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Stéphanie Achar I Nutritional Therapist & Health Coach
SIMPLE + HEALTHY is for women over 40 to transform their life powerfully. www.simpleandhealthy.com

Hello, I’m Stéphanie. I work with women who struggle with their weight and their relationship with food. If you are worried about your weight, find yourself comfort eating, experiencing low energy or feeling hormonal I would love to help you discover how you can have a healthier and happier relationship with food and your body. My personal experience of emotional eating, and the ongoing struggle t

o find the right support, led me to train in nutrition and health coaching. My unique approach, takes into account both your physiological and psychological needs, supporting you to feel energised, healthy, and most importantly, enjoy your body. Book in for a complimentary emotional eating & weight loss call with me and I'll advise on how I can best help you

03/07/2025

Your hormones and blood sugar are more connected than you think, especially during midlife.

Fluctuations in estrogen don’t just affect mood - they can throw your blood sugar off balance, leading to energy crashes, cravings, and heightened anxiety. But there’s good news: with the right food choices, you can support both hormone health and blood sugar stability.

Swipe to read 👉🏻

26/06/2025

The sunshine vitamin is your best friend during (peri)menopause:

🦴 BONE HEALTH: As oestrogen levels dip, our bones need extra support. Vitamin D promotes calcium and phosphorus absorption to keep bones strong and resilient. Vitamin D helps reduce your risk of osteoporosis and fractures.

🌞 SUNSHINE IN A NUTRIENT Your skin produces vitamin D when exposed to sunlight. Soak up those rays responsibly for a natural boost, and opt for dietary sources like oily fish and egg yolks or consider supplementation. Aim for about 10-30 minutes of midday sunlight several times a week, but remember to protect your skin with sunscreen or clothing if you're staying out longer. (Sources: NIH Office of Dietary Supplements, WHO)

🧠 LIFT YOUR MOOD: (Peri)menopause mood swings got you feeling down? Studies suggest vitamin D plays a role in regulating mood and fending off anxiety and depression.

🩺 REDUCE DIABETES RISK Vitamin D can help regulate insulin levels. Research hints at its potential to lower diabetes risk and even prevent prediabetes from progressing.

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If you're ready to explore what’s possible for you in terms of health and wellbeing, let’s have a conversation.

Book your free 30-minute call now via the link in my bio or DM me to see if this is the right fit for you.

24/06/2025

Why should you lift weight in (peri)menopause?
Here are the key benefits:

1. 🔥 BOOST METABOLISM: As we age, our metabolism tends to slow down, making it harder to maintain a healthy weight. Studies show that regular resistance exercise increases muscle mass and enhances metabolic rate, leading to improved energy expenditure, even during periods of rest.

2. 💪 PRESERVE MUSCLE MASS: During (peri)menopause, hormonal changes can lead to muscle loss, which not only affects strength but also metabolism and bone health. Weight training helps preserve and build lean muscle mass, keeping you strong.

3. 🦴 BONE HEALTH: Weight-bearing exercises like lifting weights help you maintain bone density. This becomes increasingly important as we age to prevent osteoporosis and fractures

4. ⚖️ PROMOTE HORMONAL BALANCE: Weight training contributes to hormonal balance in several ways. It helps regulate insulin sensitivity, promotes the release of endorphins to alleviate stress, reduces cortisol levels, and improves sleep quality.

5. 💃 CONFIDENCE: Weight training boosts your confidence, improves body image, and reminds you of your strength.
So, grab those dumbbells, hit the gym and remember to start with weights that challenge you AND still allow for proper form.

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If you're ready to explore what’s possible for you in terms of health and wellbeing, let’s have a conversation.

Book your free 30-minute call now via the link in my bio or DM me to see if this is the right fit for you.

19/06/2025

Did you know that something as simple as stepping outside can make a big difference when you are in (peri)menopause?

Spending time in natural light helps regulate your body's internal clock, known as the circadian rhythm. When your circadian rhythm is in sync, it can help improve sleep quality, boost mood, and even support hormonal balance.

By prioritizing regular sleep patterns and exposure to natural light, you can optimise your overall well-being.

Step outside each morning to soak in the sun's rays, go for a morning stroll, a bike ride in the park, or simply sip your morning coffee in your garden.

Not only does natural light help regulate our internal clock, but it also boosts mood and enhances vitamin D production—a crucial nutrient for bone health and mood.

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If you're ready to explore what’s possible for you in terms of health and wellbeing, let’s have a conversation.

Book your free 30-minute call now via the link in my bio or DM me to see if this is the right fit for you.

17/06/2025

Do mood swings, irritability, and anxiety take over during perimenopause and menopause?

Good news! Certain foods can stabilise your mood and support emotional well-being. Here are my top tips:

1. Eat a Mediterranean style diet: Ensure each meal contains unrefined foods that are as close to their natural form as possible such as fish, meat, eggs, legumes, lots of vegetables, some fruits, wholegrains, and healthy fats like olive oil, nuts and seeds. This helps stabilise your blood sugar levels and contribute to a more stable mood by preventing spikes and crashes in blood sugar.

2. Include Omega-3 fatty acids: Incorporate sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel, anchovies, trout, sardines), flaxseeds, chia seeds, and walnuts into your diet. Omega-3s help improve your mood and mental clarity.

3. Choose complex carbohydrates: Swap simple carbohydrates (bread, pasta, rice) for whole grains, legumes, and vegetables rich in complex carbohydrates. These foods can boost serotonin levels, promoting a sense of wellbeing.

4. Include a source of protein at each meal: Eat proteins like chicken, turkey, tofu, and pulses at every meal. Proteins contain amino acids that are essential for the production of neurotransmitters, influencing mood regulation.

5. Hydration: Stay well-hydrated. Dehydration can impact your mood and cognitive function. Aim for at least 8 glasses of water a day.

Ready for a mood makeover? Book your free 30-minute call now via the link in my bio or DM me to see if this is the right fit for you.

12/06/2025

"Can I eat berries when I'm trying to lose weight?
I could easily devour a whole punnet!"

Absolutely! Berries are your go-to fruit for weight loss.
Their low glucose content means they won't spike your blood sugar much.

HOW TO ENJOY THEM?

🥣 Blend up a berry smoothie to start your day.
🍓 Snack on them solo or pair with a protein source (Place one almond inside of a raspberry, it is delicious and makes the perfect blood sugar-balancing treat).
🥗 Add them into your salads.

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If you're ready to explore what’s possible for you in terms of health and wellbeing, let’s have a conversation.

Book your free 30-minute call now via the link in my bio or DM me to see if this is the right fit for you.

10/06/2025

“The perceived need to rush, whether we show it on the outside or keep it under wraps, is changing women's health in a detrimental way. S*x hormone-based health issues, such as PCOS, endometriosis, infertility and debilitating menopause symptoms, not to mention exhaustion, have never been greater, and the role of stress is undeniable" Dr Libby Weaver

A holistic approach including nutritional changes and lifestyle adjustments (eg: physical activity, stress management, etc.) is key for optimal hormonal balance. If you have concerns about hormone imbalance, book a complimentary call with me (link in my bio).

05/06/2025

The Sleep-Weight Connection:

Are you struggling to reach your health goals? Lack of sleep might be the silent saboteur. Poor sleep disrupts hunger hormones, making you eat more and crave high-carb foods. It's not just in your head – it's in your hormones! Prioritise quality sleep if you want to lose weight and control your cravings.

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If you're ready to explore what’s possible for you in terms of health and wellbeing, let’s have a conversation.

Book your free 30-minute call now via the link in my profile or DM me to see if this is the right fit for you.

26/05/2025

Do you often pick yourself up with a couple cookies when you feel deflated?

Do you eat chocolate after dinner because you are too tired and can’t be bothered?

Using food as a treat, reward, or comfort blanket is something many women in my clinic can relate to.

So, how do we tackle this?

You know this habit isn’t helping but eating less or the idea of “going on a diet” just leave you feeling restricted and craving more.

Here's the plan: we can work on balancing those blood sugar levels to kick those cravings.

Plus, let's explore new treats, rewards, and comfort strategies that fuel your well-being without the guilt.

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If you're ready to explore what’s possible for you in terms of health and wellbeing, let’s have a conversation.

Book your free 30-minute call now via the SIMPLE + HEALTHY website or DM me to see if this feels like the right fit for you.

Address

Kosti

Opening Hours

Monday	09:00 - 18:00
Tuesday	09:00 - 18:00
Wednesday	09:00 - 18:00
Thursday	09:00 - 18:00
Friday	09:00 - 18:00

Website

http://www.simpleandhealthy.com/

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