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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!

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 🙌

10/09/2025

My favourite kind of lunch, leftovers!

Protein & fibre in the black beans & pinto beans & added veg.

Healthy fats from the avocado & extra virgin olive oil.

🙌 This lunch is going to help keep my energy levels & blood sugar stable all afternoon & will keep me full until my evening meal.

What are you enjoying for lunch today?

03/09/2025

Most people don't get enough & it's time to shine a light on fibre & add more to our plate!

It's not just about keeping us regular 💩

It is essential for gut health, hormonal health, heart health, improves blood sugar control & it can be particularly helpful in supporting weight loss as it helps you feel full!

And as we reach perimenopause and postmenopause, fibre in our diet becomes so much more important.

It is best to increase gradually to avoid any unwanted side effects 🙈 & help your gut adjust.

📍 Remember to follow Simple Nutrition with Rili for more nutritional tips and info to help you feel good on the midlife journey!

28/08/2025

It's a time to think about what we need to be protecting & future-proofing!

As we go through midlife & our oestrogen declines, our risk rises:

🦴 Bone loss accelerates ➡️ osteoporosis risk

🧠 Cognitive shifts emerge ➡️ protect brain health

❤️ Cardiovascular risk increases ➡️ high blood pressure increases significantly after menopause

Eating smarter & exercising regularly support & protect our bones, brains & hearts.

The Mediterranean diet approach has been proven time & time again to be the most beneficial to health.

A diet rich in olive oil, berries, green leafy veg, fatty fish & legumes has shown to lower heart disease, dementia risk & support bone health.

📍Follow Simple Nutrition with Rili & learn more about nutrition in midlife!

24/07/2025

I love what I do!

As a Nutrition Coach, I support women in midlife to build healthy, sustainable habits through simple nutrition.

I offer:
🔸️ a 1-hour nutritional check-in (personalised, in-depth session)
🔸️ a 6-week nutrition coaching package
🔸️ a 3-day guided detox

Something for everyone!

If you're interested in weight loss, digestive & gut health, perimenopause, or simply keen to fuel yourself better in midlife, check out my website for more information on available services. Or drop me a DM & we can arrange a free call to chat further. 💕

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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