Comfort Food with Benefits: Harissa-roasted Salmon with Chickpeas and Tzatziki

Feeling hungrier before your period? Here’s why If you’ve ever noticed your appetite ramp up in the days before your period—stronger hunger, more cravings, or a feeling that you’re never quite satisfied—you’re not imagining it, and you’re not lacking willpower. As a nutritionist, this is one of the most common questions I’m asked, and the answer lies in what’s happening hormonally in the second half of your menstrual cycle. A quick overview of the late-cycle hormonal shift The menstrual cycle is typically divided into two main phases: the follicular phase (from your period to ovulation) and the luteal phase (from ovulation to your next period). It’s the luteal phase, especially the final 7–10 days, where appetite changes are most noticeable. After ovulation, progesterone rises to support a potential pregnancy. At the same time, oestrogen—an appetite-suppressing hormone—begins to fall. This shift is key. Higher progesterone combined with lower oestrogen creates a physiological environment where the body genuinely needs more energy. Why progesterone increases hunger Progesterone has a warming, calming, and slightly insulin-antagonistic effect. In practical terms, this means: ● Your resting metabolic rate increases slightly (you burn more energy at rest). ● Blood sugar becomes a little harder to regulate. ● The body becomes more sensitive to energy deficits. The result? Your body sends stronger hunger signals to ensure adequate fuel is available. This isn’t random—it’s a protective mechanism designed to support reproduction. Blood sugar, cravings, and feeling “snackish” In the late luteal phase, many women experience more blood sugar dips. This can show up as shakiness, irritability, intense cravings, or feeling ravenous shortly after eating. Carbohydrate cravings in particular often increase because carbs are the quickest way for the body to stabilise blood glucose and support serotonin production. If meals are too small, low in protein and fat, hunger can feel relentless during this phase. This is why the same way of eating that feels fine earlier in your cycle may suddenly stop working before your period. The role of stress and sleep Progesterone also interacts with the nervous system. If stress is high or sleep is poor, the body’s demand for energy increases even further. Cortisol (the stress hormone) can amplify appetite and cravings, particularly for quick energy foods. This compounds the natural increase in hunger already happening due to hormonal changes. Why fighting hunger backfires Trying to “push through” premenstrual hunger often leads to overeating later, increased cravings, and a more chaotic relationship with food. Ignoring hunger cues at this point in your cycle can worsen fatigue, mood changes, and PMS symptoms. From a nutritional perspective, increased hunger before your period is not a problem to fix—it’s information to respond to. How to support your appetite before your period While hunger will naturally increase, it can feel more manageable when the body is well supported: ● Eat regular meals with enough carbohydrates, protein, and fats. ● Slightly increase portions if hunger is stronger. ● Prioritise blood sugar stability with balanced meals. ● Don’t push cutting calories or “being stricter” during this phase—it usually backfires. The takeaway Getting hungrier before your period is a normal, biologically driven response to hormonal changes—particularly rising progesterone and falling oestrogen. Your body isn’t being dramatic; it’s asking for more fuel during a more demanding phase of the cycle. Understanding this can be incredibly freeing. Instead of fighting your appetite or feeling frustrated with yourself, you can work with your physiology—supporting your body rather than trying to override it.

Keeping it simple As a nutritionist, one of the most common patterns I see is clients feeling overwhelmed, stuck, or frustrate not because they aren’t trying hard enough, but because their energy is being poured into the wrong things. It’s easy to get hung up on the latest food fad, supplement trend, or microscopic detail, while the foundations that actually drive health are quietly being neglected. The distraction of fads and “nutrition noise” Social media has turned nutrition into a constant stream of conflicting advice. One week it’s green powders, the next it’s protein timing, then it’s cutting carbs, cutting dairy, cutting gluten—often without context or individual relevance. Clients come to sessions worried about tiny details while skipping meals, sleeping five hours a night, or living in a constant state of stress. These fads feel productive because they’re concrete and controllable. But focusing on them too early is like rearranging furniture in a house with no foundations. You can optimise all you like—if the basics aren’t in place, progress will always feel hard. Why the basics matter more than perfection Health is built on boring, repeatable behaviours. They’re not flashy, they don’t sell well on Instagram, but they work. ● Sleep: Consistently getting enough sleep is one of the most powerful regulators of appetite, blood sugar, hormones, mood, and recovery. No supplement can compensate for chronic sleep deprivation. ● Eating the right balance: Regular meals with enough energy, protein, fibre, and fats create stability. Blood sugar balance, digestion, and energy levels all depend on this. Perfect food choices mean very little if overall intake is chaotic or insufficient. ● Regular movement: Daily movement supports metabolic health, mental wellbeing, and circulation. It doesn’t need to be extreme—it needs to be consistent. ● Resistance training: This is one of the most underrated pillars of health, especially for women. Building and maintaining muscle improves insulin sensitivity, supports bone health, and protects metabolism as we age. ● Stress management: Chronic stress is not just a mindset issue—it has real physiological effects. Elevated stress hormones can disrupt digestion, sleep, hormonal balance, and appetite regulation. Until these pillars are in place, worrying about superfoods, elimination diets, or the “perfect” macro split is usually a distraction. Why small details become a coping strategy I often see clients fixate on small nutrition issues because it feels safer than addressing bigger lifestyle changes. It’s easier to cut out a food group than to confront burnout. Easier to buy another supplement than to set boundaries around work. Easier to chase optimisation than to rest. But the body doesn’t respond to intensity—it responds to consistency and safety. When those are missing, progress stalls, no matter how “clean” the diet looks. Refocusing on what actually moves the needle Good nutrition isn’t about doing everything. It’s about doing enough of the right things, and being consistent about i. Once the foundations are solid—sleep is prioritised, meals are balanced and regular, movement is part of daily life, strength is being built, and stress is better managed—then fine-tuning can make sense. Until then, simplicity is not a failure. It’s often the most effective strategy there is. As a nutritionist, my role is often less about adding more and more rules, and more about helping people strip things back. When the pillars are strong, health becomes far easier to sustain—and far less exhausting to chase.

Are you, like me, totally fed up with my whole social media feed being taken up with New Year weight loss posts?! The incessant videos of women in lycra or gym-bros offering the fail safe tips on how to be skinny is depressing and damaging! As a nutritionist, one of the most frustrating patterns I see on social media is the relentless focus on weight loss as the ultimate marker of health. Scroll for a few minutes and you’ll be told—explicitly or implicitly—that smaller bodies are better bodies, that weight loss equals discipline, success, and wellness, and that if you’re not actively trying to shrink yourself, you’re somehow failing. This narrative is not only overly simplistic, it’s actively harmful. Weight is often a symptom, not the problem Excess weight is frequently treated as the root cause of poor health, when in reality it’s often a symptom of deeper dysregulation in the body. Hormonal imbalances, chronic stress, poor sleep, gut dysfunction, insulin resistance, trauma, medication use, and under-fuelling can all influence body weight. Focusing solely on weight loss is like trying to silence a fire alarm without addressing the fire. When the body doesn’t feel safe, nourished, or supported, it adapts. Sometimes that adaptation looks like holding onto weight. The goal of nutrition should be to restore balance—blood sugar regulation, hormonal health, digestive function, and nervous system stability—not to force the body into a smaller size at any cost. Why “eat less, move more” misses the point The idea that weight loss is simply a matter of eating less and moving more is one of the most persistent myths in nutrition. While energy balance exists in a physics sense, human bodies are not simple machines. Metabolism is dynamic and responsive, not static. For many people, eating less can actually worsen metabolic health—slowing metabolic rate, increasing stress hormones, disrupting menstrual cycles, and driving disordered eating patterns. Similarly, pushing more exercise without adequate recovery or fuel can increase inflammation and burnout rather than improving health. Context matters a lot! By reducing nutrition advice to calorie reduction and movement targets, social media ignores individuality, biology, and lived experience. It also places blame squarely on the person, rather than acknowledging the complex systems at play. The unhealthy pressure on women to lose weight What bugs me even more, especially as a mum of 2 girls, is this weight-centric messaging disproportionately targets women, and the impact is profound! From a young age, women are taught that their bodies are projects—constantly needing improvement, control, or correction. The pressure to lose weight is framed as “self-care,” when it often leads to chronic dieting, body dissatisfaction, and a fractured relationship with food. This constant pursuit of thinness can be deeply damaging. It’s associated with higher rates of anxiety, disordered eating, hormonal disruption, and shame. For many women, especially during life stages like puberty, pregnancy, postpartum, and perimenopause, weight changes are normal and protective. Treating these changes as failures to be fixed undermines both physical and mental health. A more helpful conversation about health Health is not a number on a scale. It’s how well your body functions, how stable your energy is, how your digestion feels, how well you sleep, how resilient your nervous system is, and how peaceful your relationship with food and your body can be. As a nutritionist, I want to see the conversation shift away from weight loss as the goal, and toward nourishment, regulation, and sustainability. When the body is properly supported, weight often settles where it’s meant to—without force, punishment, or obsession. We deserve better than a one-size-fits-all message. And women, in particular, deserve to live in their bodies without the constant pressure to make them smaller.

Why January is the Perfect Time to Reset and Reclaim Your Wellbeing After the festive season, January often feels like a fresh page—a chance to take a deep breath, reset your routines, and start the year feeling empowered and in control. It’s the perfect time to set achievable goals, focus on your health, and embrace positive habits that will carry you through the year. 1. A Natural Pause After the Festivities The holidays are full of indulgence, celebration, and sometimes overdoing it on food and drink. January offers a natural opportunity to slow down, reassess, and give your body the nourishment it truly needs. This isn’t about restriction or punishment—it’s about restoring balance and feeling your best. 2. The Power of Goal-Setting Setting clear, realistic goals in January can make a huge difference to your success. Whether it’s improving your energy, creating a sustainable healthy eating plan, or simply feeling more confident in your body, having a plan gives you focus and motivation. 3. Start Fresh, Step by Step January is a great time to adopt small, manageable changes rather than overhauling everything at once. Simple swaps, mindful eating, and consistent movement can quickly become habits that last far beyond the first month of the year. 4. A Community Boost Starting your journey alongside others can make it even more enjoyable and motivating. Sharing tips, progress, and encouragement helps you stay on track and feel supported. Join Our Free 2-Week January Reset Challenge To help you kickstart the year, we’re offering a free 2-week January Reset Challenge, launching on Facebook on 12th January. In just 14 days, you’ll receive: Daily tips and simple healthy eating guidance Practical strategies to make better choices without feeling deprived Delicious recipes to help keep you on track Easy, sustainable ways to move more and boost energy Support and motivation from a friendly, like-minded community Whether you want to reset after the festive season or simply start the year feeling lighter, energised, and confident, this challenge is designed to make it easy—and fun! Sign up to the Facebook group now to reserve your spot and start the new year feeling empowered! Click here to sign up to the Facebook group

The holiday season often brings with it plenty of festive drinks, from sparkling prosecco to cosy cocktails. While enjoying a tipple is very much part of the celebrations, it’s helpful to stay aware of how alcohol can influence your health and overall wellbeing. Alcohol, especially when enjoyed a little too freely, can have several effects on the body: • It can unsettle your blood sugar. Alcohol may cause your blood sugar to drop by interrupting the liver’s ability to release stored glucose. This can leave you feeling shaky, tired, or unusually hungry later on. • It can increase your appetite and lower your inhibitions. This combination often leads to overindulging in high-calorie or sugary festive treats, which can create further swings in blood sugar and energy levels. • It can disrupt your sleep. Even a small amount of alcohol can affect the quality of your rest, leaving you feeling less refreshed the next day. • It places extra strain on the liver. Your liver works hard to process alcohol, slowing down other vital functions such as hormone balance and digestion. • It can add to inflammation in the body. This may leave you feeling bloated, sluggish, or simply not at your best. Festive Non-Alcoholic Alternatives If you’d like to cut back without feeling you’re missing out, there are plenty of delicious alcohol-free options to enjoy: • Sparkling water with fresh citrus and mint • Spiced herbal teas (cinnamon, orange, clove) • Alcohol-free fizz or 0% wines • Kombucha served in a champagne flute • Warm apple cider with festive spices And here are two simple, restorative mocktail recipes perfect for the season: Cranberry Sparkle Mocktail A light, refreshing drink that feels wonderfully festive. Ingredients: ● 60ml cranberry juice (no added sugar if possible) ● ½ lime, freshly squeezed ● Sparkling water ● A few fresh cranberries or a sprig of rosemary to garnish Method: Fill a glass with ice, add the cranberry juice and lime, top with sparkling water, and finish with your garnish. Crisp, colourful and beautifully seasonal. Spiced Orange & Ginger Cooler A warming but refreshing option with a gentle zing. Ingredients: ● 100ml fresh orange juice ● 50ml ginger ale or ginger kombucha ● 1 cinnamon stick ● Orange slice to garnish Method: Pour the orange juice over ice, add the ginger ale, and stir gently with the cinnamon stick. Garnish with an orange slice for a cosy, Christmas glow in a glass.

Enjoying the festive season doesn’t need to mean feeling deprived or worrying about gaining weight. This Christmas Survival Guide is here to help you steer through the celebrations with ease—offering simple strategies, clever swaps, and tempting healthier options, so you can step into the new year feeling comfortable and confident in your choices. 1. Let go of the idea of dieting over Christmas. Instead, aim to maintain your weight. It’s far more realistic, more achievable, and allows you to enjoy the season without feeling restricted or tempted to rebel. 2. Choose your festive drinks wisely. Try to avoid creamy or very sweet options, and enjoy your drinks with food to help soften the impact of sugars on your bloodstream. 3. Don’t arrive at a party hungry. A light, balanced snack beforehand will help you make more mindful choices once you’re there. 4. Keep moving. Even if your usual classes pause for Christmas, try alternative ways to stay active—brisk walks with family or friends are lovely at this time of year and especially helpful after meals for keeping blood sugar balanced. 5. Stay well-hydrated. Drinking plenty of water can help prevent overeating and will also help you feel far better the following day. 6. Don’t forget yourself in the festive whirlwind. Your routine may feel a bit upside-down, but taking a few minutes to think ahead and plan your meals means you’ll still have good choices available at home. It’s such a shame to go off track simply because the only options in the cupboard aren’t the ones you want—easily avoided with a touch of preparation. 7. Above all, be kind to yourself. If you do overindulge, enjoy it for what it is—one moment in a joyful season—and gently bring yourself back to your usual habits afterwards.

Perimenopause can feel like someone’s quietly moved the goalposts on your body—what used to work suddenly doesn’t, cravings creep in out of nowhere, and your energy can swing about like the British weather. But with a few simple, sustainable habits, it’s absolutely possible to feel strong, balanced, and more in control of your body again. This guide brings together practical, science-backed strategies that fit into real life—not perfection, not punishing workouts, not tiny portions of joyless food. Just sensible habits that support your hormones, metabolism, and help burn fat. 1. Aim for 30g of Fibre Each Day Why it matters: It keeps you comfortably full, supports your gut and hormones, steadies your blood sugar, and helps take the edge off cravings. How to do it: Pop raspberries, oats, chia seeds, or a bit of avocado into your daily meals. 2. Lift Weights 2–4 Times a Week Why it matters: Resistance training helps prevent muscle loss, improves insulin sensitivity, and boosts your resting calorie burn. How to do it: Prioritise compound movements—squats, deadlifts, presses, rows—and gradually increase the challenge over time. 3. Keep Blood Sugar Steady with Smart Carb Choices Why it matters: Menopause can make you more insulin-resistant, which encourages fat to gather around the middle. How to do it: Opt for whole-food carbohydrates—vegetables, berries, legumes, whole grains—and pair them with protein and healthy fats. A 10-minute post-meal walk works wonders. A tablespoon of apple cider vinegar before carb-heavy meals may also help. 4. Mind Your Stress Levels and Prioritise Recovery Why it matters: Higher cortisol (very common during menopause) can encourage fat storage, especially around the waist. How to do it: Include gentle daily movement, deep breathing, proper sleep, and plenty of recovery time—especially after tougher sessions. Even a quiet 5–10-minute meditation with a calming mantra (such as “Even if this doesn’t go as planned, I am safe”) can settle your nervous system. 5. Eat Sufficient Protein for Muscle, Metabolism & Craving Control Why it matters: Protein supports muscle maintenance and growth—key for staying strong, boosting daily calorie burn, and achieving that “toned” look. It also keeps you fuller for longer and helps reduce cravings. How to do it: Aim for a good source of protein at every meal—fish, eggs, Greek yoghurt, lentils, tofu, chicken, or high-quality protein powders if needed. 6. Track Your Intake—Without Getting Bogged Down by It Why it matters: Hormonal shifts can make it surprisingly easy to overeat, even when you’re choosing wholesome foods. Hitting the right balance of protein, fats, and carbohydrates can transform how you look and feel—more muscle, less fat, steadier hormones, and better energy. How to do it: Use macro tracking or mindful eating to stay in a gentle calorie deficit while still nourishing yourself properly. Make sure your numbers suit you and your goals. 7. Increase Your Daily Steps by 2,000 Why it matters: Gentle movement burns calories, lowers stress, helps with sleep, and supports overall health—without taxing your body. How to do it: Go for three brisk 20-minute walks—around the block, through the garden, or even around the office. If you’re mostly sat down during the day, a walking pad can be a game-changer.

If you’ve been feeling tired, snacky, or stuck with weight that just won’t budge—especially around the middle—you’re absolutely not alone. And while it’s easy to blame age, hormones, stress, or “just the way things are now,” there’s often one surprisingly simple reason behind it all… You’re not eating enough protein. Before you roll your eyes and imagine a bodybuilder’s chicken-and-broccoli diet, hear me out. Protein isn’t about being “hardcore” or living off shakes. It’s about giving your body what it genuinely needs to function properly—particularly during midlife and menopause, when everything shifts a bit behind the scenes. Let’s break it down in a calm, no-nonsense way. Why Protein Is So Crucial During Midlife As we get older, muscle naturally begins to decline—a process called sarcopenia. And unfortunately, hormone changes (hello, oestrogen!) speed this up. Less muscle means: ● lower metabolism ● less strength ● more stubborn fat—often around the middle ● more fatigue ● more cravings Not exactly ideal. Protein helps counter all of this. It supports your muscles, keeps your metabolism ticking along, balances your blood sugar, and keeps you full for longer so you’re not rummaging through the biscuit tin at 3pm. The Signs You’re Not Getting Enough Protein Most women are eating far less than they think. A few clues you might be under-eating protein: ● You feel hungry again not long after meals ● Afternoon cravings hit hard ● You feel “soft” even when the scale is steady ● You’re losing strength or struggling to build muscle ● You’re constantly tired ● Your weight sticks around your waist despite dieting Sound familiar? How Much Protein Do You Actually Need? A simple guide: aim for at least 30g of protein per meal, and possibly a high-protein snack if you need it. That might sound like a lot, but once you start paying attention, it’s completely doable. Easy Ways to Increase Protein Without Feeling Like You’re on a Diet This isn’t about forcing down dry chicken or chugging protein shakes (though a good shake can help!). It’s about weaving protein into your day in a way that feels natural, tasty, and sustainable. A few simple swaps and additions: ● Add Greek yoghurt or cottage cheese to breakfast ● Choose eggs more often ● Add beans or lentils to soups, salads, and stews ● Swap toast for eggs on wholegrain bread ● Add a scoop of protein powder to smoothies or porridge ● Choose tuna, salmon, or chicken instead of low-protein options ● Snack on edamame, yoghurt, boiled eggs, or hummus rather than crisps Small shifts, big differences. What Happens When You Start Eating Enough Protein Within a couple of weeks, many women notice: ● more steady energy throughout the day ● fewer cravings, especially sugar ● better muscle tone (that “held together” feeling) ● easier fat loss, especially around the middle ● improved mood and focus ● better recovery from exercise In short: you feel more like you again. The Bottom Line If you’re doing “everything right” but still feeling tired, hungry, and stuck with belly fat, don’t jump into another restrictive diet. Start with protein. It’s one of the simplest, most effective changes you can make for your metabolism, hormones, and long-term health.  Eat more protein—your future self will thank you.

Breakfast sets the tone for your whole day. Skip it, or opt for a sugary option, and you’re likely to hit 10am with low energy, cravings, and mid-morning munchies that leave you reaching for biscuits or chocolate. The good news? It doesn’t have to be complicated. A simple, warming bowl of cinnamon fruit porridge can keep you full, balance blood sugar, and give your gut a little love—all while tasting absolutely delicious. And here’s the best part: it’s easy, quick, and totally customisable to your favourite fruits and seeds. Cinnamon Fruit Porridge Recipe Serves 1 Ingredients: ● 40g whole porridge oats ● 1 scoop of protein powder ● ½–1 tsp ground cinnamon ● 1 tbsp essential seed mix (pumpkin, sunflower, chia, flax… whatever you like!) ● Plus any berries or fruit, chopped or grated Method: 1. Place the oats in a pan and cover with water or milk. 2. Bring to the boil, then gently simmer, stirring occasionally until the porridge thickens and the oats soften. 3. Stir in the protein powder, cinnamon, seed mix, and fruit—or just scatter them on top for a pretty, tasty finish. Why This Breakfast Works for You ● Protein & Seeds: Adding seeds protein and seeds for healthy fats, helps to stabilise blood sugar and keep you full for longer. ● Oats: Whole oats release energy slowly, keeping those mid-morning cravings at bay. ● Fruit: Provides fibre, vitamins, and antioxidants to support your gut and overall health. ● Cinnamon: Not just delicious—cinnamon can help with blood sugar balance. This is a breakfast that’s genuinely satisfying, supports your metabolism, and keeps you energised until lunch. Plus, it’s flexible—switch up the fruits or seeds to keep it interesting. Tips to Make It Even Better ● Top with a dollop of Greek yoghurt or a splash of milk for extra protein. ● Use frozen berries if fresh aren’t available—they work perfectly and add natural sweetness. ● Make a bigger batch of oats in the evening for a quick breakfast the next morning. A bowl of cinnamon fruit porridge is more than just a tasty start to your day—it’s a simple habit that keeps energy up, cravings down, and your metabolism happy.