Devon


<h2 class="wp-block-heading" id="h-the-lowdown">THE LOWDOWN</h2>



<p>Cooking for an intolerance, prefer a plant-based diet or looking to eat in ways to beat menopausal symptoms or digestive problems? Maybe you just want to feel fit and healthy for summer?</p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="667" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2021/09/allison-sheppard.jpg" alt="Allison Sheppard of Nutrition for Living sitting at a computer with flowers" class="wp-image-34922" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2021/09/allison-sheppard.jpg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2021/09/allison-sheppard-300x200.jpg 300w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2021/09/allison-sheppard-720x480.jpg 720w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2021/09/allison-sheppard-768x512.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2021/09/allison-sheppard-787x525.jpg 787w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>Say hi to registered naturopath and nutritional therapist Allison Sheppard who eagle-eyed Muddy readers will recognise from her quarterly <a href="https://www.cleanseforliving.co.uk">Online Cleanse</a> (17 &#8211; 30 April 2023). </p>



<p>Allison has just launched new new <a href="https://www.naturopathyforliving.co.uk">Nutrition for Living Custom Meal Planning</a>, designed to help take the strain when meeting your nutrition and health goals.</p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="666" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chopping-veg.jpeg" alt="woman's hand chopping herbs with sharp knife" class="wp-image-54743" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chopping-veg.jpeg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chopping-veg-800x533.jpeg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chopping-veg-768x511.jpeg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chopping-veg-788x525.jpeg 788w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p>They’re suitable for anyone who wants to upgrade their diet to address health issues, including menopause, digestive complaints, autoimmune disorders and ADHD or individuals avoiding FODMAPs (a type of carbohydrate that can aggravate the digestive system), keto or histamine diet. And one lucky Muddy reader has the chance to <a href="https://devon.muddystilettos.co.uk/reader-treats/win-nutrition-for-living-meal-plan/">road-test it for free here</a>! </p>



<p>Here&#8217;s a flavour of what&#8217;s in store:</p>



<h2 class="wp-block-heading">MENOPAUSE MEAL PLAN</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="888" height="524" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/menopause-nutrition-e1582277867945.jpg" alt="angry woman screaming with hands up to her face" class="wp-image-54742" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/menopause-nutrition-e1582277867945.jpg 888w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/menopause-nutrition-e1582277867945-800x472.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/menopause-nutrition-e1582277867945-768x453.jpg 768w" sizes="(max-width: 888px) 100vw, 888px" /></figure>



<p><strong>What is it</strong>: As anyone who&#8217;s going through the <em>joy</em> of menopause will tell you, the associated loss of oestrogen as your ovaries shut up shop can wreak havoc with your health, and it&#8217;s not just visible symptoms, such as mood swings, hot flushes and a burgeoning midriff. Women are at an increased risk of&nbsp;a host of health problems, from osteoporosis and loss of muscle, to heart disease.</p>



<p><strong>How it helps</strong>: The focus is on foods to put back in what menopause takes out, including bone-building minerals like&nbsp;calcium&nbsp;and&nbsp;magnesium for healthy bones and prevent bone loss. For hot flushes, there&#8217;s phytoestrogen-containing foods such as tempeh, broccoli, carrots, and sesame seeds. Weight gain can be due to&nbsp;insulin resistance, so there&#8217;s low-glycemic foods which exclude added sugars. To prevent muscle loss,&nbsp;balance your blood sugar, and&nbsp;maintain a healthy weight, 20% of your calories will come from protein.</p>



<p>Plus, good quality fats are associated with a&nbsp;lower risk of both heart disease and breast cancer so you&#8217;ll be taking in numerous sources of&nbsp;omega-6 and omega-3 from things like chia seeds, avocado and extra virgin olive oil</p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1098" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chic-pud.jpg" alt="glass pot of yogurt and berries topped with nuts" class="wp-image-54720" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chic-pud.jpg 1500w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chic-pud-800x586.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chic-pud-1000x732.jpg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chic-pud-768x562.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Chic-pud-717x525.jpg 717w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



<p><strong>Example menu</strong>: Your menopause-busting menu might kick off with a delicious brekkie of coconut chia seed yogurt, followed by protein-heavy tempeh, quinoa &amp; broccoli&nbsp;for lunch and an omega-rich one-pan sesame trout &amp; bok choy for dinner. When you&#8217;re feeling peckish, try a sauerkraut avocado mash with seed crackers and treat yourself to easy no-bake peanut butter haystack cookies for dessert.</p>



<h2 class="wp-block-heading">DIGESTIVE COMPLAINTS</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1109" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/joshua-coleman-8V4y-XXT3MQ-unsplash.jpg" alt="fluffy green avocado soft toy with smiley face" class="wp-image-54750" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/joshua-coleman-8V4y-XXT3MQ-unsplash.jpg 1500w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/joshua-coleman-8V4y-XXT3MQ-unsplash-800x591.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/joshua-coleman-8V4y-XXT3MQ-unsplash-1000x739.jpg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/joshua-coleman-8V4y-XXT3MQ-unsplash-768x568.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/joshua-coleman-8V4y-XXT3MQ-unsplash-710x525.jpg 710w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



<p>Tummy troubles can be caused by many things, from gluten which can affect the composition and diversity of your gut flora, to a lack of fibre, or not enough zinc which is essential for cell survival and function and maintains the integrity of the gut membrane barrier. </p>



<p><strong>How it helps</strong>: The plan uses nutrient-dense alternatives like courgette noodles, spaghetti squash, and cauliflower rice which supports immune function. There&#8217;s fibre at every meal from fruits and vegetables, and zinc from chicken, cashews, sesame seeds, and peas. It also incorporates prebiotics and probiotics to promote good gut flora, found in fermented foods like sauerkraut, asparagus, banana, garlic, and onion. </p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1000" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/1115959_730036963684235_7523368735529363372_o.jpg" alt="bundles of asparagus wrapped in brown paper and string" class="wp-image-54745" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/1115959_730036963684235_7523368735529363372_o.jpg 1500w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/1115959_730036963684235_7523368735529363372_o-800x533.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/1115959_730036963684235_7523368735529363372_o-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/1115959_730036963684235_7523368735529363372_o-768x512.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/1115959_730036963684235_7523368735529363372_o-788x525.jpg 788w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



<p><strong>Example menu</strong>: Start the day as you mean to go on with a gut-healing green smoothie, followed by a soothing cream of celery &amp; asparagus soup for lunch, then dinner of courgette alfredo with turmeric chicken and strawberry crumble with coconut yogurt for pudding. Stave off any tummy rumbles, with an immunity-boosting bone broth as a snack.</p>



<h2 class="wp-block-heading">ANTI-INFLAMMATORY</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1000" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/14859713_1230553960299197_8462463668293190657_o.jpg" alt="sleeping dog with eye mask and paw over a blue alarm clock" class="wp-image-54752" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/14859713_1230553960299197_8462463668293190657_o.jpg 1500w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/14859713_1230553960299197_8462463668293190657_o-800x533.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/14859713_1230553960299197_8462463668293190657_o-1000x667.jpg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/14859713_1230553960299197_8462463668293190657_o-768x512.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/14859713_1230553960299197_8462463668293190657_o-788x525.jpg 788w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



<p><strong>What is it</strong>: Inflammation is a common driver of a host of health problems from digestive complaints to achey joints and fatigue. </p>



<p><strong>How it helps</strong>: This meal plan contains polyphenols and antioxidants to help manage&nbsp;inflammation and it&#8217;s packed with vitamin A sources like carrots, spinach, and eggs, and incorporates vitamin E through a daily dose of healthy oils and seeds to reduce oxidative stress. It includes&nbsp;polyphenols&nbsp;found in apples, blueberries, parsley, celery, and kale, as well as the polyphenol&nbsp;curcumin&nbsp;in turmeric as it&#8217;s a powerful anti-inflammatory agent.  </p>



<p>Plans can be modified to exclude a group of fruits and vegetables known as FODMAPs.&nbsp;These include apples, onion, garlic and brassicas that may aggravate symptoms of IBS. Its sometimes necessary to exclude these foods whilst getting to the root cause of a complaint.</p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="2248" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Buddha-bowl.jpg" alt="colourful Buddha bowl of vegetables and green" class="wp-image-54746" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Buddha-bowl.jpg 1500w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Buddha-bowl-534x800.jpg 534w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Buddha-bowl-667x1000.jpg 667w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Buddha-bowl-768x1151.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Buddha-bowl-1025x1536.jpg 1025w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Buddha-bowl-1367x2048.jpg 1367w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Buddha-bowl-350x525.jpg 350w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



<p><strong>Example menu</strong>: Breakfast could be an immunity smoothie with squash, turmeric, cinnamon and ginger, followed by a satisfying lunch of roasted sweet potato &amp; beet salad. &nbsp;For dinner,  a delicious pistachio crusted salmon and fresh strawberry and banana ice cream to finish off.</p>



<h2 class="wp-block-heading">WHOLE FOOD PLANT-BASED</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="960" height="720" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/12508974_1035431763144752_8090396219399564138_n.jpg" alt="six different types of colourful pulses on a tray" class="wp-image-54753" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/12508974_1035431763144752_8090396219399564138_n.jpg 960w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/12508974_1035431763144752_8090396219399564138_n-800x600.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/12508974_1035431763144752_8090396219399564138_n-768x576.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/12508974_1035431763144752_8090396219399564138_n-700x525.jpg 700w" sizes="(max-width: 960px) 100vw, 960px" /></figure>



<p><strong>What is it</strong>: Eating a completely healthy animal-free diet without resorting to pre-prepped, processed food can be tricky when you&#8217;re busy. This plan maximizes whole grains, vegetables and legumes, while minimizing refined sugars and oils and you can follow it either as a lifestyle or as a short-term health kick over a few weeks or months.</p>



<p><strong>How  it helps</strong>: By following it, you&#8217;ll be taking in all the protein you need from a variety of plant-based sources, including grains, legumes, nuts and seeds, with fats  provided by whole food sources like avocados, nuts/seeds, and high-quality oils.</p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="500" height="500" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Avo-on-toast.png" alt="mashed avocado on a piece of toast" class="wp-image-54721" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Avo-on-toast.png 500w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Avo-on-toast-400x400.png 400w" sizes="(max-width: 500px) 100vw, 500px" /></figure>



<p><strong>Example menu</strong>: An average day might start with a breakfast of protein-packed avo toast, followed by a tofu veggie scramble&nbsp;for lunch and supper of a deliciously butter almond butter curry chickpea stew. &nbsp;For snacks you could have baby carrots &amp; hummus and to tame the sweet tooth, a raw chocolate walnut bar for dessert.</p>



<h2 class="wp-block-heading">HIGH PROTEIN, LOW CARB</h2>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="600" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2022/12/tape.jpg" alt="woman holding tape measure to belly" class="wp-image-51508" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2022/12/tape.jpg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2022/12/tape-800x480.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2022/12/tape-768x461.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2022/12/tape-875x525.jpg 875w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<p><strong>What is it</strong>: This plan focuses on maximizing protein intake while minimizing carbs so can really help as part of a weight management or muscle mass programme.</p>



<p><strong>How it helps</strong>: Knowing how much protein to eat to lose weight is very fiddly, with loads of weighing food on scales and working out ratios to other parts of your diet.</p>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1500" height="1286" src="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Salad.jpg" alt="colourful bowl of salads and herbs " class="wp-image-54723" srcset="https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Salad.jpg 1500w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Salad-800x686.jpg 800w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Salad-1000x857.jpg 1000w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Salad-768x658.jpg 768w, https://dev.muddystilettos.co.uk/devon/wp-content/uploads/sites/14/2023/03/Salad-612x525.jpg 612w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>



<p><strong>Example menu</strong>: You might start your day with a breakfast bowl of eggs n&#8217; guac, followed by a crispy Greek kale chickpea salad for lunch and a carnivore-pleasing steak with balsamic jus for dinner. Protein-heavy snacks include a banana with peanut butter and keto almond butter cookies for dessert.</p>



<h2 class="wp-block-heading">SIGN UP HERE</h2>



<p><a href="https://www.naturopathyforliving.co.uk">Nutrition for Living</a> custom meal plans come with a built-in balance of appropriate amounts of proteins, fats and carbohydrates, include shopping lists, prep guides and start at £35 per week; standard four-week custom meal plan, £105; Advanced plans (for those with specific health needs or diagnosis such as menopause or autoimmune etc): one-week custom meal plan, £55; Advanced four-week custom meal plan, £165. </p>



<h2 class="wp-block-heading">FANCY GIVING IT A WHIRL FOR FREE?</h2>



<p>Head over to Muddy Devon Reader Treat for your chance to <a href="https://devon.muddystilettos.co.uk/reader-treats/win-nutrition-for-living-meal-plan/">Win a 4-week Meal Plan from Nutrition for Living</a> for free!</p>


Eat like an A-lister! Try this tasty new meal planner tailored to you

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