Miverbo, 146 Triq il-Kapuccini, Kalkara (2026)

03/04/2026

Recipe Alert 🚨 Fancy a nice light recipe for dinner tonight on Good Friday?

Open-Face Tuna Melt 🫠

6 servings 10 minutes
(Divide ingredients by 6 for 1 serving)

Ingredients

• 3 large/6 small cans of Tuna (drained & flaked)
• 6 stalks Celery (thinly sliced)
• 339 grams Plain Greek Yogurt
• 22 milliliters Apple Cider Vinegar
• 45 grams Dijon Mustard
• 834 milligrams Fresh Dill
• 9 grams Garlic Powder
• 120 grams Swiss Cheese (sliced or shredded)
• 6 slices Bread

Directions

1️⃣Adjust oven rack to the top, closest to the broiler. Set oven to low broil.
2️⃣In a bowl, combine tuna, celery, yogurt, apple cider vinegar, dijon, dill and garlic powder.
3️⃣Scoop tuna mixture onto bread and spread evenly. Top with Swiss cheese.
4️⃣Broil in oven for about 3 to 5 minutes, or until cheese is melted and slightly browned. Watch closely for burning and do not leave unattended.
5️⃣Remove from oven and enjoy!

Nutrition (per serving)
• Calories: 291
• Fat: 11g
• Saturated: 5g
• Polyunsaturated: 1g
• Monounsaturated: 3g
• Carbs: 18g
• Fiber: 2g
• Sugar: 5g
• Protein: 29g
• Cholesterol: 57mg
• Sodium: 519mg
• Vitamin A: 759IU
• Vitamin C: 5mg
• Calcium: 350mg
• Iron: 2mg
• Vitamin D: 84IU
• Vitamin B6: 0.4mg

Notes
🗒️Loaded Tuna Melt: Add minced red onion, sliced tomato and avocado.
🗒️Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained.
🗒️Vegan and Vegetarian: Use mashed chickpeas instead of tuna, avocado instead of yogurt and omit the cheese.
🗒️Gluten-Free: Use gluten-free bread or serve on a brown rice tortilla.

29/03/2026

Summer is just around the corner, and it’s the perfect time for a reset.

Sometimes we all need that extra push - been there! Even as a nutritionist, I’ve struggled with habits like constant nibbling, and I know how hard it can be to get back on track alone.

That’s why everything I offer is built around mindset, balance, and consistency. Because the truth is: if you believe you can’t do it, you probably won’t… but if you decide you truly want it and are willing to put in the work, you will get there. You’re capable of more than you think. 💪

I offer different options depending on what you need!

✨My one-to-one programmes are available for anyone looking for a more personalised approach. They follow a step-by-step structure with weekly plans (Monday to Sunday), while still allowing you to enjoy foods like bread, rice, and pasta, in the right portions.
✨ Do SPR with me - 75 day programme no alcohol, no sweets, no cheats; combining nutrition and exercise, designed to push you out of your comfort zone!

The goal is not just weight loss - it’s improving body composition, building muscle, boosting metabolism, building discipline and creating habits that actually last.

We focus on:
✔️ Balanced nutrition so your body gets all the nutrients it needs
✔️ Strength training to build muscle, improve posture, balance, and overall health
✔️ Consistency, knowing there will be tough moments, but we get back on track
✔️ Support, guidance, and “hand holding” so you’re never alone in the process

I’ve seen firsthand how powerful this is, not just in my own journey, but in others too. Seeing clients maintain their results long-term is the biggest reward.

Not everyone thrives in the same environment, and that’s okay. The most important thing is taking action; because these things don’t fix themselves, and the longer we wait, the harder it gets.

If you’re ready to start, or if you feel you need that extra support, just reach out. 💛

28/03/2026

And here I am… my transformation 🤍🔥

But this isn’t just a before and after…

It’s a story.

Because the truth is, even as a qualified nutritionist… I struggled.

I knew what to do.
I understood nutrition.
I had the knowledge.

But I had slipped into habits I just couldn’t kick on my own… no matter how hard I tried.

The little bites.
The emotional eating.
The “I’ll start again tomorrow” cycle.

And that was the hardest part to admit, because when you know better, you expect yourself to do better… but it’s not always that simple.

That’s why this journey meant so much more.

It wasn’t about learning something new…
It was about finally applying it consistently, with structure, accountability, and the right mindset.

There were tough days. Days I wanted to quit. Days old habits tried to creep back in.

But I showed up anyway.

And slowly… things changed.

Not just physically, but mentally.
Stronger habits. Clearer thinking. More control.

✨ Mindset became everything
✨ Consistency beat perfection
✨ And showing up, even imperfectly, changed everything

A huge THANK YOU to this incredible group ❤️
Your support, your energy, your honesty… it reminded me I wasn’t alone in this.

Because no matter your background, we all have our battles.

This wasn’t just a challenge… it was a reset.

And I’m not stopping here 💪

🚀 I’m joining the MAY wave of Six Pack Revolution

If you’re feeling stuck… if you know what to do but can’t seem to follow through… I get it. I’ve been there.

And this time, you don’t have to do it alone.

I’ll be right there with you!! Micro-managing, guiding, supporting, and holding your hand every step of the way 🤍

This is a ONE-TIME deal and honestly… it’s an incredible opportunity if you’re ready to finally break those habits.

📩 Message me if you want to join me

Let’s do this TOGETHER 🔥💪

16/03/2026

Mums are not dustbins… and YES, today the bin deserves a photo 😂🗑️

Because if I’m honest, about ¼ of what goes in there is actually leftovers from my kids’ plates… and that used to end up inside me instead 🙈

It may sound like a small thing, but those little “just a bite” moments add up.

That habit alone probably saved me around 100g of fat gain a week 😵‍💫

Sometimes progress isn’t about huge changes…
Sometimes it’s simply realising that you’re not the family dustbin anymore. 💪

10/03/2026

Are We Really Going Back There???

Lately, the red carpets and social media feeds have been flooded with what many are now calling “Ozempic chic.” Dramatic weight loss, ultra-thin frames and a look that feels strangely familiar to the early-2000s “size-zero” era.

We’ve seen headlines and speculation surrounding celebrities such as Demi Moore, and Kelly Osbourne, among others, whose very rapid weight loss has reignited a cultural obsession with being extremely thin.

And it makes me pause. Haven’t we already been through this?

For years we worked hard to move away from the damaging narrative that women must shrink themselves to be beautiful or accepted. We spoke about strength, health, curves, nourishment, balance and movement. Yet suddenly, it feels like we are slipping backwards and I find myself asking a bigger question:

Why are we still so afraid of a little body fat? Biologically speaking, women are supposed to carry more fat than men. It supports hormonal health, fertility, bone health, and metabolic stability. A female body that carries a healthy amount of fat is not “wrong” , it is physiology.

When extremely thin bodies once again become the aspirational standard, we risk normalising unrealistic and unhealthy expectations, not only for ourselves, but for the next generation watching us.

Our daughters are watching.
Our sons are watching.
They are learning what we celebrate and what we criticise.

So perhaps the real conversation we should be having is not about the latest Hollywood trend, but about the example we set.

Instead of chasing extremes, what if we focused on teaching our children to:
• Respect their bodies
• Nourish themselves properly
• Move because it feels good, not as punishment
• Appreciate strength, energy and wellbeing over a number on the scale

Health is not found in starvation or quick fixes. It is built meal by meal, habit by habit, workout by workout.

And perhaps the most powerful message we can pass on to our children is this:
Love your body enough to treat it well.

Not by trying to make it smaller…
but by helping it become stronger, healthier and more alive. 💛

08/03/2026

Happy International Women’s Day 💜

Today is a reminder of the strength, resilience and power that women carry within them every single day.

But strength doesn’t only mean building careers, raising families, or supporting everyone around us.
It also means taking care of ourselves.

For many women self-care is often the first thing we sacrifice. We put everyone else first, telling ourselves we’ll start tomorrow, next week, or when life gets less busy.

But here’s the truth:
✨ You deserve to feel strong.
✨ You deserve to feel healthy.
✨ You deserve to feel confident in your own body.

At Miverbo, this journey is not about perfection. It’s about small daily choices that remind us that we matter too.

Choosing nourishing foods.
Moving our bodies.
Building habits that support our wellbeing.
And most importantly, believing that we are worth the effort.

When women take care of themselves, they don’t become selfish.
They become stronger, happier and more present for the people they love.

So today, on International Women’s Day, I celebrate every woman who is trying, who is starting again, who is pushing through, and who refuses to give up on herself. 💪

Because the strongest thing a woman can do is choose herself too.

Happy Women’s Day to all the incredible women in this community. 🌸

07/03/2026

Last night I had a proper ladies’ night… the kind where you actually get dressed up, put on heels, and walk out the door feeling like yourself again. And it had been a while.

Not because I didn’t want to… but because somewhere between work, motherhood, responsibilities and exhaustion, I had stopped making the effort for me.

Since January I made a quiet promise to myself.
No extremes. No shortcuts. Just consistency.

I started training regularly.
I stopped nibbling on everything in sight.
I cut out the constant sweets.
I became more mindful of what I was putting into my body.

And slowly… something started changing.

Not just physically — although yes, I can now see the results.
But something deeper.

I can feel my energy coming back.
I can see the change in the mirror.
And most importantly… I feel like I am slowly returning to the woman I was before kids.

Not because I want to erase motherhood — my children are the best thing that ever happened to me — but because I realised I had slowly disappeared inside it.

For a long time I made excuses.

“I’m too busy.”
“I’m too tired.”
“I’ll start next week.”
“After this phase passes.”

But the truth is… that phase never passes unless you decide it does.

So if you’re a mum reading this and feeling stuck, uncomfortable in your body, disconnected from yourself, or like you’ve lost a part of who you used to be…

Please know this:

You’re not lazy.
You’re not failing.
You’re just tired.

But you’re also capable of starting again ❤️

22/02/2026

🧠 What is the latest natgeo article saying about low-carb diets & heart health?

✅ The big message:

Not all low-carb diets are the same and what you replace carbs with really matters.

❤️ What researchers found

A very large long-term study (200,000 people over 30 years) showed:

👉 Some low-carb diets were linked to higher heart disease risk

👉 Others were linked to lower heart disease risk

The difference?

The type of carbs you eat and what you replace them with.

🚫 Low-carb can increase heart risk when…

People cut carbs but replace them with:

• Refined carbs (white bread, sweets, ultra-processed foods)

• Lots of saturated fat

• Low fibre intake

• Very little fruit, veg, or whole grains

In this pattern, heart disease risk increased by about 14%.

🌿 Low-carb can LOWER heart risk when…

People cut refined carbs but still eat:

• Whole grains

• Fibre-rich foods

• Fruit & vegetables

• Higher-quality carbs overall

In this case, heart disease risk actually dropped by about 15%.

🥗 The real takeaway (this is the important part)

It’s not about “low carb vs high carb.”

It’s about quality and what you eat instead of carbs matters just as much.

💬 What I tell my clients

You don’t need to fear carbs, you need to choose better ones.

Focus on:

✔ Vegetables

✔ Whole grains

✔ Legumes

✔ Fruit

✔ Fibre

✔ Healthy fats

✔ Balanced meals

Avoid:

❌ Ultra-processed carbs

❌ Extreme restriction

❌ Replacing carbs with lots of saturated fat

🧩 Simple rule to remember

Low carb doesn’t automatically mean healthy.

Balanced + high-quality food = healthy.

Sustainable nutrition is never extreme.

The goal is metabolic health, heart health, and long-term adherence, not just weight loss.

❤️

21/02/2026

There is no perfect time.

There is only the time you decide you matter too.

When life is full there are no perfect schedules and free time is bare minimum.

There are just the quiet sacrifices that no one sees…

and promises you keep to yourself. 🌙

Remember: You do you! And let no one stop you if you want a change, not your friends not even your own mind. You CAN!

31/01/2026

Woke up this morning to a lovely surprise — I was featured in a French article 😬❤️

Enjoy the read!

🥣 The ideal breakfast for children (and adults 😉):

✔️ Start the day with protein, fibre & healthy fats for sustained energy
✔️ Protein-rich breakfasts help concentration and reduce mid-morning crashes
✔️ Not all cereals are equal — many cause quick sugar spikes and hunger soon after

🥚 Expert-approved ideas:
• Eggs with whole-grain toast & avocado
• Greek yogurt with nuts, seeds & fruit

❌ Limit in the morning:
• Sugary cereals & cereal bars
• Industrial pastries
• Fruit juices & sweetened drinks

👉 A balanced breakfast sets up better energy, focus & long-term health.
And yes… adults should practise this too 😉

https://www.aufeminin.com/actualites/petit-dejeuner-ideal-pour-les-enfants-selon-des-experts-s4069827.html

24/01/2026

🍬 Understanding Sugar in the Body (Without the Confusion)

Sugar isn’t the enemy but context matters.

When you eat sugar, your body:
➡️ Breaks it down into glucose
➡️ Uses it as energy for your brain, muscles, and organs

🧠 Your brain runs on glucose.
You actually need it to think, move, and function.

So where does the problem start?

🔬 It’s about how fast sugar enters the bloodstream.

🍎 Slow entry (better regulated):
• Whole fruit
• Whole grains
• Legumes
• Meals with fibre, protein & fat

→ Steadier energy
→ Better appetite control
→ Lower insulin spikes

🥤 Fast entry (disruptive):
• Sugary drinks
• Fruit juice & smoothies
• Sweets, pastries, ultra-processed foods

→ Rapid glucose rise
→ Higher insulin release
→ Energy crashes & more hunger

🧠 Insulin isn’t “bad”
It’s the hormone that helps move glucose into your cells.
Problems arise when the system is constantly overloaded.

🤷‍♀️The real issue:
Not sugar itself, but refined, fibre-stripped sugar consumed frequently.

🍽️ The takeaway:
Sugar works best when it comes packaged in real food.
Structure, fibre, and balance decide the outcome not fear.

Save this for when sugar feels confusing 💡

17/01/2026

🍟 Ultra-Processed Foods & Why You’re Always Hungry

If you’re constantly craving, snacking, or never quite full, it’s often not “lack of willpower”.

It’s the food.

Ultra-processed foods:
• Are engineered to be hyper-palatable
• Low in fibre & protein (key for fullness)
• Easy to eat fast → weaker satiety signals
• Disrupt hunger hormones (ghrelin & leptin)

Studies show people eat ~500 extra calories/day on ultra-processed diets, even when nutrients are matched.

🥦 Real food regulates appetite.
🍔 Ultra-processed food overrides it.

That’s why you keep feeling hungry.

Here are common examples that still disrupt appetite regulation:

🍞 Flavoured or packaged breakfast cereals
(even “wholegrain”, “high fibre”, or “low sugar” versions)

🍶 Flavoured yoghurts & drinking yoghurts

🍞 Packaged bread & wraps with long ingredient lists

🥗 Ready-made salads with bottled dressings

🍲 Instant soups & cup noodles

🧀 Processed cheese slices & spreads as well as processed meats such as ham

🍗 Breaded or marinated meats (even “oven baked” types)

🥜 Flavoured nuts & snack mixes

🧠 These foods are often:
• Easy to overeat
• Low in natural satiety
• Designed for palatability, not fullness

👉 The label may look “healthy” but the processing still matters.

This is where appetite control often gets lost. 💡

Save this 💡

Miverbo

03/04/2026

29/03/2026

28/03/2026

16/03/2026

10/03/2026

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07/03/2026

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17/01/2026

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