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Simple Nutrition with Rili

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Simple Nutrition with Rili

Supporting women in midlife to build healthy, sustainable habits, through simple, everyday nutrition. 1-1 coaching & personalised nutrition plans.

Future-proofing your health!

11/12/2025

Thank you to the 5 women who took time out of the Christmas chaos to come along to my first Brunch Club.

The chat & discussion was so good, I forgot to take any photos 🤦‍♀️

We had a joyful time discussing the indulgences & excess of food & alcohol we are all faced with at Christmas. We explored how we can best navigate this to support our energy levels, our sleep & our mood, without feeling we are missing out!

Keep an eye out in the new year for dates of my next Brunch Club ❤️

05/12/2025

Life is busy. Sometimes there's no time for breakfast, you just want to push through your lunch hour to get the work done & dinner is whatever is quick & filling.

This pattern only leads to cravings, fatigue, sleep disturbance, and hormonal havoc.

In midlife, women need to aim for around 30g of protein per meal & 30g of fibre per day.

Try this & you will:
🌟 regulate blood glucose
🌟 reduce fatigue & have more energy
🌟 sleep & mood will improve
🌟 reduce cravings
🌟 feel full & satisfied after a meal & not need snacks
🌟 support weight management
🌟 improve digestive health
🌟 support hormones

Ensure you are getting sufficient protein & fibre at every meal & feel the difference to how your body feels. ❤️

01/12/2025

Introducing Brunch Club!

🎄Christmas can be a curveball to our healthy habits. In this session, we will look at how we can maintain our energy, stress levels & weight & still enjoy ourselves!

Only 3 spots left, so DM me ASAP to book yours! Based in Aberdour.

26/11/2025

Why wait until January 1st 2026 to start thinking about how you can help yourself thrive!

Maybe you feel like there is no point in starting any new habits just now with Christmas only weeks away & you'll get back on track in the new year.

However, small simple shifts you make now are far more powerful than trying to keep your resolutions on January 1st.

💚 Nourishing food.
❤️ Getting outdoors & taking a walk.
💚 Valuing your sleep.

The festive season can be overwhelming and exhausting but it doesn't have to be this way.

If you would like to make simple tweaks to your nutrition & lifestyle, I can offer you guidance with a 1 hour Nutritional Check-in before the festive season is in full swing!

Drop me a DM if you would like more information.

24/11/2025

As a Nutrition Coach, I help women in midlife to develop sustainable habits that will support them to thrive in this phase of life.

Let's keep restriction & skipping meals in the 1990s, it will only work against you. In midlife, fuelling our bodies properly is key to feeling good!

The rules have changed & what you did before or could get away with, no longer works in the same way.

With sound nutrition, you are supporting your hormones, supporting your sleep, supporting your energy levels, supporting your weight.

💚 Start your day with a protein rich breakfast that will satisfy you to lunch.

💚 Balance every meal with protein, fibre & healthy fats.

Give it a go & see how it improves your focus, your energy & your sleep.

📍 Follow Simple Nutrition with Rili for more nutrition tips to help you feel good in midlife!

02/11/2025

Truth! 🙌

27/10/2025

The Scottish October break is over & the Simple Nutrition books are open!

If it's just tweaks & guidance you need or something more supportive, please get in touch for a no obligation chat to explore how we can work together!

I look forward to hearing from you 💕

26/10/2025

This may not be the most exciting chore but it is a game changer!

Planning your meals for the week can make the difference to having consistent nutritious & tasty meals, opposed to disorganisation & stress every meal time.

From experience I know that meal planning means you spend less money on your food shop, less last minute dashes to the corner shop or end up having a takeout because it's easier.

So to improve the nutrition of your meals & increase variety, take half an hour at the weekend to get organised with a meal plan & shopping list. 🙌

And let me know how you get on!

Do you meal plan? Please share your favourite tips! 😍

10/10/2025

This is a friendly reminder for you & your family to take a Vitamin D supplement.

☀️ NHS guidelines recommend we take vitamin D in these darker months. Less sunshine means our body can't make enough.

☀️ Evidence suggests many of us are below-optimal levels of vitamin D to maintain adequate health. This will subsequently impact on bone health, immune health & our energy levels.

☀️ 10 micrograms a day will be enough to build resilience over the winter months!

07/10/2025

Benefits my clients & I have personally experienced with a 3-day detox (fasting mimicking) include:

💟 reduced sugar cravings
💟 more energy & focus!
💟 glowing skin
💟 a positive shift in mindset to food
💟 reduced bloating
💟 reduced aches in joints
💟 a little weight loss
💟 helps tune into what your body really needs
💟 feels like a great reset

🙌 All the benefits of fasting but with small, regular, nutritious meals.

If you are curious to learn more about this approach, drop me a message!

06/10/2025

This is not about giving up food, nor is it a fad diet.

It is a short healing approach that mimics the effects of fasting while eating from a menu of colourful, nourishing soups, smoothies & veggie bakes.

It is a science-backed nutritional approach with amazing benefits:

💟 boosts energy
💟 improves insulin sensitivity
💟 lowers inflammation in the body
💟 builds stronger immune sysrem
💟 improves appetite control
💟 can slow-down ageing
💟 clears out old & damaged cells
💟 can kick-start weight loss without muscle loss

As we shift into autumn & we think more of strengthening our immune health, this is a good time to give it a try. And it's only for 3 days 🙌

With my 3-day detox you will receive:

🔸️ my full guidance & support throughout with a WhatsApp group & a video call on day 2
🔸️ recipe collection for smoothies, soups & veggie bakes
🔸️ info pack with all the details

Do you fancy giving it a go?
DM me to sign up! 😊

24/09/2025

With the changing colours of autumn, let's give our health a boost!

🍂 Starting the day with a high protein, high fibre breakfast gives focus & energy & helps blood sugar control.

🍂 In cooler weather, it can be harder to drink water. Try herbal teas as an alternative to keep hydrated. Hydration supports digestion, hormonal balance, detoxification, skin health, & focus.

🍂 Autumn is a beautiful time of year for a stomp in the woods or a walk on a deserted beach! Helpful for stress, lower cortisol levels, sleep support, aid bone health, balance blood sugar.

🍂 Supplementing with vitamin D is a national guideline from October to March. With less sunshine our body can't make it. Vitamin D has so many benefits so it's important we don't become deficient. Supports mood, strong immune health (important at this time of year), reduces inflammation in the gut, needed for calcium uptake so needed for bone health. Again particularly important for women in midlife.

🍂 Eating seasonally, fruit & vegetable provide the most nutrition. Think warm autumn salads with roasted sweet potato, butternut squash soup, leeks, green leafy veg like kale which has a positive effect on our hormones.

Discover more nutrition tips for health & wellbeing, give me a follow 🙌

Address

Burntisland

Opening Hours

Monday	10am - 5pm
Tuesday	10am - 5pm
Wednesday	10am - 5pm
Thursday	10am - 5pm
Friday	10am - 5pm

Website

http://simplenutritionwithrili.com/

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