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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+/- 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) ☀️

Weight loss/ fat loss is NOT a one size fits all plan 🙌🏻

Please don't follow general example meals plans that are not tailored to your individual needs 🙏🏻

Weight loss/ fat loss is NOT a one size fits all plan 🙌🏻

Please don't follow general example meals plans that are not tailored to your individual needs 🙏🏻

Yes, there are - keep watching for some examples 🍊

Managing hunger is an important part of losing weight, it is something too expect as well.

Focusing on foods with a higher satiety index (meaning they keep you fuller for longer) can help manage this hunger

I'm sharing a more comprehensive list in my weekly email this week.
Send me your email address if you'd like to receive it 🙌🏻

Yes, there are - keep watching for some examples 🍊

Managing hunger is an important part of losing weight, it is something too expect as well.

Focusing on foods with a higher satiety index (meaning they keep you fuller for longer) can help manage this hunger

I'm sharing a more comprehensive list in my weekly email this week.
Send me your email address if you'd like to receive it 🙌🏻

The 3 reason I use snacks for my weight loss clients:

1. To manage hunger levels and reduce over eating
2. To eat enough protein every day
3. Psychological - to allow eating for the enjoyment of it

Do you have to snack to lose weight, absolutely not it depends on your individual physical, nutritional and mental needs 🙌🏻

The 3 reason I use snacks for my weight loss clients:

1. To manage hunger levels and reduce over eating
2. To eat enough protein every day
3. Psychological - to allow eating for the enjoyment of it

Do you have to snack to lose weight, absolutely not it depends on your individual physical, nutritional and mental needs 🙌🏻

Here are a few quick dinner ideas, that can definitely double up for lunches, for the week ahead 🙌🏻

All these recipes come together in 30 minutes or less, perfect for the end of a long day where the last thing you really feel like doing is standing in front of the stove and cooking 😮‍💨

You can find the full recipes under 'Meals in 30 Minutes' tab in The Nourish Kitchen

#quickdinner #quickmealideas #highproteinmeals

Here are a few quick dinner ideas, that can definitely double up for lunches, for the week ahead 🙌🏻

All these recipes come together in 30 minutes or less, perfect for the end of a long day where the last thing you really feel like doing is standing in front of the stove and cooking 😮‍💨

You can find the full recipes under 'Meals in 30 Minutes' tab in The Nourish Kitchen

#quickdinner #quickmealideas #highproteinmeals

For those who are perhaps more social on weekends and/ or find themselves eating out more over weekends 🥳

Here are a few tips, you don't have to completely change your lifestyle, you just need to find ways to adapt it 🙌🏻

For those who are perhaps more social on weekends and/ or find themselves eating out more over weekends 🥳

Here are a few tips, you don't have to completely change your lifestyle, you just need to find ways to adapt it 🙌🏻

Why is this number important?

This is the number of calories you need to eat (technically) above your maintenance amount to gain 1 kg body fat.

This could look like
➡️ an extra 1100kCal a day for 7 days OR
➡️550kCal extra a day for 14 days OR
➡️248kCal extra a day for 31 days

What I want you to take away from this post:
🔥 the type of food you choose matters
🔥 if you gain 1kg of weight overnight, unless you've eaten 77slices of bread, this 1kg is not fat gain

For help with weightloss, or information on my consultations please send me a DM or email me ✨

Why is this number important?

This is the number of calories you need to eat (technically) above your maintenance amount to gain 1 kg body fat.

This could look like
➡️ an extra 1100kCal a day for 7 days OR
➡️550kCal extra a day for 14 days OR
➡️248kCal extra a day for 31 days

What I want you to take away from this post:
🔥 the type of food you choose matters
🔥 if you gain 1kg of weight overnight, unless you've eaten 77slices of bread, this 1kg is not fat gain

For help with weightloss, or information on my consultations please send me a DM or email me ✨

335kCal 24g protein 6g fibre

You'll want to save this recipe for when those chocolate cravings hit 🙌🏻

Chocolate oat base:
🍫Mix together 40g oats, 1 tsp cocoa powder, sweetener of choice, 1 tsp flaxseed/chia seeds, 100g low fat cottage cheese & 100ml water (or milk of choice)
Chocolate Greek yoghurt:
🍫Mix together 100g Greek style/ Greek yoghurt, 1 tsp cocoa powder, sweetener of choice & 2 tsp milk.
Chocolate ganache:
🍫 Mix together 1 tsp cocoa powder with 2-4 tsp water, enough to form a pouring consistency, do this a little at a time.

Refrigerate for 3 hours or overnight

You can find more overnight oat recipes in my recipe subscription, link in bio ✨

#ᴏvernightoats #highproteinmealprep #highproteinbreakfast

335kCal 24g protein 6g fibre

You'll want to save this recipe for when those chocolate cravings hit 🙌🏻

Chocolate oat base:
🍫Mix together 40g oats, 1 tsp cocoa powder, sweetener of choice, 1 tsp flaxseed/chia seeds, 100g low fat cottage cheese & 100ml water (or milk of choice)
Chocolate Greek yoghurt:
🍫Mix together 100g Greek style/ Greek yoghurt, 1 tsp cocoa powder, sweetener of choice & 2 tsp milk.
Chocolate ganache:
🍫 Mix together 1 tsp cocoa powder with 2-4 tsp water, enough to form a pouring consistency, do this a little at a time.

Refrigerate for 3 hours or overnight

You can find more overnight oat recipes in my recipe subscription, link in bio ✨

#ᴏvernightoats #highproteinmealprep #highproteinbreakfast

A quick lunch idea plus a few ideas to help you set up a system to make it easier for you to prioritize yourself more during the week 🙌🏻

I'll post the recipe for my triple choc overnight oats tomorrow 🍫 The recipe for my Mediterranean Chicken & Rice salad is below ⬇️ ✨

Serve 1:
- 40g uncooked brown rice/ 120g cooked
- 100g cooked shredded chicken breast
- 10g feta
- Tomato, cucumber, peppers (this was last nights salad - I made more for lunches)
- Mint
- 1 tsp olive oil

1. Cook the rice.
2. Toss the veg with mint, don't season until just before serving to keep the veg crisp.
3. Add the rice, chicken, veg & feta to a sealable container. Drizzle over olive oil. Add lemon juice/ balsamic just before eating

A quick lunch idea plus a few ideas to help you set up a system to make it easier for you to prioritize yourself more during the week 🙌🏻

I'll post the recipe for my triple choc overnight oats tomorrow 🍫 The recipe for my Mediterranean Chicken & Rice salad is below ⬇️ ✨

Serve 1:
- 40g uncooked brown rice/ 120g cooked
- 100g cooked shredded chicken breast
- 10g feta
- Tomato, cucumber, peppers (this was last nights salad - I made more for lunches)
- Mint
- 1 tsp olive oil

1. Cook the rice.
2. Toss the veg with mint, don't season until just before serving to keep the veg crisp.
3. Add the rice, chicken, veg & feta to a sealable container. Drizzle over olive oil. Add lemon juice/ balsamic just before eating

A savoury breakfast that you can prep and is packed with 10 plant based foods 🙌🏻

My loaded savoury breakfast muffins are a fantastic way to include veggies at breakfast and more in your diet. The egg and added ham also makes sure you don't miss out on protein too 🔥

The full recipe is on page 2 of my Rise and Shine Breakfast Recipe eBook, a collection of 25 savoury and sweet recipes, see the link in my bio ☀️

PS I used sweet baby peppers from @checkers_sa and they are absolutely delicious!

#breakfastmuffins #savourymuffins

A savoury breakfast that you can prep and is packed with 10 plant based foods 🙌🏻

My loaded savoury breakfast muffins are a fantastic way to include veggies at breakfast and more in your diet. The egg and added ham also makes sure you don't miss out on protein too 🔥

The full recipe is on page 2 of my Rise and Shine Breakfast Recipe eBook, a collection of 25 savoury and sweet recipes, see the link in my bio ☀️

PS I used sweet baby peppers from @checkers_sa and they are absolutely delicious!

#breakfastmuffins #savourymuffins

With just a few swops you can drastically decrease the amount of calories you have at a meal, increase the protein and fibre plus eat more volume.

The changes I made for this meal:
🍴skinless chicken thighs instead of chicken thighs with skin
🍴flora instead of butter
🍴opted for grilling the chicken instead of frying in oil
🍴reduced the potato amount and increased the veg amount

Always remember - what you eat to lose weight is temporary, your portions will increase slightly once you're on your maintenance plan 🙌🏻

With just a few swops you can drastically decrease the amount of calories you have at a meal, increase the protein and fibre plus eat more volume.

The changes I made for this meal:
🍴skinless chicken thighs instead of chicken thighs with skin
🍴flora instead of butter
🍴opted for grilling the chicken instead of frying in oil
🍴reduced the potato amount and increased the veg amount

Always remember - what you eat to lose weight is temporary, your portions will increase slightly once you're on your maintenance plan 🙌🏻

A few reminders from a dietitian ♥️

A few reminders from a dietitian ♥️

And no, you don't need to try harder or lack motivation.

You need to understand the why behind your food choices, sometimes they are absolutely meaningless like eating more food because it smells good - that's a perfectly normal physiological reaction to food.

So instead of beating yourself up and saying 'I just need to try harder' approach your weekend food choices with curiosity and understand them. Then set up a plan of action to help you next weekend ♥️

And no, you don't need to try harder or lack motivation.

You need to understand the why behind your food choices, sometimes they are absolutely meaningless like eating more food because it smells good - that's a perfectly normal physiological reaction to food.

So instead of beating yourself up and saying 'I just need to try harder' approach your weekend food choices with curiosity and understand them. Then set up a plan of action to help you next weekend ♥️

There is SO much noise about weight loss every where.

I feel like the process has been over glamorized and is made to seem so simple. Which then makes you feel like a failure when you find it the complete opposite 😣

In my personal experience I've found weight loss to be quite challenging (especially mentally). If you're finding this process difficult - I want to normalize that ♥️

One thing I know for sure is that with time, it does get so much easier.

There is SO much noise about weight loss every where.

I feel like the process has been over glamorized and is made to seem so simple. Which then makes you feel like a failure when you find it the complete opposite 😣

In my personal experience I've found weight loss to be quite challenging (especially mentally). If you're finding this process difficult - I want to normalize that ♥️

One thing I know for sure is that with time, it does get so much easier.

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