Hello ladies,

This one is for you!

If you're a woman experiencing menopause or peri-menopause and you're feeling like your body is out of control, or you're not managing stress as well as you used to, maybe you're noticing your energy levels and patience declining or the hot body you once had is now just a hot mess of hot flushes 😉 if this sounds like you, I think you'll love our brand new 6-week eCourse called Flourish and Nourish Through Menopause.

We all know menopause happens, but you don't need to just deal with it!

Sometimes it can be confusing knowing what to eat and how to nourish your body, especially at a time like this. If you’re unsure of where to turn for information about this time in your life, don’t worry we're here to help and with answers to all of your questions.

Menopause is something that EVERY woman will go through during their life and yet society and the media seems to remain very quiet about it. But things are changing. 

Flourish and Nourish Through Menopause –  is THE online course for every woman who is in peri-menopause or menopause and is feeling like they need to make some changes to feel more energised, alive, and healthier.

You'll learn so much on this in-depth educational course. By the end of the 6-week course you'll know how to manage common menopause symptoms at home, feel less stressed, have more energy, know how to reduce risk factors for common conditions, feel positive and in control and know what to eat for optimal health and weight management.

The course is run by Lee and Belinda and between us, we’ve helped thousands of women to optimise their health and feel their very best. You can watch this video now to learn more!

About the Flourish and Nourish Through Menopause Program

Throughout the 6-week course you will guided every single step of the way. You’ll have access to the following modules with video, written content and activities. There are over 50 beautiful recipes, recipe videos, meal plans, yoga instruction videos and meditation audios which can be accessed at any time during the entire course at your fingertips.

Why should you join?

• You'll finish this course feeling like you are back in control of your body and your symptoms
• ALL women deserve to understand the menopausal transition and know what they can do to manage it naturally
• This course will educate, motivate and inspire you to make long term improvements to your health
• You'll be provided with step by step guidance on how to make changes to your diet and lifestyle for optimal hormonal health
• You'll LOVE the recipes which are all nourishing, tasty and simple to make. The whole family will enjoy these recipes which contain easy-to-access ingredients
• You'll feel supported and part of a community of women who are focused on their health and long-term wellness

What you’ll receive when you sign up to the Flourish and Nourish Through Menopause program

• Six modules delivered weekly, containing practical expert advice for managing menopause and peri-menopause
• Tailor made videos in addition to written content
• Guided support to help you understand how to manage symptoms and tweak your diet to feel your very best
• Weekly activities, quizzes and downloads
• Yoga instruction videos for anxiety, sleep, hot flushes, energy and balance
• Audio meditations for sleep and anxiety
• eBook for you to download with over 50 recipes and images designed to nourish your body through menopause
• Shopping lists and meal plans
• Private Facebook group support and Live Q&A’s
• All it takes is a six-week commitment from you and you’ll learn so much and feel empowered, strong and supported through your menopause transition

What does the program contain? 

Module 1 - Understanding Menopause and Managing common symptoms

This module helps you to understand what is happening during the menopause transition and where oestrogen can be produced after menopause to keep you feeling your very best. The top 17 menopause symptoms are explored with practical tips on how you can manage these symptoms at home. 

Module 2 – Nutrition for Menopause Part 1

In Week 2 we begin diving into nutrition and how food can help to improve our menopausal symptoms and your future health. We have detailed info on which nutrients are essential for menopause and we list the Top Ten foods for menopause and learn how to make a balanced meal plan.

Module 3 – Nutrition for Menopause Part 2

There is so much to learn about nutrition! This week we learn about which foods and substances can negatively affect menopause while dispelling common myths and helping you learn how to best choose foods when you are shopping. We give nutritional advice for each stage of the menopausal transition and detail which supplements might be right for you. Each supplement/nutrient is explained in detail and includes which form to look for and what dose to take along with our top brand suggestions. 

Module 4 - Impact of Lifestyle on Menopause

Exercise, sleep, stress and friendships can have a massive impact on menopause symptoms. We detail lifestyle tips for optimal hormonal health, how to ensure a good night’s sleep and some tips for managing stress. Which types of exercise are beneficial for menopause are explained along with do-at-home yoga videos and guided audio meditations. 

Module 5 – Preventing Long Term Health Risks

After menopause comes an increase in the risk of certain long term health conditions. Learn about how to minimise your risk factors and understand the ongoing health checks and blood tests that are useful for focusing on wellness and prevention. 

Module 6 – Pulling it all together and making a plan for the future

By week 6 you’ll have learned everything there is to know about menopause and how to flourish and be nourished through the process. Menopause isn’t something we are trying to fix but something we are trying to transition through with ease. This week wraps up all you have learned and helps you to make a plan moving forward to allow you to eat well, move more and better manage stress. See you in the course!

Who has created this course?

Flourish and Nourish Through Menopause has been created by Lee Holmes and Belinda Kirkpatrick. We came together to create this course after finding a serious lack of helpful and practical information available to help women through the menopausal process. Lee Holmes a nutritionist, wholefoods chef, yoga and mediation teacher, best-selling author of nine Supercharged Food books and creator of the Love Your Gut powders and author of this website www.supercharegdfood.com and www.superchargeyourgut.com

Belinda Kirkpatrick is a Naturopath and Nutritionist and expert on women’s health and hormones. Belinda is the author of Healthy Hormones and has been in clinical practice for over 15 years helping thousands of women just like you take control of their hormones and thrive  through the menopausal transition. We have combined our skills and experience to bring you the very best and most practical information, inspiration and guidance to empower you to understand your body and feel amazing and in control through menopause and beyond.

How much does the course cost?

The 6-week program is only $199 and comes with a free recipe eBook with over 50 recipes.

Have you ever finished a loooong day with a kind of sad and lethargic feeling? Then, all of a sudden, you find yourself standing in front of the fridge or pantry and gobbling down the entirety of its contents. Often, this includes the foods we shouldn’t be eating in copious amounts, like chocolate, chips, chocolate, cookies, oh, and did I mention chocolate?

We often tuck into these foods because they give us temporary emotional highs. They make us feel good and keep us wanting more (kind of like the really awful TV shows you watch, love to hate and can’t stop watching). We all have our vices – maybe for you it’s chocolate, chips, fast food, ice-cream or something else entirely.

So what makes us experience these cravings?

Picture this: you're sitting on the couch, it's a little late, your favourite Netflix show is on and you have a bar of chocolate in front of you (dark chocolate obviously, because it's high in the antioxidants and whatever...). You convince yourself you'll only have one piece. You look down during the ad break and it's only the wrapping that remains. How on earth did that just happen?

Science plays a bigger role in our cravings than we might realise. Those ‘melt in your mouth’ foods, like chocolate and marshmallows, give you a happy sensation when you eat them and then you tend to crave them more. This feeling signals to your brain that you’re not eating as much as you actually are and keeps you wanting more and more and.... So, when you eat these food, they literally tell your brain that you’re not full, even though you’re eating lots of calories. And this, my friends, is why many of us over eat.

Food companies know this and often take full advantage of it – there’s a reason small blocks of chocolate are so hard to find! These companies will also spend millions of dollars to discover the most satisfying level of crunch in a potato chip… imagine having that job!

A lot of the instant and fast foods that we crave are delicious and make us feel okay, but it's only temporary. These foods are often high in unhealthy fats, calories and artificial ingredients. The only thing they're low in is nutrients! They can impact brain function and memory, leading to a feeling of depression after the initial joy of eating it. They can also cause an increase in our blood sugar levels, which make us hungry after a meal, leading to over eating and weight gain. These comfort foods can often be full of artificial ingredients that our bodies have trouble understanding and that can lead to tummy pain, bloating, absorption problems and fatigue.

So now for the real question, what can we do about it?

I’m sorry to break it to you, but there’s no specific superfood that will make you happy or improve your brain function. Instead, what a good rule of thumb to follow is to eat a healthy diet with a variety of nutritious foods. Following a diet that emphasises vegetables, fruits, beans, nuts, whole grains, olive oil and lean protein, and reduces ultra-processed, fried and sugary foods. Basically, eat the real stuff, and cut back on junk food and you’ll be good to go!

If you’re really looking for a mood-boost, and we’re talking a real, sustained mood-boost, the best way to do it is to consistently supply your body with nutritious foods to keep it motoring along.  That doesn't mean you have to forgo all your favourite comfort foods, the key here s moderation.

Researchers have studied the association between foods and the brain. They’ve identified nine nutrients that combat depression and boost our mood. Don’t worry, I’ve compiled this all for you so you don’t need to get into the nitty gritty of it!

These nutrients are calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D and zinc. These mood-nutrients make us less stressed, boost libido and make us happier. Nutrients in foods can actually support neurotransmitters that produce feel-good hormones and happy hormones, like serotonin and dopamine.

So, what foods should we be including in our diets?

Capsicums – capsicums are full of vitamin C (even more than oranges) which helps hormone synthesis, producing happy hormones. The higher the concentration of vitamins in our food, the bigger the impact on our mood. Due to their vitamin C content, capsicums are also great for increasing our immune system so we don’t get sick. Whip up a Hazelnut and Capsicum Pesto.

Flaxseeds - flaxseeds, also known as linseeds, are high in Omega-3 fatty acids to help avoid foggy brains. Flaxseeds can also help balance hormones and produce energy. I like to sprinkle flaxseeds over my eggs, make a flaxseed crust with baked fish or put a tsp of ground flaxseeds in my porridge.

Oats – oats are full of the vitamin B1 which helps produce energy. They also help seal the lining of the gut and reduce inflammation. Try out my gutmeal for a sustained mood-boosting breakfast.

Cacao – cacao - ahh the good stuff! Cacao increases serotonin and dopamine in the brain, giving us feelings of pleasure, happiness and lowering our stress levels. Cacao is also high in iron, magnesium, calcium and more! The best way to enjoy cacao? Chocolate! Go for ones that are 70% cacao or the raw stuff! Try this delish Chocolate Fudge.

Maca – maca is actually a Peruvian root vegetable that's found in powdered form from health stores and online. It helps regulate and balance hormones, boost our libido and fertility!  I can't speak about maca without mentioning my Maca and Tahini Latte.  This creamy and warm concoction is the perfect latte to help you chillax.

Oily fish - like salmon and sardines, are high in omega-3 and raise dopamine and serotonin levels in the brain.  Low levels of serotonin are linked with depression, aggression and suicidal tendencies, while dopamine is a “reward” chemical that the brain releases in response to pleasurable experiences, such as eating.  The body does not naturally produce Omega-3s, so the fatty acid needs to be consumed from outside sources. Deficiency symptoms include fatigue, mood swings, memory decline, and depression. Try this Sardine Mash Pot.

Avocado – avocados are a natural hormone booster and they also help us absorb nutrients we’re eating, particularly fat-soluble vitamins. This is your permission to eat avocado with everything... you're welcome.

Lentils – lentils are a slow-digesting carbohydrate that help boost our serotonin levels. Lentils are a low-calorie, nutrient-packed legume with a nutty and earthy flavour. They contain a great source of prebiotics to help out your gut and keep things running smoothly on our insides. Plus, lentil dahl is dahl-icious.

Rosemary - the delicious herb, is an example of an adaptogen that has been used for centuries for its stress-relieving and immune-boosting qualities. It’s the perfect herb to add to your meals, I've included it in my Rosemary and Thyme Chicken Stew.

Chai Tea - No spirit-lifting list of mine could omit chai tea. Chai uses a blend of spices that promote happiness and I’m almost certain that a cup of chai tea can fix anything. If you’re ordering one out, be sure to go for the real stuff, not the powdered or syrup version!

Carbohydrates - let's slash carbophobia! Carbohydrates can help boost your mood. In a new study in the Archives of Internal Medicine, people who for a year followed a very-low-carbohydrate diet—which allowed only 20 to 40 grams of carbs daily, about the amount in just 1/2 cup of rice plus one piece of bread—experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, whole grains, fruit and beans. It's been suspected that carbs promote the production of serotonin.

Living a life of restriction, like a low-carb diet, for a full year may have negatively impacted their moods. When choosing carbohydrates, go for unrefined carbohydrates like oats and quinoa and choose starchy carbs like pumpkin and sweet potato.

Saffron - saffron has proven to help relieve PMS symptoms, like mood swings and depression. It's antidepressant effects have even been compared to common antidepressants like Prozac! Researchers believe that the spice helps produce the feel-good neurotransmitter serotonin and makes it more available to the brain. You'll love my White Fish Soup with Saffron.

Nutritional Yeast Flakes- Nutritional yeast is the kind of yeast that doesn't feed pathogenic bacteria as it's a deactivated yeast and usually a strain of scaaharomyces cerevisiae.  It's packed with B vitamins such as B1, 2, 3, 6, 9 and 12, and fibre and  makes a great food source for vegans who may be lacking in B12.  Research shows that B vitamin supplementation can benefit stress. It's cheesy nutty flavour means you can add it to pizza's, soups, mashes, omelettes and casseroles or wherever you would ordinarily add cheese.

Probiotics - Whether from supplements or foods, these good bacteria are beneficial for more than digestive health. People who take probiotics see improvements in their perceived levels of stress and have a more positive mental outlook compared to people not taking probiotics. Not only does eating these happy foods help our moods, they also help out our gut because of the direct link existent from the gut to the brain. So, if we’re eating mood-boosting food, our bodies are going to function much more efficiently and our moods are going to be that much brighter.

Iron Rich foods- In a review published in Nutrients, the researchers with Deakin's School of Psychology and Centre for Physical Activity and Nutrition Research (C-PAN) examined studies into the positive mood and cognitive effects of increasing iron and zinc intakes in women between 12 and 55 years old.  They discovered that increasing iron intakes via supplements improved memory and intellectual ability, and increasing zinc intakes also via supplements improved depressive symptoms in women who either already had depression or had low zinc levels. Iron rich supplements such as Love Your Gut powder and Fulvic Humic Concentrate are a great way to assure an adequate intake of iron.

So, what's my netflix snack of choice? My Golden Gut Oatmeal Cookies and these delicious Cheesy Kale Chips. They're full of mood-boosting and healthy-promoting ingredients so you can lounge around with netflix on and snack away!

I'm going back to the future.

I love blogging and sharing my food adventures with you.

And you sharing right back.

It's what Supercharged Food is all about and why I started blogging in the first place.

So, I’ve decided I’m going back to basics.

You know, when the blogger make a recipe at home in their kitchen, away from the hullabaloo that is life?

Forget FaceTime! Let's get back to face to face time.

Say hello to good old-fashioned, simple Supercharged food blogs.

Here’s the first…

Curate your date night with my Oven Baked Veg and Garlic Soup with Toasted Seeds.

Whether you’re facing first-date butterflies and you want to seriously impress your first date or, you want to make your long-time partner feel a little more special, this SOUPercharged recipe is sure to do the trick.

Get changed out of your tracksuit pants and throw on your fanciest get-up because date night at home need not be casual!

You don’t need a specific day to show someone you love them. Sometimes love can come through in the simplest of gestures - like making a warming pot of soup with some candles and soft tunes to gently sway to on the couch.

This baked veg soup is husband-approved and absolutely fool-proof. You can even throw it together while you're getting home from a long day. It's sure to warm you both up from the inside out.  If you have an air fryer / toaster oven why not make some sweet potato fries to have on the side? 

So, what makes this soup so soupercharged? The cruciferous vegetable, cauliflower, can help fight inflammation because it's rich in antioxidants and anti-inflammatories. Whilst garlic can help lower cholesterol and combat heart disease!  Who knew healthy eating could be so sexy?

Don't forget the seedy topping! Seeds are rich in  zinc - a crucial but often forgotten mineral that helps with growth, immunity and can even improve our skin.

And of course, the best part of having a date night at home is what happens after dinner...... 😉

Get your head out of the gutter - I'm a food blogger after all!

I'm talking about DESSERT.

Be sure to try out my love heart chocolates. These indulgent delights, with their special smooth and velvety texture and chocolaty buttery taste, are melt-in-your mouth good.

You'll wonder why you ever made reservations in the first place...

Oven Baked Veg and Garlic Soup with Toasted Seeds

Serves 2-3

Ingredients:

• 1/2 cauliflower cut into florets
• 2 zucchinis chopped into cubes
• 1 carrot chopped into cubes
• 1/2 bulb garlic unpeeled (about 6 cloves)
• 2 tbs olive oil
• 1 tsp cumin
• 1 tsp coriander
• Pinch chili flakes
• 1 knob butter or 1 tbs olive oil
• 500gms veg or beef stock
• 2 tbs tomato paste
• 2 tbs lemon juice
• 2 tbs wheat free tamari
• 1 tsp ginger grated

Top with:

• 1/4 cup toasted seeds
• Fresh coriander

Method:

Heat oven to 240 degrees Celsius

Place veg and garlic on a baking tray and splosh with olive oil then add spices and stir to coat

Bake for 25 to 30 mins

Once ready heat butter/oil in heavy based saucepan

Squeeze garlic into pan and break up with a wooden spoon

Place veg into pan and stir

Add stock and remaining ingredients and stir then bring to the boil and reduce heat place on lid and simmer for 10 mins

Ladle into bowls and top with toasted seeds and fresh coriander