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Why Variety Is Important for Nutrition

Dietary variety plays a key role in overall health. Different foods provide different vitamins, minerals, antioxidants and fibres, all of which support:

• Energy levels
  
  

• Gut health
  
  

• Hormone balance
  
  

• Brain and cognitive health
  
  

• Long-term sustainable weight management
  
  

Eating the same foods repeatedly can limit nutrient intake and make healthy eating feel boring, which often leads to inconsistency over time.

The aim isn’t perfection — it’s gradually increasing nutrient density without adding stress.

A Simple Strategy: One New Ingredient at a Time

Rather than completely changing your meals, focus on adding just one new ingredient each week. Seasonal produce or supermarket specials are ideal because they’re usually more affordable and fresher.

This small habit supports consistency and helps you build a healthier, more varied diet over time.

Ingredient Spotlight: Satsumas

Satsumas are a great example of a simple, nutrient-dense food that can be used across multiple meals. They’re rich in vitamin C, contain fibre to support digestion, and add natural sweetness without added sugar.

Here are a few easy ways to include satsumas in everyday meals.

Breakfast Ideas

Add satsuma segments to:

• Greek yoghurt
  
  

• Porridge or overnight oats
  
  

• Cottage cheese with nuts or seeds
  
  

This helps increase fibre intake and adds natural flavour without relying on processed toppings.

Lunch Ideas

Satsumas work well in salads and light meals. Try them with:

• Leafy greens (spinach, rocket or mixed leaves)
  
  

• Nuts or seeds
  
  

• A protein such as chicken, tofu, halloumi or fish
  
  

You can also use satsuma juice in salad dressings to add freshness without extra sugar.

Dinner Ideas

For evening meals, satsumas can:

• Add balance to stir fries
  
  

• Be used in simple sauces or marinades
  
  

• Complement savoury proteins like chicken, prawns or plant-based options
  
  

This is an easy way to increase flavour variety while keeping meals simple.

How This Supports Sustainable Healthy Eating

Focusing on small, achievable changes helps you:

• Increase nutrient density naturally
  
  

• Avoid food boredom
  
  

• Build long-term healthy eating habits
  
  

• Reduce the pressure to be “perfect”
  
  

This approach works particularly well for busy women, gym-goers, CrossFitters and anyone managing health alongside work, family or hormonal changes such as perimenopause.

Want Support With Simple, Sustainable Nutrition?

If you’re tired of conflicting nutrition advice and want clear, practical guidance, my 28-Day Group Coaching Programme is designed to help you build healthy habits that last.

The programme includes:

• Simple nutrition education without overwhelm
  
  

• Weekly support and accountability
  
  

• A focus on consistency, not restriction
  
  

👉 Join the waitlist for the next programme here

Healthy eating doesn’t need to be complicated. By making small changes — like adding one new ingredient at a time — you can improve your nutrition, energy and consistency without turning your life upside down.

What Is Creatine and How Does It Work?

Creatine is a naturally occurring compound found in muscle cells. It can be obtained through food (mainly red meat and fish) or through supplementation.

Its main role is supporting energy production during short bursts of high-intensity exercise — exactly the type of effort required in CrossFit, strength training and sprint-style workouts.

Creatine increases stored phosphocreatine in the muscles. This helps regenerate ATP (adenosine triphosphate), the body’s primary energy source, more quickly. In simple terms, this allows you to produce force repeatedly with less fatigue during intense efforts.

Creatine and CrossFit Performance

When considering supplements, the key question is whether there’s consistent evidence that they actually work.

Creatine performs well here.

Strength and power
A large meta-analysis published in 2017 reviewing 49 studies found that creatine supplementation led to:

• ~8% greater strength gains
  
  

• ~14% higher power output
  compared to placebo
  
  

This makes creatine particularly relevant for CrossFit athletes where lifting, sprinting and repeated high-effort movements are common.

Muscle mass
Creatine has also been shown to support modest increases in lean muscle mass when combined with resistance training. Results vary by age, sex and training status, but overall the evidence consistently leans positive for both upper and lower body muscle development.

Beyond Performance: Creatine and Brain Health

Creatine isn’t just being studied for physical performance.

Emerging research suggests potential benefits for:

• Cognitive function and memory
  
  

• Mood regulation
  
  

• Mitochondrial function
  
  

• Performance during sleep deprivation
  
  

There is growing interest in creatine’s neuroprotective role, particularly in ageing populations and during periods of high stress or reduced sleep. While more research is needed, the findings so far are promising — especially for women navigating perimenopause or high training loads alongside busy lives.

Is Creatine Safe?

Creatine is considered safe for healthy adults when used appropriately.

Key points to consider:

• Choose creatine monohydrate, ideally Creapure® for quality assurance
  
  

• A daily dose of 3–5g per day is sufficient
  
  

• No loading phase is required
  
  

• Allow 4–6 weeks to notice performance benefits
  
  

As with any supplement, anyone with pre-existing medical conditions should consult a healthcare professional before starting.

Is Creatine Worth It for CrossFit?

For people engaging in high-intensity training like CrossFit, creatine can be a useful tool to:

• Improve strength and power
  
  

• Support muscle development
  
  

• Potentially enhance recovery and training output
  
  

Combined with its low cost, strong safety profile and emerging cognitive benefits, creatine is one of the few supplements that is genuinely worth considering — provided the basics of nutrition, fuelling and recovery are already in place.

Struggling to See Results From Training?

If your performance isn’t improving despite consistent training, supplements may not be the missing piece.

Often, issues stem from:

• Under-fuelling
  
  

• Poor recovery
  
  

• Inconsistent nutrition habits
  
  

• Stress and sleep disruption
  
  

If you’d like support improving your nutrition to better support your training and energy levels, you can book a free coaching call to talk through what might be holding you back.

👉 Book your free call here

1. I Don’t Overstretch My Daily Protein Intake

I now aim for around 0.7g of protein per lb of body weight as a daily target.

For most people, this is more than sufficient to support training performance, muscle maintenance and recovery. In my experience, very high protein intakes are often unnecessary for actual muscle mass and training intensity — especially for recreational gym-goers.

Protein is not a macronutrient the body stores efficiently. Consistently eating more than you need can:

• Push calories higher than intended
  
  

• Work against body composition goals
  
  

• Reduce flexibility elsewhere in your diet
  
  

Slightly reducing protein can free up calories for carbohydrates and fats, which often improves energy, training output and overall sustainability.

2. I Don’t Sweat the Small Stuff

Protein quality matters — but not at the expense of consistency.

In an ideal world, I’d always choose grass-fed, locally sourced meat or fish. Taste-wise and ethically, that’s my preference. But real life doesn’t always allow for that.

Most of the time, protein comes from:

• Supermarket meat or fish
  
  

• Frozen options
  
  

• Tinned sources
  
  

They’re affordable, accessible and practical. If a higher-quality option fits occasionally, great. If not, I don’t stress about it — because stressing usually leads to inaction.

Consistency beats perfection every time.

3. I Don’t Micromanage My Macros

Rather than tracking every gram of protein across the day, I zoom out and focus on the bigger picture.

I aim to:

• Spread protein evenly across my three main meals
  
  

• Choose naturally higher-protein foods at those meals
  
  

• Let snacks be flexible
  
  

By thinking in “bigger chunks” of protein at meals, I don’t need to mentally tally numbers all day. Protein intake takes care of itself, and overall macro balance naturally improves as a result.

It’s simpler, less mentally draining, and far easier to maintain long term.

Why This Approach Works

These three changes have helped me:

• Reduce nutrition overwhelm
  
  

• Quiet a lot of unnecessary food noise
  
  

• Support training in a more sustainable way
  
  

• Stay consistent without feeling restricted
  
  

This approach works particularly well for people training regularly, wanting to maintain or improve muscle mass, and juggling nutrition alongside work, family and hormonal changes such as menopause or perimenopause.

Want Support With Your Protein Intake?

If you’re training regularly and want your nutrition — especially protein — to better support muscle mass, recovery and performance, we can talk it through.

You don’t need extremes or rigid plans. You need an approach that fits your life and your training.

👉 Get in touch to chat about working together

Pelvic Health Challenges in Active Women

Many women who train regularly experience pelvic health symptoms at some point, even if they don’t talk about them.

Over my 12 years in CrossFit — spanning perimenopause through to post-menopause — I’ve faced different pelvic health challenges at different stages. This is common, not a failure, and certainly not a reason to stop training.

Some common pelvic health issues seen in active women include:

• Pelvic organ prolapse
  
  

• Stress urinary incontinence
  
  

• Urgency urinary incontinence
  
  

• Pelvic pain
  
  

• Recurrent urinary tract infections
  
  

• Vaginal infections and microbiome imbalance
  
  

These issues are far more common than most people realise. Research shows urinary incontinence affects over 45% of women, yet embarrassment and stigma often prevent open discussion or early support.

Experiencing symptoms doesn’t mean you need to “step down” from training — it means something needs adapting.

Empowering Yourself Through Knowledge

Pelvic health can feel overwhelming, but understanding what influences it is incredibly empowering.

My background in nutrition has helped me see how pelvic health is affected by:

• Hormonal changes
  
  

• Gut and vaginal microbiome health
  
  

• Immune function
  
  

• Digestion and inflammation
  
  

This knowledge, alongside support from specialist pelvic health physiotherapists and genitourinary experts, has been key.

Just like eye tests or dental check-ups, regular pelvic health assessments should be normalised — particularly during life stages such as postpartum, perimenopause and menopause. Early awareness allows preventative strategies that support long-term training and confidence.

Strength Training, Awareness and Adaptation

The good news is that awareness is improving.

More coaches are recognising the need for training approaches that consider pelvic health. Women are also increasingly understanding the value of resistance training throughout life — not just for strength, but for confidence, function and independence.

However, women’s training needs change over time. What worked in your 30s may not work the same way in your 40s or 50s. Progress comes from adapting, not pushing through symptoms in silence.

Open conversations help:

• Reduce shame
  
  

• Encourage early support
  
  

• Improve coaching education
  
  

• Help women stay active safely and confidently
  
  

Pelvic Health Support Beyond Exercise

Pelvic health isn’t just about exercises and physio. Nutrition plays a vital role in supporting tissues, hormones, inflammation and recovery — all of which influence pelvic function.

If you’d like a deeper dive, you can subscribe for access to my Nutritionist Pelvic Health Toolbox, designed to support women training through hormonal transitions.

And if you feel nutrition could be the missing piece alongside your coaching or pelvic health physiotherapy, you’re welcome to book a free consultation to talk things through.

👉 Book your free consultation here

Pelvic health is not something to be embarrassed about — it’s something to advocate for. With the right awareness, support and adaptations, women can continue to train strong and confident at every stage of life.

It's a dynamic process – at times, the display is crystal clear, while on other occasions, it projects a different scene. Take charge of the show by ensuring the channels behind the scenes run seamlessly, allowing for the clearest and healthiest portrayal possible.

3 ways in which you can feed your skin from within:-

Getting in your daily antioxidants

These are the most important nutrients that you can deliver to your skin as they act as a defence mechanism towards oxidative stress.  Oxidative stress is a factor your skin has to contend with every day from sources such as UV rays, pollution, and even natural reactions that are happening inside you. Your body naturally has its own internal antioxidant defence mechanisms but add in stress, intense exercise and the ageing process and you would benefit from adding extra antioxidants into your diet.

Which foods are rich in antioxidants and are great for your skin?  

Lets sign them up for the show!

Vitamin C rich foods - citrus fruits, bell peppers, broccoli strawberries and pineapple

Vitamin E rich foods - sunflower seeds, avocado and almonds 

CoQ10 rich foods - organ meats, oily fish oranges and broccoli  

Prioritise Hydration and Not Just on the Sunny Days 

The digestion and elimination of waste and unwanted toxins from your body relies heavily on you drinking adequate water to help flush them through. No one wants to back up this natural process.  Again think of your TV buffering and the connections being delayed or not fully downloaded. Aim for at least 8 glasses of filtered water throughout the day come rain or shine. 

Eat Foods Rich in Omega 3 

Eating a diet rich in good quality omega 3 fats will help keep your skin well oiled from within and support the work you're doing maintaining optimal hydration. You might not realise that every skin cell membrane contains essential omega 3 and omega 6 fats and these fats keep the membranes soft and smooth. If the membrane does not contain enough fat they then struggle to retain water and quickly lose their plumpness.  Often skin problems such as dry, itchy or inflamed conditions  are amongst the first signs of deficiencies in essential fats . 

Trouble shooting Tips... 

When your skin still isn’t performing at its best despite following some of the advice above you don’t unfortunately have the same fail safe option as with a TV to sort everything out by switching it off and then on again!

You can  dig deeper though if you know where to look in your bodies ‘settings’ to check why the picture you are seeing is less than perfect. Areas like these are often the most common culprits that you would need to examine further:-

• Digestive system

• Gut, brain skin axis

• Nutrient deficiency 

• Possible parasite or infection

• Lifestyle factors like sleep and stress

• Skins toxic exposure 

Working with a Registered Nutritional Therapist like myself for this is the best way forward.  We have expert knowledge, functional testing, the tools and the experience to look at the root of the cause of your skin issues. Based on our findings we would program dietary and lifestyle changes for you to follow safely and effectively. All the recommendations given  would ensure practical and sustainable ways to tackle your problems based on your specific needs .

If you feel you are at the point whereby you need support to explore deeper the cause of some of your skin problems then please do contact me. You can book in a FREE 15 minute Discovery Chat to discuss your skin and from there look at ways in which we could work together for its improvement. 

A Snapshot of Lifestyle Impact

Initially I trialled the CGM from Abbots this offered me a unique 14 day perspective on the intricate dance our bodies perform with the foods we consume. It highlighted how over-processed foods, an imbalanced diet lacking in protein, healthy fats, and fibre from vegetables and fruits can sway those glucose levels. Notably, stress and lack of sleep emerged as silent influencers, affecting blood sugar more than we might realize. Navigating the daily strain of teenage boys had the biggest sway of all!

The Reality Check

While the experience was enlightening, it led me to ponder: Is investing in a Continuous Glucose Monitor necessary for everyone? I took it a bit further and subscribed to Supersapiens to use their app and CGM's to see if anything else came to light. Especially in relation to performance levels and tweaking of what would be seen as a pretty healthy diet of predominantly whole foods. My research led me to find some lovely recipes linked to different CGM providers such as  Levels and some great research into fuelling for sport from Supersapiens. Beyond that though my conclusion leans towards a pragmatic perspective. High end athletes who are working on very small margins for gains could with support find some interest in them. Overall in my opinion though unless you have a diagnosed case of diabetes, the investment might not be justified.

Prioritize Whole-Body Health

Instead of fixating on one isolated metric, such as blood sugar levels, I advocate for a holistic approach. Channel your resources into improving your overall diet and lifestyle. Opt for nutrient-dense, whole foods that support your fitness goals and overall well-being. Balance is key, and investing in a well-rounded diet rich in essential nutrients is a more sustainable and cost-effective choice.

Consulting Your GP: The First Step

If concerns about your blood sugar levels persist, it's crucial to consult with your General Practitioner (GP).Your GP can discuss your symptoms comprehensively. Rather than focusing solely on one aspect, you can explore a range of potential factors affecting your health. This approach ensures a thorough understanding of your unique situation and paves the way for informed decisions. It’s likely that they will carry out a HbA1c blood test. This will measure your blood sugars over the last 2-3 months. Then if you do have a diagnosis of pre-diabetes work with a Registered Nutritionist like myself for balanced ways in which you start safely changing your diet for the better

Final Thoughts

Continuous Glucose Monitors may be a current trend, but discernment is key. While they provide valuable insights, their necessity for individuals without a diabetes diagnosis is questionable. Redirecting your focus towards cultivating a balanced diet, embracing a healthy lifestyle can be a more prudent investment in your long-term well-being. If you need any help with that then book in a free Coaching Call and we can chat through your goals to come up with a structured plan for progress. 

As a result many of them aren't hitting their protein target sufficiently to maximise their potential for weight and health goals. 

By chatting through with them about they lifestyle demands/ preferences/ things they've tried before to find out their 'WHY'S and HOW'S' it often can  highlight what type of habit style they tend to display. From there you can suggest more fitting ideas of working with those habit styles to easier incorporate the changes. 

Four typical habit styles I tend to observe are listed below and you'll see from each one how the path towards change can be navigated with much greater chance for success. 

1. The Sneaky Strategist:

This type of person may have already shown success in mastering blending nutritious ingredients into family favourites without anyone noticing? Sneaking extra veggies into the families evening meals has so far been a secret weapon for a healthier lifestyle. They can apply the same approach to working with their protein target. Greek Yoghurt with their daily overnight oats can boost this by at least 6 g protein content, mix in some ground flax or chia seeds to the oats will raise it further. If they wanted to take it the extra mile then a scoop of protein powder would take it up another notch. All the time maintaining a tried and tested breakfast staple with the odd few sneaks. 

2. The Habit Tweaker:

With some healthy habits in place that are the Habit Tweakers non negotiables, they can learn how to effortlessly stack new habits onto their existing routine. Their existing established breakfast of yoghurt and fruit for example can have the addition of a smoothie with protein powder which is prepared ready for blitzing the night before and just needs the final whizz in the Nutribullet to have as an accompaniment. No drama, they are just adding in one more step to an already set in stone regime. These small tweaks can lead to significant changes. 

3. The Life Hacker:

The Life Hacker is all about finding shortcuts and innovative solutions to enhance their well-being. 'It's a 'Game Changer'!' is their favourite phrase. They generally will have unveiled something completely new that they never would have thought about before but it ticks so many boxes of what they are trying to achieve that they are willing to completely adapt to incorporate it. For them I'd suggest the idea of flipping their existing typical breakfast to have something like a prepped spanish tortilla that they make ahead and freeze into slices to microwave in the morning. This would mean they have gone from eating a slice of toast on the way out to the car to having something just as quick and easy that hits their veg and protein target in one portion. It's a unique hack that fit seamlessly into their daily routine. - Game Changer!

4. The Knowledge Guru:

When you want to encourage change with someone who likes the facts then helping them to understand the science behind healthy habits means they are much more likely to take ownership of your well-being. Explaining the benefits of certain habits with evidence based research backing means that they can gain the knowledge, conviction, and confidence to create their own personalized wellness journey. Showing them the evidence that backs up the need for a level of protein to reduce risk from sarcopenia when aging is important for some to be able to take ownership on their change. Similarly dispelling the myths often found in the nutrition noise of social media can help them embark on a path of informed and empowered living.

Ready to discover your healthy habit style? Take the quiz now and kickstart your journey to a healthier, happier you and inspire your loved ones along the way! Take quiz 

If you need help with that journey of change whilst your habit style is taken into consideration then why not book in a free chat with me where we can chat through your goals. 

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