatures on the grill, harmful compounds called heterocyclic amines (HCAs) can form. But here's the good news: rosemary is packed with powerful antioxidants like rosmarinic acid, carnosol, and carnosic acid that help fight these toxins!

✅ Studies show that marinating your meat with rosemary before grilling can significantly reduce the formation of HCAs—making your BBQ not only delicious, but smarter and safer.

So next time you fire up the grill, give your steaks a rosemary rub. Your taste buds AND your body will thank you. 🌿🔥

Firing up the BBQ this weekend? Don’t forget food safety! 🔥🍖Avoid cross-contamination to keep your BBQ fun and illness-f...
26/06/2025

Firing up the BBQ this weekend? Don’t forget food safety! 🔥🍖
Avoid cross-contamination to keep your BBQ fun and illness-free.

⚠️ Raw meat, poultry, and seafood can carry harmful bacteria!

Simple tips to stay safe:
✅ Keep raw meat and its juices away from ready-to-eat foods.
✅ Don’t let raw juices touch utensils, cutting boards, or surfaces used for veggies or cooked food.
✅ Wash hands thoroughly before and after handling raw meat.
✅ Use separate chopping boards and utensils for raw meats and other foods.
✅ Never reuse marinades from raw meat – toss them out!

🚨 Let’s Talk Fad Diets & Quick Fixes 🚨If you haven’t tried one yourself, you definitely know someone who has jumped on t...
21/06/2025

🚨 Let’s Talk Fad Diets & Quick Fixes 🚨

If you haven’t tried one yourself, you definitely know someone who has jumped on the latest diet trend 💊🥤🍋. From shakes and “magic” food combos to cutting carbs and skipping meals — these diets promise rapid results... but at the cost of your energy, sanity, and long-term health 😓

If fad diets actually worked long-term, we wouldn’t need a new one every month, right? 🌀

Here’s the truth:
We ALL want a quick fix. We want that weight GONE — yesterday. 💨

The truth about FAD diets:
💥 They’re not designed to be sustainable
💥 They’re based on restriction, not nourishment
💥 They mess with your metabolism and mindset

So what CAN you do instead?

✅ Focus on real health habits
✅ Build consistency, not chaos
✅ Nourish your body without punishment

👉Your weight isn’t the best indicator of your health — your behaviours are.

👉Shift from weight-focused to health-focused.
It’s empowering. It’s sustainable. And best of all — it works.

👉 Start small. Stay consistent.

Because how you live matters more than what you weigh. ❤️

Let’s build healthy habits that actually last 💪

☕ Coffee chat time!For many of us, coffee is more than a drink – it’s a ritual, a morning lifeline, and a little burst o...
19/06/2025

☕ Coffee chat time!

For many of us, coffee is more than a drink – it’s a ritual, a morning lifeline, and a little burst of motivation in a mug 😅

But while it definitely has its perks, there are a few things to keep in mind – especially if you're reaching for it to push through fatigue or stress.

Here’s what the science says:

✅ The perks:

Caffeine boosts alertness, reaction time, and even exercise performance – it’s one of the most studied performance enhancers out there.

Coffee is packed with antioxidants, and moderate intake is linked to a lower risk of conditions like type 2 diabetes and Parkinson’s.

❌ The pitfalls:

It can disrupt sleep – even if you drink it hours before bedtime (especially if you’re caffeine-sensitive).

Going overboard can lead to jitteriness, digestive upset, or mask fatigue that really needs rest, not another cup.

So how much is too much?
For most people, 2–4 cups a day (ideally before 2pm) is a good balance. But this varies! Your genes, hormones, and even your menstrual cycle can all influence how caffeine affects you.

Looking for the 'perfect' health habit?We try so many ways to feel better—to be healthier, stronger, more energized.But ...
18/06/2025

Looking for the 'perfect' health habit?

We try so many ways to feel better—to be healthier, stronger, more energized.

But sometimes, the most powerful step isn’t new. It’s ancient. It’s simple.
It’s COOKING!!

Because what you eat every day shapes how you feel every day. And that begins in your kitchen.

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