White Sage Nutrition

14/11/2025

Morning habits can make or break your progress. If you’ve been spinning your wheels with weight loss, these 10 breakfast choices might be the reason why:

1. 🍳 Protein overload – Eggs get hyped up as the ultimate breakfast, but without fibre or carbs, they don’t keep you full for long.

2. 🧀 Dairy – Cheese, lattes, yogurt… dairy sounds “wholesome,” but often leaves you sluggish, bloated, craving more food later… oh and perfect if you want to pack on the lbs!

3. 🥣 Breakfast cereals – Fast and easy, but highly processed and blood sugar spiking. You’ll be back at the fridge within the hour.

4. 🍫 “Healthy” mixes – Store-bought granola and trail mix are basically candy bars in disguise: oils, sugars, and endless additives.

5. 🥜 Peanut butter mountains – A spoonful here, a “taste test” there… nut butters are calorie bombs that add up fast without filling you up.

6. 🍟 Grease for breakfast – Anything fried first thing? Say hello to brain fog and energy dips all day long.

7. 🍞 White processed bread – Toast, bagels, rolls… refined breads with almost no nutrients. You’ll crash before your morning even starts.

8. 🥐 Packaged quick-fixes – Bars, vegan pastries, protein cookies… they’re marketed as health foods but usually leave you unsatisfied.

9. 🫙 Oils in general – Olive oil, coconut oil… doesn’t matter. At the end of the day, it’s pure fat in a bottle. Coconut might be great for your skin, but it’s not doing your waistline any favours.

10. 🍳 Heavy, savory spreads – Big, salty, savoury breakfasts may feel comforting, but they’re harder to digest and can weigh you down.

If you want the perfect weight loss breakfast that’s going to keep you full for hours and help you release weight then COMMENT - BREAKFAST 💚 and I’ll send my everyday go to breakfast straight to your DM’s 💪

Join my SPECIAL EDITION MINI RESET and I’ll show you exactly what to eat to shed lbs & balance your hormones. Comment INFO to learn more 💪🌱

13/11/2025

🎄 PEEK INSIDE MY VEGAN CHRISTMAS EBOOK! 🌱✨

These Chocolate Peppermint Truffles are one of the festive treats you’ll find inside — and honestly… they are unreal.

Smooth, fudgy, minty, coated in crisp dark chocolate, and whole-food based.

SO easy. SO delicious. And totally Christmas-approved. 🎁💚
Inside the ebook you’ll get the full recipe + a step-by-step method, including my tweak if you can’t get Japanese sweet potatoes (don’t panic — orange sweet potatoes work beautifully with my simple adaptation!).

But the book is so much more than recipes…
For years, I thought Christmas meant:
😅 Feeling bloated
😩 Constant snacking
🥴 Heavy, sluggish days
🎄 “It’s Christmas… I’m supposed to gain a few lbs, right?”
This was me — every year.

Until I learned how to glide through the season with high-satiety, whole-food meals, a simple plan, and a balanced mindset. It took a few Christmases to nail… but now I’ve wrapped it all into one guide for you.

✨ Inside the Vegan Christmas Ebook you’ll find:
✔ Festive treats like these truffles
✔ Christmas Day menus
✔ Everyday meals to keep you full & energised
✔ Low-stress food planning
✔ A simple festive strategy to help you stay on track without restriction
✔ How to enjoy the little indulgences

It’s everything you need to enjoy December and feel amazing rolling into January 🌱💚

If you want a Christmas that feels light, delicious and in control…
Comment CHRISTMAS below and I’ll send you the link to my NEW VEGAN CHRISTMAS EBOOK🎄✨

11/11/2025

SPECIAL EDITION WEIGHT LOSS RESET 🎄🌱

A 14 Day Mini Reset - as the festive season approaches, do you feel as though you need a reset & a refocus. Join me inside a 1:1 Special edition reset- designed to release weight & balance hormones PLUS receive my VEGAN CHRISTMAS EBOOK to support you through the festive season and a planned strategy to keep you on track. Start a new year feeling incredible.

💪🎄 Let’s do this.

https://www.whitesagenutrition.co.uk/product-page/14dayreset

If you have any questions just drop me a DM or pop in comments below 🌱

10/11/2025

WHAT I EAT IN A DAY (Weight-loss friendly, whole-food & satisfying!)

These are all recipes from my brand new Vegan Christmas Ebook — created to help you enjoy the festive season without the “start again in January” cycle.

This year, instead of gaining lbs, let me help you stay on track while still enjoying Christmas food 🎄

Every meal below is from my Vegan Christmas Ebook — created to help you glide through December feeling light, energised and satisfied.

For years I’d hit January feeling heavy, bloated and frustrated.
But when you focus on high-satiety, whole-food, plant-based recipes, everything changes — you stay full, your cravings calm down, and you don’t feel the need to “restart” on January 1st.

Here’s my full day:
🌅 Breakfast – Healthy Fig Tarts
Naturally sweet, high-fibre and nutrient-dense. So filling and perfect for a guilt-free festive treat.

🥣 Lunch – Winter Detox Soup
This is my stay-on-track soup — warming, low-calorie-density, and packed with veggies. The perfect weight-loss lunch through December.

🍞 Snack – Oat & Seed Bread
Toasted with soya yogurt and figs. Quick, wholesome and incredibly satisfying — keeps snacking under control!

🍛 Dinner – Two-Potato Curry + Oat Wrap
High-volume, comforting and full of flavour with no heaviness.

This is what weight-loss food should be: filling, cosy and delicious.

💚 Every recipe in the ebook is:
✔ Whole-food plant-based
✔ High-satiety, low-calorie-density
✔ Easy to prep during busy December days
✔ Designed to help you enjoy Christmas AND stay on track

If you want a festive plan that keeps you full, satisfied and confident heading into January…
Comment CHRISTMAS and I’ll send you the link 🎄🌱💚

08/11/2025

🚀 I’M SO EXCITED TO LAUNCH MY VEGAN CHRISTMAS EBOOK TODAY ⛄️ PURCHASE NOW!!

https://www.whitesagenutrition.co.uk/product-page/vegan-chrsitmas

WOW! I'm so proud - the BEST EBOOK YET filled with over 40 recipes 🙌! It's so much more than a recipe book- it's a Christmas strategy, a plan, a way to enjoy food without finishing the season sluggish, bloated & started January in damage control mode.

IT’S A MUST PURCHASE TO NOURISH THE SEASON!

06/11/2025

Vegan Christmas🎄LAUNCHES TOMORROW!! I’m so excited to share my NEW EBOOK!

It’s the best yet! Filled with incredible healthy treats, savoury party food, Christmas Day & Thanksgiving recipes plus all the meals in between (designed for weight loss) to keep you on track during the festive season!

LAST CHANCE TO PRE-ORDER & receive your FREE NEW Weight Loss Day Meal Plan to keep you on track 💪🌱

https://www.whitesagenutrition.co.uk/product-page/vegan-chrsitmas

29/10/2025

DON’T MISS OUT! BRAND NEW DAY WEIGHT LOSS MEAL PLAN when your pre-order VEGAN CHRISTMAS 🎄 Available for immediate download plus early access to your Easy Oat & Seed Bread Recipe Card 🙌 DON’T MISS OUT!

PRE-ORDER only to access a BRAND NEW WEIGHT LOSS DAY MEAL PLAN to keep you on track during the festive season plus Carly's FAMOUS OAT & SEED BREAD RECIPE CARD. These are available for immediate download upon purchase.VEGAN CHRISTMAS launches the 7th November. You'll receive your Ebook automatica...

27/10/2025

VEGAN CHRISTMAS EBOOK🎄Now available to PRE-ORDER!

As a special pre-order treat, you’ll receive a BRAND NEW WEIGHT LOSS DAY MEAL PLAN & my famous Oat & Seed Bread Recipe Card to help get you started & keep you on track over the festive season ❄️

ORDER NOW! Launches the 7th November! Don’t miss out on your FREEBIES 🎉

Vegan Christmas will be filled with super healthy treats, nourishing party food, Christmas Day healthy recipes & all the meals in between to keep you on track 🙌

Carly X

https://www.whitesagenutrition.co.uk/product-page/vegan-chrsitmas

24/10/2025

🎄 Something exciting is coming….

I’ve been busy developing recipes for my NEW CHRISTMAS EBOOK ❄️ It’s going to be filled with delicious super healthy treats- no junk, no refined sugar or oils! Just pure nourishment to keep you on track over the festive season ⛄️

Expect nourishing treats, ideas for a healthy Christmas Day or Thanksgiving dinner - Healthy Nut Roast, Christmas Carrot Tray plus more! There will be savoury healthy snacks and weight loss meals for the days in between the social festive events 😅 Sounds like something for you? 🙌🙌🙌

PRE-ORDER LINK COMING TONIGHT! EBOOK out the 7th November! Pre-order NOW & receive my famous Oat & Seed Bread Recipe (easier recipe EVER) and a NEW WEIGHT LOSS DAY MEAL PLAN IMMEDIATELY to help keep you on track with all the festivities! Would you like the PRE-ORDER LINK? 🔗 Let’s get you on the list 🙌

23/10/2025

Brilliant Fudgy Black Bean Brownies ✨

Healthy • Gut-Friendly • Hormone-Loving • Weight Loss Support • Pure Clean Goodness 💪🍫

These are your new go-to protein snacks – no junk, just real, nourishing ingredients that love your body back. Think fudgy, chocolatey, melt-in-your-mouth brownies… but packed with beans, oats, sweet potatoes & flax. Trust me – they work!

Makes 20 small brownies

🌱 Ingredients
2 tins black beans (save the juice)
1 cup juice from beans
2 pre-baked medium sweet potatoes (peeled)
200ml soy milk
160g blended oats
2 apples (peeled, microwaved 2 mins & blended – prep in advance)
1 tsp baking powder
50g (1/2 cup) 100% cocoa powder
2 tbsp ground flaxseed (+ 6 tbsp water for flax mix)
2 tsp vanilla extract
5 tbsp maple syrup
Pinch of salt

Optional: drizzle of melted 85% dark chocolate (I love 🍫) or add 1/4 cup of choc chips into the mixture

👩‍🍳 Directions
1️⃣ Preheat oven to 190°C & line a baking dish with parchment.
2️⃣ Mix flaxseed + drop of water → let thicken 5–10 mins.
3️⃣ Blend oats to a flour. Place in a bowl. Then blend beans, juice from one can, sweet potato, apples & flax mix until smooth.
4️⃣ Add oat flour, cocoa, vanilla, baking powder & salt → blend again into a thick batter. Add additional juice if required.
5️⃣ Spread evenly in the baking dish & bake 40–45 mins, until a toothpick comes out with a few moist crumbs.
6️⃣ Cool completely (overnight in the fridge is 💯). Slice & enjoy with a dollop of soya yogurt & berries.

✨ Storage: Keeps 7 days in the fridge, or freeze individually wrapped for up to 3 months.

🌟 Optional glow-up: drizzle with rich, melted 85% dark chocolate for the ultimate fudgy bite.

👉 Save this recipe, share with your chocolate-loving friends, and let me know if you try it! 💕

Join my 14 DAY WEIGHT LOSS RESET - lose body fat & balance hormones. Comment INFO to learn more 🙌💪

20/10/2025

Nutrition Science

Hey girlies 🌸💚

Feeling low, anxious, or constantly craving something sweet? 😩

Your serotonin (the happy, calm, focused hormone) might be running on empty 🧠

✨ We make 90% of serotonin in the gut and guess what it needs to thrive?
👉 Whole carbs + fibre.

Without them ⬇️
🚨 Mood drops
😴 Sleep gets disturbed
🍫 Cravings skyrocket
🤯 Focus + motivation fade

Animal foods = zero fibre.
Processed foods = barely any.
That’s why plants are EVERYTHING 🌿

Whole carbs like oats, quinoa, rice, beans, potatoes + fruit feed your gut + boost serotonin naturally 🌾
And legumes? The ultimate winner 🏆 — they’re packed with protein, complex carbs and fibre!

Now I want to know 👇
💬 Do you struggle with any of these?
Low mood | Poor sleep | Cravings | Anxiety | Focus | Energy
Comment below or drop an emoji that sums up your vibe today 💕

Let’s see how many of us are missing those feel-good carbs!

14/10/2025

Do you eat breakfast? Comment below 👇

Apple & blueberry oat crisp is my go to this time of year so satisfying and hearty 🍎 blueberry

For women, skipping meals or doing intermittent fasting can actually work against weight loss. Going too long without food raises cortisol (your stress hormone) which tells the body to hold on to fat, especially around the midsection.

Women’s hormones need steady blood sugar and consistent meals to stay balanced and burn fat efficiently. That’s why having breakfast is so important - it helps regulate hormones, supports metabolism, and keeps your body feeling safe enough to let go of weight naturally 💛

Are you guilty of skipping breakfast? Fuelling on coffee or just eating something like a piece of toast?