NUTRITION

Do you know if you’re getting enough protein? Making this one change to your diet can have a big impact on you mentally and physically. Protein plays a significant role in supporting women during perimenopause, especially as estrogen levels fluctuate. Here are some key effects of protein on estrogen and overall health during this phase and menopause:       Muscle Mass Maintenance: Estrogen Decline: The decline in estrogen during perimenopause is linked to decreased muscle mass and bone strength. Protein Intake: Consuming adequate protein (1.5 – 2 grams per kilogram of body weight) can help maintain muscle mass and bone density. Hormone Balance: Appetite Regulation: Protein can help regulate appetite and blood sugar levels, which can be beneficial as hormonal fluctuations can affect metabolism. Hormone Levels: A balanced diet with sufficient protein may help stabilize hormone levels, including estrogen. Weight Management: Weight Gain Prevention: Prioritizing protein can help ward off weight gain, which is common during perimenopause due to hormonal changes. Lean Tissue Preservation: Protein helps preserve lean tissue, which can be lost during this phase. Overall Health: Energy Levels: Adequate protein intake supports overall energy levels, helping you feel more energetic and less fatigued. Inflammation Reduction: Protein can contribute to reducing systemic inflammation, which is often higher during perimenopause. Incorporating protein-rich foods like lean meats, fish, eggs, dairy, soy, legumes, and nuts into your diet can be beneficial during perimenopause. Make sure you’re adding protein to each meal and snack. Contact us, we can help you.

If you’re someone who is on a fat loss journey trying hard to lose those stubborn kilo’s you have probably heard a Personal Trainer say something along the lines of it being simple maths – ‘calories in vs calories out.’ You must burn more calories than you consume. You must be in a calorie deficit.…

Sound familiar? Our first question is, ’Are you tracking your food intake? If not, how do you really know how ‘well’ you are eating? Many times throughout the day we mindlessly eat, adding an extra handful or spoonful here and there. These additional calories can quickly add up. Tracking calories and macros can be a…

WHAT YOU NEED: 2 large cucumbers 3 cups chopped coriander 1 cup pomegranate seeds 3 tablespoons olive oil 2 tablespoons lime juice 1 chopped spring onion 1⁄2 tsp pink salt 1⁄4 tsp of pepper 1⁄2 cup crumbled feta cheese Lean Protein of your choice on the side. WHAT TO DO: Peel cucumbers and halve lengthwise.…

INGREDIENTS 1 teaspoon of Coconut Oil – 4 large Carrots peeled and sliced – 3 small Apples chopped – 3 cups chopped Cauliflower – 2 teaspoons Cumin Powder – 1 teaspoon Cinnamon – 1⁄4 teaspoon Paprika – 1 teaspoon Pink Himalayan Salt – 2 cups of Bone Broth – you can make it at home…

Healthy Gut. Healthy You. How well do you know your own body? Here’s a snapshot on Gut Health and what you may need to address. It’s no surprise our gut is our second brain. Don’t forget to subscribe.

  FOOD FOR THOUGHT… Feel like you have tried every diet under the sun? Are you holding out hope that the next diet is ‘the one’ and will change everything for you? Why does it work for some but not others? The answer doesn’t lie in the next fad or diet you try. The answer…

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A staple brekkie @ Urban Warriors HQ and ‘any time of day’ meal or snack. The mighty Omelette is full of all the good stuff. Satisfying and most importantly delicious. 2 Free Range Eggs 1/2 cup Egg Whites 2 handfuls of English Spinach 1 Mushroom 20g Organic Feta Pink Rock Salt & Ground Black Pepper…

HEALTHY FATS Don’t be scared of eating healthy fats. They are absolutely essential for our bodies to function optimally. ✔️Promote fat burning ✔️Our body uses healthy fats as energy ✔️Build lean muscle ✔️Improve digestion ✔️Curb cravings for junk food ✔️Absorb vitamins A, D, E, K and antioxidants ✔️Supply your body with essential nutrients Healthy fats…