Santé by Sana

07/05/2025

Today I had the opportunity to attend the Healthy Food Guide Big Breakfast seminar, and it was truly insightful! The event brought together some of the brightest minds in nutrition and health, including Prof. Luigi Fontana (expert in healthy ageing and nutrition science), Dr. Christine Houghton (specialist in nutrigenomics and functional foods), and endocrinologist Dr. Jennifer Snaife, who each shared the latest research on personalised nutrition and strategies for optimising health and longevity.

Swipe the photos for some key takeaways from the seminar.

Thank you for a great morning, these innovations are shaping the future of personalised nutrition and healthy ageing!

04/02/2025

Meet this incredible mother of three who reshaped her body through a tailored nutrition plan that fit seamlessly into her busy lifestyle in 5 months.

The Numbers Tell the Story:
➡️ 65.4 kg → 56.7 kg (total weight loss: 8.7 kg)
➡️ 24.4 kg → 17.3 kg (body fat mass: -7.1 kg)
➡️ 37.3% → 30.5% (body fat percentage: -6.8%)

Her muscle mass remained almost unchanged (just -1.2 kg), proving that fat loss—not muscle loss—was the focus.
No extreme diets. Just a balanced, sustainable approach to nutrition that works for real-life moms juggling multiple responsibilities.

If you’re a new mom struggling with postnatal weight, remember: a well-planned nutrition strategy can be incredibly powerful. This program shows how you can achieve significant results through smart eating habits that fit your lifestyle.
Ready to start your own transformation journey? DM me to learn more about how we can tailor a nutrition plan to fit your unique lifestyle and goals.

04/02/2025

Meet this incredible mother of three who reshaped her body through a tailored nutrition plan that fit seamlessly into her busy lifestyle in 5 months.

The Numbers Tell the Story:
➡️ 65.4 kg → 56.7 kg (total weight loss: 8.7 kg)
➡️ 24.4 kg → 17.3 kg (body fat mass: -7.1 kg)
➡️ 37.3% → 30.5% (body fat percentage: -6.8%)

Her muscle mass remained almost unchanged (just -1.2 kg), proving that fat loss—not muscle loss—was the focus.
No extreme diets. Just a balanced, sustainable approach to nutrition that works for real-life moms juggling multiple responsibilities.

If you’re a new mom struggling with postnatal weight, remember: a well-planned nutrition strategy can be incredibly powerful. This program shows how you can achieve significant results through smart eating habits that fit your lifestyle.
Ready to start your own transformation journey? DM me to learn more about how we can tailor a nutrition plan to fit your unique lifestyle and goals.

Boutique dietetics and fitness studio with a health-promoting approach.

28/01/2025

Transform Your Body, Keep Your Strength

Ready to achieve real, sustainable results? This is what dedication and smart nutrition looks like. A remarkable 10kg body fat reduction while maintaining precious muscle mass - that’s the Santé difference.

The Numbers Tell the Story:
Total Weight: 70.1kg ➡️ 60.1kg
Body Fat: 28.7% ➡️ 16.7%
Muscle Mass: 27.3kg ➡️ 27.6kg

This is what happens when you focus on quality over quick fixes. Our approach isn’t about crash diets or extreme measures. It’s about sustainable transformation that preserves your strength while shedding unwanted fat.

Want to start your own transformation journey? Book your initial consultation through the link in our bio. Let’s create your success story together. 💪

07/01/2025

Hello, everyone!

If you’ve noticed things have been a little quiet here, it’s because 2024 was a year of balancing a lot of beautiful but demanding priorities. I welcomed my third baby in late 2023, which meant much of last year was spent breastfeeding, adjusting to life as a mom of three, and finding my groove again as I resumed part-time work at my clinic.

Like many of you, I’ve been navigating work-life balance, working on losing my postpartum weight, and embracing this new chapter of motherhood. With so much on my plate, my page took a little backseat—but not anymore!

Now that it’s 2025, I’m so ready to dive back in here with more energy and excitement! If you’ve set health goals for the New Year, the best time to start is now. Together, let’s make this the year you become the best version of yourself—one step at a time!

Let me know in the comments what topics or tips you’d love to see here this year. Looking forward to reconnecting with all of you and meeting new faces ready to crush their health goals!

Here’s to an amazing 2025, together!

15/01/2024

As I embrace the joys of motherhood myself, I’m thrilled to share a snippet from one of my most delightful sessions before my maternity leave – with the adorable Baby L and her wonderful parents! 🤱💕

We dove deep into an essential milestone in a baby’s life: Starting Solid Foods. 🥣🍏 It’s a journey filled with tiny spoons, colourful bowls, and loads of cute, messy faces!

Are you wondering:

🍼 Is my bub ready for solids?
🥑 Which foods should I start with?
📅 How do I progress with textures and timings?
If these questions have crossed your mind, you’re not alone! And I’m here to guide you through this exciting phase.

📚 Book Your Appointment - I’m back and eager to support you and your family in making the best food choices for your little one. Let’s navigate this delicious adventure together!

Can’t wait to meet you and your bundle of joy! 🌟

25/07/2023

🌟 Unlocking the Key to Good Health! 🌟

Weight alone is not a clear indicator of good health. It's time to delve deeper into your body composition! 📏💪

Did you know that weight doesn't distinguish between fat and fat-free mass? That's where body composition comes in! Evaluating the composition of your body helps us understand your overall health and guides us on the journey to improvement. 💡

Meet my inspiring client, a strong and vibrant menopausal woman on a mission to enhance her well-being. Let's take a look at her incredible results! 😊

While maintaining her weight at 55.6 kgs, her muscle mass went up by 4%📈 and her fat dropped by 9%📉

What a significant step towards taking control of her health! 👏🎉

Remember, menopause, at any age, is not the end of muscle mass. With the right approach to diet and exercise, you can achieve the results you desire! Don't let anything obstruct your health journey—let's work together to create a personalized meal plan and fitness regimen to help you thrive during menopause and beyond! 🌟

13/07/2023

Transforming your eating habits is not about restriction but about shifting your mindset towards a healthier lifestyle. Focus on what you can eat rather than what you can't. This mindset shift can sometimes be difficult, but with a clear goal, you can develop sustainable healthy habits that cannot be easily broken and lead to remarkable results. Check out the transformation of one of our most committed clients who lost 15 kgs in 3 months while maintaining muscle mass. Her success shows the power of the right mindset. You too can achieve your weight loss goals without compromising your health.

03/02/2023

We are back to school! This means we are back to lunch box prepping! I often get asked what I choose to pack for my kids, so I'd like to show you our first week with a few tips!

Day 1&2:
🍲Vetta Smart Fibre Dinosaur Pasta with beans, spinach, carrots and celery
💛Healtheries baked Potato Stix
🍩Fibre One Donut Chocolate
🥛Yoplait Petit Miam Strawberry & Banana yoghurt with probiotics without added sugar
🍊1 serving of fruit

Day 3&4:
🥗Couscous with low-fat feta cheese, tomato, cucumber, olives and a lemon olive dressing
🍘Oven-baked Sunrice Crunch'Ems Salt & Vinegar rice snacks
🍪No Nasties Project 50% Less sugar mini chocolate chip cookies
🥛Yoplait Petit Miam Strawberry & Banana yoghurt with probiotics without added sugar
🍊1 serving of fruit

What you put in your child's lunch box depends on your child's age. And how much you put in your child's lunch box depends on your child's appetite and the length of your child's day.

I always aim to meet 50% of her daily needs in her lunchbox, especially since we have after-school activities to go to.

For kids who are 4-8 years old, it is recommended to have the following serves from each food group daily which you could use as a guideline:

4.5 Vegetables
1.5 Fruits
4 Grains
1.5 Protein
2 Dairy

Other tips for when choosing your groceries or preparing your child's lunchbox:

✅Choose baked rather than fried
✅Offer fresh seasonal fruits
✅Pack a filling lunch that includes grains, veggies and protein
✅Choose low-fat dairy that has probiotics but with no added sugar
✅Trick your kids into a healthier treat snack

19/01/2023

The most common misconception surrounding vegans is that they can’t get enough protein in their daily intake, and because it is the most important nutrient for building muscle, they won’t be able to maintain or increase their muscle mass.

Truth is proteins are found in abundance beyond the animal kingdom, but vegans need to consider getting enough “complete proteins”, which contain all the amino acids your body needs to help maintain your metabolism.

This report shows great results of one of my vegan clients in the menopausal transition. To note, she started the meal plan a week after the initial measurement with an additional 1.5 kgs because it was her birthday week, but unfortunately, the measurement is not on the graph as it was recorded by the client only.

Despite the birthday week, Christmas and New Year celebrations – she has managed to reduce 3 kgs of total body weight from our initial reading (in reality, 4.5kgs as she has put on weight according to her scale before starting the meal plan), maintain muscle mass and ~3% reduction of total fat in 5 weeks packed with social gatherings.

Do not change your dietary requirements to achieve your health goals; instead, seek professional help to learn how to implement modifications that will balance your diet and enhance your health outcomes.

03/01/2023

After a few weeks of holiday drinks and feasts and cheese platters, it is safe to say you may be feeling the need to reset!

Get a head start on 2023 and schedule our cleanse session now to help support your body heal itself, flush the accumulated toxins and rejuvenate your liver.

This session at 150$ includes a body scan analysis, guidelines on gentle ways to cleanse along with a one day juice cleanse recipe that accelerates the body's ability to emulsify fat.

08/12/2022

Before you decide to change your body, remember that you must first change your mindset. It is only when your mind is ready that nothing can stop your body from reaching its goal.

Fantastic results last week; baseline measurements were taken on 17/11, started on a weight loss diet on 23/11 and came for a check-in on 2/12.

5.1 kgs dropped within 9 days! ~ 2% fat loss with a marginal 0.8kgs muscle mass drop -considered normal given the significant weight drop in a short period.

Remember that muscle building (anabolic so requires calorie surplus) and fat loss (catabolic so requires calorie deficit) are two opposite physical mechanisms. That’s exactly why check-ins are vital in tracking progress and moving in the right direction to ensure long-term success.

In this case, after the check-in, the meal plan will remain the same as it is already high in protein; however, strength training has been recommended in addition to the cardio workout that we’ve previously agreed on to maintain muscle mass while still losing fat.

Bottom line, believe in yourself and trust the process!