https://beacons.ai/healthcareathletx

Steph - Registered Nutritionist, Leeds (2025)

10/12/2025

Is food your primary source of comfort?
Having an emotional connection with food is completely normal. Food is comforting, so it makes sense to turn to it during stressful times.

However, relying on food as our main source of comfort can affect our health and, over time, may lead to weight gain or low energy.

Instead of avoiding comfort food completely, it helps to build a self-care toolkit.

How does this work in real life? An example from a client we worked with perfectly illustrates this.

She used to reach for sweet or savoury snacks like chocolate or crisps after work whenever she felt stressed, which left her feeling frustrated and drained.

So how did we help her? Together, we identified the emotions driving her comfort eating and found alternative coping strategies, such as journaling and short walks - something simple, practical and manageable.

Over time, she began to recognise her triggers, respond differently, and manage her stress levels more effectively. This supported her both physically and mentally, leading to a significant improvement in her energy levels, mood, and confidence.

At Healthcareathletx, and I help clients understand these patterns and build personalised strategies to manage stress and emotions without relying on food. This approach supports lasting changes to both habits and wellbeing.

If you’re finding yourself turning to food for comfort and want guidance to develop healthier ways to cope, we would be happy to help. Send us a message anytime 🤍

09/12/2025

Most of the work no one sees is the work that makes the difference 🤍📈

08/12/2025

There comes a quiet moment, often late at night or early in the morning, when you realise you simply can’t keep running on empty anymore.

One of our clients experienced this too.

She was waking up exhausted despite sleeping all night, noticing her focus slipping at work, her patience wearing thin, and her energy disappearing before her day had even begun.

At first, she thought it was just a phase. She told herself things would improve once work calmed down.

Weeks passed, and the fatigue started to feel normal. That sense of control seemed further and further away.

So how did we actually help her?

Rather than trying to overhaul everything at once, we started with simple, manageable changes.

Together, we created a realistic plan focused on small, practical adjustments to her daily routine, gradual improvements in her meals and snacks, and ways to incorporate movement into her already busy life.

Within weeks, she started noticing positive changes. Her energy became steadier throughout the day, her focus and productivity improved, and she felt in control of her schedule and wellbeing.

Even small wins, such as taking short breaks, prioritising nourishing meals, and incorporating movement throughout the day, had a huge impact on how she felt both physically and mentally.

Stories like hers are why we love what we do 🫶

Andrew and I help clients feel stronger, more focused, and more in control of their lives, their health, and their bodies through personalised, realistic support.

If you find yourself in a similar situation, lacking energy and focus, and looking to regain control over your life but not sure where to start, this is the perfect moment to take the first step.

Start with a message. We’d love to hear from you 🤍

03/12/2025

Many people come to us because they’re tired of guessing what to do next.

They want more energy, better routines, and a healthier lifestyle, but without a clear plan, it’s hard to stay focused or make progress that lasts.

This client felt exactly that way, motivated, but unsure where to start and overwhelmed by all the advice out there.

What helped him was having a simple, structured plan and support to follow it step by step.

Over time, those small actions turned into habits that improved his energy, weight, and overall wellbeing.

If you’re ready to build routines that feel manageable and sustainable, we have a few coaching spaces open.

We’d be happy to talk about what a structured, personalised approach could look like for you.

Send us a message anytime 🤍

01/12/2025

🇷🇴 Curious about Romanian cuisine and what a typical day of eating looks like?

To celebrate Romania’s National Day, I put together this video walking you through our traditional meals, snacks, drinks and the cultural context behind them.

Romanian food is diverse, comforting and deeply rooted in tradition and for many people, it’s also an important source of connection, identity and nostalgia.
 But like many European diets, it can be high in saturated fat, salt and refined carbohydrates, so I’ve included a few realistic, culturally aligned adjustments that support overall health without removing the foods people love.

This video is for anyone who wants to better understand Romanian cuisine, as well as for healthcare professionals supporting Romanian patients and looking to offer culturally competent nutrition guidance.

Because culturally informed care truly matters. It helps clinicians: • Keep the foods people love, rather than eliminating them • Introduce small, realistic changes that don’t compete with cultural identity • Use language and examples that build on existing habits, not replace them

👀 I’m curious, what surprised you most about Romanian cuisine?

29/11/2025

November photo dump 🤩👩‍💻🪾☔️🍁🍂🍶🫐🍝☕️🏋️‍♀️🎧🎥📚🎙️❤️

#ᴘʜᴏᴛᴏᴅᴜᴍᴘ ❤️

27/11/2025

As we move through a time of year when many people feel stretched, overwhelmed and disconnected from their usual routines, it is very common for food and exercise to feel more complicated than they should.

Long days, emotional stress and mental fatigue often lead to patterns like restriction, binge eating, cravings, guilt or turning to food for comfort.

Movement can also feel heavy when your starting point is frustration with your body or a sense of falling behind. If you recognise any of this, you are not alone.

In this week’s Goodself live talk, Andrew and I will explore what it really means to rebuild your relationship with food and exercise in a way that feels calmer, kinder and more sustainable.

We will break down the restrict and binge cycle, explain the science behind cravings and emotional eating, and talk about how stress affects appetite, digestion and decision making.

We will also look at mindful eating, balanced meals, and gentle frameworks like the 80/20 approach and intuitive eating, which help reduce guilt and bring more stability to your day.

On the movement side, Andrew will guide you through why exercise often feels like punishment when you are tired or unhappy with your body and how to shift that mindset.

We will talk about finding joy in movement again, exploring different types of exercise, and understanding why stretching, yoga, Pilates and strength training have such powerful effects on mood, stress and cognitive clarity. Even a few minutes of intentional movement can make a meaningful difference.

Join us tomorrow at 3PM (UK time), or catch the recording anytime on the Goodself app.

This session is designed to help you take small, supportive steps that fit into a busy life and help you feel more grounded, more energised and more in control.

We hope you leave with practical tools you can use straight away and a sense of relief that you do not have to approach food or exercise through pressure or perfection 🫶

26/11/2025

Try this warm, comforting recipe for days when you’re tired, short on time, and need something nourishing without overthinking every step.

One of the most common things we hear from people is that they want to eat better, but after long, draining days, the last thing they have energy for is complicated cooking. That’s why slow-cook meals like this can be a game changer, as you only need simple ingredients, minimal effort, and you can prepare several meals at once.

Ingredients for 4–5 servings (ideal for busy weeks or meal prep):
🫒 Extra virgin olive oil
🧅 2 small red onions
🧄 2 garlic cloves
🥩 1 kg diced beef
🥕 3 medium carrots
🥔 4 large potatoes
🍅 Tomato sauce
🧂 Salt, pepper, seasoning of choice
🌿 Fresh parsley for garnishing

Adjust the amounts based on your preferred number of servings.

If you’ve been feeling low on energy or overwhelmed by where to even start, building a few simple, realistic meals into your week can make healthy eating feel much more achievable.

And if you want support in creating structure, routines, and habits that fit your busy life, we’re here to help. Just send us a message anytime 🫶

25/11/2025

Many people contact us feeling overwhelmed before they even begin their journey. They want to feel better, get stronger, or rebuild their habits, but it can seem like there’s so much to change that they don’t know where to start. This was the case for this client as well.

What made a difference for them was having clear direction, weekly accountability, and support that made the process manageable, even on busy days. Step by step, their confidence grew, and staying consistent no longer felt impossible.

Their progress shows what can happen when you have someone guiding you through the noise and helping you focus on the right next step.

If you feel overwhelmed by your health goals and are looking for support that fits your everyday life, we have a few coaching spaces available. We’d be happy to discuss what getting started could look like for you.

23/11/2025

Weekend Photo Dump 👣🌿🌇🍁☕️🛤️🍫🥑

POV: When you’ve been in the UK for 5+ years and somehow still haven’t tried 😅

And to make it worse… I just realised we’ve never had fish and chips since moving here 😱😱

Leeds people, hit me with the best fish & chips spots!! 🐟🍟💛

Steph - Registered Nutritionist

10/12/2025

09/12/2025

08/12/2025

03/12/2025

01/12/2025

29/11/2025

27/11/2025

26/11/2025

25/11/2025

23/11/2025

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