Nutrition for Mums, Weightloss, Gut Health Dietitian

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Nourish to TRANSFORM your body and life with a nutrition plan tailored to your individual lifestyle!

Hi, I'm Gen, a registered dietitian, let me help you achieve your goals WITHOUT crazy diets, cutting out food you love or having to make separate meals for your family.

I specialize in:

sustainable weight loss - lose weight AND keep it off while ending chronic dieting
IBS (irritable bowel syndrome) and gut health - stop chronic bloating and gut issues for good
woman health - tailor your nutrition to manage your condition (PCOS, endometriosis) and reach your goals
postpartum health - mums, regain your body and health!
maternal health - from pregnancy to breastfeeding

Book an appointment to start your journey today!

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Read this if you're someone who eats out weekly (whether your goal is weightloss or maintenance).

As much as restaurant options are becoming more health conscious sometimes you just want to eat a meal because of taste and not nutrition.

A method to work higher fat and higher carb meals into your goals is compensating. Basically reducing carbs and fats at meals you make to compensate for a higher intake later.

PS you absolutely don't have to compensate for every meal, it's more something to consider if you are eating out on a weekly basis ♥️

Read this if you're someone who eats out weekly (whether your goal is weightloss or maintenance).

As much as restaurant options are becoming more health conscious sometimes you just want to eat a meal because of taste and not nutrition.

A method to work higher fat and higher carb meals into your goals is compensating. Basically reducing carbs and fats at meals you make to compensate for a higher intake later.

PS you absolutely don't have to compensate for every meal, it's more something to consider if you are eating out on a weekly basis ♥️

Almond Coffee Oat Cake

You'll be springing out of bed for this one 🥰

This recipe is a fantastic breakfast but would also work as a snack or even dessert serves with some ice cream 🍨

Ingredients:
Cake
40g oat flour
1/2 tsp baking powder
2 tsp instant coffee
1 sachet sweetener/ 1 tsp sugar/ honey
1 egg
40g Greek style yoghurt
60g fat free smooth plain cottage cheese @lancewood.co.za
60ml almond milk @buttanutt

Crumble:
10g oats
1 tsp ground flaxseed @dischem_foods
5g almonds
Pinch of salt
5g 40% flora @florasouthafrica
1 sachet sweetener/ 1 tsp sugar

Method:
To make the cake:
1. Mix the oats, baking powder, coffee & sweetener in a bowl. Stir in the egg, yoghurt, cottage cheese & milk. Mix until well combined.
2. Pour into a greased bake proof dish.
To make the crumble:
1. Run together all the ingredients in a bowl until a crumble consistency.

Sprinkle the crumble over the cake batter.
Bake at 180'C for 12-15 minutes in an airfry or 20- 25 minutes in an oven. Bake until golden brown and just baked through the centre.

Serve warm 🔥

Almond Coffee Oat Cake

You'll be springing out of bed for this one 🥰

This recipe is a fantastic breakfast but would also work as a snack or even dessert serves with some ice cream 🍨

Ingredients:
Cake
40g oat flour
1/2 tsp baking powder
2 tsp instant coffee
1 sachet sweetener/ 1 tsp sugar/ honey
1 egg
40g Greek style yoghurt
60g fat free smooth plain cottage cheese @lancewood.co.za
60ml almond milk @buttanutt

Crumble:
10g oats
1 tsp ground flaxseed @dischem_foods
5g almonds
Pinch of salt
5g 40% flora @florasouthafrica
1 sachet sweetener/ 1 tsp sugar

Method:
To make the cake:
1. Mix the oats, baking powder, coffee & sweetener in a bowl. Stir in the egg, yoghurt, cottage cheese & milk. Mix until well combined.
2. Pour into a greased bake proof dish.
To make the crumble:
1. Run together all the ingredients in a bowl until a crumble consistency.

Sprinkle the crumble over the cake batter.
Bake at 180'C for 12-15 minutes in an airfry or 20- 25 minutes in an oven. Bake until golden brown and just baked through the centre.

Serve warm 🔥

10 Recipes from my latest recipe eBook 🙌🏻

25 high protein, effortless recipes designed for weight loss ✨

Follow the link it my bio to grab your copy 🥳

10 Recipes from my latest recipe eBook 🙌🏻

25 high protein, effortless recipes designed for weight loss ✨

Follow the link it my bio to grab your copy 🥳

I know it's scary to move from a calorie deficit to eating at maintenance. I know it's easy to believe that eating more food will cause weight/ fat gain BUT eating more food can actually result in your body using more energy than it did when you were eating in a deficit 🔥

Swipe to see how eating more can result in 'burning' more energy/ calories

Our bodies thrive from being nourished in both nutrients as well as the amount of calories we eat 💪🏻♥️

I know it's scary to move from a calorie deficit to eating at maintenance. I know it's easy to believe that eating more food will cause weight/ fat gain BUT eating more food can actually result in your body using more energy than it did when you were eating in a deficit 🔥

Swipe to see how eating more can result in 'burning' more energy/ calories

Our bodies thrive from being nourished in both nutrients as well as the amount of calories we eat 💪🏻♥️

Chicken Stroganoff, a meal I planned for a weight loss client recently 🔥

Our goal for her is to start including more sources of higher fibre carbs (peas and brown wild rice in this dish) to increase her feeling of satisfaction after a meal and increase her fibre intake mostly to help manage her hunger levels.

She's been limiting her carb intake for quite a while with the intention of losing weight but unfortunately she's been struggling with her hunger levels and often over eats especially on snacks in between meals as a result, which has negatively impacted her weight loss success.

This meal is perfect for the entire family, I'd add an additional source of fat like Parmesan cheese to your kids/ partners portion (if their current goal isn't weight loss)

Chicken Stroganoff, a meal I planned for a weight loss client recently 🔥

Our goal for her is to start including more sources of higher fibre carbs (peas and brown wild rice in this dish) to increase her feeling of satisfaction after a meal and increase her fibre intake mostly to help manage her hunger levels.

She's been limiting her carb intake for quite a while with the intention of losing weight but unfortunately she's been struggling with her hunger levels and often over eats especially on snacks in between meals as a result, which has negatively impacted her weight loss success.

This meal is perfect for the entire family, I'd add an additional source of fat like Parmesan cheese to your kids/ partners portion (if their current goal isn't weight loss)

Some ideas for the week ahead ✨

I keep weekly meals simple, I also don't make separate meals for my son and I (90% of the time, there are a few foods I like that he doesn't, like tomatoes and soup 😅 I do still offer these to him but I don't force him to eat them).

I will also often bulk cook protein (like the pork fillet this last week, a roast chicken, grilled chicken breasts or bolognaise). This helps significantly reduce dinner cooking time, and also means that on some nights no cooking is required - as much as I LOVE cooking some nights I just don't have the capacity for it especially with a hungry toddler at my heals 😂

#healthydinnerideas

Some ideas for the week ahead ✨

I keep weekly meals simple, I also don't make separate meals for my son and I (90% of the time, there are a few foods I like that he doesn't, like tomatoes and soup 😅 I do still offer these to him but I don't force him to eat them).

I will also often bulk cook protein (like the pork fillet this last week, a roast chicken, grilled chicken breasts or bolognaise). This helps significantly reduce dinner cooking time, and also means that on some nights no cooking is required - as much as I LOVE cooking some nights I just don't have the capacity for it especially with a hungry toddler at my heals 😂

#healthydinnerideas

I eat cheese every single day 🥰 mostly cottage cheese, but I have recently found a new hyperfixation with mozzarella 🍕

I also think Parmesan if a fantastic cheese to have even in periods of weight loss (despite the higher fat and calorie content) because 5g or grated Parmesan goes a very long way and adds fantastic flavour!

PS always read nutritional labels especially when it comes to products that are marketed as reduced fat (see Gouda as an example). The reduced fat version isn't always much different to the 'normal' version.

🧀 🧀

I eat cheese every single day 🥰 mostly cottage cheese, but I have recently found a new hyperfixation with mozzarella 🍕

I also think Parmesan if a fantastic cheese to have even in periods of weight loss (despite the higher fat and calorie content) because 5g or grated Parmesan goes a very long way and adds fantastic flavour!

PS always read nutritional labels especially when it comes to products that are marketed as reduced fat (see Gouda as an example). The reduced fat version isn't always much different to the 'normal' version.

🧀 🧀

'I don't have time to eat healthy'

4% of my day is 45minutes, I also made all these meals from scratch, I could have done this in 30 minutes if I had gone for quicker options like overnight oats (which basically takes 5 minutes) or gone for a rotisserie chicken, microwave potato and a slaw for dinner.

So no, I don't agree with the idea that healthy eating takes time, but it does require some planning♥️

'I don't have time to eat healthy'

4% of my day is 45minutes, I also made all these meals from scratch, I could have done this in 30 minutes if I had gone for quicker options like overnight oats (which basically takes 5 minutes) or gone for a rotisserie chicken, microwave potato and a slaw for dinner.

So no, I don't agree with the idea that healthy eating takes time, but it does require some planning♥️

Don't make the same mistake I did and forget your Mac and cheese under the grill 🔥 😂

Typically Mac and cheese is basically carbs and fat with some protein, which is perfectly okay occasionally but if you're looking for a more balanced recipe then this is for you 🥰

Serves 4:
-160g uncooked macaroni (choose whole-wheat for higher fibre)
-1 carrot, diced
-1 onion, diced
-2 - 3 garlic cloves, finely chopped
-2-3 teaspoons fresh thyme
-200g round cut bacon
-fresh thyme
-50g flora 40%
-30g flour
-250ml chicken/veg stock
-250ml skim milk
-1 tbsp Dijon mustard
-150g frozen peas
-1 cup steamed cauliflower/broccoli
-salt & pepper to taste
-100g mozzarella cheese, grated
-20g feta (optional)

Method:
1. Cook macaroni according to packet instructions.
2. Preheat oven to 200'C.
3. Spray a medium sauce pan with non-stick cooking spray. Place on medium heat. Once hot add onion, garlic, carrots & bacon. Sauté until onions are transparent or for 5 min (I left out the onions and garlic for a lower fodmap version).
4. Remove from heat, add the flora. Allow to melt. Return to low heat, add the flour. Mix and allow to cook for 2-3 minutes.
5. Slowly stir in the stock, and milk. Bring to a simmer.
6. Add the peas, cauliflower, cooked macaroni, mustard and 1/4 of the grated mozzarella. Season to taste.
7. Add to an oven proof dish. Top with remaining cheese and feta.
8. Bake for 15 to 20 minutes. Grill to brown the cheese.
9. Serve

#macandcheeserecipe #healthyfamilymeals

Don't make the same mistake I did and forget your Mac and cheese under the grill 🔥 😂

Typically Mac and cheese is basically carbs and fat with some protein, which is perfectly okay occasionally but if you're looking for a more balanced recipe then this is for you 🥰

Serves 4:
-160g uncooked macaroni (choose whole-wheat for higher fibre)
-1 carrot, diced
-1 onion, diced
-2 - 3 garlic cloves, finely chopped
-2-3 teaspoons fresh thyme
-200g round cut bacon
-fresh thyme
-50g flora 40%
-30g flour
-250ml chicken/veg stock
-250ml skim milk
-1 tbsp Dijon mustard
-150g frozen peas
-1 cup steamed cauliflower/broccoli
-salt & pepper to taste
-100g mozzarella cheese, grated
-20g feta (optional)

Method:
1. Cook macaroni according to packet instructions.
2. Preheat oven to 200'C.
3. Spray a medium sauce pan with non-stick cooking spray. Place on medium heat. Once hot add onion, garlic, carrots & bacon. Sauté until onions are transparent or for 5 min (I left out the onions and garlic for a lower fodmap version).
4. Remove from heat, add the flora. Allow to melt. Return to low heat, add the flour. Mix and allow to cook for 2-3 minutes.
5. Slowly stir in the stock, and milk. Bring to a simmer.
6. Add the peas, cauliflower, cooked macaroni, mustard and 1/4 of the grated mozzarella. Season to taste.
7. Add to an oven proof dish. Top with remaining cheese and feta.
8. Bake for 15 to 20 minutes. Grill to brown the cheese.
9. Serve

#macandcheeserecipe #healthyfamilymeals

A chat about pronutro, the 80/20 food rule and diet culture 🙌🏻

PS this is not an ad 😅

I'm a firm believer in the 80/20 rule, 80% of your meals comes from whole, nutrient dense foods which leaves 20% room for foods that might not fall into this category.

Foods that's are best for you depend on you, and should not be judged in isolation but rather looking at the entire picture of your food choices.

Personally, there's no such thing as 'good' food or 'bad' food but rather the quantity and frequency they are eaten in🔥

A chat about pronutro, the 80/20 food rule and diet culture 🙌🏻

PS this is not an ad 😅

I'm a firm believer in the 80/20 rule, 80% of your meals comes from whole, nutrient dense foods which leaves 20% room for foods that might not fall into this category.

Foods that's are best for you depend on you, and should not be judged in isolation but rather looking at the entire picture of your food choices.

Personally, there's no such thing as 'good' food or 'bad' food but rather the quantity and frequency they are eaten in🔥

1 slice of bread is also equal to (roughly):
👉🏻 25g uncooked oats
👉🏻25g uncooked rice
👉🏻25g uncooked pasta

I'm not suggesting you should cut out these carbs, but instead reduce the portion and add a higher volume carb instead.

Some examples:
✨ instead of 50g oats, go for 25g oats PLUS 180g frozen blueberries
✨instead of 2 slices of bread, have 1 slice of bread PLUS 120g kidney beans
✨instead of 50g pasta have 25g pasta PLUS 140g veg pasta
AND you'll also be increasing your intake of plant based foods as well as fibre 🥳

Hunger is inevitable during weight loss but including higher volume foods is fantastic for keeping hunger far away 🛑 🤩

#eattothrive

1 slice of bread is also equal to (roughly):
👉🏻 25g uncooked oats
👉🏻25g uncooked rice
👉🏻25g uncooked pasta

I'm not suggesting you should cut out these carbs, but instead reduce the portion and add a higher volume carb instead.

Some examples:
✨ instead of 50g oats, go for 25g oats PLUS 180g frozen blueberries
✨instead of 2 slices of bread, have 1 slice of bread PLUS 120g kidney beans
✨instead of 50g pasta have 25g pasta PLUS 140g veg pasta
AND you'll also be increasing your intake of plant based foods as well as fibre 🥳

Hunger is inevitable during weight loss but including higher volume foods is fantastic for keeping hunger far away 🛑 🤩

#eattothrive

Here are 5 quick dinner ideas for the week ahead 🥰

5 different sources of protein so you definitely won't be getting bored (chicken, beef, prawn, pork and a meat free option too).

All these recipes and more (over 300) are available in my recipe subscription, The Nourish Kitchen 👩🏻‍🍳

Comment below if you'd like the link 🫶🏻 or see my bio 🙌🏻

Here are 5 quick dinner ideas for the week ahead 🥰

5 different sources of protein so you definitely won't be getting bored (chicken, beef, prawn, pork and a meat free option too).

All these recipes and more (over 300) are available in my recipe subscription, The Nourish Kitchen 👩🏻‍🍳

Comment below if you'd like the link 🫶🏻 or see my bio 🙌🏻

🥐 Yes, you can still eat croissants while on a weight loss plan.

Occasionally have croissants and butter won't have any affect but regular it's not a very balanced meal and might leave you feeling unsatisfied and is not the best option for managing hunger (which we all know to expect when losing weight).

The changes I made:
- reduced the over all calorie content
- Added a lot more food volume
- Doubled the protein amount
- Reduced the saturated fat by half
- Went from No fibre to 4g of fibre
- And added 2 plant sources of food too

Weightloss is not alway about less, but rather what can we add 🔥♥️

To book a consultation with me send me a message or email me ✨

🥐 Yes, you can still eat croissants while on a weight loss plan.

Occasionally have croissants and butter won't have any affect but regular it's not a very balanced meal and might leave you feeling unsatisfied and is not the best option for managing hunger (which we all know to expect when losing weight).

The changes I made:
- reduced the over all calorie content
- Added a lot more food volume
- Doubled the protein amount
- Reduced the saturated fat by half
- Went from No fibre to 4g of fibre
- And added 2 plant sources of food too

Weightloss is not alway about less, but rather what can we add 🔥♥️

To book a consultation with me send me a message or email me ✨

Is weight maintenance a better approach for you?

If this is your current situation:

- every year you gradually gain 2 maybe 4 kgs over 12 months
- in 3 years times you'll have gained 6 to 12kgs
- in this time you've been on multiple weight loss plans that you can't sustain, so your thinking is what's the point 🥺 but then you become uncomfortable again and try again but once again struggle to keep the weight off and maintain it

Why not start by learning to maintain your current weight (eg. 70kgs) which considering the above, will actually result in 2-4kg weight loss a year because you've stopped the trend of yearly weight gain.

While you're doing this work on changing your habits too (if we're honest these can be our biggest down fall, like snacking when we're bored or eating too quickly, being inactive). If you've improved your habits before trying to lose weight - all you'll really need to do is focus on a calorie deficit.

Learning to maintain your current weight is going to set you up with the skills to be able to maintain weight loss when you do achieve it 🙌🏻✨

#eattothrive #postpartumhealth

Is weight maintenance a better approach for you?

If this is your current situation:

- every year you gradually gain 2 maybe 4 kgs over 12 months
- in 3 years times you'll have gained 6 to 12kgs
- in this time you've been on multiple weight loss plans that you can't sustain, so your thinking is what's the point 🥺 but then you become uncomfortable again and try again but once again struggle to keep the weight off and maintain it

Why not start by learning to maintain your current weight (eg. 70kgs) which considering the above, will actually result in 2-4kg weight loss a year because you've stopped the trend of yearly weight gain.

While you're doing this work on changing your habits too (if we're honest these can be our biggest down fall, like snacking when we're bored or eating too quickly, being inactive). If you've improved your habits before trying to lose weight - all you'll really need to do is focus on a calorie deficit.

Learning to maintain your current weight is going to set you up with the skills to be able to maintain weight loss when you do achieve it 🙌🏻✨

#eattothrive #postpartumhealth

A quick look at my meals 👀

My current goal is to gradually increase my calories (mostly from carbs and some fat). This is mentally a bit difficult - I have done a LOT of work on my relationship with food but there are still elements of diet culture that linger (more calories = fat gain namely).

I have set a goal for myself to run 20km a week and do 3x weight training sessions between Monday & Friday (this means that some days I'll be running after weight training 😮‍💨) why? Because I'm really enjoying increasing my level of fitness and strength. Because of this my body needs more fuel.

I've also swopped a few things around to have more calories in the day so I can still train, work (mental focus - our brains need a lot of energy) and still play with Diego after school pick up in the afternoon.

I hope this gives you some inspiration for your meals. Also a little insight into and 80/20 type of eating where 80 % of foods are whole and nutrient dense and 20% can come from processed foods like biscuits.

A quick look at my meals 👀

My current goal is to gradually increase my calories (mostly from carbs and some fat). This is mentally a bit difficult - I have done a LOT of work on my relationship with food but there are still elements of diet culture that linger (more calories = fat gain namely).

I have set a goal for myself to run 20km a week and do 3x weight training sessions between Monday & Friday (this means that some days I'll be running after weight training 😮‍💨) why? Because I'm really enjoying increasing my level of fitness and strength. Because of this my body needs more fuel.

I've also swopped a few things around to have more calories in the day so I can still train, work (mental focus - our brains need a lot of energy) and still play with Diego after school pick up in the afternoon.

I hope this gives you some inspiration for your meals. Also a little insight into and 80/20 type of eating where 80 % of foods are whole and nutrient dense and 20% can come from processed foods like biscuits.

Because it's getting far to cold for overnight oats for breakfast these mornings ❄️

Fun fact about oats, the fibre it contains (beta-glucan) can lower cholesterol, eating 3g of this fibre daily is the recommended amount (the amount found in about 40g of raw oats).

Personally if you don't like oats, you just haven't found the right way you like to eat it, yet 🥹 hopefully this recipe will convince you 🙌🏻

Ingredients
60g oats
60g oat flour (oats blended into a flour)
30g cocoa powder
1 teaspoon baking powder
pinch of salt
3 eggs
1 cup fat free/skim milk/almond milk
2 tablespoons honey
1 tablespoon oil
1 teaspoon vanilla essence
40g chocolate, chopped or chocolate chips

Method:
1. Preheat the oven to 180'C, & spray an oven proof dish with non-stick cooking spray.
2. In a medium mixing bowl mix all the dry ingredients together. In a separate small bowl mix together the eggs, honey, oil & vanilla essence.
3. Add the egg mixture to the dry ingredients, mix until just combined, stir in the milk (it will be quite a 'runny' batter.)
4. Pour the batter into the oven proof dish. Sprinkle the chocolate on top.
5. Bake for 25 minutes - be careful to not over bake, you want it to still be fudgy & not dry.
6. Remove from the oven, cut into 4 pieces & serve while warm.
Serving suggestion - Greek yoghurt or cottage cheese, but butter and berries🫐

#highproteinmeals #bakedoats #highcholesterol #winterbreakfast #toddlerbreakfast

Because it's getting far to cold for overnight oats for breakfast these mornings ❄️

Fun fact about oats, the fibre it contains (beta-glucan) can lower cholesterol, eating 3g of this fibre daily is the recommended amount (the amount found in about 40g of raw oats).

Personally if you don't like oats, you just haven't found the right way you like to eat it, yet 🥹 hopefully this recipe will convince you 🙌🏻

Ingredients
60g oats
60g oat flour (oats blended into a flour)
30g cocoa powder
1 teaspoon baking powder
pinch of salt
3 eggs
1 cup fat free/skim milk/almond milk
2 tablespoons honey
1 tablespoon oil
1 teaspoon vanilla essence
40g chocolate, chopped or chocolate chips

Method:
1. Preheat the oven to 180'C, & spray an oven proof dish with non-stick cooking spray.
2. In a medium mixing bowl mix all the dry ingredients together. In a separate small bowl mix together the eggs, honey, oil & vanilla essence.
3. Add the egg mixture to the dry ingredients, mix until just combined, stir in the milk (it will be quite a 'runny' batter.)
4. Pour the batter into the oven proof dish. Sprinkle the chocolate on top.
5. Bake for 25 minutes - be careful to not over bake, you want it to still be fudgy & not dry.
6. Remove from the oven, cut into 4 pieces & serve while warm.
Serving suggestion - Greek yoghurt or cottage cheese, but butter and berries🫐

#highproteinmeals #bakedoats #highcholesterol #winterbreakfast #toddlerbreakfast

Happy Sunday ✨♥️

Happy Sunday ✨♥️

There are many different wraps on the market. This is a comparison of a few of them.

I think the biggest thing to note is that you get two different sized wraps, small (around 40- 50g) and large ones (I think over 60g?), just be aware of this the next time you go grocery shopping.

A big thank you to one of the ladies, Kayla, in my WhatsApp group for sparking this post ✨

There are many different wraps on the market. This is a comparison of a few of them.

I think the biggest thing to note is that you get two different sized wraps, small (around 40- 50g) and large ones (I think over 60g?), just be aware of this the next time you go grocery shopping.

A big thank you to one of the ladies, Kayla, in my WhatsApp group for sparking this post ✨

Some help from my perspective as a dietitian 🙌🏻

Yes, eating enough protein is important but you also want to consider something that's even more important - can you keep it up??

Some of my clients eat 2g/kg per day, others eat 1.4g/kg per day. There is no one size fits all approach but rather an approach that best suits YOU ✨

#highprotein #weightlossstruggle #dietitiantips

Some help from my perspective as a dietitian 🙌🏻

Yes, eating enough protein is important but you also want to consider something that's even more important - can you keep it up??

Some of my clients eat 2g/kg per day, others eat 1.4g/kg per day. There is no one size fits all approach but rather an approach that best suits YOU ✨

#highprotein #weightlossstruggle #dietitiantips

I love this trend 🥹🙌🏻

I love this trend 🥹🙌🏻

My client was chasing the lowest calorie meal BUT this is what was happening:
1. She was constipated
2. Chronically tired
3. No progress what so ever in her workouts - she was stuck at a certain weight range and saw absolutely no improvement for months
4. HANGRY all the time
5. Constant thoughts of food 😮‍💨

❤️‍🔥I added fruit 🫐 for volume and micronutrients
❤️‍🔥peanut butter for healthy fats and to keep her feeling full and satisfied
❤️‍🔥more milk for more protein
❤️‍🔥flaxseeds for fibre and omega 3 healthy fats, again to help with satiety

Lowest calorie isn't always optimal for weight loss 🔈 The nutrient density of a meal matters, I'd say it matters even more than the calorie content 🤭😬

#caloriedeficitdiet #lowcalories #eattothrive #postpartumweightlossjourney

My client was chasing the lowest calorie meal BUT this is what was happening:
1. She was constipated
2. Chronically tired
3. No progress what so ever in her workouts - she was stuck at a certain weight range and saw absolutely no improvement for months
4. HANGRY all the time
5. Constant thoughts of food 😮‍💨

❤️‍🔥I added fruit 🫐 for volume and micronutrients
❤️‍🔥peanut butter for healthy fats and to keep her feeling full and satisfied
❤️‍🔥more milk for more protein
❤️‍🔥flaxseeds for fibre and omega 3 healthy fats, again to help with satiety

Lowest calorie isn't always optimal for weight loss 🔈 The nutrient density of a meal matters, I'd say it matters even more than the calorie content 🤭😬

#caloriedeficitdiet #lowcalories #eattothrive #postpartumweightlossjourney

I was chatting to a close friend the other day, for context she has recently welcomed her second beautiful baby into the world, she mentioned to me she was struggling with snacking and finding time to prioritize it - she found herself getting hungry but not having anything quick to snack on.

If you find yourself in a similar position and you're wanting some quick snack ideas - here are some ✨♥️

The focus for these snacks was higher protein with some fibre and carbs:
❤️‍🔥 to manage hunger
❤️‍🔥 give slow release energy
❤️‍🔥to prevent any quick rises or dips in blood sugar levels

I was chatting to a close friend the other day, for context she has recently welcomed her second beautiful baby into the world, she mentioned to me she was struggling with snacking and finding time to prioritize it - she found herself getting hungry but not having anything quick to snack on.

If you find yourself in a similar position and you're wanting some quick snack ideas - here are some ✨♥️

The focus for these snacks was higher protein with some fibre and carbs:
❤️‍🔥 to manage hunger
❤️‍🔥 give slow release energy
❤️‍🔥to prevent any quick rises or dips in blood sugar levels

How I make hot chocolate 🍫

This is a fantastic way to get you or your kids to include more plant sources of food in your diet 🌱 not to mention unsaturated fats (healthy fats) from the macadamia nut milk @girafmacadamia

I prefer to use plant based/ nut milks specifically for hot choc, because they are typically sweeter I don't need to add additional sweetener - another bonus if you're wanting to reduce the overall sugar intake in your kids (or your) diet.

For those interested per serving:
143kCal with roughly 4g protein and 3 g fibre

How I make hot chocolate 🍫

This is a fantastic way to get you or your kids to include more plant sources of food in your diet 🌱 not to mention unsaturated fats (healthy fats) from the macadamia nut milk @girafmacadamia

I prefer to use plant based/ nut milks specifically for hot choc, because they are typically sweeter I don't need to add additional sweetener - another bonus if you're wanting to reduce the overall sugar intake in your kids (or your) diet.

For those interested per serving:
143kCal with roughly 4g protein and 3 g fibre

Over the past two weeks I've had absolutely no desire to cook or be in the kitchen, quite frankly I wished for someone to swoop in and take that task of my hands 😅🫣

So instead I kept it simple and stuck to basics, I planned and made a few meals that don't require thought or much inspiration like spaghetti bolognaise and my usual overnight oats.

Yes there are going to be weeks where the last thing you feel like doing is thinking about food or cooking for that matter - give yourself a break, stick to simple meals, bulk cook too, or buy a rotisserie chicken and change up the starch or veg, the break will do you wonders 🙌🏻

Over the past two weeks I've had absolutely no desire to cook or be in the kitchen, quite frankly I wished for someone to swoop in and take that task of my hands 😅🫣

So instead I kept it simple and stuck to basics, I planned and made a few meals that don't require thought or much inspiration like spaghetti bolognaise and my usual overnight oats.

Yes there are going to be weeks where the last thing you feel like doing is thinking about food or cooking for that matter - give yourself a break, stick to simple meals, bulk cook too, or buy a rotisserie chicken and change up the starch or veg, the break will do you wonders 🙌🏻

PS wanting to look more 'toned' is another way of saying you want to increase your muscle mass 💪🏻 ❤️‍🔥

If you're feeling lost about what to eat to build muscle and decrease fat or improve your strength, please send me a message 🙏🏻 the sooner you're nutrition matches your goals the faster you'll see changes ✨

PS wanting to look more 'toned' is another way of saying you want to increase your muscle mass 💪🏻 ❤️‍🔥

If you're feeling lost about what to eat to build muscle and decrease fat or improve your strength, please send me a message 🙏🏻 the sooner you're nutrition matches your goals the faster you'll see changes ✨

If I didn't do all of these things I'd probably:
- Wake up feeling exhausted every day
- Be chronically bloated and struggle with my IBS
- Have less muscle mass and a higher fat percent
- Have no energy to play with my son after school
- Over eat at night time
- Force myself through (and hate) every workout without much benefit from it
- Be prone to a lower mood and be a lot more irritable

Don't underestimate the power small changes to your nutrition choices will make ✨♥️

If I didn't do all of these things I'd probably:
- Wake up feeling exhausted every day
- Be chronically bloated and struggle with my IBS
- Have less muscle mass and a higher fat percent
- Have no energy to play with my son after school
- Over eat at night time
- Force myself through (and hate) every workout without much benefit from it
- Be prone to a lower mood and be a lot more irritable

Don't underestimate the power small changes to your nutrition choices will make ✨♥️

Viral caramelized banana in the airfryer 🥹🤤

Serves 1
1. Slice a banana in half, sprinkle on cinnamon. Place on baking paper and airfry at 200'C for 15 to 20 minutes until caramelized.
2. Mix together 150g cottage cheese, 50g Greek style yoghurt and sweetener.
3. Add the banana to the cottage cheese. Top with granola, berries of choice and nut butter or nuts.

If you're bored of your usual breakfast, you'll want to give this a try 🙌🏻

PS ripe bananas are a high fodmap food. If they trigger your IBS symptoms try a 50g portion or opt for a greener banana 🍌

#caramelizedbanana #highproteinbreakfast #fodmap

Viral caramelized banana in the airfryer 🥹🤤

Serves 1
1. Slice a banana in half, sprinkle on cinnamon. Place on baking paper and airfry at 200'C for 15 to 20 minutes until caramelized.
2. Mix together 150g cottage cheese, 50g Greek style yoghurt and sweetener.
3. Add the banana to the cottage cheese. Top with granola, berries of choice and nut butter or nuts.

If you're bored of your usual breakfast, you'll want to give this a try 🙌🏻

PS ripe bananas are a high fodmap food. If they trigger your IBS symptoms try a 50g portion or opt for a greener banana 🍌

#caramelizedbanana #highproteinbreakfast #fodmap

Becoming a mother has been one of the single most transformative things to ever happen to me.

It has been the motivating factor in healing my relationship with food and my body.
It has helped me find and nurture patience, bravery and resilience I never knew I was capable of.

It has helped grow my compassion and understanding, as well as connect with so many other incredible women.

But most importantly it has shown me a love that I believe to be the closest to a Godly love I will ever get to experience in my life, a love like no other.

God knew exactly what he was doing when He made me a mum, He gave me one the greatest gifts I have ever received 🙏🏻

To all the mums out there, I am silently rooting for you every single day ♥️

If today doesn't look how you'd imagine it to be, please take a moment to do something for yourself that you were hoping for. Value yourself, appreciate yourself and show yourself love.

Becoming a mother has been one of the single most transformative things to ever happen to me.

It has been the motivating factor in healing my relationship with food and my body.
It has helped me find and nurture patience, bravery and resilience I never knew I was capable of.

It has helped grow my compassion and understanding, as well as connect with so many other incredible women.

But most importantly it has shown me a love that I believe to be the closest to a Godly love I will ever get to experience in my life, a love like no other.

God knew exactly what he was doing when He made me a mum, He gave me one the greatest gifts I have ever received 🙏🏻

To all the mums out there, I am silently rooting for you every single day ♥️

If today doesn't look how you'd imagine it to be, please take a moment to do something for yourself that you were hoping for. Value yourself, appreciate yourself and show yourself love.

Which one should you choose?

I was busy with a client's meal plan this week and she asked for Woolies meals she could have when pushed for time. Here are some I found.

Please have a look at the fibre content 🙌🏻🙌🏻
Convenience meals are fantastic for an occasional meal when life/ time runs away from you. Always read the nutritional information to help you make better choices ♥️

Which one should you choose?

I was busy with a client's meal plan this week and she asked for Woolies meals she could have when pushed for time. Here are some I found.

Please have a look at the fibre content 🙌🏻🙌🏻
Convenience meals are fantastic for an occasional meal when life/ time runs away from you. Always read the nutritional information to help you make better choices ♥️

A weekly dinner I have on rotation 🐟
It's on the table in 20 minutes, requires almost no prep and a fantastic way to eat more fish 🙌🏻

❤️‍🔥Save this recipe to add to your stash of weekly dinner meals

A weekly dinner I have on rotation 🐟
It's on the table in 20 minutes, requires almost no prep and a fantastic way to eat more fish 🙌🏻

❤️‍🔥Save this recipe to add to your stash of weekly dinner meals

4 things I'd do as a dietitian if I was struggling with keeping my 💩 regular

1. Focus on drinking enough water before anything else
2. Avoid eating too much veg/fruit - not always the best sources or right type of fibre
3. Eating wholegrain/ high fibre starch at 2 meals a day
4. Not skipping breakfast - the gastro colic reflex is when our colons contract as a response to food being in our stomachs - this reflex is most sensitive in the mornings

#constipation #guthealthtips #healthygut

4 things I'd do as a dietitian if I was struggling with keeping my 💩 regular

1. Focus on drinking enough water before anything else
2. Avoid eating too much veg/fruit - not always the best sources or right type of fibre
3. Eating wholegrain/ high fibre starch at 2 meals a day
4. Not skipping breakfast - the gastro colic reflex is when our colons contract as a response to food being in our stomachs - this reflex is most sensitive in the mornings

#constipation #guthealthtips #healthygut

One of my weight loss clients told me a few weeks ago, that she was feeling anxious about her upcoming holiday. She was worried she about potential weight gain after being on holiday.

It's SO important to remember that you aren't supposed to be constantly losing weight or in a deficit 12 months of the year.

Life happens too, holidays, periods of stress, sickness etc - these are all temporary ♥️ these are also not ideal situations for weight loss - you have not failed if you don't lose weight during these times. It's also okay to pause your weight loss goals to allow for life.

One of my weight loss clients told me a few weeks ago, that she was feeling anxious about her upcoming holiday. She was worried she about potential weight gain after being on holiday.

It's SO important to remember that you aren't supposed to be constantly losing weight or in a deficit 12 months of the year.

Life happens too, holidays, periods of stress, sickness etc - these are all temporary ♥️ these are also not ideal situations for weight loss - you have not failed if you don't lose weight during these times. It's also okay to pause your weight loss goals to allow for life.

One of the many reasons protein is an important nutrient when it comes to weight loss (fat loss) EVEN if you aren't doing weight training ✨

Are you needing guidance on how much protein you should eat or you're struggling to eat enough protein?
Send me an email or message, I'd love to help 🙌🏻

#highproteinmeals #highproteindiet #postpartumhealth #pcosweightlossjourney #ibsfriendly

One of the many reasons protein is an important nutrient when it comes to weight loss (fat loss) EVEN if you aren't doing weight training ✨

Are you needing guidance on how much protein you should eat or you're struggling to eat enough protein?
Send me an email or message, I'd love to help 🙌🏻

#highproteinmeals #highproteindiet #postpartumhealth #pcosweightlossjourney #ibsfriendly

+/- 200kCal less, slightly higher protein and a lot more fibre in the changes I made.

It's always important to remember when you're eating a crumbed protein (eg hake, chicken) it does have added carbs and fat, you'll probably want to reduce the carb at that meal (in this case chips) as well as the added fat (oil/butter).

A few tweaks is all you need and you can basically still eat the same meal 🙌🏻🥳

#mealplansforweightloss #lowcaloriemeals #quickfamilymeals #fishandchips

+/- 200kCal less, slightly higher protein and a lot more fibre in the changes I made.

It's always important to remember when you're eating a crumbed protein (eg hake, chicken) it does have added carbs and fat, you'll probably want to reduce the carb at that meal (in this case chips) as well as the added fat (oil/butter).

A few tweaks is all you need and you can basically still eat the same meal 🙌🏻🥳

#mealplansforweightloss #lowcaloriemeals #quickfamilymeals #fishandchips

Reach your protein goals, feed your gut and get things moving 💩, enjoy your food too 🥰 without taking hours of your time 🙌🏻

These are 6 recipes out of 25 recipes you can find in my Rise and Shine Breakfast ebook.

PS all these recipes can be found in my subscription.
The ebook is for those who don't want to subscribe and would rather purchase a few recipes to get them start their journey ✨

Reach your protein goals, feed your gut and get things moving 💩, enjoy your food too 🥰 without taking hours of your time 🙌🏻

These are 6 recipes out of 25 recipes you can find in my Rise and Shine Breakfast ebook.

PS all these recipes can be found in my subscription.
The ebook is for those who don't want to subscribe and would rather purchase a few recipes to get them start their journey ✨

If you're working on being more mindful with eating, here's a simple action you can do 🙌🏻 or just watch me get carried away talking about food 🥹🥰

Why should we care about eating more mindfully:
✅improved digestion
✅less bloating
✅feeling more satisfied by your meals
✅less chance of over eating

If you're working on being more mindful with eating, here's a simple action you can do 🙌🏻 or just watch me get carried away talking about food 🥹🥰

Why should we care about eating more mindfully:
✅improved digestion
✅less bloating
✅feeling more satisfied by your meals
✅less chance of over eating

These cookies are absolutely delicious 🥹🥹
This snack is my current hyperfixation meal!

And 5g of fibre per serving too 🙌🏻

#healthysnacking #highproteinsnacks #highfiber

These cookies are absolutely delicious 🥹🥹
This snack is my current hyperfixation meal!

And 5g of fibre per serving too 🙌🏻

#healthysnacking #highproteinsnacks #highfiber

The last one might surprise you ✨

I hope you've all had the most magical long weekend filled with many fantastic new memories ♥️

The last one might surprise you ✨

I hope you've all had the most magical long weekend filled with many fantastic new memories ♥️

Changes for weight loss ✨ reduced calories, slightly larger portion (the seeded bread is a more dense slice), with double the fibre 🙌🏻

Sometimes all you need is a few tweaks 👌🏻

#weightlosslunch #healthylunchideas #quicklunch

Changes for weight loss ✨ reduced calories, slightly larger portion (the seeded bread is a more dense slice), with double the fibre 🙌🏻

Sometimes all you need is a few tweaks 👌🏻

#weightlosslunch #healthylunchideas #quicklunch

I will never forget that this is the whole point ♥️

I will never forget that this is the whole point ♥️

A few lean protein sources ✨
Save this for your next grocery shop 🛒

#leanprotein #weightlossforwomen

A few lean protein sources ✨
Save this for your next grocery shop 🛒

#leanprotein #weightlossforwomen

If there is no bread, peanut butter, cheese or avo - I don't want to hear about it 😂

Also no sugar free desserts thank you or chicken salad that consists of 4 ingredients for dinner 😮‍💨

If your goal is weight loss my 8 week coaching program will help achieve your goal 🙌🏻 the meal plans are personalized - no food you dislike or don't eat in sight, I promise!

Send me a DM with your email address and I'll contact you ✨

#mealplans #postpartummeals

If there is no bread, peanut butter, cheese or avo - I don't want to hear about it 😂

Also no sugar free desserts thank you or chicken salad that consists of 4 ingredients for dinner 😮‍💨

If your goal is weight loss my 8 week coaching program will help achieve your goal 🙌🏻 the meal plans are personalized - no food you dislike or don't eat in sight, I promise!

Send me a DM with your email address and I'll contact you ✨

#mealplans #postpartummeals

Some ideas to help you with your weekly meal planning 💡

PS you can find all the breakfast recipes in my recipe eBook (Rise and Shine)

Have an incredible (shorter) week everyone ♥️

#healthymealideas #busymoms

Some ideas to help you with your weekly meal planning 💡

PS you can find all the breakfast recipes in my recipe eBook (Rise and Shine)

Have an incredible (shorter) week everyone ♥️

#healthymealideas #busymoms

A little sweet treat.

Personally, I really want to try the last dessert 🤤

let me know in the comments which one you have your eyes on 👀

These are all under 300kCal which falls so well in the 80/20 rule (for 1500kCal and higher) 🙌🏻

#weightlossdessert #sweettreat #quickdessert

A little sweet treat.

Personally, I really want to try the last dessert 🤤

let me know in the comments which one you have your eyes on 👀

These are all under 300kCal which falls so well in the 80/20 rule (for 1500kCal and higher) 🙌🏻

#weightlossdessert #sweettreat #quickdessert

Spiced Choc chip baked oats - a wonderfully simple yet delicious breakfast!

You can make it the night before and warm up in the microwave 🙌🏻

PS did you know cinnamon has a blood sugar lowering affect, it also counts toward your total plant intake 🌱

Serves 4:
Ingredients
- 120g oats
- 2 tsp baking powder
- 1/2 tsp salt
- 3 tsp cinnamon
- 1 tsp ground cardamom
- 1 tbsp honey
- 3 eggs
- 1 cup milk
- 30g choc chips

Method:
1. Preheat oven to 180'C. Grease an oven proof dish.
2. In a bowl, mix together the dry ingredients followed by the wet. Mix until a combined batter. Pour into the baking dish. Sprinkle over Choc chips
3. Bake for 20-25 minutes until a skewer inserted in the middle come out clean.
4. Serve with Greek yoghurt, berries & honey (optional)

#highproteinbreakfast #breakfastprep #toddlerbreakfast #bakedoats

Spiced Choc chip baked oats - a wonderfully simple yet delicious breakfast!

You can make it the night before and warm up in the microwave 🙌🏻

PS did you know cinnamon has a blood sugar lowering affect, it also counts toward your total plant intake 🌱

Serves 4:
Ingredients
- 120g oats
- 2 tsp baking powder
- 1/2 tsp salt
- 3 tsp cinnamon
- 1 tsp ground cardamom
- 1 tbsp honey
- 3 eggs
- 1 cup milk
- 30g choc chips

Method:
1. Preheat oven to 180'C. Grease an oven proof dish.
2. In a bowl, mix together the dry ingredients followed by the wet. Mix until a combined batter. Pour into the baking dish. Sprinkle over Choc chips
3. Bake for 20-25 minutes until a skewer inserted in the middle come out clean.
4. Serve with Greek yoghurt, berries & honey (optional)

#highproteinbreakfast #breakfastprep #toddlerbreakfast #bakedoats

Let me know in the comments if you're a muesli for breakfast kind of person 😍 I am!

This client mentioned to me she feels more hunger during the morning, in an attempt to try manage those levels better my goal was to add more food to her breakfast without additional calories.

I slightly reduced her muesli and nut portion, swopped log fat yoghurt for Greek style yoghurt (slightly higher protein content) and added 100g of strawberries - this is where the volume came from, not to mention the added benefit of increasing more plant based foods, as well as micronutrient content of this meal. 🙌🏻

Let me know in the comments if you're a muesli for breakfast kind of person 😍 I am!

This client mentioned to me she feels more hunger during the morning, in an attempt to try manage those levels better my goal was to add more food to her breakfast without additional calories.

I slightly reduced her muesli and nut portion, swopped log fat yoghurt for Greek style yoghurt (slightly higher protein content) and added 100g of strawberries - this is where the volume came from, not to mention the added benefit of increasing more plant based foods, as well as micronutrient content of this meal. 🙌🏻

I've been off exercise for the past week, trying to get back into a routine after time off (whether it's because of illness/injury/ holiday/ busy schedule) is tough, especially mentally 😮‍💨

Here are a few things I'm doing this week to get back into my routine.

This week is all about getting back into the flow and moving my body, it's not about pushing my limits, lifting heavy weights or aiming for personal bests - it's just about starting again 🙌🏻🏃🏻‍♀️

I've been off exercise for the past week, trying to get back into a routine after time off (whether it's because of illness/injury/ holiday/ busy schedule) is tough, especially mentally 😮‍💨

Here are a few things I'm doing this week to get back into my routine.

This week is all about getting back into the flow and moving my body, it's not about pushing my limits, lifting heavy weights or aiming for personal bests - it's just about starting again 🙌🏻🏃🏻‍♀️

Yes, a lack of sleep can increase appetite 😴 🤤

While sometimes the amount and quality of sleep we get is determined by external factors 👧 👦 👩‍🍼👨‍🍼 it is definitely something to consider especially if you notice an atypical increase in your hunger levels

Yes, a lack of sleep can increase appetite 😴 🤤

While sometimes the amount and quality of sleep we get is determined by external factors 👧 👦 👩‍🍼👨‍🍼 it is definitely something to consider especially if you notice an atypical increase in your hunger levels

Hands up if the very thought of meal prepping make you feel any to run? 🙋🏻‍♀️
Here are a few other ideas that you can implement meal PLANNING to make eat according to your goals during the week a breeze 👌🏻

PS do what works for you 🙌🏻

Hands up if the very thought of meal prepping make you feel any to run? 🙋🏻‍♀️
Here are a few other ideas that you can implement meal PLANNING to make eat according to your goals during the week a breeze 👌🏻

PS do what works for you 🙌🏻

A 5 minute high protein, high fibre breakfast idea 🍳

You can find the full recipe and macro breakdown in my recipe subscription or in my new Breakfast Recipe eBook (Rise and Shine) ☀️

A 5 minute high protein, high fibre breakfast idea 🍳

You can find the full recipe and macro breakdown in my recipe subscription or in my new Breakfast Recipe eBook (Rise and Shine) ☀️

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