For more than 15 years now, I have been helping individuals to better understand their body and show them how nutrition can have a real impact on their daily life. Going further I also collaborate with Corporation to either improve their nutrition strategy or develop the staff wellness.
If you are curious to know how I can support you in achieving your goal, let’s have a quick chat.
Bread gets a bad rep when it comes to weight management — but it absolutely can have a place in your nutrition.
Say hello to my 𝗦𝘂𝗽𝗲𝗿 𝗚𝗿𝗲𝗲𝗻 𝗦𝗲𝗲𝗱𝗲𝗱 𝗦𝗼𝗱𝗮 𝗕𝗿𝗲𝗮𝗱 💚
This rustic, crusty loaf is effortless to make and packed with protein, fibre, seeds and even a hit of greens. That combination = steadier blood sugars and longer-lasting fullness — both key for sustainable weight management.
Delicious on its own. Even better with eggs, soups, salads or a warming stew.
Proof you don’t need to cut bread — you just need to build it better.
Makes 1 loaf - 8 servings
Per serving: 13g protein, 7g fibre, 250kcal
Takes 1 hour
For the recipe comment BREAD in the caption below 👇🏽💚✨
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Whatever your opinion about weight loss medications — one thing is increasingly clear… they are here to stay.
And surveys show that midlife women are now the fastest growing group using GLP-1 medications.
As a clinician working with women in menopause transition, my concern is that those who choose to use these medications do so safely, strategically, and in a way that genuinely supports their long-term health.
Because I’m seeing the same mistakes being made again and again.
These medications are a powerful tool. But they are only one piece of the puzzle. And without a plan, support and the right foundations in place — the results often don’t last.
If you’re considering them, currently using them, or have someone close to you who is — please do your homework.
👉🏽 Swipe through. ✅ And make sure you read slide 6!
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Confused by all the conflicting nutrition advice?
Oats spike your blood sugar.
GLP-1 “supplements” are the new Ozempic.
Peptides for recovery.
Creatine for brain fog…
It’s wild out there. And honestly? It’s exhausting.
I get messages daily from clients asking what I think about the latest marketed supplement or viral post. We’re constantly bombarded — by experts and non-experts — and it can feel impossible to know who or what to trust.
It was International Science Day last week, and I want to share something more important than any single supplement tip: how to navigate the noise and keep your AGENCY.
1⃣ Don’t believe everything you read or hear. Get curious. Ask questions. No piece of expert advice works for everyone. Look for both sides of the story.
2️⃣ If it sounds too good to be true — it probably is. Interrogate the data. Challenge your own bias. And always ask… is there a sales pitch at the end?
3️⃣ Consider the source. Is there balanced evidence? Is context provided? And where do you fit within that context?
4️⃣ Get to know YOU. Don’t give your power away. Don’t outsource your health to the loudest voice online. You know your body, your life, your values.
Trust YOU.
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Weight is a sensitive and complex subject—one that goes far beyond what’s on your plate.
Sustainable weight management isn’t about sheer willpower.
It’s about how your biology, psychology, habits, and environment work together over time. A bio-psycho-social approach helps us look beyond the scale, recognising you as a whole person—not just a number.
Here’s a starting point for the food and fuel part of the puzzle. The goal.. nourish smartly, not perfectly.
Which will you try to implement first?
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Double Chocolate Quinoa Muffins 🍫
If you’re a snack-lover, get strategic.
Choose snacks that hit the spot and boost your nutrient intake.
These muffins deliver.
A delicious source of magnesium (hello, chill-out vibes ✨), protein, and wholegrains ( rich in FIBRE that everyone is talking about).
They’re rich, satisfying, and very likely to become a family favourite.
RECIPE: (makes 6x muffins - double as needed)
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
1 cup cooked quinoa
1/2 cup of plain flour or gluten free flour
2 large tbsp of cocoa powder
1 teaspoon baking powder
1/8 teaspoons baking soda
1/4 teaspoon salt
1/2 teaspoon cinnamon (optional)
1/4 cup of 80% dark chocolate chips
1 large banana mashed
1 large eggs lightly beaten
2-3 tbsp of honey or maple syrup or brown sugar (optional)
𝗠𝗲𝘁𝗵𝗼𝗱
1. Pre-heat the oven to 180degrees c, lightly grease a muffin tin or use muffin cases.
2. Add all the dry ingredients including the quinoa to a bowl and mix.
3. In a separate bowl mix the eggs in with the mashed banana and liquid sweetener if you are using one.
4. Add the wet ingredients to the dry and combine.
5. Pour the mixture into the tray and bake for 18-20mins or until a toothpick can be inserted and pulled out clear.
Enjoy!
👉 Join our newsletter via the link in bio for more recipes that HIT THE SPOT.
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✨ Mini tortilla quiches✨
These are my go-to high-protein breakie/snack to prep especially on a busy week! I make a whole tray for the week and stash them in the fridge for an easy breakfast or snack.
They tick so many boxes:
✔️ Balanced macros (i.e. bit of all the good stuff - carbs, protein, fat and veggies)
✔️ Slow-release carbs from wholegrain tortilla
✔️ Protein to keep me perky
✔️ Healthy fats for satisfaction
✔️ Packed with colourful veg = antioxidants to boost your body’s resilience
Great for batch cooking. You can switch up the veg — I love roasted peppers — and try feta or ricotta if you’re after something richer. I didn’t have herbs when I made this batch, but parsley is 💯 and adds bonus points for plant diversity.
Want more easy, flavour-packed recipes like this?
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