Elle Rock Nutrition

09/06/2025

Wondering what actually counts as a portion of fruit or veg? 🍓🥦 You're not alone! Here's a clear look at portion sizes to help you hit your goals with confidence.
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The UK’s ‘5 a day’ is a solid starting point—BUT did you know that aiming for up to 10 portions daily can SIGNIFICANTLY REDUCE your risk of heart disease, stroke, and even some cancers? Not to mention BETTER digestion, stronger immunity, and feeling your best overall. 🌟⠀
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We often underestimate portions and miss out—or overestimate and feel overwhelmed. That’s why I’m sharing this visual to help you know exactly what counts.⠀

⚠️Aim for MORE vegetables than fruits and IF you do decide to drink juice consider diluting it with water, to help balance blood sugar/insulin levels!

📌 SAVE THIS POST to refer back to—and if you find it helpful, connect with me for more nutrition guidance!

Build your plate with ease and purpose? Let’s go! 🍽️✨"⠀
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07/04/2025

👶💖 It's World Health Day 2025, and we're highlighting the beautiful and critical connection between maternal and newborn health. Ensuring the health and well-being of mothers and their newborns is paramount.

👉🏾👉🏾👉🏾Discover essential nutrients for a healthy pregnancy: [https://ellerocknutrition.com/top-nutrients-for-a-healthy-pregnancy/]

Mothers transfer essential nutrients to their babies during pregnancy for healthy growth, which can sometimes leave mum at a deficit. Thus, it is important that the mother's diet has an optimal nutrient intake for both her and her baby. Here are some key nutrients required to maintain mother and bab...

28/02/2025

FREE Nutrition Workshops: GUT HEALTH & FITNESS Hacks!

Want to improve your health and performance?

Join me for two free workshops in Tottenham!
Learn 6 gut-boosting strategies and 7 fat loss/muscle gain hacks.

March 1st & 2nd, 2025, 2-3 PM. Limited spaces.

Organised by Medical Aid & Textile Recycling For Africa Cause (MATRAC)
Contact 07490 133 413 or delsonswalu@hotmail.co.uk to register.

Rochelle 💚,
BANT Registered Nutritionist®

04/02/2025

This , let’s talk about the power of nutrition in lowering cancer risk. While no single food is a magic bullet, the way we nourish our bodies can SUPPORT HEALING and REDUCE INFLAMMATION—both key factors in LONG-TERM HEALTH.

🌿 Eat more of:

- Antioxidant-rich foods (berries, leafy greens, turmeric)

- Healthy fats (olive oil, nuts, omega-3s)

- Gut-supporting fibre (veggies, flaxseeds, fermented foods)

- Blood sugar-balancing meals (protein, healthy carbs, no ultra-processed foods)

Small, daily choices add up. Nourish your body, support your health.

💃🏾💃🏾💪🏾💪🏾💚 Ready to FEEL truly REVITALISED? Join Nourish and Flourish with Elle Rock for practical tips, promotions and expert insights on your wellness journey. SUBSCRIBE NOW - link in bio💚💃🏾💃🏾 💪🏾💪🏾

31/01/2025

Thank you for sharing my recommendations, Nutritionist Resource! I’m glad to have contributed to provide practical, evidence-based advice on stabilising blood sugar.

It’s always rewarding to collaborate on efforts that help others make informed, healthier choices 👍 .

Want to feel your best? Steady blood sugar levels are key! From magnesium and vitamin D to easy swaps for refined carbs, find out how small diet changes can make a big difference for your health >> https://ow.ly/gebt50U4nmM

16/12/2024

You know I like a vibrant plate of Caribbean flavours: salad, plantain, tangy pickle, a little swordfish (a rarity), and some delicious mahi-mahi. 🤤

A true nutrient boost with omega-3s, vitamins, and antioxidants.

That said, tbh swordfish is high in mercury, so it’s best as a rare indulgence. Mahi-mahi, however, is a lean, heart-healthy option.
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29/07/2024

It’s an honour and a privilege to share my experience and inspire the next generation of nutritional therapy practitioners. This is my story.

I still hold fond memories of my PgDip graduation nearly a decade ago. I remember feeling immense gratitude for the knowledge and experience I had gained, combined with excitement and hope for the future ahead. The story continues.✒️

Introducing Rochelle Hi, I’m Rochelle, a Nutritional Therapy Practitioner registered with the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary and Natural…

24/07/2024

Ready to transform your health like Su? Start your journey today and find yourself leaving a review just like this one in the next few months! 🌿

➡️ Comment "TRANSFORM" norm to arrange your FREE chat!

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💚 Thank you for this wonderful endorsement, Su!
Your honest words resonate deeply with me (and I'm sure) everyone else reading them. I’m thrilled that our work together has been truly helpful to you and that you’re now on a healthier path! Thank you for the leap of faith.

⬇️🌟 Full Client Testimonial 🌟⬇️
"I would definitely recommend Rochelle! I was sceptical at first about seeing a nutritionist at all (a friend paid for a session) but was completely won over by her knowledge, advice and dedication.

It has been incredibly helpful for me I have food intolerances, which were making me ill both physically and a bit depressed, I can now see a way forward! She puts such a lot of work into your health action plan and involves you in the decision making. Rochelle is very kind, enthusiastic and professional, worth every penny!"

💫Su, Newham
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22/07/2024

Thank you, Nutritionist Resource, for publishing MY nutrition support for urinary incontinence ARTICLE! 😊

I hope my advice on this important and often "taboo" topic, which affects an estimated 1 in 3 people in their lifetime, will help many. 🙏🏽💪🏽

Nutritional Therapy Practitioner Rochelle explains more about how nutrition can help with bladder control problems

04/02/2024

The Impact of Exercise on Cancer Risk Reduction, Resilience and Recovery! 🚴‍♂️ 🏃‍♀️ 🏊‍♂️

Imagine a ‘medicine’ that’s associated with a relative RISK REDUCTION of breast, colorectal or prostate CANCER by up to 50%?! Guess what? It’s not a pill and it’s FREE!
It’s Exercise!
Moderate-Intensity Physical Activity – it’s as simple as getting your heart rate up and breaking a sweat. Begin with small steps and watch the benefits unfold. 🚲 🏃‍♀️ 🏊‍♂️

Exercise isn’t just important for the risk reduction of cancer as mentioned above; it’s a lifeline for individuals fighting it! ...
See more on my short blog post [link in bio]


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03/02/2024

Your Body’s Messages: Signs & Solutions for Nutritional Imbalances! 🚨🌿

Your amazing body can be humbly likened to a finely tuned machine – when nutrients are off balance, it speaks up! Let's dive into signs, possible causes, and potential fixes for a healthier, balanced life.
Here's a snapshot of what's covered in my new blog post on my website - blog link in bio.

🚨Mood Swings & Irritability🚨
- Causes: Blood glucose sugar fluctuations, omega-3 deficiency, low serotonin, dehydration.
- Solutions: Regular meals, omega-3 foods, hydration, joyful activities.

🚨Digestive Distress🚨
- Signs: Bloating, irregular bowels, indigestion.
- Causes: Low fibre, food intolerances, gut imbalance, stress.
- Solutions: Boost fibre, fermented foods, manage intolerances, probiotics, mindful eating.

🚨Eye Twitching🚨
- Causes: Low magnesium/potassium, high stress, fatigue.
- Solutions: Magnesium foods, stress relief, quality sleep, consult if persistent.

🚨Fatigue & Low Energy🚨
- Causes: Inadequate nutrients, dehydration, poor sleep, health conditions.
- Solutions: Balanced diet, hydrate, quality sleep, consult a healthcare professional.

Your body speaks, don't ignore it! Recognise signs, address imbalances, and consult a pro for a tailored plan.

I'm here to guide you –

Blessings,
Rochelle BSc(Hons), PgDip x
Elle Rock Nutrition

BANT Registered Nutritionist® | (group work, teaching)
Registered Nutritional Therapy Practitioner RCNHC MBANT | (1:1 clinical nutritional therapy practice)

22/01/2024

“The cure of many diseases is unknown to physicians . . . because they are ignorant of the whole.
For the part can never be well unless the whole is well.”
— Plato


The health status of a specific part of the body depends on the overall well-being of the ENTIRE body. A HOLISTIC approach to health is crucial for successful health interventions.


Focus. Mission.