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Stop Dieting, start nourishing your body! The Nourish Kitchen

27/03/2026

I don't know about you but when I'm being intentional with weight loss, and I know there's a big packet of Doritos or jar of almond butter in the cupboard I find it incredibly difficult to stick to a more controlled portion 😅 🤭 I am very specific about what I keep in my kitchen and the portions as well when I'm following a calorie deficit - for example instead of the whole jar of almond butter, one or two smaller sachets.

PS this has little to do with motivation and a lot to do with increased hunger and a need to eat when we are following a calorie deficit.

Are you making your weight loss more challenging or easier with your environment?

26/03/2026

Some food options to add to your next grocery shop if you want to increase your fibre intake ✨

PS fibre isn't just important for 💩 but it also serves a role in gut health, indirectly supporting inflammatory and our immunity, cholesterol regulation, hormonal regulation as well as hunger control.

Making a few simple swops to the types of food you eat can mean going from eating 10/15g fibre a day to hitting your goal of 25 to 30g per day (which can sometimes feel impossible) 😅

If you're needing help with your gut health send me an email or DM to book a consultation 🙌🏻

24/03/2026

5 simple meal ideas for when you need something, simple 😅🫶🏻

These are some of my go-to's. They have carbs, protein, some fibre, veg and protein. Yes they might not be 100% balanced but life isn't always about balance all the time but rather doing the best you can in the moment.

I always make sure to have ready to eat or quick cooking protein (like cooked chicken breasts/ rotisserie chicken, eggs, tuna) and ready to eat carbs and veg (I always cook an extra portion of rice, have sourdough and/or crackers plus salad veg or slaw that doesn't require much prep) 😊

I hope these give you some ideas ✨

19/03/2026

Calories in a few regular Easter treats 🐣
All foods can fit, it's about knowing how you can make them work for you and your goals 🫶🏻

PS I love the mini hot cross buns from Checkers - they also make the perfect size for my 5 year olds school snacks 😍

You can find my full Easter Guide under Resources in my app, The Nourish Kitchen (link in bio - please copy and open in your mobile browser to download) 🙌🏻

13/03/2026

A few tips that I hope helps 🙏🏻

I approach weekends the same way I approach weeks, with a plan, similar meals and flexibility for a meal or two that's chosen more for taste and enjoyment that protein, fibre or calorie goal 🤗

12/03/2026

I was in Checkers the other day and saw a new lightly dusted hake product by Sea Harvest, which then triggered a recipe series idea that I'm sharing on my recipe page all about how to create a balanced meal with crumbed fish. This then resulted in this post 😅

Crumbed fish is a very quick and convenient protein to have in the freezer, because it's processed I wouldn't necessarily recommend to eat it regularly but rather to use it when you are pushed for time 😊

When we deal with anything with a crumb it's important to consider that it won't be a high protein source and it will also include carbs and fat. This is important to know so it can guide you on how much additional carbs and fats to add to that meal if any 😊

09/03/2026

One of our main goals when it comes to managing insulin resistance is controlling blood sugar levels.

Better blood sugar control means less demand or need for insulin helping improve insulin resistance 🙌🏻

Here are 3 simple things you can do to manage blood sugar levels better (this works for those with diabetes too) 🫶🏻

If you're needing help with your diet to manage insulin resistance I can help, send me a message or email for consultation queries 😊

05/03/2026

Is it a meal?? I'm not entirely convinced.
Just some of my thoughts 😊

03/03/2026

A recent conversation I had with a patient 😊 What are my thoughts on low carb, high fat diets for females - here is one of my thoughts about this approach.

There is a time a place for low carb and high fat diets (ketogenic diets are often recommended for certain neurological conditions like epilepsy and seizures), if it is something you want to explore especially as a female, I high recommend working closely with a dietitian so that your gut health is still prioritized 🙌🏻

25/02/2026

This is what a current weight loss client of mine was eating for lunch - tuna mayo on rice cakes.

Now I love a rice cake, but I don't always think it's a good carb option for a meal unless you're going to eat maybe 5? Great for a snack though.

This lovely lady knew to lose weight she needed to eat less to create a calorie deficit BUT she was cutting her lunch time portion way too small and this was causing a mid afternoon hunger surge that often resulted in her coming home, eating everything in sight and feeling out of control (because of this snack she ended up eating more at her maintenance calorie amount - which was the reason her weight loss had stalled).

I added:
- seeded bread (more carbs, more fibre, more energy)
- quick veg (slaw - micronutrients, volume, some fibre)
- avo (micronutrients, fat, fibre)

Her lunch calories, volume, fibre, protein and her variety of plant based foods all increased ✅ BUT this also:
🌟helped to drastically reduce her mid afternoon hunger spike
✨made it easier for her to stick to her snack portion and calorie amount
🌟helped stop her need to eat everything in sight

Yes to lose weight you need a calorie deficit and to eat less, but you also need to be strategic in where you cut calories and how you cut calories to make it more manageable for you 👌🏻

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