Kayla Rust Nutrition

30/03/2025

Like pancakes but want something healthier (i.e. no flour)? Why not try a souffle omelette, super quick, easy, nutritious and delicious, what's not to like.

1. Separate 1-3 eggs (depending on how hungry your are)
2. Whisk whites until stiff peaks are formed
3. Gently fold in the yolks
4. Immediately transfer to a hot, lightly oiled frying pan and gently spread a little but keep a good thickness.
5. Gently add berries of your choice (I've used Blueberries)
6. Once base of omelette is set, pop pan under a hot grill until the top is lightly browned and set.
7. Transfer to a plate and serve immediately

Tip: ensuring your berries are at room temperature, before adding to the omelette, will prevent your souffle from sinking or going cold.

19/05/2024

Packing fiber into your meals is a great way to feel fuller for longer, helping prevent over-eating. Grated carrot and apple works well in both a salad and a cheese sandwich. It also gives a sweet and salt taste, keeping things flavourful.

08/05/2024

Fish, low in fat and a great source of protein. However, it isn't terribly filling. Don't let this put you off fish, simply pair it with healthy carbs and plenty of fiber. Here I've served inexpensive Basa with spiced grains and a pile of steamed spring greens.

07/05/2024

Love batch cooking - cook once, enjoy four meals.

06/05/2024

When thinking of nutritional value, which is best, potatoes or sweet potatoes?

Potatoes are not considered one of your five a day, sweet potatoes are.
Sweet potatoes are a little higher in sugar (hence the name and flavour) but are also higher in fiber.

The verdict - neither one is "better or worse" just different.

05/05/2024

60% off FLASH SALE - The weight loss tracking app' I highly recommend "Nutra-Check" has a flash sale. I have no affiliation with this app' whatsoever other than I've used and loved it, so just wanted to share their sale with you. The link below should take you straight to their sale page.

Just how important is exercise for weight loss? We look at the science.

01/05/2024

All living things need good nutrition to thrive. Not just people but plants (ask any gardener) and animals too.
Take commercial cat food for example, most is less than 14% meat, the rest is water, grains and vegetables. Cats are carnivores, so cannot digest grains, often resulting in vomiting, bad breath and stinky poops.
High meat content cat foods are on the market, but unfortunately, they are super expensive.
So what can we feed our domesticated cats, who would catch and eat mice, rats, rabbits, birds and voles if they were feral?
Well, I currently have a whole chicken in my pressure cooker, which once cooled, I will discard the skin and bones and divide the meat into cat sized portions. I'll pop a couple in the fridge and the rest in the freezer, just like with my own batch cooking.
This works out heaps cheaper and of course healthier for my cat, saving me vet bills in the long run.
If you have any pet food healthy hacks, I'd love to hear them.

28/04/2024

Even the most determined person can come up against challenges during their weight loss journey, from plateaus to food intolerances. It's how you deal with them that matters; give up or find a way round them.

I've come up against one such challenge myself recently, acidic foods are temporarily off the menu. I've yet to find a food which is tangy but not acidic and have found this very frustrating. I loved to make my own zingy dressings and add berries to my porridge. However, I won't let this stop me reaching my goal. There are so many foods to enjoy. So for now, I'm experimenting with citrus zest, mustards, oils, herbs and spices and my porridge is packed with pears and bananas!

If you feel ready to lose weight but need a little guidance and encouragement, why not get in touch.

24/04/2024

We all know we should eat lots of fiber (30gms a day is ideal) but how and why?

Fiber is the part of wholefoods which our bodies cannot digest, such as the outer part of grains and pulses and the woody part of vegetables. It aids digestion in several ways by helping us feel fuller for longer, feeding our microbiome (good gut bacteria) and aiding transit of waste through our bowels.

Food manufacturers are always looking for ways to entice us into purchasing their products (usually the processed kind) and labels can be deceiving and confusing. So, understanding what is dietary fiber and what is sales blurb, will save you time and money.

There is also a lot of confusion around the difference between wheat bran and whole wheat. Allow me to clarify. Wheat bran and whole wheat are different parts of the wheat grain. Wheat bran is the outer layer of the grain that contains fiber and minerals. Whole wheat is the entire grain that includes the bran, the germ, and the endosperm. Whole wheat products use all parts of the wheat kernel in their original proportions, while wheat bran products only use the outer layer. Whole wheat products have more nutrients and fiber than wheat bran products. This is not to say foods containing wheat bran are not fibrous, just less fibrous than whole wheat and adding wheat bran to other foods is a great way of increasing your daily intake of fiber.

06/04/2024

A nutrition & calorie counting app' called NutraCheck is currently offering 1 week's free trial and discount on it's annual subscription, i.e. 1 Year for just £27.99!

I highly recommend this app', here's a link to their page:

Try FREE for 7 days. Track what you eat with our calorie counter and food diary - just 10 minutes a day.

06/03/2024

I'm often asked what's the secret to successful weight loss? My answer - you must WANT to! If you are committed and determined, then everything else will fall into place, no matter what life throws you.

29/02/2024

ACCEPT THIS CHALLENG AND RECEIVE A FREE NUTRITION CONSULTATION:

Not sure why you are putting on weight? Feel you are eating sensibly portioned healthy foods?

Then here's a challenge for you - take a photo of everything you eat and drink for the next week (see my samples below) and then share your photo's on this page?

* All consultations are by appointment M-F at my studio in NR3.