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Simple Nutrition with Rili

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Simple Nutrition with Rili

Using the most powerful tool in the midlife toolbox to help women aged 40+ feel their very best.

1-1 coaching & personalised nutrition plans.

DM to schedule a free call.

13/04/2026

Many of us try to push through the fatigue, the brain fog, the hormonal shifts with coffee & doing more.

Pushing through can leave you feeling wired & exhausted.

But this phase of life invites us to pause occasionally. There is an importance to slowing down:

🔸️it supports your nervous system
🔸️it helps balance cortisol
🔸️it helps stabilise your hormones
🔸️it allows your body to rest

Rest isn't laziness. Rest helps support your precious energy when your body needs it.

It is absolutely OK to say no to the things that drain you, to not stay up late & to miss the occasional evening out.

💚 If you are ready to feel more energised, send me a message & we can have a chat about how I can support you.

07/04/2026

We may want to feel better but if it's too hard, it's human nature not to stick it out.

With my Nutritional Check-in, I suggest small tweaks you can make to your nutrition that can help you feel more like you again.

Consistent habits are what make the biggest difference.

Drop me a quick DM to book in now for your Nutritional Check-in & support your body through menopause. 💚

05/04/2026

A wind-swept wholesome Easter weekend 🐣🐰

04/04/2026

During perimenopause, your body is asking for support.

You don't feel quite like yourself. Anxiety that hits you in the middle of the night, stubborn weight gain around the tummy, intense cravings & brain fog that has you searching for simple words.

Balanced nutrition should be your foundation,

Avoid blood sugar spikes & crashes with regular meals with protein, fibre & healthy fats.

Blood sugar highs can make anxiety worse & lead to more fat storage.

Blood sugar dips can cause cravings so eating enough & prioritising protein helps.

Your brain needs steady fuel & can help poor focus & memory. Omega 3 fats & hydration are key.

🔸️ I can help you build meals & nutrition that will support your menopause. If you would like to explore how nutrition can help you, drop me a 💚 & we can have a chat.

30/03/2026

During perimenopause & menopause we want to support our hormones, protect our heart health, manage the stubborn unwanted tummy & strengthen our bones.

🔸️ Leafy greens & vegetables provide nutrients that can support hormonal stability.

🔸️ Risk of heart disease increases after menopause. Salads rich in vegetables, olive oil, nuts & seeds provide fibre & healthy fats that can help lower cholesterol & support cardiovascular health.

🔸️ Our metabolism tends to slow as we age. Salads are low in calories but high in volume & fibre, helping you feel full without overeating.

🔸️ In midlife, our bone density decreases so ingredients like kale, spinach, almonds & seeds, provide calcium, vitamin K & magnesium. They will protect bone health.

The lighter days put me in the mood for a good salad, so I made this over the weekend, using up all the bits in the fridge that needed used up.

Not all salads are created equal. A bowl of iceberg lettuce is not going to do it but a good salad includes:

💚 A mix of colourful, fibre filled vegetables.
💚 A protein source like chicken, beans, salmon, tofu.
💚 Healthy fats like olive oil, nuts.

My salad contained chickpeas, rocket, feta cheese, red cabbage, red onion, yellow pepper, toasted walnuts & pumpkin seeds. The dressing was simply olive oil, lemon juice, Dijon mustard, maple syrup, salt & pepper.

I made a big batch & have added it alongside most meals over the weekend, an easy way for added nourishment 🙌

🥗 What's your go to salad that is tasty & actually keeps you full?

21/03/2026

With hormonal fluctuations & menopausal symptoms affecting our physical & mental health, it is easy to fall for the supplement that promises to solve all our problems.

However, no supplement is going to outdo a body that isn't being nourished properly. Food supports hormones, energy & metabolism.

Here's a brief overview of a few supplements heavily marketed to women in midlife:

Magnesium:
🔸️ supports sleep, the nervous system & mental health. It helps relax muscles & is good for anxiety. Be aware high stress can deplete it.

Get it naturally in foods such as spinach & green leafy veg, avocado, fatty fish, dark chocolate, nuts & seeds.

Vitamin B12:
🔸️ plays a crucial role in producing red blood cells & supports our energy levels.

Get it naturally in foods such as eggs, dairy, fish, meat so those who are vegan should consider a supplement.

Vitamin D:
🔸️ essential for immunity, strong bones, mood & hormonal balance.

Get it naturally in foods such as mushrooms, egg yolks, fortified cereals, salmon & sunlight.

*️⃣ It is recommended we all take a Vitamin D supplement over the winter months as Vitamin D is naturally produced in the sun through sunlight exposure.

Omega 3:
🔸️supports heart, brain eye, joint health, reduces inflammation in the body

Get it naturally in food such as fatty fish (salmon, sardines, mackerel), plant based sources are flaxseed, chia seeds, walnuts.

*️⃣ eating fatty fish a couple of times a week is evidently better but if you don't, I recommend women in midlife take a supplement for all the positive health benefits. Make sure it contains both EPA & DHA.

Creatine:
🔸️can support mood & helps with muscle building, strength & recovery.

Get it naturally from meat, fish & a small amount in eggs.

*️⃣ studies are showing taking a supplement is beneficial to women in peri/post menopause who are sporty or weight train as they will benefit from a little more creatine than food can provide.

Build your meals around protein, fibre & healthy fats to support steady energy, balanced hormones, & experience fewer cravings.

💚 A simple foods first approach helps your body get what it needs without wasting your money on random supplements.

16/03/2026

I received this lovely review after Brunch Club held last week.

As usual, I totally forgot to take any photos 🙈, but 5 ladies (& baby Ted) attended 'the midlife guide to protein'.

Over coffee & coconut balls we enjoyed discussing how much protein women in midlife actually need each day, why we need more at this stage of life & practical ideas on how we can incorporate it in our meals & snacks throughout the day.

⭐️ Brunch Club will be back in April, so keep your eyes out for a date. Numbers are limited to 6 so you need to book quickly!

07/03/2026

Time to drop a few hints....

💚

06/03/2026

Perimenopause is a time when hormones fluctuate & symptoms appear.

Many women report trouble sleeping, brain fog, anxiety, depression. Symptoms that impact on all aspects of life.

Taking care of yourself in this phase of life is key & nutrition is a good place to start & will support the hormonal changes & fluctuations.

Nutrition is a powerful tool. Aim to:

💚 eat enough protein to support hormones.

💚 stabilise blood sugar is key to reducing stubborn belly fat & support mood.

💚 incorporate healthy fats to meals to help hormone production.

💚 reduce caffeine & alcohol as they can exerabate hot flushes & disrupt sleep.

💚 support quality sleep to reduce cortisol levels.

Small, everyday habits will help make a big difference to how you feel.

Drop a 💚 if you would like to explore support for feeling better through peri/menopause.

01/03/2026

Maybe, like me, before I studied nutrition, you think skipping breakfast or lunch is a win.

I used to feel quietly proud of myself, that I had the willpower & discipline to skip a meal.

I would believe it made up for any over indulgences I had over the weekend before. I thought I was doing a good thing.

Fast forward to later in the day....I'd feel irritable, lack energy, feel exhausted & be craving high energy foods.

Eating less does not work in midlife.

It's adding to your body's stress & this is when your body holds onto the belly fat.

Belly fat that is hard to shift.

It is your biology, not your lack of willpower.

What your body needs right now is consistency & safety:

🍳 Eating 3 balanced meals will regulate blood sugar, support hormones & improve your energy & mood. Think protein, fibre & healthy fats.

😴 Supporting your nervous system & reducing stress with good sleep, walking, deep breathing.

💪 Strength training to preserve muscle & it helps to boost metabolism & burn fat.

In perimenopause, the strategies we used before no longer work. It's time for a new plan.

Drop me a DM if you would like to discuss how this might look for you. 💚

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Burntisland

Opening Hours

Monday	10am - 5pm
Tuesday	10am - 5pm
Wednesday	10am - 5pm
Thursday	10am - 5pm
Friday	10am - 5pm

Website

http://simplenutritionwithrili.com/

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