The 5 Essential Vitamins And Minerals For Women Over 30

The 5 Essential Vitamins And Minerals For Women Over 30

People of all ages need to ensure they are getting their daily dose of vitamins and minerals, but it does become more important as you get older. Although old age is still a very long way away it may be time to start taking precautions to ensure you stay healthy as you get older, and if you are a new mother or you are hoping to start a family you need to make sure you’re getting all the essential vitamins for both you and your baby.

The healthiest way to get your vitamins and minerals is through good quality food and nutrition. There are many pills and supplements out there and if you are unable to get the required dose of one or more vitamins or minerals then supplementation is a good option in addition to naturally nutritious food.

The Top 5 Essential Vitamins For Women Over 30

Read on to find out which vitamins you can’t do without.

  1. Antioxidants

Everyone knows that antioxidants are essential for a healthy immune system, healthy cells and combating ageing, but do you know what vitamins and minerals count as antioxidants? This group includes vitamins A, E and C, all of which are essential for good health and well-being and may even reduce the visible signs of age!

  • Vitamin C is abundant in citrus fruits, peepers, potatoes, tomatoes and broccoli etc.
  • Beta-carotene is changed into vitamin A once in your body, and it is important for your eyesight and skin. It can be found in spinach, carrots, guava, kale and tomatoes etc.
  • Vitamin E is essential for healthy cells. It can be found naturally in sunflower seeds, peanut butter, what germ and hazelnuts etc.

2. The B Group

There are quite a lot of vitamins in the B group and all of them have their own health benefits, but the most important ones are B12, B6 and folate acid.

  • B6 is important for a well functioning brain and energy levels and it can be found in chickpeas, bananas, oatmeal and certain meats.
  • Folate acid helps with the production of new cells and may help ward off cancer. Folate acid is especially important for pregnant and breast feeding women and it can be found in foods like lentils, oranges, broccoli and Brussels sprouts.
  • Vitamin B12 is important for a healthy metabolism and red blood cells. As it is normally found in animal products like milk, eggs and meat vegetarians and vegans may need to take supplements to make sure they are getting enough.

3. The Sunshine Vitamin

Vitamin D works as a hormone and it transports calcium and phosphorus into your bloodstream to ensure your bones stay strong. Vitamin D is naturally absorbed from sunlight and so it should theoretically be quite easy to get, but if you spend most of your day indoors or it’s the winter season then you may need to boost your intake by eating fatty fish cheese, egg yolks or food that has had vitamin D added to it.

4. Eat That Cheese!

Calcium is a mineral which is very important for women after the age of 30. Calcium is essential for healthy bones and it is especially vital if you are pregnant, breast feeding or approaching menopause. Vitamin D and calcium go very well together and it’s a good idea to make sure you are getting enough. Calcium is mostly found in dairy products, but if you’re vegan or lactose intolerant, or if you prefer to get your calcium throught vegetables like I do, you can also find it in watercress, bok choy and kale.

5. No Anemia For You

Your daily dose of iron is very important for all women, but it is especially essential if you are pregnant or you experience particularly heavy periods. An iron deficiency can lead to fatigue, infection and iron deficiency anemia so to make sure you’re getting enough iron stock up on beans, wholegrain pasta, dried fruit, peas and spinach.

Too Much Of A Good Thing

It is possible to overdose on certain vitamins. Whilst you may think that the more vitamins you take the healthier you will become it is very possible to have too much of one or more vitamins/minerals in your body. Overdoses are very rare and a lot of vitamin supplements are still very safe, but in extreme cases a vitamin overdose can be very dangerous and possibly even fatal.

Vitamin D is very important for healthy bones and a vitamin D deficiency may lead to tons of health problems later in life, but too much vitamin D comes with its own set of problems. Having too much vitamin D in your system can lead to nausea, diarrhea, heart rhythm abnormalities, mental development issues in babies and, in extreme cases, it can cause permanent damage to your heart and kidneys. This is very rare, and I find that even with supplementation, I have never seen a case of toxicity.  If you are supplementing with high levels, over 5000 I.U a day, it is a good idea to get your blood levels checked at least yearly or as recommended by your health care provider.

Iron is very important for your red blood cells and it is something women are often concerned about, but did you know that an iron overdose can be fatal? It is actually the leading cause of poisoning in children under 5 so if you have young kids it is far better to ensure they are getting their recommended daily dose of iron from spinach, strawberries and eggs rather than relying on artificial means.

If you think that you would benefit from health supplements you will be fine as long as you stick to the recommended dose and don’t try to make yourself healthier by overdosing on certain vitamins and minerals. If you want help on working out what supplementation is good for you and to learn about what I use, then schedule in a free chat with me by hitting reply to this email with FREE CHAT in the subject line. I’d be happy to hear from you.


6 Factors That Impact Your Weight That You May Not Know About

6 Factors That Impact Your Weight That You May Not Know About

Many people go on diets, eat only certain types of food, and exercise. Sometimes you get the results that you want, which is great! Sometimes you can’t, which can be super frustrating.

This is because there are many things that can impact how much weight you lose – from how stressed out you are to your personal biology. Weight loss actually does involve a lot more than just counting calories and cutting back on certain food groups.

I am going to cover how your biology, your emotions, and the environment you live in can impact your weight loss. Hopefully being aware of factors that can impact your weight loss can help you reach your goals with a bit more ease!

Poor Sleeping Patterns

Sleep is the first factor on the list because sleep impacts so many different areas of life.

There have been several reasons found as to why sleep loss can impact your eating habits or even your ability to function at a good capacity. You know those lazy days – you need coffee to wake up in the morning, you buy takeout food because you don’t want to cook, and you skip the gym because you’re so tired.

Another reason, is our metabolism. Of course we know this impacts how much we can eat or should eat in a day. But, without enough sleep, our metabolism will slow down to save our energy. When our metabolism slows down like that, a hormone called cortisol will be released into our system to make us want to eat more.

Less sleep will also release more of the hormone that tells us when we are hungry and less of the hormone that tells us when we are full. So the less you sleep, the more you are going to want to eat and continuously eat!

Stressed Out to Stress Eating

I think almost everyone who is trying to lose weight knows about stress eating. Stress eating how some people handle their stress – they decide to eat more and more food, often unhealthy food, in order to feel better and try to not be stressed out.

This isn’t only because eating your personal comfort foods (mmm, chocolate…) can help make you feel better emotionally, but also because stress also releases more cortisol.

This means you will want to eat more the more you are stressed because your body is releasing hormones that make you feel hungrier, even when you really aren’t.

Another reason why stress can make it so much harder to lose weight is because stress is a more negative emotion. Negative emotions or states of mind are difficult to deal with when you are trying to lead a healthy life because your mind and body will often make you feel more pessimistic or only allow you small amounts of energy.

Pessimism and low energy are the main ingredients to making you lazier and wanting to eat food that isn’t very good for you. Trying to keep your spirits up, having a good support system, or finding good motivation to keep working out or eating well can help you make it through these times.

Speaking of a support system…

Living Without Supportive People

This is another reason why it can be hard for you to lose weight. After the first two points of this article, you may have realized by now that every aspect of your physical, mental, and emotional wellbeing can bleed into another aspect of your life.

So you could have a family that is supportive of your change of lifestyle – but you won’t be able to reach your weight loss goals well if they aren’t supporting you well in other areas. Constant negative critique or pessimism – from your looks to your hobbies – won’t help you on your weight loss journey.

That’s one reason why joining a group full of others who can cheer you on through life or having many friends can help you lead a healthier life – positivity is infectious, after all. It may be difficult, but having any group to turn to for positivity or support can help you reach any of your goals with a lot more ease than you may expect – especially if you are trying to lose weight. Come and join a free support group here (COACH INSERT YOUR FREE FACEBOOK GROUP IF YOU HAVE ONE)


Happiness or unhappiness can make a difference in the amount of weight you can or can’t lose.

Pessimism or unhappiness will make you lose far less weight, typically, because your motivation is gone. You will also have a higher tendency to be unwilling to do anything because the amount of energy you have will be lower.

Positivity and happiness can go a long way. It can help bring your spirits up, even slightly, so you have the energy to do what you need to do and what you want to do.

Chemicals in The Home

Something that you may not often think about is the toxicity of the household you live in – from literal chemicals to emotional toxicity. The chemicals in your cleaning supplies to the formula within your facewash could actually be impacting your weight loss regimen.

The chemicals in the everyday items we use are important because we absorb some of it every time we use it. So having a product with something like lead – for an extreme example – inside of it will negatively impact your body.

Even in the emotional sense, being constantly surrounded by negative people can impact how you’ll reach your goal. That’s one of the reasons why having a support system is so important – it can bring you down so much. But I’ve talked about that already.

Something We Can’t Change – Genetics

There is bacteria within our digestive system that has a large impact on how lean a person can be. People with this type of bacteria in their system have a tendency to gain less weight.

So if you are really struggling with losing weight – this could be part of the problem.

But you can’t change your genetics. So what do you do? In this case, you can eat more non-processed foods and foods like vegetables or lentils. This will help promote the change of your gut bacteria into better quality gut bacteria, helping you to fight inflammation and aid digestion, which will help you to keep the weight off.

Now that you know the Potential Factors… What Do I Do Now?

I gave a few solutions, but here is a more concise list of the reasons I mentioned that could be preventing you from losing weight.

  • Sleep Troubles – go to bed at a set time and wake up at a set time (if possible) to establish better sleeping patterns; sleep for at like 6.5 hours every night
  • Stress – take a break every now and then to relax; try to stay positive; keep in touch with your support system
  • Support System – talking with them about your struggles; talk to them about everyday life; spend some time together; stay positive together
  • Happiness – think about how much progress you have made since day 1; do activities that make you happy
  • Chemicals – check for certain ingredients in the formulas of the things you use; use less harsh chemical cleaners (like bleach)
  • Genetics – eat lots of vegetables, fruits, lentils, and other healthy food products

Hopefully now that you are aware of the potential reasons as to why you aren’t losing as much weight as you want – or none at all – you can at least be more aware of your actions and take steps so you can lose more weight.

I am currently running a 28 Weight Loss Jumpstart Program that is currently open for enrollment. To find out more, check it out here: CLICK HERE

With love,




Healthy Fats for Fast Hormone Balance

Healthy Fats for Fast Hormone Balance

Increasing good quality healthy fats in your diet increases your chances of balancing hormones.

This means clearer skin, weight loss, regulated menstrual cycles and less PMS.

There are 4 foods that should be included in your daily diet if you seek a balanced hormone production.

They are:
Coconut contains lauric acid, which is incredibly healing to the skin and exceptionally beneficial for hormonal production.

I include this in the form of cooking with coconut oil.
Avocados. They’re rich in healthy fat that helps our body absorb and use nutrients They are also full of fiber, potassium, magnesium vitamin E, B-vitamins, and Folic acid which all aid in balancing hormones.

I add these to salads, spread on sandwiches and eat whole with a bit of olive oil dripped on top.
Raw butter/ghee provide a rich source of vitamins A, D, E and K2.

These nutrients are key building blocks for hormonal production.
Egg yolks contain choline and which are crucial for creating healthy thyroid hormones.

Eat the whole egg!! No whites only if you want good hormone balance!!

Hopefully you have fun incorporating these healthy fats into your daily diet! See how your mood, skin, and hormones shift for the positive!!