Simple Nutrition with Rili

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!

22/01/2026

It can be hard to prioritise yourself, but in midlife, this is non-negotiable.

To make a start, choose one:

🔸️more sleep! Stick to a night-time wind down routine.
🔸️choose a new ingredient in the weekly food shop to cook with.
🔸️add nuts & seeds to breakfast.
🔸️eat more leafy greens like broccoli, kale & spinach
🔸️try some probiotic foods like sauerkraut or kimchi.
🔸️sprinkling flaxseed over yoghurt
🔸️take a 10 minute walk at lunch or movement that you enjoy..
🔸️start your day with a glass of water.
🔸️learn to say no to protect your energy & boundaries.

Starting small makes habit change easier & soon it's part of your everyday!

Where are you going to start prioritising yourself?




Please remember, there is nothing wrong with eating 3 meals a day!Skipping breakfast can have a negative effect on your ...
20/01/2026

Please remember, there is nothing wrong with eating 3 meals a day!

Skipping breakfast can have a negative effect on your appetite, your blood sugar, your energy levels & even your weight.

The answer to reduced cravings & sustained energy lies simply in opting for a breakfast rich in protein and fibre. Nourishment in the morning is a game changer for feeling better all day.

If you don't feel like eating first thing, wait an hour or two, but it is important that your first meal of the sets the tone.

If you are stuck for ideas:

🔸️add a tbsp of chia seeds to porridge for a fibre boost.
🔸️add your favourite nuts & seeds to Greek yoghurt.
🔸️have an omelette with feta cheese & spinach.
🔸️have a handful of raspberries for a great fibre boost.

Ready to fuel your body every morning 🙌

📍Follow me for more tips on how to feel great in midlife.




I am typing away in my wee corner of the kitchen, pulling together the first Simple Nutrition newsletter, Simple Bites!I...
14/01/2026

I am typing away in my wee corner of the kitchen, pulling together the first Simple Nutrition newsletter, Simple Bites!

If you would like to be added to the mailing list, just pop me a quick DM with your email address! ❤️

Looking for something to help you feel more energised this January? Here's how we can work together so you can feel more...
09/01/2026

Looking for something to help you feel more energised this January? Here's how we can work together so you can feel more in control of your health!

1:1 Nutrition Coaching

🍴6 week programme

🍴 Your own individual nutrition plan tailored to you, your lifestyle & food preferences.

🍴Fully supporting you to address your health goals & concerns.

I work with women 40+, who want to optimise their health but find what they did before, no longer works.
Focusing on nutrition and lifestyle, I support you to create habits that make a real difference.

Working with me offers you:
🔸️a way forward
🔸️a new strategy
🔸️encouragement
🔸️support, guidance & accountability
🔸️results

If this sounds like something you want, please message me for a free chat!





06/01/2026

There are things we can do to help get back in balance & support our hormones after the festive break!

Keep hydrated! It can be trickier in the colder weather to drink enough water. I keep topped up with herbal teas & endless mugs of ginger tea, so much more warming. Being well hydrated helps reduce fatigue, headaches & hot flushes.

Eating whole foods! This means I am less hungry, less likely to need snacks between meals & more sustained energy. High fibre foods & cruciferous veg help the liver do it's job of eliminating excess hormones & supports the production of hormones. Whole foods will also stabilise blood sugars, great for our gut & reduce inflammation.

Early bedtimes! Sleep supports our body, brain, reproductive & cardiovascular systems. It is vital for hormone balance, regulating cortisol, our stress hormone & our hunger & appetite hormones.

Daily movement! Walking, yoga 🧘‍♀️ & I tie it in with morning light exposure too. This supports our mood, energy levels & bone health. Regular movement helps lower cortisol levels, helps manage blood sugar levels and triggers our feel good hormones to lift mood & help lower anxiety.

➡️ Send this to a friend who is also navigating midlife hormones 🙌

03/01/2026

As we step back into routine, it doesn't have to come with the pressure of a new regime, or a new you.

I love the concept of wintering.

30/12/2025

As we reset the house after the busyness of Christmas, our focus returns to routine, a bit of normality & to our own well-being.

Nutrition is your most powerful tool to reset & to feel your best. Getting back to meals that help us feel energized & routines & habits that support us.

What does your post-Christmas reset look like? ❤️

Merry Christmas!🎄🎁🎄🎁🎄🎁🎄🎁🎄
24/12/2025

Merry Christmas!

🎄🎁🎄🎁🎄🎁🎄🎁🎄

Look no further! 👀Drop me a message & I can quickly help you sort that last minute gift with a voucher for a Nutritional...
18/12/2025

Look no further! 👀

Drop me a message & I can quickly help you sort that last minute gift with a voucher for a Nutritional check-in 🎁

The perfect gift for yourself or a loved one!

🎄🎁🎄🎁🎄🎁🎄🎁🎄🎁

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

Introducing Brunch Club!🎄Christmas can be a curveball to our healthy habits. In this session, we will look at how we can...
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.

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Burntisland

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

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