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  • Writer's pictureKat Lord

MORE TO Re-Balance By Sally

Updated: Mar 4

As a Professional Organiser who helps parents sort family life with their children in mind I mainly started by just organising children's bedrooms, playrooms and kitchens, but the more I have started to organise parent wardrobes, the laundry room, offices and even attics, I see that the whole family benefits.

As with my third book, MORE TO Mealtimes, organising your kitchen; systemising food, prioritising space in cupboards, meal planning, batch cooking and ensuring children are provided with balanced plate, for sure, this is the one room I think makes the biggest positive impact.

Not only do I support in the actual declutter and systems, I help with the formation of habits and routines to keep your home working for you.

While I am not a nutritionist, I do have qualifications in Children's nutrition and weaning. When I met Sally I was excited to hear all about the benefits nutrition has. A lot of my clients are perimenopausal or menopausal. I interviewed Sally on how habits, routines and nutrition can support you.

Tell us how Re-Balance by Sally came about?

Hi I’m Sally, I’m a Health Coach and Menopause Wellbeing Practitioner and founder of Re-Balance By Sally. During my early 40’s I started to suffer with a number of different health concerns including gut health problems, trouble sleeping, mood swings, eczema and itchy skin. I wondered what was happening to me and at the time I put it down to what I was eating and a stressful job. It wasn’t until years later that I realised it was perimenopause that was causing the health concerns in addition to my diet and stressful

lifestyle. After using a Health Coach to resolve my issues through nutrition

and lifestyle, it inspired me to change career from Head of Marketing to

Health Coach.

I created the Re-Balance By Sally Health Coaching practice because I’m

passionate about sharing what I learnt on my menopause journey.

It’s extremely rewarding helping other women improve their perimenopause and

menopause symptoms through a natural holistic approach. I’ve supported

many clients with symptoms such as stubborn weight gain, joint pains, mood

swings, anxiety, sleep problems, hot flushes and much more. The results have

been transformational and life changing.

I talk a lot about balance and healthy habits when it comes to Mealtimes for our children, how does Re-Balance by Sally support?

A recent client of mine was juggling a fulltime job, 3 children, 2 dogs and a busy social life. Her perimenopause symptoms had been getting worse and worse to the point where she wasn’t sure she could continue to work. She was irritable with colleagues and the family and she had crippling anxiety. Hot

flushes were making her feel self-conscious and night sweats were keeping

her awake at night. However, she didn’t feel she had time for any health

improvement programmes and joint pains in her legs made her think she

couldn’t exercise.

She signed up to our 12 week Re-Balance programme where we worked

together on creating healthy habits and mindset change to help her find

balance in her work and home life. She was able to carve out time for self-

care, home cooking and exercise. For example, instead of doom scrolling

social media in bed in the mornings, she got up straight away and did a quick

20 minute online yoga class. Instead of ready meals and takeaways, she

batched cooked a few nutritious meals every Sunday that would last the

whole week. Simple healthy habits when done consistently made a huge

difference to her physical and emotional menopause symptoms.

However busy you are, make time for you. Your health is the most important

thing you have.

I love the quote from Edward Stanley “Those who have no

time for healthy eating will sooner or later have to find time for illness.”

In both my books MORE TO Organising and MORE TO Mealtimes, I talk about routine. How can routines support a healthy menopause?

Here’s how you can build

all 3 into your routine to support a healthy menopause:

1. Nutrition

During menopause we need to nourish the body with a nutrient dense diet. Following a Mediterranean diet is a great place to start. This includes eating plenty of vegetables, fruit, wholegrains, fish and healthy fat’s. It's recommended to eat 5 fruit and veg a day but if you can eat 7 a day that is optimal.

I love to use the expression, eat the rainbow. This means eating fruit and veg of all different colours to ensure you are getting all the vital vitamins, minerals and antioxidants for optimal health. Some children can be fussy when it comes to veg so finding meals for the whole family might be challenging.

My top tip here would be to make it fun i.e. making smoothies together, making carrot and cucumber sticks for snacks or blending extra veg into your sauces such as bolognaise sauce.

Eating Protein with every meal is important as you transition through the menopause. Protein supports muscle maintenance which is essential at this time of life because muscle declines with age. We also lose bone density due to the decline of oestrogen during menopause and eating protein supports bone health. Delicious ways to add extra protein into your day include having eggs for breakfast, sprinkling nuts and seeds onto soups, salads, curries etc and having natural Greek yoghurt with berries for dessert.

Sign up to the Re-Balance By Sally newsletter for delicious protein


Healthy fats need to be included in your diet during perimenopause and

menopause because hormones are produced from cholesterol. Healthy

fats include avocados, olive oil, nuts, seeds and oily fish (salmon, sardines,

mackerel). Omega 3’s in healthy fats also help to reduce inflammation

which cause joint pains, skin redness and acne.

2. Movement

Daily movement and exercise will support your overall health and

wellbeing during menopause. It’s vital for hormone balance, heart health,

bone and muscle health as well as lifting your mood and supporting

mental health. Exercise doesn’t have to take a lot of time or be difficult.

Find something that you enjoy that can be built into your daily routine e.g.

Taking a walk with a colleague in your lunch break, join a fun dance class

with a friend or simply doing 10 squats every time you’re waiting for the

kettle to boil.

3. Self-care

As a busy Mum, you probably put everybody else’s needs before your own.

Now is the time to start prioritising your own self-care and put yourself

first. You can’t look after other’s if you’re not feeling at your best.

Are there things in your life that no longer serve you that you can stop or

delegate to others so you can prioritise self-care? e.g. replacing scrolling

social media with a relaxing bubble bath or reading a book or a walk in

nature. Being kind to yourself and having ‘me time’ will help to reduce

stress and support mental health, key factors to managing menopause


Creating healthy habits of nutrition, movement and selfcare, done

consistently will support a healthy menopause and a long healthy life.

What is one thing you can change in your routine today to start this journey?

Where can we learn more?

If you’d like to learn more about perimenopause and menopause and how to

manage symptoms see our website

Sign up to the newsletter on our website for monthly menopause advice, nutrition nuggets and delicious menopause friendly recipes.

We’re on Instagram with loads of hints and tips for thriving in this phase of life

If you’re ready to take control of your health, get back your energy and zest for

life, Re-Balance health coaching programmes will support you every step of

the way.

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