Winter soup to aid menopausal symptoms

Winter soup to aid menopausal symptoms

REDISCOVER YOU – Simple tweaks to elevate your look in order to elevate your life during the menopause.

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 Prep Time: 15 Mins

Cook Time: 20 Mins

Total Time: 35 Mins

Serves 4 

This warming hormonal balancing soup is the perfect dish to enjoy whilst snuggled up under a blanket on a cold winter’s evening. Prepare ahead of time so it’s ready for you when you get home from a hard day at work.

We have chosen ingredients that are beneficial during menopause.

White Beans & Chicken Stock

High In protein. Women going through menopause should be consuming 59-102g of protein a day and including the important amino acid Leucine which can be found in both ingredients.

Plenty of Veggies

This soup is nutrient dense meaning you’re getting a high dose of vitamins and minerals. We need 116 essential daily nutrients to function properly.

Olive Oil

Healthy fats are crucial for good menopausal health. A great way to consume them is by cooking in them. 


Olive Oil for cooking

4 Medium Shallots chopped

4 Garlic Cloves mashed

3 Carrots chopped

2 Celery Sticks diced

1 can Cannelli Beans drained 

1 can Butter Beans drained

2 Bay Leaves

1 tbsp Italian Seasoning

1/2 tsp chilli flakes

1L Chicken Stock (or Vegetable if you prefer)

Pinch of Black Pepper

1/2 bag of fresh Spinach Leaves

Crusty Bread for dunking 


1. Heat the olive oil in a pan over a medium heat

2. Fry off the shallots and garlic for 2 minutes 

3. Then add the carrots and celery and sauté for another 5 minutes

4. Drain off your tinned beans and add them to the pan along with the bay leaves, Italian seasoning, chill flakes, chicken stock and pepper

5. Bring to boil, then reduce heat, cover and allow to simmer for 15 minutes

6.Discard of bay leaves before transferring 1/4 of soup in a blender, whilst leaving the rest in the pan. Blend what’s in the blender

7. Return blended soup to the pan and stir

8. Add spinach and stir in until its wilted

9. Butter your crusty roll and enjoy!

Menopausal Self Care Guide

Menopausal Self Care Guide

REDISCOVER YOU – Simple tweaks to elevate your look in order to elevate your life during menopause.

 Get our free programme here!


Why reducing stress is so important


With work scherdules, family, technology demanding we’re contactable 24/7 and constant negative news blaring out of every electrical device, just to name a few, no wonder that, as women, our stress levels have never been higher. But if youre menopausal, stress is the one thing you really want to reduce and here’s why…


Stress is one of the biggest triggers for menopausal symptoms, it ultimately makes them worse. Without going into too much scientific detail, stress causes sex hormones, such as oestrogen, to reduce. When these hormones reduce cortisol and adrenaline become more dominant, causing the body to feel more stress…see the cycle? This not only causes menopausal symptoms to worsen but also for the body to store more fat…contribting to the menopausal tummy. So reduce stress and potentially reduce the impact of the symptoms. 


One of the quickest ways to suppress the stress/sex hormone cycle is to activate the parasympathetic nervous system and the simplest way to do this is through meditation or thought presence. 


Here’s a list of thought presence activities you may want to try:


Walking in nature 

Tai Chi

Colouring in

Listening to music




Meditation is a powerful tool for all sorts of ailments, but reducing stress is its main benefit. Here’s the thing about meditation, many people think you have to clear your mind completely for 30 minutes for it to be effective. This isn’t the case! It takes time and practice to get a completely clear mind for long periods of time. First start off with doing 5 minutes, if your brain is particularly chatty, that’s okay, just acknowledge the thought and let it pass. It’s an important point to remember that without your brain wandering you wouldn’t be able to bring it back, it’s the bringing it back that defines mediation, so don’t get frustrated if you’re constantly having to bring your mind back to the present. 


Some good meditations we would recommend are;


Anything by Jay Shetty

Meditations by Michael Sealey

Meditations by Calm – Calm provide free sessions on Youtube or, for a larger catalogue, in their app


Taking time for yourself can not only reduce stress but also help improve brain fog. Brain fog is caused by the decline in oestrogen so alongside HRT self-care has been known to drastically help. Here’s some easy ideas on how to take back some more “me-time”.


Read a book

Make your bath indulgent with salts and bubbles

Walk outside on your own

Buy a new body lotion and take the time to rub it in

Stretch to relaxing music


Move your body for fun

Hydrate yourself 

Practice EFT (Drop me an email if you want help with this)


Dance like noone’s watching

Start crafting

Buy yourself a colouring book

Stroke a pet for 20 minutes 

Do a jigsaw puzzle

If you would like more help with reducing stress and anxiety during the menopause, why not book a discovery call and see how we can help. 

Book Here


Clothing for menopause

Clothing for menopause

REDISCOVER YOU – Simple tweaks to elevate your look in order to elevate your life.

 Get our free programme here!




Women during menopause go through a lot; night sweats, bloating, itchy skin, hot flushes, incontinence to name only a few symptoms. Clothes should help with menopausal symptoms right? Not hinder them!


Clothes should be breathable, comfortable, and stylish. Anything that also claims to be anti-microbial and odour repellent gets an A+ from us too!


We’ve researched companies that either specialise in menopausal garment technology or companies that at least provide options for women in menopause, so you don’t have to. 


Here are our top 4…



 Making menopausal clothes accessable to all, Primark has just launched their own range of clothes suitable for those who are suffering from menopausal symptoms. 

 They have breathable nightwear and underwear which help with hot flushes and night sweats. They also boast to have super soft material for those suffering from sensitive skin.

 Take a look here




 Become clothing is a clothing brand, that specifically specialises in menopause clothing. They stock nightwear and basics such as t-shirts and leggings. 

Their technology claims to be quick dry, temperature and odour controlling, antimicrobial and cooling. But the best bit? They offer an amazing 60-day money back guarantee and hassle-free returns!

Take a look here



This company specialises in breathable and odour controlling wool garments. They are so confident in their clothing range that they even do a 100 day challenge where you wear the same dress for 100 days without washing it (because you wont need to) and they will give you a £100 voucher at the end of the challenge. We love this company because they’re planet conscious and suitable for menopausal women too!

Take a look here


Fifty One Apparel 

Fifty One Apparel caters for women suffering with menopause symptoms with their unique clothing line using their own formulated technology. Their fabric is made up of Thermocules™, which allows their clothing to regulate your skin’s microclimate. 

What we liked most about this company is their large range of colours for each of their garments. It wasn’t just black, white and beige. 


Take a look here




Create room in your wardrobe

Create room in your wardrobe

REDISCOVER YOU – Simple tweaks to elevate your look in order to elevate your life. 

Get our free programme here!

Why do we keep clothes that no loner suit us or even fit us?

Remember moaning about your body pre menopause and pre-kids? You perhaps were convinced you were ugly, “fat”, your breasts were too small, too big? Then you became a mother or started the menopause, and you come across a photo of your younger self and you then realise you werent any of those things, and actually you wish you could look like that again? You crave to be as thin as you were, as youthful as you were, when your hair was thicker and your skin was plump and your boobs weren’t heading south!


What has this got to do with our wardrobes, I hear you ask? 


Thinking like this prevents us from moving on. We get stuck in a perpetual loop of not wanting to move forward because we can’t accept that we dont look like our younger selves. We often hold on to clothes because we can’t face the fact our bodies have changed. Menopause may mean that you now carry more weight to the tummy area and you’re finding that hard to accept. You vow you’ll lose the weight and you will fit in to those pre-menopausal clothes again. You start then beating yourself up for wasting so much time hating your body before, without realising you are just about to waste another 10 years hating this body that you’re in now too. 


We keep clothes in the hope we will fit into them again. We refuse to acknowledge how our wonderful bodies have changed and struggle to come to terms with the fact that we need to buy bigger clothes or clothes that are made for our body types. 


Of course there are other reasons we refuse to let go of our clothes and it’s important to acknowledge why we do. So let’s break them down. 

  1. As mentioned previously, we often refuse to accept our shape has changed and that it may never go back to how it was. 
  2. We buy one-off pieces that don’t go with anything else. This can be colour or style. 
  3. We feel guilty that we’ve hardly worn an item or maybe the tags are still on it. Or if you’re like me you feel guilty for throwing items away that someone else bought you as a gift.
  4. We really want it to suit us so we keep revisiting it. Perhaps we’ve bought an item because it looked amazing on our friend or the mannequin, but it looks awful on us. We’ll keep coming back to it in the hope we’ve changed our minds or we’ve miraculously changed enough to now suit it. 
  5. We felt great in it once but we’ve outworn it and are tired of it. 


Problem is until we face the reasons why we keep hold of clothes we will keep adding to the pile, refusing to get rid of anything…creating more clutter, more clothes to have the above feelings about and ultimately creating a bigger problem in the long run. 


So what can we do?

  1. Accepting our bodies have changed – Be honest with yourself, are you really going to fit in that size 8 ever again or would it be unsustainable to get back there and make you miserable? And if you were to lose weight, aren’t you more likely to treat yourself to new clothes that are more your style (as lets face it it will probably change)? It’s also important to remember that seeing clothes in a smaller size only fuels self criticism and promotes low self-esteem, so get rid! If it makes you feel uneasy then pack them up and put them in the attic, but get them out of sight…you don’t need a reminder that your body has changed every time you look in the wardrobe.

  2. Those one off pieces that don’t go with anything – It’s important to think about colour as well as style when choosing pieces. Best way to combat this is to create a capsule wardrobe. A capsule wardrobe is a wardrobe containing a small selection of items that you can make several outfits out of. Creating a capsule wardrobe with clothes that go together in terms of colour is your first port of call. Then think about only having clothes that suit your body type. 

  3. Guilt – Remind yourself that you’ve already spent the money and keeping that item won’t get the money back (selling it might though). Keeping it in your wardrobe will only remind you of the money you have spent and make you feel even more guilty. Don’t let it take up space in your wardrobe, donate it or sell it for someone else to enjoy instead. 

  4. You really want it to suit you so keep revisiting it, perhaps it suited your friend but looks awful on you – This is probably because you have a completely different body type to your friend or the mannequin. It doesn’t mean there’s anything wrong with your body, you just don’t know how to style it properly. 

  5. You felt great in it once but you’ve outworn it and are tired of it. – Fashion changes, heck, we change! As mentioned your shape may have changed. It may be time to freshen up your wardrobe and buy clothes that suit your body type or new found style. 


How we can help:


Online Colour Analysis – Find out what seasonal palette you sit in, which colours suit you and which do not. During our colour analysis sessions we go through with you how to create a capsule wardrobe using colour, so showing you that every colour within your season goes with each other meaning you always have something that you can mix & match. Book Here


Online Styling & Confidence Programme, Rediscover Your Identity. In this programme we analyse your body type, show you what clothes suit it and which to avoid. We show you how to create a capsule wardrobe and even give you a Capsule Outfit List designed for your body type which you can take shopping with you. We show you simple tweaks so you can update your wardrobe now without it costing the earth and finally we teach you our unique BOSS,IT™️ formula for a more confident you.  Read more here


The Power of a Great Neckline

The Power of a Great Neckline

REDISCOVER YOU – Simple tweaks to elevate your look in order to elevate your life during the menopause. 

Get our free programme here!

The Power Of A Great Neckline

Picking the right neckline for your body type is one of the simplest and most cost-effective ways to elevate your look. It can make a huge difference to your overall outfit.


When we’re looking at someone else, our eye is naturally drawn to the neckline of an outfit first. So as you can imagine if there are areas in which you are self-conscious, then diverting the eye away from them, and focusing on your assets is preferable.


The correct neckline not only enhances your best features but when used correctly and strategically, it can change the perception of your body shape.


For example,  V-Necklines are great for us circles and ovals as they create length, making us appear taller and slimmer. It’s all about tricking the eye.


Let’s look into some other necklines and how they can help elevate your look…



Typical neckline for t-shirts, this neckline is best if you are looking to highlight your long neck & define your face. Great for those with wider shoulders, a long neck and a smaller chest.



Perfect for balancing a more narrow shoulder and a wider hip.



Great for showing off feminine features such as shoulders and décolletage. Perfect for drawing attention to arms.



This neckline is perfect for giving the illusion of curves, elongating the neck and softening square jaws. The sweetheart neckline is a great overall shape used to balance.



People with longer necks would look great in high-neck tops and turtlenecks because it frames the face while hiding the length. Similarly, a person with a longer face would find this style flattering.



Helps to add volume to a smaller chest. Best for those with longer necks as it helps to make neck appear shorter. Also gives balance for those with a larger head.



So if you want a simple way to elevate your look without breaking the bank, then we suggest taking the time to find out which necklines suit your body type.


If you’re struggling with knowing which necklines work best for your body type, or even with what body type you are…then our online programme, Rediscover Your Identity, is the solution for you!