W.O.W - Women Owning Wellness

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W.O.W - Women Owning Wellness

AfN Registered Nutritionist:
🍎1:1 nutrition coaching
🍎 Non-diet approaches
🍎 Personalised health plans
🍎 Menopause coaching
🍎 Nutrition analysis

09/03/2026

Happy Monday! ☀️

It’s a brand-new week—the perfect time to hit the "refresh" button 🙌

If the weekend didn't go exactly to plan, leave the guilt behind. Yesterday is gone, and today is a clean slate! 🤩

Let’s get back to basics this week 👉
Remember:

Small Changes Win: You don’t need to change everything at once. Try just focusing on one thing you can easily incorporate into your daily routine.

Building Habits: Consistency beats perfection every single time. One small change today is a win for your future self.

Data, Not Judgment: Try keeping track of your daily intake using a food diary 📔🖋️
Try to think of your diary as a GPS—it’s just a tool to help us see where we are and how to get where you want to go.

You’ve got the momentum; let’s just take it one bite at a time. I’m rooting for you! 😊

Get in touch to discuss how I could help you to start living the way you want to and owning your health and wellness 🍎✨

17/02/2026

It's Pancake Day 🥞 ❤️

I'm definitely no chef 🧑‍🍳 lol they look a total state but certainly tasted good 😋

Super easy oat and banana pancakes 🍌

125ml oat milk (or any preferred alternative)
2 eggs
1 small banana
100g (1 cup) rolled oats (porridge oats)
2 tsp baking powder
1 tsp of honey

Mix together the milk, eggs, banana, oats, baking powder and honey in a blender, to as smooth a batter as you can get

Heat a non-stick pan over a medium heat and spray with a little oil, pour about 2 tbsp (or 1 ladle) of batter into the pan and cook for 1-2 mins, until bubbles appear all over the top. The top should look dryish before ready to flip. Flip and cook the other side for a minute or two

Tip - for a fluffier pancake, separate the egg yolks and whites, add the yolks as above then whisk the whites until they hold stiff peaks. Whisk 1-2 tbsp of the whites into the batter, then gently fold in the rest

Makes 8 pancakes (serves 2)

Nutrition: per serving (4 pancakes)

350 kcal
fat 10g
saturates 2g
carbs 47g
sugars 9g
fibre 5g
protein 12.97g
salt 1.4g

⬆️ Increase protein and fibre by serving with natural greek yoghurt, fruit, mixed seeds and nuts 🥜

🍎 Tip - for a winter warmer treat, I topped mine using frozen mixed berries, heated in a pan to a jammy consistency, with a little honey to sweeten slightly 🍓 🍒

Hope yours look better than mine 😉 enjoy 🥰

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