Happier You Nutrition

Happier You Nutrition Amanda Sarjant - BANT registered nutritional therapist, Licenced HeartMath Coach. It is not medical advice.

I help you stop feeling like you’re running on empty and start feeling like yourself again — with simple, realistic changes
One Step a Week®
www.happieryounutrition.co.uk Information on the Happier You Nutrition page is for information only. Please see a medical professional before making any changes to your diet or lifestyle.

04/09/2026

Sometimes weeks can be a bit rubbish and you don’t do as well as you wanted to with your healthy steps.

It happens, you have a busy life.

That was mine this week, my steps have been rubbish, I’ve only been to the gym once, I don’t think I drank enough water, I definitely have not had enough protein every day.

I just don’t want you to think that a healthy lifestyle means everything goes to plan all the time, it doesn’t.

But it does mean that you get up tomorrow and carry on, you don’t think this is too hard and give up.

Because the benefits of a healthy lifestyle are too big to drop just because a day or a week or even more than that didn’t go quite to plan.

A healthy lifestyle gives you more energy, a sharper mind, a better mood, less brain fog and it helps to reduce the risk of chronic lifestyle diseases.

So if you had a week that you didn’t go to plan too, join me and get back to it asap.

Amanda x

03/09/2026

A tray bake is so easy, just a few minutes of chopping, sprinkle with extra virgin olive oil, some dried herbs, season and and cook in the oven for about 30 mins, until the veggies are cooked.

A great way to get a good proportion of the recommended 30 a week.

Cook your protein in the oven at the same time until cooked.

We had an easy rice too, boiled in a pan in a few minutes.

An easy after work balanced plate dinner.

Amanda x

02/09/2026

5 easy ways to increase the amount of polyphenols in your foods:

A couple of squares of at least 70% dark chocolate- I like 90% best.

Cooking with or drizzling Extra Virgin Olive Oil

Drinking a Matcha or green tea

Blueberries - fresh or frozen - so easy to add to anything

Oolang tea - swap one drink for a cup of Oolang

Making easy, simple changes is what I am all about - none of these will be hard to do and all will be supporting your health.

Polyphenols are different to vitamins and minerals, they are special plant chemicals which all do different things to support many of your body’s pathways - such as helping to reduce inflammation and may protect collagen .

Follow me if you would like more easy steps.

Amanda x

02/09/2026

Cooking apples helps to break down the pectin.

Pectin is a prebiotic which feeds your gut bacteria.

This also makes it easier for your body to digest the apple.

Amanda x

01/09/2026

Over the last 10 years I have built up my healthy steps, building up step by step is the way to make changes which stick.

10 of the ones I aim to include each day are:

To drink a glass of water when I wake up.

To aim for 10k steps daily.

To include protein each time I eat, meal or snack.

To eat as early as I can in the evening but to have finished eating by 8.30 at the very latest.

To not eat for 12 hours overnight to give my gut a break, this will also help with keeping my blood sugar levels regulated.

To do 10 minutes of HeartMath breathing a day for stress management.

To aim for as many different colour plant foods as I can include in my meals, to help me have many different polyphenols.

To only use extra virgin olive oil.

To enjoy a cup of a nighttime tea as part of by night time wind down.

To say my affirmations into the mirror each morning to change my identity from still being the me that believed the old stories I said to myself to the me I am becoming.

I don’t achieve everything all the time, but that’s ok as a health journey doesn’t have to be perfect, I aim for 80/20.

If you were to include a new step this week, what would it be?

Amanda x

31/08/2026

I had a great time on holiday and now am returning home refreshed and full of new ideas.

I have a batch of recipes to share.

I have been working on a new Midlife Health Bundle, and planning my new online group course - The Four Pillar Plate.

I am hoping to do some local talks too.

It’s all very exciting.

Amanda x

30/08/2026

The suggested step for One Step a Week this week is to include some purple fruit and veggies.

They are purple due to a plant chemical - polyphenol called anthocyanin.

This supports you cell health in many ways, including brain cells.

Amanda x

30/08/2026

5 foods to help your brain to be sharp and to stay focused all day -

Oily fish for omega-3, this is a healthy fat and your baron is made up of approximately 60% fat, of which the DHA part of omega-3 makes a substantial protein.
It is needed in the cell membranes of your brain cells to help keep them flexible,allowing the neurotransmitters (brain chemicals) to move easily and quickly between your brain cells.

Dark green, leafy veggies - these are a good source of vitamin B9 (folate), which is important for breaking down homocysteine, high levels of which are linked to cognitive decline.
They also contain dietary nitrates which your body converts into nitric oxide, this widens your blood vessels helping to increase the oxygen and nutrients delivered to your brain cells in your blood.

Green tea and especially Matcha contain EGCG, this is an anti-inflammatory which can get into your brain, helping to protect your brain cells and reduce inflammation.
It also contains L-theanine which is thought to increase the calming chemicals in your brain, helping to reduce anxiety.

Egg yolks contain choline, this is used by your body to make a acetylcholine, this is an important molecule for keeping your brain sharp.
The colour of the yolk is from lutein and zeaxanthin, these compounds are thought to help the efficiency of your brain cells, helping to process info more quickly.

Dark berries - the dark colour is from anthocyanins, these compounds can get directly into your brain and help with communication between your brain cells.
They also contain a high level of antioxidants to protect your brain from oxidation, which can damage brain cells.

Why not make a note to pick some of these up the next time you go grocery shopping?
Your brain will thank you.

Amanda x

29/08/2026

There are so many reasons to introduce healthier habits in midlife.

A healthy lifestyle is built on healthy habits.

Healthy habits can help to stop the 3pm energy crashes,
stop and bloating, help you to feel good in your clothes again and help to get you feeling like you again.

One Step a Week is my programme to help you to start each healthy habit in an easy and manageable way.

Every Sunday I give a suggestion for the change for that week.

Will you stay the same or be the version of you who builds a healthier lifestyle?

Amanda x

28/08/2026

A healthy midlife lifestyle is built on healthy habits.

These need to cover the 5 pillars of health:
Nutrition
Exercise
Sleep
Stress management
Mindset.

Amanda x

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