Nutrition Inner Nutshell

05/01/2025

can hugely recommend both jo and ellie- a great start to the new year!

15/01/2022

Taco and movie night with the little man! 👦 🌮 😍. A great example how quick, fun food with the kids can still be ultra nutritious! I find having meals where he can pick and choose what he puts on his plate/in his taco leads to less resistance and him choosing more variety! What do you like to cook with your small people?

14/01/2022

Sooooo excited for my Christmas pressie to finally arrive ( FC got dates wrong and didn’t realise it hadn’t arrived in time until I questioned him post Christmas! 🎅 🤦‍♀️😜🤣🤣)
In fact, I’ve got such DOMS from finally getting back on track with my workout routine this week, that I’m going to jump in a 20 min magnesium salt bath right now and start to read it!Magnesium is fab for muscle recovery amongst a trillion other great benefits for us mentally and physically. The lesson to be learnt from this post is don’t fall off your workout wagon as it only hurts twice as much when you clamber back on!🤦‍♀️😩🤣consistency is key with movement and diet. Exercise doesn’t have to be full on cardio- yoga, walking in nature, a few laps of a swimming pool all count. Just move ya’ body people! 🤸‍♀️⛹️‍♀️🏌️‍♂️🤺🤾‍♀️🏋️‍♂️🪂🏊‍♀️🧘‍♀️🏇🏄‍♀️🤽🚴‍♀️🧗‍♀️🚣‍♂️
If you want to give me a call for a free, no obligation discovery call I’d love to hear from you!
☎️- 01386725456
📧- sammy@nutritioninnernutshell.co.uk
No ‘new year, new me!’ In my clinic….. just working towards a consistent, maintainable approach to your health and lifestyle that you can end up carrying on with ease independently.

08/01/2022

Experimenting with homemade mocktails tonight.
This one turned out pretty well- handful of mixed frozen berries, tsp fresh mint, half tsp local honey, juice of 1/2 a fresh lime and topped up with soda to preferred consistency.
Whizz in blender.
Mocktail a-go-go!

What’s your favourite homemade mocktail? I’m always looking for inspiration!

21/09/2021

Ha! The day I met Joe Wicks but had no idea who he was apart from a ‘hot, English nutrition guy!’
My, how times have changed!!!!

21/09/2021

Ha! The day I met Joe Wicks but had no idea who he was apart from a ‘hot, English nutrition guy!’
My, how times have changed!!!!

14/09/2021

BECAUSE SOME DAYS YOU JUST WANT SOUP FROM A CAN! 🥣 🤷‍♀️🤣 it’s a common misconception that Nutritional Therapists eat 💯’bang on’ 💯 of the time….. WRONG! I’ve had my head buried in paperwork (and I’m still refusing to turn the heating on),so when I saw this can of chicken soup in the cupboard it was just what I felt like! Easy and comforting! Yes, its not the most nutritious soup and yes, soup is very easy to make at home. But today this was what cut it!!🙌🙌 I paired it with some delicious caraway and rye sourdough for some gut supporting goodness, but apart from that I’m just going to enjoy it guilt free!!! Having a happy and healthy relationship with food is just as ( some may argue more!) important as WHAT your eat! So sometimes, relax, throw caution to the wind and eat the canned, processed soup!🤣🤣 To book in with me to discover the most realistic and achievable way that we can tweak your diet and lifestyle ( I always try to focus on ‘adding in’ more than ‘taking out’ wherever possible!) to have you reaching your optimal wellness and health get in touch! 📧 sammy@nutritioninnernutshell.co.uk Or ☎️ 01386725456

31/08/2021

A common misconception- fat does not make you fat!

Muscle Myth - Eating Fat Makes You Fat

Many people still avoid dietary fats out of a fear of gaining weight.

Yes, dietary fat contains quite a bit of energy —about 9 calories per gram, which is a little over double that of protein and carbohydrate and it is easily stored by the body. But dietary fat is not the enemy. Yes, cutting back on fat can help with weight loss in the short term because it is an easy way to create a calorie deficit that is all.

✅We need a certain amount of fat. A lack of fat in a woman’s diet will lead to a lack of energy, hormone problems and in some cases, the loss or irregularity of a menstrual cycle. Some fats like omega 3 fatty acids found in oily fish are essential for optimal health.

Eating fat does not make you fat. Eating enough of it which puts you in a caloric surplus will make you fat but that is the same for any other macronutrient.

In one study conducted by Harvard University, 811 overweight adults followed one of four diets, each with differing percentages of calories derived from protein, carbs, and fats. After 2 years of the trial, the researchers concluded that “reduced-calorie diets result in clinically meaningful weight loss regardless of which macronutrients the emphasize.

Don't demonise fat but rather focus on getting nutritious sources of essential fats and monounsaturated fats typical of the Mediterranean diet like nuts, seeds, avocado, olive oil, oily fish

Ref:
Sacks, Frank M., et al. “Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates.” New England Journal of Medicine 360.9 (2009): 859-873.

21/08/2021

Paella by the sea! Thanks !😋😍

28/07/2021

This is my favourite smoothie recipe for filling me up and providing some lovely hormone balancing nutrients. Fats ( yes, you heard me right!!!) and protein are the two most important macro nutrients for helping to keep our hormones and weight in check. This smoothie has healthy fats from the nut butter, plus protein from almond milk, nut butter, some carbs from half a banana and cinnamon to support blood sugar balance.

27/07/2021

Interesting little article re the benefits of cooking/preparing food with children.
Do you cook with your children?
kids .

Whilst it may be quicker and easier to keep children out of the kitchen, there are plenty of reasons to teach them some basic cooking skills. Check out these top tips for little chefs