Specialist Dietitian

Specialist Dietitian I'm a mum, a registered dietitian, personal trainer, giving me a unique set of skills and experience to help you achieve your wellness and nutrition goals.

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Starting a new nutrition goal doesn’t need to be complicated.In fact, the most effective approach is often the simplest ...
12/03/2026

Starting a new nutrition goal doesn’t need to be complicated.
In fact, the most effective approach is often the simplest one.
When you’re working towards a goal — whether that’s improving health, losing body fat, or supporting performance — keeping your eating plan simple, structured and consistent in the beginning makes a big difference.
Focus on the fundamentals: • Regular meals
• Good protein intake
• Plenty of whole foods
• Consistent habits
At this stage, the goal is not perfection — it’s building routines.
Once those habits become automatic, familiar and sustainable, and you start seeing results, there is naturally more room to include flexibility. Small treats, social meals, and occasional indulgences can then fit comfortably into a routine that already works.
The key is building a strong foundation first.
Consistency always beats complexity.

This is your reminder that progress doesn’t have to look the same for everyone.Move your body if you can. Rest if you ne...
01/01/2026

This is your reminder that progress doesn’t have to look the same for everyone.
Move your body if you can. Rest if you need to. Start again if you’ve stopped.
Every effort matters. Every goal is valid.
Cheering for all of us. 🤍

Fuel right for you.

This year doesn’t ask for perfection.Only moments of care, sensible choices, and trust that consistency grows quietly ov...
01/01/2026

This year doesn’t ask for perfection.
Only moments of care, sensible choices, and trust that consistency grows quietly over time.

Elite performance isn’t built in one season — it’s built across all three.Whether you’re in the off-season, pre-season, ...
20/11/2025

Elite performance isn’t built in one season — it’s built across all three.

Whether you’re in the off-season, pre-season, or deep into race season, your nutrition needs shift.
Getting this right is crucial if you want to perform at your best, stay injury-free, and recover well between sessions.

🔹 Off-season: restore, rebuild, refuel.
🔹 Pre-season: structure, strength, and progressive fuelling.
🔹 Race season: precision, timing, and gut-ready performance nutrition.

As a hybrid athlete, every phase matters.
And so does the way you fuel it.

📩 DM to optimise your nutrition for peak performance.

20/11/2025

Fuelling your race day starts long before the start line.
Getting your pre- and post-race nutrition right is fundamental if you’re chasing that PB.

It’s not just about adding carbs — it’s about getting the right amount, at the right time, so you don’t overdo it and compromise gut comfort or performance. Strategic fuelling supports steadier energy, faster recovery, and more consistent race outcomes.

This is where personalised nutrition makes the difference:
✔️ Correct carb timing and portioning
✔️ Pre-race gut-friendly fuelling
✔️ Evidence-based hydration
✔️ Post-race recovery that protects your muscles and your next training block

If you’re training for HYROX, DEKA, a 10K, or a marathon, you don’t need guesswork — you need a plan.

📩 DM to book a performance nutrition consultation.

01/11/2025

🔥 HYBRID FUEL TIP OF THE WEEK 🔥
“Carb loading” is not a free pass to overeat.

I see this so often before races 👇
Athletes treating carb loading like a reason to eat everything in sight. But true carb loading is about strategy, not indulgence.

You’re topping up glycogen stores to perform at your best — not undoing weeks of training and mindful eating.

💡 Keep it simple:
✅ Stick to familiar carbs – rice, oats, potatoes, pasta
✅ Keep fats light
✅ Protein moderate
✅ Hydration on point

You should feel energised, not bloated.
Fuel with purpose — not permission. 💪

Each individual will have different needs depending on training volume, race distance, and goals.
For a personalised pre- and post-race nutrition plan, get in touch for a consultation.

26/09/2025

🌟 Weekend Wellness Tip 🌟

Weekends often mean family time, social events, and a change from our weekday routines. Both adults and children can benefit from keeping balance in mind:

👟 Stay Active – Whether it’s a family walk, bike ride, or a quick game in the garden, movement helps boost energy, mood, and digestion after meals.

🍽️ Portion Awareness – It’s easy to overeat when meals feel more relaxed. A good rule of thumb:

Adults – Fill half your plate with vegetables, a quarter with lean protein, and a quarter with smart carbs.

Children – Think “small hands, small portions”: their fist = carbs, palm = protein, two cupped hands = veggies.

💡 Remember: balance is key, not perfection. A little planning helps you and your children enjoy the weekend while keeping health goals on track.

Managing high blood pressure
19/09/2025

Managing high blood pressure

19/09/2025

🧈Butter vs. 🌻🫒Vegetable-Based Spreads

From assessing thousands of children’s lipid profiles and diet histories, one thing is very clear: frequent use of butter, along with other foods high in saturated fat, contributes to less favourable blood lipid profiles.

For both children and adults, choosing a vegetable-based spread (such as those made from sunflower, olive, or rapeseed oil) can support healthier cholesterol levels and heart health in the long run. 💚

✨ Simple swaps that make a difference

Midweek magic 💪🔥 Wednesday’s best training vibes with my " nutrition plans that work.
13/08/2025

Midweek magic 💪🔥 Wednesday’s best training vibes with my "
nutrition plans that work.

🚨 Gaining Weight Despite Eating Healthy and Being Active? Here's Why...You’re working out, choosing healthy foods, maybe...
07/07/2025

🚨 Gaining Weight Despite Eating Healthy and Being Active? Here's Why...

You’re working out, choosing healthy foods, maybe even tracking your steps—but the scale keeps creeping up. Sound familiar?

It’s incredibly frustrating, but you’re NOT alone. And it doesn’t mean you’re doing something wrong. There are a few sneaky reasons this might be happening:

👉 Portion Creep – Even healthy foods like nuts, oats, smoothies, or protein bars can add up quickly if the portions are too large.

👉 Post-Workout Hunger – Hard training often increases appetite, and it’s easy to overeat after a workout thinking you've “earned” it.

👉 Stress & Poor Sleep – These mess with hormones that regulate hunger and fat storage. You could be eating well but still gaining due to stress or lack of rest.

👉 Muscle Gain – If you’ve been lifting weights or training hard, your body might be gaining lean muscle (which is a GOOD thing, even if the scale goes up!).

👉 “Healthy” Packaged Foods – Granolas, snack bars, and even some plant-based meals are often full of hidden sugars, oils, and calories.

👉 Not Actually in a Deficit – You may be eating close to your maintenance level without realising it, especially if appetite increases on training days.

💡 It’s not about perfection—it’s about awareness. A few small adjustments can make a big difference.

✨ If you’re unsure what’s holding you back, I’d love to help. I offer personalised nutrition support to help you fuel your training, stay lean, and feel good in your body again.

📩 Message me if you'd like to chat or book a review!

04/07/2025

🌱 Friday Food for Thought: Small Habits, Big Wins!

As we head into the weekend, here's your friendly reminder: you don’t need a perfect diet—you need consistent habits.

Instead of aiming for an all-or-nothing mindset, try: ✅ Adding one extra portion of veg to your lunch
✅ Drinking a full glass of water before each meal
✅ Swapping just one processed snack for a whole food alternative

These small wins build momentum. Your health journey is a marathon, not a sprint.

Be kind to your body. Fuel it with intention. And remember—every meal is a new opportunity to nourish.

Happy Friday!

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