Mobile Dietitian

29/12/2025

Post-Christmas leftovers can actually be a nice opportunity to support your gut without overthinking it.

This meal started with leftover beef, then I added:
-extra fibre (multigrain sourdough, veggies)
- 2 fermented foods (sourdough and sauerkraut)
- a bit more colour (left-over coleslaw with beetroot, carrot and cabbage + rocket leaves)

Nothing fancy. Nothing perfect.

When routines are off and energy is low, small additions like this can help support digestion and overall wellbeing, without turning food into another task.

It’s not about “fixing” your gut bacteria overnight. It’s about giving your body a bit more of what it needs, more often.

This is the kind of approach I come back to when life feels full.

— Michelle
Mobile Dietitian | Mood Fuel Method

20/12/2025

There is a growing body of research suggesting that gut bacteria may influence appetite signals, cravings and food preferences through gut–brain communication (Cryan et al., 2019;Alcock et al., 2014;Trevelline & Kohl, 2022; Appleton, 2018). This theory is gaining support, but it’s still an evolving area of science — not the whole story.

Our food choices are also shaped by many external factors, including:
• food availability and access
• marketing and the food environment
• family dynamics and shared meals
• time, energy and competing demands
• routines, habits and past experiences

So when food choices feel harder at certain times, it’s rarely about willpower alone. Biology, environment and real life are all interacting at once.

While gut bacteria can begin to shift relatively quickly, their influence — alongside these external pressures — takes time to change. That’s why lasting change comes from consistent support over time, rather than quick fixes.

Supporting mood through food isn’t about control or perfection.
It’s about creating conditions that make better choices easier to sustain.

— Michelle
Mobile Dietitian | Mood Fuel Method

DM for the links to the research.

18/12/2025

After my last post about “bossy” gut bacteria, I wanted to come back to something important.

If gut bacteria can influence mood and food choices, the goal isn’t to control or fight your body.
It’s to support it consistently.

What actually helps isn’t anything extreme.

It’s things like:
• eating regularly
• including enough fibre from whole foods
• getting enough protein
• supporting gut bacteria with variety, not restriction
• reducing long gaps between meals
• creating routines that make eating easier, not harder

This is where many people get stuck — not because they don’t care, but because when mood is low or life is busy, these basics are harder to maintain.

That’s why understanding why this happens matters.
And why having structure, support and simple processes in place can make such a difference.

Food isn’t about willpower.
It’s about creating conditions that support mood, energy and decision-making over time.

This is just one piece of the picture — I’ll share more about how change actually happens over time, soon.

— Michelle
Mobile Dietitian | Mood Fuel Method

15/12/2025

Many people are surprised to learn that mood isn’t just shaped by stress, hormones or thoughts — it’s also strongly influenced by what’s happening in the gut.

Your gut bacteria are in constant communication with your brain.
They help regulate neurotransmitters like serotonin, influence inflammation and stress responses — and they can even shape the food choices you crave.

When certain types of gut bacteria dominate, they can drive stronger urges for quick energy foods, sugar or ultra-processed options. Over time, this can reinforce eating patterns that don’t support mood — even when you’re trying to “eat well.”

Busy seasons, stress and disrupted routines can add to this and shift the balance of gut bacteria fairly quickly. And for many people, changes in mood and food choices follow just as fast.

This is why making more informed food choices matters — not from a place of control, but from understanding. And it’s also why many people need good support and clear processes in place. When mood is low or energy is stretched, relying on willpower alone rarely works.

With the right structure, guidance and consistency, food can become a powerful support for mood — rather than another thing to wrestle with.

— Michelle
Mobile Dietitian | Mood Fuel Method

14/12/2025

A little while ago, I noticed something in myself that I’d learnt about — but hadn’t experienced before.

My mood was more up and down.
I felt more annoyed by small things.
More scattered.
More tired-but-wired.

Nothing was “wrong.”
Hormonal changes had shifted my world, and without realising it, my eating pattern had shifted too. I was busy, juggling a few things (as most women do), and this time of year makes that even easier to happen quietly in the background.

So I made a few tweaks based on the food-for-mood research.

Not a diet.
Not rigid rules.
Just small, realistic food adjustments.

And within days, I noticed a difference:

✨ my mood felt steadier
✨ the fog lifted by mid-morning
✨ I wasn’t snapping as easily
✨ cravings eased
✨ I felt more like myself again

That wasn’t surprising.

The SMILES Trial (Jacka et al., 2017) showed that improving diet reduced depressive symptoms more than social support alone.
We also know that up to 95% of serotonin is produced in the gut (Banskota et al., 2018), which helps explain why food can affect mood so quickly.

Large observational studies (Sánchez-Villegas; Lassale) consistently show that people who eat more whole foods report better mood, focus and emotional steadiness.

So when my mood improved after changing how I ate — it made sense.

If you’ve been feeling “off,” reactive or tired-but-wired lately, you’re not alone.
And small food changes really can help.

The Mood Fuel Mini Guide is still available if you’d like to try this for yourself.
Simple food ideas that made a difference for me — and for many others.

👉 Download it here: https://mobiledietitian.kit.com/moodfuel-mini-guide

or scan the QR code.

— Michelle
Mobile Dietitian | Mood Fuel Method

10/12/2025

Want a closer look at what’s inside the Mood Fuel Mini Guide?
Here’s what you’ll get — and how it helps your mood feel more stable during busy seasons.

Inside, you’ll find:
🥚 food ideas that reduce mood dips + crashes
🥣 simple food ideas that support clearer thinking
🥑 patterns that help prevent reactivity + overwhelm
🍓 what to eat when you feel tired, scattered or stressed
🥜 snack combos that provide steady energy
📝 pantry staples for mood support
💛 a quick guide you can use in 3–5 minutes a day

It’s practical and designed for real life — no complicated prep or strict rules.

Download your free Mood Fuel Mini Guide here:

👉 https://mobiledietitian.kit.com/moodfuel-mini-guide

If it helps you, share it with someone who might need it this month 💛

— Michelle
Mobile Dietitian | Mood Fuel Method

09/12/2025

In case you missed it yesterday — the Mood Fuel Mini Guide is now available 💛

If your mood has felt a little up and down lately (snappier, tired, foggy, craving sugar, or just not yourself), food might be playing a bigger role than you realise — especially during busy seasons.

This free guide gives you simple, realistic food ideas that can help you feel:

• steadier
• clearer
• less reactive
• more in control of your day

Inside the guide, you’ll find:

🥣 what to eat when you feel overwhelmed
🥑 small food shifts that stabilise mood + energy
🥚 breakfast ideas for clearer thinking
🍓 snack ideas that help prevent dips + crashes
☕ patterns that support brain chemistry

It’s short, practical, and designed for real-life December chaos — no complicated recipes or strict rules.

Download your free copy here:

👉 https://mobiledietitian.kit.com/moodfuel-mini-guide

If you already downloaded it, I’d love to know which tip you’re going to try first 💛

— Michelle
Mobile Dietitian | Mood Fuel Method

08/12/2025

It’s here 👏🏼
The Mood Fuel Mini Guide is ready for you — created to help you use food to feel steadier, clearer and more in control during the busiest weeks of the year.

If you’ve been feeling more reactive, flat, scattered or snack-driven lately, you’re not alone. Busy seasons often disrupt the habits that keep mood and energy stable.
This guide gives you simple, realistic food ideas that make a noticeable difference.

Inside you’ll find:

🥑 easy food shifts that stabilise mood and energy
🍓 quick meal ideas for days when you’re stretched
🥚 breakfast suggestions to support focus and clearer thinking
🥛 nutrient tips that help your brain function better
☕ small habits that reduce dips + crashes

No overwhelm. No strict rules. Just practical ideas you can use straight away.

Download your free copy here:

👉 https://mobiledietitian.kit.com/moodfuel-mini-guide

I created this because so many women feel “off” this time of year — and small nutrition changes can make a bigger difference than people realise.

I hope it helps you feel more resilient as the season gets busy.

— Michelle
Mobile Dietitian

07/12/2025

If you’ve felt more reactive, flat, or scattered lately, it’s not just the stress — it’s how busy seasons change the way we eat.

When life ramps up, most people unintentionally shift into habits that work against stable mood:
• irregular meals
• quick snacks instead of balanced food
• more caffeine
• skipping protein
• eating whatever’s easiest between tasks

And because the brain is so dependent on consistent fuel, these changes show up fast in mood, focus, cravings and emotional tolerance.

Here’s what often happens in busy weeks:
💛 Blood sugar becomes less stable → mood feels more up and down
💛 Cortisol stays elevated → irritability increases
💛 More caffeine, less protein → energy spikes then crashes
💛 Less fibre → gut–brain communication weakens
💛 Quick sugar hits → temporary relief but bigger crashes

This is exactly why small food shifts can make such a noticeable difference to how you feel — especially this time of year.

I’ve been putting together something to help you with this.
Coming tomorrow… 💛

— Michelle
Mobile Dietitian | Mood Fuel Method

04/12/2025

Feeling a little “off” as the silly season ramps up?
Many women notice subtle changes in their mood during this time of year — long to-do lists, disrupted routines and rising expectations can all play a part.

Here are 3 subtle shifts you might notice in your mood this time of year:

💛 1. You’re more reactive than usual
Small things feel bigger. Your tolerance is lower. You snap faster or feel emotionally stretched.

💛 2. Your energy fluctuates unpredictably
That tired-but-wired feeling, or foggy thinking by midday, even when you’re “doing all the things.”

💛 3. Your eating pattern changes
More cravings, skipping meals or reaching for quick comfort foods — often because your routine is out of rhythm.

If any of these feel familiar, you’re not alone.
This season can amplify emotional and physical load in ways that are easy to overlook.

I’ll be sharing gentle, realistic ideas over the coming weeks to help you feel a little steadier as the end of the year builds.

⭐ Which one do you relate to most — 1, 2 or 3?

(I’d love to know.)

— Michelle
Mobile Dietitian

28/08/2025

Have you tried Chickpea pancakes? This is my latest recipe and I would love to know what your thoughts are about it. It is a high protein, high fibre, high iron breakfast option. Pair it with yoghurt and fruit like blueberries for added fibre, protein and calcium! Plus the fruit will help with your absorption of iron. You will find nutrient information comparing wholemeal pancakes with these ones on the post. The results were interesting! I dare not compare them to packet mix pancakes 🙄.
Mobile Dietitian Community Mobile Dietitian

Chickpea pancakes - a protein rich, high fibre breakfast option that is delicious and will keep you satisfied!

20/06/2025

🏥 From hospital wards to community programs, dietitians improve lives with expertise, compassion and innovation. This week, let’s recognise the dedication of those transforming health through nutrition.🍊
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