Nutrition by Natalie

Health goals seem so far away?

Hormones not feeling balanced? Guy feels a mess? Weight not budging?

In nutritional therapy we take everything in to consideration and sometimes lifestyle needs way more focus over nutrition.

Drop me a DM saying GOALS if you think you are struggling with this but don’t know where to start and I’d be happy to help.

The healthy chocolate bark that never gets old 🍫

You don’t have to make complicated desserts when you’re trying to eat healthily.

Just melt your dark chocolate (70-85%) pour on to a lined tray and add some chopped favourite toppings.

I added pistachios, dried apricots and dried berries.

Easy peasy and you can eat a little everyday knowing it’s way more nutritious than a shop bought chocolate bar and more friendly for your gut and hormones.

First tip for good digestion.

I think most of us need the advice to slow down but it’s really essential before you eat.

In nutritional therapy we sometimes use a top down approach, meaning if someone is suffering with bloating and indigestion or IBS related symptoms for example, we looks at the big picture and what’s actually happening at the start of digestion.

Digestion starts when we’re cooking food, signalling food is coming, then salivation in your mouth and then stomach, gall bladder, pancreas and small intestine where enzymes are released to break down food.

If you’re on the go, looking at screens, not relaxed you may not be digesting properly. This can lead to bloating and indigestion and fermentation later on in the colon.

Not ideal! And this can affect gut health and long term health if it becomes a theme.

Don’t waste the food you’re eating and make the most of it.

If you struggle chronically with this and feel bloated all the time or like you’re not digesting food properly drop me a DM, I’d love to help.

When bowel movements are infrequent, excess hormones and toxins being excreted from the body can be reabsorbed back into the bloodstream instead of being eliminated.

This may contribute to: Bloating, fatigue, hormonal acne, PMS symptoms, Increased inflammation, sluggish metabolism, difficulty losing body fat.

Your gut microbiome also plays a major role in:🦠 Hormone regulation, nutrient absorption, blood sugar balance, cravings + appetite signals and Immune function.

Constipation isn’t just “a stomach issue.” It can be a sign your body is under stress, under-fuelled, dehydrated, lacking fibre, or your gut health/liver needs support.

Healthy digestion = better recovery, better hormones, better results.

Looking for a better physique and hormone and gut support, save this as a reminder.

Things I wish more women knew about gut health -

• Women are actually around twice as likely to experience gut issues like IBS, bloating, constipation and digestive discomfort compared to men although so many are still dismissed as ‘normal’
• Your gut can influence hormones, mood, energy, skin, inflammation, cravings and how you feel day to day. Stress, lack of sleep, under-eating and restrictive habits can have a bigger impact on gut health than you think.
• Supporting your gut usually isn’t about extreme restrictions or cutting things out but more more often is about consistently fuelling your body in the right way through proper nourishment, fibre, hydration, sleep and stress management.
• Stress management is a huge one for some people and nervous system regulation can take awhile to work on but consistency matters and even small things can really help.

If you want to get to work with me with root-cause principles to figure out what your body’s trying to signal to you - DM saying Support and I will be happy to help you.