Simple Nutrition with Rili

Simple Nutrition with Rili Supporting women in midlife to build healthy, sustainable habits, through simple, everyday nutrition. 1-1 coaching & personalised nutrition plans.

Future-proofing your health!

Midlife for many women feels exhausting. We have careers, homes, children, ageing parents all needing cared fir & often ...
18/02/2026

Midlife for many women feels exhausting. We have careers, homes, children, ageing parents all needing cared fir & often this responsibility falls on our shoulders.

Throw hormonal shifts into the mix it is only natural to feel overwhelmed & a little lost on how to move forward.

You don't need to be told what to do. You are already well-informed.

You need some support, structure, accountability & a plan that fits comfortably into your life.

💚 If you are ready to stop knowing & start doing, comment READY or send me a DM & we can start to build a strategy that actually works for you.





You are not alone. Waking at 3am or so for no obvious reason is one of the most common symptoms of perimenopause. Your b...
17/02/2026

You are not alone. Waking at 3am or so for no obvious reason is one of the most common symptoms of perimenopause. Your body isn't broken, it's adapting.

Firstly, don't panic. The stress about being awake often keeps you up longer than the wake-up itself.

Avoid checking the time. This will only spike your cortisol.

Try some slow breathing. This can help calm your nervous system. Breathe in for 4 & out for 6.

If your mind is racing, try keeping a notepad by your bed to do a 'brain dump' on paper.

Support your blood sugar levels by having a small protein-rich snack before bed like a small handful of nuts or a bowl of Greek yoghurt.

If you do get up for a short while, keep lighting low & don't look at your mobile phone. Keep it calm & boring.

There are things to do during the day that can help support an uninterrupted night's sleep:

🌞 Get some morning light exposure.
☕️ Avoid caffeine after lunch.
🥂 Limit alcohol in the evening as it is a sleep disrupter.
🍽 Balance your evening meal with protein and fibre to stabilise blood sugar.

🙌 Share this post with friends experiencing the 3am wake ups!





Brunch Club is back! 🙌It seems like protein is everywhere we look just now. Brands are expanding their products to be pr...
03/02/2026

Brunch Club is back! 🙌

It seems like protein is everywhere we look just now. Brands are expanding their products to be protein rich, cottage cheese has made a tremendous comeback & protein bars seem like a must for the health conscious.

However, do we need this much protein for our health? Do we need to add cottage cheese to every recipe we make? (I'd rather not)

At this Brunch Club session, we will take a mini delve into all things protein & discuss how much we truly need & how to easily build adequate amounts into our meals.

If a coffee & a chat about food & nutrition for midlife appeals to you, then drop me a message to book your spot.

I have only room for 6 around my kitchen table so you better be quick!

I look forward to seeing you! 💚

31/01/2026

I've reached that point in my cycle where I'm feeling really fatigued. You know that fatigue where everything feels heavy & we have zero motivation to do anything.

About 80% of women who are in perimenopause report fatigue. It is a common symptom & one I consistently experience the week before my period. It is frustrating as it impacts my motivation & energy, & affects everything.

I understand this is a biological shift & so I have learned to lean into it & manage it. So my approach today is to recognise what it is & be kind to myself.

🔵 I've been out for a walk, got some daylight & fresh air.

🔵 I've had some bacon on a sourdough roll with avocado & scrambled egg 😋 nourishing myself with healthy fats, protein & fibre.

🔵 I've got some 74% dark chocolate to enjoy with a movie this afternoon.

🔵 & an early night with a good book is planned!

'Winter ugly is an apt phrase coined by & one I am totally identifying with today 😬. Time to chill ❤️





22/01/2026

It can be hard to prioritise yourself, but in midlife, this is non-negotiable.

To make a start, choose one:

🔸️more sleep! Stick to a night-time wind down routine.
🔸️choose a new ingredient in the weekly food shop to cook with.
🔸️add nuts & seeds to breakfast.
🔸️eat more leafy greens like broccoli, kale & spinach
🔸️try some probiotic foods like sauerkraut or kimchi.
🔸️sprinkling flaxseed over yoghurt
🔸️take a 10 minute walk at lunch or movement that you enjoy..
🔸️start your day with a glass of water.
🔸️learn to say no to protect your energy & boundaries.

Starting small makes habit change easier & soon it's part of your everyday!

Where are you going to start prioritising yourself?




Please remember, there is nothing wrong with eating 3 meals a day!Skipping breakfast can have a negative effect on your ...
20/01/2026

Please remember, there is nothing wrong with eating 3 meals a day!

Skipping breakfast can have a negative effect on your appetite, your blood sugar, your energy levels & even your weight.

The answer to reduced cravings & sustained energy lies simply in opting for a breakfast rich in protein and fibre. Nourishment in the morning is a game changer for feeling better all day.

If you don't feel like eating first thing, wait an hour or two, but it is important that your first meal of the sets the tone.

If you are stuck for ideas:

🔸️add a tbsp of chia seeds to porridge for a fibre boost.
🔸️add your favourite nuts & seeds to Greek yoghurt.
🔸️have an omelette with feta cheese & spinach.
🔸️have a handful of raspberries for a great fibre boost.

Ready to fuel your body every morning 🙌

📍Follow me for more tips on how to feel great in midlife.




I am typing away in my wee corner of the kitchen, pulling together the first Simple Nutrition newsletter, Simple Bites!I...
14/01/2026

I am typing away in my wee corner of the kitchen, pulling together the first Simple Nutrition newsletter, Simple Bites!

If you would like to be added to the mailing list, just pop me a quick DM with your email address! ❤️

Looking for something to help you feel more energised this January? Here's how we can work together so you can feel more...
09/01/2026

Looking for something to help you feel more energised this January? Here's how we can work together so you can feel more in control of your health!

1:1 Nutrition Coaching

🍴6 week programme

🍴 Your own individual nutrition plan tailored to you, your lifestyle & food preferences.

🍴Fully supporting you to address your health goals & concerns.

I work with women 40+, who want to optimise their health but find what they did before, no longer works.
Focusing on nutrition and lifestyle, I support you to create habits that make a real difference.

Working with me offers you:
🔸️a way forward
🔸️a new strategy
🔸️encouragement
🔸️support, guidance & accountability
🔸️results

If this sounds like something you want, please message me for a free chat!





06/01/2026

There are things we can do to help get back in balance & support our hormones after the festive break!

Keep hydrated! It can be trickier in the colder weather to drink enough water. I keep topped up with herbal teas & endless mugs of ginger tea, so much more warming. Being well hydrated helps reduce fatigue, headaches & hot flushes.

Eating whole foods! This means I am less hungry, less likely to need snacks between meals & more sustained energy. High fibre foods & cruciferous veg help the liver do it's job of eliminating excess hormones & supports the production of hormones. Whole foods will also stabilise blood sugars, great for our gut & reduce inflammation.

Early bedtimes! Sleep supports our body, brain, reproductive & cardiovascular systems. It is vital for hormone balance, regulating cortisol, our stress hormone & our hunger & appetite hormones.

Daily movement! Walking, yoga 🧘‍♀️ & I tie it in with morning light exposure too. This supports our mood, energy levels & bone health. Regular movement helps lower cortisol levels, helps manage blood sugar levels and triggers our feel good hormones to lift mood & help lower anxiety.

➡️ Send this to a friend who is also navigating midlife hormones 🙌

03/01/2026

As we step back into routine, it doesn't have to come with the pressure of a new regime, or a new you.

I love the concept of wintering.

30/12/2025

As we reset the house after the busyness of Christmas, our focus returns to routine, a bit of normality & to our own well-being.

Nutrition is your most powerful tool to reset & to feel your best. Getting back to meals that help us feel energized & routines & habits that support us.

What does your post-Christmas reset look like? ❤️

Merry Christmas!🎄🎁🎄🎁🎄🎁🎄🎁🎄
24/12/2025

Merry Christmas!

🎄🎁🎄🎁🎄🎁🎄🎁🎄

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Wednesday 10am - 5pm
Thursday 10am - 5pm
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