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Grace Stone Nutrition

✨ I can help you reclaim confidence, take control of your health and build lifelong health habits ✨

05/04/2026

want to stop thinking about food in numbers for good? comment ‘EGGS’ and I’ll send you exactly where to start 🐣

your Easter weekend is not going to derail your health - and here’s the maths to prove it 🐣

I don’t love reducing food to numbers at allll

there was a time when I couldn’t look at a meal without mentally adding it up, and it was exhausting and frankly got me nowhere ☹️

but sometimes a little perspective goes a long way!

to gain 1kg of actual body fat you’d need to eat roughly 7,700 extra calories on top of what your body already burns. that’s 34 hot cross buns. 43 creme eggs. 480 mini eggs. 7 full lindt packs.

and if the scales go up after the long weekend? that’s very likley make up of mostly water weight from extra carbs - which is temporary and normal!

so instead of letting your brain spiral and restrict post easter - lets let ourselves get back to eating well and looking after yourself as usual and it will level out on its own.

and if you do feel guilty about what you’ve eaten? that’s okay too - it’s so so common and it makes a lot of sense given the world we live in with people saying foods are ‘good’ and ‘bad’ (lets give ourselves permission to zoom out and see the bigger picture of our health!!).

G ###

01/04/2026

I’m sorry… see below! ⬇️

April Fools 🐣

But while I have you - no, I don’t think mini eggs are a health food. They have sugar and palm oil in them - and that’s okay. Neither is inherently harmful in the context of an otherwise varied diet.

And yes - there are more nutrient-dense choices we can make, and food quality matters. Palm oil is worth being aware of too, though for the record the science on how harmful it actually is to our health is more mixed than people think - the clearer concern is environmental.

What I will say is that the stress, guilt and shame we attach to eating a chocolate egg is doing a lot more damage to our relationship with food than the mini egg itself ever could - and a complicated relationship with food can affect so much more than just what’s on your plate.

Chocolate sits alongside everything else we eat - it’s not in competition with it!! A mini egg doesn’t undo the vegetables, the protein & fibre, the whole foods. It’s just part of a normal, varied life!

And to everyone saying ‘just eat better quality chocolate’ - sure, there are more nutrient-dense options out there. But if the reason you’re swapping is guilt or because mini eggs feel like the ‘bad’ choice, that’s worth examining. Food quality and food guilt are two very different conversations.

Also - you’re allowed to eat chocolate in June. And September. And on a random Tuesday. It doesn’t have to be Easter to be okay.

You are not bad at nutrition because you ate some chocolate - you’re just a normal person living a normal life.

Eat the good food. Enjoy choc eggs!!

30/03/2026

I used to massively overcomplicate the weekly shop… and then I made a whole 8 step carousel about it so maybe nothing has changed 🛒😂

but i really did use to plan out 21 different meals and have a cute planner (we still love this BUT) the it was channeling the mental energy of someone who definitely had their life more together than me on a Sunday evening.

now a shop that works is just a shop that sets my week up. making sure there’s food in the fridge I actually want to eat, that gives me balanced meals and a few freezer staples for when life gets manic, obvs some snacks that keep me going and 100% some soul foods (life is too short to not have these every now and then).

save this before your next shop and drop in the comments - what’s always on your list no matter what? mines ALWAYS greek yog, choc and frozen blueberries
G ###

27/03/2026

A little reminder for your weekend 🤍

As much as our health is important… you are allowed to take up space, eat the food, be in the photos and enjoy every single second of it exactly as you are.

Skinny tok might be making a comeback but we dont have to go back with it.

Save this for the days you forget and send it to someone who needs it today ☺️

G ###

23/03/2026

2.5 years coaching women and the same thing comes up every single time… that it’s never really about the food.

Here’s what I actually see when the mindset shifts start 🧠👇

→ you stop googling the menu before a restaurant to pre-calculate what you’re “allowed”
→ you have a biscuit and it’s just… a biscuit. not the start of a spiral
→ easter weekend doesn’t send you into a panic weeks before it arrives
→ you order what you actually want at dinner with friends, not the “safe” option
→ you feel bloated after a big meal and blame the food - not yourself
→ sunday night isn’t spent lying awake replaying everything you ate that weekend
→ you stop white-knuckling it all week only to feel completely out of control by friday night
→ you go to the gym because it makes your brain & body feel good - instead of to burn off last night’s dinner
→ you’re actually present at the birthday dinner instead of doing maths in your head the whole time you have a bit of cake in front of you…
→ you stop seeing your plate as numbers and macros and start seeing it as something that actually nourishes you (wild?!)
→ you wake up on monday after a big weekend and just… have breakfast. no skipping it, no pushing it to a late brunch, just a brekky as we deserve

I say that as someone who stands at 6ft tall, and use to ‘fuel’ on minimal calories and 2 hours of exercise a day, would watch her apple watch like a hawk until she’d burned “enough.” and who would eat something, panic, and spit it straight in the bin 🥲

I TRULY thought it was a willpower issue and that I was just lazy and didnt want it enough!!

So selfishly - I became a nutritionist to figure out my own stuff BUT what i’ve learned from both my own experience and coaching hundreds of women since is that,

and I’ve learnt that healing doesn’t come from another diet or giving yourself a stricter chat gpt plan.

Instead, it’s from actually doing the work to understand your body, and unlearning years of noise and rules, and that’s exactly why we work on this inside my Radiate Rebuild programme ❤️‍🩹

save this + follow for more of this 😅🤍 which one felt most like you? 👇
G x

18/03/2026

there is SO much noise when it comes to health and its driving me a teeny tiny bit mad x

(oh and i actually did myself dirty with old photos from my husbands phone - ever the insta husband…)

moreeee skinny-ness than we have seen for a longggg time

a lot of old mindsets resurfacing when we are faced with this new glp1 era

and a load of bringing nutrition and wellness down to numbers and supplements

and most of the time… it’s really just not actually helping us.

because it’s keeping us stuck in

- that all or nothing cycle
- overthinking allll the decisions
- feeling like we’re either “on track” or completely f*ucking it all off

when in reality, sustainable health looks a lotttt more like:

→ eating enough (yes, actually enough to support ourselves)
→ building meals that keep you full - YES
→ sleeping more than 5 hours - we dont in fact have to wait to sleep when we’re dead
→ managing stress instead of papering over it with more plans
→ basically just doing the basics… consistently enough for our lives

I know nothing in this post is groundbreaking BUT its here for a little reminder when you might need it 🩷

12/03/2026

and no its not cutting salad with scissors but that TRULY does change the game - you are welcome 😏

Truthfully... this lunch has been maybe the MOST made ever (different iterations of it)

I KNOW its giving basic betty BUT the biggest health hack??

is NOT overcomplicating meals!! And repeating the ones that WORK for us!

This salad i’ve eaten every week for maybe the past 8 years! Why??

1. it is super nutritous AND tasty
2. takes less than 5 mins to make
3. and you can customise to what you have in the fridge/ cupboard

WINS all around, sales pitch done ###

You’ll need:

- a grain:

pouches are EASY and 2 mins in mic.

I go for lentils/ quinoa/ wholegrain rice/ - my go go go to is the Aldi French Lentils (a blue pouch)

- a source of protein:

In this case - tuna (SO good to have a stock of in the cupboard as no cook and lasts for a while) but pre-prepped chicken breast, prawns, salmon are all good options!

- salad base:

rocket/ spinach are my faves as full of micronutrients and iron

- veggies x3 (ideally for variety and gut healthy’ness):

cucumber/ carrots/ tomatoes/ sweetcorn/ pre-cooked beetroot/ red onion/ cabbage/ gherkins/ jalepenos —> these can all be eaten without cooking - slay

- a sauce (food has to taste GOOD so you feel full AND not taste hungry still) - this was a tahini dressing:

75ml tahini, ½ lemon zested and juiced, 30ml extra virgin olive oil, 1 garlic clove grated, 1 tsp maple syrup

- Toppers: mixed seeds for an extra hit of fibre ###

Address

Leamington Spa

Website

http://www.gracestonenutrition.co.uk/

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