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Stop Dieting, start nourishing your body! The Nourish Kitchen

05/03/2026

Is it a meal?? I'm not entirely convinced.
Just some of my thoughts 😊

03/03/2026

A recent conversation I had with a patient 😊 What are my thoughts on low carb, high fat diets for females - here is one of my thoughts about this approach.

There is a time a place for low carb and high fat diets (ketogenic diets are often recommended for certain neurological conditions like epilepsy and seizures), if it is something you want to explore especially as a female, I high recommend working closely with a dietitian so that your gut health is still prioritized 🙌🏻

25/02/2026

This is what a current weight loss client of mine was eating for lunch - tuna mayo on rice cakes.

Now I love a rice cake, but I don't always think it's a good carb option for a meal unless you're going to eat maybe 5? Great for a snack though.

This lovely lady knew to lose weight she needed to eat less to create a calorie deficit BUT she was cutting her lunch time portion way too small and this was causing a mid afternoon hunger surge that often resulted in her coming home, eating everything in sight and feeling out of control (because of this snack she ended up eating more at her maintenance calorie amount - which was the reason her weight loss had stalled).

I added:
- seeded bread (more carbs, more fibre, more energy)
- quick veg (slaw - micronutrients, volume, some fibre)
- avo (micronutrients, fat, fibre)

Her lunch calories, volume, fibre, protein and her variety of plant based foods all increased ✅ BUT this also:
🌟helped to drastically reduce her mid afternoon hunger spike
✨made it easier for her to stick to her snack portion and calorie amount
🌟helped stop her need to eat everything in sight

Yes to lose weight you need a calorie deficit and to eat less, but you also need to be strategic in where you cut calories and how you cut calories to make it more manageable for you 👌🏻

23/02/2026

A few dinner ideas for the week ahead.

Screen shot to save the recipes 🙌🏻

A reminder that not every meal has to be 100% perfect, some meals might be lower in protein or fibre and maybe not have as much veg as you'd like. That's perfectly normal and okay ✨

I remind myself that sometime days my 100% is in fact 60% because that's all I had the capacity for that day ♥️

20/02/2026

"Because granola is too high in calories" .... well, I will politely disagree with this statement😇

Here's how you can have granola - while being mindful of the portion and adding other foods to create a balanced meal that will give you enough protein, fibre and volume ✅✅✅

1. Add a low fat source of protein like low fat Greek yoghurt or cottage cheese
2. Add volume with fruit (ideally high fibre too), high volume fruit like berries, pineapple, papaya or kiwi
3. Add fibre - ground flaxseeds or chia seeds (preferably soak the chia seeds before)
4. Add the granola, around 30-50g depending on your needs and the type you use

A simple guide for granola shopping:
Per 100g look for 5 - 6g of fibre (or more) and a calorie range of 350 to 450kCal. It's predominantly a carb so protein will typically be low, this is not something that I'd focus on too much because you'll be adding protein😊

19/02/2026

3 practical tips for you to try 😊

Hunger is a normal response by the body when it's exposed to a calorie deficit, there are ways we can manage it and make it easier.

If you find you're struggling with hunger constantly if might be that your calories are too low or your nutrition isn't balanced to suit your body's needs.

16/02/2026

A phase of weight loss is a time frame, which can be any where between 8 to 12 weeks long.

Depending on how much weight you'd like or need to lose you might need to follow more than one phase.

When you have a big goal to achieve, break it up into small phases makes the goal so much more believable and really at the end of the day, if you believe in your ability to lose weight it will be so much easier for you (and your brain) to make choices that align with this goal ♥️

Send me a message or email me for weight loss consultations ✨

13/02/2026

You're hot, you're bothered and all you want is a small respite from something cold and sweet 🍦

I love these mini servings as they can fit so nicely into anyone's plan no matter your goal 🙌🏻

I'm most definitely going to be trying the Marcels nougat frozen yoghurt - it contains macadamia nuts 😍 PS the mini Belgium choc and Madagascan vanilla ice cream 'bites' from woolies are dangerously moreish - you've been warned 😉

10/02/2026

To the 42% that answered 'No', here's a suggestion that I hope helps ♥️

There's a high chance that you don't 'just need to try harder'.

06/02/2026

Choc chip baked pancakes 🥞

No flipping, just mix and bake 🙌🏻 perfect for the entire family♥️

Share this with someone (especially a mum) who needs a weekly breakfast prep idea 🥰

Ingredients:
- 160g oat flour
- 3tsp baking powder
- 1/2 tsp salt
- 4 eggs
- 160ml milk of choice
- 20g honey
- 1/2 tsp almond essence/ 1 tsp vanilla essence
- 50g chopped dark choc or choc chips

Method:
1. Preheat the oven to 180'C. Spray a small baking dish (roughly 15cmx15cm) with non-stick cooking spray.
2. Add the dry ingredients to a bowl and mix. Next add the wet ingredients, mix until a smooth batter.
3. Pour into the prepped baking dish, sprinkle over the chocolate.
4. Bake for 15 minutes or until cooked in the centre
5. Allow to cool slightly before serving
6. Serve with low fat Greek yoghurt or cottage cheese to add more protein and berries to add additional fibre

♥️

05/02/2026

I've been planning a lot of crumbed fish lately in my clients meal plans 🐟

It's a very convenient protein option for quick meals but you need to consider that anything crumbed (especially commercially) has both a higher carb and fat content.

So when you're planning your meals to include something crumbed (especially if you are being more calorie conscious) you possibly will need to reduce your other carb and fat portion for that meal.

Crumbed protein will also not have as much protein as its i crumbed counterpart 😊 another aspect to consider too.

Here's a few changes I've made to a client's dinner she was having 🙌🏻

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