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Masters Degree awarded Nutritionist Marta Holman. Helping people live a healthier life

Good nutrition, or the lack of it, is being recognised more and more as a significant contributor to chronic illnesses, poor sleep, stress, children`s behavioural disorders, fatigue, digestive issues, skin conditions and the list goes on. It does not have to be this way!......Being a slave to a bottle of pills is not the only option! Every person is beautifully unique and their nutritional needs are equally diverse. By taking the time to know and understand my clients fears, issues, concerns and objectives , I am able to provide them with personalised nutritional support to help them achieve their goals. I am Marta Holman a Masters degree qualified Nutritional Therapist and I am passionate about your health, happiness and well being, just get in touch if you want help.

08/03/2026

Happy International Women’s Day! 🌸

Today we celebrate the strength, resilience and brilliance of women everywhere.

Nourishing our bodies with real, wholesome food is one of the most powerful ways we can support our wellbeing. So today I’m sharing one of my favourite simple, healthier dessert recipes — perfect when you want something delicious and home-made with a few ingredients. It can also easily be made gluten-free.

Simple Baked Cheesecake

Ingredients:

•1kg cream cheese
• 3 eggs
• 1 pack of powdered custard
• 1 tsp vanilla extract
And sweetener of your choice. I used condensed milk - about 80-100 grams. Maple syrup, honey or blended dates would work too
• Optional base: crushed gluten-free biscuits mixed with a little melted butter. I decorated mine with melted dark chocolate mixed with a little bit of single cream and pistachio paste.

Method:
Preheat oven to 165°C.
If using a base, press the biscuit mixture into a lined cake tin.
In a bowl, whisk together the cream cheese, eggs, sweetener, powdered custard and vanilla until smooth.
Pour mixture into the tin.
Bake for 80 minutes until set.
Allow to cool before serving. Enjoy!

Simple ingredients and absolutely delicious.

❤️

07/03/2026

Friday night: no wine… just puppy cuddles 🐶

And guess what happened?

*Better sleep
*Lower resting heart rate
*Waking up feeling refreshed

The interesting thing for me is… I drink very little anyway, but when I do, my always shows the same thing:

• My resting heart rate jumps up
• My sleep quality drops
I also feel more hungry than usual the next day and crave sugar.

So it really got me thinking… is it actually worth it? Well, sometime is may be😆

During menopause our hormones are already on a bit of a rollercoaster. Adding alcohol into the mix can make things harder for our bodies to regulate.

Alcohol can:

• Disrupt sleep (even if it makes you feel sleepy at first)
• Increase night sweats and hot flushes
• Raise resting heart rate and stress hormones
• Affect blood sugar balance and promote weight gain
• Put extra pressure on the liver – which is already working hard to process hormones

When we skip it for a few days, our body often thanks us with deeper sleep, better recovery and more stable energy.

If you are navigating menopause, sometimes the smallest changes can make the biggest difference.

So I’m curious… have you noticed the same with alcohol and sleep or heart rate?

28/02/2026

Lazy, sunny Saturday… the day before I turn 46 ☀️

Cottage cheese waffles
Good coffee ☕
A strong gym session 💪
Beach walk breeze
Local bakery stop 🥐
Beef rengang slowly cooking (in the Thermomix, of course 😅)
Champagne chilling in the fridge 🥂
And maybe a cheeky Aperol Spritz later

Facebook just reminded me of my 40th birthday… right before lockdown.. Wow — that feels like a lifetime ago!

So much has changed. So much has grown.
And yet, it’s still the little things that mean the most.
Little moments. Slow weekend.
Health is wealth 🤍

Grateful for simple pleasures, a strong body, a calm mind… and another year around the sun.

🌳💰💯

26/02/2026

Two years ago, I started my CrossFit journey at CrossFit — and I’m still learning.

My technique isn’t perfect (far from it some days 😅), but it has improved — and it can only keep improving.

At nearly 46, I’m stronger and fitter than I’ve ever been. Not because I was perfect. Not because I was always motivated. But because I kept showing up.

Here’s the lesson:

✨ Don’t expect quick results.
✨ Motivation comes and goes.
✨ Discipline gets you to your goals.
✨ Progress > perfection. Always.

Moving your body is essential for your health — physically and mentally. But if you hate the gym, don’t force it. Find something you love. Walk, dance, swim, lift, cycle — just move. Exercise shouldn’t feel like punishment. And it definitely shouldn’t be something you “have to do” because you had a doughnut.

And a little bonus? All those explosive jumps and powerful movements aren’t just about performance — they’re incredible for bone health too. Strong muscles. Strong bones. Strong future.
Keep going. Even when it’s messy. Even when it’s slow. Especially then. 💪

💯 bantregisterednutritionist

25/02/2026

Before you give up on your weight loss journey… pause.
It might not be your willpower. It might be your nervous system.

If your body is stuck in fight-or-flight mode, it will prioritise survival over fat loss.

And here’s the important part: cortisol is not the bad guy.
Cortisol is essential. It helps you wake up, focus, train hard, and respond to stress.

But chronically elevated cortisol — from ongoing stress, under-eating, overtraining, regular alcohol consumption, or poor sleep — is where problems start.

When cortisol stays high for long periods, it can:

• Increase cravings (especially sugar & salty foods)
• Promote abdominal fat storage
• Raise blood sugar & insulin levels
• Increase water retention
• Slow recovery and muscle building

Add poor sleep into the mix and it gets even harder. Lack of sleep:

• Increases hunger hormone (ghrelin)
• Lowers fullness hormone (leptin)
• Reduces insulin sensitivity
• Lowers energy for movement and training

Your body doesn’t feel safe — so it holds on.
Before cutting more calories or adding more cardio, try calming your nervous system:

✨ Prioritise 7–9 hours of sleep
✨ Get morning daylight before you reach for your phone
✨ Walk daily (especially after meals)
✨ Practice slow breathing
✨ Strength train 2–3x per week
✨ Reduce caffeine if already stressed

Fat loss works best when your body feels safe, rested and supported — not punished.

Sometimes the next level isn’t doing more.
It’s regulating more.

16/02/2026

Holiday mode: ON😁

One of the questions I often get asked is, “How do you stay healthy on holiday?”

The truth is — it doesn’t have to be all or nothing.

We are currently glamping (with the bonus of a kitchen in our tent, which makes things much easier!), so it wasn’t hard to put together a nourishing, colourful salad with plenty of protein from mackerel, feta and beans. Simple, balanced and full of nutrients. For the kids, meatballs with veg went down well too.

That said… we have also enjoyed the local fish and chips, sampled some local fudge, and had a glass of wine in front of the fire after hours of walking — which felt like the perfect treat.

For me, optimal health isn’t about restriction. It’s about balance. It’s about giving your body what it needs most of the time, so you can genuinely enjoy the extras without guilt.

Plenty of movement, fresh air, good sleep, nourishing meals — and a few mindful indulgences.

That’s real life. And that’s sustainable health.
If you would like support finding your own balance, feel free to message me.

❤️

15/02/2026

Romantic Valentine's weekend?
Nope😅
No TV.
No heating.
Just a wood-burning stove, electric blankets & us 🤍
Wet walks.
Mud everywhere.
Weather could’ve been better…
But honestly? It is perfect.
Lazy mornings.
Listening to the birds.
Kids driving us slightly mad 😅
And the best Valentine’s weekend spent exactly where we should be — together

💕

12/02/2026

Today we celebrate Fat Thursday (Tłusty Czwartek) that is what it’s called in Poland 🇵🇱. The day we traditionally eat doughnuts 🍩.

As delicious as they may look, traditional doughnuts are deep-fried in vegetable oil, so they are far from healthy (although one or two won’t kill you 😅).

If you would like a lighter, healthier alternative, try my baked cottage cheese doughnuts — high in protein and gluten-free.
Because celebrating and nourishing your body can go hand in hand.

Ingredients (makes 5 doughnuts):

200 g cottage cheese
2 large eggs
3 tbsp coconut sugar or other sweetener
45 g coconut flour
1 tsp baking powder
1 tsp vanilla extract
Pinch of salt

Method:
Preheat oven to 180°C (160°C fan). Lightly grease a doughnut pan.
Blend the cottage cheese until smooth.
Whisk eggs, coconut sugar, vanilla, and salt. Mix in the cottage cheese.
Stir in coconut flour and baking powder. Let sit 2–3 min to thicken.
Spoon into doughnut pan. Bake 18–22 min until golden.
Cool slightly before removing and enjoy! I was going to coat them in dark chocolate but had a plain one instead!

🍩

11/02/2026

Trying something new in the kitchen today.

I absolutely love saag aloo, but I’ve never actually made it myself before. So of course… I asked my Thermomix (he can cook anything, by the way 😉). I selected the paneer option but swapped it for tempeh, as I had some that needed using up.

The photos aren’t the prettiest for social media… but it was honestly delicious!

If you have never tried tempeh, it’s a traditional fermented soybean product. Unlike tofu, it’s made from whole soybeans that are naturally fermented and pressed into a firm block, giving it a slightly nutty flavour and firmer texture.

Nutritionally, it’s a fantastic food:

✔ High in plant-based protein
✔ Rich in fibre
✔ Naturally fermented (supports gut health)
✔ Source of iron, calcium & magnesium
✔ Low in saturated fat

Paired with spinach, garlic, ginger and anti-inflammatory spices, this turned into a beautifully nourishing, gut-friendly dish.

If you are intrigued about the Thermomix, I run online demos — just drop me a message and I’ll happily show you what it can do 😊

10/02/2026

LIVER: YAY or NAY?
Be honest — which camp are you in?

Liver is one of those foods I know is incredible… even though I used ti dislike it.
Now? I don’t mind it at all, especially when it’s cooked right.

How I eat it: fried with onions and apples.

Why liver is a nutritional powerhouse:

• One of the most nutrient-dense foods you can eat
• Rich in vitamin A (cell renewal, skin, immunity)
• Packed with B12 & folate (energy, brain & nervous system)
• High in iron (oxygen transport, fatigue support)
• Excellent source of choline (liver & brain health) hugely overlooked in preconception and pregnancy
• Contains zinc & copper (immunity, hormones, metabolism)

Quality really matters with liver, choose grass-fed or organic where possible.
I buy it from Pipers Farm (now Edenmoor) -£10 discount code in comments. Tip: you don’t need it every day — even once a week can make a difference.

So… LIVER — yay or nay?
Have you tried it cooked well… or are you still traumatised from childhood? 😄

25/01/2026

Wet winter walks🌧️ Cold air, muddy boots, rosy cheeks… and that deep craving for something warm afterwards.

This is the season for soups, stews, roasted roots and slow-cooked comfort.

Not because salads and raw veggies are “bad” — but because in winter they can actually work against you.

Cold foods + cold weather = your body has to work harder to warm itself up. That extra stress can crank up cravings, slow digestion, and leave you feeling unsatisfied… which often leads to more snacking and easier weight gain.

Warm, seasonal meals help:

💫support digestion
💫keep blood sugar steadier
💫leave you feeling full and nourished

So if you are craving cosy carbs and cooked veg right now — listen. Your body knows it’s winter.

Eat with the season, warm yourself from the inside, and enjoy those soggy walks.

This is my winter salad version: home-made chicken bone-broth with grated veggies + fresh chopped herbs.

15/01/2026

Today marks a big milestone for me: 12 months without a period — officially menopause! ✨

As a nutritional therapist, I feel so lucky to say I’ve had no symptoms including no belly weight gain. In fact, at nearly 46, I feel stronger, fitter, and healthier than ever. I really hope it continues this way! 💪

No meds — just optimal nutrition + daily supplements. Here’s what I do every single day to feel my best:

Start the day with a protein-rich breakfast (at least 30g protein) + fiber from food + supplement. I use zinobiotic fibers.

Move my body daily: strength training 3-4x/week at , daily walks — some with a 16kg weighted backpack

Supplemements: balance oil, multi and gut powder (daily-Zinzino Health Protocol) + collagen (10 days a month), vit D when needed

No skipping meals, no fasted workouts (used to do them, not for me anymore!)

Early bedtime — usually around 9:30pm

Optimal hydration, no fasting but last meal at 5pm most of the time

Protein + fiber at every meal

Minimal alcohol, no ultra-processed foods

Menopause doesn’t have to mean slowing down — with the right nutrition, movement, and lifestyle, it can be a thriving, empowering phase of life. 💛

Today's home-made lunch: cauliflower soup with added fiber, creatine and gelatin, topped with lots of fresh herbs. Every meal is an opportunity to support our health, energy and longevity.

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M206XD

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