M W Nutrition

M W Nutrition Helping energy-sapped and time-poor clients achieve their health and wellbeing goals on a 1:1 basis.

And hoping to inspire all to do a little more for themselves through small changes to their food and lifestyle habits.

Can’t believe this is the first time I’ve used the showers Probably should have used the hairdryer too.It’s been a whil...
18/03/2023

Can’t believe this is the first time I’ve used the showers

Probably should have used the hairdryer too.

It’s been a while since I’ve made it to a class. I’ve missed it. It makes me feel good. It makes me feel strong.
I’m working out with a tribe of wonderful women.

I’m also still working out what my body needs, my mind wants, in the time that I have.

Do I spend Sat morning with my family, or for me? Should I do some exercise or chill (read: do housework, cook dinner, sort the washing).

There’s no straight answer. And it changes every week.

I try to see it all with a wide lens. How I spend my time most of the time.

This was a one off. I hope to make it more regular again at some point. But that’s not where I’m at right now.

Priorities… what are yours? How do you manage? ###

Is this you?You spend all your energy looking after your baby, your partner, the dog, the house and leave yourself until...
10/01/2023

Is this you?

You spend all your energy looking after your baby, your partner, the dog, the house and leave yourself until last.

Any 'free time' is spent tidying, washing, tidying, cooking, tidying and organising your family's life.

You last sat down with a warm cup of tea in LBM (life before motherhood).

Your health has inevitably taken a backseat.

But you are starting to think this doesn't need to be the way. Maybe you could use some help...

💚I’m looking for a group of 5 mums who want my 💯 support for 5 weeks.

Who want to feel more energised, more healthy and more just themselves again.

Does this sound like you?

Hit the link in my bio to register your interest 👆 (no commitment or obligation, just to hear the details)

I look forward to hearing from you
x

A little break in the Douro and Porto.Need another holiday, but here are some highlights ☺️
29/11/2022

A little break in the Douro and Porto.

Need another holiday, but here are some highlights ☺️

Introducing Ris-OAT-to!! My super speedy AKA savoury porridge. But that doesn’t sound as fun right?Why? It’s filling, ...
09/06/2022

Introducing Ris-OAT-to!!
My super speedy

AKA savoury porridge. But that doesn’t sound as fun right?

Why? It’s filling, nutritious, have-with-anything-in-the-fridge, one-pan bowl of goodness.

I chuck in leftover veggies and top with an egg, so I have great carbs, proteins, and fat for a balanced plate.

It would work with tofu too, or cheese!

I cook the oats in a water base - can use stock, or this time I used a new product from for a new flavour - ‘brilliant broth’ - bought in food.

Until recently I thought I was super cool and original but then I heard and taking about risoatto on BBCs Fortunately podcast, so turns out I’m late to the party, but it’s a great party and I invite you to join 🥳

IMPOSTER SYNDROMEGosh isn’t this something we all feel from time to time?I was just reading this article in mag, the He...
28/05/2022

IMPOSTER SYNDROME

Gosh isn’t this something we all feel from time to time?

I was just reading this article in mag, the Health one, and i really relate to this type - the ‘expert’ identifier - I literally lose my words when I feel self doubt as I’m talking about a subject I feel I should know about (or I do, and lose confidence).

It’s a relief to understand the mechanism behind this - my nervous system kicking in as a survival instinct in a stressful situation, which means the part of my brain that processes language goes offline.

This understanding is what I hope to provide my clients. Seeking to identify the underlying mechanisms beneath a host of health symptoms, so they can be empowered to chart their journey to optimal health.

6.5 months out I pop my post partum parkrun cherry. I wasn’t in a rush to run again, but the opportunity today was there...
16/04/2022

6.5 months out I pop my post partum parkrun cherry. I wasn’t in a rush to run again, but the opportunity today was there and I took it.

Have to thank the team for super workouts powering me up again with care and consideration after Teddy arrived.

I’ve loved the strength and conditioning work, the yoga, the Pilates and the coffee, but maybe not the assault bike.


👏👏👏 to you all, thank you and Happy Easter 🐣

No-cook quick wins!You’ve got your eggs and toast, or just toast, or oats. Now what?? How to upgrade without the effort…...
11/04/2022

No-cook quick wins!

You’ve got your eggs and toast, or just toast, or oats. Now what??

How to upgrade without the effort…

Even just one of these will add a decent hit of nutrients and healthfulness:

🌱HERBS! Chuck on some parsley leaves
🥑AVO! A few slices of this mighty fruit
🌶 KIMCHI! Can you handle a bit of morning heat? Your gut bugs will thank you.
🐟FISH! A few slithers of smoked salmon and you’ll be grand

Go for it x

Dinner for breakfast.Why oh why???1. Saves time2. Savoury keeps hunger locked up (not shreddies)3. I’ll find it easier t...
08/04/2022

Dinner for breakfast.

Why oh why???

1. Saves time
2. Savoury keeps hunger locked up (not shreddies)
3. I’ll find it easier to eat better throughout the day now I’ve had a strong start

Try it tomorrow?

Breaking hearts and hair records since 30/09/21. Happy 6 months Teddy 💙💛💚
31/03/2022

Breaking hearts and hair records since 30/09/21.
Happy 6 months Teddy 💙💛💚

2017 & 2022One of my favourite places with one of my favourite people.
31/03/2022

2017 & 2022

One of my favourite places with one of my favourite people.

An ice cream day (/week) if ever there was one•Had a positive week - go figure sunshine - and it felt smashing to finish...
25/03/2022

An ice cream day (/week) if ever there was one
•
Had a positive week - go figure sunshine - and it felt smashing to finish it with a strawberry gelato. With actual strawberry pieces in👌from Greenwise in Ashtead YUM
•
Hope you have been able to get your face in the rays at some point. Tomorrow should be good too! 🙌
•
😘

Lunch for one?Looks like a lot, but with a little prep this is no fuss at all:🍆Roasted aubergine with miso glaze (180C f...
17/03/2022

Lunch for one?

Looks like a lot, but with a little prep this is no fuss at all:

🍆Roasted aubergine with miso glaze (180C for 20mins)
👉Miso glaze (1tbsp miso, 2 tbsp olive oil, 1tbsp soy sauce, 1/2 tsp chilli flakes)
🍚Quinoa: simmer for 10 mins
🥬Kale: pour boiling water over leaves in a sieve
🌶1 spoon of kimchi

And done ✅ Bon appetit

💚Good for:
Flavour
Happiness
Fullness
😋

⭐️Quick wins to boost that winter warmer!Cottage pie, shepherd's pie, fish pie, bolognese.. and round again... Freshen u...
16/02/2022

⭐️Quick wins to boost that winter warmer!

Cottage pie, shepherd's pie, fish pie, bolognese.. and round again...

Freshen up your weekly food rota with some easy additions:

🥕 Add one more veg (leek, peas, spring onions, spinach)

👊Plump up the fibre & protein (beans or lentils)

🌱Sprinkle in those mighty micronutrients (herbs & spices)

🍷 Slosh in a glass of the red stuff (yes, it contains beneficial plant chemicals called polyphenols 🙌 )

🍫 And EVEN a square of the dark stuff for the same reasons. Winner winner.

You're welcome 😋

What are your cheeky tricks?

Face-off: Juice versus SmoothieBoth options can be great ways to:👍Increase your vitamin and mineral intake👍Save time by ...
14/02/2022

Face-off: Juice versus Smoothie

Both options can be great ways to:
👍Increase your vitamin and mineral intake
👍Save time by taking on a load of nutrients in one hit
👍Provide greater total benefit than popping that multivitamin you saw David Gandy or Tess Daly advertising on public transport.

However, there are some things to consider…

👉Juices tend to be heavily fruit-based, often from concentrate and high in sugar
👉They lack the fibre that slows down the digestion of the fruit sugars

So what about smoothies?

👉Smoothies are blended whole foods. This means the all the goodness and beneficial fibres from the food are kept in the drink.
👉Blending even helps unlock nutrients within the whole food.

We need the fibre for optimal digestion, a healthy gut and regular p**p. A healthy gut makes a happy human 😄

Tips?
⭐️Add a little fat to help absorption of the beneficial nutrients and to curb the the sugar spike, e.g. 1 tbsp nut butter, 1/4 avocado, 2 tbsp full fat yoghurt
⭐️Make sure there is a portion of veg in too, e.g. spinach, kale, celery, carrot, beetroot

Any questions? 😃

Out outI feel weird, on a train, alone.The bright lights and dance beats ahead.My baby with his very capable daddy.I am ...
12/02/2022

Out out

I feel weird, on a train, alone.
The bright lights and dance beats ahead.
My baby with his very capable daddy.
I am excited. But.
It’s not guilt.
I know I’ll have fun.
It’s the transition. It’s uncomfortable.
Feel like I need to breathe out the other and embrace the evening to come.
Gearshift.
Let’s go.

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