Ninja Nutrition Coaching for physical & emotional well-being

30/05/2025

🥩🔥 The Truth About Low-Carb, High-Fat Eating — Is It Time to Ditch the Carbs?

By Kayte Norman – Well-being Coach

For years, we were told fat was the enemy. “Low-fat” everything hit the shelves, carbs were praised, and yet — obesity, diabetes, and chronic inflammation soared. Now we’re finally starting to ask: what if we got it completely backwards?

Enter the low-carb, high-fat (LCHF) way of eating — also known as the ancestral or “Paleo-style” diet. Think clean proteins, good fats, and natural, unprocessed foods. The kind our great-great-great-grandmothers would’ve recognised (if they weren’t too busy chasing a bison).

🧬 The Benefits People Are Raving About:
• More stable energy (no sugar crashes by 3pm)
• Better blood sugar control — even reversal of Type 2 diabetes
• Reduced inflammation and pain
• Easier weight loss, especially around the belly
• Clearer thinking, better mood, deeper sleep
• Fewer cravings and more satisfaction from real food

The logic? When you reduce refined carbs and sugars, your body starts burning fat for fuel (hello, metabolic flexibility). This mimics how humans ate for thousands of years — long before cereal boxes, fizzy drinks, and fast food.

But wait — isn’t fat bad?

Not when it’s the right kind. Avocados, grass-fed meats, oily fish, coconut oil, olive oil, eggs, nuts — these aren’t just safe, they’re essential. It’s the ultra-processed seed oils, trans fats, and carb-sugar overload that wreak havoc.

And no, carbs aren’t the devil — but for many of us, especially in midlife, they’re just not serving us anymore. Especially when they come wrapped in plastic and additives.

What I’ve Found Personally:

Since shifting to a low-carb, higher-protein and fat approach, my blood sugar is stabilising, energy’s up, my sleep is deeper, and my brain fog has lifted. It’s not a “diet” — it’s a return to what actually works for my body.

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🧠 Food for thought: Maybe the best health strategy isn’t about following trends, but about listening to our biology — and honouring the body we live in, not the food pyramid we were taught.

Ready to feel the difference? If you are currently adapting your diet to this lifestyle or have previous experience, then please post your comments and insights below.

30/05/2025

🧠✨ MAGNESIUM: The Mighty Mineral Your Body’s Probably Craving 🌿💫

By Kayte Norman

Let’s talk about a mineral that doesn’t get nearly enough spotlight — magnesium.

Most people have heard of it, many are deficient in it, and yet few truly understand just how essential it is for our well-being. If you’ve ever dealt with fatigue, muscle cramps, anxiety, sleep issues, headaches, or hormonal imbalances… there’s a good chance your body’s been whispering (or screaming) for more magnesium.

💡 Why Magnesium Matters:

Magnesium is involved in over 300 biochemical reactions in the body. It supports everything from muscle and nerve function to blood sugar regulation and mood balance. It even helps convert food into energy — so if you’re always tired, your magnesium levels could be part of the story.

🧂 But here’s the catch:

Modern diets, stress, medications (like diuretics or birth control), alcohol, and even caffeine can deplete our magnesium stores — which means that even if you think you’re eating well, your body might still be running on empty.

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🛌 So, Which Magnesium Should You Take?

Not all magnesium supplements are created equal — they each serve different purposes. Here’s a quick cheat sheet:

🌙 Magnesium Glycinate

Best for: Sleep, anxiety, and stress relief
This one is a calming form bound with the amino acid glycine. It’s gentle on the stomach and amazing for promoting deep, restful sleep and a relaxed nervous system. If you’re tossing and turning or dealing with tension — this is your nighttime bestie.

💩 Magnesium Citrate

Best for: Constipation and sluggish digestion
It has a mild laxative effect, so go easy with the dosage! Helpful when things are feeling a bit… stuck. Not ideal right before a long car journey.

🧠 Magnesium Threonate

Best for: Brain fog, memory, and cognition
This type crosses the blood-brain barrier, making it ideal if you’re working on mental clarity, focus, or even neurological support.

💪 Magnesium Malate

Best for: Muscle fatigue, fibromyalgia, and energy production
Great if you’re dealing with chronic pain, post-workout soreness, or general low energy.

🦴 Magnesium Chloride / Magnesium Oil (topical)

Best for: Muscle cramps, tension, and fast absorption
You spray or rub it on your skin — brilliant if you’ve got absorption issues or need localised relief (hello, tight shoulders or leg cramps).

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💬 My Personal Take?

Since I started supporting my body with the right magnesium forms, I’ve noticed better sleep, calmer moods, and way less muscle tightness. It’s now a non-negotiable in my daily toolkit — especially during stressful or physically demanding phases.

✨ Tip: Always pair magnesium with a good diet, hydration, and enough electrolytes. If in doubt, start low and increase gradually — and ideally, work with a practitioner if you’re on medication.

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🌿 Curious if you’re magnesium deficient?

Common signs include:
• Low energy
• PMS or hormonal mood swings
• Eye twitches or muscle cramps
• Insomnia
• Anxiety or restlessness
• Headaches
• Constipation

If that sounds familiar, magnesium might just be the missing piece.

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Let’s keep demystifying the basics and rebuilding our health — one powerful mineral at a time.

💚 Have you tried magnesium supplements? What worked for you? Let me know below — sharing helps us all grow. I have been taking the magnesium supplements shown below through www.britishsupplements.net - thoroughly recommend them 👌👍

30/05/2025

17 Ways to Reverse Type 2 Diabetes: A Practical Guide from my own Midlife Experience.

Type 2 diabetes doesn’t have to be a life sentence. Having navigated this myself in midlife, I’m here to tell you that reversal is entirely within reach — through focused lifestyle changes, disciplined eating, and consistent movement.

If you’re ready to take back control, here are 17 pragmatic strategies that made all the difference for me. This isn’t about quick fixes or fads; it’s about sustainable, intelligent adjustments that support your body’s natural ability to heal.

1. Drastically Reduce Sugar Intake

Sugar is the primary driver of blood glucose spikes. Eliminating or greatly minimizing added sugars — including hidden sugars in processed foods — is foundational.

2. Moderate Carbohydrates, Especially Refined Types

Refined carbs such as white bread, pastries, and pasta are rapidly absorbed, causing insulin surges. Focus instead on whole-food sources with a low glycemic impact.

3. Commit to Daily Physical Activity

Exercise enhances insulin sensitivity and glucose metabolism. Consistency trumps intensity — even a brisk 30-minute walk daily works wonders.

4. Incorporate Resistance Training

Building muscle mass supports better glucose utilization. Resistance exercises, whether with weights or bodyweight, strengthen your metabolic health.

5. Maintain Optimal Hydration

Proper hydration aids in the efficient clearance of excess blood sugar via the kidneys. Prioritize water and avoid sugary drinks.

6. Increase Dietary Fibre

Soluble fibre slows carbohydrate absorption and promotes stable blood glucose levels. Vegetables, legumes, and seeds should be staples.

7. Prioritise Quality Protein

Protein supports satiety and glucose regulation. Include a balance of lean animal and plant-based proteins in your meals.

8. Embrace Healthy Fats

Monounsaturated and omega-3 fats improve insulin sensitivity. Avocados, nuts, olive oil, and fatty fish are excellent choices.

9. Practice Mindful Eating

Eat attentively and at a measured pace. Mindful eating prevents overeating and supports better digestion and glucose control.

10. Avoid Processed and Packaged Foods

Highly processed foods often contain refined carbs, sugars, and additives that disrupt metabolic balance and promote inflammation.

11. Prioritise Restorative Sleep

Insufficient or poor-quality sleep impairs glucose metabolism and increases insulin resistance. Aim for consistent, restful sleep patterns.

12. Manage Stress Effectively

Chronic stress elevates cortisol, which can spike blood sugar. Incorporate techniques such as meditation, deep breathing, or gentle movement.

13. Monitor Blood Glucose Regularly

Regular testing provides insights into how your lifestyle choices impact your blood sugar, empowering informed adjustments.

14. Limit Alcohol Consumption

Alcohol affects blood glucose and liver function. If you choose to drink, do so in moderation and ideally with food.

15. Incorporate Apple Cider Vinegar Pre-Meals

A small amount of vinegar before eating may improve insulin sensitivity and reduce post-meal blood sugar surges.

16. Focus on Consistency, Not Perfection

Long-term success comes from steady, sustainable habits rather than short bursts of perfectionism.

17. Cultivate a Mindset of Empowerment

Reversing Type 2 diabetes is a journey that requires patience and self-belief. Trust in your capacity to reclaim your health.

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These 17 strategies represent a holistic approach rooted in real-world experience and current understanding of metabolic health. If you’re serious about change, these steps provide a roadmap — practical, achievable, and effective.

Feel free to reach out if you want to explore any of these points in detail or need guidance along the way.

30/05/2025

🥦✨ Ready to Ninja Your Way to Better Health? ✨🥦

Hey lovely people, Kayte here..

If you’re fed up with boring diets, confusing food rules, or struggling with those pesky sugar cravings that just won’t quit, I’ve got something tasty coming your way!

🔥 Come over and follow my Nutrition Ninja Recipe Page — a treasure trove of delicious, wholesome recipes designed to help you feel fabulous from the inside out. Think simple meals, sneaky veggie power, and desserts that won’t wreck your well-being.

Whether you want to shed stubborn weight, boost energy, or just finally enjoy food without guilt or stress, these recipes are your new secret weapon.

👩‍🍳 From nutrient-packed breakfasts to satisfying dinners and guilt-free treats — all tailored to support your body and soul.

Come join the Ninja tribe, kick those cravings to the curb, and let’s get cooking!

👉 Nutrition Ninja Recipes

Because health should never be boring — and neither should your food!

30/05/2025

✨COMING SOON: My Real-Life Wellness Recipe Book✨

After years of navigating autoimmune conditions, reversing diabetes, sugar cravings, and the hormonal rollercoaster post-menopause 🎢—I’ve learned that food, emotions, and energy are deeply connected.

Like many, I used to reach for junk when tired or overwhelmed. But over time, through healing, coaching, and a whole lot of experimenting in the kitchen, I found what truly nourishes the body and soul.

This book is a collection of the go-to recipes I’ve shared with clients, friends, and family—meals that support wellness, bring comfort, and taste damn good (yes, even the healthy desserts 😄).

It’s not just a cookbook—it’s part healing journey, part toolkit for vitality. Made for real life, real women, and real results.

💚 Launching soon… watch this space!

11/01/2024

I’m definitely going to enjoy this later! Some more recipes have been added, so do check out this page -Look at this post on Facebook https://www.facebook.com/share/p/TX7RydX5cgYZNPi7/?mibextid=WC7FNe

🧆🥗 Falafel Super Salad Power Bowl

(A whole mood on a plate.)

🧆🥗 FALAFEL SUPER SALAD – the kind of lunch that makes you feel like a goddess.
Crispy baked falafel, creamy hummus, roasted aubergine, crunchy beetroot & carrot ribbons, quinoa, seeds and the silkiest tahini lime dressing you’ve ever tried.

Let me tell you – this bowl is a full-blown plant-based celebration.
High in protein, packed with fibre, loaded with colour, and finished off with a zingy tahini lime dressing that brings everything together like a festival in your mouth.
Great for lunch. Perfect for dinner. Leftovers? Even better.

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🧆 INGREDIENTS – BAKED FALAFEL (makes 12–15 small falafels)
• 1½ cups cooked chickpeas (or 1 can, drained)
• 1 small onion, roughly chopped
• 3 cloves garlic
• ½ cup fresh parsley (or coriander)
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp chilli flakes or powder (optional for heat)
• 1 tsp salt
• ½ tsp baking powder
• 1 tbsp lemon juice
• 3 tbsp flour or chickpea flour (as needed)
• 1 tbsp olive oil (optional, for extra crispness)

👉 Method – Falafel:
1. Preheat oven to 190°C (375°F) fan. Line a tray with parchment.
2. Add all falafel ingredients to a food processor. Pulse until chunky and combined – not smooth.
3. If mixture’s too wet, add more flour 1 tbsp at a time.
4. Scoop into balls or patties and place on tray. Brush or spray with olive oil.
5. Bake for 20–25 mins, flipping halfway. You want golden edges and a firm, tender centre.

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🥗 SUPER SALAD INGREDIENTS (Serves 2–3)
• 1 small aubergine, sliced & roasted
• ½ cup cooked quinoa (white or tricolour)
• 1 roasted red pepper (jarred or home-roasted)
• 1 small carrot, grated
• 1 small raw beetroot, grated
• Mixed salad greens or spinach
• 2–3 tbsp hummus (for dolloping)
• 1 tbsp mixed seeds (pumpkin, sesame, sunflower)
• Chilli flakes (optional)
• Salt & pepper to taste

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🥣 TAHINI LIME DRESSING
• 2 tbsp tahini
• Juice of 1 lime
• 1 tsp maple syrup or honey
• 1 clove garlic, finely grated
• 2–4 tbsp water to thin
• Pinch of salt

👉 Whisk or blend until creamy and pourable.

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🍽️ ASSEMBLY
1. Lay down your greens, then arrange piles of quinoa, grated carrot, beetroot, roasted aubergine and pepper.
2. Add baked falafels and a generous scoop of hummus.
3. Drizzle with dressing and sprinkle with seeds + a pinch of chilli flakes for kick.
4. Optional: add lemon wedges, pickled onions, or olives for extra flair.

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🧠 NUTRITION PER SERVING (approx. based on 1/3 bowl + 4 falafels):
• Calories: 420
• Protein: 16g
• Carbs: 35g
• Fat: 22g (mostly from tahini + seeds)
• Fibre: 10g
• Rich in plant protein, B vitamins, magnesium, iron, and gut-happy fibre.

06/05/2019

I know most people tend to hate going food shopping - but I actually really LOVE it! 🍅🍆🥦🥬🌶🍓🥒🍇🍉🥕🌽🍒🥝
Nothing more satisfying than a table full of colourful healthy fruit and veg .. it feeds the soul in addition to nourishing the body.
Now I’ve got to pack it all away in fridge and decide what I’m going to knock up tonight..🤔 I’m currently eating a lot of vegan and raw food as my body is still fighting off virus and chest infection so I need all the pure nutrients I can get.
Tell me what your favourite foods are to eat?

05/05/2019

💯

02/05/2019

An attitude of gratitude makes life’s journey a whole heap easier and manageable. 💫