FS Nutritionist

14/02/2023

The perfect dessert for Valentine's day. Whether you're planning to spend Valentine's day with your loved ones or on your own, chocolate on the menu is a must!

The best chocolate brownies recipe. With crispy edges and rich chocolate flavor, these homemade brownies will make everyone happy.

03/02/2023

New article on my website - Let's dive into all things diet and immune system!

We all know that a well-balanced diet provides us with a mix of all the nutrients and micronutrients we need, can support our immune system.

17/01/2023

📣CARBOHYDRATES TO PERFORM 🍝

👉🏻If your goal is to optimise your training and performance (while staying healthy❗️), getting enough carbs is essential.

There are 3 major things to consider:

1️⃣The importance of carbs: understanding why they aid your performance is cruciale if you don’t want to end up underfuelled and hit the wall!

2️⃣Type of carbs: are they high in fibre and nutrient dense or low in fibre providing a quick source of energy?

3️⃣Timing of carbs: how long do you have before training/performing? Think about this and which type of carbs to choose from.

Have a look at the infographics for more information and details. This is just a summary and there are other aspect to consider, such as QUANTITY which is 100% individual!😉

Feel free to DM if you have any question or pop a comment below.

05/01/2023

Who can I trust when it comes to seeking nutrition advice? Discover who can give nutrition advice in the UK.

04/01/2023

My tips if to help you navigate Veganuary

If you are considering joining the Veganuary movement this year, here are some helpful nutrition tips - swipe the infographic to read.

I must add that, if Veganuary doesn’t feel like a good idea for you because it adds more stress to your life or you feel the pressure of joining the mass, it’s important to do what’s feels good for yourself.

You can also try with a more flexible approached by adding every now and then more plants and reducing animal-based foods without going fully vegan. There’s no need to put a label to your diet if you don’t feel comfortable to.

If you need some recipes inspo, scroll my feed and you will find nutritious, delicious and cheap recipes to try.

20/12/2022

✨The festive period can be hard to navigate and can bring some anxiety, fear or stress around food for many.

➡️Swipe the infographics for 8 tips on how to navigate this time of the year and share them with your family.

I believe this is a It’s a great time to remind ourselves that:

🎄feeling out of control around food is often the result of over restriction and/or control. Giving yourself permission to listen to your body and enjoy the foods you want (but also say no to that which you don’t want), all while eating a little different than your daily meals, can bring so much more calm and joy over this time.

🎄food is much more than just fuel or nutrient (you may have heard this a lot!). It bring joy, special memories, tradition and connection with others. It has an important influence on our overall physical and mental health.

🎄keeping our daily routine is important. Try to avoid skipping meals (especially breakfast) if you planning a big family lunch. There is no need to skip meals even if your meals or portions sizes will look a little different this time of the year. Focus on nourishing your body with nutritious meals and snacks. Don’t forget to stay hydrated.

🎄resting is essential and often underrated. Try to give your body permission to rest and give it what is needed. Even if you are not working out as much as you are used to, you still need nourishment.

🎄our bodies are clever and smart, they know what to do and a few days of eating differently won’t cause any “harm”. It’s just a fraction compare to the overall year.

✨If you are struggling, you are not alone. Reach out to a health professional to help you navigate your relationship with food.

02/12/2022

🎄Food comments 🎄

With families starting to gather together to celebrate the upcoming holidays, receiving unwanted food (or body) comment has become a hot topic among my clients.

Having people judging you about the type or portion size of food you are eating (or not!) can leave you feeling ashamed or embarrassed. It can be hard to know how to respond.

✨Remember: you do you! Your food choices and what or how much you decide to eat are nothing to be ashamed of. You DON’T have to justify to anyone else - you know your bodies, your needs, your values or food preferences.

What other people think about your food decision doesn’t matter and it’s perfectly okay to have things you do want.

Sometimes people comments out of inner believes (hello diet culture!) or because of their own insecurities, but don’t let them get to you.

⛔️Your body, your business.

14/11/2022

PCOS is a common endocrine disorder, affecting how an individual's ovaries work and impacting a range of hormones. Some of the characteristics of PCOS are: irregular periods - the ovaries do not release eggs (ovulation) regularly; excess androgen - there is an excess of "male hormones" resulting in excess facial and body hair; polycystic ovaries - the ovaries are enlarged and contain numerous sacs filled with fluid (follicles) surrounding the eggs....

PCOS is a common endocrine disorder, affecting how an individual’s ovaries work, impacting a range of hormones. Some of the characteristics of PCOS are: irregular periods – the ovaries …

11/11/2022

💪🏻🍌Eating during your workout? Let’s see why.

Focusing on what to eat before or after a performance is vital, but have you ever thought about fuelling your body during your training sessions?

⏰ If you have multiple classes with short breaks (dancers, I’m talking to you 😉) or your training sessions last longer than 60-90 minutes you may want to think about intra-workout nutrition. It is likely that past the 90 minutes your fuel stores (glycogen=carbs) start to run out ➡️ Running out of fuel means decreased performance, earlier physical and fatigue.

Eating some simple and easy to digest carbs during your sessions can be helpful to otpimise your performance, by:
🟢 keeping your energy levels up
🟢 supporting strength, power and concentration
🟢 reducing perception of fatigue
🟢 maintaining steady blood glucose levels.

The amounts needed will vary, depending on intensity and duration.

📣It takes some trial and error to find what works best for you and for youd body to get used to (GI issues...). Therefore, it's important to try new foods and supplements during your training to avoid unpleasant outcomes during big events.

NOTE: as you can see from the 4th slide, you don't necessarily have to eat solid food - there is a whole range of options and brands to choose from (my list is not exaustive).