Simple Nutrition with Rili

17/06/2026

I love the pop of colour kiwi brings to my breakfast!

When it comes to supporting your health after 40, the small things add up & kiwi is one of those simple additions that can make a difference.

Packed with vitamin C, fibre & antioxidants, kiwi can help support digestion, immune health & overall well-being.

🥝 It might surprise you to know a tiny kiwi can contain 2-3g of fibre, bringing benefits to your heart health, especially important for women going through menopause. This fibre also helps digestion & many of my clients experience sluggish bowels, they find eating a kiwi or 2 a day can help.

🥝 A study on elite athletics in 2023 showed that daily kiwi consumption, 1 hour before bed, helps improve sleep quality, they spent less time awake at night, they fell asleep faster & some even reported an extra 1 hour of sleep a night. Kiwi contain natural melatonin and serotonin but also the high fibre supports blood sugar balance, so can help prevent 3am wake-ups.

🥝 The vitamin C supports immune health and collagen production, helps lower inflammation in the body & is beneficial to include in your diet in the luteal phase of your cycle as it helps your body produce more progesterone.

🥝 Your heart loves kiwi too! Thanks to the vitamin C & antioxidant content, kiwi can help protect cells from oxidative stress, which is linked to the development of heart disease.

Do you eat kiwi regularly, or is it a fruit you forget about? Let me know below 👇🥝

16/06/2026

04/06/2026

Do you ever ask yourself these self-reflective questions? It's worth doing as they take our focus from weight loss & dieting to how we can support our overall health, quality of life & longevity.

🤔 How do I live?

Think about the habits that support the life you want now & in years to come. Are you prioritising you?

🤔 How do I eat?

Do your meals provide nourishment for your changing body? Are they providing you with enough protein, fibre & healthy fats. How do you feel after you eat, energised or depleted?

🤔 How much do I move?

Are you sitting more than you move?

Movement throughout the day helps shift the needle.

Strength training 2-3 times a week will support bones & build strength.

🤔 How much stress do I experience?

Stress seems to hit harder in our 40s and 50s, so it is important to find ways to truly relax & wind-down.

Write down what currently drains your energy. What is the root cause? What can you do to protect your energy? It is OK to set boundaries & say no.

🤔 How do I sleep?

Sleep, the foundation of our health, it needs protected & valued.

If sleep quality is poor, start looking at your current evening habits & makes small shifts that will support a more restful wind-down to sleep. Turning screens off an hour before bed, a warm bath with Epsom salts, going to bed & getting up at the same time each day are just a few suggestions.

Your health & how you feel is built by the consistent choices you make every day.

Which question resonates most with you right now? 💚

28/05/2026

Busy, sunny days call for an easy to pull together lunch, one that will keep us going until dinnertime!

I'm loving salads just now & this one was no exception. Protein, healthy fats & fibre in a very quick meal.

Rocket
1/2 red onion, thinly sliced
Cannellini beans, drained & rinsed
Handful of walnuts, chopped
Handful of mixed seeds
Cucumber, diced
Feta, crumbled

Dressing
2 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
Tsp maple syrup
Tsp Dijon mustard
Pinch sea salt
Pinch black pepper

I added some smoked salmon for some extra protein & Omega-3. And dark rye ryvita...anyone else still eat ryvita? It added a lovely crunch texture to the meal 🙌

Let me know if you try it 💚

21/05/2026

Midlife is a time to take your own needs more seriously.

You are seeing & feeling the changes, the weight gain, depleted energy, the overwhelm.

Your body is asking for something different. Nutrition & movement make the difference.

You can continue to repeat the habits & patterns that keep you stuck, or you could book yourself in for a Nutritional Check-in with me 🙌

Drop me a message & we can chat. 💚

20/05/2026

There is a tendency to overcomplicate midlife for women. Social media & heavy marketing would have us believe that once we reach perimenopause, we need to chase new products, supplements, or follow unrealistic plans.

This is so far from the truth.

I believe midlife health should be expert-backed & uncomplicated.

As we navigate perimenopause, we notice the changes to our energy, sleep is different & stress resilience wavers.

Ensuring the foundational habits are strong, your overall health will benefit.

🔸️ Sleep & rest ➡️ supporting recovery, repair, mood, brain function, resilience, energy, weight management (& much more!)

🔸️ Proper nutrition ➡️ fuelling your body with nutrient dense foods.

🔸️ Managing stress ➡️ A non-negotiable, don't ignore it. Stop pushing through.

🔸️ Daily movement ➡️ Walking, get those steps in everyday. It's so underrated. Move at every opportunity. Anything you add is in a bonus, especially building strength.

🔸️ Connecting with friends ➡️ emotional well-being.

Gentle routines, nourishment & rest are the foundational basics that help you navigate midlife. This is where you start.

It's not about perfection but about building realistic habits that work for you & your changing body.

Drop me a DM if you would like to chat about support to strengthen your foundational habits 💚

11/05/2026

You've changed nothing, but suddenly, it seems like everything in your body has changed.

It can feel so frustrating when you know you are eating healthy foods, yet you still have the weight gain. This has nothing to do with your lack of willpower or motivation. It's the hormonal & metabolic change that comes with perimenopause.

Perimenopause is the perfect storm:

🔸️ hormonal shifts
🔸️ poor sleep
🔸️stress
🔸️ juggling family, career, home life

Life is demanding & your body needs a different approach. Balanced meals that satisfy & fill you, consistency & good sleep.

If this rings true to you, message me & we can chat about how I can help you find the right nutrition support for you. 💚

03/05/2026

I see this in so many of my perimenopausal clients!

Energy is low, sleep is off & perimenopausal symptoms are hard to manage.

Sometimes they don't always realise they are undereating. They skip meals without noticing, eat healthy but not enough overall, pushing through workouts without proper fuel, cravings & constant fatigue.

When fuel is too low:

Stress hormones rise which can lead to increased fat storage around the middle.

It sets off a blood sugar roller coaster with rises & crashes that can lead to irritability & brain fog & other symptoms can feel worse.

It can also lead to nutritional deficiencies as it's harder to meet daily requirements for protein, fibre & calcium, essential for healthy ageing.

Midlife friendly meals have a portion of protein, plenty of fibre & a little healthy fat.

Send me a DM if this is sounding familiar & you would like some support on supporting your midlife body better. 💚