Seeds of Changes

22/01/2025

Back to the PROTEIN during PERIMENOPAUSE chat 💁🏽‍♀️
Looking at lunches now, which for many of us are harder to control given we’re less likely to be at home. Based on my ideal body weight x 1.5g of protein, I need to be aiming for approx 35-40g protein per meal 🍽️💪🏼
Whilst working with my Functional Medicine Nutritionist I’ve been keeping a Diet Tracker, recording everything I eat & drink (inc time of day) as well as how it made me feel and any ‘symptoms’. This is such a useful exercise to help see patterns emerge, what was crystal clear was this: if I ate sufficient protein at lunch, I’d last easily until dinner without snacking. If I fell short of the 30g, I was reaching for the twiglets by 4pm!

Here’s my last 7 days in lunches. Can you guess which ones had me reaching for the twiglets mid afternoon?!😬

17/01/2025

💪🏼 Let’s talk about protein during peri menopause 💪🏼

I’ve been working with my wonderful functional medicine nutritionist to get my health in better shape and my body stronger as I navigate this next phase of life. Increasing protein intake is absolutely essential during perimenopause and menopause…here’s why:

👊🏻 Weight gain: Protein can help prevent weight gain and lean tissue loss
👊🏻 Bone health: Protein can increase bone mineral density, which can help reduce the risk of fractures and osteoporosis
👊🏻 Hormonal balance: Protein can help the body maintain hormonal balance
👊🏻Blood sugar and energy levels: Protein can help stabilize blood sugar and energy levels (helping with those pesky 3pm sugar cravings)

So how much protein do we need? A good guide is 1.5g of protein for every kilo of your ideal body weight - daily. For me this amounts to over 100g a day which means I’m aiming for 35g per meal more or less….

It takes effort and a bit of planning that’s for sure, photos are my week in breakfasts. I 💯 noticed that when I got my 35g protein, I did not need to snack before lunch. Cottage cheese and salmon are my saviors but eggs with silken tofu isn’t so bad either (I was skeptical)!🍳
How do you get your protein in the mornings? 💚

10/10/2024

I don’t post often unless it feels worthy of the effort. This 16 course (sorry I missed a couple of photos whilst in gastronomic nirvana) Omakase experience is absolutely worth it! You know you’re onto a good thing when there’s not a soy sauce in sight!

Chef Shinji Kanesaka has created a wonderfully traditional & authentic dining experience which transcends the typical fine dining event - proving that perfection doesn’t need to be pretentious. The quality of the ingredients, the warm & cosy atmosphere along with Chef’s relaxed accessibility (my husband likes to ask the origin of every dish 🙄😆) makes this a must do for anyone visiting Tokyo with an appreciation of Japanese cuisine 🇯🇵🥢🥃🍶🍣❤️

01/10/2024

So, this is 40-freakin’5! Feels like a milestone.
I remember my Mum turning 45 and thinking she was so old! Now here I am ….and whilst physically I can see and feel the changes, and I acutely feel the loss of both parents today….I also feel grateful for the wisdom that only comes with being this age.
What a privilege it is to get this far and have a newfound understanding of the world - an acceptance of all its beauty and shortcomings, my own too. It’s all connected. When you stop learning you stop living, so just on keep learning peeps, stay curious and enjoy the ride 🤓🤩😘

21/04/2024

Who would have thought this colourful oasis, teeming with nature was to be found in the middle of urban Bangkok?! 🌳🦋🐠🦜🌺

Despite soaring April temperatures, it’s wonderfully well shaded and they even have water sprays all over the garden for those dining outside.

A choice of Thai or Italian food is on offer with some creative beverage options too - this watermelon smoothie something of a staple it seemed 🍉 we ordered Italian as the Thai was going to take longer - we were not disappointed. Aroi mak or rather DELIZIOSO !! 🤩😋🥰

23/11/2023

17/11/2023

On the off chance this video isn’t enough to put you off feeding hot dogs 🌭 here are some facts :
⚠️ they are carcinogenic eg cancer causing
⚠️ they are a Grade 1 carcinogen, alongside to***co & asbestos
⚠️ they contain Sorbitol, a highly processed sugar alcohol known to cause digestive distress
⚠️ they contain Hydrolyzed corn protein Inc glutamic acid, a version of MSG linked to many health issues
⚠️ they contain the same chemicals used in fireworks and pesticides
⚠️ you lose approx 36 minutes of your life for every hot dog consumed.
And they mostly market these to kids. WOW 😮

17/11/2023

On the slim off chance this video isn’t enough to put you off feeding your kids this utter crap….here’s a few facts about the ‘hot dog’ 🌭
⚠️ they are carcinogenic (ie the cause cancer)
⚠️ they are a Group 1 carcinogenic in the same category as to***co & asbestos
⚠️ they contain nitrogen compounds - same as fireworks & chemical fertilizers
⚠️ they contain Sorbitol, a highly processed sugar alcohol causing digestive distress
⚠️ they contain hydrolyzed corn protein (sounds yummy right?!) inc glutamic acid, a version of MSG with a lengthy list of health risks!

So if the video of the mechanically separated meat isn’t enough to put you off, maybe the sheer chemical content of these cancer sticks is …and they market them mostly to kids. WOW 😵

01/03/2023

⚡️LYSINE⚡️seems to be a bit of a buzz word in nutrition circles there days, so what exactly is it?
🙋🏽‍♀️ Lysine is an essential amino acid (essential meaning the body does not make it, we must get it from food) and one of the building blocks of protein necessary for growth and tissue repair.

We find lysine mostly in animal products. Here I am 👆🏼having the perfect post workout brunch of a ‘Green Omelette’🥚💚

Lysine helps to rebuild muscle tissue which is broken down during exercise. Foods high in lysine such as eggs, chicken, beef, tofu, cheese and fish are ideal options post workout (aim for between 7-20g protein dependent on your weight)

But the benefits don’t end there, Lysine also helps to:

💪🏼 Maintain bone mass by increasing calcium absorption
💪🏼 Promote wound healing, bringing more cells to broken skin
💪🏼 Reduce inflammation
💪🏼 Control blood sugar
💪🏼 Support Metabolism
💪🏼 Mitigate Menopause symptoms
💪🏼 Manage anxiety & depression
💪🏼 Prevent cold sores

If you are experiencing symptoms such as fatigue, hair loss, anxiety and menstrual issues in women, it would be worthwhile checking out your Lysine level with a simple blood test. Discuss supplementation with a health care professional as required 😘

27/12/2022

It’s been a bit eventful over here, so here is my slightly belated Merry Christmas message! 🎄🍪🧑🏼‍🎄
This was my first experience decorating Christmas Cookies with the kids…thanks to for the very festive experience 🙏🏻 They taste a lot better than some of them look and I was instantly reminded why I was advised not to take Art GCSE! 🎨🫣😂
Hope y’all feeling suitably satiated, mildly rotund and ready to farewell 2022 ! 👋🥳

03/12/2022

Fascinating podcast 🐟. You’d think living on a tropical island we’d be consuming tonnes of fish. I’ve become very mindful of what is actually IN the water and what the food I’m eating, is eating. Looking at a 1kg ‘fresh’ snapper and knowing it to be a healthy source of nutrition is simply not the reality in 2022….So what can we do about it? 🤔

I would eat a lot more fish if I knew it was free from toxins like heavy metals, PCBs, and other dangerous compounds. It’s an incredibly healthy protein source when we can eliminate these factors, but sourcing clean fish can be tough.

In a recent episode of The Doctor’s Farmacy, I took a deep dive into the issues surrounding fish, what kinds we should be eating, and everything in between with James Arthur Smith.

I’ve talked a lot on the podcast about regenerative agriculture, but in this episode we dive into regenerative aquaculture. James explains what these practices look like and why sustaining vital oceans doesn’t mean we have to stop fishing, but that we need to stop using extractive processes.

We discuss the different ways that fish often become laden with toxins, what varieties are more or less likely to be affected, and how regenerative aquaculture can produce seafood that is healthier for our bodies and for our waterways.

Take a listen to the full episode here: https://bit.ly/3ViYGZu