6Elements Nutrition

23/10/2025

Winter wellbeing chat ❄️🥦

Loved having a chat on Saturday about Winter wellbeing and how to keep your nutrition (and motivation!) on track as the darker evenings roll in. 🌙

Let’s be honest — winter can make it that bit harder to eat well and stay active. Between the cold weather, comfort food cravings and low energy, it’s easy to fall off routine.

We chatted about simple, realistic ways to keep things balanced — from quick meal ideas to little mindset shifts that make all the difference.

Twas great to see a past client pop in too and share how she’s kept her progress going since finishing her programme with me 💪

If I had to give one top tip for winter health, it’s this 👉 plan ahead.
Meal prep, cook in bulk, and build an exercise routine that actually fits your lifestyle. Nail those two things, and you’ll glide through winter feeling your best! ✨

19/10/2025

💬 Sometimes the hardest part is simply starting. Mark came to me with no exercise routine in place and only a basic understanding of weight loss—but like many, he struggled to maintain progress long-term. After years of neglecting his diet and health, we made a plan to begin his journey with clarity and compassion.

Once Mark committed, he took off—losing over 23kg (just under 4 stone) in just a few months. 🚀 Together, we navigated old triggers, built new habits, and focused on sustainable change. He introduced regular walking 🚶‍♂️ and started going to the gym 🏋️‍♂️, gradually building a routine that worked for his lifestyle.

Now, Mark continues his journey with the tools, strategies, and systems in place to reach his target weight—and more importantly, to maintain it. 🛠️📈

This is what empowered change looks like. Well done, Mark! 👏🔥

🏷️

03/10/2025

Winter isn’t a setback — it’s a test of discipline. Dark mornings, cold nights, and a never-ending to-do list can drain your energy and derail your habits. But this is where smart routines win. Fuel with purpose. Move with intent. Stay sharp when the days get darker — because your metabolism, mood, and mindset depend on it. Let’s make winter a season of strength. 🥘💪

The dark nights, cold weather, and the feeling that there aren’t enough hours in the day to tackle your usual to-do list can take a toll. Add in more colds, flu, and lower energy levels, and it becomes even harder to stay on track. That’s why it’s essential to pay extra attention to your habits — especially your diet and lifestyle — to navigate the season with strength and resilience.

27/09/2025

From 105kg to 98kg — but the real win? She started playing tag rugby twice a week, began prioritising herself again, and reshaped her nutrition around a busy work and family life. This is what sustainable change looks like.

7kg down over three months, yes — but also: movement that brings joy, meals that fuel her day, and a mindset shift that puts her back on her own priority list.

She didn’t just lose weight. She gained energy, confidence, and a weekly tag rugby habit. She rebuilt her nutrition around real life — work, family, and all — and started showing up for herself again.

This isn’t just a transformation. It’s a reclamation. 105kg → 98kg, plus smarter food structure, consistent movement, and a renewed sense of self-worth.

🎯 Now booking: 2 new coaching spaces before Christmas ✔️ 3-month minimum commitment ✔️ Build lifestyle change while shifting the scales ✔️ Or focus on performance, energy, and optimisation ✔️ Wide variety of clients across nutrition goals — from fat loss to fuelling sport, from habit building to hormone support.

DM to apply or ask questions — let’s make your next season a strong one.

24/09/2025

Free Event in Coleraine !

Pleased to announce , I will be doing a Nutrition talk , come and bombard me with questions 😅 Free Recipe Ideas , Nutrition Tips and Tricks for maintaining Health and wellness this Winter 👍

08/09/2025

25/08/2025

Nice feedback from Weight loss Client Mark Campbell .

Mark joined back in February and has already dropped an incredible 20kg! 🙌

Here’s what made the difference:
✅ Moving more & consistently challenging himself in workouts
✅ Pushing heart rate and intensity safely
✅ Making long-term, educated nutrition choices

Recently, Mark faced the devastating loss of a close family member. When I asked why emotional eating didn’t creep back in for more than a few days, his answer was powerful.

This is why I work with clients on identifying and preventing emotional eating. Tracking and accountability alone aren’t enough when weight gain comes from years of emotional habits. It takes real conversations and finding the root cause.

Massive well done, Mark! Can’t wait to see how far you go! 💪

21/08/2025

🛒 Weekly Shop > Daily Dabbles for Weight Loss Success 💪

Ever notice how popping into the shop “just for milk” turns into a snack aisle showdown? 👀 That’s choice exposure in action — the more often you're surrounded by tempting options, the harder it is to stick to your goals.

✨ Why a once-weekly shop wins (if budget allows):

✅ Fewer impulse buys = fewer ultra-processed distractions

✅ Better meal planning = more control, less chaos

✅ Reduced decision fatigue = more energy for actual change

✅ Environment matters — less exposure = fewer cravings triggered

Think of it like curating your own nutrition environment. One big, intentional shop sets the tone for the week. Multiple mini trips? That’s like playing nutritional roulette every time you walk through the door.

📦 Plan. Shop. Stick. Repeat. Your goals deserve a strategy — not a snack aisle ambush.

20/08/2025

11/08/2025

Eat processed food? Losing weight is almost impossible — regardless of how many calories you have.

A UCL-led clinical trial has found that people eating minimally processed foods lost nearly twice as much weight as those on an ultra-processed diet, even when both diets were matched for calories and nutrients.

Over eight weeks, participants on the minimally processed plan—featuring meals like overnight oats and homemade spaghetti Bolognese—saw an average 2.06% weight reduction. On the other side? Weight reduction was just 1.05% for those eating nutritionally balanced but ultra-processed foods like ready-made lasagna and breakfast oat bars.

The minimally processed group also recorded a greater daily calorie deficit (290 kcal vs. 120 kcal) and improved body composition, losing fat while preserving muscle.

Beyond weight, the minimally processed diet produced significant improvements in food craving control, with participants reporting double the improvement overall and four times the improvement for savory cravings compared to the ultra-processed group.

While secondary health markers such as cholesterol and blood pressure showed no significant differences between diets during the short trial, researchers emphasize that over longer periods, the weight and fat loss advantages could translate into meaningful health benefits.

EThey argue that food processing itself—not just nutrients—plays a key role in weight management, and call for policies that make whole, minimally processed foods more accessible and appealing.

Source: Dicken, S. J., Jassil, F. C., Brown, A., Kalis, M., Stanley, C., Ranson, C., Ruwona, T., Qamar, S., Buck, C., Mallik, R., Hamid, N., Bird, J. M., Brown, A., Norton, B., Gandini Wheeler-Kingshott, C. A. M., Hamer, M., van Tulleken, C., Hall, K. D., Fisher, A., Makaronidis, J., & Batterham, R. L. (2025). Ultraprocessed or minimally processed diets following healthy dietary guidelines on weight and cardiometabolic health: a randomized, crossover trial. Nature Medicine, August 4, 2025.

05/08/2025

27/07/2025

Let’s chat sensibly about Ultra-Processed Foods (UPFs) 🍽️

Are they avoidable? Technically, yes. But in my experience working with clients, the goal is to reduce reliance on UPFs — not to eliminate them completely.

Here’s how I approach it 👇

1️⃣ Swap Heinz Beanz for Heinz Five Beanz — it has more fibre and fewer artificial additives than standard baked beans. Still a UPF, but a smarter choice if it helps boost fibre intake! 🫘

2️⃣ Struggling with healthy lunches at work? No kitchen nearby? Try the John West On-the-Go range. Yes, it’s technically a UPF, but it’s low in additives, high in protein and fibre, and contains plenty of whole food ingredients. 🐟🥗

3️⃣ Need help hitting protein goals? The protein pouches from Lidl are one of the best value options around — 24g of protein per serving! 💪
Recent research shows that dairy-based protein puddings (like these) are in a lower harm category of UPFs, and can absolutely be part of a balanced diet.

💡Getting most clients — unless they have digestive conditions — to eat 100% whole foods while in a calorie deficit isn’t realistic.
An 80% whole food, 20% processed approach is far more sustainable — especially during fat loss phases.

If you found these experience-based tips helpful, drop a follow for more practical, no-nonsense nutrition advice! 🙌

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