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Stéphanie Achar I Nutritional Therapist & Health Coach
SIMPLE + HEALTHY is for women over 40 to transform their life powerfully. www.simpleandhealthy.com

Hello, I’m Stéphanie. I work with women who struggle with their weight and their relationship with food. If you are worried about your weight, find yourself comfort eating, experiencing low energy or feeling hormonal I would love to help you discover how you can have a healthier and happier relationship with food and your body. My personal experience of emotional eating, and the ongoing struggle to find the right support, led me to train in nutrition and health coaching. My unique approach, takes into account both your physiological and psychological needs, supporting you to feel energised, healthy, and most importantly, enjoy your body. Book in for a complimentary emotional eating & weight loss call with me and I'll advise on how I can best help you

08/09/2026

🥦 The vegetable family I always encourage women over 40 to eat more of…

Cruciferous vegetables (also known as the Brassicaceae family) are some of the most powerful plants we can add to our plates.
Broccoli, kale, rocket, cabbage, cauliflower and watercress are naturally rich in glucosinolates — plant compounds that are transformed into beneficial substances such as sulforaphane and indole-3-carbinol.

Why do they matter, especially during perimenopause and menopause?
✨ They support healthy oestrogen metabolism
✨ They help protect our cells from oxidative stress
✨ They nourish our gut bacteria through their fibre
✨ They contribute to better blood sugar balance and satiety

My favourite approach? Don’t overcomplicate it. Add one small portion every day:
🥗 rocket in your salad
🥦 roasted broccoli with olive oil and herbs
🥬 kale in soups or smoothies
🌱 fermented cabbage like kimchi

Small daily choices create powerful long-term benefits.

HormoneHealth PlantRichDiet

08/09/2026

🥦 The vegetable family I always encourage women over 40 to eat more of…
Cruciferous vegetables (also known as the Brassicaceae family) are some of the most powerful plants we can add to our plates.
Broccoli, kale, rocket, cabbage, cauliflower and watercress are naturally rich in glucosinolates — plant compounds that are transformed into beneficial substances such as sulforaphane and indole-3-carbinol.
Why do they matter, especially during perimenopause and menopause?
✨ They support healthy oestrogen metabolism
✨ They help protect our cells from oxidative stress
✨ They nourish our gut bacteria through their fibre
✨ They contribute to better blood sugar balance and satiety

My favourite approach? Don’t overcomplicate it. Add one small portion every day:
🥗 rocket in your salad
🥦 roasted broccoli with olive oil and herbs
🥬 kale in soups or smoothies
🌱 fermented cabbage like kimchi
Small daily choices create powerful long-term benefits.
HormoneHealth PlantRichDiet

15/07/2026

Taking a little break

I’ll be stepping away from social media for a little while this summer to disconnect, to put my phone down, step away from screens, and be more present in real life.

To enjoy nature. My family. My sleep.
To take a bit of perspective.
Space to live life offline for a while.
Wishing you all a lovely summer month.

09/07/2026

If you’re not sure what to eat for hormone health, start here 👇🏻

This is my simple anti-inflammatory grocery guide:

Vegetables, fruit, quality carbohydrates, protein and healthy fats, built around colour, fibre and REAL food.

You don’t need a complicated diet. You need a consistent one.

Focus on:

• Plants at every meal
• Protein for blood sugar balance and muscle health
• Healthy fats for brain and hormone support
• Fibre-rich carbs for steady energy and hormone support

This approach helps support blood sugar balance, energy, digestion and hormone health during perimenopause and menopause.

28/06/2026

HOW YOUR STRESS RESPONSE IMPACTS DIGESTION (AND WHAT TO DO ABOUT IT) 👇🏻

If you often feel bloated, heavy after meals, or like your digestion just isn’t “working properly”, it may not only be about what you eat.

Your digestive system is directly controlled by your nervous system.

When the sympathetic nervous system (your “fight or flight” state) is activated, your body prioritises survival over digestion. Blood flow is redirected away from the gut, stomach acid and enzyme production decrease, and gut motility slows.

In contrast, the parasympathetic nervous system (“rest and digest”) allows you to properly break down, absorb, and assimilate nutrients.

Many of us spend much of the day in a low-grade stress response without realising it - rushing meals, eating between tasks, or already thinking about what’s next. How often do we actually sit down, slow down, and chew our food properly?

Over time, this can significantly affect digestion and nutrient absorption.

WHAT HELPS SWITCH YOUR BODY INTO “REST AND DIGEST” MODE
Before meals:
• Take a few slow breaths before eating (even 30–60 seconds helps signal safety)
• Sit down properly and pause, rather than eating on the go
• Bring attention to your meal; smell, appearance, anticipation all help stimulate digestion

During meals:
• Eat more slowly than you think you need to
• Chew thoroughly until food is well broken down
• Avoid multitasking (emails, scrolling, work)

After meals:
• A gentle 10–15 minute walk can support blood sugar balance and motility
• Allow space before jumping into stressful tasks

WHAT CAN DISRUPT DIGESTION
• Eating while stressed, rushed, or distracted
• Large amounts of fluid with meals, which can dilute stomach acid
• Constant grazing without digestive breaks
• Eating in a heightened emotional or mental state

Good digestion isn’t just about food choices; it’s about creating the internal conditions for your body to actually receive nourishment.

Supporting your nervous system around mealtimes can improve not just digestion, but also energy, cravings, and overall wellbeing.

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London

Opening Hours

Monday	9am - 6pm
Tuesday	9am - 6pm
Wednesday	9am - 6pm
Thursday	9am - 6pm
Friday	9am - 6pm

Website

http://www.simpleandhealthy.com/

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