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Monday 10:30 - 15:30 Tuesday 09:00 - 16:00 Wednesday 09:00 - 15:30 Thursday 09:00 - 16:00 Friday 09:00 - 15:30

Into Nutrition - Nutrition & Wellness Coaching

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South Africa
Cape Town
Into Nutrition - Nutrition & Wellness Coaching

Binge & Emotional Eating Licensed Practitioner & Coach. Healing
your relationship with food, body, & mind. No deprivation, no pills, just healthy eating habits.

Hi, I'm Fiona Thornton, a nutrition and wellness coach. I want to work with YOU to help you achieve your optimum health and lifestyle through better nutrition and coaching. My nutrition and health programmes include coaching and ongoing motivation and support. A healthy outside starts on the inside.

13/11/2025

For anyone who feels like they’ve slipped up this week.

We’re so quick to label ourselves as “failing” when we slip up or make an imperfect choice.
We can be hard on ourself
We can be our own worst critic.

But those moments are simply proof of being human.

Save this for your next imperfect moment — or share it with someone who needs to hear it today.

11/11/2025

Did you grow up in the Clean Plate Club?

When I was younger, leaving food on your plate wasn’t an option.
You finished everything, no excuses, no argument.

👉🏻Because it was polite.
👉🏻Because it showed gratitude.
👉🏻Because someone else spent time and money preparing it.
👉🏻Because waste was not an option.

You did as you were told.

Fast-forward into adulthood… and that conditioning quietly follows us - at the table and in other areas of your life.

The good news...

You are allowed to stop when you’re full — in all areas of your life.
It's not about finishing everything, It is about knowing when to pause.

Did you grow up in the “clean plate club"?

06/11/2025

The truth is… most people don’t struggle with motivation. They struggle with doing everything alone.

This includes your wellbeing.
Having the right support is important.
And asking for help (often very hard to do) is not a sign of weakness or failure

You don't have to do this alone!
If you need help on your wellness journey - judgement free and 100% support.
let's chat and see how I can help - https://intonutrition.co.za/contact/

04/11/2025

6 tips to start (or restart) your wellness journey - that make it easier to begin.

Don’t worry about doing everything at once — start with one (or a few) of these tips:

✅ Focus on small changes
Getting healthy can feel overwhelming.
Breaking it down into bite-sized chunks makes it much more achievable.

✅ Be mindful
Mindfulness matters — from mindful eating to being fully present in your daily choices.

✅ Rethink the scale
You are not a number. Take a break from the scale and celebrate non-scale victories — how your body feels, your sleep quality, mood, and energy.

✅ Be wary of health trends
Trendy “diets” come and go. Everyone’s wellness journey is different — there isn’t a one-size-fits-all approach.

✅ Find what works for you
Experiment and discover what actually fits your lifestyle and body — it doesn’t have to match anyone else’s plan.

✅ Find support
Change can feel overwhelming. The right support can make your wellness journey simpler and more sustainable.

Your journey starts here

Save this and send it to a friend starting over (again).

30/10/2025

Your wellbeing isn’t built on one habit — it’s made up of many areas working together.

Think of a puzzle.
Piecing the puzzle together involves more than one simple solution.
And focusing on only one part of the puzzle will not enable you to complete it.

You start with all the edge pieces to create the frame, then maybe the dominant image (the yellow boat in this case) and then the water, the sky, the mountain... and so it goes. And all of these contribute to creating the whole picture.

I liken this to your wellness.
It's not just about addressing one habit (such as food choices) - It's all the other habits the make up the 'whole' of your wellbeing.

Physical - sleep, energy, nutrition, movement, stress.
Emotional - feelings, self-talk
Mental - thought patterns, focus, boundaries, stress management.
Social -connection, support systems, relationships, belonging.
Other - beliefs and values, work–life balance, boundaries, routine.

Wellbeing happens when we zoom out and support the full picture — not just one piece of it.

If you’ve tried “fixing one habit” and it’s not enough, let’s chat 👉 https://intonutrition.co.za/contact/

28/10/2025

3 ways food can make you feel good — beyond how ‘healthy’ your plate looks.

It's not just about the What.
It’s about the How.

1. Taking time to really taste your food
When you slow down enough to actually taste your food, your nervous system settles. And it changes how you digest and how you feel afterward.

2. Feeling satisfied, not deprived.
When you eat enough to feel satisfied you don’t spend the rest of the day thinking (or even obsessing) about food.

3. Supporting your body to function at its best.
When you choose food for support for your body rather than out of pressure, food becomes a moment of care.

Feeling good is a state...
Feeling good comes from being nourished.

23/10/2025

No food rules. No guilt. No obsession.
No start date. No end date.

When you let go of dieting, you start living

21/10/2025

When you're trying to be "good" but you can't stop thinking about the cookies in the jar...

I’ve been there...
The more I resisted, the louder the craving got and the more it consumed my thoughts. Ultimately the cookie won - but it wasn’t just one cookie.
And then came the guilt. The shame. The “I’ll start fresh tomorrow” promise.

For a long time, I thought that meant I didn’t have enough willpower.
But it wasn’t about willpower — it was about restriction.

When we label food as off-limits, our brain fixates on it.
That’s not a lack of control — it’s a completely normal human response to deprivation.

⛔Dieting creates rules.
😋Rules create rebellion.
🍪Rebellion fuels guilt.
And the cycle continues.

Intuitive eating to the rescue!
🙂No more “good” or “bad” foods.
🙂No more mental tug-of-war with cravings.
🙂Just trust, flexibility, and freedom around food.

And that’s where real food freedom begins

If you'd like to explore more on intuitive eating, let's chat 👉 https://intonutrition.co.za/contact/

16/10/2025

Control doesn't always need to be a negative thing.

I thrive on being in control but it's often control around other people, outcomes, circumstances. It can be an unhealthy.

Even the word 'control' feels heavy — tied to restriction, pressure, or perfection.

So much of the pressure we carry comes from trying to manage things that were never really ours to control - the cravings, the emotions, other people’s opinions, the pace of progress.

The truth — you don’t need to control it all to create change.

Control (in a healthy way) can be:
🌿 How you respond to stress
🌿 The way you nourish your body
🌿 The boundaries you set
🌿 The compassion you give yourself

When you incorporate compassion with control, the control becomes positive and healthy.

Tag a friend who needs to read this.

14/10/2025

Behind many food struggles isn’t a lack of discipline — it’s fear.”

My client didn’t need another diet.
It was a need to feel safe around food again.

And for this particular client, we got curious about the word 'fear' and how that showed up in their struggle with disordered eating.

The fear was about..
The autopilot behaviour taking over.
Not doing things right and being judged.
Trust around food and self-rust.

Fear often comes up for my clients.
And their fear around food isn’t just about eating.
It’s the fear of not being safe around food, their identity around food, and control (or lack thereof).

Somewhere along the way, food became a set of rules instead of nourishment.

Healing your relationship with food (and just about everything else) involves rebuilding the trust, feeling safe, and letting go of the fear.

If you want to feel at peace around food again, I can help guide you there.
Let's get curious, reach out and let's chat 👉🏻https://intonutrition.co.za/contact/

09/10/2025

Routine feels safe — but it can quietly turn into autopilot.

And autopilot behaviour is going through the motions without being present.
It makes me think about the saying, 'stop and smell the roses'.

While autopilot can help you manage busy days and decisions, it can simultaneously make you lose awareness.

In wellness, this can look like:
🍽 Eating because it’s “lunchtime,” not because you’re actually hungry.
🏃‍♀️ Exercising out of guilt, not because it feels good.
🥱 Pushing through the day, even when you have no energy.

Switching from autopilot to being present doesn't have to involve drastic changes.

⏸ Pause on purpose
From tasks to meals, notice how you feel, mentally and physically.
👃 Check in with your senses
What can you see, hear, smell, or feel right now?
💭 Ask yourself intentional questions
What do I actually need right now?
Is this choice helpful?
🔁 Autopilot thrives on sameness
Take a different route.
Adjust your routine.
🕒 Build mini “awareness moments” into your day
Pause before you eat.
Take a deep breath before you tackle your to-do list.
Stretch before getting out of bed.

I often find myself doing things on autopilot - from my driving, to my walks to my eating habits... just to name a few.

💚 Save this as a reminder to slow down and check in with yourself.

07/10/2025

Here’s why ‘all-or-nothing’ thinking might be holding you back.

All-or-nothing shows up everywhere:
👉In what you eat - that “I’ve ruined everything” feeling after one cookie.
👉In your exercise routine - that one skipped workout.
👉How you measure success - one stressful day.

The truth...
✅One choice doesn’t define your whole day.
✅One moment doesn’t erase your progress.
✅You don’t need to start over — you just need to keep going.

So next time you catch that all-or-nothing voice creeping in, try asking yourself
“What’s my next best choice?” .

💛Tag a friend who needs to read this.

Address

Cape Town

Opening Hours

Monday	10:30 - 15:30
Tuesday	09:00 - 16:00
Wednesday	09:00 - 15:30
Thursday	09:00 - 16:00
Friday	09:00 - 15:30

Telephone

+27745806828

Website

http://www.intonutrition.co.za/

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Our Story

Hi, I'm Fiona Thornton, a certified Nutrition and Wellness coach. I’m here to better equip you to achieve a healthier lifestyle through better nutrition and coaching, motivation and support. A healthy outside starts on the inside. * Medical Disclaimer The contents on this page and advice given in consultations are not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.