How to nourish ourselves through menopause

It’s easy to feel overwhelmed when we think about our ‘diet’.

When we are feeling awful, no energy and craving carbs sugar like its crack cocaine the last thing we want to hear is.

“You just need to give up sugar, caffeine, gluten, dairy, grains, breathing….”

This is the last thing we want to hear right?

Yes, nutrition makes a HUGE difference to our menopause symptoms and our health and wellbeing.

But most women will find big change hard and short lived.

I advocate adding nutrients into the body FIRST before removing anything.

This doesn’t work for everyone but it really helps many of my clients.

Give the body what it craves; a rainbow of veggies, organic meat, water, healthy fats like avocado and olive oil oh and a little dark chocolate 😉

Once your body starts to get the nutrients it craves then your cravings for junk/processed/sugary for will naturally reduce without you feeling deprived.

it’s much more intuitive and you stand much more chance of sticking with it.

Feeling good is addictive but it feels impossible when you are feeling pants!

Make small changes 🙂


Coconut and nut butter fat bomb recipe

I don’t often post recipes as I am building up a library on my Nutritional Therapy website before I launch it. I do have one recipe book call Feel Fabulous which will be on sale in the next week or so and I am slowly putting together a recipe book aimed at women for womens health.

Anyway, I do love cooking and experimenting and I made these super tasty ‘fat bombs’ at the weekend. My default comfort food is carbs and sugar but they mess with my mood, energy and gut health. Once of the ‘tools’ or ‘hacks’ I use to help those pesky cravings is to eat a fat bomb. They really help 🙂

My 15 years old daughter loves these 💚





















Makes 12

These took me 20 minutes to make (you need a food processor) plus time for 1 hour chilling (you can chill while the bombs chill)


  • 1.5 cups of dried shredded coconut
  • 1/4 cup of virgin coconut oil
  • 1/4 cup organic crunchy nut butter
  • 1/4 to 1/2 teaspoon of cinnamon (depending on your preference)
  • 1 teaspoon vanilla extract
  • pinch of sea salt

For the chocolate ‘icing’

  • 1/4 cup coconut oil
  • 1/4 cup organic butter
  • 2 tablespoon cocoa powder
  • 1-2 teaspoon of maple syrup

You will need silicon mini muffin/fairy cake moulds or ice cube trays.


  1. Preheat the oven to 180∘
  2. Spread the coconut flakes evenly on a baking tray and lightly toast for 6-8 minutes, giving them a stir half way through. You need to watch they don’t burn 🙂
  3. Once toasted,remove from the oven and place in your blender/food processor and pulse until finely cut and starting to go mushy.
  4. Add the coconut oil and mix to blend.
  5. Add the cinnamon, salt and vanilla extract.
  6. Add the nut butter and mix it in but not too much so you keep that lovely crunch
  7. Pour a thin layer into each mould.
  8. Pop these into the fridge to chill for 30 minutes while you prepare the chocolate ‘icing’

Chocolate icing

  1. Mix the coconut oil, cocoa and maple syrup until blended and smooth.
  2. Spread thinly over the well chilled first layer and pop back in the fridge for another 30 minutes.

Once they have set hard pop them out of the moulds and store in a glass container in the fridge.

Enjoy the smooth, chocolatey, melt in your mouth deliciousness.

Let me know what you think of them
T x







Quit the snack habit for weight loss – by Ruth Smethurst

Quit the snack habit for weight loss – by Ruth Smethurst

Quit the Snacks Habit for Weight loss – Body Synergy Fitness

Teas to help menopause symptoms

Teas to help menopause symptoms

Teapot with bouquet of various herbs and splash isolatedThe health benefits of tea have been appreciated for thousands of years. The Japanese call their tea ceremony the Way of Tea, usually using Matcha tea. It’s not just about drinking the tea, it is the ceremony and presentation of the tea that is just as important. The Chinese also have tea ceremonies and use teas as part of Traditional Chinese Medicine.

I married my Chinese husband (who is Scottish!) in a castle in Scotland back in 1999. My mother in law organised a Chinese Tea ceremony to take place. We bowed and served tea to all our relatives as a form of respect. It certainly was a fusion of cultures; kilts and Chinese traditions!

I love my teas and have many different types as you can see in the photo. In the mornings I love to make a pot of my favourite brew which is currently called Morning Kiss (green mate, lemon grass, nettle leaves, tulsi, guaran-seed, red sandlewood, lemon grass, gingko leaves, spirulina, kombucha, marigold petals) 🙂 I light a candle and give thanks for all that I have in my life.20150429_090047

Anyhoo…..back to the teas!!


Black Cohosh

Black Cohosh root is a herb that is mainly found in North Eastern America and parts of Canada. It is most commonly known for helping women with PMS and Menopause symptoms (hot flushes, night sweats and irritability). It is reported to help with mood, inflammation, headaches and sore muscles.


I have dried ginseng root that my mother-in-law gave my husband to drink. Unless I make it for him he usually chooses to drink coffee (smacks forehead with hand!). It doesn’t make tea like you would get from a teabag. It makes an infusion. I really like it and it gives me a lift. Note: if you are prone to insomnia it may not be the best herb to use as it can be stimulating

Check out this blog to find out more benefits https://www.organicfacts.net/health-benefits/beverage/health-benefits-of-ginseng-tea.html

Chasteberry (also known as vitex agnus-castus)

Chasteberry (the name of the berry found on the Vitex plant) ) is another well known herb used for treating female hormonal imbalances.

Here is a link to all the wonderful benefits http://www.naturalalternativeremedy.com/chasteberry-benefits-and-side-effects/


Maca is a root which is also sometimes called Peruvian Ginseng. It is an adaptogen which means it contains compounds that help the body bring itself back to homeostatis (balance).

I use maca as a supplement in powder form in my menopause cocoa drink. I’ve not tried to make it as a tea (yet)

Here is a link for more information http://wellnessmama.com/8254/maca-herb-profile/


Valarian tea is an well known old remedy which can ad sleep; especially helpful if you take time to fall asleep. Disturbed sleep is the bane of many menopausal women so it may help with sleep quality


 Dong Quai

Dong Quai is Chinese herb known for treating women’s hormonal issues including low libido, PMS and menopause. It is used among Chinese women as a daily tonic (I’m not surprised as it’s a reported aphrodisiac ;-))



Tulsi Tea (also known as Holy Basil)

I’ve been using and recommending Tulsi tea for many years. I drink it every evening as I find it very relaxing. It is another adaptogen and helps the body be more resilient to our modern day stresses. As we get older and enter the peri-menopause years our body’s tolerance to ‘stress’ lessens so this herb can be beneficial.

This link show you all the lovely benefits like digestive health, immunity boosting, blood sugar level balancing, supports respiratory system and more



I am not a herbalist and I always recommend that you seek professional advice when trying any new herbs and supplements


Does caffeine make you gain the middle age spread?

Does caffeine make you gain the middle age spread?

Mature woman drinking tea or coffee..When I gave up drinking alcohol six years ago I became a bit of a tea buff. It became my new thing.

Instead of a wine collection in my cupboard I have an assortment of mainly herbal teas.

But over the last year or so I have be drinking lots more strong coffee and builders tea.

The addict in me enjoyed the high of caffeine, the buzz. I needed it to get through my day.

My caffeine tolerance went up and I needed more and more. My mornings were a struggle without the bump of a cuppa.

The extra caffeine was taking it’s toll on….

  • my already frazzled adrenal glands
  • my blood sugar levels
  • my expanded waistline
  • the quality of my sleep
  • the load my liver has to deal with

But I LOVED it, the thought of giving it up brought me out in a cold tea sweat.

Uh oh….

So a few weeks ago I started to cut down my intake gradually.

I knew from past experience that if I just stopped I would have the mother of all headaches and feel lousy!

Back came the lemon and cayenne pepper first thing in the morning.

Then redbush replaced my regular black tea.  I’m down to one cup of weak green tea per day.

The  first few days were HARD, I really wanted caffeine in the afternoon because I felt sooooooo tired.

But I’ve persevered and I feel much better. I can feel my natural energy and I know my body is thanking me.

Why you should considering reducing or eliminating caffeine 

  1. We can tolerate caffeine more in our youth but as we head into peri-menopause and post menopause our tolerance drops
  2. It taxes our already overloaded adrenal glands which are working hard to take up the slack from our waning ovaries.
  3. It can make us hold on to belly fat due to caffeine raising our stress hormone cortisol levels. High cortisol = belly fat
  4. It is a common trigger for hot flushes
  5. It affects our sleep, even if you don’t wake up it will affect the quality of your sleep. Deep sleep is needed for weight loss and cognitive health.
  6. It messes with our blood sugar levels. Caffeine pumps up our blood sugar levels and when they crash back down we either reach for the cookie tin or our body has to use adrenaline to push the levels back up. Worst case scenario is that this blood sugar imbalances lead to insulin resistance which equals belly fat.
  7. Caffeine reduces blood flow to your brain which won’t help our meno-fog symptoms
  8. It wires you out and can inhibit your body’s ability to be calm

 You can do it!

So can you start to reduce or eliminate your caffeine consumption? It’s worth a try right? If you are a caffeine head then I would suggest cutting back slowly as stopping suddenly can make people feel really ill!

Start swapping teas and coffees for naturally decaf teas/coffees. See link to tea blog for ideas.http://wp.me/p5zNC2-fM

Regular decaf tea and coffee are not great as they contain many chemicals used to extract the caffeine.

Click here to read the benefits to menopause and hormonal balancing that different teas can bring. Tea is big business and there are so many to try.

Friday Recipe – Healthy and belly busting breakfasts for everyone

Friday Recipe – Healthy and belly busting breakfasts for everyone

It’s Friday – yay! Don’t know about you guys but my weekends are precious especially now that I’m back at college.

Time is something we can’t ever get back.

I don’t like to spend loads of time cooking at the weekend, I’d rather spend time with the fam or doing stuff.

Occasionally if I’m in the mood I’ll spend a little more time cooking and I especially like baking which is not so good for my post -meno belly.

I like to eat well and eat foods that make me feel awesome (which is handy considering I’m spending 3 years studying naturopathic nutrition) so I am always on the look out for new recipes to try.

Breakfasts seem to be a tricky one for my clients to get their heads around, especially if they don’t have much time in the morning.

So here are some ideas to titillate your taste buds, put a zing in your cells and a happy belly muesli with fruits

Vanilla almond chia breakfast This is great as you can make it the night before and add the fruit in the morning. You could take it to work in a cute glass jar.


Green Smoothie no list would be complete without a green smoothie! This one is super simple and I love deliciously Ella’s recipes


Sweet potato brownies – for breakfast, maybe not everyday but why not? I found this whilst i was researching (drooling) on DE website. I’m so going to make these for my classmates when i’m next in school


Huevos Rancheros with Guacamole If you have more time how about this one? I love eggs…. full of protein and yummy fats and keeps you full for a.g.e.s.


 Paleo Bread – I have to confess I am a toast-a-holic. My last meal will be toast with butter and jam!!

This is a better alternative to regular, processed wheat loaded bread which may give you a bloated belly and play havoc with you blood sugar levels


So there were a few recipes to try, there are so many options to try. If your breakfast is boring, processed cereal, which really won’t give your body the nutrients it craves, then give these a go.

Your body will thank you.

That’s me for today as I have two hungry teenagers that need feeding!!

Wishing you a wonderful weekend

Tanith x