Miverbo, 146 Triq il-Kapuccini, Kalkara (2026)

31/12/2025

What 10+ years of nutrition practice has taught me

Every January, motivation is high and by February, frustration sets in.
If this year you want lasting weight management, better energy, and fewer rebounds, these are the principles that matter — grounded in real-life behaviour, not trends.

1. “Healthy swaps” can make you more hungry

Rice crackers, low-fat foods, and “clean” snacks digest fast and don’t keep you full.

If hunger returns within 1–2 hours, the swap isn’t helping — it’s sabotaging you.

2. Sad salads lead to overeating later

A plate of leaves without protein or fats is not discipline — it’s a hunger trap. Meals should satisfy you, not test your willpower!

3. Rice isn’t better than pasta — pairing matters more...Carbs aren’t the issue; context is. Carbs eaten with protein and fats keep blood sugar and appetite stable.

4. Eating every 3 hours isn’t mandatory

Rigid meal timing disconnects you from hunger cues. Eat when hungry, stop when satisfied — consistency matters more than the clock.

5. Fruit is healthy — but grazing on it all day isn’t

Fruit is nutritious, not “free”. When it replaces protein or becomes constant snacking, hunger increases.

6. Low-fat everything quietly removes satisfaction

When meals aren’t satisfying, the brain keeps searching — usually at night.

Satisfaction is a biological need, not a weakness.

7. Alcohol stalls progress more than people realise

Even moderate drinking impacts sleep, appetite regulation, recovery, and fat loss.

8. Strength training should come before drastic solutions. Building muscle improves metabolism, insulin sensitivity, and long-term weight control. Strength training isn’t optional — it’s foundational.

9. GLP-1 agonists are not a starting point

Medication can be a tool, but not a substitute for habits. Without strength training, protein intake, and routine structure, results rarely last.

10. Weight management isn’t about being “good”

It’s about eating in a way that keeps you full, calm, and consistent. If it feels like punishment, it won’t be maintained.

Instead of chasing extremes this January get into habits that last! That’s how results last beyond January 😬

29/12/2025

✨ Holiday Weight Gain: Shall we clear the confusion? 😬

If the scale went up over the holidays, take a breath, it’s not fat gain overnight!

🍞 More carbs = more glycogen stored → more water retained
🧂 More salt = temporary water weight
🎉 Later meals & less routine = short-term scale fluctuations

This is normal physiology, not failure!

To gain 1 full kilo of body fat, you would need to consume approximately 7,700 kcal more than your body needs (a true calorie surplus).

What that means in real life:
• If your maintenance is ~2,000 kcal/day
• You’d need ~9,700 kcal in ONE day to gain a full kilo of fat
or
• A surplus of ~1,100 kcal every day for a full week

👉 This is why short holiday overeating does NOT equal fat gain.
Most quick SCALE JUMPS are water, glycogen, gut content, and salt, not fat.

Fat gain requires sustained surplus over time, not a few indulgent meals.

Once you’re back to regular meals, movement, hydration and sleep, that extra weight naturally shifts down again. No punishment needed. Just consistency.

And if you’re ready to actually change habits, not just “undo Christmas”
💫 My programme starts on 12th January
Simple, realistic, supportive, and designed for real life.

👉 DM me to sign up. Let’s reset properly 💪

27/12/2025

New Year Health Systems!! ✔️

Focusing on systems, not goals!!

What this really means

Most people approach weight loss like this:

“When I lose weight, I’ll feel successful.”

BUT

Success is not the result, it’s the by-product of the system you follow every day.

A goal is the destination.

A system is the set of daily behaviours that move you there.

Weight loss fails not because the goal is wrong, but because the daily system is unclear, unrealistic, or inconsistent.

Why goals alone don’t work for weight loss

1. Goals are future-focused

• Weight loss goals live in the future.

• Daily habits live in the present.

• You can’t “act” on a number on the scale — you can only act on today’s behaviours.

👉 We often feel discouraged because we are “doing everything right” but the scale doesnn't move at the pace we want it to!

2. Goals don’t tell us what to do

“I want to lose 8 kg” does not answer:

• What should I eat for lunch?

• Should I move today?

• What happens if today goes badly?

A system answers these questions automatically.

3. Goals create an “all-or-nothing” mindset

• Hit the goal → success

• Miss the goal → failure

This fuels:

• Guilt

• Giving up after small slips

• “I’ll restart Monday” thinking

A system reframes success as:

“Did I show up for my habits today - yes or no?”

What a weight-loss system looks like (realistic & sustainable)

Example: same goal, different approach

Goal: Lose 10 kg

System:

• Walk 6–8k steps daily

• Build meals around protein + fibre

• Eat mindfully at 1 meal per day

• Prep lunches 3x per week

• Sleep 7 hours minimum

➡️ The scale becomes feedback, not judgment.

How this helps emotionally (important for adherence)

A system:

• Reduces anxiety around the scale

• Builds consistency even when motivation drops

• Creates daily “wins”

• Supports busy lifestyles, parents, shift workers

This is especially powerful for those who:

• Have dieted repeatedly

• Feel they “fail” often

• Struggle with perfectionism

If you wish to adapt a system rather than just have a goal, join me on the next programme starting in January. Sign up using the following link:
https://shorturl.at/25iVS

25/12/2025

🎄 Day 25 - A Christmas Thank You 😘

Today isn’t about tips, balance, or habits.
It’s about gratitude 🙏

To those who have been part of Miverbo in the past - thank you for trusting me, showing up, and growing with me.

To those walking this journey right now - I see your effort, your consistency, and your commitment to yourself.

And to those who will join in the future - I can’t wait to welcome you.

Every step you take towards caring for your body and mind matters, not just at Christmas, but always.

May today be filled with:
🎄 warmth
🎄 CONNECTION
🎄 joy
🎄 PRESENCE
🎄 kindness - especially towards yourself!

However you celebrate, remember:
Health is not perfection.
It’s a lifelong relationship built with patience and compassion.

From my heart to the entire Miverbo community: past, present, and future, I wish you and your loved ones a very Merry Christmas and a beautiful season ahead.

And as we celebrate the birth of baby Jesus, may His love fill us with strength, peace, and protection, today and throughout the year ahead. 🎄✨ 🎄✨

Thank you for being here 💚

23/12/2025

🎄 Day 23 - Stretch Your Calories

Feeling full doesn’t require more food -
it requires more volume from the right foods.

During Christmas, this is one of the smartest ways to enjoy meals without feeling heavy, stuffed, or out of control.

Why stretching calories works:

🥦 High-volume foods fill your stomach with fewer calories
🥗 Fibre slows digestion and keeps you full longer
🍲 Warm, bulky meals increase satisfaction
⚖ Helps natural portion control without restriction

You end up eating enough, just not too much.

How to stretch your calories this Christmas:

✨ Add extra vegetables or leafy greens to every plate
✨ Start meals with soup or salad
✨ Bulk up meals with fibre-rich foods
✨ Choose broth-based dishes over creamy ones
✨ Pair desserts with fruit or yogurt for volume
✨ Fill half your plate with veg before adding heavier foods

You’re not cutting food out...
you’re making your plate work for you.

Festive truth:

Full and satisfied feels better than stuffed and sluggish.

Stretching calories keeps enjoyment high and discomfort low.

More volume, fewer calories.
Stretch your plate, not your waistband 🎄✨

22/12/2025

🎄 Day 22 - Savour Sweets Strategically

Christmas sweets are meant to be enjoyed not rushed, piled, or eaten out of habit.

The key isn’t to cut them out.

It’s to choose them intentionally.

Why strategy matters:

🍫 Multiple sweets in one sitting reduce satisfaction

🍰 Mindless tasting leads to overeating

🎄 Eating “everything a little” often means enjoying nothing fully

How to savour sweets without overdoing it:

✨ Choose one sweet you truly love

✨ Sit down and enjoy it, no standing or multitasking

✨ Eat it slowly and notice the taste

✨ Skip the “just because it’s there” extras

✨ Remind yourself you can have it again another time

Mince pie, panettone, chocolate, dessert - pick one moment, one sweet, and enjoy it properly.

Festive truth:

Enjoyment comes from intention, not quantity.

Pick the sweet. Enjoy it fully.

One great treat beats five forgettable bites 🎄🍫✨

22/12/2025

🎄 Day 21 - Go for Whole Fruit 🍍🍊🍓🍇🍎🍌

During Christmas, fruit often gets replaced by juices, dried fruit, and sweet snacks.
But whole fruit is one of the best tools for managing cravings while still enjoying sweetness.

It’s not about avoiding sugar...
it’s about choosing the kind of sugar that works with your body, not against it.

Why whole fruit helps with weight control:

1️⃣ Fibre slows sugar absorption

Whole fruit contains fibre, which prevents blood sugar spikes and crashes that trigger cravings.

2️⃣ More filling, fewer calories

Chewing + fibre + water content = greater satiety compared to juice or sweets.

3️⃣ Naturally limits portions

It’s much harder to overeat whole fruit than fruit juice or dried fruit.

4️⃣ Supports digestion and gut health

Fruit feeds your gut bacteria and helps digestion during heavy festive eating.

5️⃣ Satisfies sweet cravings

Often, the craving is just for something sweet, not necessarily chocolate or dessert.

How to use whole fruit this December:

✨ Choose fruit instead of juice
✨ Pair fruit with protein (yogurt, cottage cheese, nuts)
✨ Keep fruit visible and ready to eat
✨ Use fruit as a dessert or dessert alongside treats
✨ Add festive spices like cinnamon to make it feel indulgent

Great festive options:
🍊 Clementines
🍎 Apples
🍐 Pears
🍇 Grapes
🍓 Berries
🍍 Pineapple

Festive truth:

Whole fruit lets you enjoy sweetness without tipping into overindulgence.

It’s balance not restriction.

Choose sweetness that gives back.
Whole fruit satisfies cravings without the crash 🎄🍎✨

21/12/2025

🎄 Day 20 - Keep Meals Regular

During Christmas, it’s tempting to skip meals to “save calories” for later.
But this often backfires, leading to overeating, poor food choices, and feeling out of control.

The goal isn’t to eat less often.
It’s to eat regularly and intentionally.

Why skipping meals doesn’t work:

1️⃣ It increases hunger later

Long gaps between meals make it harder to stop once you start eating.

2️⃣ It leads to reactive eating

You’re more likely to overeat snacks, desserts, or party foods when you arrive starving.

3️⃣ It disrupts blood sugar

Big highs and lows increase cravings and energy crashes.

4️⃣ It makes consistency harder

Irregular eating creates a cycle of restriction → overeating → guilt.

How to keep meals regular even on party days:

✨ Eat 3 balanced meals a day
✨ If a big event is planned, keep earlier meals lighter but balanced, not skipped
✨ Include protein and fibre at each meal
✨ Use snacks strategically, not randomly
✨ If timings shift, shorten meals, don’t eliminate them

Example:
🍳 Light protein breakfast
🥗 Balanced lunch
🎄 Enjoy the festive dinner without arriving starving

Festive truth:

You don’t need to earn your meals.
Regular eating supports control, energy, and enjoyment.

Eat regularly, enjoy freely.
Skipping meals rarely leads to balance, consistency does 🎄✨

20/12/2025

🎄 Day 19 - Morning Movement

How you start your morning often sets the tone for the rest of the day, especially during the festive season.

A little movement in the morning isn’t about burning calories.
It’s about creating momentum, structure, and better choices.

Why morning movement matters:

1️⃣ It increases awareness

When you move in the morning, you’re more likely to make mindful food choices later in the day.

2️⃣ It improves energy and mood

Movement releases endorphins, helping you feel more positive and less sluggish.

3️⃣ It reduces stress eating

Starting the day grounded reduces emotional or reactive eating later on.

4️⃣ It supports consistency

Even 10 minutes reinforces the identity: “I take care of myself.”

5️⃣ It keeps habits alive during busy days

You don’t need a full workout for it to count.

How to do morning movement in during Christmas time:

✨ 10–20 minute walk
✨ Gentle stretching or mobility
✨ A short home workout
✨ Yoga or Pilates flow
✨ Dancing while getting ready
✨ Walking the dog or pushing the pram

The goal is not intensity ... it’s showing up.

Festive truth:

You don’t need to do more, you need to do something.

That small morning habit creates better decisions all day long.

Move first, choose better later.
A little morning movement goes a long way this Christmas 🎄✨

19/12/2025

🎄 Day 18 - Plan for Treats 🍪❤️🍩

Treats don’t cause weight gain...
unplanned treats do.

When sweets are eaten impulsively, they often come with guilt, overeating, and a “might as well” mindset.
Planning your treats puts you back in control.

Why planning treats works:

1️⃣ Removes guilt

When treats are planned, they’re enjoyed, not rushed or regretted.

2️⃣ Prevents binge cycles

Knowing you will have a treat later reduces the urge to snack mindlessly now.

3️⃣ Improves portion control

You choose the portion intentionally, instead of eating whatever’s left.

4️⃣ Keeps you consistent

Planning allows you to enjoy Christmas and stay aligned with your goals.

How to plan treats:

✨ Decide when you’ll have a treat (party, dinner, dessert time)
✨ Choose what you actually love, not random extras
✨ Pair treats with meals, not on an empty stomach
✨ Sit down and enjoy them mindfully
✨ Stick to one planned treat moment per day (or per event)

If another treat shows up unexpectedly, remind yourself:
I can have this another time.

Festive truth:

Freedom comes from structure, not restriction.

When treats are planned, food stops controlling you — and enjoyment goes up.

Plan the treat. Enjoy it fully.
Intentional indulgence beats impulsive snacking every time 🎄✨

18/12/2025

🎄 Day 17 - Slow Down

One of the biggest reasons we overeat during festive meals isn’t hunger...
it’s speed.

Your stomach needs time to tell your brain it’s full.
If you eat too fast, you’ll often eat past fullness before that signal arrives.

Why slowing down matters:

1️⃣ Fullness signals take time

It takes around 15–20 minutes for hormones to signal satiety.
Eating slowly gives your body a chance to catch up.

2️⃣ You enjoy food more

Slower eating means better taste, better satisfaction, and fewer “I didn’t even enjoy that” moments.

3️⃣ It naturally reduces portions

People who eat slower tend to eat less, without trying.

4️⃣ It supports digestion

Slowing down reduces bloating and discomfort after large meals.

How to slow down at festive meals:

✨ Sit down to eat (avoid standing and grazing)
✨ Put cutlery down between bites
✨ Chew properly and notice flavours
✨ Sip water during the meal
✨ Engage in conversation — talking slows eating naturally
✨ Take a pause halfway through (stand, stretch, or reassess fullness)

You don’t need to drag the meal out, just remove the rush.

Festive truth:

Eating slower doesn’t mean eating less joyfully.
It means eating with presence and stopping when you’ve had enough.

Slow bites. Better fullness. More enjoyment.
Let your body catch up before your plate empties 🎄✨

Miverbo

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