Elmia Hansen Nutritionist

11/04/2026

This recipe is super easy and perfect for packing lunches for school or work. The issue many people face is failing to plan meals ahead. This often leads to unhealthy choices. That's exactly what we're trying to prevent. 💪🏼🍎

09/04/2026

07/04/2026

🥑 WHY HEALTHY FATS ARE IMPORTANT IN YOUR DIET 🥑

Fats are often misunderstood, but healthy fats are essential for your body — especially when you’re trying to lose fat, build muscle, and stay healthy.

Here’s why you should NOT cut healthy fats:

1. Healthy Fats Give Long-Lasting Energy
Unlike carbs, fats provide slow, steady energy and help keep you fuller for longer.
This helps reduce snacking and overeating.

2. Fats Support Hormones
Healthy fats play a major role in hormone balance.
Low fat diets can lead to:
• Hormone imbalances
• Low energy
• Increased hunger
• Slower metabolism

3. Fats Help With Fat Loss
Yes — eating healthy fats can actually help you lose fat:
• Keeps you fuller for longer
• Reduces cravings
• Prevents overeating
• Supports metabolism

4. Fats Help Your Body Absorb Nutrients
Your body needs fat to absorb important vitamins:
• Vitamin A
• Vitamin D
• Vitamin E
• Vitamin K

Without healthy fats, your body can’t properly use these nutrients.

5. Fats Support Brain & Cell Health
Healthy fats help with:
• Brain function
• Mood
• Memory
• Cell repair
• Skin health

Healthy Fats To Include
✔️ Avocado
✔️ Nuts
✔️ Seeds
✔️ Olive oil
✔️ Peanut butter (in moderation)
✔️ Fatty fish
✔️ Eggs

Portion Guide
Healthy fats are important — but still calorie dense:
• 1 thumb oil
• Small handful nuts
• ¼ avocado
• 1 tbsp seeds or nut butter

Balance is key — not too much, not too little.

Remember NB:
Carbs = quick energy
Protein = muscle repair
Healthy fats = hormones, fullness & health

01/04/2026

Stay on track with your health goals this Easter Week🐣

Reminder: Easter is a DAY… not the whole week 😉

You can absolutely enjoy your treats AND stay on plan
✨ 1 hot cross bun… not 6
✨ 1 Easter egg… not the whole box
✨ Have good protein snacks like lean biltong on hand when next to the braai
✨Prepare healthy food like Steak and salads in stead of high fat and saucy foods.

It’s all about balance, not restriction 💪🏼

Stay consistent with your meals, and enjoy the special moments without overdoing it 🌿
TIP:
If you know when your big meals are plan the rest of the day to be as healthy as possible.
✔️Tuna salad with salad ingredients
✔️Low carb wrap with chicken breast and salad

You’ve worked hard — don’t let a few days turn into a setback!
We’ve got this!🐇

Elmia Hansen

31/03/2026

THE IMPORTANCE OF CARBOHYDRATES WHEN YOU’RE ACTIVE

Carbohydrates are NOT the enemy — especially when you’re exercising.
They are your body’s main source of energy and play a huge role in performance, fat loss, and recovery.

Here’s why carbs are important 👇

Carbs = Energy
Carbohydrates fuel your workouts. Without enough carbs you may feel:
• Tired
• Weak
• Dizzy
• Low on motivation
• Struggling during workouts

Carbs Help Protect Muscle
When carbs are too low, your body can start using muscle for energy.
Eating carbs helps protein build and maintain lean muscle.

Carbs Can Help With Fat Loss
Eating the right amount of carbs:
• Improves workout performance
• Helps burn more calories
• Reduces cravings
• Supports metabolism

Carbs Help Focus & Mood
Low carb intake can lead to:
• Brain fog
• Headaches
• Irritability
• Low energy

Best Carbs To Include
✔️ Sweet potato
✔️ Rice
✔️ Potatoes
✔️ Oats
✔️ Fruit
✔️ Whole grains
✔️ Wraps

⚖️ Balance is Key
A simple healthy plate:
• ¼ Protein
• ¼ Carbohydrates
• ½ Vegetables

Remember:
Active body = Needs fuel
Carbs = Fuel for performance, fat loss & recovery

Don’t cut on carbs, just balance it✔️

27/03/2026

As easy as 1,2,3
Get meals delivered to your door.
Freeze.
Defrost.

20/03/2026

Our challenge launched TODAY!
Excited is an understatement🔥

🔥 NUTRI-SCULPT 6 WEEK CHALLENGE 🔥

Ready to transform your body, boost your energy, and build sustainable healthy habits? 💪✨

Join our 6 Week Nutri-Sculpt Challenge starting 20 April and take the guesswork out of your fitness journey!

✔️ Individually calculated nutritional needs
✔️ Easy-to-follow meal plan
✔️ Delicious, healthy recipe ideas
✔️ Structured workout plan updated every 2 weeks.
✔️ Coaching & accountability to keep you on track
✔️ Weekly educational videos + Q&A support

This is not a quick fix — it’s a lifestyle upgrade designed to help you feel confident, strong, and in control of your health 🙌

🚫 No products needed
💰 Only R650 for the full 6 weeks

Spots are limited, so don’t miss out!

📩 Register now:
Elmia – 079 604 8734

Let’s do this together 💥 Your future self will thank

19/03/2026

Protein is one of the most powerful tools you can use when your goal is fat loss and muscle gain—and here’s why:

1. Supports Muscle Growth & Repair

When you train (especially strength training), you create small tears in your muscle fibers. Protein provides the amino acids needed to repair and rebuild these fibers—making them stronger and more defined over time.

Without enough protein, your body simply can’t build muscle effectively.

2. Helps You Burn More Calories (Thermic Effect)

Protein has a higher thermic effect than carbs and fats, meaning your body uses more energy to digest and process it.

In simple terms: you burn more calories just by eating protein compared to other nutrients.

3. Preserves Muscle During Weight Loss

When you’re in a calorie deficit, your body can lose both fat and muscle.

Adequate protein intake helps protect your muscle mass, ensuring that most of the weight you lose comes from body fat—not muscle. This is key for a toned, healthy look.

4. Keeps You Fuller for Longer

Protein is highly satiating. It slows digestion and helps control hunger hormones.

Supports Metabolism

More muscle = a higher resting metabolism.

By helping you build and maintain muscle, protein indirectly helps your body burn more calories—even at rest.

19/03/2026

More about my meals…

Looking for a balanced, nourishing meal that supports your health goals? 🍽️✨

All meala is a great example of how the right combination of nutrients can fuel your body effectively:

🥩 Protein (+-40%)
Protein plays a key role in muscle repair, recovery, and keeping you feeling fuller for longer. This makes it ideal for weight management and maintaining lean muscle mass.

🍞 Carbohydrates (+-40%)
The carbs in this meal provide your body with energy to get through your day, support brain function, and fuel workouts—without going overboard.

🥑 Healthy Fats (+-20%)
Fats are essential for hormone balance, nutrient absorption, and long-lasting energy. Including the right amount helps keep your meals satisfying and nutritionally complete.

🔥 Calories (1600-2000 kJ per meal)
A well-portioned meal that fits perfectly into a balanced eating plan—enough to nourish your body without excessive intake.

🥕 Vegetables & Micronutrients
The roasted vegetables add fiber, vitamins, and minerals, supporting digestion, immunity, and overall health.

💡 Why this balance matters:
Combining protein, carbs, and fats in the right proportions helps stabilize blood sugar levels, reduce cravings, and keep your energy steady throughout the day.

Simple, wholesome, and designed to support your goals—because healthy eating should be both effective and enjoyable! 💛

10/03/2026

NEW to the business💪🏼💪🏼

27/02/2026

Hello I am . I want to tell you more about me. I hold a BSc in Consumer Science with an Honours degree in Product Development, which has given me a strong scientific foundation in nutrition, food formulation, and consumer needs. Today, I work as a weight management consultant, combining my academic background with my passion for helping people transform their health. My business focuses on guiding clients toward sustainable lifestyle changes through personalized support and carefully designed healthy meal plans. I love walking alongside people on their journey, empowering them with practical tools, balanced meals, and the confidence to achieve their goals in a realistic and lasting way.

10/07/2024