Louisa

Three Easy Protein-Rich Winter Breakfasts

by
fernando-lavin-nowTu3Mo5ls-unsplash

Are you relying on toast and cereal most mornings?

Maybe breakfast has become a coffee and a cinnamon bun grabbed on the run.

Perhaps you’re skipping it altogether because mornings are busy and you’re not quite sure what to eat.

These are all really common stories I hear in clinic.

One of the simplest and most effective changes I often recommend is building a more nutrient-dense, protein-rich breakfast.

It might sound like a small thing, but it can have a surprisingly big impact on energy, cravings, appetite, blood sugar balance, mood and hormone health.

And the good news? It doesn’t need to be complicated.

If you’re looking to mix things up this winter, here are three simple breakfast ideas you might like to add to your rotation.

1. Egg & Vegetable Muffins

A great make-ahead option for busy mornings.

Simply combine eggs with grated zucchini, spinach, herbs and a little feta or ricotta, then bake in a muffin tray. Store them in the fridge and reheat as needed.

2. Chia & Hemp Breakfast Pot

This one takes just a few minutes to prepare the night before.

Combine chia seeds, hemp seeds, oats, soy milk and a sprinkle of cinnamon in a jar or bowl. Leave overnight and top with warm stewed berries and a handful of nuts in the morning.

It’s comforting, nourishing and packed with fibre, healthy fats and protein.

3. Soup (or Dinner) for Breakfast

This is probably my personal favourite.

Who says breakfast foods have to look like breakfast?

A bowl of soup, leftover casserole, slow-cooked meat, roasted vegetables or a nourishing miso soup with tofu or chicken can make an incredibly satisfying start to the day.

Many traditional cultures eat savoury meals in the morning, and there’s no rule that says you can’t too.

The best breakfast is the one that leaves you feeling satisfied, energised and nourished for the day ahead.

Remember, it doesn’t have to be perfect. Small changes, repeated consistently, can make a real difference over time.

If you have a breakfast you’re loving at the moment, I’d love to hear about it.

Sticky Tofu and Eggplant

by
IMG_3685

Adding soy to your diet during perimenopause can support hormonal balance and promote overall health, offering a plant-based source of protein and beneficial isoflavones that may help reduce symptoms and support bone health.

Ingredients:

  • 2 medium-sized eggplants

  • 750g organic non-GMO hard tofu

  • 8 tbsp tamari (or soy sauce)

  • 6 tbsp extra virgin olive oil

  • 5 tbsp pure honey (or rice malt syrup)

  • 5 tbsp grated fresh ginger

  • 1/4 cup sliced spring onions (green ends only)

  • Pepper, to taste

  • Sesame seeds (for sprinkling)

  • Nori sheets (cut into small squares for sprinkling)

  • Brown rice (to serve)

  • Easy greens (to serve, such as spinach or bok choy)

Method:

1.Preheat oven to 200°C (fan-forced).

2. Prepare the ingredients:

    • Chop the eggplants and tofu into 2-3 cm cubes.

    • Place them in a baking dish.

3. Make the marinade:

    • In the baking dish with the eggplant and tofu, add tamari, honey (or rice malt syrup), grated ginger, and olive oil.

    • Season with pepper and toss everything together to coat evenly.

4. Bake:

  • Place the dish in the oven for 30-35 minutes.

  • After 15 minutes, take the dish out and toss the contents to ensure even cooking.

5. Add sesame seeds and nori squares:

  • After 25 minutes, sprinkle sesame seeds and nori sheets (cut into small squares) over the dish.

  • Toss everything gently to coat them in the marinade.

6. Increase temperature:

  • Raise the oven temperature to 220°C and bake for another 5-10 minutes, or until everything is golden, sticky, and lightly crispy.

7. Serve:

  • Once cooked, remove from the oven. Top with sliced spring onions.

  • Serve with a side of brown rice and greens of your choice.

Addressing Bone Health in Perimenopause.

by

Bone Health and Perimenopause

joyce-hankins-IG96K_HiDk0-unsplash

Addressing bone health during perimenopause is a critical step to ensure healthy aging. I don’t know about you, but I am keen to prevent any risk of weak bones as I get older. 

As estrogen levels naturally decline during perimenopause, bone density can decrease, increasing the risk of osteopenia and osteoporosis.

Osteo what? Don’t know what I am talking about, read on….

Estrogen helps with calcium absorption and prevents bone breakdown, so as it naturally declines we want to ensure your protecting your bones with proper nutrition and lifestyle.

What is Osteopenia?

  • Osteopenia is a condition with lower-than-normal bone mineral density, not yet osteoporosis.
  • Prevalence: 50% of postmenopausal women in Australia are diagnosed with osteopenia.

Risk Factors: 

  • Menopause ( the natural decline in estrogen) 
  • Inadequate calcium in diet.
  • Lack of exercise – especially weights.
  • Smoking
  • Family history of osteoporosis

The Role of Calcium

Calcium is crucial for strong bones, and perimenopause makes it harder to absorb.

Ensure you get enough to prevent bone loss.

Recommended Intake for Women Over 40:

1,200 mg daily

    ———————————————————————————————————————————————

Calcium-Rich Foods:

  • Cheddar Cheese (100g, ½ cup) 763mg
  • Sardines (100g, whole, raw) 725mg
  • Prawns (100g, raw) 583mg
  • Canned Sardines (with bones) (110g, 1 tin) 325mg
  • Tofu (100g, firm) 320mg
  • Feta Cheese (100g, ½ cup) 315mg
  • Nori Seaweed (100g) 310mg
  • Fortified Soymilk (1 cup) 299mg
  • Cow’s Milk (1 cup) 275mg
  • Almonds (100g, raw) 265mg
  • Oysters (100g) 229mg
  • Yogurt (125g, ½ cup) 219mg
  • Pink Salmon (canned) (100g) 191mg
  • Snapper (100g, baked) 168mg
  • Chinese Cabbage (bok choy) (110g, 1 cup) 158mg–

Don’t Forget Vitamin D – Vitamin D helps calcium absorption. 

Get it from:

  • Sun Exposure: 10-30 minutes daily.
  • Foods: Fatty fish, egg yolks, fortified foods.
  • Supplements: May be necessary if levels are low.

The Risks of Low Calcium

Without enough calcium, you’re at risk for:

  • Osteoporosis: Weak, fragile bones.
  • Bone Density Loss: Increased risk of fractures.

What You Can Do Now

  1. Consult your preferred health care provider (Naturopath, nutritionist, GP, or dietician) : Discuss your calcium and vitamin D needs.
  2. Eat calcium-rich foods: Include them regularly in meals.
  3. Exercise regularly: Weight-bearing and impact exercises support bone health.
  4. Consider a bone density test: Get checked for osteopenia or osteoporosis risk.

Lifestyle Tips:

  • Exercise: Focus on weight-bearing and strength-training exercises.
  • Limit Alcohol: Excessive alcohol weakens bones.
  • Manage Stress: Stress affects bone health, try yoga or meditation.
  • Quit Smoking: Smoking accelerates bone loss.

Stay proactive for strong bones and healthy aging!

By making small adjustments to your diet and lifestyle, you can reduce bone loss and protect your bones for the future.

Additional Resources:

  • Osteoporosis Foundation Calcium Calculator: Link
  • Osteoporosis Australia: Helpful info on prevention and treatment.

 

Calcium rich recipe ideas

Quinoa Porridge with Almonds and Chia Seeds

Ingredients:

  • 1/2 cup cooked quinoa
  • 1 cup unsweetened almond milk (calcium-fortified)
  • 2 tbsp chia seeds
  • 1 tbsp almond butter
  • 1 tbsp maple syrup or honey (optional)
  • 1/4 cup almonds (sliced or chopped)
  • A pinch of cinnamon

Preparation:

  1. In a small saucepan, heat almond milk and bring to a simmer.
  2. Add cooked quinoa, chia seeds, and cinnamon. Stir and cook for 3-5 minutes until thickened.
  3. Remove from heat and stir in almond butter and maple syrup or honey.
  4. Top with almonds for crunch and extra calcium.

Nutritional Breakdown:

  • Protein: ~30g
  • Calcium: ~400mg
  • Calcium from quinoa, almond milk, chia seeds, and almonds.

   ————————————————————————————————————————————–

Tofu & Broccoli Stir-Fry with Almonds

Ingredients:

  • 1 cup firm tofu (around 250g)
  • 2 cups broccoli (cooked)
  • 1/4 cup almonds (raw, chopped)
  • 1 tbsp sesame oil
  • 1 tbsp tamari (gluten-free soy sauce)
  • 1 tbsp rice vinegar
  • 1 clove garlic, minced
  • 1 tsp grated ginger
  • 1/2 cup bell peppers (sliced)

Preparation:

  1. Press tofu to remove excess moisture, then cut it into cubes.
  2. Heat sesame oil in a pan, then sauté garlic and ginger until fragrant.
  3. Add tofu and cook until golden brown on all sides.
  4. Add broccoli and bell peppers, and stir-fry for another 5-7 minutes.
  5. Drizzle with tamari and rice vinegar, then top with chopped almonds.

Nutritional Breakdown:

  • Protein: ~30g
  • Calcium: ~400mg
  • This meal offers calcium from tofu, broccoli, and almonds.

Freekah Salad

by
27A1CED9-EA2B-4E93-9ADC-416D8041FD85_1_105_c

Freekah Salad

I have been making this one for nearly 15 years and it never get’s old.
It’s quite dense (with grains) so goes well with a light green salad and protein.
This was first inspired by my friend Caz’s party many moons ago. 
I hope that you enjoy it as much as I have.

Ingredients:

  • 300g freekah grain (or pearl barely as alternative)
  • 100ml extra virgin olive oil
  • 1 lemon, juiced
  • sea salt and cracked pepper
  • 1 red onion, finely diced
  • 1 large bunch of flat leaf parley, chopped
  • 50g almonds, roughly chopped and toasted.
  • 100g marinated sheep’s fetta, crumbled
Instructions:
  • Bring large pot water to boil on high heat
  • Add freekah, reduce heat to low and simmer for 40min or tender
  • Drain well and place in serving bowl while freekah is warm, add olive oil, lemon juice, salt and pepper
  • Toss through onion and parsley, then top with toasted almonds and fetta

Wombok salad

by
146B53A6-9261-4B93-B0C8-F0410263336F

Wombok Salad 

Quantity and ratio’s of ingredients can be worked out as you go ( the way I alway’s cook)
Trust your instinct on how it will taste best.

The Salad:

  • Wombok, sliced thinly.
  • Spring onion chopped.
  • Coriander, chopped. 
  • Crispy shallots, sprinkle over. 
  • Sesame seeds, toasted and sprinkle. 
  • Roasted almonds – chopped.
Dressing:
  • Sesame oil
  • Coconut aminos 
  • Squeeze of Lemon 
  • Oooh I also used pomegranate vinegar sometimes & that gives it extra zing!

Festive Salad – Pearl cous cous, pomegranate and halloumi.

by
PXL_20240123_081908059

Ingredients:

The Salad

  • Seeds from one whole pomegranate.
  • 2 x small cucumbers, chopped.
  • 1-2 cup of cooked big couscous (depends how couscous heavy you want it).
  • Approx. 200g  halloumi, chopped into small strips and cooked on high in a fry pan until golden.
  • 1-2 heaped cup of spinach leaves, chopped (depends how spinach heavy you want it).
  • 1/2 cup of parsley leaves, chopped.
  • 3/4 cup of toasted walnuts, I heat them in a fry pan on low with some maple syrup of honey drizzled on top (optional).

The dressing

  • 1/4 cup of lemon juice 
  • 3.4 cup of olive oil
  • 1 heaped tsp of seeded mustard
  • 1 heaped tsp of honey
  • 1 whole clove of garlic for flavour.
  • Salt and pepper.

Instructions:

  • Prepare and mix all the salad ingredients together in a bowl.
  • Add all the dressing ingredients to a small jar and shake well.- Taste and tweak to your flavour preference.
  • Add dressing to salad and toss 

Sleep Support ideas

by

SLEEP!

LCH_Challenge3

SLEEP can be a real challenge for women during perimenopause. It often makes other symptoms worse and impacts on quality of life.

When sleep is bad everything can feel bad!

When sleep is good everything can feel good!

Let’s explore a few ways you can support you body with simple lifestyle medicine to improve sleep!

SLEEP SUPPORT IDEAS

>Eat early. This impacts your heart rate variability and quality of sleep. Try it!

>Ditch alcohol. Your body find it hard to rest when you have consumed alcohol. It impacts on Heart rate variability, liver and your ability to get deep sleep.

>Ditch/reduce caffeine. Have it early in the day to avoid it impacting sleep. Consider trialling a week without it and see if it impacts your sleep at all?

>Avoid sugar before bed. One reason to do this is, it can cause a blood sugar drop in the night and this can wake you up.

>Exercise during the day. Helping the body to settle to sleep and stay asleep.

>Go for a stroll after dinner. Helps balance blood sugar and calms the nervous system.

>Avoid screens and bright lights before bed. The level of light at night impacts our sleep hormones.

>Go to bed at the same time and wake at the same time. Stick with the new routine so your body starts to create a rhythm.

>Use Natural medicine. Consult with a naturopath for guidance and safety but you could consider trying things like magnesium and glycine. Relaxing herbs like passiflora and hops to help calm the body to fall asleep and stay asleep.

>Try meditation before bed. Or try when you get home from work to help switch the body into the branch of the nervous system that can relax and prepare for sleep. As little as 5 minutes can help.

If sleep is something you struggle, it often requires a multifaceted approach. 

Give one or some of these a try and see how you go. 

Need more guidance and support? Book in for a Naturopathic consultation. 

Gut Health and it’s impact on your Perimenopause experience.

by

Gut Health and Perimenopause

Food is one of the most power tools you have to influence your metabolic and overall health in perimenopause, but it must to go hand in hand with solid digestive function and a healthy microbiome.

 

We want to ensure we are breaking down and absorbing the nutrients from our food, we want to make sure we do everything to support the immune system (reducing inflammation) and optimising the synthesis and regulation of hormones and neurotransmitters.

 

We often assume that digestion is on auto pilot but like a lot of things in perimenopause, what you previously got away with, you no longer can. For example, I feel like I used to get away with eating at my desk or even in the car but now I suffer digestively.

Here are a few issues I often see override and impair the process of digestion.

 

1.     Stress. Hence why I can’t eat in the car or at my desk. Both places I am on high alert and ready for action, not in a state of ‘rest and digest’. It makes sense!

2.     Not chewing your food. This is an essential part of the digestive process often missed.

3.     Low stomach acid. It’s thought that a large proportion of the population has low stomach acid despite acid blockers being one of the most prescribed medications.

4.     Poor bile flow. Made in the liver and stored in the gallbladder, bile is responsible for helping fats become absorbable.

 

When our digestion is poor, it can influence our overall health.

 

It impacts on the state of the microbiome, shifting it away from having a diverse range of health inducing gut bug – into a state we call, dysbiosis.

 

Dysbiosis – An imbalance of good and bad bacteria

 

The gut microbiome can influence our experience of perimenopause symptoms. Introducing………

 

THE ESTROBOLOME is a collection of bacteria in the gut which is capable of metabolising and modulating the body’s circulating estrogen.

 

In short, the gut microbiome has a strong influence on estrogen levels – which in turn can impact weight, libido, PMS, heavy bleeding, mood and our overall experience of perimenopause and ageing.

 

Utilising microbiome testing is a great way to understand exactly what you are dealing with and what leavers you have to pull to support your health. Weather you do it now or later down the track, I highly recommend my perimenopause clients do it at some stage. It provides insight that we otherwise can only guess – It allows targeted dietary treatment to optimise your microbiome. If this is something you are interested in and want to know more, definitely reach out to me.

Here are some simple habits you can follow to support digestion and the microbiome:

 

1.     Include foods that support digestion and the microbiome.

Fermented foods – kimchi, kefir, sauerkraut, yoghurt.

 

2.     Use Herbs for digestion.

Include- chamomile, dandelion root, ginger, milk thistle, gentian, fennel and peppermint.

 

3.     Support the liver by eating bitter foods, citrus fruits, cruciferous veggies (broccoli and arugula) and berries.

 

4.     Avoid foods and drink that harm the gut – alcohol, excess caffeine, sugary drinks, processed foods, gluten and fried foods. Also avoid over drinking around mealtimes to allow digestive secretions to do their job.

 

5.     Make fibre your friend:  Veggies, fruits, whole grains, legumes, nuts and seeds. Take the goldilocks approach with your fibre intake, you can overdo it so go low and slow as you introduce more to ensure you don’t overdo it.

Perimenopause and cholesterol

by

Perimenopause and cholesterol changes

LOUISASM55

If you are a woman somewhere on your journey to menopause there may come a time when you see a change in your cholesterol levels increasing!? 

 

How can this be you may ask? 
You haven’t made any changes to your diet, to your exercise or your lifestyle!!
What is going on?
 
This is something I am seeing in my perimenopause/post menopause clients lab results quite often.
 
Why is this happening?
 
When estrogen start’s to decline and go away we often see it impact on lipids.

Endogenous estrogen is a powerful antioxidant and for all those years it’s presence promoted good cholesterol over bad cholesterol.
 
So, what can we do to prevent this onset?
 
There’s are some important nutritional interventions to consider:

Click here to learn the 4 things you can do!

 
  1. VIT D: The higher the levels of Vitamin D the lower level of adiposity, triglycerides and LDL levels. Get your Vitamin D levels checked next time you get your bloods done. Supplement and get out in the sun safely if you need to.
 
  1. OMEGA 3: A diet rich in Omega 3 is protective. Make Omega 3’s apart of your daily diet.  Wild caught salmon, chia seeds, flax seeds and walnuts.
 
  1. ANTIOXIDANTS: A diet rich in antioxidants is extremely helpful. Eating lots of fruits, veggies, nuts, seeds and legumes.
 
  1. PROBIOTICS: A diet rich in pre and probiotic is beneficial. Eating a variety of pre biotic and fermented foods.

 

 

I’m back offering 1 on 1 Perimenopause support consultations this month.

If your keen to optimise you health and vitality in this important and often challenging life stage, book in for your initial session. I can’t wait to meet you!

Find out more here!!!

It you have sense that there is something going on with your health (and hormones) and your not getting the support you want then seek a different health care practitioner until you find what feels best for you.

Feel free to reach out if you have any questions about what Naturopathy may have to offer you on your health journey?

Alternatively, you can book in an initial Naturopathy session or join my perimenopause pathway.

Is it my hormones?

by

Is it my hormones?

PXL_20210521_024719302

Have you ever been to the health professional to discuss cyclical  symptoms like anxiety, fatigue or depression to either have your concerns disregarded as “in your head” or been offered the pill or an anti-depressant despite you telling them that not what you’re looking for?

I hear these stories every day from my clients.

It is so common for women to be told their hormonal symptoms are “all in your mind” or because they can’t cope with current lifestyle pressures and stress.

I hate to imagine a woman walking away from the clinic feeling confused or second guessing her sense of understanding her body and trusting her ability to tune in to what may be going on.

Why is it that women need to speak to healthcare professionals about their health (often hormonal symptom’s) multiple times before they are taken seriously? Many jumping from practitioner to practitioner, being misdiagnosed or prescribed an unwanted medication.

The problem may lie in the fact that GP’s and other health professionals only have so many tools, training and treatments to draw on and it might not be the right fit for you on this occasion?

Today I thought it might be helpful to shine a light on  some of the most common symptoms and causes of hormone related issues.

Remember, hormones are chemical messengers.

Like a text message from one part of the body to another.

For example, you brain sends hormones to your ovaries, adrenals, pancreases, thyroid and they respond by sending out different hormones.

Lots of texts shooting around the body!!! Ha!!

The hormones relating to the menstrual cycle include GnRH, LH, FSH, Oestradiol (estrogen), and progesterone.

These hormones behave differently at different stage of your menstrual cycle and at different life stages.

Some symptoms of a hormonal imbalance in women include: 

  • Heavy or frequent periods
  • Stopped or missed periods.
  • Hair loss or thinning
  • Pain during sex
  • Weight gain
  • Night sweats
  • Skin tags
  • Darkening of the skin in the neck creases, groin or underneath the breasts 
  • Acne on the face, chest, or upper back
  • Excessive hair growth on the face or chin
  • Mood changes – anxiety, irritability, depression, sadness.
  • Fatigue
  • Brain fog
  • Vaginal dryness/atrophy
Some causes (or contributing factors) to hormonal disruption.
  • STRESS – one of the major culprits for causing hormonal disturbances.
  • DISORDERED EATING – under eating, skipping meals and overeating or binging can be another stress on a women’s body.
  • TAKING HORMONES – BIRTH CONTROL PILL Despite its benefits in certain circumstances it can have negative consequences for some women.
  • ENDOCRINE DISRUPTING CHEMICALS  chemicals in your body and home care products can have a direct impact.
  • POOR NUTRITION – excess sugar, low quality fat in diet, nutrient deficiency or food allergies may contribute to hormones issues month to month.
  • GUT AND DIGESTIVE ISSUES – dysbiosis, poor absorption and constipation can impact hormone production and detoxification.
  • EXCESS EXERCISE – too much exercise can be a major stress on the body.

The symptoms and causes of hormone disruption are not limited to these but I have highlight some of the most common ones to consider.

 It always come back to the unique individual and establishing a clear understanding of symptoms, health history and current lifestyle etc.

It is always a good idea to start tracking your symptoms and your cycle (if you have one) so you can gather data and tune into your body messages a little more before visiting your health practitioner.

It you have sense that there is something going on with your health (and hormones) and your not getting the support you want then seek a different health care practitioner until you find what feels best for you.

Feel free to reach out if you have any questions about what Naturopathy may have to offer you on your health journey?

Alternatively, you can book in an initial Naturopathy session or join my perimenopause pathway.

Online Program

a Way to Wellness

Transform your health & wellness!
Self Paced Online Program Available Now.

Find out more...

Sign up to my

Newsletter