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What I see in my clinic with many of my female clients is they don’t eat enough protein. Protein is a key nutrient, and even more important to think about from midlife onwards. Protein is key for maintaining muscle mass, super important for us ladies as we start of with less to begin with! ⁣

To learn more about nutrition in midlife and find your protein sweet spot sign up for the Midlife Mastery Programme June uptake now! Link in the bio to book your free discovery call👆🏽✨ ⁣

#protein #proteinpower #midlifenutrition #midlifemastery
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2 hours ago
What I see in my clinic with many of my female clients is they don’t eat enough protein. Protein is a key nutrient, and even more important to think about from midlife onwards. Protein is key for maintaining muscle mass, super important for us ladies as we start of with less to begin with! ⁣
⁣
To learn more about nutrition in midlife and find your protein sweet spot sign up for the Midlife Mastery Programme June uptake now! Link in the bio to book your free discovery call👆🏽✨ ⁣
⁣
#protein #proteinpower #midlifenutrition #midlifemasteryImage attachmentImage attachment+5Image attachment

In my first job as a performance nutritionist more than 15 years ago I very quickly learnt that no matter how good of a performance nutritionist I was or how well my clients followed my recommendations…. If they didn’t spend enough time in bed, incorporate the correct movement mix, or if they were not in the right head space then it would be a struggle to get the client to really get the most of their body and show up as the best versions of themselves, no matter their walk of life. ⁣

Improving one dimension of your wellbeing can also improve the others. ⁣

The Menopause transition (which can begin from your late 30’s btw!) can be tough and comes at a time when we are juggling other commitments, so we get sandwiched with pressure from above and below. Ageing parents, young kids, demanding career and so on. And we know it’s a fact that your fluctuating hormones can make it harder to cope with everyday stress. If you don’t take care, you become less resilient. Life can feel tougher.⁣

My signature 12-week programme for high achieving women takes a 365-degree approach. I empower you to: ⁣

➡️ Eat for success⁣
➡️ Move for success ⁣
➡️ Live for success ⁣

Become the expert in YOU, manage your symptoms and elevate your performance in the process.⁣

I only take on 4 new clients a month. I am currently at capacity but DM me to place your name on the waiting list!⁣

#mindbodysoul #lookafterthewholeyou #mentalhealthawarnessweek #mentalhealth #headspace #becometheexpertifyou
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1 week ago
In my first job as a performance nutritionist more than 15 years ago I very quickly learnt that no matter how good of a performance nutritionist I was or how well my clients followed my recommendations…. If they didn’t spend enough time in bed, incorporate the correct movement mix, or if they were not in the right head space then it would be a struggle to get the client to really get the most of their body and show up as the best versions of themselves, no matter their walk of life. ⁣
 ⁣
Improving one dimension of your wellbeing can also improve the others. ⁣
 ⁣
The Menopause transition (which can begin from your late 30’s btw!) can be tough and comes at a time when we are juggling other commitments, so we get sandwiched with pressure from above and below. Ageing parents, young kids, demanding career and so on. And we know it’s a fact that your fluctuating hormones can make it harder to cope with everyday stress. If you don’t take care, you become less resilient. Life can feel tougher.⁣
 ⁣
My signature 12-week programme for high achieving women takes a 365-degree approach. I empower you to: ⁣
⁣
➡️ Eat for success⁣
➡️ Move for success ⁣
➡️ Live for success ⁣
 ⁣
Become the expert in YOU, manage your symptoms and elevate your performance in the process.⁣
 ⁣
I only take on 4 new clients a month. I am currently at capacity but DM me to place your name on the waiting list!⁣
⁣
#mindbodysoul #lookafterthewholeyou #mentalhealthawarnessweek #mentalhealth #headspace #becometheexpertifyou⁣
⁣

1 CommentComment on Facebook

Beautiful and modern Nutritionist of all generations.Beautiful looks.

Master your menopause and elevate performance in all areas of life - that is what my 12 week signature program is all about.

When you sign up for Midlife Mastery you will:⁣

➡️ Get to know you!⁣

➡️ Know you so that you can manage your symptoms.⁣

➡️ Know you so that you can be active participant in determining how you age.⁣

➡️ Know you so that you can stretch and not snap.⁣

➡️ Know you so that you can show up as the best version of you and keep performing in all areas of your life.⁣

Each month I empower 4 high achieving women. Comment ‘midlife mastery’ to learn more!
👇🏽✨⁣

#midlifemastery #womenshealth #midlifemasterycourse #perimenopausesupport #menopausesupport
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2 weeks ago
Master your menopause and elevate performance in all areas of life - that is what my 12 week signature program is all about. 

When you sign up for Midlife Mastery you will:⁣
⁣
➡️ Get to know you!⁣
⁣
➡️ Know you so that you can manage your symptoms.⁣
⁣
➡️ Know you so that you can be active participant in determining how you age.⁣
⁣
➡️ Know you so that you can stretch and not snap.⁣
⁣
➡️ Know you so that you can show up as the best version of you and keep performing in all areas of your life.⁣

Each month I empower 4 high achieving women. Comment ‘midlife mastery’ to learn more!  
👇🏽✨⁣
⁣
#midlifemastery #womenshealth #midlifemasterycourse #perimenopausesupport #menopausesupportImage attachmentImage attachment+6Image attachment

Quinoa Porridge ✨

Many clients like to have a porridge as one of their breakfast options. Conventional porridge
can be on the low side in terms of protein making it too carbohydrate rich. Adding the quinoa in this recipe delivers the creamy, comforting feel of porridge but takes it up a notch in protein terms. Quinoa is one of the few plant-based proteins that is a complete protein. Add in the soya milk and you have a good phytoestrogen boost. When I have left over quinoa it goes into a porridge. A fantastic way to look after you and the environment.

Serves 2 - Ready in 15 minutes

Ingredients
100g cooked quinoa (from a microwave pouch or using up leftovers)
60g porridge oats
Pinch of flaky sea salt
500ml oat or soy milk plus 100ml extra to serve
4 cardamom pods, cracked or a good pinch of ground cardamom
½ tsp ground cinnamon
2 tbsp maple syrup

Method
1. Put the cooked quinoa and porridge oats into a pan with a pinch of salt and the milk,
cardamom and cinnamon. Bring to a simmer and cook for 10 minutes, stirring, until the oats are tender. You can loosen with a splash more milk as it cooks if it starts to
thicken too quickly.

2. Spoon into two bowls and top each with a drizzle of maple syrup. Pour over a splash
more milk and serve with any toppings you like.

We love adding berries and walnuts!

#proteinporridge #quinoaporridge #StrongStart
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3 weeks ago
Quinoa Porridge ✨ 

Many clients like to have a porridge as one of their breakfast options. Conventional porridge 
can be on the low side in terms of protein making it too carbohydrate rich. Adding the quinoa in this recipe delivers the creamy, comforting feel of porridge but takes it up a notch in protein terms. Quinoa is one of the few plant-based proteins that is a complete protein. Add in the soya milk and you have a good phytoestrogen boost. When I have left over quinoa it goes into a porridge. A fantastic way to look after you and the environment. 

Serves 2 - Ready in 15 minutes 

Ingredients 
100g cooked quinoa (from a microwave pouch or using up leftovers)
60g porridge oats
Pinch of flaky sea salt
500ml oat or soy milk plus 100ml extra to serve
4 cardamom pods, cracked or a good pinch of ground cardamom
½ tsp ground cinnamon 
2 tbsp maple syrup

Method 
1. Put the cooked quinoa and porridge oats into a pan with a pinch of salt and the milk, 
cardamom and cinnamon. Bring to a simmer and cook for 10 minutes, stirring, until the oats are tender. You can loosen with a splash more milk as it cooks if it starts to 
thicken too quickly. 

2. Spoon into two bowls and top each with a drizzle of maple syrup. Pour over a splash 
more milk and serve with any toppings you like. 

We love adding berries and walnuts! 

#proteinporridge #quinoaporridge #strongstart

What is an anti-inflammatory diet? ⁣

There is no single anti-inflammatory eating pattern.⁣

But generally, an anti-inflammatory diet is an an eating pattern based on whole foods, lots of vegetables and fruits and a balance of protein, carbohydrates and fat at each meal.⁣

To learn more about eating in an anti-inflammatory way book in for a free discovery call. Link in the bio ⬆️ ⁣

#antiinflammatorydiet #AntiInflamation #Inflammation
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3 weeks ago
What is an anti-inflammatory diet? ⁣
⁣
There is no single anti-inflammatory eating pattern.⁣
⁣
But generally, an anti-inflammatory diet is an an eating pattern based on whole foods, lots of vegetables and fruits and a balance of protein, carbohydrates and fat at each meal.⁣
⁣
To learn more about eating in an anti-inflammatory way book in for a free discovery call. Link in the bio ⬆️ ⁣
⁣
#antiinflammatorydiet #antiinflamation #inflammationImage attachmentImage attachment+3Image attachment

Whether it’s first thing in the morning or mid-afternoon, sometimes you need a healthy, energy-filled snack to give you that boost. The key to healthy snacking is to choose foods with a combination of complex carbohydrates, protein, healthy fats and plenty of fibre and these energy balls provide just that!⁣

Total time: 10 mins + 30 mins soaking time⁣
Serves: makes approx. 10 balls⁣
Dietary preferences: Vegan, Vegetarian, Dairy-free, Gluten-free⁣

𝗔𝗽𝗿𝗶𝗰𝗼𝘁 𝗕𝗮𝗹𝗹𝘀 ⁣
16 dried apricots ⁣
40 walnuts⁣
50 cashews⁣
2 tbsp coconut oil ⁣
1tsp ground ginger ⁣
45g desiccated coconut ⁣

𝗠𝗲𝘁𝗵𝗼𝗱⁣

1. Line a baking tray with baking paper⁣

2. Place apricots, walnuts and cashews into a food processor and blend in a food processor until well combined. Add the coconut oil, ground ginger and desiccated coconut and blend again until a dough begins to form. If the mixture feels, try add little more coconut oil. The mixture should be little sticky.⁣

3. Using your hands, make snack sized balls. ⁣

4. Roll balls in the desiccated coconut and place on a prepared tray.⁣

5. Place the balls on the prepared tray and refrigerate for 30 minutes.⁣

6. Serve balls from the fridge or store them in an airtight container for up to 5 days. ⁣

#smartsnacking #snacksmart #snacks #energyballs #apricot
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1 month ago
Whether it’s first thing in the morning or mid-afternoon, sometimes you need a healthy, energy-filled snack to give you that boost. The key to healthy snacking is to choose foods with a combination of complex carbohydrates, protein, healthy fats and plenty of fibre and these energy balls provide just that!⁣
⁣
Total time: 10 mins + 30 mins soaking time⁣
Serves: makes approx. 10 balls⁣
Dietary preferences: Vegan, Vegetarian, Dairy-free, Gluten-free⁣
⁣
𝗔𝗽𝗿𝗶𝗰𝗼𝘁 𝗕𝗮𝗹𝗹𝘀 ⁣
16 dried apricots ⁣
40 walnuts⁣
50 cashews⁣
2 tbsp coconut oil ⁣
1tsp ground ginger ⁣
45g desiccated coconut ⁣
⁣
𝗠𝗲𝘁𝗵𝗼𝗱⁣
⁣
1. Line a baking tray with baking paper⁣
⁣
2. Place apricots, walnuts and cashews into a food processor and blend in a food processor until well combined. Add the coconut oil, ground ginger and desiccated coconut and blend again until a dough begins to form. If the mixture feels, try add little more coconut oil. The mixture should be little sticky.⁣
⁣
3. Using your hands, make snack sized balls. ⁣
⁣
4. Roll balls in the desiccated coconut and place on a prepared tray.⁣
⁣
5. Place the balls on the prepared tray and refrigerate for 30 minutes.⁣
⁣
6. Serve balls from the fridge or store them in an airtight container for up to 5 days. ⁣

#smartsnacking #snacksmart #snacks #energyballs #apricot

Menopause affects 100% of women born female at birth. The menopause for many women is an uphill struggle. ⁣

Over the last 15 years working as a woman’s health dietitian, performance nutritionist and researcher I have dedicated my work to gaining deeper insight into how to help women live healthier and happier lives. I have developed a robust, practical, and simple framework that is going to empower you to be an active participant in taking charge of your body so that you can continue to perform in all areas of your life.⁣

In 12 weeks, you will understand what is happening in your body and how best to adapt to the changes happening and ultimately thrive. Science based, simple and personalised.⁣

Comment ‘Midlife mastery’ for a FREE discovery call and we will discuss your unique symptoms and how I can support you. ⁣

#midlifemastery #highperformingwomen #empoweringyou #womenshealth
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1 month ago
Menopause affects 100% of women born female at birth. The menopause for many women is an uphill struggle. ⁣
⁣
Over the last 15 years working as a woman’s health dietitian, performance nutritionist and researcher I have dedicated my work to gaining deeper insight into how to help women live healthier and happier lives. I have developed a robust, practical, and simple framework that is going to empower you to be an active participant in taking  charge of your body so that you can continue to perform in all areas of your life.⁣
⁣
In 12 weeks, you will understand what is happening in your body and how best to adapt to the changes happening and ultimately thrive. Science based, simple and personalised.⁣
⁣
Comment ‘Midlife mastery’ for a FREE discovery call and we will discuss your unique symptoms and how I can support you. ⁣
⁣
#midlifemastery #highperformingwomen #empoweringyou #womenshealthImage attachmentImage attachment+3Image attachment

I read a mind-boggling statistic the other day. ⁣

‘Every 3 seconds there is an osteoporosis fracture in the world.’

Worldwide, that makes fractures from osteoporosis more common than heart attacks, strokes and breast cancer combined!⁣

Osteoporosis is linked with weak bones and is dubbed the “silent thief “as you don’t feel the damage while it proceeds. Many adults will not be aware they have porous bones until they happen to fall. Falls that result in a fracture to your bones, impact your quality of life massively and if you’re elderly you chance of dying shortly afterwards skyrockets. ⁣

There are some groups who at risk of having poor bone density. These are:⁣

➡️ People who have cut out diary in their diets.⁣

➡️ People who follow excessive and extreme diets or those people who don’t eat enough overall.⁣

➡️ Post-menopausal women.⁣

#bonehealth #nutritionforbonehealth #Osteoporosis #womenshealth #menopausehealth
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1 month ago
I read a mind-boggling statistic the other day. ⁣
⁣
‘Every 3 seconds there is an osteoporosis fracture in the world.’
⁣
Worldwide, that makes fractures from osteoporosis more common than heart attacks, strokes and breast cancer combined!⁣
⁣
Osteoporosis is linked with weak bones and is dubbed the “silent thief “as you don’t feel the damage while it proceeds. Many adults will not be aware they have porous bones until they happen to fall. Falls that result in a fracture to your bones, impact your quality of life massively and if you’re elderly you chance of dying shortly afterwards skyrockets. ⁣
⁣
There are some groups who at risk of having poor bone density. These are:⁣
⁣
➡️ People who have cut out diary in their diets.⁣
⁣
➡️ People who follow excessive and extreme diets or those people who don’t eat enough overall.⁣
⁣
➡️ Post-menopausal women.⁣
⁣
#bonehealth #nutritionforbonehealth #Osteoporosis #womenshealth #menopausehealthImage attachment

March reflections ✨ ⁣

Photo 1. Women’s Health Day ready. What a day. I’m passionate about empowering women to be active participants in taking charge of their bodies so that they can show up as the best version of you and keep performing in all areas of your life.⁣

Photo 2. I practice what I preach! I ran my first trail marathon. Energy in the race and recovery was brilliant. My sports nutrition was on point. I know a ⁣
good performance nutritionist 😉 Link in bio!⁣

Photo 3. Mother nature is a healer. She is one of my favourite places to go when my battery needs topping up.⁣

Photo 4. Potatoes. Hands down my favourite carb.⁣

Photo 5. Trying to be much more body conscious vs living in my head. This quote resonated with me.⁣

Photo 6. So excited about this gift. I am proud African. Africa is so rich in undiscovered culture and talent. ⁣

I am excited and expectant for April. Are you?⁣

Learn how I can support you so that you can show up as the best version of you and keep performing in all areas of your life.⁣

Book in for you FREE 1-2-1 discovery call. Link in bio. 💚 ⁣

#marchreflections #helloapril #healthymindset #performatyourhighest #performancenutrition #womensnutrition
... See MoreSee Less

2 months ago
March reflections ✨ ⁣
⁣
Photo 1. Women’s Health Day ready. What a day. I’m passionate about empowering women to be active participants in taking charge of their bodies so that they can show up as the best version of you and keep performing in all areas of your life.⁣
⁣
Photo 2. I practice what I preach! I ran my first trail marathon. Energy in the race and recovery was brilliant. My sports nutrition was on point. I know a ⁣
good performance nutritionist ;) Link in bio!⁣
⁣
Photo 3. Mother nature is a healer. She is one of my favourite places to go when my battery needs topping up.⁣
⁣
Photo 4. Potatoes. Hands down my favourite carb.⁣
⁣
Photo 5. Trying to be much more body conscious vs living in my head. This quote resonated with me.⁣
⁣
Photo 6. So excited about this gift. I am proud African. Africa is so rich in undiscovered culture and talent. ⁣
⁣
I am excited and expectant for April. Are you?⁣
⁣
Learn how I can support you so that you can show up as the best version of you and keep performing in all areas of your life.⁣
⁣
Book in for you FREE 1-2-1 discovery call. Link in bio. 💚 ⁣
⁣
#marchreflections #helloapril #healthymindset #performatyourhighest #performancenutrition #womensnutrition⁣Image attachmentImage attachment+3Image attachment

1 CommentComment on Facebook

Beautiful

There is no one ‘diet’ that works for everyone but from my 15+ year of working a performance nutritionist I have learnt the following. ⁣

….People respond differently. One size doesn’t fit all. ⁣
….An all or nothing approach doesn’t work for most people. ⁣
…..Nutritional habits that are successful feel reasonable, enjoyable and sustainable. ⁣
….Sustainability is everything. ⁣

Want to ditch the fads and go for a sustainable and enjoyable way of life instead. ⁣

Hello Mediterranean diet. ⁣

It’s been named one of the best diets in the world time and time again by nutrition experts and researchers. ⁣

Here are some of the key principles ⬆️ ⁣

✅ Remember nutrition is personalised, so to take this advice up a level speak to a dietitian or a registered nutritionist who can tailor the Med diet to your needs. ⁣

✨ Follow the link in the bio for 1-2-1 support. ⁣

#meddiet #meditteraneandiet #meditteraneanfood #health
... See MoreSee Less

2 months ago
There is no one ‘diet’ that works for everyone but from my 15+ year of  working a performance nutritionist I have learnt the following. ⁣
 ⁣
….People respond differently. One size doesn’t fit all. ⁣
….An all or nothing approach doesn’t work for most people. ⁣
…..Nutritional habits that are successful feel reasonable, enjoyable and sustainable. ⁣
….Sustainability is everything.  ⁣
 ⁣
Want to ditch the fads and go for a sustainable and enjoyable way of life instead. ⁣
 ⁣
Hello Mediterranean diet. ⁣
 ⁣
It’s been named one of the best diets in the world time and time again by nutrition experts and researchers.  ⁣
 ⁣
Here are some of the key principles ⬆️ ⁣
⁣
✅ Remember nutrition is personalised, so to take this advice up a level speak to a dietitian or a registered nutritionist who can tailor the Med diet to your needs. ⁣
⁣
✨ Follow the link in the bio for 1-2-1 support. ⁣
⁣
#meddiet #meditteraneandiet #meditteraneanfood #health
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