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SEEDS OF CHANGES

This is how you make a salad satisfying.

💚Fibre from kale.
🤎Protein from quinoa.
🤍Healthy fats from goat’s cheese.
❤️Deep flavour from real cooking.

One of my favourite Bangkok lunches at Roast, where the mantra is “honest food” — real, wholesome ingredients, done properly.

It’s why I keep coming back, again and again…😜🥗💚

#eatrealfood #honestfood #ingredientsmatter

This is how you make a salad satisfying.

💚Fibre from kale.
🤎Protein from quinoa.
🤍Healthy fats from goat’s cheese.
❤️Deep flavour from real cooking.

One of my favourite Bangkok lunches at Roast, where the mantra is “honest food” — real, wholesome ingredients, done properly.

It’s why I keep coming back, again and again…😜🥗💚

#eatrealfood #honestfood #ingredientsmatter

The boys caught a rock cod.
A Thai chef cooked it for us for lunch — whole, fresh, with herbs & lime.

My son absolutely loved it.
They’re back out now trying to catch another one 🎣

This is real nourishment.
Not just the protein, minerals and collagen-rich broth —
but the lesson in where food comes from, how it’s prepared, and the respect that runs from sea to plate.

It really makes you question all the stuff they put in packets and call it ‘fish’.

🐟🩵 EAT REAL FOOD 🩵🐟

#caughtafish #freshfish #seatoplate #eatrealfood #rockcod

The boys caught a rock cod.
A Thai chef cooked it for us for lunch — whole, fresh, with herbs & lime.

My son absolutely loved it.
They’re back out now trying to catch another one 🎣

This is real nourishment.
Not just the protein, minerals and collagen-rich broth —
but the lesson in where food comes from, how it’s prepared, and the respect that runs from sea to plate.

It really makes you question all the stuff they put in packets and call it ‘fish’.

🐟🩵 EAT REAL FOOD 🩵🐟

#caughtafish #freshfish #seatoplate #eatrealfood #rockcod

My life in lunches (of late)…I tend to focus on 3 main elements outside of simply what I feel like eating:

💪🏼 Protein
🤎 Fibre
🧠 Omega 3’s

I also tend to eat at the same few places as I trust the ingredients and use of good quality cooking oils etc. it’s ok to ask where your food comes from if eating out, in fact I recommend that you do, particularly if it’s somewhere you eat often 🤔🍴

Thanks @chu.bkk, @darkbangkok, @roastbkk and @supannigachina for your consistently excellent food 😋🙏🏻

My life in lunches (of late)…I tend to focus on 3 main elements outside of simply what I feel like eating:

💪🏼 Protein
🤎 Fibre
🧠 Omega 3’s

I also tend to eat at the same few places as I trust the ingredients and use of good quality cooking oils etc. it’s ok to ask where your food comes from if eating out, in fact I recommend that you do, particularly if it’s somewhere you eat often 🤔🍴

Thanks @chu.bkk, @darkbangkok, @roastbkk and @supannigachina for your consistently excellent food 😋🙏🏻

Women 35+: apparently we need to eat ~40g of protein per meal… which is comical considering most of us are running on caffeine and fumes before noon.

Here’s a meal idea for you — simple, nutritious & delicious:
2 eggs + 1 cup cottage cheese + 1 avocado + parsley + salt + pepper

Protein tally:
🥚 eggs = ~12g
🧀 cottage cheese = ~24–28g
🥑 avo + herbs = ~3–4g
= ~39–44g (miracles do happen)

Creamy, savoury, satisfying — and keeps me from attacking the snack drawer at 11:07am.

If you’re also quietly shocked at how much protein women 35+ actually need… welcome, you’re in the club. We’re learning. We’re adapting. We’re chewing 😬💪🏼👊🏻

#proteingoals #perimenopausehealth #womenshealth #nutrition #mealideas

Women 35+: apparently we need to eat ~40g of protein per meal… which is comical considering most of us are running on caffeine and fumes before noon.

Here’s a meal idea for you — simple, nutritious & delicious:
2 eggs + 1 cup cottage cheese + 1 avocado + parsley + salt + pepper

Protein tally:
🥚 eggs = ~12g
🧀 cottage cheese = ~24–28g
🥑 avo + herbs = ~3–4g
= ~39–44g (miracles do happen)

Creamy, savoury, satisfying — and keeps me from attacking the snack drawer at 11:07am.

If you’re also quietly shocked at how much protein women 35+ actually need… welcome, you’re in the club. We’re learning. We’re adapting. We’re chewing 😬💪🏼👊🏻

#proteingoals #perimenopausehealth #womenshealth #nutrition #mealideas

A few culinary highlights from hopping around the hanok village in Seoul, South Korea 🇰🇷

My fourth visit, and some of these spots are ones we return to every time — a true testament to their hospitality and just how good the food is.

Sharing deets below, in order of appearance, for anyone planning a trip and looking for trusted places to dine or snack along the way 🍶🥣🥢

Bukchon Moonygangbong Craft Coffee
The Restaurant
Blacksmith’s Woodfire Pizza
Cafe Onion
Bread lady can be located at :
35-9, Bukchon-ro 12-gil

🇰🇷😋❤️🙌🏻

#seoulfood #foodandtravel #wheretoeat #hanokvillage #eatrealfood

A few culinary highlights from hopping around the hanok village in Seoul, South Korea 🇰🇷

My fourth visit, and some of these spots are ones we return to every time — a true testament to their hospitality and just how good the food is.

Sharing deets below, in order of appearance, for anyone planning a trip and looking for trusted places to dine or snack along the way 🍶🥣🥢

Bukchon Moonygangbong Craft Coffee
The Restaurant
Blacksmith’s Woodfire Pizza
Cafe Onion
Bread lady can be located at :
35-9, Bukchon-ro 12-gil

🇰🇷😋❤️🙌🏻

#seoulfood #foodandtravel #wheretoeat #hanokvillage #eatrealfood

TRAVEL SNACK HACK 💚

Chopping veggies in our little hanok in Seoul, ready for an early flight ✈️
Something I’ve done since my son was small.

Carrots, cucumbers, tomatoes —
vitamins A, C, K, potassium, fibre.
Quick. Real. No fuss.

It’s the easiest way I know to get nutrients in, while avoiding the pull of processed, packaged convenience at airports and travel hubs.
(Add good crackers + cheese — fat helps with absorption.)

While I was chopping, my son asked why I always do it.
I said, why do you think?
He replied:
“So we don’t eat the crap at airports.”

Well said, son. 🥕🥒🍅✈️

#eatrealfood #snackhack #kidsnutrition #simplesnack #travelwell

TRAVEL SNACK HACK 💚

Chopping veggies in our little hanok in Seoul, ready for an early flight ✈️
Something I’ve done since my son was small.

Carrots, cucumbers, tomatoes —
vitamins A, C, K, potassium, fibre.
Quick. Real. No fuss.

It’s the easiest way I know to get nutrients in, while avoiding the pull of processed, packaged convenience at airports and travel hubs.
(Add good crackers + cheese — fat helps with absorption.)

While I was chopping, my son asked why I always do it.
I said, why do you think?
He replied:
“So we don’t eat the crap at airports.”

Well said, son. 🥕🥒🍅✈️

#eatrealfood #snackhack #kidsnutrition #simplesnack #travelwell

We made it back to BREAD LADY!!! 4th year in a row…all of us visibly relieved to find her still in her Hanok, selling the best bread any of us have ever eaten 🥖😋
.
Still smiling, still baking and seemingly immune to economic inflation with her mouth watering morsels still a generous $1.70 a pop !
.
Check my post from exactly 3yrs ago, it’s like time stood still ❤️❤️❤️

#eatrealfood #breadlady #freshlybaked #seoulfood #hanokvillage

We made it back to BREAD LADY!!! 4th year in a row…all of us visibly relieved to find her still in her Hanok, selling the best bread any of us have ever eaten 🥖😋
.
Still smiling, still baking and seemingly immune to economic inflation with her mouth watering morsels still a generous $1.70 a pop !
.
Check my post from exactly 3yrs ago, it’s like time stood still ❤️❤️❤️

#eatrealfood #breadlady #freshlybaked #seoulfood #hanokvillage

When your friend sends this comfort in a bowl, described as the Andean version of Shepherd’s Pie — so your whole family can share a nutritious, delicious home-cooked meal despite your current debilitation 🥰😋❤️

The last three weeks have been nothing short of an absolute shit show. I’ve been opened up, butchered, stitched back together. Stretchered, wheel-chaired, carried and crawled — physically, it’s been brutal. Mentally, it’s been a lot to take in.

And now, this Friday, I’ll be undergoing a bigger surgery to correct the last one: a full fusion and disc replacement. I am beyond grateful to you @miopang who pushed my case in front of reputedly, the top spine surgeon here in Thailand 🇹🇭

The support and kindness of friends and immediate family has kept me buoyant (mentally at least!) through these past weeks. Thank you @stefanilud for this AMAZING meal, for all your help with Percy, and to everyone who has visited me in hospital, checked in daily, or done research on my behalf behind the scenes — you are angels. You’ve made the load that much lighter. Bless you all 🙏🏻✨🙏🏻

AND…when I can walk again, I’ll never EVER take it for granted — Baby Oreo will be getting a lot of walkies. 🐾❤️

HOT TIP 🔥: anyone in Thailand seeking medical care would do well to avoid the large Japanese hospital on Soi 49. Like the plague.

When your friend sends this comfort in a bowl, described as the Andean version of Shepherd’s Pie — so your whole family can share a nutritious, delicious home-cooked meal despite your current debilitation 🥰😋❤️

The last three weeks have been nothing short of an absolute shit show. I’ve been opened up, butchered, stitched back together. Stretchered, wheel-chaired, carried and crawled — physically, it’s been brutal. Mentally, it’s been a lot to take in.

And now, this Friday, I’ll be undergoing a bigger surgery to correct the last one: a full fusion and disc replacement. I am beyond grateful to you @miopang who pushed my case in front of reputedly, the top spine surgeon here in Thailand 🇹🇭

The support and kindness of friends and immediate family has kept me buoyant (mentally at least!) through these past weeks. Thank you @stefanilud for this AMAZING meal, for all your help with Percy, and to everyone who has visited me in hospital, checked in daily, or done research on my behalf behind the scenes — you are angels. You’ve made the load that much lighter. Bless you all 🙏🏻✨🙏🏻

AND…when I can walk again, I’ll never EVER take it for granted — Baby Oreo will be getting a lot of walkies. 🐾❤️

HOT TIP 🔥: anyone in Thailand seeking medical care would do well to avoid the large Japanese hospital on Soi 49. Like the plague.

Back to the PROTEIN in PERIMENOPAUSE chat 💁🏽‍♀️
Looking at lunches now, which for many of us are harder to control as we are less likely to be at home. Based on my ideal body weight x 1.5g of protein, I need to be aiming for approx 35-40g protein per meal at lunch
🍽️💪🏼
.
Whilst working with my Functional Medicine Nutritionist @nutritionallymint I’ve been keeping a Diet Tracker, recording everything I eat & drink (inc time of day) as well as how it made me feel and any ‘symptoms’. This is such a useful exercise to help see patterns emerge, what was crystal clear was this: if I ate sufficient protein at lunch, I’d last easily until dinner without snacking. If I fell short of the 30g, I was reaching for the twiglets by 4pm!

Here’s my last 7 days in lunches. Can you guess which ones had me reaching for the twiglets mid afternoon?!😬

#protein #perimenopause #nutrition #eatrealfood #proteinfood #lunch #lunchtime #nutritonist

Back to the PROTEIN in PERIMENOPAUSE chat 💁🏽‍♀️
Looking at lunches now, which for many of us are harder to control as we are less likely to be at home. Based on my ideal body weight x 1.5g of protein, I need to be aiming for approx 35-40g protein per meal at lunch
🍽️💪🏼
.
Whilst working with my Functional Medicine Nutritionist @nutritionallymint I’ve been keeping a Diet Tracker, recording everything I eat & drink (inc time of day) as well as how it made me feel and any ‘symptoms’. This is such a useful exercise to help see patterns emerge, what was crystal clear was this: if I ate sufficient protein at lunch, I’d last easily until dinner without snacking. If I fell short of the 30g, I was reaching for the twiglets by 4pm!

Here’s my last 7 days in lunches. Can you guess which ones had me reaching for the twiglets mid afternoon?!😬

#protein #perimenopause #nutrition #eatrealfood #proteinfood #lunch #lunchtime #nutritonist

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