Better Eating

01/19/2026

3 Spices I Love Using Every Day

If you love cooking simple, healthy and flavourful meals, these three spices are the ones I always reach for:

1. Smoked Paprika
My go to when I want that natural smoky taste without additives. It makes veggies, chicken and sauces taste deeper and richer.
Health benefits: rich in antioxidants, supports eye health, and may help reduce inflammation.

2. Ginger Powder
Warm, comforting and great for digestion. I use it in soups, stir fries, dressings, and even in tea when I need an immune boost.
Health benefits: supports digestion, reduces nausea, boosts immunity, and has strong anti-inflammatory properties.

3. Black Cumin (Nigella Seeds)
Tiny seeds with a big impact. Amazing for metabolism and flavour. I sprinkle them on salads, soups and roasted veggies they make everything better.
Health benefits: supports metabolic health, may balance blood sugar, reduces inflammation, and is packed with antioxidants.

These three spices can turn even the simplest meal into something delicious — naturally, without preservatives, and with so many benefits for your body. If you haven’t used them yet, give them a try… your kitchen (and your health!) will love them.

01/09/2026

Your Body Can’t Heal in Stress — And It Can’t Lose Weight There Either.

At the start of every year I hear the same thing from many of my clients — worry about weight-loss goals and resolutions:
“I’m scared I won’t stick to it… what if I fail again?”

There’s so much pressure around weight loss… new goals, new rules, new expectations.
But very often, the real struggle isn’t food but it’s stress, life, overwhelm, and constantly trying to be perfect.

When your nervous system is overloaded, the body shifts into protection mode. Not because you’re doing anything wrong, but because your body is trying to keep you safe.

And that changes everything:
• digestion slows
• cravings go up
• energy drops
• the body holds onto weight

So we push harder — more rules, more guilt, more pressure —
and the stress cycle continues.

Here’s what I want you to remember:
Your body doesn’t lose weight from pressure.
It responds when it feels calm and supported.

This weekend, try simple things:
• warm, nourishing meals
• slower breathing
• gentle movement
• a few minutes just for yourself

When stress comes down, your metabolism finally works the way it should.

Happy Friday.
Give your body the same kindness you give everyone else. It deserves it — and so do you.

01/07/2026

Why Most Resolutions Don’t Survive January

The beginning of the year creates a lot of pressure to change.
To do better. To fix something.

But here’s something most people don’t hear:

Studies show that:
• about 23% of people quit their New Year’s resolutions in the first week
• by mid-January, over 40% have already stopped
• by February, around 80% are done
• for many people, resolutions last days, not weeks

And often it’s not because they don’t care.

It’s because of:
• one “bad” day
• one missed workout
• one emotional eating moment

That moment when you think:
“I already messed up, so what’s the point?”

Most resolutions don’t end because the goal was wrong.
They end the moment we believe we failed.

Real change doesn’t fall apart because you’re unmotivated.
It falls apart because we expect perfection.

This January, I’m choosing to keep going:
• even when it’s not perfect
• even after a harder day
• even when life happens

One step at a time.
One step every single day.
Keep moving. Don’t stop.
Just continue.

That’s how change actually lasts.

01/07/2026

01/07/2026

WARM APPLE CINNAMON OAT BOWL

Ingredients (1 serving):
• ½ cup rolled oats, millet or quinoa flakes
• 1 cup water or almond milk (homemade almond milk is best)
• 1 small apple, chopped
• ½ tsp cinnamon
• pinch of salt
• 1 tsp chia seeds or ground flax
• 1 scoop collagen powder
• optional: walnuts, almond butter

How to make:
1. Cook oats with liquid and apple on low heat.
2. Add cinnamon and salt.
3. Stir gently until creamy.
4. Remove from heat and stir in collagen powder.
5. Top with seeds and healthy fat.

Why this works in January (cold days call for grounding meals):
• warm food = calmer digestion
• fiber + fat = stable energy
• collagen = gentle protein support
• cinnamon = blood sugar balance

This is how change starts — slowly, safely, consistently.

12/25/2025

Wishing you all a Merry Christmas and a Happy New Year.
May your plans, dreams, and hopes for the new year come true.
May the coming year bring you health, balance, and kindness toward yourself 🌿

I wish you clarity, gentleness, and trust in your own body and choices.
Thank you for being here.

With love,
Agnes
Holistic Nutrition Coach

12/11/2025

Why Breakfast Matters (Even If You Don’t Eat Right After Waking Up)

Most people think breakfast is all about timing.
But the truth? It’s really about what you give your body — not when you eat.

You don’t have to eat the second you open your eyes.
But when you do eat, choose something that gives you — or even better, a combination of all of them in one meal:

✨ Protein — keeps you full, stabilizes blood sugar, and stops all-day snacking.
✨ Fiber — supports digestion, reduces cravings, and helps with weight loss.
✨ Healthy fats — keep you satisfied longer and support your hormones.
✨ Slow energy — so you stay steady, not crashing by noon.

A breakfast rich in protein, fiber, and healthy fats is like telling your body:
“You’re safe. You’re supported. You don’t need to chase sugar all day.”

This is why so many people who struggle with cravings, emotional eating, or low energy notice the biggest changes…
simply by starting their day with balance, not chaos.

Your first meal can change your whole day —
and honestly, your whole relationship with food.

12/10/2025

Relaxed Eating = Real Change

Most of us eat in a stress state — rushing, thinking, worrying.
But when your body is stressed, it can’t digest well, absorb nutrients, or regulate hunger.

The real transformation starts with relaxed eating.

What does that mean?
• Take a breath before your meal
• Slow down a little
• Notice taste + fullness
• Eat without rushing
• Create a calm environment

When we shift from stress to relaxation, everything changes — our digestion, cravings, energy, and relationship with food.

Start small. Start with one calm breath.
Your body will thank you.

12/08/2025

We are never too old to set another goal or to dream a new dream. — C.S. Lewis

Only 23 days left in this year.
Yes — life is full, Christmas is coming, there’s so much to do…
but this is exactly the moment to rise above the noise and look at your life with clarity.

Pause.
Breathe.
Recognize everything you’ve survived, created, learned, and accomplished.
You did that.

Now step into your power. Decide where you want to go next.
Set goals that excite you.
Dream dreams that scare you a little — because those are the ones that transform your life.

If changing your eating habits, feeling lighter, or finally losing weight is one of your goals… if you want to create a better relationship with food, understand your food choices, feel more in control, have more energy, and feel good in your body — don’t wait for January.

Start now. Give yourself permission to become the version of you that you want to be.

Book a free discovery call and let’s map out the path for your new year — clear, simple, and built just for you.

Your future is calling. Step into it. ✨

12/05/2025

New Blog Post - Low Glycemic Index Diet: Discover Why It Really Works

Low Glycemic Index Diet: Your Guide to Steady Energy, Better Digestion & Easier Weight Loss

11/27/2025

You don’t need a perfect routine to feel good.
You just need one small step that brings you back to yourself.

Today mine was stepping outside, feeling the cold air, and remembering that balance starts within.

And now that we’re almost in December — with Christmas coming fast — it’s so easy to feel overwhelmed and rushed.
But you don’t have to move through this season stressed.
Even one mindful pause can change your whole day.

✨ What will your small step be today?

11/17/2025

Meal Prepping Tips (From My Kitchen to Yours)

I often hear from my clients that cooking from scratch is one thing… but preparing for it is the hardest part.
And honestly? I get it.

If this feels familiar — you start cooking, realize you’re missing half the ingredients, or you find veggies that went bad because they were hiding in the fridge for too long — you’re not alone.
This used to be me too.

Here’s the secret: with a little planning, you can prep for cooking ahead of time, buy only what you truly need, reduce waste, and save money.

🥕 My Favourite Meal Prep Tips

Choose simple recipes
Pick meals that don’t require hours of cooking. Keep it realistic, not overwhelming.

Plan your menu before shopping
A 5-minute plan saves you stress, food waste, and money.

Create a prep schedule
I prep twice a week:
• Sunday — big prep + cooking day
• Wednesday — light refresh (most things are already chopped or ready, so it’s quick)

Store your food properly
Use containers, jars, and clear boxes so you actually see what you have.

Stock your pantry
Always keep basics like beans, chickpeas, tomatoes, tuna, good spices — they save you on busy days.

If you want a calmer week, more organization, and less stress around food, try even one of these tips. Small steps make a big difference.