Nutrition for Mums, Weightloss, Gut Health Dietitian

top of page

Nourish to TRANSFORM your body and life with a nutrition plan tailored to your individual lifestyle!

Hi, I'm Gen, a registered dietitian, let me help you achieve your goals WITHOUT crazy diets, cutting out food you love or having to make separate meals for your family.

I specialize in:

sustainable weight loss - lose weight AND keep it off while ending chronic dieting
IBS (irritable bowel syndrome) and gut health - stop chronic bloating and gut issues for good
woman health - tailor your nutrition to manage your condition (PCOS, endometriosis)
postpartum health - mums, regain your body and health!
maternal health - from pregnancy to breastfeeding

Book an appointment to start your journey today!

THE NOURISH KITCHEN

Over 300 family friendly healthy recipes
✅suitable for weight loss
✅nutritional break down available for each recipe
✅high protein, high fibre
✅approved by kids and husbands alike

only R449

once off yearly payment. 12 months from the month of signing up).

My Calorie Conscious Recipe eBooks

A collection of quick recipes designed for women on the go
You won't believe you're eating in a calorie deficit!

RISE & SHINE

25 protein packed breakfasts

HEALTHY HUSTLE

25 effortless lunches

Just R99 to satisfy both your tastebuds and weight loss goals!

STAY NOURISHED

Sign up to my weekly newsletters to receive practical nutrition tips, information and recipes straight to your inbox.

If your breakfast smoothies are just fruit you're going to be hungry soon after and missing out on a fantastic opportunity to hit your daily protein and fibre goals 🥲

Fruit is fantastic but you want to also add:
🔥 protein - cottage cheese, dairy milk, protein powder, low fat greek yoghurt
🔥fibre - cocoa powder, chia seeds/ flaxseeds, avo, oats
🔥fat - cocoa powder, avo, chia/ flaxseeds, nut butters, full fat yoghurt, nut milks
🔥additional micronutrient like veg - spinach, frozen cauliflower, beetroot, butternut

The goal isn't always the lowest calories, but rather what is going to improve your body composition, regulate blood sugar levels, feed your gut, keep you full and prevent energy slumps and cravings later on in the day 🍃✨

If your breakfast smoothies are just fruit you're going to be hungry soon after and missing out on a fantastic opportunity to hit your daily protein and fibre goals 🥲

Fruit is fantastic but you want to also add:
🔥 protein - cottage cheese, dairy milk, protein powder, low fat greek yoghurt
🔥fibre - cocoa powder, chia seeds/ flaxseeds, avo, oats
🔥fat - cocoa powder, avo, chia/ flaxseeds, nut butters, full fat yoghurt, nut milks
🔥additional micronutrient like veg - spinach, frozen cauliflower, beetroot, butternut

The goal isn't always the lowest calories, but rather what is going to improve your body composition, regulate blood sugar levels, feed your gut, keep you full and prevent energy slumps and cravings later on in the day 🍃✨

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 🙌🏻

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 🙌🏻

When the sweet craving hits you'll want this recipe saved!
Plus you'll also be getting 5g of fibre from it 🙌🏻

Mix 30g oat flour with sweetener of choice, 10g nut butter (@buttanutt ) and enough milk to form a dough consistency. Lastly stir in 10g Choc chips or chopped chocolate, adding a pinch of salt is highly recommended 🔥

The next recipe in my simple sweet treat series is a South African icon hint: 🍃 🍫 😍

When the sweet craving hits you'll want this recipe saved!
Plus you'll also be getting 5g of fibre from it 🙌🏻

Mix 30g oat flour with sweetener of choice, 10g nut butter (@buttanutt ) and enough milk to form a dough consistency. Lastly stir in 10g Choc chips or chopped chocolate, adding a pinch of salt is highly recommended 🔥

The next recipe in my simple sweet treat series is a South African icon hint: 🍃 🍫 😍

I recently planned a few of these sauces for a weight loss client of mine.

I think these are fantastic options to include in your weekly meals to add some variety to an otherwise boring chicken and rice/ pasta dish 🔥

Have you tried any of these? Which is your favourite?

I recently planned a few of these sauces for a weight loss client of mine.

I think these are fantastic options to include in your weekly meals to add some variety to an otherwise boring chicken and rice/ pasta dish 🔥

Have you tried any of these? Which is your favourite?

Because feeding a toddler can create so much stress for you as a parent which then creates stress for them which is something we want to avoid at meal times 😮‍💨

Here are a few simple things I do that takes the pressure off of me as a parent that makes food fun for him and encourages him to eat without me having to bride or use words to do this (because we all know that toddlers have selective hearing when it comes to verbal encouragement and it feels like you're talking to a brick wall 😂)

Because feeding a toddler can create so much stress for you as a parent which then creates stress for them which is something we want to avoid at meal times 😮‍💨

Here are a few simple things I do that takes the pressure off of me as a parent that makes food fun for him and encourages him to eat without me having to bride or use words to do this (because we all know that toddlers have selective hearing when it comes to verbal encouragement and it feels like you're talking to a brick wall 😂)

1 can tuna (drained = 120g) will give you 27g protein 🐠
It is a fantastic high protein, convenient protein staple that I keep in my pantry 🙌🏻

BUT a tuna mayo can get boring very quickly 🫣😫 here are 3 other recipes for you to try, save this for the next time you need some ideas for tinned tuna.

1 can tuna (drained = 120g) will give you 27g protein 🐠
It is a fantastic high protein, convenient protein staple that I keep in my pantry 🙌🏻

BUT a tuna mayo can get boring very quickly 🫣😫 here are 3 other recipes for you to try, save this for the next time you need some ideas for tinned tuna.

Here's what I'd do now:
1. Capitalize on newbie gains 💪🏻😎
2. Focus less on a calorie deficit more on eating to promote muscle growth
3. Instead of having a goal weight, base my weight loss on a time frame rather
4. Include carbs and fat at every meal - I have PTSD thinking that my suppers used to be chicken breasts, salad 🥗 and fat free mayo then I'd used to fight every inch of my being to not eat more afterwards (PS the biggest reason I created The Nourish Kitchen, to prove that eating to lose weight can and should be delicious 🤤)

I'm a foodie at heart, eating and cooking brings me immense joy and quite honestly the years I spent dieting stripped that love and joy away from me - never ever again!

Here's what I'd do now:
1. Capitalize on newbie gains 💪🏻😎
2. Focus less on a calorie deficit more on eating to promote muscle growth
3. Instead of having a goal weight, base my weight loss on a time frame rather
4. Include carbs and fat at every meal - I have PTSD thinking that my suppers used to be chicken breasts, salad 🥗 and fat free mayo then I'd used to fight every inch of my being to not eat more afterwards (PS the biggest reason I created The Nourish Kitchen, to prove that eating to lose weight can and should be delicious 🤤)

I'm a foodie at heart, eating and cooking brings me immense joy and quite honestly the years I spent dieting stripped that love and joy away from me - never ever again!

Don't be like Gen with a G 🙏🏻🥹

There are 2 types of weight loss, quality and quantity.

Quality weight loss focuses on:
- moderate deficits for specific time frames
- nutrients like protein and fibre as well as calories
- other measure of tracking progress
- lifestyle and social occasions
- slow and steady

Quantity weightloss focuses more on:
- losing as much scale weight as possible
- exercise to burn calories
- calories in vs calories out only
- limiting food choices

For long term weight loss you can sustain, quality weight loss is far superior that quantity weight loss 🔥

Don't be like Gen with a G 🙏🏻🥹

There are 2 types of weight loss, quality and quantity.

Quality weight loss focuses on:
- moderate deficits for specific time frames
- nutrients like protein and fibre as well as calories
- other measure of tracking progress
- lifestyle and social occasions
- slow and steady

Quantity weightloss focuses more on:
- losing as much scale weight as possible
- exercise to burn calories
- calories in vs calories out only
- limiting food choices

For long term weight loss you can sustain, quality weight loss is far superior that quantity weight loss 🔥

Recipes below ♥️ Save this for your next meal prep

I can't imagine preparing 5/7 days of meals in advance, but I can do 2 days. If you have something you want to achieve (weight loss, build muscle, manage your inflammation) you need to be prepared with your nutrition especially when you're a mum.

Naartjie & Almond Overnight oats
- 45g oats
- 100g fat free cottage cheese
- 1/3 cup water
- 1 tsp chia seeds
- 1 tsp flaxseeds
- Sweetener
- Almond essence
- 40g Greek yoghurt
- 1 naartjie

Tuna & Rice Salad, 2 ways
- 40g uncooked Jasmine rice
- 1 can tuna
- 40g avo, 50g slaw & soy sauce OR
- tomato, cucumber, basil, balsamic & 60g Greek yoghurt

Choc Zucchini Muffins
- 200g zucchini grated finely
- 2 eggs, separated
- 60ml canola oil
- 3 tbsp honey/ sugar
- 1 tsp vanilla essence
- 2 tbsp cocoa powder
- 1 tsp baking powder
- Pinch salt
- 100g flour

1. Preheat oven to 180'C
2. Mix zucchini, egg yolks, oil, honey & essences
3. Stir in dr ingredients. Whisk egg whites to stiff peaks
4. Fold in egg whites. Bake for 20-25 minutes

🙌🏻

Recipes below ♥️ Save this for your next meal prep

I can't imagine preparing 5/7 days of meals in advance, but I can do 2 days. If you have something you want to achieve (weight loss, build muscle, manage your inflammation) you need to be prepared with your nutrition especially when you're a mum.

Naartjie & Almond Overnight oats
- 45g oats
- 100g fat free cottage cheese
- 1/3 cup water
- 1 tsp chia seeds
- 1 tsp flaxseeds
- Sweetener
- Almond essence
- 40g Greek yoghurt
- 1 naartjie

Tuna & Rice Salad, 2 ways
- 40g uncooked Jasmine rice
- 1 can tuna
- 40g avo, 50g slaw & soy sauce OR
- tomato, cucumber, basil, balsamic & 60g Greek yoghurt

Choc Zucchini Muffins
- 200g zucchini grated finely
- 2 eggs, separated
- 60ml canola oil
- 3 tbsp honey/ sugar
- 1 tsp vanilla essence
- 2 tbsp cocoa powder
- 1 tsp baking powder
- Pinch salt
- 100g flour

1. Preheat oven to 180'C
2. Mix zucchini, egg yolks, oil, honey & essences
3. Stir in dr ingredients. Whisk egg whites to stiff peaks
4. Fold in egg whites. Bake for 20-25 minutes

🙌🏻

A super quick lunch meal I planned for a weight loss client of mine 🙌🏻

To make it even simpler you could use ready made slaw instead of chopping your own 'Greek' salad 😅

If you're looking for a 5 minute lunch that you can throw together, perfect for weight loss save this idea 💡

PS woolies have adjusted their pita recipe and even changes they've made are fantastic 👌🏻😮‍💨 these ones are a lot softer then their precious ones!

A super quick lunch meal I planned for a weight loss client of mine 🙌🏻

To make it even simpler you could use ready made slaw instead of chopping your own 'Greek' salad 😅

If you're looking for a 5 minute lunch that you can throw together, perfect for weight loss save this idea 💡

PS woolies have adjusted their pita recipe and even changes they've made are fantastic 👌🏻😮‍💨 these ones are a lot softer then their precious ones!

I'm still trying to find my feet in my new routine, my regular meal planning and grocery shopping is out the window currently 😅 which is THE MAIN reason my lunch meals have been unbalanced - most protein and carbs

What I haven't done:
- eating enough veg/ fibre
- eaten slowly
- inconsistent with some of my supplements
- eating at my regular meal times

What I have done:
- eaten the lower end of my protein range
- not skipped a meal
- eaten anchor meals (meals I know like the back of my hand)

If you'd like the recipes for these meals, let me know in the comments below and I'll send them to you ♥️🙌🏻

I'm still trying to find my feet in my new routine, my regular meal planning and grocery shopping is out the window currently 😅 which is THE MAIN reason my lunch meals have been unbalanced - most protein and carbs

What I haven't done:
- eating enough veg/ fibre
- eaten slowly
- inconsistent with some of my supplements
- eating at my regular meal times

What I have done:
- eaten the lower end of my protein range
- not skipped a meal
- eaten anchor meals (meals I know like the back of my hand)

If you'd like the recipes for these meals, let me know in the comments below and I'll send them to you ♥️🙌🏻

I've done all three!

Weightloss is not fun, don't make it more difficult for you by making these mistakes.

If you're wanting to take control of your weight loss, still eat foods you love and keeping it off for good I can help. Send me a message or comment 'CONTROL' and I'll contact you ♥️🙌🏻

I've done all three!

Weightloss is not fun, don't make it more difficult for you by making these mistakes.

If you're wanting to take control of your weight loss, still eat foods you love and keeping it off for good I can help. Send me a message or comment 'CONTROL' and I'll contact you ♥️🙌🏻

A woolies rotisserie chicken has come to my rescue this past week for a ready made quick protein option 😅😮‍💨

Here are a few quick meal ideas to add a little twist to cooked chicken. You can eat the same protein for 3 meals add a few adjustments and you've got 3 complete different meals 🙌🏻

Have a wonderful week ahead everyone, when in doubt always keep it simple 🥰🔥

A woolies rotisserie chicken has come to my rescue this past week for a ready made quick protein option 😅😮‍💨

Here are a few quick meal ideas to add a little twist to cooked chicken. You can eat the same protein for 3 meals add a few adjustments and you've got 3 complete different meals 🙌🏻

Have a wonderful week ahead everyone, when in doubt always keep it simple 🥰🔥

Some prep-able breakfast recipes for the week ahead, all with over 20g protein per serving ✨

🙌🏻save this post to bookmark these recipes

Breakfast is a meal, like lunch or dinner, it doesn't need to be a typical breakfast meal, if you want curry and rice have it, if a ham and cheese sandwich is easier for you then perfect 🤩 if overnight oats makes you 🤢 then don't have it.

One of my more unconventional breakfasts is a banana bread bowl, 2 slices of banana bread crumbled over yoghurt and served with some fruit.

You need to do what suits YOU best 🫶🏻

Some prep-able breakfast recipes for the week ahead, all with over 20g protein per serving ✨

🙌🏻save this post to bookmark these recipes

Breakfast is a meal, like lunch or dinner, it doesn't need to be a typical breakfast meal, if you want curry and rice have it, if a ham and cheese sandwich is easier for you then perfect 🤩 if overnight oats makes you 🤢 then don't have it.

One of my more unconventional breakfasts is a banana bread bowl, 2 slices of banana bread crumbled over yoghurt and served with some fruit.

You need to do what suits YOU best 🫶🏻

Egg free, no cottage cheese in site and IBS friendly 🙌🏻
Bacon and avo on sourdough 🥰

To make it even faster you can batch cook the bacon in advance and reheat in the microwave just before assembling 🔥

You'll need the following:
- 2 slices sourdough bread (+/- 90g) (if IBS isn't a concern you can use any high fibre bread as an alternative)
- 100g round cut bacon
- 60g avocado (30g if avo is a trigger food for IBS)
- 1/2 tomato, diced
- spring onion (lower fodmap) or 1/4 red onion, diced (optional)
- balsamic vinegar
- rocket/ spinach
- salt/ pepper

This meal will give you 25g protein and almost 9g fibre 🫶🏻

Egg free, no cottage cheese in site and IBS friendly 🙌🏻
Bacon and avo on sourdough 🥰

To make it even faster you can batch cook the bacon in advance and reheat in the microwave just before assembling 🔥

You'll need the following:
- 2 slices sourdough bread (+/- 90g) (if IBS isn't a concern you can use any high fibre bread as an alternative)
- 100g round cut bacon
- 60g avocado (30g if avo is a trigger food for IBS)
- 1/2 tomato, diced
- spring onion (lower fodmap) or 1/4 red onion, diced (optional)
- balsamic vinegar
- rocket/ spinach
- salt/ pepper

This meal will give you 25g protein and almost 9g fibre 🫶🏻

These might not all be balanced breakfasts BUT they are quick options for the days you need them, or for keeping in the office (or at home) for just incase of emergencies 😅 we all have those days!

It's better to start the day with some nutrition, moderate protein and some fibre than nothing.

When you skip meals protein and fibre are often 2 nutrients that are lacking at the end of the day. Skipping the occasional breakfast is fine but if it's a regular occurrence and it's resulting in you not eating enough then it's not ideal at all.

I hope these ideas help 🥰

These might not all be balanced breakfasts BUT they are quick options for the days you need them, or for keeping in the office (or at home) for just incase of emergencies 😅 we all have those days!

It's better to start the day with some nutrition, moderate protein and some fibre than nothing.

When you skip meals protein and fibre are often 2 nutrients that are lacking at the end of the day. Skipping the occasional breakfast is fine but if it's a regular occurrence and it's resulting in you not eating enough then it's not ideal at all.

I hope these ideas help 🥰

Swipe to see the comparison 🥣

There really isn't much of a difference (unless you're choosing instant flavoured oats as it has added sugar and is more processed).

It's important to note the least processed the oats, the lower the GI, meaning the slower it will influence your blood sugar (instant oats has a GI of around 70, where steel cut oats is roughly 50). So if you're keeping tabs on your blood sugar you might want to opt for the lower GI option (ps what you add to your oats is also very important here too).

Another important thing to note, oats is naturally gluten free, it can get contaminated with gluten during its processing.

If you're needing to eat gluten free because of a specific medical condition like Celiac Disease then opt for the gluten free variety to avoid potential cross contamination. ✨

Swipe to see the comparison 🥣

There really isn't much of a difference (unless you're choosing instant flavoured oats as it has added sugar and is more processed).

It's important to note the least processed the oats, the lower the GI, meaning the slower it will influence your blood sugar (instant oats has a GI of around 70, where steel cut oats is roughly 50). So if you're keeping tabs on your blood sugar you might want to opt for the lower GI option (ps what you add to your oats is also very important here too).

Another important thing to note, oats is naturally gluten free, it can get contaminated with gluten during its processing.

If you're needing to eat gluten free because of a specific medical condition like Celiac Disease then opt for the gluten free variety to avoid potential cross contamination. ✨

A meal I recently planned for a client. A few important notes:
- this is something she eats once a week
- we've combined a snack and a meal here (400kCal meal and 200kCal snack), she is still within her weight loss nutritional requirements at the end of the day
- the total calories may appear 'high' but in comparison to what she was doing previously, she's consuming half the amount of calories
- achieving weight loss and maintaining it requires education on what works for you, making life long changes to your old way of eating and setting boundaries with yourself that you stick to most of the time

There will be elements of your 'old' lifestyle that you will need to let go BUT a you will also gain so many more better habits that will help you stop the cycle of weight loss and weight regain 🙌🏻🔥

A meal I recently planned for a client. A few important notes:
- this is something she eats once a week
- we've combined a snack and a meal here (400kCal meal and 200kCal snack), she is still within her weight loss nutritional requirements at the end of the day
- the total calories may appear 'high' but in comparison to what she was doing previously, she's consuming half the amount of calories
- achieving weight loss and maintaining it requires education on what works for you, making life long changes to your old way of eating and setting boundaries with yourself that you stick to most of the time

There will be elements of your 'old' lifestyle that you will need to let go BUT a you will also gain so many more better habits that will help you stop the cycle of weight loss and weight regain 🙌🏻🔥

Eating for performance is my current goal. Which means I've been focusing on 3 things:
🔥 more calories (carbs& protein) during the day
🔥slightly more protein
🔥eating strategically for my exercise

I've slowly been increasing my calorie intake weekly over the past 4 weeks and I've noticed a big difference in my exercise performance, mostly from my weight training volume (an increase in the amount of reps and weight used) as well as consistent energy in my runs 🙌🏻
The goal = hybrid (amateur) athlete 🏃🏻‍♀️🏋🏻‍♀️

If your goal is to exercise better, your nutrition plays a massive role in this - you get your nutrition right and you'll notice the positive affects on your training 🥰

Eating for performance is my current goal. Which means I've been focusing on 3 things:
🔥 more calories (carbs& protein) during the day
🔥slightly more protein
🔥eating strategically for my exercise

I've slowly been increasing my calorie intake weekly over the past 4 weeks and I've noticed a big difference in my exercise performance, mostly from my weight training volume (an increase in the amount of reps and weight used) as well as consistent energy in my runs 🙌🏻
The goal = hybrid (amateur) athlete 🏃🏻‍♀️🏋🏻‍♀️

If your goal is to exercise better, your nutrition plays a massive role in this - you get your nutrition right and you'll notice the positive affects on your training 🥰

Bread and weightloss... yes it's very possible!

Here are a few of my tips on how you can eat bread and still lose weight:

The goal - add volume, fibre, increase the protein and control the fat amount

🥯 one slice of ham is not nearly enough, make sure you have a lean source of protein (cooked ham/ roast beef/ tuna/ chicken/ LF cottage cheese) and you want to aim for a ratio of more protein to bread 😅

🥖 Swop out the butter for lite mayo, mustard/ relish or chutney. Rather have fat from a higher volume food source like mozzarella cheese/ avo/ trout or salmon

🥪 Go for high fibre/ seeded bread (look at the nutritional info of the bread and aim for as close to 6g fibre per 100g bread)

🥗 Don't forget the veg - whether you add it to the sandwich or have a side salad, veg adds volume to the meal and some fibre as well as micronutrients

🔥 Go for a smaller bread portion - sandwich squares or thins are a great portion controlled option

✨my favourite tip - have an open sandwich, it feels like you're eating more and chances are you eat more slowly which helps with hunger control AND reduces bloating

Let me know which tip is your favourite 🫶🏻

Bread and weightloss... yes it's very possible!

Here are a few of my tips on how you can eat bread and still lose weight:

The goal - add volume, fibre, increase the protein and control the fat amount

🥯 one slice of ham is not nearly enough, make sure you have a lean source of protein (cooked ham/ roast beef/ tuna/ chicken/ LF cottage cheese) and you want to aim for a ratio of more protein to bread 😅

🥖 Swop out the butter for lite mayo, mustard/ relish or chutney. Rather have fat from a higher volume food source like mozzarella cheese/ avo/ trout or salmon

🥪 Go for high fibre/ seeded bread (look at the nutritional info of the bread and aim for as close to 6g fibre per 100g bread)

🥗 Don't forget the veg - whether you add it to the sandwich or have a side salad, veg adds volume to the meal and some fibre as well as micronutrients

🔥 Go for a smaller bread portion - sandwich squares or thins are a great portion controlled option

✨my favourite tip - have an open sandwich, it feels like you're eating more and chances are you eat more slowly which helps with hunger control AND reduces bloating

Let me know which tip is your favourite 🫶🏻

As someone who has IBS, I know first hand just how debilitating it can be 😣 BUT it doesn't need to be 🫶🏻

You also don't need to take (costly) supplements to manage it well either - I don't and neither do my clients 🙌🏻

Please email me if you're needing help - IBS is something that can be managed well and doesn't need to keep causing you physical and mental discomforts ♥️

As someone who has IBS, I know first hand just how debilitating it can be 😣 BUT it doesn't need to be 🫶🏻

You also don't need to take (costly) supplements to manage it well either - I don't and neither do my clients 🙌🏻

Please email me if you're needing help - IBS is something that can be managed well and doesn't need to keep causing you physical and mental discomforts ♥️

A few simple swops can make a big difference ✨🔥

Here the focus was reducing the overall fat content (and calories as a result) of a plate of nachos - which can be a high fat meal.

No restrictions, just calculated changes 🙌🏻
Have a wonderful weekend x

#nachos #highproteinmeals

A few simple swops can make a big difference ✨🔥

Here the focus was reducing the overall fat content (and calories as a result) of a plate of nachos - which can be a high fat meal.

No restrictions, just calculated changes 🙌🏻
Have a wonderful weekend x

#nachos #highproteinmeals

To be quite frank life has been a rollercoaster, and I know I've done the best I can over the past 6 weeks. I remind myself that 'the best' looks different in certain seasons and that is still progress 🙌🏻

If you're currently going through a rollercoaster season too, and you feel incredibly disheartened with where you are in achieving your goals, know that this season is temporary also keep in mind that the transformation you are longing for doesn't happen over 12 weeks it happens from consistently choosing the best choices aligned to your goals that you can over years.

You have time ♥️

To be quite frank life has been a rollercoaster, and I know I've done the best I can over the past 6 weeks. I remind myself that 'the best' looks different in certain seasons and that is still progress 🙌🏻

If you're currently going through a rollercoaster season too, and you feel incredibly disheartened with where you are in achieving your goals, know that this season is temporary also keep in mind that the transformation you are longing for doesn't happen over 12 weeks it happens from consistently choosing the best choices aligned to your goals that you can over years.

You have time ♥️

If I was to start my weight loss journey again this is what I'd focus on the most 🙌🏻

With so much advice regarding weight loss (fat loss) available it can feel very overwhelming and then trying to do all those things in a 24hr period PLUS still fulfill every role you have (mum, boss, employee, partner etc).

If you're currently feeling overwhelmed focusing on these 3 fundamentals can help:
✅nutrition
✅sleep
✅movement

If you're needing help with your weight loss journey send me a message or email, we can create a plan that best suits your needs 🙏🏻✨

If I was to start my weight loss journey again this is what I'd focus on the most 🙌🏻

With so much advice regarding weight loss (fat loss) available it can feel very overwhelming and then trying to do all those things in a 24hr period PLUS still fulfill every role you have (mum, boss, employee, partner etc).

If you're currently feeling overwhelmed focusing on these 3 fundamentals can help:
✅nutrition
✅sleep
✅movement

If you're needing help with your weight loss journey send me a message or email, we can create a plan that best suits your needs 🙏🏻✨

I know it's scary to eat more calories, especially when you have been in a never ending dieting cycle (even more so when you haven't reached the goal you set for yourself).

But believe me when I say, following a chronic calorie deficit will only make your journey more difficult in the long run 😣

There are strategies we can use to increase the amount of food you eat (calories) in a controlled way that doesn't lead to excessive fat gain.

Yes, educating yourself about how to lose weight if that's your goal is vital, but even more important is knowing what to do when you're not losing weight/fat - because this is where you should be spending most of you life 🫶🏻🙌🏻

Reach out to me (DM or email) if you're needing more guidance 🔥

I know it's scary to eat more calories, especially when you have been in a never ending dieting cycle (even more so when you haven't reached the goal you set for yourself).

But believe me when I say, following a chronic calorie deficit will only make your journey more difficult in the long run 😣

There are strategies we can use to increase the amount of food you eat (calories) in a controlled way that doesn't lead to excessive fat gain.

Yes, educating yourself about how to lose weight if that's your goal is vital, but even more important is knowing what to do when you're not losing weight/fat - because this is where you should be spending most of you life 🫶🏻🙌🏻

Reach out to me (DM or email) if you're needing more guidance 🔥

Happy World Chocolate Day 🍫

Of course we had to make a breakfast to celebrate 🥳 a world without chocolate would be less wonderful!

My saucy chocolate breakfast pudding has 31g of protein and 12.6g fibre 🙌🏻

Comment with 'chocolate' and I'll send you the recipe ✨

#worldchocolateday #highproteinbreakfast

Happy World Chocolate Day 🍫

Of course we had to make a breakfast to celebrate 🥳 a world without chocolate would be less wonderful!

My saucy chocolate breakfast pudding has 31g of protein and 12.6g fibre 🙌🏻

Comment with 'chocolate' and I'll send you the recipe ✨

#worldchocolateday #highproteinbreakfast

One chicken, 4 ideas 💡

The easiest and best thing you can do to make sure you eat according to your goals is to plan your meals - it doesn't have to be a week in advance even the day before or 2/3 days in advance 🙌🏻

The full recipes can be found in my recipe subscription.
The goal:
✅ balanced meals that fit into anyone's nutritional needs
✅family friendly (eating healthy is for the entire family, I don't want my son to grow up with the idea that 'mommy' eats different food, or that what I eat is healthier or 'diet' food
✅delicious (I love to eat and I love good food, I will not be wasting any more of my years eating bland food 😅)

We all know that what we eat is the largest factor we need to manage our weight, have stable energy levels, beat fatigue, optimal hormonal levels and so much more ✨🔥

One chicken, 4 ideas 💡

The easiest and best thing you can do to make sure you eat according to your goals is to plan your meals - it doesn't have to be a week in advance even the day before or 2/3 days in advance 🙌🏻

The full recipes can be found in my recipe subscription.
The goal:
✅ balanced meals that fit into anyone's nutritional needs
✅family friendly (eating healthy is for the entire family, I don't want my son to grow up with the idea that 'mommy' eats different food, or that what I eat is healthier or 'diet' food
✅delicious (I love to eat and I love good food, I will not be wasting any more of my years eating bland food 😅)

We all know that what we eat is the largest factor we need to manage our weight, have stable energy levels, beat fatigue, optimal hormonal levels and so much more ✨🔥

Who's tried the Belazu range from Woolies??
It looks absolutely delicious 🔥

A quick meal idea for the weekend, you could even pair this with a plant based soup to get your veg portion in 🥣

Who's tried the Belazu range from Woolies??
It looks absolutely delicious 🔥

A quick meal idea for the weekend, you could even pair this with a plant based soup to get your veg portion in 🥣

If you could grant me one wish, it would be to cook for my Dad again ♥️

If you could grant me one wish, it would be to cook for my Dad again ♥️

If your oats looks like oats, milk and some sugar you are going to be hungry.

Yea oats is a good source of fibre and fibre helps with fullness BUT a balanced meal is what will help manage hunger (carbs, fibre, protein, fat & fruit/veg).

Adding eggs to your oats while they are cooking is such an easy way to add protein.
⚠️3 tips:
✅ whisk the egg before and when adding it to your oats, mix vigorously to prevent the egg from scrambled OR
✅ whisk in a small amount of boiling water to the egg, so that the egg isn't cold when you add it to the hot oats
✅ use room temperature eggs 🥚

Here's the recipe for my pear & almond oats, a bowl of oats that won't leave you hungry an hour later 🙌🏻

Ingredients:
- 40g instant oats
- Pinch of salt
- 1/3 cup boiling water
- 20g vanilla protein powder @biogen_sa grass fed vanilla whey
- 1 egg
- 1 tsp ground flaxseed @dischem_foods
- 50g pear
- 10g almond butter @buttanutt
- Almond milk @buttanutt
- Cinnamon
- Sweetener to taste

Method:
1. Add oats, water & salt to a pot, bring to a simmer and cook until starting to thicken.
2. If using protein powder, mix with a little bit of water and stir into the oats.
3. Stir in the whisked egg, stir until the oats becomes thick, about 3-5 minutes. Add more water is needed.
4. Stir in the flaxseed just before serving.
5. Serve with diced pear, almond milk and almond butter

#oatsforbreakfast #oatsrecipe #highproteinrecipes

If your oats looks like oats, milk and some sugar you are going to be hungry.

Yea oats is a good source of fibre and fibre helps with fullness BUT a balanced meal is what will help manage hunger (carbs, fibre, protein, fat & fruit/veg).

Adding eggs to your oats while they are cooking is such an easy way to add protein.
⚠️3 tips:
✅ whisk the egg before and when adding it to your oats, mix vigorously to prevent the egg from scrambled OR
✅ whisk in a small amount of boiling water to the egg, so that the egg isn't cold when you add it to the hot oats
✅ use room temperature eggs 🥚

Here's the recipe for my pear & almond oats, a bowl of oats that won't leave you hungry an hour later 🙌🏻

Ingredients:
- 40g instant oats
- Pinch of salt
- 1/3 cup boiling water
- 20g vanilla protein powder @biogen_sa grass fed vanilla whey
- 1 egg
- 1 tsp ground flaxseed @dischem_foods
- 50g pear
- 10g almond butter @buttanutt
- Almond milk @buttanutt
- Cinnamon
- Sweetener to taste

Method:
1. Add oats, water & salt to a pot, bring to a simmer and cook until starting to thicken.
2. If using protein powder, mix with a little bit of water and stir into the oats.
3. Stir in the whisked egg, stir until the oats becomes thick, about 3-5 minutes. Add more water is needed.
4. Stir in the flaxseed just before serving.
5. Serve with diced pear, almond milk and almond butter

#oatsforbreakfast #oatsrecipe #highproteinrecipes

One for every day of the week 🥰🙌🏻

One for every day of the week 🥰🙌🏻

Read this if you're someone who eats out weekly (whether your goal is weightloss or maintenance).

As much as restaurant options are becoming more health conscious sometimes you just want to eat a meal because of taste and not nutrition.

A method to work higher fat and higher carb meals into your goals is compensating. Basically reducing carbs and fats at meals you make to compensate for a higher intake later.

PS you absolutely don't have to compensate for every meal, it's more something to consider if you are eating out on a weekly basis ♥️

Read this if you're someone who eats out weekly (whether your goal is weightloss or maintenance).

As much as restaurant options are becoming more health conscious sometimes you just want to eat a meal because of taste and not nutrition.

A method to work higher fat and higher carb meals into your goals is compensating. Basically reducing carbs and fats at meals you make to compensate for a higher intake later.

PS you absolutely don't have to compensate for every meal, it's more something to consider if you are eating out on a weekly basis ♥️

Almond Coffee Oat Cake

You'll be springing out of bed for this one 🥰

This recipe is a fantastic breakfast but would also work as a snack or even dessert serves with some ice cream 🍨

Ingredients:
Cake
40g oat flour
1/2 tsp baking powder
2 tsp instant coffee
1 sachet sweetener/ 1 tsp sugar/ honey
1 egg
40g Greek style yoghurt
60g fat free smooth plain cottage cheese @lancewood.co.za
60ml almond milk @buttanutt

Crumble:
10g oats
1 tsp ground flaxseed @dischem_foods
5g almonds
Pinch of salt
5g 40% flora @florasouthafrica
1 sachet sweetener/ 1 tsp sugar

Method:
To make the cake:
1. Mix the oats, baking powder, coffee & sweetener in a bowl. Stir in the egg, yoghurt, cottage cheese & milk. Mix until well combined.
2. Pour into a greased bake proof dish.
To make the crumble:
1. Run together all the ingredients in a bowl until a crumble consistency.

Sprinkle the crumble over the cake batter.
Bake at 180'C for 12-15 minutes in an airfry or 20- 25 minutes in an oven. Bake until golden brown and just baked through the centre.

Serve warm 🔥

Almond Coffee Oat Cake

You'll be springing out of bed for this one 🥰

This recipe is a fantastic breakfast but would also work as a snack or even dessert serves with some ice cream 🍨

Ingredients:
Cake
40g oat flour
1/2 tsp baking powder
2 tsp instant coffee
1 sachet sweetener/ 1 tsp sugar/ honey
1 egg
40g Greek style yoghurt
60g fat free smooth plain cottage cheese @lancewood.co.za
60ml almond milk @buttanutt

Crumble:
10g oats
1 tsp ground flaxseed @dischem_foods
5g almonds
Pinch of salt
5g 40% flora @florasouthafrica
1 sachet sweetener/ 1 tsp sugar

Method:
To make the cake:
1. Mix the oats, baking powder, coffee & sweetener in a bowl. Stir in the egg, yoghurt, cottage cheese & milk. Mix until well combined.
2. Pour into a greased bake proof dish.
To make the crumble:
1. Run together all the ingredients in a bowl until a crumble consistency.

Sprinkle the crumble over the cake batter.
Bake at 180'C for 12-15 minutes in an airfry or 20- 25 minutes in an oven. Bake until golden brown and just baked through the centre.

Serve warm 🔥

10 Recipes from my latest recipe eBook 🙌🏻

25 high protein, effortless recipes designed for weight loss ✨

Follow the link it my bio to grab your copy 🥳

10 Recipes from my latest recipe eBook 🙌🏻

25 high protein, effortless recipes designed for weight loss ✨

Follow the link it my bio to grab your copy 🥳

I know it's scary to move from a calorie deficit to eating at maintenance. I know it's easy to believe that eating more food will cause weight/ fat gain BUT eating more food can actually result in your body using more energy than it did when you were eating in a deficit 🔥

Swipe to see how eating more can result in 'burning' more energy/ calories

Our bodies thrive from being nourished in both nutrients as well as the amount of calories we eat 💪🏻♥️

I know it's scary to move from a calorie deficit to eating at maintenance. I know it's easy to believe that eating more food will cause weight/ fat gain BUT eating more food can actually result in your body using more energy than it did when you were eating in a deficit 🔥

Swipe to see how eating more can result in 'burning' more energy/ calories

Our bodies thrive from being nourished in both nutrients as well as the amount of calories we eat 💪🏻♥️

Chicken Stroganoff, a meal I planned for a weight loss client recently 🔥

Our goal for her is to start including more sources of higher fibre carbs (peas and brown wild rice in this dish) to increase her feeling of satisfaction after a meal and increase her fibre intake mostly to help manage her hunger levels.

She's been limiting her carb intake for quite a while with the intention of losing weight but unfortunately she's been struggling with her hunger levels and often over eats especially on snacks in between meals as a result, which has negatively impacted her weight loss success.

This meal is perfect for the entire family, I'd add an additional source of fat like Parmesan cheese to your kids/ partners portion (if their current goal isn't weight loss)

Chicken Stroganoff, a meal I planned for a weight loss client recently 🔥

Our goal for her is to start including more sources of higher fibre carbs (peas and brown wild rice in this dish) to increase her feeling of satisfaction after a meal and increase her fibre intake mostly to help manage her hunger levels.

She's been limiting her carb intake for quite a while with the intention of losing weight but unfortunately she's been struggling with her hunger levels and often over eats especially on snacks in between meals as a result, which has negatively impacted her weight loss success.

This meal is perfect for the entire family, I'd add an additional source of fat like Parmesan cheese to your kids/ partners portion (if their current goal isn't weight loss)

Some ideas for the week ahead ✨

I keep weekly meals simple, I also don't make separate meals for my son and I (90% of the time, there are a few foods I like that he doesn't, like tomatoes and soup 😅 I do still offer these to him but I don't force him to eat them).

I will also often bulk cook protein (like the pork fillet this last week, a roast chicken, grilled chicken breasts or bolognaise). This helps significantly reduce dinner cooking time, and also means that on some nights no cooking is required - as much as I LOVE cooking some nights I just don't have the capacity for it especially with a hungry toddler at my heals 😂

#healthydinnerideas

Some ideas for the week ahead ✨

I keep weekly meals simple, I also don't make separate meals for my son and I (90% of the time, there are a few foods I like that he doesn't, like tomatoes and soup 😅 I do still offer these to him but I don't force him to eat them).

I will also often bulk cook protein (like the pork fillet this last week, a roast chicken, grilled chicken breasts or bolognaise). This helps significantly reduce dinner cooking time, and also means that on some nights no cooking is required - as much as I LOVE cooking some nights I just don't have the capacity for it especially with a hungry toddler at my heals 😂

#healthydinnerideas

I eat cheese every single day 🥰 mostly cottage cheese, but I have recently found a new hyperfixation with mozzarella 🍕

I also think Parmesan if a fantastic cheese to have even in periods of weight loss (despite the higher fat and calorie content) because 5g or grated Parmesan goes a very long way and adds fantastic flavour!

PS always read nutritional labels especially when it comes to products that are marketed as reduced fat (see Gouda as an example). The reduced fat version isn't always much different to the 'normal' version.

🧀 🧀

I eat cheese every single day 🥰 mostly cottage cheese, but I have recently found a new hyperfixation with mozzarella 🍕

I also think Parmesan if a fantastic cheese to have even in periods of weight loss (despite the higher fat and calorie content) because 5g or grated Parmesan goes a very long way and adds fantastic flavour!

PS always read nutritional labels especially when it comes to products that are marketed as reduced fat (see Gouda as an example). The reduced fat version isn't always much different to the 'normal' version.

🧀 🧀

'I don't have time to eat healthy'

4% of my day is 45minutes, I also made all these meals from scratch, I could have done this in 30 minutes if I had gone for quicker options like overnight oats (which basically takes 5 minutes) or gone for a rotisserie chicken, microwave potato and a slaw for dinner.

So no, I don't agree with the idea that healthy eating takes time, but it does require some planning♥️

'I don't have time to eat healthy'

4% of my day is 45minutes, I also made all these meals from scratch, I could have done this in 30 minutes if I had gone for quicker options like overnight oats (which basically takes 5 minutes) or gone for a rotisserie chicken, microwave potato and a slaw for dinner.

So no, I don't agree with the idea that healthy eating takes time, but it does require some planning♥️

Don't make the same mistake I did and forget your Mac and cheese under the grill 🔥 😂

Typically Mac and cheese is basically carbs and fat with some protein, which is perfectly okay occasionally but if you're looking for a more balanced recipe then this is for you 🥰

Serves 4:
-160g uncooked macaroni (choose whole-wheat for higher fibre)
-1 carrot, diced
-1 onion, diced
-2 - 3 garlic cloves, finely chopped
-2-3 teaspoons fresh thyme
-200g round cut bacon
-fresh thyme
-50g flora 40%
-30g flour
-250ml chicken/veg stock
-250ml skim milk
-1 tbsp Dijon mustard
-150g frozen peas
-1 cup steamed cauliflower/broccoli
-salt & pepper to taste
-100g mozzarella cheese, grated
-20g feta (optional)

Method:
1. Cook macaroni according to packet instructions.
2. Preheat oven to 200'C.
3. Spray a medium sauce pan with non-stick cooking spray. Place on medium heat. Once hot add onion, garlic, carrots & bacon. Sauté until onions are transparent or for 5 min (I left out the onions and garlic for a lower fodmap version).
4. Remove from heat, add the flora. Allow to melt. Return to low heat, add the flour. Mix and allow to cook for 2-3 minutes.
5. Slowly stir in the stock, and milk. Bring to a simmer.
6. Add the peas, cauliflower, cooked macaroni, mustard and 1/4 of the grated mozzarella. Season to taste.
7. Add to an oven proof dish. Top with remaining cheese and feta.
8. Bake for 15 to 20 minutes. Grill to brown the cheese.
9. Serve

#macandcheeserecipe #healthyfamilymeals

Don't make the same mistake I did and forget your Mac and cheese under the grill 🔥 😂

Typically Mac and cheese is basically carbs and fat with some protein, which is perfectly okay occasionally but if you're looking for a more balanced recipe then this is for you 🥰

Serves 4:
-160g uncooked macaroni (choose whole-wheat for higher fibre)
-1 carrot, diced
-1 onion, diced
-2 - 3 garlic cloves, finely chopped
-2-3 teaspoons fresh thyme
-200g round cut bacon
-fresh thyme
-50g flora 40%
-30g flour
-250ml chicken/veg stock
-250ml skim milk
-1 tbsp Dijon mustard
-150g frozen peas
-1 cup steamed cauliflower/broccoli
-salt & pepper to taste
-100g mozzarella cheese, grated
-20g feta (optional)

Method:
1. Cook macaroni according to packet instructions.
2. Preheat oven to 200'C.
3. Spray a medium sauce pan with non-stick cooking spray. Place on medium heat. Once hot add onion, garlic, carrots & bacon. Sauté until onions are transparent or for 5 min (I left out the onions and garlic for a lower fodmap version).
4. Remove from heat, add the flora. Allow to melt. Return to low heat, add the flour. Mix and allow to cook for 2-3 minutes.
5. Slowly stir in the stock, and milk. Bring to a simmer.
6. Add the peas, cauliflower, cooked macaroni, mustard and 1/4 of the grated mozzarella. Season to taste.
7. Add to an oven proof dish. Top with remaining cheese and feta.
8. Bake for 15 to 20 minutes. Grill to brown the cheese.
9. Serve

#macandcheeserecipe #healthyfamilymeals

A chat about pronutro, the 80/20 food rule and diet culture 🙌🏻

PS this is not an ad 😅

I'm a firm believer in the 80/20 rule, 80% of your meals comes from whole, nutrient dense foods which leaves 20% room for foods that might not fall into this category.

Foods that's are best for you depend on you, and should not be judged in isolation but rather looking at the entire picture of your food choices.

Personally, there's no such thing as 'good' food or 'bad' food but rather the quantity and frequency they are eaten in🔥

A chat about pronutro, the 80/20 food rule and diet culture 🙌🏻

PS this is not an ad 😅

I'm a firm believer in the 80/20 rule, 80% of your meals comes from whole, nutrient dense foods which leaves 20% room for foods that might not fall into this category.

Foods that's are best for you depend on you, and should not be judged in isolation but rather looking at the entire picture of your food choices.

Personally, there's no such thing as 'good' food or 'bad' food but rather the quantity and frequency they are eaten in🔥

1 slice of bread is also equal to (roughly):
👉🏻 25g uncooked oats
👉🏻25g uncooked rice
👉🏻25g uncooked pasta

I'm not suggesting you should cut out these carbs, but instead reduce the portion and add a higher volume carb instead.

Some examples:
✨ instead of 50g oats, go for 25g oats PLUS 180g frozen blueberries
✨instead of 2 slices of bread, have 1 slice of bread PLUS 120g kidney beans
✨instead of 50g pasta have 25g pasta PLUS 140g veg pasta
AND you'll also be increasing your intake of plant based foods as well as fibre 🥳

Hunger is inevitable during weight loss but including higher volume foods is fantastic for keeping hunger far away 🛑 🤩

#eattothrive

1 slice of bread is also equal to (roughly):
👉🏻 25g uncooked oats
👉🏻25g uncooked rice
👉🏻25g uncooked pasta

I'm not suggesting you should cut out these carbs, but instead reduce the portion and add a higher volume carb instead.

Some examples:
✨ instead of 50g oats, go for 25g oats PLUS 180g frozen blueberries
✨instead of 2 slices of bread, have 1 slice of bread PLUS 120g kidney beans
✨instead of 50g pasta have 25g pasta PLUS 140g veg pasta
AND you'll also be increasing your intake of plant based foods as well as fibre 🥳

Hunger is inevitable during weight loss but including higher volume foods is fantastic for keeping hunger far away 🛑 🤩

#eattothrive

Here are 5 quick dinner ideas for the week ahead 🥰

5 different sources of protein so you definitely won't be getting bored (chicken, beef, prawn, pork and a meat free option too).

All these recipes and more (over 300) are available in my recipe subscription, The Nourish Kitchen 👩🏻‍🍳

Comment below if you'd like the link 🫶🏻 or see my bio 🙌🏻

Here are 5 quick dinner ideas for the week ahead 🥰

5 different sources of protein so you definitely won't be getting bored (chicken, beef, prawn, pork and a meat free option too).

All these recipes and more (over 300) are available in my recipe subscription, The Nourish Kitchen 👩🏻‍🍳

Comment below if you'd like the link 🫶🏻 or see my bio 🙌🏻

🥐 Yes, you can still eat croissants while on a weight loss plan.

Occasionally have croissants and butter won't have any affect but regular it's not a very balanced meal and might leave you feeling unsatisfied and is not the best option for managing hunger (which we all know to expect when losing weight).

The changes I made:
- reduced the over all calorie content
- Added a lot more food volume
- Doubled the protein amount
- Reduced the saturated fat by half
- Went from No fibre to 4g of fibre
- And added 2 plant sources of food too

Weightloss is not alway about less, but rather what can we add 🔥♥️

To book a consultation with me send me a message or email me ✨

🥐 Yes, you can still eat croissants while on a weight loss plan.

Occasionally have croissants and butter won't have any affect but regular it's not a very balanced meal and might leave you feeling unsatisfied and is not the best option for managing hunger (which we all know to expect when losing weight).

The changes I made:
- reduced the over all calorie content
- Added a lot more food volume
- Doubled the protein amount
- Reduced the saturated fat by half
- Went from No fibre to 4g of fibre
- And added 2 plant sources of food too

Weightloss is not alway about less, but rather what can we add 🔥♥️

To book a consultation with me send me a message or email me ✨

Is weight maintenance a better approach for you?

If this is your current situation:

- every year you gradually gain 2 maybe 4 kgs over 12 months
- in 3 years times you'll have gained 6 to 12kgs
- in this time you've been on multiple weight loss plans that you can't sustain, so your thinking is what's the point 🥺 but then you become uncomfortable again and try again but once again struggle to keep the weight off and maintain it

Why not start by learning to maintain your current weight (eg. 70kgs) which considering the above, will actually result in 2-4kg weight loss a year because you've stopped the trend of yearly weight gain.

While you're doing this work on changing your habits too (if we're honest these can be our biggest down fall, like snacking when we're bored or eating too quickly, being inactive). If you've improved your habits before trying to lose weight - all you'll really need to do is focus on a calorie deficit.

Learning to maintain your current weight is going to set you up with the skills to be able to maintain weight loss when you do achieve it 🙌🏻✨

#eattothrive #postpartumhealth

Is weight maintenance a better approach for you?

If this is your current situation:

- every year you gradually gain 2 maybe 4 kgs over 12 months
- in 3 years times you'll have gained 6 to 12kgs
- in this time you've been on multiple weight loss plans that you can't sustain, so your thinking is what's the point 🥺 but then you become uncomfortable again and try again but once again struggle to keep the weight off and maintain it

Why not start by learning to maintain your current weight (eg. 70kgs) which considering the above, will actually result in 2-4kg weight loss a year because you've stopped the trend of yearly weight gain.

While you're doing this work on changing your habits too (if we're honest these can be our biggest down fall, like snacking when we're bored or eating too quickly, being inactive). If you've improved your habits before trying to lose weight - all you'll really need to do is focus on a calorie deficit.

Learning to maintain your current weight is going to set you up with the skills to be able to maintain weight loss when you do achieve it 🙌🏻✨

#eattothrive #postpartumhealth

A quick look at my meals 👀

My current goal is to gradually increase my calories (mostly from carbs and some fat). This is mentally a bit difficult - I have done a LOT of work on my relationship with food but there are still elements of diet culture that linger (more calories = fat gain namely).

I have set a goal for myself to run 20km a week and do 3x weight training sessions between Monday & Friday (this means that some days I'll be running after weight training 😮‍💨) why? Because I'm really enjoying increasing my level of fitness and strength. Because of this my body needs more fuel.

I've also swopped a few things around to have more calories in the day so I can still train, work (mental focus - our brains need a lot of energy) and still play with Diego after school pick up in the afternoon.

I hope this gives you some inspiration for your meals. Also a little insight into and 80/20 type of eating where 80 % of foods are whole and nutrient dense and 20% can come from processed foods like biscuits.

A quick look at my meals 👀

My current goal is to gradually increase my calories (mostly from carbs and some fat). This is mentally a bit difficult - I have done a LOT of work on my relationship with food but there are still elements of diet culture that linger (more calories = fat gain namely).

I have set a goal for myself to run 20km a week and do 3x weight training sessions between Monday & Friday (this means that some days I'll be running after weight training 😮‍💨) why? Because I'm really enjoying increasing my level of fitness and strength. Because of this my body needs more fuel.

I've also swopped a few things around to have more calories in the day so I can still train, work (mental focus - our brains need a lot of energy) and still play with Diego after school pick up in the afternoon.

I hope this gives you some inspiration for your meals. Also a little insight into and 80/20 type of eating where 80 % of foods are whole and nutrient dense and 20% can come from processed foods like biscuits.

Because it's getting far to cold for overnight oats for breakfast these mornings ❄️

Fun fact about oats, the fibre it contains (beta-glucan) can lower cholesterol, eating 3g of this fibre daily is the recommended amount (the amount found in about 40g of raw oats).

Personally if you don't like oats, you just haven't found the right way you like to eat it, yet 🥹 hopefully this recipe will convince you 🙌🏻

Ingredients
60g oats
60g oat flour (oats blended into a flour)
30g cocoa powder
1 teaspoon baking powder
pinch of salt
3 eggs
1 cup fat free/skim milk/almond milk
2 tablespoons honey
1 tablespoon oil
1 teaspoon vanilla essence
40g chocolate, chopped or chocolate chips

Method:
1. Preheat the oven to 180'C, & spray an oven proof dish with non-stick cooking spray.
2. In a medium mixing bowl mix all the dry ingredients together. In a separate small bowl mix together the eggs, honey, oil & vanilla essence.
3. Add the egg mixture to the dry ingredients, mix until just combined, stir in the milk (it will be quite a 'runny' batter.)
4. Pour the batter into the oven proof dish. Sprinkle the chocolate on top.
5. Bake for 25 minutes - be careful to not over bake, you want it to still be fudgy & not dry.
6. Remove from the oven, cut into 4 pieces & serve while warm.
Serving suggestion - Greek yoghurt or cottage cheese, but butter and berries🫐

#highproteinmeals #bakedoats #highcholesterol #winterbreakfast #toddlerbreakfast

Because it's getting far to cold for overnight oats for breakfast these mornings ❄️

Fun fact about oats, the fibre it contains (beta-glucan) can lower cholesterol, eating 3g of this fibre daily is the recommended amount (the amount found in about 40g of raw oats).

Personally if you don't like oats, you just haven't found the right way you like to eat it, yet 🥹 hopefully this recipe will convince you 🙌🏻

Ingredients
60g oats
60g oat flour (oats blended into a flour)
30g cocoa powder
1 teaspoon baking powder
pinch of salt
3 eggs
1 cup fat free/skim milk/almond milk
2 tablespoons honey
1 tablespoon oil
1 teaspoon vanilla essence
40g chocolate, chopped or chocolate chips

Method:
1. Preheat the oven to 180'C, & spray an oven proof dish with non-stick cooking spray.
2. In a medium mixing bowl mix all the dry ingredients together. In a separate small bowl mix together the eggs, honey, oil & vanilla essence.
3. Add the egg mixture to the dry ingredients, mix until just combined, stir in the milk (it will be quite a 'runny' batter.)
4. Pour the batter into the oven proof dish. Sprinkle the chocolate on top.
5. Bake for 25 minutes - be careful to not over bake, you want it to still be fudgy & not dry.
6. Remove from the oven, cut into 4 pieces & serve while warm.
Serving suggestion - Greek yoghurt or cottage cheese, but butter and berries🫐

#highproteinmeals #bakedoats #highcholesterol #winterbreakfast #toddlerbreakfast

Happy Sunday ✨♥️

Happy Sunday ✨♥️

There are many different wraps on the market. This is a comparison of a few of them.

I think the biggest thing to note is that you get two different sized wraps, small (around 40- 50g) and large ones (I think over 60g?), just be aware of this the next time you go grocery shopping.

A big thank you to one of the ladies, Kayla, in my WhatsApp group for sparking this post ✨

There are many different wraps on the market. This is a comparison of a few of them.

I think the biggest thing to note is that you get two different sized wraps, small (around 40- 50g) and large ones (I think over 60g?), just be aware of this the next time you go grocery shopping.

A big thank you to one of the ladies, Kayla, in my WhatsApp group for sparking this post ✨

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow us on Instagram

@the.nourishedmum

CALL

EMAIL

info@nourishdt.com

ADDRESS

Village Health Medical Centre

FOLLOW

1 Old Main Road

Umhlali Beach

bottom of page