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Sofi G - THE BASIC NUTRITIONIST. Empowering people to achieve their health goals through gut health
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21/08/2025

🍝Pasta Sauce Swap🍝

It’s not just the number of ingredients that matters, it’s the quality too 👀🍅

Here’s why the Heinz Mascarpone sauce wins:
✔️ 55% tomato as the first ingredient (not water!)
✔️ Extra virgin olive oil over sunflower oil
✔️ No thickeners, gums, or added sugar

A simple swap that makes those quick pasta meals that bit healthier!

Definitely one to add to your trolley 🛒

P.s. homemade pasta sauce is always a better option but we all need a little convenience sometimes!

13/08/2025

🥥Coconut milk: the good, the bad, and the hidden nasties🥥

Many believe ‘plant milks’ are the healthier option but when your coconut is heavy on the gums and stabilisers it really isn’t the case!

Always check the labels and if you are looking for dairy-alternative milk, are always a better option!

09/08/2025

🧈How did we ever fall for it?!🧈
 • Butter: churned milk
 •Margarine: industrial goo made to look like food.

Somewhere along the line we were told butter was the bad guy and margarine was the healthy hero.

Cue decades of “heart-healthy” spreads made in labs, loaded with highly processed oils, emulsifiers, and marketing spin.

Honestly, the nation got bu*******ed HARD 😂.

Spread the word (pun very much intended)

💛✨for a full list of supermarket swaps, comment SWAP for the link to purchase✨💛

01/08/2025

💛I’m all about progress over perfection💛

Ok so not directly nutrition-related but 100% health related!

I truly believe we’re in an age where you have to ‘pick your toxins’ and to be brutally honest some of the low tox products I’ve tried, smell or feel VILE and I’m not prepared to switch to those kind of products!

I have, however, found these gems that have become my regulars! Again, some products NOT perfect, but a massive improvement on most self care product ingredients you’ll find in your high street stores!

1. Fierce nature face mask - actually can be used on your whole body, seriously purifying.

2. body tallow - elite product, I couldn’t be without this. 100% natural and wonderful for children with dry skin too.

3. My Organics Shampoo & Conditioner - obsessed with how this makes my hair feel. No silicones, parabens, SLS or any other harsh chemicals.

4. Green People mineral sun cream - is the bedr I’ve ever used. No greasy/ slimy feel after application, no harsh chemicals and long lasting.

5. my favourite roll on deodorant (coconut milk tropical is divine!) genuine question, is anyone actually still using antiperspirant spray?

Annnyyyy wayyyy, thought I’d share these with you. Have you tried any of these or have any other low tox recommendations?

P.s. If you want a sneaky discount off - comment ✨discount ✨and I’ll pop it in your inbox. (You have to try these products!😍)

26/07/2025

🤷🏻‍♀️Why are people still glorifying low-calorie junk, over real food? 😤

It drives me mad that a 60 calorie yoghurt filled with artificial sweeteners, thickeners, and a paragraph of chemicals gets labelled as “healthy”… but a boiled egg or a handful of nuts? “Too many calories.”

No. Just no.

Calories are a consideration BUT so are the quality of those calories! Your body is built from what you eat, not from a number on the back of a packet.

Stop picking products because they’re low in calories and start choosing them because they actually nourish you.

🙌🏼Count ingredients, not just numbers.🙌🏼

24/07/2025

💛Mayo Swap💛

Hunter & Gather mayo is made with only FOUR simple, high-quality ingredients:

🥑 100% avocado oil
🥚 Free range egg yolk
🍎 Apple cider vinegar
🧂 Pink Himalayan salt

Oh and the taste…👌🏼.

Yes, it’s pricier, but the quality of ingredients are superior!

21/07/2025

💛The Ultimate wrap swap💛

Why does a wrap need 15+ ingredients?! 😳

Yes, the ones on the left are cheaper, but at what cost if the majority of the ingredients aren’t actual foods…

Great swap for the school holidays.

💛Save for your next food shop!💛

20/07/2025

“When I say I’ll start Monday… but it’s been 42 Mondays.”
If that hit a bit too close to home, here’s your sign. 👀

A bit of tough love here: if you keep putting it off, nothing changes.

But the good news? You don’t have to overhaul your whole life to feel better. 💥

The Basic Course (on demand and LIVE!) is £10 off in our flash sale - it’s made for busy lives and messy seasons like the summer holidays. ☀️

Healthy habits might feel impossible right now, but with the right info and support, it can be so simple, no overwhelm, no fads.

Do it in your own time. When the kids are in bed. In the car. With your headphones in while folding laundry.

Because health waits for nobody… and the time is now. 💛

Comment ‘NOW’ and I’ll send you the link to the discounted course! 🙌🏼

16/07/2025

💛yes water is better, no I’m not saying drink more squash💛

Now we’ve cleared that up, if your family are squash (cordial) drinkers - are leading the way with no artificial ingredients!

School holidays coming up…every little swap counts!

Do you drink squash in your house?

09/07/2025

💛M&S Sauces…currently unrivalled!💛

We all love a good sauce with our food but the majority are ultra processed and full of unnecessary ingredients! Take a look at the ingredients list of these 👌…

take a bow.

Cranberry Sauce
Sugar, cranberries, water, cranberry juice, cornflour

Whole grain mustard
White wine vinegar, water, brown mustard seeds, yellow mustard seeds, sea salt, sugar

Mango chutney
Mango (52%), Sugar, Cornflour, Vinegar, Garlic Purée, Salt, Ginger Purée, Concentrated Lemon Juice, Red Chilli Purée, Cumin Seeds, Onion Seeds, Crushed Red Chillies, Garam Masala Spice Blend (Coriander, Cinnamon, Cumin, Black Pepper, Ginger, Cloves), Cracked Black Pepper, Fenugreek, Ground Cardamom, Cinnamon, Ground Paprika, Colour: Paprika Extract, Curcumin, Ground Cloves

English Mustard
Water, Dried Mustard (32%), Salt, Concentrated Lemon Juice, Turmeric

Hollandaise Sauce
Water, Butter Oil (Milk) (18%), Unsalted Butter (Milk) (11%), Cornflour, Shallots, White Wine Vinegar, Lemon Juice (1.5%), Dried Egg Yolk (1.3%), Salt, White Wine, Ground White Pepper

Chicken Gravy
Chicken Stock (85%) (Water, Yeast Extract, Chicken Fat, Chicken Bones, Salt, Chicken, Carrots, Onions, Tomato Paste, Bay,Thyme) Onions, Cornflour, Carrots, Mushrooms,Chicken Fat

💛Save for your next shop💛

31/05/2025

⭐️2 YEARS OF THE BASIC NUTRITIONIST GIVE AWAY⭐️

So proud and a little bit astonished at the progress we’ve achieved over the past two years and it’s only right to celebrate with those who helped make it happen…YOU!

So here is the chance for one lucky winner to receive ALL of the below:

💛3 months free subscription to The Basic Nutritionist Plus - (A one stop service for better long term health).
💛An ‘on demand’ course of your choice (learn what you need, when suits you)
💛 A 30 minute 1:1 online session with me. (Personalised service to dig deep into health goals).

To enter:
 ✅ Like this post ✅ Make sure you’re following  ✅ Tag a friend who’d love this too (each tag = 1 entry!)

BONUS: Share to your story for an extra chance to win!
Winner announced Friday 6th June– good luck! 🥳

* This giveaway is in no way sponsored, endorsed, administered by, or associated with Instagram. By entering, you confirm you are 18+ years of age, release Instagram of responsibility, and agree to Instagram’s terms of use.

28/05/2025

Two years ago, I set up this page with the aim to spread my knowledge and passion for nutrition and “see what happens.” I could never have imagined how much would unfold.

By far one of the best decisions I’ve ever made and grateful beyond belief. Here’s my top five moments over the past two years (it was hard to pick!)

1. Meeting Johnny Wilkinson at a PR event and this year becoming the official nutritionist for their health shot range (a real pinch-me moment.)

2. Being invited to Oner Active’s event with owner Krissy Cela and becoming part of the incredible Project Power by KC team, writing nutrition guides to help young teenage girls improve their health

3. Launching my very own subscription service – a one-stop shop for long-term health. A space for those wanting sustainability, accountability, inspiration, recipes… the full works. A true labour of love (and a tonne of tears & tantrums in the process 😂).

4. Supporting thousands of people through courses, 1:1 food plans, and workplace wellness days. I’ll never take for granted the trust you’ve placed in me.

5. Building a community with some of the most supportive, uplifting, positive people online. Truly – none of this would be possible without you 🙌🏼.

Thank you for being here. For every like, message, share, course signup, and recommendation to a friend. You’ve made The Basic Nutritionist what it is/ I am 💛.

So let’s celebrate this milestone together. Look out for my next post and let’s raise a toast (of kombucha) to the last two years, and everything still to come 💛.

Big love always,

The Basic Nutritionist x

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