Zoe Hill Nutrition

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Zoe Hill Nutrition

Hello, and welcome to Zoe Hill Nutrition.

I am a London based Nutritional Therapist specialising in female hormonal conditions, including PCOS (polycystic ovary syndrome), PMS (pre-menstrual syndrome), difficult & painful periods, endometriosis, hormonal weight issues and perimenopausal symptoms. Chances are if you're here it's because you have been struggling with your hormones and are looking for a new approach to getting on top of your symptoms and not being governed by your monthly cycles.

29/02/2024

One of the things I speak about frequently with my clients is planning and prep. It's really hard to eat healthily if you wait until you are hungry to decide what you're going to eat and then try to source it.

Whether you're working in an office or at home, having quick balanced meals and snacks pre-prepared can help save time and avoid the temptation to grab a sandwich/pack of crisps/chocolate for lunch/snacks.

Tips to help make healthy eating feel easier 👇

🌟 Decide what meals you are going to have at the beginning of the week and get all the ingredients in so you don't need to go to the shops daily.

🌟 Make sure your fruit bowl is full and you have nuts/seeds/yoghurt at home to have as a snack with a piece of fruit.

🌟 Have cottage cheese and hummus in the fridge to have as a snack with oatcakes or cut-up crudités (vegetable slices).

🌟 Cook plenty the night before, so you have enough for leftovers the next day. For example, cook a large tray of roasted vegetables and save some back to add to a salad the next day.

🌟 Have some healthy 'fast foods' in the cupboard and fridge for times when you're in a rush and don't have leftovers. For example, pre-cooked brown rice, quinoa & lentil pack with tinned tuna, smoked mackerel/salmon plus a bag of salad can be quickly put together to make a balanced meal.

🌟 If you need to rush out in the morning and want a quick breakfast you can eat en route to work, try overnight oats (bircher muesli).

Combine the following ingredients and leave in the fridge overnight to expand:

2-3 tbsp probiotic yoghurt
6 tbsp oats
1 grated apple
A pouring of apple juice
1 tbsp ground flaxseeds
1 pinch cinnamon
1 tsp honey

🌟 Buy some good quality stainless steel tupperware boxes like so you don't need to use plastic tupperware when you are out and about.

31/01/2024

When I was diagnosed with PCOS as a teenager I was a pescatarian (who didn't eat much fish!), living off of a diet of fish fingers, pasta and Special K. When I healed my PCOS, the first change I made to my diet was to eat more protein, including it at each meal and snack.

However, if you're following a mainly plant based diet it's not always easy to eat ample protein, and in particular ample complete proteins which contain all of the nine essential amino acids our bodies need but can't make (and hence that need to be consumed in our diet).

Most animal sources of protein are complete proteins. However, when consumed on their own most nuts and pulses are incomplete proteins which means if you're vegan/vegetarian or trying to eat a more plant based diet you may need to pay extra attention to the sources of protein you're consuming.

For example, by combining nuts/seeds plus pulses like chickpeas or lentils, you get a whole protein. So, something like hummus which combines chickpeas and sesame seeds is great.

You can also do things like add nuts/seeds to a salad with pulses to make a whole protein. Equally, if you combine a pulse like lentils with a wholegrain like brown rice, you get a complete protein.

Other vegan sources of complete protein 👇

✅ Tempeh
✅ Tofu
✅ Quinoa
✅ Buckwheat
✅ Chia seeds
✅ Amaranth
✅ H**p seeds

23/01/2024

Health hacks I’ve been embracing recently as an ex-PCOSer and Nutritionist in my (nearly mid!) 40s 💜✨

- Mexican is the way to go if you are gluten-free! It’s a real treat to go to a restaurant and be able to eat everything on the menu and tacos, as well as being yummy, are normally gluten-free! If you’re a Londoner my two favourite taco places are in Clapham and in Peckham.

- Since giving up caffeine I’ve really missed chai tea, so I’ve been making my own version with a masala tea mix containing cinnamon, black pepper, cardamon, cloves, ginger and nutmeg boiled up with a couple of rooibos tea bags. Served with milk of your choice, it’s super comforting especially in the cold weather.

- Anyone who knows me knows I am a little obsessed with yoghurt (must be the Greek Cypriot blood!) but I’ve recently been mixing it up with quark at breakfast for a change. Quark is high in protein, low in fat and also a source of gut-friendly probiotics, so a good breakfast option if you want a change from yoghurt or eggs.

- I’ve been diarising my strength training workouts in my diary. By blocking out the time in my diary it tends to mean unless something really important comes up, I turn up! Turning up can sometimes be the hardest bit - but once you’re there you never normally regret a good workout session.

- I frequently post about alcohol consumption and how in our 40s it might not be our best friend! These days I just drink on special occasions, but instead of wine I’ve recently been opting for white spirits like vodka and tequila (yes, that might be a frozen margarita in the photo! ☺️🍸) which I find leaves me less groggy-headed the next day. For a less sugary option, vodka fresh lime and soda would however beat a margarita!

16/01/2024

Detoxes are all the rage in January, but did you know the majority of people that start a diet on 1st January have broken it by mid-Jan?

There are lots of things you can do to optimise your liver function all year round instead of going on an extreme diet or juicing cleanse in January.

The liver has many functions in the body, including neutralising and destroying all toxins, as well as the metabolism of multiple endocrine hormones (including oestrogen).

When the liver is not functioning optimally it can have a knock-on effect on female hormonal balance. This makes it an important area to focus on if you are trying to boost your fertility or get on top of symptoms related to a hormonal condition like PCOS, endometriosis, fibroids and PMS.

Things you can do to optimise your liver function all year round 👇

✅ Eat your (bitter) greens and brassicas. Bitter greens like spinach, collard, kale, chicory and dandelion are great for stimulating liver enzymes. Brassicas are particularly good for the liver as they contain a compound called glucosinolates which aid oestrogen metabolism. Cabbage, broccoli, cauliflower, radish and turnips are all in the brassica family.

✅ Spice up your life! Turmeric is particularly beneficial for the liver as it contains a powerful antioxidant called curcumin. Curcumin has been shown to prevent toxins from turning into harmful compounds that can damage the liver.

✅ Get to know your B Vitamins. B Vitamins are co-factors for various enzymes involved in both Phase 1 & Phase 2 liver detoxification. Vitamins B6, B12 and folate (B9) are particularly important.

Sources of Vitamin B6: chicken, tuna, oats & bananas. Sources of Vitamin B12: Fish, eggs, chicken, dairy products, tempeh and nutritional yeast. Sources of folate: green leafy vegetables, chickpeas, broccoli and sunflower seeds.

✅ Reduce the (toxic!) load: Toxic load can come from what we eat and drink, the air we breathe, the products we use on our skin and in our home and any drugs/medicines we take. Try where possible to eat less processed food, use natural products, reduce plastic use and spend more time in nature.

03/01/2024

Just because it's January, it doesn't mean you have to go on a diet.

Quick-fix diets generally do what they say on the tin and tend not to lead to long-term weight loss. Roughly 9 in 10 people who start a diet on 1st January will break it by 13th January.

The tortoise beats the hare every time! Slow and steady changes are more likely to help you achieve your health goals in the long-term.

If losing weight, and keeping it off is your goal, then you may find these small changes helpful 👇

✨Pair together a portion of protein and slow releasing carbohydrates at all your meals and snacks.

✨Fill your plate half full of non-starchy vegetables.

✨Walk at a brisk pace for 25 mins daily.

✨Lift weights for 30 mins 3 x a week.

✨Drink 2+ litres of filtered water daily.

✨Have the odd treat!

09/11/2023

I often get asked about the difference between tempeh and tofu - so here’s a summary.

Both tempeh and tofu are plant based complete proteins - meaning they contain all nine of the essential amino acids we need to consume in our diet.

They are both made of soy, however tempeh is made from fermented soy which some believe makes it easier on the digestion and better absorbed in the body, as the fermentation process partially breaks down the soy sugar and protein molecules.

Soy contains a high concentration of isoflavones, a type of phytoestrogen which can exert a weak oestrogenic or anti-oestrogenic effect in the body.

Soy can modulate oestrogen levels in the body due to its ability to bind to oestrogen receptors in the body.

It is thought that in pre-menopausal women, who have higher levels of circulating oestradiol, soy may act like an anti-oestrogen in the body, whereas in postmenopausal women it is more likely to have an oestrogenic effect in the body.

For me, I prefer tempeh due to its higher protein and probiotic content - which can help modulate the gut microbiome increasing the amount of Bifidobacterium in the gut (a beneficial bacteria which has been shown to prevent inflammation and protect from many diseases).

Which do you prefer and why? 💛

03/10/2023

I get very excited when I discover new gluten-free hormone friendly grains🤓🤗

The latest one, which I discovered on my trip to Jamaica back in April (thanks for the recommendation!), is Teff.

Teff is one of the most important staple crops in Ethiopia and Eritrea. So much so that in 2006 the Ethiopian government banned the export of raw teff for fear of shortages, like those seen in South American countries after the explosion in popularity of quinoa in Europe and the US.

Teff is now grown in Europe for the UK market, like quinoa which is also grown in the UK.

Quinoa and teff are both nutrient dense grains that are good sources of protein, so are great options to include at breakfast (as puffed versions).

Teff actually comes out on top in the protein and fibre ranks, compared to quinoa - it has 10g of protein per cup compared to 8g for quinoa. And for fibre, which helps keep you satiated for longer, it has 7g per cup compared to quinoa's 5g.

Teff also scores higher than quinoa when it comes to iron content. Teff contains 2.05 mg of iron per 100 grams, whereas quinoa contains 1.5 mg per 100 grams.

So, how can you consume this wonder grain? In Ethiopia it is the main ingredient for injera, a sourdough risen flatbread, whilst it can also be eaten as porrdige.

Here, I have added puffed teff to my breakfast of fruit, probiotic yoghurt and puffed quinoa (I know I've been bashing quinoa in this post...but I still love it and it is good to combine with teff for bulking out breakfasts).

Will you give it a go? 👇

27/09/2023

Having a smoothie as breakfast has become a popular choice for breakfast in recent years.

However, not all smoothies are made equally and, depending on what you put in your smoothie, it can end up playing havoc with your blood-sugar and energy levels, which can have a knock-on effect on appetite and cravings later in the day.

Reasons why a fruit smoothie might not be the best way to start your day:

1). When you juice fruit you remove all the fibre, meaning the fruit sugars left behind are released more quickly into the blood-stream. This means you will get a surge in blood-sugar, followed by a fast rise in insulin secretion.

2). This will be followed by a dip in blood-sugar, which can cause the body to go into the stress response. High levels of cortisol and insulin can negatively impact female hormonal balance and are associated with weight-gain and/or difficulty losing weight.

Ways to make your smoothie more balanced 👇

🍓 Add some protein to your smoothie, such as live yoghurt or h**p seed protein powder.

🍓 Add some good fats in, such as ground flaxseeds or walnuts.

🍓 Leave the fruit more chunky, so as not to remove all the fibre.

🍓 Make your smoothie more filling by adding in some slow releasing carbohydrates, like oats.

🍓 Add in some vegetables, such as cucumber, to reduce the sugar-load.

You may also find that a more filling breakfast, such as eggs on pumpernickel rye bread, overnight oats or chia seed pudding set you up better for the day.

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21/09/2023

It's been a busy September so far, working with lots of lovely clients on my PCOS to Balance 1-1 coaching programme. In the programme, I teach my clients how to eat in a way that will nourish their hormones, without restriction.

We also talk about lifestyle factors, such as stress, which can have a big impact on one's overall health and hormone function.

In addition, we work on modifying an individual's daily routine, to help optimise hormone function, which includes timings of meals, snacks, caffeine and exercise.

Common habits I see in my PCOS to Balance coaching clients, when we start our sessions 👇

🚫 Skipping breakfast or not eating until past 11am.

🚫 Not eating enough carbohydrates during meals and then filling up on high fat/sugar snacks.

🚫 Not being consistent with daily movement, such as walking.

🚫 Running as a main form of exercise, and not doing any strength training.

🚫 Ignoring hunger signals and not eating until ravenously hungry.

🚫 An all or nothing mentality, either being 'good' and on a diet, or being 'bad' and consuming a diet higher in processed/high fat/sugar foods.

If you're looking for a more balanced approach to managing your PCOS symptoms, you can find details about my PCOS to Balance 1-1 coaching programme on my website (link in bio). I have two slots left for October 💜✨

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14/09/2023

September is PCOS awareness month, so I wanted to dispel three common misconceptions about PCOS:

❌ All women with PCOS struggle with their weight.
❌ You can't eat carbohydrates if you have PCOS.
❌ PCOS is an 'incurable' condition.

My PCOS to Balance 1:1 coaching programme is for women who are struggling with PCOS symptoms, looking for guidance in relation to their diet & lifestyle and wanting to optimise their fertility.

Details can be found on my website (link in bio). Bookings now open for October 💜✨

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08/09/2023

A reminder that you don't have to have loads of time or be a great cook to make hormone friendly meals.

It's been a busy week at this end, so most of my lunches have been put together quickly (and lucky for me I've been able to eat most of them in the garden!).

A common theme amongst my clients is not having time at lunch to make or eat a balanced meal, with sandwiches and soups being a popular go-to.

On the odd occasion, these options are fine (and soups can be pretty balanced if they are chunky and contain things like potatoes, pulses and chicken). But to nourish your hormones, balanced meals are best.

This week, my quick lunches have been:

🌞 Frittata with potatoes, salad and sauerkraut.
🌞 Pre-cooked brown rice with quinoa, tinned tuna and corn.
🌞 Smoked mackerel with salad and gluten-free quinoa & millet bread toasted.

Do you have any favourite quick go-to balanced lunches?

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Website

http://www.zoehillnutrition.com/

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