Penarth Nutrition, All appointments now ONLINE. Penarth Physiotherapy Practice & Pilates Studio The Courtyard Victoria Bridge, Penarth (2026)

Gain more energy, improve digestion, manage weight, and balance mood with easy to follow nutrition and lifestyle solutions.

04/10/2026

One thing that can be overlooked with GLP-1 medication is just how different eating can feel when appetite is suppressed.

You know what a healthy meal looks like but a plate of food you once would have eaten quite comfortably can suddenly feel enormous.

🥪Chicken salad and sourdough
🥗 A Buddha bowl
🥣 Porridge loaded with fruit, nuts and seeds
🥘Roast dinner with all the trimmings

These are all perfectly nutritious choices but when you’re full after a few mouthfuls, the volume of food can become a problem.

This is where I think nutrition advice needs a little more nuance.

In clinic I work with my clients to find smaller amounts of nutritious foods they enjoy more nutritionally useful.

That might mean choosing cooked rather than raw vegetables, simplifying a meal, reducing the bulky components or choosing foods that provide more nutrition without requiring a large volume.

For example, grilled fish with roasted vegetables and a small portion of potato may be much easier to manage than a huge Buddha bowl.
Neither option is better they’re simply different in volume, texture and how much food you have to eat.

Eating less because your appetite has changed isn’t the same as deliberately trying to eat as little as possible.

Hope this helps- let me know if you have any questions
Caren 🍏

27/09/2026

After 15 years of working with clients (😲) one thing that’s become clear is that most people don’t need more nutrition information.

They already know they should eat more vegetables, they’ve heard about protein, fibre, blood sugar, healthy fats, exercise and sleep.

The difficult bit is working out:

✳️What actually matters for me?
✳️Where should I start?
✳️What will make the biggest difference without making my life more complicated?

That’s where I think personalised nutrition can be useful because the right advice on paper isn’t necessarily the right advice for you.

Your appetite, lifestyle preferences, health goals, sleep, activity and eating patterns all matter and sometimes the most useful thing we can do is simplify, rather than adding in another list of things you should be doing.

So if you feel like you’re constantly being given more nutrition advice but still unsure what you should actually change and that’s something I can help with.

You don’t need to do everything, you just need to work out what matters most.

17/06/2026

🧀Jarlsberg is a Norwegian cheese that is particularly rich in types of vitamin K2 which are produced by the bacteria used during fermentation.

🦴Vitamin K2 helps activate osteocalcin, a protein involved in bone formation. Once activated, osteocalcin can bind calcium and help incorporate it into bone tissue.

👩🏻‍🔬A 2022 randomised clinical trial found that daily consumption of 57g of Jarlsberg significantly increased osteocalcin and bone turnover markers in healthy women. The effects were not seen in those eating Camembert, which has similar fat and protein content but no vitamin K2.

👩🏻‍🔬The researchers also identified a compound called DHNA produced during Jarlsberg’s fermentation process which may contribute to these effects beyond vitamin K2 alone.

⁉️However….
The research is small, relatively short term and more studies are needed before firm conclusions can be drawn.

💁🏻‍♀️But my take is that the mechanism is plausible, the findings are interesting and Jarlsberg is also a good source of calcium and has protein.

🛒As I’d be buying cheese anyway, Jarlsberg is a sensible choice as part of a varied, bone friendly diet.

🧀It’s not a magic bullet but it might just be the most interesting cheese in the supermarket.

Save this if you’re building a bone-friendly plate and follow along for more in this series.

28/05/2026

Our bones breakdown and rebuild themselves everyday but as we get older process slows down which can lead to a decline in bone density.

To support bone health we need a combination of nutrients (not just calcium).

An eating pattern based on brightly coloured plants, healthy fats, legumes and quality protein will provide a good range of bone supporting nutrients. This type of diet can also help to reduce inflammation in the body and has been associated with higher bone density and fewer fractures.

I’m going to mention protein again! It’s a fundamental building block for the bone matrix. Protein intake also stimulates the production of osteoblasts, which are the cells responsible for bone formation.

And of course we all need to be moving our bodies. Weight-bearing exercises play a crucial role in preserving bone density and promoting overall bone health.

This is part of an ongoing series on bone health for women over 40. Save this one and follow along 🦴

18/05/2026

There are lots of discussions around menopause and weight gain but I would love women to think about their bones and muscles!

🦴Bone loss can have a huge impact on our long-term health, mobility, strength and independence.

🥛In terms of nutrition one of the biggest misconceptions is that bone health is just about calcium - but protein intake is incredibly important too.

🧱Bone is built on a collagen rich protein matrix and muscle strength helps to stimulate and protect bone through movement and resistance exercise.

💪🏻This is one reason why preserving muscle mass becomes so important during and after menopause.

⭐️Some of the things I focus on personally and discuss regularly with clients include:
 • Adequate protein intake • Resistance training & impact • Calcium-rich foods • Gut health • Blood sugar balance • Anti-inflammatory foods • Eating enough overall • Sleep and recovery

This is an area I’ll be talking about more because I think we need a much broader conversation around bone health in women over 40.

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All Appointments Now ONLINE. Penarth Physiotherapy Practice & Pilates Studio The Courtyard Victoria Bridge
Penarth
CF643

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+447999552473

Website

http://www.penarthnutrition.co.uk/

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