Better Nourished

05/10/2025

📍 Current status: Somewhere between a piña colada and a nap 🍹💤
Taking a break, soaking in the sun, and pretending calories don’t count on holiday.

I’ll be back to work on 14th October and will reply to all messages then.
Catch you soon!

02/10/2025

☁️🇬🇧 Are you getting enough Vitamin D?

If you live in Scotland, the answer is… probably not. 😅

Between October and March, sunlight just isn’t strong enough for our skin to make vitamin D — even on a clear day.
That’s why many adults in Scotland are at risk of deficiency.

⸻

💡 Why Vitamin D matters:
• 🦴 Supports bone, teeth & muscle health
• 🛡️ Helps regulate the immune system
• 🧠 Linked to mood and mental wellbeing

⸻

☀️ How to stay topped up:

✅ Take a daily supplement – recommended adults have 10 micrograms (400 IU) per day
✅ Eat foods rich in Vitamin D like oily fish, eggs, mushrooms & fortified products
✅ Get outdoors when the sun does show up (but it’s not enough in winter!)

⸻

💬 Live in Scotland? Already supplementing or thinking about it? Drop a ☀️ in the comments!

29/09/2025

🍛 Easy One-Pot Chicken Curry

✅ Quick | 🐔 High-Protein | 🌶️ Mild & Customisable | 🕒 ~30 minutes.

🛒 Ingredients (serves 3–4):
• 500g chicken breast or thighs, cut into bite-sized pieces
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp grated fresh ginger (or 1 tsp ground ginger)
• 2 tbsp curry powder (mild or medium)
• 1 tsp ground cumin (optional)
• 1 tin (400ml) chopped tomatoes or passata
• 1 tin (400ml) coconut milk (or low-fat coconut milk)
• 1 tbsp oil (olive or vegetable)
• Salt & pepper to taste
• Fresh coriander (optional, for garnish)
• Cooked rice or naan bread, to serve

⸻

🔪 Instructions:
1. Heat oil in a large pan over medium heat and follow this recipe or chuck all the ingredients in a slow cooker for 6-8 hours and let it do the work for you!
2. Add onion, sauté for 3–4 minutes until soft.
3. Stir in garlic, ginger, curry powder, and cumin. Cook for 1–2 minutes until fragrant.
4. Add chicken and cook until lightly browned (about 5–7 minutes).
5. Pour in chopped tomatoes and coconut milk. Stir, bring to a gentle simmer.
6. Simmer uncovered for 15–20 minutes until chicken is fully cooked and sauce has thickened slightly.
7. Season with salt and pepper.
8. Garnish with fresh coriander and serve with rice or naan.

⸻

🍴 Tips & Variations:
• Add chopped spinach, peas, or chickpeas for extra nutrients.
• Adjust spice level by adding chilli flakes or using hot curry powder.
• Leftovers? Even better the next day!

⸻

🧠 Nutrition Note:

This curry is full of protein, flavour, and healthy fats from coconut milk. Pair it with wholegrain rice for extra fibre and staying power.

28/09/2025

🥗✨ Nutrition Should Fit Your Life — Not the Other Way Around.

Tired of one-size-fits-all diets? So are we.

Here’s the truth 👉 You don’t need to:

❌ Cut out all your favorite foods
❌ Eat at exact times every day
❌ Follow strict rules to be “healthy”
❌ Feel guilty when life gets in the way

Nutrition doesn’t have to be perfect — it just has to work for you.

Whether you’re:
✅ Juggling work, kids, and a packed schedule
✅ Recovering from illness or managing a condition
✅ Trying to gain strength, maintain energy, or simply feel better…

You deserve a plan that fits your real life — not someone else’s idea of what eating “should” look like.

👩‍⚕️ As a Registered Dietitian, I help you:
✔️ Ditch all-or-nothing thinking
✔️ Create flexible, realistic routines
✔️ Build habits you can actually stick to
✔️ Feel good about food again

🥄 No shame. No stress. Just smart, supportive nutrition — tailored to you.

📅 Ready to feel better without burning out? Let’s chat

26/09/2025

🩺 Now Taking Clients in Dundee & Forfar! 🥗
Looking for trusted, personalized nutrition support? I’m now offering in-person dietitian appointments at two great locations:

📍 Heal Physiotherapy, Dundee
🗓 Wednesdays – Afternoon appointments available

📍 Sattva Wellness, Forfar
🗓 Thursdays – Mornings by appointment

Whether you’re managing a health condition, recovering from illness, navigating unintentional weight loss, or just want to feel better in your body — I’m here to support you with practical, evidence-based nutrition care.

👩‍⚕️ Support available for:
✔️ Cancer nutrition & treatment-related weight loss
✔️ Digestive issues & food intolerances
✔️ Appetite changes & malnutrition
✔️ Sustainable weight management
✔️ Building healthy habits without the overwhelm

✨ Compassionate, non-judgemental care — tailored to you.

📞 Spaces are limited – book your appointment today!
07872 944634

24/09/2025

🌱 Going Through Cancer Treatment?
👀 Losing weight without meaning to?
🥄 Struggling to eat enough?

You’re not alone — and you don’t have to just “push through it.”

👇 Which of these sound familiar? (Check all that apply)

🔲 Nothing tastes right anymore
🔲 Feeling full after just a few bites
🔲 Nausea or mouth sores make eating hard
🔲 Food smells are suddenly overwhelming
🔲 Losing muscle or strength
🔲 Feeling tired all the time

If you’re going through cancer treatment and struggling to eat or maintain weight, this may be a sign of treatment-related malnutrition — and it’s more common than you think.

👩‍⚕️ As a Registered Dietitian with experience in oncology care, I help clients:

✅ Stay nourished through chemo, radiation, or immunotherapy
✅ Find foods that work even when appetite is low
✅ Minimize symptoms like nausea or taste changes
✅ Maintain strength and energy for treatment
✅ Rebuild after weight loss — safely and gently

💬 “Just eat more” isn’t helpful. Real support is.

📅 Book a consultation today — let’s build a plan that supports your healing.

21/09/2025

🧠 Losing weight without trying?
💬 Feeling like you just can’t eat enough — or keep weight on?

You’re not alone. And you’re not failing.

👇 Check all that apply:

🔲 Clothes fitting looser
🔲 Skipping meals without meaning to
🔲 Feeling full too fast
🔲 Low energy or brain fog
🔲 Muscle loss or weakness
🔲 Digestive issues making food harder to tolerate
🔲 Concerned about a loved one losing weight

If any of these sound like you (or someone you care about), it may be more than just a “bad appetite” — it could be malnutrition. And yes, it can affect people of any size, age, or diagnosis.

👩‍⚕️ As a Registered Dietitian, I help clients:
✅ Restore weight and strength safely
✅ Find foods that feel good and fuel recovery
✅ Create realistic, non-overwhelming meal strategies
✅ Improve digestion, energy, and appetite
✅ Get the support they deserve — without guilt or shame

🤝 You don’t have to do this alone.
📅 Book an appointment today!

🫶 Let’s get you nourished, strong, and feeling more like you again.

19/09/2025

🌿 Coming Off Mounjaro? You Don’t Have to Do It Alone. 🥗

If you’re reducing or transitioning off Mounjaro (tirzepatide), your body — and your appetite — are adjusting. This can feel overwhelming, but with the right nutrition strategy, it doesn’t have to be.

👩‍⚕️ As a Registered Dietitian, I help clients:

✅ Navigate hunger & fullness cues as they return
✅ Prevent rebound weight gain with realistic, flexible eating
✅ Build sustainable habits that support energy, metabolism & confidence
✅ Stay accountable with personalised nutrition coaching
✅ Reconnect with food in a healthy, empowering way

Your progress doesn’t have to stop with the medication. Let’s build a plan that supports you, long term.

📥 DM me or click the link in bio to book your free discovery call.

17/09/2025

🏃‍♂️💨 What’s In My Running Vest? 🎒✨This is a common asked question!
What do you carry with you when running? I’d love to hear!

Whether it’s a long trail run or a weekend ultra, these are my must-haves on every run — because being prepared means running smarter, not harder!

🔹 Water – Hydration is king. I carried 1 soft flask up front for Great North Run as I knew there were a number of hydration stations!
🔹 Fuel – Gels, chews, and real snacks (pancakes and a banana) Bonking isn’t fun.
I used Revvies energy strips in artic charge which I find better for my gut compared with gels.
🔹 Phone – For safety, and for some photos along the way!
🔹 Mini First Aid Kit – Blister pads, ibuprofen. Tiny, but mighty!
🔹 Electrolyte Tabs – Because water alone won’t cut it on long runs. I used Revival electrolytes for this last run which are great!

Bonus: a few skittles squishy clouds for morale 😉

🏞️ Every runner’s setup is a little different — what’s one thing YOU always carry in your vest?

07/09/2025

On my way to Great North Run start line with my running bestie.

How do you prepare for a run? 🤔
This is very individual and there is no right or wrong!

I’ve had electrolytes, toast with Nutella, a plain pancake and a banana in my pocket for about an hours time!

Best of luck to everyone running the event today and to all my fellow runners. This is where it all started for me after doing the couch to 5km programme!
Good luck 🙌🫶🏼 xx

03/08/2025

Unsure if I can help you?
Get in touch to chat prior to making an appointment. I would love to hear from you xx

If you have a dietary issue, want to make some lifestyle changes or would like to talk all things food then Feel free to get in touch! Appointments can be made by visiting www.healphysiotherapy.co.uk or by calling 01382 227227.

27/07/2025

3 Ways to Stay On Track While on Holiday (Whilst still having fun!)

Heading away this summer and want to feel your best — without obsessing over food or “starting over” when you get back?
Here are 3 ways to stay on track and still enjoy every minute 👇
✅ 1. Prioritise protein at each meal
Think: eggs, yoghurt, fish, beans, lean meats — it’ll help keep you full and energised.
✅ 2. Stay hydrated (especially in the heat!)
A simple refillable bottle is your best friend. Add fruit or mint for a boost 🍋
✅ 3. Choose movement that feels good
Whether it’s beach walks, swimming, or dancing in the sun — it all counts 💃🏽
You don’t need to be perfect.
You just need to feel good — and enjoy your break 🌴
📩 Message me if you’d like a personalised plan to stay consistent this summer — with flexibility built in.