Nicola Ralph Nutritional Therapy

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Nicola Ralph Nutritional Therapy

Overwhelmed, confused, want to ditch the fads and find a solution that works for you? I can help.

01/04/2024

In March I turned 45. Officially middle aged and most definitely staring perimenopause in the face!

What does this mean for me? It means that I know I need to look after my health, focus on stress management, sleep, blood sugar control, and exercise.

No one is perfect. And I certainly don’t practice what I preach every single day. And that’s ok. It’s about doing our very best.

As we head into spring, finally 🌸🌺🌻 I have decided to prioritise getting my exercise right. Consistency and resistance training are my number 1. Weight bearing exercise is so important especially as we move into perimenopause and menopause, to support our hormones, bone health, metabolism and so much more. Plus, for me and anyone else who has A LOT of experience of stress, weights are always going to be better than high intensity cardio which can trigger the release of the stress hormone cortisol.

I personally follow Caroline Girvan and have been doing her YouTube and app workouts for over a year. I recommend her channel to any client I have who needs to add in some resistance training to their routine but doesn’t feel ready to join a gym. There is always a way and it doesn’t have to be expensive.

Here’s to heading into the summer feeling energised and healthy!

19/12/2023

Ok, so hands up, I confess, I fell off the wagon. My advent tips and challenges were getting posted daily. I scheduled the first half, thinking I was being so organised and clever,🤓 loving the countdown.....and then....... life happened. Scheduling the second half or just posting daily got forgotten in the hubbub of catching up with clients before the Christmas break, and getting everything done.

This made me think. I've slipped up. Had one of those weeks. Does that mean I throw the towel in on my wider goals? Don't return to my social media out of frustration, embarrassment, and general annoyance with myself?

Of course not. To give up on my business and being a Nutritional Therapist because of one bad week makes no sense. I'll be kind to myself, reflect on what happened and how I can improve going forward, and then, I'll get back on it.

Working on your health is no different. You may have bad weeks too. Especially at this time of year. That just means you are human. The key to achieving your goals though, is not giving up on yourself, beating yourself up, and returning to old habits that don't serve you because of one slip.

Reflect, learn, and move forward.

🎅

15/12/2023

10 Days until Christmas 🎅🎄

Challenge: Spend at least 15 minutes outdoors. Fresh air and nature can boost your mood.

14/12/2023

11 Days Until Christmas 🎅🎄

Mindful Eating

Tip: Chew slowly and savour each bite. This helps with digestion and prevents overeating. It gives the stomach time to signal to the brain when it's full!

13/12/2023

12 Days until christmas 🎅🎄. How on earth did that happen!

Today I have a tip: Establish a calming bedtime routine to ensure quality sleep during the busy holiday period. Think, camomile tea, avoiding screen time, maybe read a chapter of a book in bed, and have a soak in the bath to wind down.

12/12/2023

13 Days Until Christmas 🎅🎄

Challenge: Substitute sugary snacks with healthier alternatives like fruit or nuts.

11/12/2023

14 Days Until Christmas 🎄🎅

Tip: Reflect on three things you're grateful for today. Gratitude contributes to positive mental health, and during such a busy time reflection can really help keep stress in perspective, and help you to enjoy the little moments.

10/12/2023

15 Days Until Christmas 🎅🎄

Challenge: Substitute sugary snacks with healthier alternatives like fruit or nuts.

Let me know how you get on, as in the run up to Christmas this can often be the most difficult challenge!

09/12/2023

Challenge: Share a favourite healthy recipe with your friend and family to inspire nutritious Christmas meals or snacks.

08/12/2023

17 days until Christmas 🎄🎅
Fun Fact: Laughter reduces stress hormones. Make sure that during the Christmas period you are doing things that you enjoy and having fun. There's nothing like a good belly laugh to lift your mood, and so if you are having a night in on your own, that doesn't mean you can't laugh - watch a funny film. Even better, watch a funny Christmas film 🤣🤣🤣

07/12/2023

Tip: Incorporate a quick stretch or walk into your day to keep your body active and reduce stress.

07/12/2023

19 Days Until Christmas!

Fun Fact: Green tea is rich in antioxidants and can boost metabolism. Swap it for sugary drinks.

05/12/2023

20 days until Christmas! 🎄🎅

Tip: Try to focus on how much you are putting on your plate during meals to help control portion sizes and prevent overeating. It's better to put a little less on your plate and then top up, than it is to load it up, and then feel like you need to eat every last bite leading to bloating and general discomfort.

04/12/2023

21 days until Christmas! 🎅🎄

Challenge: Unplug from screens for an hour. Use the time to:

Connect with Loved Ones: Spend quality time with family or friends, engage in face-to-face conversations, or play a board game. Strengthening personal connections positively impacts mental health.

Enjoy a Quiet Moment: Use the time to relax and unwind. This could involve reading a book, practicing mindfulness, or simply enjoying a peaceful environment without the distractions of screens.

In 2024 I will be delving deeper into my advent posts with deeper insight and ideas for how to implement into your daily life, so look out for that!

03/12/2023

Day 22🎅
Whenever you a feeling overwhelmed by the Christmas period, take a moment to practice deep breathing. Inhale for 4 counts, hold for 4, exhale for 4. Repeat this until the immediate overwhelm has passed.

02/12/2023

23 Days to Christmas ⭐🎅

*Gratitude Jar Challenge*

Create a gratitude jar. Write down one thing you're thankful for each day. By celebrating the present during December, we can appreciate the season of joy and reduce stress during what can be a difficult time of year. being grateful for the positives in life can have a profound impact on your mood, outlook, and overall well-being

02/12/2023

To celebrate Advent, I will be posting my Christmas Survival Guide to help you navigate the busy period in a healthy way. ⭐. This will include challenges, tips, dares and fun facts. I hope you enjoy and find useful.

To start the countdown we have HYDRATION 💦

Start each day with a glass of water to stay hydrated and boost your energy. And if you are out celebrating and enjoying alcohol, perhaps more than usual, try and have a glass or water between each alcoholic drink to reduce the impact on your hydration levels. Alcohol is a diuretic (It causes your body to remove fluids from your blood much quicker than regular fluids) and it can be very easy to become dehydrated even though you are taking in fluid.

22/09/2023

Protein: The building block for muscles, tissues, and enzymes. When I talk about this being the macro it may be worth counting, what do I mean? Well, here's a guide for you 😎

Some examples of good protein sources:

Beef
Chicken breast
Protein powder
Lentils
Salmon
Black beans
Kefir
Nutritional yeast
Eggs
Goat cheese
Yogurt
Almonds

How much protein do you currently eat?

20/09/2023

🍏🥦🥖 Counting Macros: Finding Balance 🥖🥦🍏

I am often asked about macros, either what they are, or whether we should be counting them. On Facebook groups I see women discussing the "If It Fits Your Macros" Diet, and how great it is as you can eat what you want, if it fits your macros (IIFYM).

As a registered Nutritional Therapist, I help women suffering with hormonal imbalances and stress, and can honestly say that when I'm asked if we should be counting macros the answer is..... Yes and No!!!! 🤯 Sorry!

Swipe through to get the lowdown on macros and comment to let me know what you think.

If you would like to learn more about personalised nutrition support, then get in touch.

09/09/2023

Self 👏🏻Care 👏🏻Is 👏🏻Not 👏🏻 Selfish👏🏻

Today, I am sat in my garden, feet up on a chair, reading a great book by

And of course, making sure I stay hydrated (super important)!

Take time to relax, recharge, learn, and allow yourself the space you need to grow and move forward.

Your future self will thank you 🥰

18/08/2023

🌟 Unlocking Hormone Health: The Glucose Connection 🌟

Wondering why I've been posting about blood sugar balancing recently? 🤔

I've written a blog where I unravel continuous glucose monitors and whether they are right for you. 📊✨

🔗 Read Now: https://www.nicolaralph.co.uk/post/blood-glucose-monitors-for-hormone-balancing-unveiling-the-connection

Discover how understanding blood sugar fluctuations can unlock insights into your mood, energy, and even fertility journey. 🌈 I explain the orchestra in our body that controls glucose levels and hormonal harmony. 🩺💃

Don't miss out on the potential to boost your well-being. Click the link above! 📚🌸

16/08/2023

Mastering Blood Sugar Management: Top 5 Tips 🩸📊

Struggling to keep your blood sugar levels in check? Or maybe you don't know if they are in check or not.

Here are some key symptoms plus 5 top tips for managing them. 🌟

Low Blood Sugar (Hypoglycaemia):

Shakiness or trembling
Sweating
Feeling anxious or irritable
Hunger
Rapid heartbeat
Weakness or fatigue
Dizziness or lightheadedness
Difficulty concentrating
Headache

High Blood Sugar (Hyperglycaemia):

Increased thirst
Frequent urination
Fatigue or extreme tiredness
Dry mouth

Keep and eye out for my upcoming blog post where I will be giving you the low down on monitoring your blood glucose using a Continuous Glucose Monitor (CGM) and also when not to 👀. I will also be summarising how blood glucose levels are relevant to you and your hormone health. Keep your eyes peeled!

10/08/2023

🐾 Myth Buster: Walking off those carbs! 🚶‍♂️

Ever heard that eating carbs will automatically send your blood sugar through the roof? 🍰📈 Think again! 🧐

🌟 Fact: Light exercise like a stroll after enjoying carbs can actually help prevent those blood sugar spikes! 🏞️🐕

🔬 The science behind it: When you exercise, your muscles use glucose for energy, which lowers the amount of sugar circulating in your bloodstream. So enjoy the carbs you eat knowing that a leisurely walk with your furry friend can help keep your blood sugar in check! 🍝💪

👣 Takeaway: Don't believe the myth that carbs are the enemy. Remember, it's all about balance! A little movement goes a long way in maintaining your health. 🌈🏃‍♀️

Her are me and my trusty assistant Roxy on a post breakfast stroll. We are so blessed to have this on our doorstep. ❤️

Remember, small steps lead to big wins for your well-being! 🙌💙

09/08/2023

Busting Myths: Enjoy Fresh Plums Without Spiking Blood Sugar!

🍑🩺 Myth: All fruits are bad for blood sugar.
🌱 Fact: Fresh plums are a low-sugar delight!

Today I picked fresh plums from the tree in my garden and I'm really looking forward to tucking in! I get often get asked about eating fruit and whether it's "ok" or should it be avoided. Well, say goodbye to the misconception that fruits are off-limits for blood sugar management. 🙌🏼 Fresh plums, with their lower glycemic index, release sugars gradually, keeping your levels steady.

🍏 More Smart Choices:

Berries 🫐
Apples 🍎
Pears 🍐
Cherries 🍒
Citrus fruits 🍊

Remember, portion control and pairing with protein/fibre is key. 📚🩸

08/08/2023

💡 Myth Buster: Blood Sugar Balancing is Vital for Everyone! 💡

🌟 Don't be misled! Blood sugar balancing isn't just for diabetics. It's essential for hormone health & weight management (amongst many other things!).

🍽️ Stable blood sugar = Balanced hormones & mood.
When blood sugar spikes and crashes, it can disrupt hormones like insulin, cortisol, and estrogen, leading to imbalances that affect mood, energy, and even fertility.

🥗 Helps manage weight & avoid fat storage.
When blood sugar spikes, excess glucose can be stored as fat, contributing to weight gain. Consistently high blood sugar levels can also lead to insulin resistance, making it harder for the body to regulate weight effectively.

🏋️‍♀️ Sustained energy & improved exercise performance.
Steady blood sugar levels provide a steady supply of energy throughout the day. Avoiding rapid fluctuations can help prevent fatigue, cravings, and the temptation to reach for unhealthy snacks.

🍬 Reduces sugar cravings & promotes healthy choices.
Balanced blood sugar levels can help reduce sugar cravings and promote better food choices. Blood sugar balancing encourages the consumption of nutrient-rich foods like whole grains, lean proteins, and fruits and vegetables.

🧠 Supports brain health & cognitive function.

✨ I recommend to my clients to prioritise blood sugar balance as a first port of a call to support hormone balance! 🌟🍽️🏋️‍♀️

Want to find out more? Get in touch for a ⭐free Hormone Health Check⭐

06/08/2023

Start your day right with this Hormone-Balancing Porridge! Each ingredient is carefully chosen to support women's hormonal health while delivering a delicious and fulfilling breakfast. Here's why this recipe is a great choice:

🌾 Whole Porridge Oats (40g):
Oats contain fibre, which aids in hormone regulation and supports healthy digestion. They also provide essential minerals like iron and zinc, crucial for maintaining hormonal balance.

🍂 Ground Cinnamon (½-1 tsp):
Cinnamon helps stabilise blood sugar levels, which can be beneficial for managing hormonal fluctuations. Its anti-inflammatory properties also support a healthy hormonal environment. It also adds sweetness, reducing the urge to add sugar.

🌰 Essential Seed Mix (1 tbsp):
Seeds like chia, flaxseeds, and pumpkin seeds offer omega-3 fatty acids, crucial for hormone synthesis and reducing inflammation. They also provide a dose of fibre and essential nutrients.

🥜 Unsweetened Almond or Cashew Butter (2 tsp):
Healthy fats in nut butter support hormone production and absorption. They also contain vitamin E, which can alleviate some PMS symptoms.

🍇 Fresh Fruit (chopped or whole berries):
Fruits offer vitamins, antioxidants, and natural sugars for quick energy without causing blood glucose spikes. They add a delightful touch to your morning bowl!

The total protein content of this High-Protein Cinnamon Seed Porridge will vary depending on the seed mix and nut butter you choose. On average, it can provide around 10-15 grams of protein per serving. This protein content will give you the necessary amino acids for muscle repair and growth, essential for hormone balancing.

A happy and healthy you starts with a nutritious breakfast! 🥣🌸🌞

24/07/2023

🌟 Happy International Self Care Day! 🌟

Today, we celebrate the most important person in our lives: ourselves! It's time to prioritise self-care and show ourselves some love. Here are some simple yet powerful self-care ideas to make this day and every day a little brighter.

Remember, self-care is not selfish; it's necessary. Today and every day, let's make self-care a top priority. ❤️

21/07/2023

🌱 "Anything worth having takes time and consistency." 🌱

✨ It's easy to get caught up in the allure of quick fixes and instant results, but true, lasting transformation doesn't happen overnight. 🌟 Whether it's personal growth, improving your health, a fitness journey, or pursuing your dreams, sustainable change requires patience and dedication.

🚀 When we embark on a new path and make positive changes, we might experience some immediate benefits, like a burst of motivation or a glimpse of progress. These early wins can be exciting and encouraging, and they serve as a testament to our efforts.

🌿 However, the real magic happens when we commit ourselves to the long haul. Consistency is the key that unlocks the door to lasting success. Like watering a seed and nurturing it with care, the fruits of our labour manifest when we remain steadfast in our pursuit.

⏳ That's why all my one-to-one plans are 12 weeks long. It's not an arbitrary number; it's a conscious decision to help you lay a strong foundation and cultivate habits that will stand the test of time. Throughout this journey, we'll celebrate your progress, learn from challenges, and grow together.

🌈 So, embrace the process, the ups and downs, and the beautiful transformation that unfolds over time. Remember, each small step counts, and every effort adds up to something extraordinary.

🙏 Trust the journey, stay committed, and watch yourself bloom. The best is yet to come! 💪💫

18/07/2023

After posting a story about coffee I received numerous questions about coffee and its impact on hormonal health, and whether it's something we should be drinking. I decided to delve deeper into this topic. I've put together a blog post that serves as a general guide to coffee, highlighting its benefits and shedding light on its relationship with women's hormone health. ☕️💪

In the blog post, you'll find answers to some of the most commonly asked questions, such as:

🌸 Is it safe to drink coffee if you have hormonal issues?
🌸 What are the potential benefits of coffee for your overall well-being?
🌸 When is the best time to enjoy your cup of coffee for maximum benefit?
🌸 Are there certain situations when it's advisable to avoid drinking coffee?

Whether you're a coffee lover or someone who wants to make informed choices regarding their hormonal health, this blog post is for you. 💁‍🌿

https://www.nicolaralph.co.uk/post/unveiling-the-impact-of-coffee-on-female-hormone-health-exploring-the-benefits-and-potential-drawba

16/07/2023

Introducing my trusty assistant, Roxy! 🐶 She's always ready to lend a paw and make my client calls more interesting. Just a fair warning, she might decide to join the conversation and steal the show! 😄

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Receiving reviews is so rewarding and motivating. Thank you to the very lovely Emily for her kind words.

We all want something quick, simple and comforting to eat and this is perfect for when you are short on time. Here is all you need to do to make a quick versatile sauce 20-25 cherry tomatoes 6 spring onions 3-4 garlic cloves ¼ - ⅓ cup of unsweetened tomato puree 1 de-seeded chilli (or however hot you like it) Season with a little salt and pepper Wizz in a blender (or you could use a hand blender if that’s what you’ve got). Then it’s simply a case of heating it in a pan where it will turn a nice rich red colour, and add in whatever you fancy. I sometimes add mushrooms and good quality cooked sausages chopped up, stirring in fresh basil at the end. Last night we had it with king prawns and rocket stirred in a the end. I also like to substitute meat/fish with butter beans sometimes too, for a tasty plant based option. The bottom line is, once you’ve got the base sauce, it’s easier to get creative with the rest. Pour over wholemeal pasta, gluten free pasta or courgetti. Enjoy!

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