KC Nutrition Coaching

01/07/2025

TLDR: nutritional changes are tough and so are you!

This weekend, I had the honour of being pit crew, supporter, cheerleader, and, let's be honest, the unofficial team nutritionist 😉 for my husband and son as they tackled one of the most gruelling challenges out there:

The World’s Toughest Mudder.
603 competitors from around the world.
24 hours.
5-mile loops packed with 20 brutal obstacles.
Heat, cold, mud, injuries, and fatigue.
And yet… they kept going.

Watching them persevere through pain, injury, exhaustion, and moments of doubt was deeply emotional, as a wife, a mum, and as someone who works every day with people on their own difficult journeys.

As a nutritionist and student dietitian, I’ve always been inspired by the strength and resilience of those I work with, including patients navigating serious health challenges and clients pushing to regain control over their energy, nutrition, and lives. The grit I saw this weekend mirrors the same emotional and mental endurance I see in my clients, whose progress often comes in gritty, determined steps, just like each muddy, blisteringly hot, and painful lap of that course.

There are lessons here for all of us:
- Success doesn’t come from comfort; it’s built through consistent action, smart fuelling 😜 and a resilient mindset.
- The right support can make the difference between breaking down and breaking through.
- And whether it’s on the start line or at the dinner table, it’s about showing up for yourself again and again and again.

I couldn’t be prouder of my husband and son. Their medals represent more than just miles run, they are symbols of what’s possible when you fuel with purpose, lean into discomfort, and believe in your capacity to endure.

Here’s to the power of perseverance, in sport, in health, and in life. 💪

16/04/2025

Looking to upskill your knowledge on food allergens?

Our free allergen training course will help make sure you and your team stay up to date on how to safely manage food allergies.

The course covers:
➡️ Handling allergen information requests
➡️ Serving allergen-free meals safely
➡️ Preventing cross-contamination in the kitchen

💻 Start our course today: https://allergytraining.food.gov.uk/

29/03/2025

29/03/2025

We have been alerted by Tesco that it is recalling its Free From Katsu Curry Meal Kit and its Free From Sweet & Sour Meal Kit from sale because they may contain soya, which is not correctly declared on the ingredient label.

The product is therefore unsuitable for and should be avoided by anyone with an allergy or intolerance to soya.

For more information visit: https://ow.ly/ceQg50Voior

10/12/2024

09/12/2024

Pictured is prawn fried rice served with fresh spring onion and baby corn but the recipe lists chicken or tofu alternatives and most veggies work with this recipe.

Don't forget to use gluten free soy sauce if you have or are feeding someone with coeliac disease (if you can't find it, tamari soy sauce is GF and a good alternative)

I calculated the cost of making the chicken fried rice and it totalled - £5.51. What a bargain!

For an extra fakeaway flavour you could serve with Mayflower curry (not GF).

I like to serve mine with sriracha and one of my clients sprinkles peanuts on top of theirs which sounds yummy for those without allergies.

Let me know if you try it. How would you serve it?

26/10/2024

What’s your favourite autumn activity? 🍁

Whether it’s a walk in the park with crunchy leaves, pumpkin picking, blustery walks along the coast or curling up with a good book, share your favourite way to enjoy autumn!

I love getting outside in the Autumn; for me, a walk anywhere will help to lift my mood.

23/10/2024

Cravings are normal and are your body's way of communicating its needs. Instead of ignoring them, take time to understand and satisfy them. It's about balance and tuning into what your body truly needs. 🍫🥑

Cravings can vary based on factors like stress, sleep, nutrient deficiencies or even where you're from 🌍

What are your most common cravings? Share in the comments!

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20/10/2024

Halloween is just around the corner! 🎃👻

You can enjoy Halloween and include nutritional, everyday food and drink alongside the more indulgent sometimes foods we all crave.

I have included some allergen swaps in the slides for those with allergies and those who are hosting a crowd.

Get your nutrients from a hearty pumpkin soup. Warm up after trick-or-treating with mulled apple juice. Enjoy a few slices of pizza with a delicious salad to get some protein, fats, carbs, and fibre. Finish it off with some more fun and traditional sweet Halloween treats.

Who’s making spooky treats this year?

Share your best Halloween-themed snack or treat ideas!

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16/10/2024

Your body does so much for you daily, yet we often focus on what it isn’t doing or how it looks. This constant negative self-talk can lead to shame and guilt and subsequent unhealthy behaviours.

Take a moment to appreciate what your body does for you. This isn’t about suddenly loving your body; that’s not always realistic. Instead, start by appreciating some of the things you take for granted. For many of my clients, it helps to start an evidence board listing everything they can do; see the example on the second slide.

List three things you appreciate about what your body can do in the comments below. I’ll go first:

1. Protects me from bugs and viruses,
2. Digest the food I eat.
3. Smells the fresh morning air.

🌟💪

10/10/2024

Happy World Porridge Day! 🥣

What’s your favourite way to jazz up a bowl of porridge? Sweet, savoury, or something a bit quirky?

If I'm honest, it's syrup or honey for me. However, as there is nothing better than starting a cold autumn morning with a hot bowl of porridge, I can't have that daily, so I like to mix it up with a sliced banana or some warmed berries and vanilla essence.

Share your porridge creations with me!