The Mindful Cook

The Mindful Cook Nutrition and Eating Psychology Coach. ⚡️ I help midlife women ditch diets, gain energy & lose fat with no-BS, evidence-based nutrition and meal plans.

Co-founder Strong & Nourishe No BS, science-backed nutrition for women who want to feel strong, energised & confident in 40s & 50s. My coaching bridges the gap between knowledge and taking action. Nutrition coaching goes beyond simply telling you what to eat—it’s about helping you take clear, achievable action to make lasting changes. With personalised guidance, we’ll focus on building sustainable

habits that fit seamlessly into your lifestyle. It’s not just about knowledge; it’s about giving you the tools, strategies, and accountability to turn that knowledge into action. Together, we’ll break your goals into simple, manageable steps, so you feel confident and in control. Meal plans | Membership | Strong & Nourished

Everyone’s telling you to eat more fibre. The bit they skip? How you eat it matters The biggest mistake I see midlife wo...
05/06/2026

Everyone’s telling you to eat more fibre. The bit they skip? How you eat it matters

The biggest mistake I see midlife women make is dumping it all in one go, a giant bowl of bran at breakfast, then wondering why they’re bloated and crashing by 3pm.

The trick: spread it across your meals (I build my plans around roughly 10g per meal, so you reach ~30g a day without overloading your gut), build up gently, chew more and drink PLENTY of water.

Swipe for the full breakdown 👆

Not sure where to start? This one’s for you. 👇Whether you’re brand new here or you’ve been following for a while and you...
03/06/2026

Not sure where to start? This one’s for you. 👇

Whether you’re brand new here or you’ve been following for a while and you’re finally ready to take the next step, swipe through and find where you belong.

Start from the beginning and follow the journey, or jump straight to the bit that feels most relevant to where you are right now. There’s no wrong answer.

You can of course stick around here and enjoy what I share, or you can take it to the next level and harness the power of nutrition for yourself - there’s something here for every stage.

Any questions about which option is right for you? drop them in the comments or slide into my DMs. I read everything and I’m always happy to help you figure out your next step. 🙌

Not sure where to start? This one’s for you. 👇Whether you’re brand new here or you’ve been following for a while and you...
03/06/2026

Not sure where to start? This one’s for you. 👇

Whether you’re brand new here or you’ve been following for a while and you’re finally ready to take the next step, swipe through and find where you belong.

Start from the beginning and follow the journey, or jump straight to the bit that feels most relevant to where you are right now. There’s no wrong answer.

You can of course stick around here and enjoy what I share, or you can take it to the next level and harness the power of nutrition for yourself - there’s something here for every stage.

Any questions about which option is right for you? drop them in the comments or slide into my DMs. I read everything and I’m always happy to help you figure out your next step. 🙌

I’m calling it out. The way you speak to yourself is one of the most powerful tools you have for your self-worth. Which ...
01/06/2026

I’m calling it out.

The way you speak to yourself is one of the most powerful tools you have for your self-worth. Which is exactly why it’s worth catching yourself. We almost never stop to question where it comes from. Nearly every unkind word we use for our own bodies was handed to us.


We’ve got a word for the bit of arm that moves when we wave. A word for the skin on our thighs. A word for our middle, our ankles, our backs. And almost all of them are unkind.

Take “cellulite.” Before 1968, no one had even heard the word. Then a magazine called it “the fat you couldn’t lose before” and not long after, a salon owner started selling the treatments to fix it.
A completely normal part of having a body became a “flaw” almost overnight, because there was money in us hating it.

Time to start handing the words back.

💾Save this for the next time the mirror talks back, and tell me below: which word are you retiring?

Your BMI score has probably made you feel something at some point. Too high. Not there yet. Like your body is a problem ...
28/05/2026

Your BMI score has probably made you feel something at some point. Too high. Not there yet. Like your body is a problem to solve.

Here’s what what nobody tells you, that number was never designed for you. it’s a two-hundred-year-old population statistics tool invented by a mathematician to describe an idealised European male, which somehow became the global standard for measuring individual health. It wasn’t designed for women (or anybody else for that matter) at all.

I’ve just decided a podcast taking about what is a healthy weight and this came into it, so I thought worth sharing.

Swipe through. And if this lands, share it with a woman who needs to hear it. 💙

Not going to lie, I love a bit of convenience The difference between a great cupboard staple and a poor one often comes ...
27/05/2026

Not going to lie, I love a bit of convenience

The difference between a great cupboard staple and a poor one often comes down to just a few ingredients. So here’s what I look for, so you can too.

Coconut milk with 60% or more coconut extract - I’ve been quite surprised to see many sitting around the 40% mark, meaning over half is other stuff. Packet grains are fab worth checking ingredients for added sugars etc. plant milks fortified with calcium and vitamin D without added fats and emulsifiers .

Got some favs ? Shout up in the comments 🙌



The rule I always come back to? The fewer ingredients the better and low added sugars and salt

26/05/2026

If you’ve spent years either on a diet or off one this is for you. 🙌

came to us wanting to stop the cycle. No more dieting. Just strong, healthy, and future-proofed.

This is exactly what S&N is built for. Women have been getting amazing results with us: fat loss, more energy, better sleep, stronger, more confident.

✔️ Coached every step of the way ✔️ Meal plans included ✔️ A community that actually shows up for you

Sound like what you need? There’s still time to join us. We start 01 June. Door close this weekend. Link in bio friend

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