Larissa West-Registered Dietitian

13/03/2026

Plan and pack your snacks this weekend so that the cookie tin does not come calling at 9pm 🍪

08/03/2026

I recently came across the “Rubber Ball and Glass Ball” theory and it honestly shifted something in me.

Every day we’re juggling so much.
Work. The house. Messages. Commitments. Expectations. Family.

It can feel relentless.

But here’s the perspective that stopped me in my tracks, not every ball we’re holding is the same.

Some are rubber.

They can drop:
The missed workout.
The unanswered email.
The laundry that waits.
The plans you reschedule.

They bounce. They recover. They’re forgiving.

But some are glass.

And those are sacred:
The bedtime chats.
The slow mornings.
The laughter around the dinner table.
The quiet moments with your partner.
The ordinary days that don’t look big at the time, but one day you realise they were everything.

Glass doesn’t bounce.
It breaks.

I’m learning that success isn’t about keeping every ball in the air perfectly.

It’s about knowing which ones you can let fall… and which ones you need to protect.

Because in the end, it won’t be the perfectly managed schedule that defines our life.

It’ll be the moments we chose to guard.

Guard the glass.
Let the rubber bounce 💝

04/03/2026

CARROT OATMEAL MUFFINS 🥕

Recipe makes 12 muffins

Ingredients:
- 1 cup oats
- 1 cup grated carrots (about 2 medium sized carrots)
- ½ cup brown sugar
- ½ cup Parmalat double cream yoghurt
- ¼ cup olive oil
- 1 tsp vanilla extract
- 1 tsp baking soda
- 1 tsp baking powder
- ½ tsp cinnamon
- ¼ tsp salt

Instructions:
1. Pre-heat oven to 175C. Line muffin tin with paper liners or grease it
2. Combine dry ingredients: in a large bowl, mix together the oats, sugar, baking powder, baking soda, cinnamon, and salt
3. Add wet ingredients: stir in the grated carrots, yoghurt, oil, and vanilla extract. Mix until just combined, but don’t over-mix
4. Fill muffin tins: spoon the batter into the prepared muffin tin. Filling each cup about 2/3 full
5. Bake for 15-20 minutes or until a toothpick inserted into the center of a muffin comes out clean
6. Let them cool in the pan for about 5 minutes before transferring to a wire rack to cool completely

7. NOTES:
o Grate the carrots finely: the finer the carrot, the more evenly it’s distributed throughout the muffin, enhancing flavor and moisture
o Don’t overmix: mix your ingredients until just combined to keep your muffins light and fluffy
o Feel free to add nutmeg for a unique twist

27/02/2026

Whatever your problem is, the answer is not in the fridge 🖐

19/02/2026

UNSUBSCRIBE FROM THE MONDAY MEMBERS' CLUB

The older you get, the more "I will start Monday" costs you.

17/02/2026

Sometimes you have to do what needs to be done, even if you don't feel like it 💪

And sometimes you need to show yourself some gentleness and compassion, forgiving yourself for not having a so-called "perfect" day 💝

14/02/2026

Your goal should not just be weight loss-
It should be energy, confidence, and a healthier relationship with food 💗

04/02/2026

𝑯𝒐𝒘 𝒕𝒐 𝒘𝒆𝒊𝒈𝒉 𝒚𝒐𝒖𝒓𝒔𝒆𝒍𝒇 𝒂𝒄𝒄𝒖𝒓𝒂𝒕𝒆𝒍𝒚
- Use the same scale
- Always place the scale on the same spot on the floor (must be an even surface)
- Weigh first thing in the morning after voiding your bowel and bladder first
- Wearing consistent clothing is important

03/02/2026

MID-AFTERNOON MUNCHIES DERAILING YOUR PROGRESS?

Why not try this crunchy, high fibre snack!?

𝐒𝐩𝐢𝐜𝐲 𝐀𝐢𝐫 𝐅𝐫𝐲𝐞𝐫 𝐂𝐡𝐢𝐜𝐤𝐩𝐞𝐚𝐬

Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 Tbsp olive oil
- 1 tsp chilli powder (adjust to taste for more or less heat)- can also substitute with paprika
- ½ tsp salt
- ½ tsp garlic powder
- 1 lime, juiced (use lemon if you want a slightly mellower zing)

Instructions:
1. Pre-heat air fryer to 200C
2. Pat chickpeas dry with a paper towel
3. Toss chickpeas with olive oil, chilli powder (or paprika), salt, and garlic powder
4. Spread chickpeas in a single layer in the air fryer basket
5. Cook for 12-15 minutes, shaking the basket halfway
6. Remove from air fryer and drizzle with lime or lemon juice
7. Let cool slightly before serving
8. For extra crispness, cook for an additional 2-3 minutes
9. Store leftovers in an airtight container for up to 3 days

01/02/2026

February is the month of love ❤️
Your body loves you, love it back with nutritious food and regular movement (your body is not a pot plant designed to sit the whole day long🪴)

20/01/2026

To all my amazing colleagues, I thought this is beautifully said💖

✨ Dear Dietitian, here’s your reminder for the year ahead ✨ In a world full of nutrition noise, trends, and quick fixes — you matter. Your training matters. Your integrity matters. Your calm, evidence-based voice matters. Yes, this is a competitive space. Patients are overwhelmed. Social med...

16/01/2026

Even if you are tired, go for a walk🚶‍♀️
Even if you are unmotivated, work out 💪
Even if you are busy, prepare a healthy meal🥗
Even if you are in a bad mood, keep your non-negotiable habits 💧

Don't do what you FEEL like doing, do what's NECESSARY to reach your goals