Nourish & Move

24/01/2024

🥛 The number of people consuming plant-based milk alternatives has been on the rise.
🌏 For many, this is largely due to environmental and/or animal welfare concerns.
🐄 Cow’s milk is higher in protein, naturally contains calcium and B vitamins, is relatively unprocessed and cheaper than plant-based alternatives.
✅ Fortunately, most brands now offer fortified milk alternatives.
🌰 For those mainly drinking/eating plant-based milk alternatives, ensure to choose fortified versions with added calcium and Vitamin B12.
👶🏼 For infants and young children, consult a Registered Dietitian or Registered Nutritionist for advice on the best option for your child/children.

17/01/2024

🥳 Happy new year!

❌ Here are our top 5 things to avoid this year!
✅ For 1-1 support with your diet and lifestyle goals this year, send us a message or visit www.nourishandmove.info

01/11/2023

🔝Tips for sustainable weight loss👇🏾. Anything surprising? For one-to-one support with your weight loss journey, send us a message!

14/03/2023

🤔 We are often asked how to stay motivated to exercise and eat well.
❓Firstly, it’s important to ask yourself what you want to achieve and why - why do you want to exercise, why do you want to eat well? Regularly ask yourself this and it will help keep you motivated to make changes.
🥜 People often have an overall outcome goal (i.e. I want to eat healthier) but the key is to focus on how you will achieve this - the daily/weekly tasks you will need to focus on (i.e. I will swap my afternoon tea + biscuits for wholegrain rice cakes/crispbread, I will have a healthy, balanced breakfast at least 5 days a week).
🧠 When you first set your goal, brainstorm challenges you foresee happening (lack of time, feeling too tired to cook after work etc). Write down how you will overcome these challenges so you can be one step ahead (ie if you know you won’t have time to cook during the week, you could bulk cook meals over the weekend and freeze in lunchboxes).
🧗🏻‍♀️Don’t strive for perfection - the path to reaching your goal will likely not be easy. Remember that one takeaway or one chocolate bar every now and again is not going to ruin your progress. Small and consistent actions towards your goal are more likely lead to success than an all or nothing approach.
✅ With the right tools and support, you can stay motivated to reach your goals. Reach out to us for help and support with your diet and/or exercise goals.

21/02/2023

🥞🫐 Blueberry pancakes

Ingredients:
175g self raising flour
200g high protein blueberry yoghurt
200ml semi-skimmed milk (or alternative)
1tsp almond extract
1tbsp chia seeds
Handful of frozen blueberries
Olive oil

Recipe:
1. In a bowl, mix the flour, chia seeds, yogurt, milk and almond extract.
2. Heat a tbsp of olive oil in a pan on medium heat.
3. Pour some batter in the pan to desired pancake size. Add some frozen blueberries to top.
4. Once some bubbles form at top, flip over. Once lightly brown on both sides, place pancake on a plate.
5. Repeat until the batter is used up.

🫐 You can use any other high protein yogurt flavour or plain Greek yoghurt and any other fruits to top.

21/02/2023

Goal of the week - go for 15 minute walk during the day everyday this week. Take note of how you feel after the walk.

09/02/2023

07/01/2023

‼️🚨JANUARY OFFER 🚨‼️
30% OFF ALL NUTRITION SERVICES
Kickstart your 2023 goals get support from a Registered Nutritionist:
📢 Individual advice
📢 Family nutrition advice
📢 Nutrition session at your workplace

📧 Email or message us now to arrange a free 15min call to discuss your needs!
📧 [email protected] / www.nourishandmove.info

06/01/2023

✅ A good breakfast can set you up well for the day, helping with energy, concentration and preventing snacking on unhealthier options later in the day.

🍳Top tips for a healthy breakfast:
1️⃣ Carbs - aim to have a source of carbohydrates, our bodies need carbohydrate for energy. Choose complex carbohydrates which are more filling and provide more fibre than simple carbs. For example, choose wheat biscuits, oats, wholemeal bread over high sugar cereals and white bread.
2️⃣ Protein - this is really important and often the most neglected component of breakfast. Eggs, beans, yoghurt are all good sources of protein. If having cereal/oats, whilst your milk may be a source of protein, try to boost the protein content by adding a scoop of protein powder or some yoghurt on the side, for example. Try to limit processed meats such bacon, ham and some sausages as they are high in saturated (less healthy) fats and salt. Whilst smoked salmon is a good source of protein (and healthy fats/omega 3), it is high in salt, therefore have in small amounts and less often.
3️⃣ Fats - adding a small amount of unsaturated (healthy) fats, such as flaxseeds or nut butter creates a balanced meal.
4️⃣ Vitamins and minerals - add some fruit (fresh, frozen, dried) for extra nutrients to set you up for the day!

14/12/2022

🦠 With Covid-19 on the rise, read our blog on what you should be looking to include in your diet to support your immune system.

21/11/2022

🍜 Cold weather calls for a hearty, warming bowl of soup.

🥕 Try our take on the traditional chicken noodle soup. Packed full of protein and fibre. You could use any left over veg in the fridge, helping to prevent waste!

😋 Recipe on the website.

14/11/2022

🌳 Benefits of walking in nature:

✅ Can help to reduce stress
✅ Can help to lift mood and increase energy levels
✅ It’s free!