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Into Nutrition - Nutrition & Wellness Coaching

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Into Nutrition - Nutrition & Wellness Coaching

Binge & Emotional Eating Licensed Practitioner & Coach. Healing
your relationship with food, body, & mind. No deprivation, no pills, just healthy eating habits.

Hi, I'm Fiona Thornton, a nutrition and wellness coach. I want to work with YOU to help you achieve your optimum health and lifestyle through better nutrition and coaching. My nutrition and health programmes include coaching and ongoing motivation and support. A healthy outside starts on the inside.

22/12/2025

Who doesn't love chocolate tart..

With a few days to go until Christmas, I wanted to reshare a delicious no bake chocolate tart. It's always a win with guests/family.
I've made it numerous time and it never fails to impress.
If you already have a dessert for Christmas, this can be enjoyed anytime of the year.

No Bake Chocolate Tart

For the chocolate crust:
• 1/2 cup dates
• 1 cup almonds
• 30g dark chocolate
• 1 tbsp coconut oil melted

For the filling:
• 1 cup coconut cream
• 1 slab dark chocolate (100g)
• 1/4 cup coconut oil
• 1/2 cup pitted dates
• 1 tsp vanilla extract

Instructions:
If the dates aren’t super soft already, soak them in warm water for 10 minutes.
Pulse the (soaked) dates and almonds in a food processor until quite fine.
Add melted chocolate, coconut oil and salt, then continue processing until incorporated. Press the crust mixture firmly into a round tart pan (with removable bottom) and chill until set.
In the meantime, clean your food processor. Heat coconut cream, chocolate and coconut oil until melted. Add these to the food processor together with the dates and vanilla extract. Process until everything is combined and completely smooth.
Fill the chocolate tart filling into hardened crust. Chill the tart until set (about 2 hours).

Keep refrigerated until ready to serve. Serve with some berries.

*Recipe and image - https://leelalicious.com/no-bake-chocolate-tart-vegan-gluten-free-paleo/

18/12/2025

If the festive season triggers binge eating for you — these 5 tips can help.

1. Avoid "dieting" over the festive period.
Mindful eating, slowing down the pace at which you eat, and listening to your body's hunger and full signals will give you the freedom to enjoy yourself without feeling deprived or the temptation to rebel.

2. Take time to plan ahead.
Stock up on some healthy food choices to avoid filling up with less healthy choices.

3. Avoid going to a party hungry.
If you do, you’ll be fighting your cravings for sugar.
Having a healthy snack before you leave home will keep those unnecessary cravings at bay.

4. Offer to take a plate of food to the party.
You could make a healthier snack, salad, desert… and enjoy it guilt free.

5. Be kind to yourself.
If you do happen to overindulge, enjoy the moment, guilt free.
Your next meal or snack is an opportunity to make a better choice.

Spread these festive tips —share this with a friend.

15/12/2025

Let’s talk about your "to-do" list.

You're likely feeling frazzled at this time of year.
A list as long as you arm...

☑️ Work related -to get everything wrapped up
☑️ Other - planning the festivities, visitors, shopping etc.

But sometimes you need to stop and take stock of the small things.

My to-do list today:
🙏 Count my blessings
🫸 Let go of what I can't control
🤗 Practice kindness
✍ Be productive yet calm
🧘 Just breathe

A reminder to include yourself in the list of things you need to take care of today.

11/12/2025

Not sure if it’s emotional hunger or physical hunger?

As you head into the festive season, emotional eating can become especially tricky. It's not uncommon to find yourself reaching for a snack when you’re tired, overwhelmed, stressed, bored...

You may not even be aware of your actions.

Getting curious about whether you are satisfying an emotional or physical hunger is a great first step....and knowing the difference.

Physical hunger
• Comes on gradually
• Can be postponed (can hold off for a while)
• Shows up with cues (stomach grumbling, low energy, struggle to focus)
• Any food choice is good.
• You feel satisfied once you’ve eaten.

Emotional hunger
• Comes on suddenly
• Feels urgent (“I need something NOW”)
• You crave specific foods
• You don’t feel satisfied, even after eating
• Sometimes results in feeling guilty or “why did I do that again?”

Your body is communicating to you - giving you signals and cues.
Take time to listen.

✅ If it’s physical → nourish your body
✅ If it’s emotional → soothe, support or slow down

Simply pause, and ask yourself - 'What does my body need right now?'

📌Save this post to help you check in with your hunger signals.

08/12/2025

Slowing down isn’t laziness. It’s a survival strategy.

Yesterday I took part in a Silent Walking Meditation hosted by Michael O'Rourke
of Prana Love. The walk took place on one of our beautiful beaches (p.s this is the perfect postcard view of Table mountain).

What I got out of this experience:
- I learned to move slowly, yet with purpose.
- I sat with my thoughts in a comfortable way.
- I connected my feet to the ground with mindfulness
- I listened (really listened) to the sound of the sea.
- I let go of what I don't wish to carry into 2026

We were reminded that whilst most of us are taking some time out from our work routine, slowing down should be part of the process.

As we plan for the festive season, outings, meals with friends and family, festive season shopping, it feels like we don't actually slow down.

Share this with someone who needs permission to breathe (and slow down).

(photo courtesy Michael O'Rourke)

04/12/2025

If you relate to this… you’re not alone.
And it’s not your fault.

What we do:
Compare - the now you vs the then you; old photos, younger you, different you.
Self-criticism - judge yourself harshly and unfairly.
Pressure - set unrealistic expectations.

It's a a vicious cycle...

The truth...
You were under the influence of unhelpful messages.
- You were taught you to fear weight gain
- You measured your worth to a goal weight
- You believed discipline and control was the solution.

So where did that leave you?
You struggled and you spiraled into dieting, guilt, emotional eating, or shame.
And ultimately - a loveless relationship with your body.

What now?
Start with self-compassion, being kinder to yourself, and your body.

Save this for the days your body feels like the enemy.

02/12/2025

Does the festive season trigger your body anxiety?

With the festive season upon us, you are likely winding down from work and thinking about your holidays plans.

Whether it's sun and sand or Christmas parties and family get-togethers.
Whether it's lying on a beach or wrapped up warm.
It's not uncommon to be feeling anxious around your body image.

Avoid getting caught up in having to look a certain way.
Your body is much more than an "ideal" shape or size.
It does so much for us.

I encourage you to to practice self-appreciation and kindness towards your body.

If you need to heal your relationship with your body, let's chat - https://intonutrition.co.za/contact/

27/11/2025

"Novemberitis" - a term for feeling exhausted, overwhelmed, and irritable due to the busy end-of-year season.

If you can relate (as we approach the end of November) and you need a dose of feeling HAPPY, here are some ways to hack your Happiness Chemicals.

DOPAMINE - THE REWARD CHEMICAL
• Completing a task
• Doing self-care activities
• Eating food
• Celebrating little wins

OXYTOCIN - The LOVE hormone
• Playing with a pet
• Holding hands
• Hugging
• Giving or receiving a compliment

ENDORPHIN -The PAIN KILLER
• Laughter
• Essential oils
• Indulging in some dark chocolate
• Exercising

SEROTONIN - The MOOD STABILIZER
• Meditating
• Sunshine
• Walking in nature
• Swimming/cycling/running

Tag someone who needs a happiness boost 😀

25/11/2025

What would change if food actually made you feel good?

"I struggle with digestive issues"
"I have energy slumps throughout the day"
"I tend to be on edge and snap at everyone"
I hear this frequently.

How about...
"I'm bored with my food choices"
"I overeat and then feel ill"
"Eating stresses me"

Food is fuel...It’s the energy that powers your (and gets you through the day)
💪 Body
🧠 Brain
😃 Mood
🧘 Hormones
😌 Nervous system

If you eat to fuel your body in a nourishing way, you're more like to feel good
🙂 Physically
🙂 Mentally
🙂 Emotionally

Food should make you feel good... if not, it's time for a change.

20/11/2025

You are winning in ways the scale will never show.

It can often feeling like you're not making progress when you're only focused on the numbers on the scale.

Here's what non-scale victories can look like.

😀 You have more energy
😀 Your sleep quality has improved
😃 You have fewer cravings
😀 You manage stress better
😀 You feel healthier
😀 You are happy

If you're interested in a holistic approach on your wellness journey, let's chat - https://intonutrition.co.za/contact/

18/11/2025

It’s never just about the scale.

When a client told me “I weigh myself every day,” we got curious and explored her relationship with her body.

It wasn't just the number on the scale, it was about:
👉🏻Being in control - the scale doesn't lie
👉🏻An easy way to keep track - losing weight or not losing weight
👉🏻Self reassurance - successful or unsuccessful
👉🏻 A sense of self-worth - I'll be a better person when I lose the weight

Daily weigh-ins may look like tracking progress, but they can play havoc — emotionally and mentally.
It can also have a negative impact on your relationship with your body.

Progress and victories can be found beyond the scale.

Getting curious about your habits can help you build a healthier relationship with your body.

💛 Drop a heart if this resonates with you.

13/11/2025

For anyone who feels like they’ve slipped up this week.

We’re so quick to label ourselves as “failing” when we slip up or make an imperfect choice.
We can be hard on ourself
We can be our own worst critic.

But those moments are simply proof of being human.

Save this for your next imperfect moment — or share it with someone who needs to hear it today.

Address

Cape Town

Opening Hours

Monday	10:30 - 15:30
Tuesday	09:00 - 16:00
Wednesday	09:00 - 15:30
Thursday	09:00 - 16:00
Friday	09:00 - 15:30

Telephone

+27745806828

Website

http://www.intonutrition.co.za/

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Our Story

Hi, I'm Fiona Thornton, a certified Nutrition and Wellness coach. I’m here to better equip you to achieve a healthier lifestyle through better nutrition and coaching, motivation and support. A healthy outside starts on the inside. * Medical Disclaimer The contents on this page and advice given in consultations are not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.