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Masters Degree awarded Nutritionist Marta Holman. Helping people live a healthier life

Good nutrition, or the lack of it, is being recognised more and more as a significant contributor to chronic illnesses, poor sleep, stress, children`s behavioural disorders, fatigue, digestive issues, skin conditions and the list goes on. It does not have to be this way!......Being a slave to a bottle of pills is not the only option! Every person is beautifully unique and their nutritional needs are equally diverse. By taking the time to know and understand my clients fears, issues, concerns and objectives , I am able to provide them with personalised nutritional support to help them achieve their goals. I am Marta Holman a Masters degree qualified Nutritional Therapist and I am passionate about your health, happiness and well being, just get in touch if you want help.

26/03/2026

After-school snacks that actually satisfy.

Ideally, 3 balanced meals a day should be enough and snacks shouldn’t always be necessary.
But let’s be honest… children are always hungry after school 😅

That’s why I make sure their snacks are balanced and filling:

🥩Protein & healthy fats (meat, cheese, eggs, fish)
🥕 Fibre and carbs (fruits, veg, grains such rice)

This simple snack requires no cooking, isn’t sugary, and keeps them satisfied until dinner.

Balanced snacks support stable blood sugar, better concentration, and fewer cravings later in the day.

What do your children usually reach for after school?

23/03/2026

Exercise for health, not just for looks.

Last week I took my puppy to my CrossFit gym and let’s just say… he wasn’t very keen on the 800m runs😅.

It made me smile, but it also reminded me of something important — we shouldn’t exercise only to change how we look. We move to protect our health, especially as we get older.

During perimenopause and menopause, exercise becomes even more important. Building muscle mass helps support hormonal balance, improves metabolic health, protects bone density, and keeps energy levels up. Strength training isn’t about getting bulky — it’s about staying strong, healthy, and independent for years to come.

Exercise supports:

✔️ hormonal health
✔️ metabolic health
✔️ stronger bones and muscles
✔️ better mood and sleep
✔️ weight management
✔️ long-term wellbeing

Looking good is just a bonus.

Move your body because you want to feel better, stay strong through perimenopause and menopause, and live a long, healthy life — for yourself and for the people (and puppies 🐶) who need you.

19/03/2026

Yesterday was my husband’s birthday — we went out for a lovely meal and I had a glass of wine 🍷

Today? I can really feel it. My body feels a bit more strained than usual, and I’m definitely more peckish. My registered raised heart rate and poor sleep.

It would be easy to reach for another coffee and something sweet but instead, I went for:
mackerel, an apple and a couple of carrots (I know its not every exciting!😅) but honestly, that hit the spot.

When your body is under a bit more stress (even something as simple as a later night, richer food, or alcohol), your hunger can increase — and it makes sense. It’s not “lack of willpower,” it’s your body asking for support.
Choosing something with:
omega-3 (like mackerel) → helps reduce inflammation and supports recovery
protein → keeps you fuller for longer and stabilises energy
fibre (fruit & veg) → supports digestion and helps manage cravings
…is a much better way to respond than quick fixes like coffee and biscuits.
Listening to your body rather than ignoring it 💛

15/03/2026

Mother’s Day well spent ☀️💐

We celebrated a day early, enjoying a beautiful day with family, sunshine, and a table full of Polish food and cakes .

Safe to say it was a very carb-heavy feast… delicious, but my body could barely cope afterwards. The food coma was real — a nap was definitely required when we got home! 🥟🍰

A good reminder of just how much food can affect our energy levels. Worth it though for a day like that ❤️

❤️ ❤️

13/03/2026

Do we live to work… or should we work to live? 🤔

Stress is one of the biggest contributors and triggers for poor health, yet so many of us push through it every day without stopping to think about the impact it’s having on our bodies.

This is why I love being part of BNI and connecting with inspiring business owners who are genuinely passionate about helping people live better lives.

I had a great chat with and he created this amazing infographic for me. In such a short time he completely understood what I do and what my business is about

Go and check out his brilliant business — because honestly, who doesn’t need to be happier? 😊

It also ties in perfectly with what I always say when it comes to your health: test, don’t guess. Your health is far too precious to waste time not knowing what’s really driving your symptoms.

Less stress, better understanding of your health, and surrounding yourself with the right people can make a huge difference. ✨

08/03/2026

Happy International Women’s Day! 🌸

Today we celebrate the strength, resilience and brilliance of women everywhere.

Nourishing our bodies with real, wholesome food is one of the most powerful ways we can support our wellbeing. So today I’m sharing one of my favourite simple, healthier dessert recipes — perfect when you want something delicious and home-made with a few ingredients. It can also easily be made gluten-free.

Simple Baked Cheesecake

Ingredients:

•1kg cream cheese
• 3 eggs
• 1 pack of powdered custard
• 1 tsp vanilla extract
And sweetener of your choice. I used condensed milk - about 80-100 grams. Maple syrup, honey or blended dates would work too
• Optional base: crushed gluten-free biscuits mixed with a little melted butter. I decorated mine with melted dark chocolate mixed with a little bit of single cream and pistachio paste.

Method:
Preheat oven to 165°C.
If using a base, press the biscuit mixture into a lined cake tin.
In a bowl, whisk together the cream cheese, eggs, sweetener, powdered custard and vanilla until smooth.
Pour mixture into the tin.
Bake for 80 minutes until set.
Allow to cool before serving. Enjoy!

Simple ingredients and absolutely delicious.

❤️

07/03/2026

Friday night: no wine… just puppy cuddles 🐶

And guess what happened?

*Better sleep
*Lower resting heart rate
*Waking up feeling refreshed

The interesting thing for me is… I drink very little anyway, but when I do, my always shows the same thing:

• My resting heart rate jumps up
• My sleep quality drops
I also feel more hungry than usual the next day and crave sugar.

So it really got me thinking… is it actually worth it? Well, sometime is may be😆

During menopause our hormones are already on a bit of a rollercoaster. Adding alcohol into the mix can make things harder for our bodies to regulate.

Alcohol can:

• Disrupt sleep (even if it makes you feel sleepy at first)
• Increase night sweats and hot flushes
• Raise resting heart rate and stress hormones
• Affect blood sugar balance and promote weight gain
• Put extra pressure on the liver – which is already working hard to process hormones

When we skip it for a few days, our body often thanks us with deeper sleep, better recovery and more stable energy.

If you are navigating menopause, sometimes the smallest changes can make the biggest difference.

So I’m curious… have you noticed the same with alcohol and sleep or heart rate?

28/02/2026

Lazy, sunny Saturday… the day before I turn 46 ☀️

Cottage cheese waffles
Good coffee ☕
A strong gym session 💪
Beach walk breeze
Local bakery stop 🥐
Beef rengang slowly cooking (in the Thermomix, of course 😅)
Champagne chilling in the fridge 🥂
And maybe a cheeky Aperol Spritz later

Facebook just reminded me of my 40th birthday… right before lockdown.. Wow — that feels like a lifetime ago!

So much has changed. So much has grown.
And yet, it’s still the little things that mean the most.
Little moments. Slow weekend.
Health is wealth 🤍

Grateful for simple pleasures, a strong body, a calm mind… and another year around the sun.

🌳💰💯

26/02/2026

Two years ago, I started my CrossFit journey at CrossFit — and I’m still learning.

My technique isn’t perfect (far from it some days 😅), but it has improved — and it can only keep improving.

At nearly 46, I’m stronger and fitter than I’ve ever been. Not because I was perfect. Not because I was always motivated. But because I kept showing up.

Here’s the lesson:

✨ Don’t expect quick results.
✨ Motivation comes and goes.
✨ Discipline gets you to your goals.
✨ Progress > perfection. Always.

Moving your body is essential for your health — physically and mentally. But if you hate the gym, don’t force it. Find something you love. Walk, dance, swim, lift, cycle — just move. Exercise shouldn’t feel like punishment. And it definitely shouldn’t be something you “have to do” because you had a doughnut.

And a little bonus? All those explosive jumps and powerful movements aren’t just about performance — they’re incredible for bone health too. Strong muscles. Strong bones. Strong future.
Keep going. Even when it’s messy. Even when it’s slow. Especially then. 💪

💯 bantregisterednutritionist

25/02/2026

Before you give up on your weight loss journey… pause.
It might not be your willpower. It might be your nervous system.

If your body is stuck in fight-or-flight mode, it will prioritise survival over fat loss.

And here’s the important part: cortisol is not the bad guy.
Cortisol is essential. It helps you wake up, focus, train hard, and respond to stress.

But chronically elevated cortisol — from ongoing stress, under-eating, overtraining, regular alcohol consumption, or poor sleep — is where problems start.

When cortisol stays high for long periods, it can:

• Increase cravings (especially sugar & salty foods)
• Promote abdominal fat storage
• Raise blood sugar & insulin levels
• Increase water retention
• Slow recovery and muscle building

Add poor sleep into the mix and it gets even harder. Lack of sleep:

• Increases hunger hormone (ghrelin)
• Lowers fullness hormone (leptin)
• Reduces insulin sensitivity
• Lowers energy for movement and training

Your body doesn’t feel safe — so it holds on.
Before cutting more calories or adding more cardio, try calming your nervous system:

✨ Prioritise 7–9 hours of sleep
✨ Get morning daylight before you reach for your phone
✨ Walk daily (especially after meals)
✨ Practice slow breathing
✨ Strength train 2–3x per week
✨ Reduce caffeine if already stressed

Fat loss works best when your body feels safe, rested and supported — not punished.

Sometimes the next level isn’t doing more.
It’s regulating more.

16/02/2026

Holiday mode: ON😁

One of the questions I often get asked is, “How do you stay healthy on holiday?”

The truth is — it doesn’t have to be all or nothing.

We are currently glamping (with the bonus of a kitchen in our tent, which makes things much easier!), so it wasn’t hard to put together a nourishing, colourful salad with plenty of protein from mackerel, feta and beans. Simple, balanced and full of nutrients. For the kids, meatballs with veg went down well too.

That said… we have also enjoyed the local fish and chips, sampled some local fudge, and had a glass of wine in front of the fire after hours of walking — which felt like the perfect treat.

For me, optimal health isn’t about restriction. It’s about balance. It’s about giving your body what it needs most of the time, so you can genuinely enjoy the extras without guilt.

Plenty of movement, fresh air, good sleep, nourishing meals — and a few mindful indulgences.

That’s real life. And that’s sustainable health.
If you would like support finding your own balance, feel free to message me.

❤️

15/02/2026

Romantic Valentine's weekend?
Nope😅
No TV.
No heating.
Just a wood-burning stove, electric blankets & us 🤍
Wet walks.
Mud everywhere.
Weather could’ve been better…
But honestly? It is perfect.
Lazy mornings.
Listening to the birds.
Kids driving us slightly mad 😅
And the best Valentine’s weekend spent exactly where we should be — together

💕

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