Apples to Zinc

Apples to Zinc Women's Health Nutritional Therapist: Supporting Fertility, Hormone Balance, Frazzled Mums, Menopause, Cancer & Weight Loss. Janet x

I'm on a mission to help women feel better, less frazzled and in control of their health Apples to Zinc is a nutrition company based in Maidenhead Berkshire. I aim to help support people's health. If you have tummy troubles, poor skin, haywire hormones, weight issues, pain, food intolerances or need support with a specific condition then get in touch - Nutrition might just be what you need to optimise your health!

Many women come to me thinking their biggest challenge is food.But often, food isn't the whole story.This client came to...
12/06/2026

Many women come to me thinking their biggest challenge is food.
But often, food isn't the whole story.

This client came to me wanting support with weight management, menopause symptoms, skin health and feeling more in control around food.

Like many women in their 50s, she was juggling a lot. Family responsibilities, a busy household, stress, disrupted routines and very little time for herself.

Of course we looked at nutrition....we worked on protein, blood sugar balance and meal structure. BUT we also looked at stress, self-care, routines, habits and creating more space for the things that bring her joy.
Because lasting health isn't built on a meal plan alone.
It's built on understanding the whole person.

The results?
✔️ Further weight loss
✔️ Reduced body fat
✔️ Maintained muscle mass
✔️ Improved hydration
✔️ Better skin health
✔️ Reduced reliance on ci******es and sweet tea
✔️ More energy and confidence
✔️ Greater emotional resilience

What makes me happiest isn't the number on the scales.
It's hearing clients say they feel well, feel more in control, more confident and more like themselves again.
Nutrition should support your life, not take it over.

If you're struggling with your weight, your energy, menopause symptoms or your relationship with food, perhaps the answer isn't another diet.
Perhaps it's a more personalised approach.

I'd love to hear from you. What's been the biggest barrier to looking after your own health recently?
Janet

10/06/2026

One of the biggest myths I hear is:
"I've been really good all day... and then I ruined it this evening."
But what if the evening eating isn't the problem?
What if it's a symptom of what happened earlier in the day?

Many women I work with:
-Skip breakfast
-Grab something small for lunch
-Survive on coffee
-Push through stress and exhaustion

Then blame themselves when they find themselves in the kitchen at 8pm looking for something sweet.

In reality, there are often several things happening:
➡ You've not eaten enough.
➡ Your brain is tired from making decisions all day.
➡ Restriction has made the foods you're avoiding feel even more appealing.

This isn't about a lack of willpower.
It's often about biology, stress and under-fuelling.
One of the most effective ways to reduce evening cravings isn't eating less.
It's often eating better earlier in the day.

Have you ever noticed that your cravings are worse on the days you've eaten the least?

Janet x

03/06/2026

5 Signs Your Eating Habits Are Stress-Based, Not Hunger-Based

Stress doesn't just affect your mood.
It can also affect when, what and how much you eat.
Here are 5 signs stress may be influencing your eating habits:

1. You crave sugar or salty foods after a difficult day
When we're stressed, highly palatable foods can feel rewarding and comforting. If the biscuit tin suddenly becomes irresistible after a stressful meeting, stress may be playing a role.

2. You aren't hungry all day... then want everything in sight at night
Many busy women unintentionally under-fuel during the day and then find themselves raiding the cupboards in the evening. Stress and long gaps between meals can be a powerful combination.

3. You eat while working, scrolling or multitasking
If you're barely aware of what you've eaten, you're less likely to notice your body's natural hunger and fullness signals.

4. Food feels like your main way to switch off
A glass of wine, chocolate or crisps after a stressful day doesn't mean you've failed. But if food is your only coping strategy, it may be worth exploring what else helps you relax and recharge.

5. You feel guilty after eating
Hunger doesn't create guilt. Diet culture often does. Many women blame themselves for eating when stress, exhaustion or under-fuelling are the real drivers.

The solution isn't more willpower.
It's understanding what's driving your eating habits in the first place.
Which of these resonates most with you?

Janet x

WHAT REALISTIC EATING LOOKS LIKE FOR BUSY WOMEN:Not every meal has to be organic, homemade and beautifully balanced.Real...
01/06/2026

WHAT REALISTIC EATING LOOKS LIKE FOR BUSY WOMEN:

Not every meal has to be organic, homemade and beautifully balanced.
Realistic eating might look like:

✔️ Greek yoghurt, berries and a handful of granola for breakfast
✔️ A supermarket meal deal lunch with some extra protein added
✔️ Fish fingers, frozen vegetables and potatoes on a busy evening
✔️ A convenience meal when work has overrun
✔️ A takeaway without guilt
✔️ Eating chocolate because you enjoy it, not because you've "been good" or "deserve a treat"

The women I work with are often trying to juggle careers, families, ageing parents, relationships, exercise and everything else life throws at them.
When nutrition advice doesn't fit into real life, it usually doesn't last.
Good nutrition isn't about perfection.
It's about consistently doing the basics well enough:
• Eating enough protein
• Including vegetables and fibre where you can
• Staying hydrated
• Not skipping meals
• Having a flexible approach rather than an all-or-nothing one

Because the healthiest diet isn't the one that looks perfect on social media.
It's the one you can actually stick to!!

If you've been feeling like you're failing because your eating doesn't look "Instagram perfect", I'd love to know:
What's one realistic food habit that helps you stay well during a busy week?

Janet x

28/05/2026

Monitoring weight on a daily basis can be an emotive thing at the best of times — but during a heatwave it is especially important not to panic about fluctuations on the scales.

In hot weather, the body works hard to regulate temperature and protect against dehydration. As part of this process, we often retain extra fluid.

When we sweat, we lose both water and important electrolytes, and the body may temporarily hold onto more fluid to help maintain hydration balance.

This means that a sudden 1–3kg increase on the scales during very hot weather can be completely normal and is very unlikely to be body fat gain.

For context, to gain 1kg of body fat you would need to consume roughly 7,000 additional calories above your usual needs.

Heat, disrupted sleep, changes in routine, salt intake and hydration can all contribute to temporary water retention — even if you are eating well.

So during a heatwave, try not to get too caught up in daily scale changes. If you choose to weigh yourself, focus on longer-term trends over weeks rather than day-to-day fluctuations.

My roast chicken looks like it would be quite happy relaxing on chaise longue....
25/05/2026

My roast chicken looks like it would be quite happy relaxing on chaise longue....

This overnight oats mix has a pretty decent ingredients list ("natural flavourings" is the bit I would question). But it...
20/05/2026

This overnight oats mix has a pretty decent ingredients list ("natural flavourings" is the bit I would question). But it is tasty, high fibre, reasonable in protein (especially if you add natural yoghurt too) and ready in 3 minute s.

Perfect to have in the cupboard as a low low option instead of cereal on a busy morning!

They do a cocoa one and a pistachio one too! Have you tried it?

Low energy isn’t always about sleep—it’s often about how you fuel your day.Sleep is important, but it’s not the whole pi...
13/05/2026

Low energy isn’t always about sleep—it’s often about how you fuel your day.

Sleep is important, but it’s not the whole picture.

If you’re:
*starting the day with coffee but little food
*going long periods without eating
*relying on sugar or caffeine to get through the afternoon

your energy is likely to dip, regardless of how well you slept.

Your body needs consistent fuel to maintain:
❤ stable energy
❤ focus
❤ resilience to stress

Without that, it’s very easy to end up feeling:
*tired by mid-morning
*flat in the afternoon
*more easily overwhelmed

For many women, it’s not a lack of effort—it’s simply that their eating pattern isn’t supporting their day. I see that all the time in clinic!

This doesn’t require a complete overhaul.
Often, small changes make a noticeable difference:
❤ eating earlier in the day
❤ including protein with meals
❤ not leaving long gaps between eating

It’s a simple shift, but one that can change how you feel quite quickly.
If your energy has been off recently, this is a useful place to look.

Janet 💚

12/05/2026

How UPFs possibly link to our mental wellbeing.

If you'd like my free UPF simple swaps guide then type "UPF" in the comments and I'll message you the download link.

Janet x

Some days feel manageable.Others feel harder than they should.Lower energy. Less patience. More overwhelm.It’s easy to a...
11/05/2026

Some days feel manageable.
Others feel harder than they should.

Lower energy. Less patience. More overwhelm.

It’s easy to assume it’s:
😯stress
😴poor sleep
😵hormones

And sometimes it is.
But not always.

There are patterns I see often in women that quietly affect how they feel day to day—without being obvious.
Things like:
🍽 how and when you’re eating
⏲ long gaps without food
☕ relying on caffeine to get through the day

They don’t seem significant in the moment, but over time they can shape:
*your energy
*your mood
*how well you cope with stress

This week’s newsletter looks at:
Why some days feel harder—and what actually helps
Not a complete overhaul.
Just a clearer understanding of what might be going on.
If you’ve been feeling a bit “off” lately, this may be worth a read.

Comment "NEWSLETTER" and I'll message you the link to sign up to receive my newsletter this Friday
Janet 🧡

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