nutrition4mindandbody

08/03/2024

Happy International Women's Day to all you strong, caring, supportive and positive women out there!

08/02/2024

04/10/2023

Leisurely breakfast overlooking the River Nile at Luxor today 😎.
What breathtaking historical sites and beauty surrounds us. Feeling blessed ❤️.

30/09/2023

I think our cabin cleaner this morning was having a bit of a laugh.
Amazing towelography 🤣🤣🤣

16/09/2023

Everyone needs to go to their happy place now and again!
Where’s yours?

12/09/2023

Roasted Vegetables with Couscous

I thought I’d share a really good hack for an easy supper dish that I’ve adapted from a friend of mine. 😉

I prepped some vegetables – onion, peppers, aubergine, courgette, mushrooms, butternut squash, tomato (basically whatever you have available in the fridge) and added a couple from the following: curry powder, mixed herbs, seasoning, tahini, balsamic vinegar, soy sauce, or chilli sauce depending upon what protein you’re serving it with and what flavour you want.

I roasted the veg in my air fryer for around 25 minutes as the butternut squash needed longer (stirring halfway) and added the cherry tomatoes for the last 10 mins’ cooking time.

I bought a packet of (Mediterranean) flavoured couscous (which can work out more expensive than using basic couscous but if you’re short of time, and you don’t want the hassle of flavouring yours, read on 😉), adding 160ml of boiling hot water and left it for around 5-6 minutes to absorb.

Then fluffed it up so it’s not in clumps.

Once the vegetables were cooked, I spread the couscous on the base of a serving dish and piled the vegetables on top, maybe sprinkle some sesame seeds, parsley, more seasoning, or coriander on top, et voila!!

Great served with any fish, halloumi, meat or meat-alternative!

Give it a go some time and experiment with different herbs, spices, or sauces. 😋

And of course, let me know what you think ⬇️.



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09/09/2023

Air fryers – are you on the fence?

Are you, like me, late to the air fryer party? I was sitting on the fence for a number of months wondering whether it would be just another piece of equipment taking up valuable space on my kitchen work surface not being used much, or were they actually the latest ‘must-have’?

Anyhow, I took the plunge and am slowly experimenting with it, and I am now a firm believer.

What’s not to like?

✅ It uses less electricity
✅ No need to heat anything up prior to cooking
✅ It takes less time for food to cook
✅ Depending on your chosen brand and model besides air frying, you can also reheat, bake, crisp, roast and rehydrate too
✅ With 2 drawers you can cook different food simultaneously

I am a convert ✅.

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recipes

08/09/2023

Do you want to feel like a superstar too?

Come and join my next 3-Week Dietary Reset and you too could start your journey to not only losing weight but feeling like a million dollars and having bags more confidence.

I have been working with my client for 5 months now and her goal on day 1 was to be able to fit into a particular dress for her planned holiday and feel sensational.

And wow, I think you’ll agree that she achieved just that!

🥑 So, can you commit to just 21 days to do something for you?
🥑 Have you lost the plot when it comes to recognising your hunger signals and making healthy food choices?
🥑 Do you have a pregnancy or meno belly that you want to lose?
🥑 Do you want to sleep better and have heaps more energy?
🥑 Or, do you want to get rid of your sugar or chocolate addiction (or wine 😉)?

With no pills, fancy gimmicks, or starvation tactics in sight it’s a no brainer!

DM me now by registering for my next 3-Week Online Dietary Reset which starts on Monday 16th October. It’s FREE so what have you got to lose?

Let’s take that first step together to make sustainable changes to your life.
Remember, if nothing changes, nothing changes!

04/09/2023

Fed up with Yo-yo Dieting?
Want Food Freedom Forever?

Are you fed-up because you’ve tried every weight loss diet and fad going?

Do you start a new ‘diet’ every Monday?

Do you lose weight and put it back on because your diet isn’t sustainable?

Do you want to get back in tune with your body and find food freedom?

Let me show you how you can lose weight by eating real, wholesome, nutritious food and become a healthier version of yourself.

With no more counting calories or syns or skipping or restricting your meals ever again.

Sounds crazy but it has a proven record.

Register today by DMing me for my October 3-Week Dietary Reset but be quick as I still have some FREE spaces available. Once these places have gone it will be at a discounted rate of £25.

Remember if nothing changes, nothing changes!

03/09/2023

📢New Season, New You! 📢

Are you ready for change?

Or are you happy to do exactly the same as last season?

I am offering a 21-day Dietary Reset with online coaching support for those ladies ready to make changes and want to become a healthier version of themselves, and I still have a few FREE places available.

So, who wants to:
📢 Drop a dress size?
📢 Reduce sugar, chocolate, or alcohol cravings?
📢 Have more energy?
📢 Sleep better?
📢 Not be bloated?

And all without restricting food, counting calories or syns, and just by eating healthy, nutritious, scrummy food. Sound easy?

It is, and you too could find food freedom by joining me on my next Dietary Reset and achieve your weight loss goals. Why not DM me to secure your place now? You’ve nothing to lose except lbs (not £).

Are you willing to commit to 21 days of looking after you – and remember if nothing changes, nothing changes!

DM me today and take that first step to make changes to your life for the better!

01/09/2023

VEGETABLE KATSU CURRY

Since my mouth troubles a couple of years’ ago, I find I’m eating a greater variety of vegetarian dishes as it’s just easier for me.

And this is just one of those dishes that you will want to be on your menu regularly too:

Vegetable Katsu Curry 😋.

I’ve made it with aubergine and sweet potato but other vegetables can be used like butternut squash, courgettes or peppers - the possibilities are endless.

There are many health benefits too by eating this Katsu and using:
-turmeric (anti-inflammatory & antioxidant properties)
-garam masala (a mix of spices/benefits)
-ginger (fights germs, keeps your mouth healthy 👍, eases arthritis symptoms and calms nausea amongst other things)
-Kefir (instead of natural yoghurt) which supports good gut bacteria
-and wholegrain rice to ensure more fibre

If you want the full recipe DM me your email address and I’ll gladly share 😏.

01/09/2023

I’m sure, like me, that you have a go-to recipe when you want a quick, healthy lunch time snack.

And I thought I’d share mine with you - smoked mackerel pate.

It’s very versatile and great with vegetable sticks, in a wrap or pitta, with salad, or even piled high on your favourite sourdough bread topped with sliced cucumber and tomato. 😋

Full of omega 3 fatty acids which are beneficial to our 💓 health, what’s not to like?

My recipe is with a dollop of Greek yoghurt, 1-2tsp horseradish sauce, pepper, a dash or two of lemon juice and mashing up 2-3 smoked mackerel fillets.

Easy peasy lemon squeezy, as the saying goes!

And I tend to use a fork to make this as I like a chunkier style pate.

What’s your go-to recipe? Let me know ⬇️.

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