Simple + Healthy

Simple + Healthy 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 t

o 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

14/05/2026

Frozen organic berries are one of the most underrated nutrition staples 🫐

When people think of berries, they often think fresh and in season. But frozen berries are generally just as nutritious, often more affordable, and incredibly convenient to have on hand.

They’re typically picked and frozen at peak ripeness, which helps preserve their nutrient content. In some cases, frozen produce may even retain more nutrients than fresh produce that has been transported and stored for several days.

I personally prefer organic where possible, as berries can carry higher pesticide residues compared to some other fruits, and this can be a simple way to help reduce exposure.

An easy go-to:
Warm them gently in a pan and pour over Greek yogurt for a simple, balanced breakfast or snack that provides fibre, antioxidants, and protein 💙

Most smoothies are far more sugary than people realise.Many are built around fruit, which can quickly turn them into a h...
07/05/2026

Most smoothies are far more sugary than people realise.
Many are built around fruit, which can quickly turn them into a high-sugar drink.

I tend to take a different approach: adding more vegetables, protein, and healthy fats to support steadier energy, appetite, and hormonal balance, especially in midlife.

This Green Glow Smoothie is a simple example:
avocado, courgette, spinach, unsweetened almond milk, vanilla protein powder, flaxseeds, and chia seeds.

Lower in sugar, richer in fibre, and far more supportive of stable blood sugar. I also like adding flaxseeds for their lignans, plant compounds with mild phytoestrogen activity that can help support hormonal balance during perimenopause and menopause.

Simple, nourishing, and designed to keep you satisfied for longer 🤍

Life is not lived in perfect routines, and your approach to health doesn’t need to be either. On busy days, focus on the...
05/05/2026

Life is not lived in perfect routines, and your approach to health doesn’t need to be either. On busy days, focus on the essentials: a short walk, one nourishing meal, or an earlier night. On lower-energy days, choose gentle movement and simple meals rather than stopping completely.

And when motivation dips, rely on structure rather than willpower, anchor small habits into your day and return to them consistently. Longevity is not built on restriction. It is built on what you return to, day after day.

Life is not lived in perfect routines, and your approach to health doesn’t need to be either. On busy days, focus on the...
05/05/2026

Life is not lived in perfect routines, and your approach to health doesn’t need to be either. On busy days, focus on the essentials: a short walk, one nourishing meal, or an earlier night. On lower-energy days, choose gentle movement and simple meals rather than stopping completely.

And when motivation dips, rely on structure rather than willpower, anchor small habits into your day and return to them consistently. Longevity is not built on restriction. It is built on what you return to, day after day.

🔗 Link in bio to book in a complimentary 25 minute call where we can look at what this looks like, bespoke to your life.

If you feel like you’re always hungry, there’s usually a reason.Some of the most common contributors I see:Low protein ~...
30/04/2026

If you feel like you’re always hungry, there’s usually a reason.

Some of the most common contributors I see:

Low protein ~ you don’t feel properly satisfied
Low fibre ~ meals don’t keep you going
Skipping meals ~ your body compensates later
Poor sleep ~ appetite hormones shift

Understanding this is where things start to change. If you’d like to discuss this I offer complimentary 25 minute calls 📞

Links in my bio to book 🔗

Protein combos to shop as a vegan 🌱If you’ve been told plant protein is “incomplete”, here’s the nuance: it’s less about...
26/04/2026

Protein combos to shop as a vegan 🌱

If you’ve been told plant protein is “incomplete”, here’s the nuance: it’s less about single foods, more about how you combine them across your day.

Oats + peanut butter 👇🏻
Oats are lower in lysine, peanuts help balance that. Fibre + healthy fats = steady energy.

Lentils + rice 👇🏻
A classic. Lentils bring lysine, rice brings methionine → together they cover all essential amino acids.

Tofu (soy) 👇🏻
A complete protein on its own. Also a good source of iron + calcium (if calcium-set).

Quinoa 👇🏻
Another complete protein, with added fibre + minerals.

More easy combos to add into your shop:
– Hummus + wholegrain pita
– Beans + toast (wholegrain ideally)
– Chickpeas + couscous
– Black beans + corn
– Peanut butter + wholegrain bread
– Lentil pasta + seeds (pumpkin/sunflower)
– Tofu + noodles or rice
– Tempeh + wraps
– Edamame + rice
– Tahini + roasted veg + grains
– Nuts/seeds + oatmeal or yoghurt (plant-based)
– Falafel + flatbread

The key thing: you don’t need to “perfectly pair” proteins in every meal. Your body has an amino acid pool, so variety across the day is what matters.

Think simple: legumes + grains + nuts/seeds, consistently.

My Top 3 Books to Read: If You’re Going Through Menopause ✨👇🏻1) The Wisdom of Menopause by 2) Rushing Woman’s Syndrome ...
21/04/2026

My Top 3 Books to Read: If You’re Going Through Menopause ✨👇🏻

1) The Wisdom of Menopause by

2) Rushing Woman’s Syndrome by

3) The Menopause Reset .mindypelz

17/04/2026

Real life dinners don’t have to be complicated to be nourishing 💙

Some evenings it’s about getting something simple on the table that ticks the boxes, for you and your family.
A go-to like eggs with sourdough soldiers, alongside carrots and hummus or baba ganoush, gives you:

• Protein from the eggs
• Fibre and nutrients from the veg
• Healthy fats from the eggs, and olive oil
• Complex carbsfor energy

It may feel basic, but it’s actually a well-balanced plate.
Nutrition doesn’t need to be perfect or elaborate every night. It just needs to work for your life.

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