Mindfully Nourished

19/09/2025

~ diversitarian ~

so there is a word i came across this week.

i had to grin 😁. a little.

i love diversity in my food (and other things in life). it not only provides a large variety of different essential nutrients our bodies need for good health, diversity also delivers a range of flavours, textures and taste bud sensations 😋
and not to forget the visual. we do eat with our eyes
🌈👀

we probably don't need more labelling in our world. let's just eat real food and a variety of it. simple.

my little bowl of friday freshness contains over 10 different plant foods, including herbs and spices. start with what you've got in the fridge. then introduce something new the next time.

what can you add to your meal today to make it more colourful?

tr'eat yourself well. eat a rainbow 🌈

💚

14/09/2025

~ staying grounded ~

probably one of the most valuable intentions you can cultivate for yourself 👣

how:
barefoot in your backyard, a park, on the beach -any stretch of nature serves you well in this 🌿
(if you're far from nature, no problem. keep it simple: do it wherever you are 👍🏼

feeling the surface under your soles and the connection to the earth beneath you 🌏

breathe 🌬

optional: slowly scan the horizon, moving your head from left to right and back a few times 🌅

make it a habit 🕰:
do this every morning for 3 - 5 minutes.

11/09/2025

are you interested

🍕 in exploring your relationship with food?

🥄 how eating patterns form and can govern your every bite?

🫩 why diets don't work?

🙏🏼 how mindfulness can become your ally in changing unhealthy behaviours?

👭 these are just some topics we dive into in our private group. please join us 👋🏼

https://www.facebook.com/share/g/16auJjbWdN/

03/09/2025

interesting little research

and, 🤦🏻‍♀️ the things we put people through to gain knowledge ...

so the French & my Father were right: always start your meal with the salad 🥗

seems simple enough.

🤔 i'm no big fan of regimented eating unless it's indicated for a reason. so please proceed with care.

💚 eat slow, enjoy your food 💚

A randomized cross-over trial in Nutrients (2023) studied young healthy women who ate the same meal (rice, fish, and vegetables) under three conditions:

1️⃣ Slow eating, vegetables first
2️⃣ Fast eating, vegetables first
3️⃣ Slow eating, carbohydrates first

Eating vegetables before carbs, whether fast or slow, significantly reduced post-meal blood glucose and insulin spikes compared to eating carbs first.

What's the takeaway? Starting your meal with veggies may help support healthy blood sugar balance and insulin response, offering a simple, practical tool for everyday eating. Sometimes it’s not just what you eat, but when and in what order you eat it that makes a difference.

03/09/2025

~ all it takes is 5 ~

🤓 a study recently done by ucsf using a digital meditation program over 8 weeks showed that a regular practice of only 5 minutes per day can bring meaningful change to your perception of stress 💗

⏰️ 5 minutes 🧘🏻‍♀️

🙏🏼 meditation apps are plentiful & easily accessible these days; find what best suits you and your circumstances 🙏🏼

🌿 or join us, in person, every wednesday 5pm, at hill_street_yoga to get you started on your own path to less stress more balance in life 🪷

💚 come sit with us 💚

25/08/2025

✨️ your invitation ✨️

following my recent workshop on EATING - making peace with food i created a private facebook group now open to everyone who is interested in the topic. check it out if you feel curious:

Mindfully Nourished Me

25/08/2025

monday vibe: refreshing & grounding

it's how i like to enter a new week. with some zest for what's ahead, and some earthiness to remain rooted no matter what's ahead 🤗

this little dish reflects this beautifully:

oven baked sardines with grilled lemon, sweet potato chips on a bed of crunchy greens.

💚 tr'eat yourself well

16/08/2025

~ in my own kitchen ~

i'm not one for following steps in recipes.

my cooking at home is basic & simple. fresh and nutrient dense. uncomplicated, colourful, plantloving.

i gather and process. i love diversity. so everything gets a go.

these veglets, made from whatever was left in the fridge of last week's produce, were super tasty, satisfying and packed with vitamins, minerals, fiber, protein and healthy fats.

little effort. so good 👍🏼 👏🏼 👌🏼

💚 tr'eat yourself well

12/08/2025

what does a nutritionist do 🤔

? when she has a couple of hours in the morning but knows she'll be busy the rest of the week ?

meal prepping 😆

12/08/2025

~ what does a nutritionist do 🤔

when she has a spare couple of hours in the morning but knows she's going to be quite busy the rest of the week ...

meal prepping 😆

07/08/2025

~ friday fun ~

the real reason why i love my salad 🥗
😂