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Perimenopause weight gain, what you need to know

If you’re over 40 and you’ve started to gain weight without making any major lifestyle changes, you may wonder what’s going on with your body. It can be frustrating when you haven't changed your diet or exercise routine, but the kilos still find a way to creep in anyway. Sudden weight gain during perimenopause, however, isn’t unusual. It’s been estimated that the average weight increase experienced during perimenopause and menopause is around 2-5 kgs. This would have to be the most common complaint from women during perimenopause. Weight gain during your 40s is largely due to a decline in your metabolic rate as well as the hormonal change, in particular a reduction in estrogen. Estrogen keeps your body more insulin sensitive, and progesterone reduces inflammation. So...

mood foods

Simple foods to support your mental health

For World Mental Health Day I think its important to remember that our diet is now a recognised modifiable factor in the prevention and treatment of mental illness. In fact the clinical guidelines for the treatment of mood disorders in Australia has described diet as an essential non negotiable factor for treatment. The dietary approach that's gained attention for its positive impact on mental health is the Mediterranean diet. Packed with nutrient-rich, brain-loving foods, this diet offers a delicious way to support your mood, cognition, and overall mental healthHere are 7 easy foods that can help you get started on your journey to a happier, healthier mind.Walnuts: These brain-shaped nuts are a remarkable source of omega-3 fatty acids, which have been linked to reduced...

healthy muffin

High protein raspberry breakfast muffins

Raspberry  breakfast muffins Makes 8 1 tsp baking powder 2 tsp vanilla 1/4 cup extra virgin olive oil 1 cup raspberries 1/3 cup rolled oats ¾ cup high protein plain yoghurt ¾ cup buckwheat flour 1/3 cup coconut ¾ cup almond meal 2 eggs 1 tbsp maple syrup or honey 2 tbsp roughly chopped almonds Preheat oven to 180’ Prepare a 6 holes muffin tray with patty cases Place almond meal, flour, baking powder, oats and coconut in a large bowl and stir to combine. In a separate bowl, whisk yoghurt, eggs, oil, maple syrup and vanilla together. Pour wet mixture into the dry mixture and mix until combined. Don['t over mix. Gently stir through raspberries. Spoon the mixture evenly among the 6 greased muffin holes and top with chopped almonds Place muffins into the oven and bake for 25 minutes, or until...

perimenopause diet

The best foods to eat during perimenopause

Perimenopause is also known as second puberty – it is a time of major transition and hormone recalibration. Some days you may not recognise yourself and feel like you have no control of your body or mood regardless of what you do and it can feel like you are riding a rollercoaster. During perimenopause, the declining levels of progesterone and up and downs of oestrogen can cause a range of symptoms. As our sex hormone production lessens and we may experience physiological changes including weight gain, bloating and indigestion as blood sugar imbalances and digestive issues become common. This is why our diet can make such a difference during this time and why dietary habits may need adjustment to make the transition easier. This time is also referred...

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anti-inflammatory food

Foods that fight inflammation

The more we learn about the role that inflammation plays in overall health, the more we see that some of the best way we can reduce chronic inflammation are simple things we do every day such as food we eat. Inflammation is an essential process for protecting our body. Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading bug, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation protect our health but when inflammation becomes chronic, it can cause long term health issues. Symptoms of chronic inflammation can vary, and present differently in everyone but in general, they can include weight gain, achy joints, puffiness, muscle soreness, anxiety and low mood, bloating and brain...

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mood foods

What is causing my high cholesterol?

Cholesterol is a topic that causes so much confusion when it comes to our health. Cholesterol is necessary in our body as it helps to build our sex hormones – estrogen, testosterone and progesterone, vitamin D and is essential for our cell membrane health and bile production. When our levels of cholesterol are tested the standard blood tests will usually includeTotal Cholesterol HDL LDL TriglyceridesLDL cholesterol is sometimes called “bad” cholesterol because too much of it can cause fatty deposits to build up inside the walls of our arteries, restricting blood flow to the heart and brain. HDL cholesterol helps to remove the LDL cholesterol from your bloodstream which is why it’s often referred to as “good” cholesterol. Triglycerides are a type of fat in the blood, used...

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Vanilla protein balls

Vanilla Protein Balls1 cup almond meal1/4 cup rolled oats1/3 cup peanut butter2 tbsp chia seeds1 tbsp hemp seeds1/3 cup vanilla protein powder1/4 cup cocoa nibs1 tsp cinnamon1/3 cup waterPlace all ingredients except water into a blender and mix well until combined. Slowly add water to the mixture combines and isn't sticky. Roll mixture into balls and refrigerate...

What is causing my bloating?

There are so many causes of bloating and its not always about the food. This is an area that can confuse so many and I want you to know that its not always about the food as I outline below. Yes some food groups can cause our gut to bloat after eating them. This can be a normal physiological reaction. Normal bloating shouldn’t cause too much discomfort and it passes after a short period of time. I believe our bodies are designed to eat real, whole foods. Our bodies know what do to with them, they are designed to break them down and digest them. As we get older it becomes harder to digest foods such as dairy as we stop producing much of the enzyme to...

Healthy chocolate brownie

Healthy Chocolate Brownie1 tin chickpeas ½ cup cocao powder 1/3 cup nut butter (any) ¼ cup hulled tahini 1/3 cup sugar 2 tsp vanilla 1 tsp baking powder ½ tsp salt 100g chopped dark chocolatePreheat over to 180'.Blend all ingredients except chocolate. Stir through chocolate and spoon mixture into a lined baking tine. Bake for 20 min. Allow to cool slightly, serve and enjoy...

magnesium food sources

5 Ways Magnesium can help to balance your hormones

Magnesium is my favourite and a superstar mineral & involved in over 300 enzyme responses in our body. Many of these responses impact our natural hormone balance.If you have seen me in clinic you know I love magnesium, especially for women in their 40s. During this significant time of hormonal change our bodies can really benefit from a regular dose of magnesium to support the hormonal changes and create more balance.Stress, alcohol and gut issues are the main culprits that cause magenisum depletion. But also our soils are quite depleted which makes it much harder to obtain enough from plant foods.Rich food sources of magnesium include dark chocolate dark green leafy veg such as spinach Pepitas, flaxseed, almonds, cashews & bananasIf you feel like your hormones are all over...

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