Ksenia Nova Nutrition

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Day 3 sharing of what I ate on that day…• Breakfast was tinned mackerel in olive oil mashed with avocado on rairaiRYE to...
11/06/2026

Day 3 sharing of what I ate on that day…

• Breakfast was tinned mackerel in olive oil mashed with avocado on rairaiRYE toasted slices sprinkled with dill (I keep it chopped in my freezer) with a side of kimchi / followed by chia pudding (almond milk / cacao powder) with a sprinkle of h**p seeds / fresh mango / hazelnut butter

• Two coffees today: usual collagen cashew milk cortado (with what was left of my cashew milk) and a chemex

• Lunch was a pot of cottage cheese with granola, blackberries and a drizzle of almond butter / dry popped some corn kernels, sprayed with evoo and sprinkled with sea salt (not my typical lunch but no groceries done and only 30 min for lunch during my CPD course)

• Dinner was Thai we went out for so I had some prawn crackers and duck stir fry, followed by a few squares of chocolate

See you with an update tomorrow😘

10/06/2026

If there’s one daily habit I wish every woman had, it’s a quick look in the loo before she flushes, because it tells you more about your gut than almost anything else you’ll do all day.

The Bristol Stool Chart gives you a simple way to read it:

Type 4: the gold standard, smooth, soft, sausage shaped

Type 3: still normal, a little firmer with a few cracks

Types 1 to 2: hard, lumpy or pellet like, often constipation or slow transit

Types 5 to 7: soft blobs through to liquid, which can flag irritation, an intolerance or an infection

Ongoing changes alongside blood, pain or urgency are always worth checking with your GP. But landing somewhere other than a 4 is common, and there’s usually a reason behind it, whether that’s fibre and plant variety, hydration, stress, how rushed your meals are, the balance of your gut bacteria, food sensitivities, or your hormones and thyroid.

This is the kind of thing I help women get to the bottom of, looking at the whole picture so your gut feels predictable again rather than something you second-guess.

💌 Want the Bristol Stool Chart to keep? Send me a message and I’ll send it over💩

💬 And if there’s a question you’ve felt too shy to ask in the comments, feel free to DM me🫂

10/06/2026

Your poo is worth a second look, and no, that’s not gross.

It’s one of the simplest ways to check in on your gut, and the Bristol Stool Chart gives you something to compare against so you can see whether things are sitting in a healthy range or drifting off.

Quick breakdown:

Type 4: the gold standard, smooth, soft, sausage shaped

Type 3: still normal, a little firmer with a few cracks

Types 1 to 2: hard, lumpy or pellet like, which can point to constipation or slow transit

Types 5 to 7: soft blobs through to liquid, which can flag irritation, an intolerance, or an infection

Ongoing changes alongside blood, pain or urgency are always worth checking with your GP. But landing somewhere other than a 4 is common, and there’s usually a reason behind it, whether that’s fibre and plant variety, hydration, stress, how rushed your meals are, the balance of your gut bacteria, food sensitivities, or your hormones and thyroid.

This is the kind of thing I help women get to the bottom of, looking at the whole picture so your gut feels predictable again rather than something you second-guess.

📩 Want a copy of the Bristol Stool Chart? Send me a message and I’ll DM it to you 💩

💬 Got a question you’ve felt too shy to ask in comments? Send me a DM 🫂

Swipe through my meals, and read caption for what my kids did.I’m often asked about what I eat day-to-day. So this week ...
08/06/2026

Swipe through my meals, and read caption for what my kids did.

I’m often asked about what I eat day-to-day. So this week I’ll be sharing all of it. Most of it are throw-in-together meals, and I put more thought into others. I don’t batch cook in this season of life but I make sure I have nourishing staples in my cupboard, fridge and freezer. I make sure when I make a recipe, I make double portion to have leftovers. I love food and I love how nourishing meals make me feel. They don’t have to be complicated, just put together well. I focus on fibre, protein and all the micronutrients that often are an after thought.

I drink plenty of filtered water and herbal teas throughout the day.

I won’t be discussing portion sizes.

Breakfast:
3 soft boiled eggs / sourdough / avocado / leafy greens / radishes / cucumber / kimchi / golden kiwis (not pictured)

Coffee:
Homemade cashew milk / collagen
(There was another black coffee I made in my Chemex)

Lunch:
Tofu / sweet potatoes all cubed and roasted in the oven with a beautiful tahini/garlic/aminos etc dressing / more leafy greens / more kimchi / and whatever else non-starchy veg I had / plus a couple of black olives at the start of a meal

Followed by cottage cheese / blueberry / almond flour / self-raising flour doughnuts (new recipe)

Dinner:
Stir fried rice no eggs: rice cooked in homemade bone broth / mix of frozen veg / edamame beans / prawns / garlicky ginger dressing / more kimchi / radishes

Followed by another of these doughnuts covered in homemade hazelnut butter👌🏻

Kids had eggy bread (cut a hole in a slice of bread, crack an egg into it and gently fry), offered same veg we had, had cucumbers. Followed by homemade granola, child 1 with cow’s milk, child 2 with Greek yoghurt and kefir and blueberries.

My son was offered the same lunch as I had plus “safe” items, boiled egg and toast with almond butter, had his “safe” items.

Child 2 had rice and prawns only for dinner; child 1 - all of it but picked out sweetcorn.

Child 2 didn’t eat doughnuts, child 1 ate 3 throughout the day, covered them in hazelnut butter, plus had a peach.

Ask away👇🏻

Swipe through for our family’s absolute favourite…I bought the bar everyone keeps talking about, even though I’d clocked...
07/06/2026

Swipe through for our family’s absolute favourite…

I bought the bar everyone keeps talking about, even though I’d clocked soy lecithin on the label and had a feeling I’d regret it. And one square in, there it was. And don’t get me started on its price tag!

FYI soy lecithin is an emulsifier that thins molten chocolate so it flows through the machines, which lets manufacturers use less cocoa butter and keep costs down. Cocoa butter is what melts right at body temperature and gives you that clean, creamy finish, so when it’s been stretched or swapped, you get the waxy coating we do not enjoy.

Should have trusted my instinct and reached for the ones we already love instead.

caramelised blond I haven’t opened yet because it’s about to become a matcha bake

pistachio for the creamier feel with heavenly pistachio (still 60% dark chocolate!)

85% it’s been a staple in my house for many years until…

85% sitting at the absolute top as our all time family favourite 🧑‍🧑‍🧒‍🧒

Now your turn: what’s the one chocolate you’d eat for the rest of your life if it were the only one you’d ever be given?

06/06/2026

It’s half five, one of them wants pasta, the other’s decided the thing she happily ate all last week is suddenly disgusting, and you’re stood there wondering if you’re about to cook three different dinners again, and whether any of it is even balanced.

If that’s your evening, you’re in very good company, because this is pretty much every mum I talk to. What helps is lowering the bar a bit. You’re not trying to get a flawless plate into them every night, you’re aiming for a rough balance most of the time, some veg, something with protein in it like eggs, beans or chicken, a slow-release carb like potatoes or wholegrain pasta, and a bit of fat like olive oil or cheese. Some nights they’ll eat half of it and leave the rest, and that’s completely fine.

Because it was never about nailing every meal. A beige breakfast can be balanced out by lunch, and a veg-light Monday just means offering a bit more in on Tuesday. It’s the whole week that matters, not one meal.

If you’ve read this far, you’re exactly who I write for, so I’ll just leave this here. I’ve put the whole lot into one place, what goes on the plate, the handful of nutrients worth keeping an eye on, and the weeknight stuff that survives real life. It’s called How to create balanced family meals: a nutritional therapist’s guide, sitting in my bio over at

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