The Ayrshire Nutritionist

27/03/2026

Movement and Nutrition Through Menopause.
Excited to be doing a workshop at the lovely Catherine's Feeling Fabulous Salon ☺️
Friday 24th April 6pm.
Details in Catherine's posts below 🤩

🌸 MOVEMENT & NUTRITION THROUGH MENOPAUSE SEMINAR

🗓️ Friday 24th April 2026
⏰ 6.30pm
📍Feeling Fabulous, Kilmarnock
🎟️ £15 per person

📩 contact Catherine to book your spot
email: feelingfabulousx@gmail.com
text: 07540164365

We are holding an event with AKA the amazing Pamala Picken who specialises in woman’s health 💁🏽‍♀️🫶🏾

Pamala has years of experience in the fitness industry and has great knowledge and passion when it comes woman’s health and menopause related challenges we all face at some point in life.

This is a topic that comes up again and again within the salon and I feel very passionate about bringing you someone who will keep it real , genuinely cares and will give you the most relevant, safe information you need to get through or continue to move through this time which may feel lonely or challenging.

We have limited spaces available

If this feels like the correct fit for you at this time or you want to be more prepared for what’s ahead we can’t wait to welcome you to our safe space, where there is no judgment and you want to navigate your way through this phase of life feeling supported, heard and seen by other woman 🫶🏾✨

Please feel free to reach out if you have any queries

Remember how fu***ng FABULOUS you are ♥️♥️

19/03/2026

Something that will genuinely do more to :-

- lower "inflammation"
- boost your mood
- regulate stress hormones (like cortisol)
- lower your risk of chronic disease
- enhance fat loss
- improve insulin sensitivity

Than any concoction of random, trendy supplements...

Regular walks outside, even in short bouts.

Before you spend a single one of your hard earned pounds on a supplement from some corner of the internet, try to find just ten minutes a day to be outside.

I know it seems boring, I know life is hectic, I know we can feel tied to desks, responsibilities and exhaustion. But I implore you to find ten minutes just for yourself today, especially in this spring sunshine.

Your skin, brain and body will love it.

🙏🌤

09/03/2026

Whilst I don't want this page to turn into a recipe account (there are far superior Instagram accounts doing a much better job than I ever could at posting recipes) I do like to share the odd quick, easy, high protein/fibre meals that are staples for myself and my clients just incase they are useful.

Sometimes also using them to debunk some myths that do the rounds on social media too....

If you're shook at a nutritionist using a tablespoon of tomato sauce I implore you to revise the kind of content you're following....

If a small dose of convenience helps you consume more protein, more plants and more nutrients overall then the pros far outweigh any alleged cons.

Easy prawn cocktail salad.

Ingredients :-
150g cooked prawns
Half a cucumber
Half an avocado
Handful of cherry tomatoes
Shredded lettuce
Smoked paprika
Salt
Olive oil
Greek yogurt
Tomato sauce
Salad cream or lemon juice
Light mayo

Method in the photos.

A quick, minimal effort way to get almost 30g protein in and a whole bunch of plants.

Useful for me and perhaps useful for you too.

Enjoy !

02/03/2026

Something I've wanted to do for a long time is put together a monthly Nutrition Newsletter for people to open and know that they are getting evidence based, honest information.

Social media and the wellness industry is an absolute minefield right now but my aim is to be a voice to cut through that noise and, in particular, help women break free from the dieting cycle.

I sent out my first one this week to all of my clients and followers who have opted in and this months topics were scale fluctuations and if collagen supplementation is worth it.... 👀
(If you opted in, check your spam!)

If you are keen for it just drop me a wee message with your email and I'll get it out to you.

😊

19/02/2026

My "ultra processed" dinner and why its absolutely perfect for my health (and maybe yours too).

My favourite way of needing zero prep, zero creativity, zero recipe and just using up all the odds and ends in my fridge is a dinner like this.

All you need is the veg thats looking a bit sad in your fridge, a source of protein, a pouch of grains and a jar of seasoning or sauce.

Cook your chicken in some spices (beef, salmon, mince or even beans would work here).

Set aside and cook your veg in the same pan, I use a splash of water every now and then to keep the pan from drying out. When its soft throw your chicken back in, dollop in some sauce (sometimes I use a sachet of sweet and sour, tonight I just used a tablespoon of light cream cheese ans a tablespoon of sriracha) and throw in half a pouch of grains.

Mix and plate it up. This bowl was around 500 calories, over 45g protein, 10g fibre and contains six different plants.

But packets, ultra processed, convenience food Pamala? How can that be right?

Let me explain.

There are people on the internet who will tell you that sauce or seasoning from a jar is ultra processed and bad for your health.
They can't actually seem to define what an ultra processed food is and why it is harmful.
What they will do instead is give you a list of supplements as long as your arm which are 'processed' by their same standards. These usually have zero regulation, zero third party testing & quite often have zero health benefits at best (and in some cases can actually stop you absorbing the stuff you really need).
Make it make sense?

Then you have people who actually know what they are talking about. They don't promote supplements (because about a handful of useful ones actually exist) and they know that if adding 50 to 150 calories of 'processed' sauce or seasonings means you eat a plate full of plants, colour, micronutrients, polyphenols, protein, fibre and makes it easy for you on the regular then it's absolutely grand for your health.

I don't make the rules, I just tell the truth.

Maybe one day I'll be arsed to harvest my own quinoa but until then I'll be using pouches that are ready in 90 seconds. Highly recommend.

02/02/2026

Here are 3 examples of 3 different clients fat loss journeys using scale data (shared with their permission of course).

As you can see there isn't a linear, constant, downward line. There are ups & downs along the way which are absolutely PART of the process. 

Our body weight is supposed to fluctuate, especially as a female. There are a whole host of reasons for this which have nothing to do with your actual long term progress.

Just a few examples of short terms reasons for the scales fluctuating despite sticking to the plan?

- A salty meal 
- Particuarly tough training session/delayed onset muscle soreness
- Hormonal/cycle related 
- Glycogen storage from carbohydrates (note that doesn't mean carbs cause fat gain) 
- A terrible night's sleep
- Increased fibre/food intake without the output just yet 💩👀

Other reasons for periods of fluctuating "progress"?

- Planned or unplanned diet breaks (for example holidays or life curveballs)
- Periods of planned maintenance (vital if your weight loss journey is significant)

I don't think using scales alone is the best way to measure body composition change but I DO think for the right people & in the right context they are a tool in the toolbox. 

Ultimately if you are successfully losing fat over time the scales will come down*. They have absolutely NOTHING to do with your worth as a person.
If they don't mess with your head & you can look at the readings just as data then they can be a helpful tool to know things are going in the right direction.

That downward trend over time is what matters, NOT the individual readings day to day or even week to week.
Tweaking things based on the overall trend rather than the individual readings is where the magic happens (that's my job!).

However, if they dictate your mood for the day, if you get petrified before standing on them or if they completely rule your brain then its worth considering a bunch of other reliable ways to measure progress. That stress alone is not worth it & will likely do more harm than good for your progress!
 
I never use scale data on its own to measure progress, even with the most level headed of clients, they are simply a tool in a toolbox.

*👇

27/01/2026

Every January I think about the girl on the left even though its been a long time since that photo.
She started every year trying to shrink, it would get to this time in January & the wheels would come off in spectacular fashion.

The latest fad diet would become tiresome - she was analysing every calorie, scrutinising every centimetre of her body & she just felt lost.

Fast forward 17 years & here we are. A successful Personal Trainer, Nutritionist & obsessed with helping others find their way too.

Whilst I can look back & feel grateful for her journey because its lead me to where I am today (a career I absolutely love, 13 years & counting of coaching people towards the healthiest version of themselves plus a freedom in her life & body she would never have dreamed of) if I could go back there are some things I'd tell her :

- You cannot stop the judgement of other people but you can certainly stop being so judgemental of yourself. That cycle, that critical voice & that 'cloak' of motivating yourself by berating yourself is NOT producing a positive outcome. You won't believe it until you try it but the change will happen when you start showing yourself some compassion (and you'll realise that happy people don't tear other people's body down anyway - that energy is not yours to carry)

- That compassion will pave the way for decisions based on taking care of yourself, nourishing yourself and prioritising yourself. You think the answer lies in another diet but the answer lies SO far away from another diet.

- Stop thinking about what to have less of. Stop thinking about newer, smarter, more savage ways to restrict yourself. Start thinking about what you can have more of. Not just when it comes to food but in life too.

- Start strength training. It will CATEGORICALLY change your life. It'll be the very thing that leads you to find your place in the world. It'll lead you to your people, it'll lead you to your passions in life, it'll lead you to your confidence, it'll lead you to knowing you belong & you'll help others feel like they belong too.

- You won't make lasting progress until you believe you deserve it. Thats the tough bit, but you'll get there.

P.s - you'll be lucky enough to find someone who actually listens to you, doesn't put you on a treadmill or tell you to stop eating carbs. You'll fall in love, marry him and start an empire 🤭. That empire will grow with the aim of listening to others who are maybe struggling like you are too.

Just letting people know I've walked the walk... and whilst everyones path is different this might help someone to realise they're not alone in the fad diet cycle.

There is a way to break out of it and feeling strong, fit and healthy belongs to EVERYONE.

🤓

04/01/2026

Looking to "tone up" this year? Lift weights.

That's a click bait heading & I'm sorry, but it's true. 

Everyone screams about protein as if its enough to build & retain muscle mass on its own (building/retaining muscle mass whilst you lose body fat is exactly what "toning up" is).
The bottom line is all the protein intake in the world won't really make a dent if you are not sending the physical signals to your body to keep hold of/increase your muscle mass. Eating protein without also resistance training will not do the full job. The training is the primary driver for muscle growth. I cannot emphasise that enough.

However, are there things you can eat that will help you "tone up"? Absolutely!

- Protein. It absolutely plays a role (adequate being a lot less dramatic than we once thought so if you think you need to choke down 200g protein a day rest assured you can probably bring that number down). 

Its vital because it can keep us fuller for longer allowing for an easier time of it when eating in a calorie deficit. It helps with that all-important resistance training progress & recovery. On top of this its generally amazing for our immune system & health too ESPECIALLY as we age! 

- Fibre. Its everywhere just now & rightly so. Not only does it help hugely when it comes to consuming less calories (a must for losing body fat, one of the keys of "toning up") but its vital for our gut health, disease prevention, regulating our appetite, regulating our energy levels & the inclusion of vital nutrients. 
Fruit, vegetables, nuts, seeds, beans, oats, wholegrains, lentils, chickpeas. The more diversity the better. If your current consumption of these foods is super low then dont jump straight to 30g a day, increase gradually.

Other things I don't have enough space to delve into here - healthy fats, sleep, hydration, stress.

Ultimately no "one" thing is magic. Not protein on its own, not fibre on its own. Progressive resistance training is as close to magic as it gets, but pair it with adequate protein and a high fibre intake then you've got the perfect storm to actually make progress towards your goal this year.

Hit me up if you need help or guidance 😊

03/01/2026

Five things you do not need this January.

1 - You do not need a meal plan. I know you think you do. I know that you think a special list of meals that you cannot deviate from would just "force" you to stay on track but it won't. It'll last a little while then life will kick in & the meal plan will get tossed. Instead of a meal plan maybe you need a framework - just a few boxes to commit to ticking at each meal but you're still in the driving seat when it comes to the choices. For example making sure each meal contains a source of protein or at least 2 plants. This gives you a framework vs rigidity which is easier to stick to long term (and after a long, tough day it's much easier to work with than choking down a dinner you can't be arsed with).

2 - Stop cutting out entire food groups. We've done this to death. Carbs don't stop us losing fat. Carbs aren't bad for us. They're actually incredibly good for us. They're our bodies preferred source of energy & in lots of cases they're full of fibre, nutrients and keep us fuller for longer. Instead of cutting them out try leaning into higher fibre sources.

3 - You don't need to be shouted at. This one is a dose of tough love but you're an adult. You don't need to be treated like a misbehaving toddler. Someone shouting at you for having a biscuit is not a catalyst for lasting change. It's the catalyst for you to still eat the biscuits but probably just hide it from who shouts at you. Instead let's look at the why's behind some of your food choices & see how we can make some positive changes.

4 - Don't start 2026 with another fad diet. There's always a new, fancy, ground breaking "diet" that promises FINALLY this is the answer. It's not. You've tried them before. The basics stand the test of time.

5 - A complete overhaul of food in your fridge & recipes you swear you'll finally make is a great idea until routine, normality and life stress kicks in and we fall back to the habits we have always had. Instead try to zoom in on just ONE or TWO small changes that you really feel you can be consistent with. It sounds like its not enough but I guarantee it will make you more progress than a huge overhaul ever will.

Loveyou

27/12/2025

Creamy italian sausage and butterbean stew.
Between four it's roughly 360 calories a portion, 19g protein and 8g fibre.
We are the whole pan between the two of us with zero regrets.... Delicious!

It's the perfect way to use up any veggies you have lying in the fridge to create a bowl of goodness that also feels indulgent and comforting.
It couldn't be easier to throw together, less than twenty minutes and minimal dishes - ideal for this time of year. See the bottom of the post for some handy swaps.

1 - Remove the casings from the sausages and brown them in the pan in a dash of olive oil. Once broken and starting to brown dump in all of your garlic, sage and veggies (I went for chopped shallot, chopped celery and a whole packet of cabbage, leek and cavolo nero that needed used up but any onion would work as a base and things like brocolli, spinach, peas, kale or even sprouts would be ideal veggie options here!).

2 - Let the veg soften for ten mins then add in 400ml of chicken stock, your drained butter beans, a hefty teaspoon of mustard and a hefty tablespoon of light cream cheese. Salt and pepper to taste. Let that simmer away for five to ten mins, if you want to thicken the sauce up add some flour (I like mine soup-like).

3 - Once simmered and looking good, top it with a layer of parmesan and bang under the grill for five minutes to crisp up and melt the cheese. If I was feeling super indulgent I'd have absolutely used up some leftover Christmas cheese here to really form a super cheesy crust.... But we wanted something a bit lighter 😉

Once melted and crisped up just divide into bowls and top with extra parm and black pepper. Done.

Handy swaps :-
- Any type of sausages would work here or even mince would be fab.
- Any green veggies go, that's the beauty of the dish. Frozen peas, brocolli, kale, spinach, cabbage, cavolo nero, sprouts.... Chuck it in!
- If you don't like butterbeans you could use chickpeas or potatoes even swap to a grain like brown rice or some pasta. Just be conscious that the starch will soak up a bit more liquid and make it thicker so if needed just add more stock/water to loosen

Save it and let me know if it hits the spot!

18/12/2025

We don't turn to supplements because we are lazy. At least not in the majority of my experience working with women who are worried about their health.

We turn to supplements because our cup of stress is monumentally overflowing so the easiest thing to take out to make room is the stuff that takes time for ourselves.

Working. Kids. Communicating with colleagues. Family commitments. Looking after everyone else. Future worries. Maintaining our relationships/friendships. Lack of sleep. Household admin. Cooking from scratch. Eating healthy. Exercising. Getting some fresh air.

If our cup is overflowing with tasks to do what are the first ones to get thrown out to make room? Probably working out, cooking from scratch, planning our meals around healthier choices. Because we are SPENT. It's not like we can sack off work for a month, it's not like we can stop taking care of the kids and/or family members, it's not like we can stop worrying about all the daily tasks that need to get done in order for our life to not blow up. What we DO sack off is the stuff for us.

Whenever I've done a presentation on women's health the bit that everyone's ears really perk up at is the recommended supplements part. They are about 1% of what would actually make a difference to our health & fitness goals.

It's not that we don't want to work out or eat better we just don't have the time or mental capacity to engage with it. So when a shiny bottle pops up on our social media feed that promises us the same benefits as finding that time to be exercising & eating healthy and it takes 3 seconds to pop the pill, I get why we get suckered in.

It's not laziness. It's being pulled from pillar to post in every other aspect of life.

So what can we do about it?

Firstly (and rationally most of us probably know this) that magic electrolyte, ashwaganda, she-atine combo pill is absolutely not the one. It won't give you the same outcomes as the stuff we know works (exercising, eating real food, sleeping enough). It will however cost you £££ for the privilege of finding out that it's nonsense - so hopefully this post saves you money.

Secondly, let's drop the barrier of expectation to be perfect and scale it back. If you can't find the time to be exercising for an hour then please know that 20 minutes is ABSOLUTELY good enough. You can make progress, you can gain fitness, you can build muscle mass and you can obtain the benefits of exercising even in short durations.

If you don't have the time to prep your meals ahead of time then filling your fridge up with some healthier convenience foods can remove the time barrier but still tick the health box (see my previous post on convenience foods).

Pre-prepared veggie trays, marinated meats, frozen fruit and veg? If leaning into "convenience" means you eat a meal containing protein and fibre vs feeling like you have to stand and chop, peel, cook and distribute into boring little tupperware tubs in order to be healthy then I'm here to say GET THE MICROWAVE VEG.

Scaling back even further, if you're chained to a desk and you cover about 54 steps all day then parking further away when you go to the shops, breaking up a working day with ten minute walks or even just doing a ten minute simple AF bodyweight movement routine at some stage in the day is still absolutely better than nothing. It feels like it's pointless right? It feels like if we can't be perfect then what's the point at all. But I promise it makes a huge difference and not only that but a MUCH bigger difference than any pill or sachet.

You're not lazy. You're probably just spent. But the magic isn't in a supplement.

I know that's annoying, I know that's boring, I know it's a killjoy, but I'm here to be honest (and hopefully stop you from shedding a fortune on a load of nonsense). And if it changes and they bring out a pill that does the job I'll be the first one to let you know, I promise!

17/12/2025

If COVID (and briefly having to coach entirely online) taught me anything it's that face to face coaching is where my heart lies.

I love meeting with my clients, I love delving into the nitty gritty of their nutrition, habits, triggers, solutions and working to break free from old dieting patterns and establishing new, healthy, sustainable ones.
I love the intricacies of coaching, how different we all are and ultimately really listening to what the client needs.

I'm not saying it can't be done online, but for me (having 13 years of it under my belt) it's face to face that creates an environment where magic can happen. That's where I believe I provide the most value and that's where you'll find me full time 🤓

So, I'm essentially just posting without a ring light, without a polished, edited video and absolutely without a real point (because I'm conscious I've not actually posted in a month 😬) to just showcase that real world, face to face, individualised coaching is where you'll find me in my element and it's where I've been living this last month.
From workshops to consultations to coaching.

That being said I'm also aware it's 2026 so my social media needs some nourishing too. There are more grid recipes, more debunking myths and more tips/hacks to hammer your nutrition in the pipeline...

Promise 👀🧠