Elle Rock Nutrition

07/04/2026

World Health Day 💚

13/03/2026

I had to be honest in my feature in Women's Health UK. [check out PREVIOUS POST-DEADLINE IS 19TH MARCH!] When they asked for my go-to "tired day" meal, I did not give them a complex recipe. I gave them the truth: Frozen Fish.

Let’s be real. Not every day is a Michelin star meal kind of day. My own plate is not always "Instagram ready" because life gets busy and we become "time-poor." However, HEALTHY EATING DOES NOT have to be EXPENSIVE or PERFECT to be effective. We can always be "freezer-ready."

Why this combination is a winner for your health:

🐟 Frozen Basa: A budget friendly source of lean protein for tissue repair and satiety.
🍠 Sweet Potatoes: Slow-burn fuel rich in Beta-carotene and complex carbs for steady energy.
🥦 Frozen Mixed Veg: Flash-frozen at their peak for antioxidants and fibre to support gut health.

Your freezer is your best friend when your energy is low. Stock it when you are feeling good, so it is ready to support you when you are not. 🧊

🤗💚
Rochelle, Elle Rock Nutrition
BANT Registered Nutritionist®
Registered Nutritional Therapy Practitioner CNHC MBANT

19/11/2025

You might have heard LBC discussing the big topic of Ultra-Processed Foods (UPFs) today 🎙️. It is a huge conversation, but your nutrition doesn't have to be complicated!

I have created this video for my community to simplify the science 🔬. I want to help you clearly understand what UPFs are and offer practical, achievable steps to reduce them immediately. It is all about making informed, sustainable choices for a healthier, happier life ✨.

Click the link below to watch the full video and let me know your thoughts! Do you find it hard to avoid these foods when shopping? 🛒

Watch my guide to UPFs: 👇 https://youtu.be/71TdAG7_-e0?si=NObH9jaz2PNj8K6N

💚 Rochelle | Elle Rock Nutri

[Watch on the highest video quality.] 🤔 Do you want to know which foods can promote health and reduce your risk of developing diseases?💡 In this video, I e...

05/09/2025

Double the Wellness, Double the Impact! So pleased to be involved in two great wellness events this autumn that put the community front and centre. 💚 Godwilling, I hope to see you there too.

🌸 Women’s Health Research Equity Symposium RAFFA FRN
📅 6 Sept | Harrow
A powerful day dedicated to empowering self-care & transforming health for long-term conditions. A must-attend for every woman who wants to take charge of her health.

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💃 MATRAC Rhythm & Flow: Free Weekend Workouts
📅 Every Sat & Sun, 6 Sept – 22 Nov | Tottenham
Join us for energising dance fitness & yoga sessions. Catch MY “Keeping Your Heart Healthy” NUTRITION WORKSHOPS at the final 3 events.
Move your body. Nourish your health. Be part of the change.

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Hope to see you there!

09/06/2025

Wondering what actually counts as a portion of fruit or veg? 🍓🥦 You're not alone! Here's a clear look at portion sizes to help you hit your goals with confidence.
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The UK’s ‘5 a day’ is a solid starting point—BUT did you know that aiming for up to 10 portions daily can SIGNIFICANTLY REDUCE your risk of heart disease, stroke, and even some cancers? Not to mention BETTER digestion, stronger immunity, and feeling your best overall. 🌟⠀
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We often underestimate portions and miss out—or overestimate and feel overwhelmed. That’s why I’m sharing this visual to help you know exactly what counts.⠀

⚠️Aim for MORE vegetables than fruits and IF you do decide to drink juice consider diluting it with water, to help balance blood sugar/insulin levels!

📌 SAVE THIS POST to refer back to—and if you find it helpful, connect with me for more nutrition guidance!

Build your plate with ease and purpose? Let’s go! 🍽️✨"⠀
⠀

07/04/2025

👶💖 It's World Health Day 2025, and we're highlighting the beautiful and critical connection between maternal and newborn health. Ensuring the health and well-being of mothers and their newborns is paramount.

👉🏾👉🏾👉🏾Discover essential nutrients for a healthy pregnancy: [https://ellerocknutrition.com/top-nutrients-for-a-healthy-pregnancy/]

Mothers transfer essential nutrients to their babies during pregnancy for healthy growth, which can sometimes leave mum at a deficit. Thus, it is important that the mother's diet has an optimal nutrient intake for both her and her baby. Here are some key nutrients required to maintain mother and bab...

28/02/2025

FREE Nutrition Workshops: GUT HEALTH & FITNESS Hacks!

Want to improve your health and performance?

Join me for two free workshops in Tottenham!
Learn 6 gut-boosting strategies and 7 fat loss/muscle gain hacks.

March 1st & 2nd, 2025, 2-3 PM. Limited spaces.

Organised by Medical Aid & Textile Recycling For Africa Cause (MATRAC)
Contact 07490 133 413 or [email protected] to register.

Rochelle 💚,
BANT Registered Nutritionist®

04/02/2025

This , let’s talk about the power of nutrition in lowering cancer risk. While no single food is a magic bullet, the way we nourish our bodies can SUPPORT HEALING and REDUCE INFLAMMATION—both key factors in LONG-TERM HEALTH.

🌿 Eat more of:

- Antioxidant-rich foods (berries, leafy greens, turmeric)

- Healthy fats (olive oil, nuts, omega-3s)

- Gut-supporting fibre (veggies, flaxseeds, fermented foods)

- Blood sugar-balancing meals (protein, healthy carbs, no ultra-processed foods)

Small, daily choices add up. Nourish your body, support your health.

💃🏾💃🏾💪🏾💪🏾💚 Ready to FEEL truly REVITALISED? Join Nourish and Flourish with Elle Rock for practical tips, promotions and expert insights on your wellness journey. SUBSCRIBE NOW - link in bio💚💃🏾💃🏾 💪🏾💪🏾

31/01/2025

Thank you for sharing my recommendations, Nutritionist Resource! I’m glad to have contributed to provide practical, evidence-based advice on stabilising blood sugar.

It’s always rewarding to collaborate on efforts that help others make informed, healthier choices 👍 .

Want to feel your best? Steady blood sugar levels are key! From magnesium and vitamin D to easy swaps for refined carbs, find out how small diet changes can make a big difference for your health >> https://ow.ly/gebt50U4nmM

16/12/2024

You know I like a vibrant plate of Caribbean flavours: salad, plantain, tangy pickle, a little swordfish (a rarity), and some delicious mahi-mahi. 🤤

A true nutrient boost with omega-3s, vitamins, and antioxidants.

That said, tbh swordfish is high in mercury, so it’s best as a rare indulgence. Mahi-mahi, however, is a lean, heart-healthy option.
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