RAW Human Nutrition

30/07/2026

🥢 Cauliflower Fried Rice with Crispy Tofu - a low GI, protein-packed meal for hormone health

As oestrogen declines through perimenopause and menopause, many women notice changes in how their bodies respond to carbohydrates.

Oestrogen plays an important role in insulin sensitivity, glucose metabolism and how efficiently we use energy.

This means meals that once worked for us may not always support our changing physiology.

Prioritising:
✨ Protein at each meal (like this tofu)
✨ Fibre-rich vegetables
✨ Low GI carbohydrates
✨ Healthy fats
✨ A balance of nutrients to support stable blood glucose

…can help support metabolic health, energy, appetite regulation and hormone balance during this transition.

This cauliflower fried rice is one of my favourite ways to create a satisfying meal that is lower in carbohydrates without sacrificing flavour.

🥦 Cauliflower = fibre + phytonutrients
🥢 Tofu = plant-based protein, calcium + phytoestrogens
🥚 Add eggs if you’d like even more protein
🌿 Load it up with colourful vegetables for gut health

Your hormones are changing —> your nutrition should evolve with them. 💚

21/07/2026

🌿 Organic or conventional? Dirty Dozen vs Clean Fifteen 🍎🥬

One of the questions I get asked most is whether buying organic is worth it.

My answer? Eat more fruit and vegetables first. If your budget allows, use the Dirty Dozen and Clean Fifteen as a guide to prioritise where organic may make the biggest difference.

Regardless of which you buy, always wash your produce. 🍓

Research suggests that soaking fruit and vegetables in a baking soda solution (around 1 teaspoon per 500 mL of water for 10–15 minutes) can remove more surface pesticide residues than vinegar alone. Afterwards, rinse well under running water.

💡 While vinegar is useful for reducing some bacteria and mould, it isn’t as effective as baking soda for removing pesticide residues.

Remember:
🥕 Washing doesn’t remove every pesticide, especially those absorbed beneath the skin.
🥕 Peeling can reduce residues further but also removes valuable fibre and nutrients.

Don’t let perfection stop you from eating plants. Whether they’re organic or conventional, every serving is nourishing your body.

🌱 Aim for variety, wash your produce well, and enjoy it with confidence.

19/07/2026

19/07/2026

Not all chickpeas are created equal… it’s how you prepare them that can make the difference.

These started as dried chickpeas and were:

💧 Soaked overnight
🚿 Rinsed well
🥣 Simmered in fresh water while skimming the foam
🌶️ Seasoned with salt, pepper and Chilli Lime Mingle seasoning
🔥 Roasted at 220°C until perfectly crunchy.

So why go to the extra effort?

✔️ Soaking helps soften the chickpeas while reducing some naturally occurring compounds such as phytates and oligosaccharides.

✔️ Rinsing and cooking in fresh water continues this process and may make legumes easier for some people to digest.

✔️ Skimming the foam removes some of the saponins and proteins that rise to the surface during cooking. While saponins aren’t inherently “bad” (they may even have health benefits), this traditional cooking method can improve flavour and digestibility for some people.

The result? A delicious, crunchy snack that’s a great source of plant protein, fibre, folate, magnesium and iron. Chickpeas make such a satisfying plant protein snack because the protein and fibre work together to help keep you fuller for longer, support stable blood glucose and provide steady, nourishing energy between meals.

Sometimes the oldest cooking traditions have a lot to teach us.

As I was oven roasting these, I wondered how they might work in the air fryer…anyone tried this?👇


based

13/07/2026

The pill isn’t “balancing your hormones.” It’s silencing them. 💊

For years, the oral contraceptive pill has been the default answer for perimenopausal bleeding chaos, mood swings and hot flashes. And look…for some women, at some stages, it’s a legitimate short-term tool.

But here’s what rarely gets explained: the pill works by switching OFF your natural hormone production and replacing it with a steady synthetic dose. It doesn’t ask why your cycle has become unpredictable in the first place.

And here’s the part that gets missed most: your progesterone doesn’t come from a gland sitting there waiting. It comes from the corpus luteum — the structure formed after ovulation, from the ruptured follicle. No ovulation, no corpus luteum, no natural progesterone that cycle.

So when the pill switches off ovulation, it’s not just muting a symptom. It’s shutting down the very process that produces your own progesterone — during a life stage where every remaining ovulation is one you don’t get back.

It’s not correcting insulin resistance. It’s not supporting a sluggish liver trying to clear hormones. It’s not calming an overworked HPA axis. It’s masking the signal, not fixing the source.

And there’s a third layer most women are never told about: the pill is linked to lower levels of B vitamins, magnesium, zinc and antioxidants — nutrients your body needs MORE of in perimenopause, not less.

This isn’t anti-pill. It’s pro-informed-consent. The more useful question isn’t “how do I suppress my cycle” — it’s “how do I support ovulation for as long as my ovarian reserve allows.”

Book your online Clinical Nutrition consultation with me for hormonal support 🤸‍♀️

09/07/2026

As a Clinical Nutritionist, my work extends well beyond what’s on your plate.

This morning ritual may look simple…a coffee, breakfast, and the morning sun ☀️ but it’s actually one of the lifestyle strategies I prescribe as part of my holistic nutritional medicine plans.

Morning light helps anchor your circadian rhythm, supporting healthy cortisol patterns, better sleep at night, improved energy, hormone balance, appetite regulation, and metabolic health 🫶🏼

Taking a few moments to slow down also sends important safety signals to your nervous system.

When our body feels safe, it can shift away from chronic stress and into a state that’s more supportive of digestion, recovery, hormone balance, and overall wellbeing 💚

Nutrition is far more than calories and macros. The way we live, rest, connect with nature, move our bodies, and respond to stress all influence our health.

Sometimes the most powerful medicine isn’t found in a supplement bottle—it’s found in the morning sun, a nourishing breakfast, and giving yourself permission to simply be.

How do you like to start your morning? 🌅☕️

09/07/2026

09/06/2026

Something big is coming. 👀

Perimenopause and beyond doesn’t mean your metabolism is broken…your body needs a different strategy.

Menopause Mastery is a brand new program built for women who are ready for an evidence-based approach that actually works with changing hormones.

Sempre Coaching and RAW Human Nutrition have joined forces and created something that brings together expert nutrition and targeted movement - because midlife women deserve both.

This program has been designed for beginners or those getting back into exercise after a long break.
At home or gym workouts options available.

Link in BIO to register and learn more!
Drop a 🙋‍♀️ in the comments, or send us a DM with any questions before doors open.

Let us help you flip the script during midlife transition 💪

07/06/2026

Cooking with intention 💚

Chickpeas + halloumi for plant and dairy protein.
Mushrooms for B vitamins and one of the few food sources of vitamin D.
Spinach (straight from the garden 🌱) for iron, folate and magnesium.
Capsicum for vitamin C — which also helps with that iron absorption.
Green beans, onion, organic pasta sauce for fibre, flavonoids and antioxidants.
And sweet potato mash underneath it all — complex carbs, beta-carotene, potassium.

For midlife women especially, this kind of meal does a lot of quiet work…supporting bone density, hormonal balance, energy metabolism and gut health, all in one pan.

No supplements required.
Just real food, cooked with intention.

05/06/2026

PCOS → PMOS: What Changed and Why It Matters

The condition has been officially renamed polyendocrine metabolic ovarian syndrome (PMOS), published in The Lancet on May 12, 2026, and presented at the European Congress of Endocrinology in Prague.

The old term was inaccurate, implying pathological ovarian cysts, and obscured the diverse endocrine and metabolic features - contributing to delayed diagnosis, fragmented care, and stigma.

💡 This reframing actually strengthens the case for nutritional medicine, since metabolic dysfunction is now front and centre in the name itself 💡

🍽️ Diet first: low-GI or Mediterranean pattern as the foundation

💊 Targeted supplementation: inositol, vitamin D, omega-3s, and NAC have the strongest evidence

⚖️ Weight management: even modest loss improves both metabolic and fertility outcomes

🙋‍♀️ Individualisation: lean women with PMOS have insulin resistance too and benefit from the same nutritional tools

A 2025 systematic review in Nutrients confirmed diet as the cornerstone of first-line PMOS management across all body types.


💚 Treat the whole system: PMOS is a polyendocrine condition - addressing metabolism, inflammation & hormones together gives fertility the best foundation.