Fuel N Flourish

Fuel N Flourish Neale Oberle | R.H.N.
• Registered Holistic Nutritionist 🌊🤍🥥

03/27/2026

I used to always work out on an empty stomach because eating beforehand would make me feel sluggish or give me a cramp.

Fasted did feel better — technically.

It wasn’t until I started running longer distances (8km+) that I began eating beforehand and noticed I felt faster, stronger, just better overall.

The sluggish feeling I used to get wasn’t necessarily from eating too much — more so from not being used to fueling before movement.
Digestion needs support to work optimally — just like muscles that are trained over time.

I’ll share some of my favourite pre-workout snacks soon — if you have any go-to ideas, drop them below, I’d love to try them.

Let it be messy.🤍Learning to show up, even when it’s not perfect. 🙌🏼
03/26/2026

Let it be messy.🤍
Learning to show up,
even when it’s not perfect. 🙌🏼

03/23/2026

🌈 Eat the Rainbow: WHY?

Red → supports heart health & blood pressure
• Lycopene → lowers LDL, protects blood vessels
• Vitamin C + antioxidants → reduce inflammation, support immunity

Purple / Blue → supports brain & gut health
• Anthocyanins → antioxidant protection for brain & cognition
• Fibre + polyphenols → gut health & reduce inflammation

Green → supports heart & blood health, & bone strength
• Folate + Vitamin K → healthy blood & strong bones
• Chlorophyll → cleanse blood, supports detox & cellular health

White / Brown → supports immune health & cholesterol
• Allicin → supports immunity
• Flavones → reduce inflammation & protect against certain cancers
• Fibre + antioxidants → gut health & balanced cholesterol

Orange / Yellow → supports eye health, immune function & skin health
• Carotenoids → support vision
• Vitamin C → immunity + collagen for skin
• Fibre + antioxidants → aid digestion

💬 Which colour is your go-to? 🌈

03/23/2026

Let it be messy.
Something I’ve been working on lately as a recovering perfectionist.

I was listening to share the other day,
and one thing she said that really stuck with me was this:
More reps.

Waiting to do things perfectly—
whether it’s nutrition, training, or building habits—
is usually what keeps people stuck.

It’s not the perfect plan that creates change…
it’s showing up consistently, even when it’s not perfect.
The people who actually see progress
are the ones who keep showing up.

So lately, I’m choosing more reps…
and letting it be a little messy.

What’s something you’ve been waiting to do “perfectly”?

03/21/2026

🌈 Eat the Rainbow Series: ORANGE/YELLOW

Orange & yellow fruits + vegetables support eye health, immune function, & skin health.

• Carotenoids (like beta-carotene) → support vision & eye health
• Vitamin C → boosts immunity & aids collagen production for skin
• Fibre + antioxidants → support digestion & reduce inflammation
• Simple additions → carrots & avocado as a snack, sweet potatoes instead of white for fries, bell peppers in any dish, or squash in soups/stews

💬 What’s your favourite orange or yellow vegetable? 🥕🍋

03/19/2026

Curried Lentil Salad 🌱

Ingredients:
• 2 cans lentils – well drained & rinsed
• 1/2 cup diced red onion
• 1/3 cup orange bell pepper, diced
• 1/3 cup yellow bell pepper, diced
• 1/4 cup fresh mint, chopped
• *can add 1/4 cup cilantro, chopped (if you are unlike me & don't think it taste like soap!)
• 3/4 cup dried cranberries
• juice of 1 lemon

Dressing:
• 3 tbsp red wine vinegar
• 1 tbsp honey (or maple syrup)
• 1 tsp cumin
• 1 tsp cinnamon
• 1 tsp curry powder
• 1 tsp olive oil
• 2 tsp salt

*Makes: ~6 servings
*Lasts ~5 days in the fridge

💬 Do you love cilantro or can’t stand it like me?

03/12/2026

🌈 Eat the Rainbow Series: WHITE / BROWN

White and brown vegetables support immune health, cholesterol management, & overall cellular protection.

Allicin → supports immune function & has antibacterial properties
Flavones → help reduce inflammation & may protect against certain cancers
Fibre + antioxidants → support gut health & balanced cholesterol
Simple additions: onions in sautés or salads, garlic in dressings or roasted dishes, mushrooms or cauliflower as a hearty side

💬 What’s your favourite white or brown vegetable? 🧄🍄

03/12/2026

Cauliflower + Mushroom Skillet 🍄‍🟫

Ingredients:
• 1/4 head cauliflower, cut into florets
• 1/2 lb (250 g) mushrooms, cleaned
• 1/4 onion, chopped
• 2 cloves garlic, minced
• 2 tbsp unsalted butter (or ghee)
• 1/2 tbsp olive oil
• 1 tbsp bone broth (or vegetable broth)
• 1/2 tsp fresh thyme, chopped
• 1 tbsp fresh parsley, chopped
• 1/4 tsp salt & pepper, or to taste
• Optional: spinach for added colour 🌱

Directions:
• Sauté onion, mushrooms, & garlic in butter + olive oil until soft
• Add cauliflower & cook until golden
• Pour in bone broth, add thyme & parsley, season to taste
• Toss in spinach at the end & enjoy hot!

*Makes: ~1-2 servings (depends if enjoying as side or main dish
*Lasts: ~2 days in the fridge

03/05/2026

🌈 Eat the Rainbow Series: GREEN

Green vegetables support heart health, blood health, & bone strength.
Folate + Vitamin K → support healthy blood & strong bones
Chlorophyll → gives plants their green colour & supports overall cellular health
Fibre + plant compounds → aid digestion & reduce inflammation
Simple additions: raw salad greens like romaine or spinach, cooked cruciferous greens like broccoli and kale

💬 What’s your favourite green veg? 🥬

03/05/2026

Freddie’s Fennel Salad 🥒

Ingredients:
• Romaine
• Cucumber
• Celery
• Fennel (the ⭐️)
Fennel → supports digestion & reduces bloating
Fibre + potassium → supports blood pressure
Antioxidants + vitamin C → support skin health

Dressing:
• Extra virgin olive oil
• Apple cider vinegar

Optional add-ons:
• Roasted chickpeas (Three Farmers)
• H**p seeds

💬 Raw green salads 🥬 or cooked greens 🥦 — what team are you on?

02/27/2026

🌈 Eat the Rainbow Series: PURPLE / BLUE

Purple and blue fruits & vegetables support brain function, memory, & gut health.
Anthocyanins → powerful antioxidants that protect brain cells & support cognitive function
Fibre + polyphenols → support gut microbial diversity & digestion
Antioxidant activity → helps reduce inflammation & oxidative stress
Simple additions: cabbage in mason jar salads, purple sweet potatoes instead of orange, blueberries in smoothies (seriously antioxidant-packed).

💬 What’s your favourite blue or purple food? 🫐

02/25/2026

Mason Jar Lentil Salad 🫜

Ingredients:
• 3c purple cabbage, chopped
• 1 1/2c radishes, sliced
• 2c lentils (I use roasted from Three Farmers)
• Baby kale or arugula

Dressing:
• 3/4c tahini
• 1c H2O
• 3 tbsp EVOO
• 1/3c lemon juice (I used a whole lemon)
• 3/4 tsp sea salt
Lasts: ~5–6 days in the fridge

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Guelph, ON

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