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Bianca's Fuel-Good Meal Plans, Newport (2026)

13/01/2026

Anti-Inflammatory Cubes
Chronic inflammation is at the root of so many health concerns. While some inflammation is natural, too much can quietly wear you down over time. That’s where food as medicine comes in.

Ingredients (12–16 cubes):

1 cup fresh pineapple chunks(rich in bromelain, reduces inflammation)

1 inch fresh ginger root, peeled(anti-inflammatory, digestive support)

Juice of 1 lemon (alkalizing, vitamin C)

1 tsp turmeric powder(or ½ inch fresh turmeric root)

Instructions:

Blend each ingredient (black pepper-optional)until smooth, adding a little water if needed.

Pour mixture into an ice cube tray.

Freeze until solid.

How to use:

* Drop 1–2 cubes into hot water for a soothing tea.

* Add to smoothies.

Check with your healthcare provider before trying new ingredients.~~

03/01/2026

🩸 Ladies, do you eat accordingly to your needs when you’re on your period?

We’re taught how to manage our cycles with products, but we’re rarely taught how to fuel them. If you’ve ever felt "wiped out," dizzy, or like your legs are made of lead during your period, your body isn't just being difficult—it’s actually running out of "supplies."

Here is why your menu matters during "that time of the month":

1. The Oxygen Delivery Team (Iron) 🥩
When you bleed, you aren't just losing fluid; you’re losing Iron. Iron is what carries oxygen to your brain and muscles.

The Problem: Low Iron = Extreme Fatigue and "Brain Fog."

The Fix: Red meat, liver, spinach, beans, and fortified cereals. This "restocks the warehouse" so your energy can return.

2. The "Unlocker" (Vitamin C) 🍊
Did you know that plant-based iron (like the kind in spinach or lentils) is "locked"? Your body struggles to absorb it on its own.

The Fix: Always pair your iron-rich food with Vitamin C (a glass of orange juice, peppers, or berries). It acts as the "key" that unlocks the iron so your body can actually use it!

3. The Muscle Relaxants (Potassium & Magnesium) 🍌
Cramps and "twingey" abdominal pains are often just muscles that are struggling to relax.

The Fix: Bananas and Dark Chocolate. Bananas are packed with potassium to help muscles function, and dark chocolate (70%+) is high in magnesium, which helps the uterus "let go" and stop cramping.

4. The "Energy Blockers" (Tea & Coffee) ☕
This is the one nobody tells us! Tea and coffee contain tannins that actually bind to iron and carry it out of your body before you can absorb it.

The Tip: If you’re eating a high-iron meal, try to wait an hour before having your cuppa. Give your body a chance to grab the nutrients first!

5. Healthy Fats for Healing (Omega-3s) 🐟
Hormonal shifts can leave us feeling "inflamed" or make our skin extra sensitive and prone to irritation.

The Fix: Oily fish like salmon or mackerel. Think of it as an "internal moisturizer" that helps your body repair and stay resilient.

The Bottom Line: You wouldn't expect your car to run without fuel, so don't expect your body to perform at its best without the right nutrients.

What’s your go-to "period comfort food"? You might find your cravings for a steak or a piece of chocolate are actually your body’s way of asking for help! 👇

28/12/2025

The Green Glow
A refreshing, fiber-rich smoothie to keep your energy stable.

Ingredients:
1 cup Unsweetened Almond Milk
1 scoop Vanilla Protein Powder (or 1/2 cup Greek Yogurt)
1/2 Banana (frozen makes it creamier)
1 large handful Fresh Spinach
1 tbsp Chia Seeds
Optional: A few ice cubes for texture

Instructions:
Add the almond milk to your blender first (this helps it blend smoother).
Add the protein powder, banana, spinach, and chia seeds.
Blend on high until the spinach is completely pulverized and the mixture is vibrant green.

24/12/2025

Confessions of a "Forgetful" Nutritionist: Why I stopped following the "3 meals a day" rule. 🛑🥑

For a long time, I felt like a bit of a hypocrite.
As a trained Nutritionist, I was taught the "Gold Standard": eat 3–6 small meals a day to "stoke the metabolic fire" and keep blood sugar stable. I even gave this advice to my clients, genuinely believing it was the professional thing to do. My motto was essentially "do as I say, not as I do."

But here’s the truth: I never did it myself. I’ve always been someone who eats only when I’m actually hungry—which often means just once a day. I’d "forget" to eat, go to the shop daily to see what I "fancied" for my one meal, and follow my instincts rather than the clock. I honestly thought something was wrong with me. I felt guilty for not following the very rules I was taught to provide.

I was wrong. My body was right.
The science has finally caught up to what our bodies have known for millennia. Here is what I’ve realized:

✨ The Metabolic Switch: Constant grazing keeps insulin high, which can actually block fat burning. By eating less frequently, I’m allowing my body to switch from burning sugar to burning stored fat.

✨ Autophagy (Cellular Cleaning): When we stop digesting for a while, our cells start "housecleaning," repairing damage and boosting longevity.

✨ Intuitive Nutrition: My daily trip to the shop isn't being unorganized—it’s responding to what my body is asking for. If I fancy a steak, I likely need the iron. If I want a huge salad, it's the micronutrients.

✨ Hunger isn’t an Emergency: We’ve been conditioned to fear a growling stomach, but that’s often just our body being biologically efficient.

The takeaway?
The "3 meals a day" rule is a tool, not a law. If you are someone who naturally gravitates toward one or two meals a day, stop feeling guilty. You aren’t "forgetting" to eat; you are likely metabolically flexible and in tune with your biology.

As a nutritionist, I’m officially retiring the "Do as I say" era. I’m finally trusting the instinct I’ve had for a long time—and my body has never felt better. 🏃‍♀️✨

22/12/2025

The 'Basics' aren't always easy, but they are essential. 🧠✨

As a mentor, I’ve found that #10 (Disconnected from yourself) is often the root cause of the other nine. When we lose touch with our 'why,' we stop caring about our sleep, our food, and our time.

Mental wellness starts with the small choices we make between 7 AM and 10 PM. If you're feeling overwhelmed today, look at this list. You might find that your 'stress' is actually a signal from your body asking for a walk, a vegetable, or a break from the screen.

Be kind to yourself, but be disciplined with your habits.

16/12/2025

🥗 The 5-Minute "Holistic Harmony" Chickpea Salad Bowl

This recipe requires minimal chopping and leverages pre-cooked/canned ingredients for ultimate speed.

🛒 Ingredients (Serves 1)

The Core
1 cup Baby Spinach (or mixed greens)
1/2 can (approx. 7 oz) Chickpeas (Garbanzo Beans), rinsed and drained
1/4 cup Crumbled Feta Cheese (use a dairy-free alternative if needed for a vegan option)
5-8 Kalamata Olives, sliced (pre-sliced saves time!)
1/4 Avocado, sliced or cubed

The Quick Dressing
1 Tbsp Extra Virgin Olive Oil
1/2 Tbsp Lemon Juice (bottled is fastest!)
1 tsp Dijon Mustard
Pinch Sea Salt and Black Pepper

The Optional "Boost" (for the Hub)
Sprinkle H**p Seeds or Sesame Seeds
A few Sundried Tomatoes (packed in oil, drained)

👩‍🍳 5-Minute Instructions
Prep the Base: Place the spinach in your bowl. Add the olives and the sliced avocado.

Make the Dressing: In a small jar or directly in a cup, combine the olive oil, lemon juice, Dijon mustard, salt, and pepper. Whisk or shake vigorously until slightly emulsified.

Add the Stars: Add the rinsed chickpeas and the feta crumbles to the salad bowl.

Assemble & Drizzle: Pour the dressing evenly over the ingredients in the bowl. Give the salad a quick toss (or just mix gently with your fork/spoon before eating).

Garnish: Sprinkle with hemp/sesame seeds and the sundried tomatoes (if using).

✨ Why It's Fuel-Good (Holistic Harmony)

Protein & Fiber: Chickpeas provide plant-based protein and fiber for sustained energy and digestive health.

Healthy Fats: Avocado and Olive Oil offer monounsaturated fats, great for brain health and feeling satiated.

Micronutrients: Spinach is packed with iron and vitamins, supporting overall vitality.

Gut Health: The fiber contributes to a healthy gut microbiome.

13/12/2025

🍎 Baked "Soul" Apples with Cinnamon & Walnut Crunch

A warming winter ritual that fills your kitchen with the scent of comfort.

This recipe transforms the humble apple into its own dessert bowl. By baking the apples whole, we soften the fibers (making them gentle on digestion) and release their natural pectin. The filling provides healthy fats from walnuts and caramel-like sweetness from dates, so you don't need piles of refined sugar.

Prep time: 10 mins | Cook time: 40 mins | Serves: 4

The Ingredients
4 Large Apples: (Varieties like Granny Smith, Braeburn, or Honeycrisp hold their shape best).
½ cup Walnuts: Roughly chopped (rich in Omega-3s).
¼ cup Medjool Dates: Pitted and chopped (nature's candy).
1 tsp Cinnamon: The ultimate warming spice.
¼ tsp Nutmeg: For that deep winter flavor.
1 tbsp Coconut Oil or Butter: Melted.
½ cup Water or Apple Cider: (For the baking dish).
Optional: A drizzle of maple syrup if you prefer it sweeter.

The Method
Preheat: Set your oven to 180°C (350°F).
Prepare the Vessels: Wash the apples. Using an apple corer or a paring knife, carefully remove the core and seeds.

> Important: Do not cut all the way through the bottom! leave about 1-2cm at the base so the yummy juices don't leak out.
Create the Soul: In a small bowl, mix the chopped walnuts, dates, cinnamon, nutmeg, and melted oil/butter. Stir until sticky and combined.

Stuff: Spoon the mixture tightly into the hollow center of each apple. Pile it high—it looks beautiful when it spills over slightly!

Bake: Place the apples upright in a baking dish. Pour the water (or cider) into the bottom of the dish (not over the apples). This creates steam to keep them moist.

The Transformation: Bake for 35–45 minutes. They are done when the apples are tender to the touch but not collapsing.
Serve: Spoon some of the pan juices over the apples before serving.

🧘‍♀️
Why we love this at the Harmony Hub:
In Ayurveda and holistic nutrition, raw apples can sometimes be cooling and hard to digest in winter. When we cook them with warming spices like cinnamon and nutmeg, we transform them into a grounding food that is easy on the tummy and soothing for the nervous system. Plus, the cinnamon helps stabilize blood sugar, preventing that post-dessert energy crash!

13/12/2025

Five minutes to feel-good fuel.
Not gimmicks, not guilt — just rituals that restore energy, one sip at a time.

This Peach & Mango Glucomannan drink isn’t a miracle.
It’s a smart tool — designed to help you feel fuller, regulate appetite, and support gentle weight loss.

Here’s how it works:
- 🍑 Glucomannan forms a gel-like substance in the stomach, promoting a feeling of fullness.
- 💧 When paired with hydration and real food, it helps reduce snacking and overeating.
- 🌿 It’s backed by science — not scare tactics.

I don’t do hype. I do clarity.
This drink is part of a seasonal toolkit I offer to clients who want to feel nourished, not punished.

✨ I work with a select number of clients each season to build rituals that fit your life.

👉 Ready to reclaim food as fuel, not guilt? Let’s talk.

13/12/2025

Five minutes to feel-good fuel.
Saturday mornings aren’t about rushing — they’re about resetting.

My ritual?
- 🌿 Ultimate Greens — a nutrient-rich blend to kickstart energy and support balance.
- 💧 Balance Oil from Zinzino — nourishing omega support for clarity and calm.

Together, they’re my way of saying: health isn’t a quick fix, it’s a rhythm.

I can only recommend this ritual because it’s simple, sustainable, and rooted in evidence.
No gimmicks, no guilt — just nourishment that carries me through the weekend with steadiness.

✨ What’s your Saturday ritual for balance?

08/12/2025

Winter wellness in a bottle.
Elderberry syrup, homemade and unapologetically potent.
Rich in antioxidants, gentle on the throat, and quietly fierce in its immune support.

This one’s for the shelf — the kind of remedy you reach for before the sniffles start.
Crafted with intention, stored with care, and now part of the Holistic Harmony Hub ritual rhythm.

Store in the fridge for up to 2–3 months.

🌿 Benefits You May Notice

Immune support: Elderberries are rich in antioxidants and vitamin C, helping fight off colds and flu.

Respiratory relief: Can ease congestion and soothe sore throats.

Energy & recovery: Supports quicker bounce-back from seasonal illness.

Anti-inflammatory: May reduce aches, pains, and general fatigue during winter month's.

🧡 How to Take It

Daily support: 1 tablespoon per day for adults (1 teaspoon for children over 1 year).

During illness: Take 3–4 times daily to help shorten duration and ease symptoms.

Always avoid giving honey-based syrups to children under 1 year.

Elderberry Syrup Recipe (Homemade)

Ingredients
- 1 cup dried elderberries (or 2 cups fresh)
- 3 cups water
- 1–2 tbsp fresh ginger root, sliced
- 1 tsp cinnamon (sticks or powder)
- ½ tsp cloves (whole or ground)
- 1 cup raw honey (adjust to taste)

Method
1. Place elderberries, water, ginger, cinnamon, and cloves in a saucepan.
2. Bring to a boil, then reduce heat and simmer for 30–40 minutes until liquid reduces by about half.
3. Remove from heat, let cool slightly, then mash berries with a spoon.
4. Strain through a fine mesh sieve or cheesecloth into a clean jar.
5. Once liquid is lukewarm, stir in honey.
6. Store in the fridge for up to 2–3 months.

02/12/2025

Over the past few days, I’ve noticed how much my mental health impacts my energy, focus, and even the joy I bring into my work. When I’m feeling low, even the projects I love—like Bianca’s Fuel-Good Meal Plans—can feel heavy.

That’s the reality many of us live with: mental health isn’t separate from our day-to-day, it shapes it. It influences how we show up for ourselves, our families, our pets, our passions, and our communities.

As a mentor, I want to remind you that there’s no shame in slowing down, pausing, or admitting you’re struggling. Sometimes the most powerful step is simply speaking to someone—whether it’s a friend, a professional, or a trusted community. Seeking help isn’t weakness; it’s wisdom.

💬 If you’ve been carrying something heavy, I encourage you to share it. You don’t have to carry it alone.

Let’s normalize conversations about mental health, because healing begins when we stop hiding.

30/11/2025

🌿 Evening Ritual: Relaxing Tea for Mindful Unwinding

After a full Sunday — whether it’s roast dinners, family time, or quiet reflection — a calming tea ritual can help soften the edges and ease you into rest.

Tonight’s blend:
Chamomile + Lemon Balm + Lavender
- 🌼 Chamomile to soothe the nervous system
- 🍋 Lemon Balm to quiet racing thoughts
- 💜 Lavender to invite gentle sleep

✨ Steep for 5–7 minutes, breathe in the aroma, and sip slowly.
Let this be your signal to pause, exhale, and return to yourself.

Five minutes to feel-good fuel — even when it’s liquid.

Bianca's Fuel-Good Meal Plans

13/01/2026

03/01/2026

28/12/2025

24/12/2025

22/12/2025

16/12/2025

13/12/2025

13/12/2025

13/12/2025

08/12/2025

02/12/2025

30/11/2025

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