Healthy for Me by Evy Khabie (2025)

03/11/2025

Weight loss injections may be tempting and seem like a quick fix, but they come with many downsides that can impact long-term health.🌿

These injections disrupt the body's natural appetite regulation, digestive balance, leading to bloating, nausea, constipation and other digestive issues.

Also, the gut microbiome (a significant and key player in metabolism and overall wellness) gets impaired.

Weight loss injections influence hormone levels, especially those related to hunger, insulin and thyroid function.

These hormonal disruptions may cause issues such as fatigue, mood swings, and weight gain once injections are discontinued.

Loss of muscle mass, disruption of metabolic health, impairment of gut health (also leading to loss of nutrients) all lead to even more damage, needless to say that the weight is quickly piled on (and often more) after stopping them.

Contact me if you want to lose weight by addressing the root causes, rather than relying on short-term pharmaceutical support 💛

30/10/2025

🥦 Roasted Broccoli, Courgettes & Fennel with Lemon-Garlic Olive Oil:

Broccoli is high in vitamin C, supports heart health and the immune system.

Fennel is fantastic for digestion, is soothing and relieves bloating and cramps.

🥒Courgettes have a high water content, and are rich in vitamin C, vitamin A, and antioxidants such as lutein.

This is a fiber rich dish that can be accompanied to your main course. Its easy and quick to prepare, and offers a variety of nutrients and minerals (from the lemon, garlic and olive oil too).

Ingredients:

1 small broccoli cut into florets

1 fennel bulb thinly sliced (save a few leaves for garnish)

1 small zucchini, sliced into half-moons

2 tbsp extra virgin olive oil

2 cloves garlic, minced

Zest and juice of ½ lemon

Sea salt & black pepper to taste

Optional: a sprinkle of pumpkin seed for crunch

Method:

Preheat oven to 200°C

Pre boil broccoli for a few minutes to slightly soften

In a bowl, toss broccoli, fennel, and zucchini with olive oil, garlic, salt, and pepper.

Spread on a baking tray and roast for 20–25 minutes, stirring halfway, until tender.

Remove from oven, toss with lemon juice and zest, and sprinkle with pumpkin seeds,

Garnish with fennel leaves and serve warm or at room temperature.

Enjoy!

27/10/2025

Can you gain weight if you are barely eating? Yes!

Eating too little for too long can definitely make you gain weight, and often times more than where you started.

Restricting your nutrition will also create a cascade of negative effects on your overall health, starting from the fact that your body will think it is in starvation and survival mode, and will cling onto any ounce of fat it can to preserve and protect your organs. This eventually leads to fat accumulation around your belly.🌱

Also, restricting your food causes hormonal imbalances, blood sugar imbalances, slow metabolism, can impair thyroid function, lead to nutritional deficiencies, contribute to a weakened immune system, cause inflammation, a leaky gut and so forth.

It is essential to learn how to fuel your body the RIGHT way through nourishing your gut microbiome, and following an anti-inflammatory nutrition and lifestyle. 💛

Drop me a DM or comment below if this is something you have been struggling with. ⬇️

23/10/2025

There are so many probiotic supplements out there, that choosing one can feel confusing! 💊

Ask yourself, whats your goal?

🌱 Do you have existing gut issues?

🌱 Are you relatively healthy and looking for maintenance?

Lactobacillus and Bifidobacterium are the most common types of bacteria found in commercial supplements.

Its very important to pay attention to the particular strain of either of those types of probiotics, as each offer unique benefits (mood, immune system, neurotransmitter production promoter, epithelial barrier support, etc).

Keep in mind to choose quality over quantity! More live bacteria contained in each dosage isn't necessarily better.

Make sure there arent any unwanted fillers, or potential gut irritants such as maltodextrin, colourings, artificial sweeteners.

Also, make sure they arent soon expiring as you want viable bacteria.

Lastly, make sure your probiotics are designed to survive stomach acidity! Otherwise you won't receive their full benefits.

Oh yes, one more thing: look for packaging with encapsulation technology. 😊

Comments below⬇️

20/10/2025

Cortisol is not the enemy. In fact, it helps us wake up in the morning, stay alert and respond to stress.

But when it's constantly elevated due to ongoing stress, poor sleep, or even the wrong type of exercise, it can become a driver of systemic inflammation.🌿

That’s where movement comes in.

The right kind of movement can help regulate cortisol levels, reduce inflammation, and support both gut and hormonal health.

But overdoing it can spike cortisol even further, raise inflammation levels, making symptoms like bloating, fatigue, irregular cycles, and joint pain worse. This can eventually cause weight gain too, as well as impact sleep.

Your body thrives on balance. Movement is medicine — but only when it’s aligned with what your nervous system and hormones truly need.

Have you noticed how different types of movement affect your energy, mood, or digestion?

Let me know below 👇

16/10/2025

Do you feel bloated or do you have stomach distention 2 hours after you have eaten?

There are a few reasons why you may not be able to fully digest meals, stress being one of them.

People that suffer from chronic stress and have elevated cortisol levels aren't able to fully digest their food.🌱

Since the body is in its "fight or flight " mode, the necessary enzymes and gastric acid needed to digest food aren't synthesized and released, resulting in food keeping in the stomach for long periods of time.

This can cause digestive issues such as SIBO, heartburn, GERD, nutritional deficiencies, difficulty losing weight, and more health issues along the way.🌱

As a start, make sure to take some deep breathes before you start eating, and keep any distraction away from your table. Mindfulness while eating can help you focus on the meal in front of you, aiding in digestion and also lowering stress in the moment.

Comments below⬇️

13/10/2025

You could be absorbing your nutrients anywhere from 10% to 90%, even if you are eating the right foods. 🌱

There could be a few reasons for this, a key factor being leaky gut and chronic inflammation.

Behind the layers of the intestinal wall is interstitial fluid. When there is inflammation in the gut, there is more liquid between the mucous wall and the capillaries.

This makes it harder for nutrients to get across the mucosal wall.🌿

So you may be eating all the right food, digesting the right nutrients, but they are having trouble making it through the extra fluids. That makes it very difficult, or impossible, for you body to receive the building blocks it needs to function optimally.

Also, chronic inflammation affects stomach acid levels, thyroid health, and the right gut bacteria needed for gut health and hormonal balance.

Lowering inflammation is key for your body to absorb nutrients. Contact me for more information 💛

09/10/2025

The connection between insulin resistance and BPA (a synthetic compound used in the production of plastic and commonly found in food and beverage cans, plastic containers, water bottles and thermal paper receipts) is well established in scientific literature. 🌱

BPA is a hormone mimicking compound that interferes with the body's hormonal system, including insulin.

BPA disrupts insulin signaling, and has been shown to cause an overstimulation of insulin.

Also, BPA increases inflammation levels and oxidative stress, leading to chronic inflammation. Chronic inflammation is a known contributing factor to insulin resistance.

BPA may promote increased fat storage, especially visceral fat, further increasing inflammation and increasing the risk of insulin resistance.

How much does BPA play a factor in your day to day? Comments and questions below ⬇️

06/10/2025

Your gut is a key player when it comes to nutrient absorption, immune system regulation, estrogen metabolism, and inflammatory responses.

If your gut is compromised, and the lining of the gut becomes leaky, it can lead to systemic inflammation, poor detoxification, and reduced collagen synthesis.

The hidden factor behind these systems is chronic inflammation. Chronic low grade inflammation can:

🌱 damage collagen and elastin, weakening connective tissue

🌱 impair circulation and lymphatic flow, leading to fluid retention and fat accumulation

🌱 distrupt hormonal balance, especially estrogen and insulin.

Gut dysbiosis ➡️ leaky gut ➡️ systemic inflammation ➡️ collagen breakdown and poor lymphatic drainage ➡️ more visible cellulite

Contact me for 1:1 online sessions, and together we will work on your gut health, hormonal imbalances and lowering your inflammation levels 💛

29/09/2025

🥕Roasted Carrot & Fennel with Lemon-Tahini Drizzle:

This is a warm and nourishing side dish that supports digestion, reduces inflammation, and helps feed beneficial gut bacteria!

Carrots are rich in flavonoids and beta-carotene, making them a great source of fiber for your gut.

Fennel is a prebiotic, is very good for digestion, as well as helping with bloating (amongst many other health benefits as well).

I love cumin: it is anti-inflammatory, improves digestion, stimulates digestive enzymes and increases bile secretion (to help aid fat breakdown).

🌱 Ingredients:

4 large carrots, peeled and sliced

1 fennel bulb, sliced thin

2 tbsp olive oil

Sea salt + black pepper

1/2 tsp ground cumin

Lemon and tahini drizzle:

2 tbsp tahini

1 tbsp lemon juice

1–2 tbsp warm water to thin

Pinch of sea salt

🌱 Method:

Preheat oven to 200°C

Toss carrots and fennel with olive oil, salt, pepper, and cumin.

Roast for 25–30 minutes until tender and golden.

Whisk together tahini drizzle ingredients.

Drizzle over roasted veggies before serving. Garnish with parsley and pomegranates/ slightly roasted almonds for colour and more depth of flavours!

Enjoy! :)

25/09/2025

During stressful periods of time, when the liver is preoccupied with converting sugar into simpler sugar (a process called glucagon) to use for "fight or flight", it isn't focusing on detoxing or another of one of its 500 (!!) functions, one of them being HORMONAL BALANCE.🌱

If the liver becomes overloaded and gets "clogged up", it can push toxins, hormones, cholesterol etc back through the bloodstream and they can be deposited for storage in fat tissue.

Supporting the liver through nutrition and lifestyle can support the body's detox process. These reduce unwanted substances in the body, while providing the nutrients that our liver needs to do its job.

Being kind to your liver is crucial for your health, and the gut is an integral part of the detox process, serving as the first point of contact for toxins that enter the body before they are passed onto the liver.🌿

In my program I help clients support their liver health as well as their gut microbiome, since these are strongly connected.

Supporting your liver not only makes sure that toxins are eliminated out of the body, but also supports hormonal and blood sugar balance.

Comments below⬇️

22/09/2025

Your gut and brain are constantly talking through the gut-brain axis — and over 90% of serotonin (your feel-good hormone) is made in the gut, not the brain.

So if your digestion is off, your mood can be too.

You may be feeling bloated, have constipation, food sensitivities, and even gut inflammation — all of these can impact your mental clarity, energy, and emotional balance.🌿

If you’re working on mental health but ignoring gut health, you might be missing a huge piece of the puzzle.

Gut issues also affect blood sugar regulation, which impacts mood swings, especially mid-day crashes or "hangry" feelings. These contribute to the growth of the wrong kind of gut bugs, and further increase chronic inflammation, weight gain, estrogen dominance, creating a vicious cycle of "one feeding the other".

If this feels relevant for you, please reach out to me so we are able to find the root cause, heal your leaky gut, lower inflammation levels and balance your hormones. You will have a better mood, more energy, and feel like you are in charge and "in control" of your body and mood, and not the other way round!💛

Healthy for Me by Evy Khabie