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Stop Dieting, start nourishing your body! The Nourish Kitchen

30/09/2025

A few things to note about collagen 💖

PS if your diet is lacking in any of the nutrients your body needs to make it's own collagen your collagen supplement might not be as beneficial.

26/09/2025

I thought this post would be very appropriate consider Heritage day this week so I'm sharing it again 🍪 ☕️

A rusk can definitely fit in to your daily food choices 🙌🏻

Here are a few comparisons if you're rusk lover ♥️

23/09/2025

A few tips for Heritage Day 🇿🇦

A reminder that it is only one day, one meal out of hundreds of days and thousands of meals in a year, one meal won't hamper your progress, it's what you do during the majority of the year that will ♥️

Happy Heritage Day 🥳

21/09/2025

This gives me a total of 129g protein and 29g fibre.

This post is not to show you how you must eat but rather highlight foods that are good/high sources of protein and fibre.

If you've been eating a lower fibre diet, you need to increase your fibre intake SLOWLY, you need to 'train' your gut. This could look like:
🌱 eating more fibre at one meal
🌱slowly adding small amounts of fibre to all meals

Water intake is VERY NB too 💦

It's important to remember that almost all foods (some fruit and veg are the exception, as well as simple carbs like sugar and honey) have some amount of protein. I've highlighted the main sources of protein in my meals but you will also get protein from foods like oats and potatoes too 🙌🏻🔥

19/09/2025

Her intentions where good, she was trying to still have some protein at breakfast while eating less calories BUT this was backfiring later in the day!

She'd eat her breakfast at 8am, but then just before 11am her hunger would be through the roof, so she'd eat lunch. What would then happen is by the time she got home from work, she'd be absolutely starving and snack on what ever she could find while making dinner:
- leftovers from her kids lunch boxes
- a piece of cheese 🧀
- a few rusks
- a handful of nuts

Her intentions were good but her body was responding exactly how it's supposed to, and when you're not eating enough calories during the day or in a way that provides slow releasing, sustained blood sugar and energy levels the body is going to look for high energy, fast digesting foods to protect itself 🤗🤍

Bottom line - lowest calories is not the best approach for long term sustainable weight loss 🙏🏻

17/09/2025

Do you eat fishcakes? Vote below ⬇️

I've been planning fishcakes quite frequently over the past few weeks on my clients meal plans.

They are frightfully convenient AND for some an easy way to get the kids to eat more fish.

Here's a quick example of fishcakes you can find at Woolies, the sizes vary quite a lot.
It's important to note that they do contain carbs and fats and you may need to tweak your meal to account for that 😊

12/09/2025

When it comes to protein and especially fibre you want to aim to be eating it split over your meals and snacks 🙌🏻✨

Ladies, we need between 25 to 30g or fibre a day. I definitely don't recommend getting the bulk of that in one meal, an easy way to start eating more fibre gradually is by making sure your snacks are higher fibre.

Here are 4 snack ideas that will give you over 5g of fibre. The high fibre foods in these snacks are:
- flaxseeds/ chia seeds
- cocoa powder
- raspberries (kiwis and pears are also great high fibre fruit)
- chickpeas (hummus)
- cracker bread

An NB reminder when increasing your fibre intake you absolutely must drink more water (aim for 30-35ml of water per kg body weight) 🙏🏻🫶🏻

10/09/2025

Whether you call it a roll or a bun, it's an incredibly convenient and delicious carb! 🍔🥖

Here is a comparison of some regular grocery store options and my recommendations 😊

It's important to note the difference in weight/size (in grams of the rolls). The smaller options are a great way to control portion sizes.

07/09/2025

A few ideas for the week ahead 🫶🏻

I almost never make separate meals for my son and I, I absolutely don't have the time for that.

I do make a few changes to his:
🔹add more fat (toddlers have higher fat requirements than adults)
🔹a higher carb to protein ratio than my plate (toddlers don't need as much protein as adults)

I know there are certain foods he doesn't eat/like (like tomato) I will still put a small piece on his plate. You want to keep exposing your kids to different food (make sure there are safe foods on their plate too) 🙌🏻

I think it's also so important to remember that we all have our own taste preferences, and if he really doesn't like the taste of something I'm not going to force him to eat it 😊

PS You can find all these recipes in my recipe subscription, The Nourish Kitchen 🙌🏻

05/09/2025

Breakfast post gym or maybe a quick Uber Eats order 🍳🛵

Here are a few options from Kauai 🙌🏻♥️

04/09/2025

Something I want to highlight about fat... you want to be eating more plant based fats (or oily fish) than animal fats, you don't need to avoid animal fats or full fat dairy products.

You just need to be eating them in the right ratio 🌰 🥑🧀

Think about your meals, think about the fat sources, if you count more animal based fats then I'd recommend there adding a plant based fat or swoping the animal fat out for a plant based option.

Example:
For breakfast you're eating 2 eggs on toast with butter. You can either do this:
🥑 2 eggs, toast and avo OR (you've swopped a animal fat for a plant based one)
🥚 1 whole egg, 1 egg white, avo, butter and toast (you've cut out 1 source of animal fat and added plant based fat)

PS the cholesterol in eggs does not automatically increase the cholesterol in your blood 🩸

01/09/2025

Spag bol is a weekly staple meal for my son and I as I'm sure it is for many people 🙋🏻‍♀️🙋🏻‍♀️

Here are a few tweaks I made to my client's version to suit her nutritional needs for her weight loss.

One of the easiest ways to reduce calories without influences the amount of food is by changing to leaner cuts of protein and reducing the amount of oil you use to cook.

PS calorie deficits are only meant to be followed for a limited period or time, they are not the way you should be eating indefinitely 🙌🏻

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