Tracy Gribben Nutrition

Lots of reasons to love your lentils!! 🥰

High protein quinoa bowl. Easy to make & save leftovers for another day 👍
Quinoa, kale, cooked sweet potato, red onion, grated carrot, green lentils.
Easy dressing;
3 tbsp tahini
1 tbsp balsamic vinegar
1 tbsp tamari
1 tbsp maple syrup
1 tsp mustard

Get onboard with magnesium!

Tonight’s dinner was real quick & all plant 🪴
It’s a go to when I just don’t have the time to prep all the lovely spices that make veggies taste so good!
I used red curry paste as it’s free from artificial colours, flavours, preservatives and it’s gluten free too! Add some coconut nut milk and it’s super simple, quick & tastes amazing 👍
The veggies were just what I had in the fridge..cauliflower, courgette and onion. The only other addition was fresh garlic and coconut aminos.
Oh and pomegranate seeds for the burst of sweetness and they look great too! 🥰
My protein was pinto beans. An all star fibre provider which helps to keep cholesterol low and our guts happy 😊. They’re also a great source of iron (energy), copper & manganese (antioxidant defence) and B1 for brain cell function. At 15g of protein per cup..well that really is a no brainier!! 😜

When it comes to improving our overall Heath and wellbeing, a good nights sleep has to be top priority!
But many of us either don’t get enough or the quality just isn’t there 😩🥱

So one mineral that’s the top of my list to help sleep is magnesium 👍
Why? It’s known as natures tranquilliser and needed for over 300 different enzymes in the body!
Cellular deficiency is common due to stress, mineral depleted soils, poor gut health, high sugar diet and insulin resistance 😬
RDA is 350-400mg but that can vary from individuals and especially if you’re doing strenuous exercise.

If you want to find out more about testing or signs that you may be deficient, then reach out 💕💕

A little lunchtime inspo…

Ingredients:
2 eggs
8 asparagus spears
1/2 small shallot
1/2 tbsp coriander
Paprika, salt & pepper to taste

Dressing:
1/2 cup coriander
2 garlic clove
1/2 lime
1/3 cup olive oil
2/3 cups Greek yoghurt/coconut yogurt if dairy free
Salt to taste

Prepare:
1. Boil asparagus for 5-7mins until tender, drain
2. Fry (if your super pressed for time!) but ideally boil for 6 mins. Peel and cut in half
3. Arrange asparagus, sliced shallot and coriander on plate
& sprinkle with salt, peppers and paprika

For dressing, blitz up ingredients in a good processor till smooth. Drizzle over salad & enjoy!! 💕💕

So this is typically how you can feel when your progesterone’s on the floor! Life can feel like a drag or a drama!! 😬. Menopausal hormone havoc can run a-mock!
Things you can do:
✅ balance blood sugars with protein & healthy fats
✅ consider a magnesium and vit C supplement
✅ Adaptogens can be useful like Ashwagandha and Maca
✅ Breathing techniques, meditation and yoga
✅ watch your cardio! Too much is not a good thing
✅ Remember if you think you can still party like a pro, think again!! 🤣

3 days and viola…little bursts of red clover sprouts packed with nutrition!!! Sprinkle them on your soups, salads or stews 👍. Red clover is often found in menopause supplements. It contains isoflavones which are a class of phytoestrogens which can help support hormone balance 😅
Soak the seeds overnight, rinse and watch the magic happen!! 💕💕

Cholesterol is the backbone of your steroid hormones 🧐 it’s like a little downstream into pregnenolone, DHEA, progesterone, oestrogen and testosterone.
That’s why counting calories and following a low fat diet can cause hormone havoc and create the following symptoms:
➡️ poor sleep
➡️ low mood
➡️ low energy
➡️ weight gain
➡️ hot flushes

If you think your hormones have went a little haywire and you need to get back on track, reach out for a hormone assessment chat 🥰💕💕