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Mari’s Nutrition, Heatherbank Close, Bexley (2026)

05/05/2023

How to tackle getting some exercise first thing in the morning ⁉️

First of all we are al different, and as much I would like to there is NO WAY I could exercise at the end of the day. I’m to tired and I could just not do it.

It also hard to establish a routine to do it in the morning, specially when you have kids and you need to back to get them ready for school. That means every minute matters!

Few tips:
1️⃣ Go to bed early. Do not stay up late as will make it nearly impossible to be up for an early morning exercise ⏰

2️⃣ Set a plan of what you would do the day before. If you are going to run have the route ready. For the gym what are you going to work on, or if you will do a class.🏋🏽‍♀️

3️⃣ If you can, get yourself a gym partner. This helps you be accountable for showing up 🏃🏻‍♂️🏃🏽

4️⃣ Leave everything you need for the morning ready. This means if you need to sleep with the socks 🧦 on, then do it!

5️⃣ Star building it little by little. Do not expect to do it 4-5 times a week at the beginning. Start with 2 days a week and once that routine is stablished the. You can add more days. 🗓️

6️⃣ Enjoy it‼️

Happy Friday 🌈

Mari

26/04/2023

Making changes on your diet or trying to get back into a healthy routine⁉️

So much information out there towards how we should be eating to reach a healthy weight 😵‍💫

Let’s go back to basics and focus on what we know is actually healthy⁉️

1️⃣ Focus on eating whole food and full of nutrients meals!
2️⃣ Not everyday has to be perfect in macros, calories and others. As long as our overall diet is inclusive of all food groups the results will show.
3️⃣ Most people focus so much on protein and avoid so much carbs that tend to be lacking on their fibre intake.
Actually as a population in the U.K. consume only 60% of their fibre intake 😱

Sometimes just focusing on a few key 🔑 elements in your diet can take to the start of your healthy weight journey.

If you have any questions you can always reach out 👩🏽‍💻!

19/01/2023

New Years resolutions and no progress towards it ?

🎊 New Year’s Day is just another day like a Monday, nothing says you need to start doing things or making changes Now!.

The key 🔑 to get results and start building towards new habits is that YOU are in the best set of mind.

💫 Yes, YOU! Is not about a day of the week or a year is about the circumstances around are ideal for things just to fall into place.

🔅 Maybe what you thing “you should do” might not not necessarily be suitable for your lifestyle, so it important to asses and leave room for changes to be made.

The most important thing is that whatever you do it makes you feel good and happy with yourself 🥰

10/11/2022

3️⃣ food that might be preventing you from losing weight!

1️⃣ 🥑 👉🏽 Avo on toast is an stable breakfast for those seeking a more nourishing and healthy option. Avocados are a source of folate, potassium, carotenoids, fibre and monounsaturated fats.

This also means that as is rich on those amazing monounsaturated fats. A medium size avocado 🥑 could have around 240 cal.

2️⃣🥜 👉🏽 Nuts and dry fruit are great on the go nourishing snacks. Amazing when doing sports and specially if you need a quick source of energy.

Great source of Fibre, potassium, calcium, among others and also mono and polysaturated fatty acids.

3️⃣🫒 👉🏽 Ok not olives but their processed version such olive oil or any other oil for that matter. Just as a simple math there are 9 kcal per 1 gr of fat and only 4 kcal per gram of carbs… so it’s easier to control your consumption and see results as is more than double the calories in a carbohydrate.

Yeah 😎 measuring your oil might get you more results than cutting on your favourite bread or pasta ( ok you also need to watch out on those but not as much)

❇️ How about alcohol ?! 🍺🥃🍸🍷🍹🥂🍾
There are 7 kcal per gram of alcohol and has no nutritional benefit or nutrients in it.
I will let you do the math and decide 😉

As always if you need a more detail evaluation of your diet and see what can it be done to see the results you want, just reach out 😊

02/08/2022

Is Not will Power 💥 and you are not a failure!

If the weekend comes and you just need to “break free” 😉! Just know is not you is probably that you are keeping a restrictive.

👉🏽 Some other have just condition themselves this way. Many years dieting on and off has taught them “being on a diet is restrictive “ therefore you need to “treat” yourself or have a “break” to be able to keep it for longer.

That just creates a really bad relationship 🥊 with food of overindulgence and restricting which will never lead to a healthy habit.

Is never too late to start re training the way you see heathy eating 💫

20/07/2022

Staying hydrated is not just about drinking water 💧💦

Is also about recovering the loss of electrolytes and mineras that we lose through sweat 💦

Try to:

1️⃣ Eat plenty of fruits specially high water content ones 🍈 🍉 🍍🥝🍅🍓🍋🍊
2️⃣ Eat plenty of your veggies 🥗 cucumber 🥒 and green leafy 🥬 vegetable are a great source.
3️⃣ Help recover those mineral with some nuts 🌰 🥜 and seeds.
4️⃣ Avoid salty🧂 food, high sugar beverages 🧃and alcoholic drinks 🍺🍾 as these type of drinks dehydrate your even more.
5️⃣ Caffeinated drinks ☕️🧋should be consumes with caution as caffeine is a natural diuretic.
6️⃣ Don’t forget to drink water 💧!

And …

Enjoy the sunshine ☀️!

07/07/2022

Binge eating cycles ⁉️ this might be happening 👆🏽

Yes, there are many stress related/ copping mechanism to binge eating as well 👀

However, there are many others that are related to how we address our meals and the quantities.

This will also determine the relationship we have with food and our body!

Remember:
✨ Focus on mourning your body and creating good habits for the long run.

04/07/2022

Binge eating in evenings or weekends⁉️

This usually tends to happen when we “ live on a diet” but can never achieve our health targets. We are constantly in a vicious cycle of restrictive- excess eating. In this case we are actually pushing ourself further and further away where we want to be.

🚫 Having restrictive meals – nearly starving- and thinking about food all day DOES NOT WORK!

❌ Is not sustainable long term
❌ Affects your overall health
❌ Created a bad relationship with food (and your body)
❌ Will end in episodes of binge eating and could even trigger food disorders tendencies

👉🏽 If you feel like you are in this type of cycle the first thing is to increase your food intake, based on quantity and quality of food. All food groups should be part of your everyday meals.

🌟 The key is to create healthy habits that can stay with you for life to achieve long lasting results.

Try to shift the focus in the weight and focus more in things like:
✅ Adding more fruits and vegetables
✅ Having restorative sleep
✅ Being able to be more active
✅ Reducing processed foods
✅ Slowing down while eating

Remember: If you are feeling like a failure when it comes to healthy eating, it might just be that the method you are using is not the right one and it really is NOT YOU 😉

30/06/2022

🚫 NOT sustainable 🟰 NO benefits long term!

💥 Let’s be smart when it comes to how we choose what type eating pattern to follow if you want to see results for a long time.

❌ when it comes to diet and exercise nothing that you do for a short term will get you any health benefits that will impact your life.

👉🏽 Any restrictive calorie diet can help you lose weight or by removing all the ultra processed food. However will you be able to maintain it?

Not everything is will power by the way!

Other things that influence binge eating:
💥 Very small portions
💥 Meal replacements
💥 Restricting meals for long periods of time
💥Eating the same food over and over
💥 Restricting yourself at social events

🫶🏽 Is not easy to make changes for life however once you stabling your routine and a habit it won’t feel@like a “diet”.

✨ The results will stay and keep swing results over a long period of time and any health problems can improve as you keep balance meals.

Always focus on adding into your diet :

➕ vegetables
➕ fruits
➕ whole grains
➕ beans 🫘 and lentils
➕ variety

24/06/2022

Let’s face it if you are obsessed with 🧂 and adding extra without even trying the food, then you might need to keep an eye 👀 at how much 🧂 you put in your food at home!

Most of us don’t realise the main sources of high salt or sodium in our diet is actually from food we are buying or having outside of our homes.

💥 Up to 75% of the salt 🧂 we consume is found in processed food and food eaten out of our home.

⚠️ Large proportion of our salt 🧂 intake also comes from foods that do not necessarily taste salty 👅- frozen chips, pre-prepared vegetables, pre made mashed potatoes 🥔 and tinned vegetables.

👉🏽 Other sources of salt might be: mixed spices (garlic powder, onion powder, others), salted nuts 🥜, wraps, and some type of cereals.

➡️ The average consumption in the U.K. is of about 8g of salt/ day and the the recommendation is a maximum of 6g a day.

⚡️In the U.K. there has been a s**t and it’s been reduced by 15% in the last 10 years, primarily due to product re formulation, whereby the industry have gradually reduced the amount of slat added to the food.

High sodium in our diet leads to high blood pressure, high blood pressure leads to heart disease 🫀, and this is the #1 killer in the world!

If looking to maintain sodium in your diet to minimum focus on reducing the amount of pre made, processed food, and maybe reduce the number of times you eat out of home!

If you need help to take a look on how to achieve better results, do reach out and we can work together 🤝👩🏽‍💻

#

19/06/2022

Happy Father’s Day! 👨🏻‍🦳👨🏼‍🦱👨🏻‍🦰👱🏼‍♂️👨🏻‍🦲

To all those amazing daddies in the world who are also an amazing support system.

We thank you for everything you do and the unconditional love 💙💚💛🧡

Special appreciation to my husband and daddy of our little monkey 🐒. Thank you for all the laughs and mischief your encourage around the house 🤩

16/06/2022

Are you getting enough sleep⁉️

This might be affecting you specially if you are trying to lose weight 👀

Focusing on just cutting down on calories will NOT give you the results your seek if you do not pay attention to other areas. Getting adequate and restorative sleep 💤 might be one of them.

👉🏽 Restorative sleep is the key word as some people might get it with 6-7 hours sleep and other with 8-9.

1️⃣ Hormonal Imbalances: when we don’t get enough sleep the hunger hormone (ghreline) goes ⬆️ and the satiety hormone (leptin) tends to go ⬇️

2️⃣ Poor recovery after exercise: due to reduced muscle mass and strength. Inadequate sleep tends to lead to muscle degradation rather than muscle building.

3️⃣ Increased food cravings: the body naturally will ask for high calorie food as feels tired to compensate for the lack of energy. This will lead to increased caloric intake which 🟰 to increased weight (or no weight loss)

4️⃣ Increased stress levels: A study found that missing a few hours of sleep for one night is enough to increase to stress Horne (cortisol) levels during the day up to the following evening.

5️⃣ Lack of motivation: a combination of all the above points will lead to have less motivation to stay active, eat nourishing lower calorie food and management of cravings.

Having or working on a sleep routine to help prevent many of the above points which can lead to weight gain.

This is something I always try to work on with my clients in order to get the results they want. Is key to feel energised when working on your health or trying to improve your current weight.

How many hours of sleep are you currently getting ?! Let me know in the comments below ⬇️

Mari’s Nutrition

05/05/2023

26/04/2023

19/01/2023

10/11/2022

02/08/2022

20/07/2022

07/07/2022

04/07/2022

30/06/2022

24/06/2022

19/06/2022

16/06/2022

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