Karen Harker Nutrition

Karen Harker Nutrition I’m here to support you in revitalising your health and wellbeing naturally and sustainably.

When I'm putting together a picnic, I like to include foods that help keep me satisfied and energised. Here are a few mo...
14/06/2026

When I'm putting together a picnic, I like to include foods that help keep me satisfied and energised.

Here are a few more ideas:- Tuna and Bean Salad Pots
Combining: Tuna, Cannellini beans, Mixed leaves and Cherry tomatoes together.

Greek Yogurt Dip with Crudités serve with:
Carrot sticks
Cucumber
Peppers
Sugar snap peas

Picnic Snack Box inside includes boiled eggs, Edamame beans, hummus, Cheese cubes and
nuts and seeds

A balanced alternative to relying solely on sandwiches and snacks.

www.karenharker-nutrition.co.uk
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I absolutely love a picnic and try to make the most of every opportunity to have one during the summer months! When I'm ...
13/06/2026

I absolutely love a picnic and try to make the most of every opportunity to have one during the summer months!

When I'm putting together a picnic, I like to include foods that help keep me satisfied and energised. Cheese is always a staple, as it's a great source of protein and calcium. Another favourite is a tuna salad with cannellini beans, mixed leaves, and cherry tomatoes, a simple combination packed with protein, fibre, vitamins, and minerals.

My approach is all about balance: adding nourishing foods that support health and wellbeing, while still enjoying the treats that make picnics so special. 🌿🍓🧀

www.karenharker-nutrition.co.uk
[email protected]

06/06/2026

Mine is either a turkey or veggie burger

A Simple Balanced BBQ Plate

Aim for:
¼ protein
¼ carbohydrates
½ vegetables or salad

This might look like:

Grilled chicken or beef burger
New potatoes or a bread roll
Large serving of salad or grilled vegetables such as peppers, sweetcorn, zucchini ,mushrooms or
asparagus

www.karenharker-nutrition.co.uk
[email protected]

06/06/2026

Breakfast staple homemade beans on toast.I always make a double portion so I can put in the freezer for another b'fast/brunch.

This makes enough for 4-5 people in one sitting or freeze half for another day.

Large onion finely sliced & chopped
2 cloves of garlic crushed
3tsp smoked papriki
1tsp crushed chillies (optional)
2 tins of haricot beans drained
1 plain passata or the basil & oregano one
1/4 pint of water.
2tbsp Worcester sauce

Cook onions in olive oil till soft add papriki, crushed chilli & crushed garlic stir into the onions cook for a minute on low heat.
Add Worcester sauce mix up and then add the haricot beans & passata and stir all together add the water a little at a time if it gets too thick.
Cook for 5-10minutes.
Serve on toast.
Enjoy😋

Rather than asking:"What should I cut out?"Ask:"What can I add?"Examples: Add a salad alongside the burger.Add fruit to...
06/06/2026

Rather than asking:
"What should I cut out?"
Ask:
"What can I add?"
Examples:
Add a salad alongside the burger.
Add fruit to dessert.
Add a protein source to snacks.
Add vegetables to the BBQ spread.

This approach tends to feel more sustainable and enjoyable than restrictive food rules.

www.karenharker-nutrition.co.uk
[email protected]



Remember to check in on elderly family members, friends, and neighbours during hot weather, as they can become dehydrate...
25/05/2026

Remember to check in on elderly family members, friends, and neighbours during hot weather, as they can become dehydrated more quickly.

Stay cool, stay nourished, and stay hydrated .

www.karenharker-nutrition.co.uk
[email protected]

-nutrition

HOT WEATHER REMINDER ☀️As temperatures rise, staying hydrated is more important than ever especially for older adults, y...
24/05/2026

HOT WEATHER REMINDER ☀️

As temperatures rise, staying hydrated is more important than ever especially for older adults, young children, and anyone spending time outdoors.

Did you know? As we age, we may not feel thirsty as often, which means dehydration can happen more quickly. Staying hydrated helps regulate body temperature, maintain energy levels, support concentration, and prevent dizziness, headaches, and fatigue.

www.karenharker-nutrition.co.uk
[email protected]

-nutrition

Tip 1 The 10-minute mind trick: Set aside 10 minutes a day for meditation. Simply sit down in a quiet room with your bac...
23/05/2026

Tip 1
The 10-minute mind trick:

Set aside 10 minutes a day for meditation. Simply sit down in a quiet room with your back supported and eyes closed. Try to clear your mind of all worries. Don’t worry if thoughts bubble to the surface, as this is completely normal! The more you resist the more it will persist. Simply bring your attention back to your breath and continue until the time is up. If you’re new to meditation or need more support, find a guided meditation app or CD to lead you through the process.

www.karenharker-nutrition.co.uk
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-nutrition
22/05/2026





-nutrition

With lovely summer weather heading our way over the next few days, it’s always nice to think about lighter foods to enjo...
21/05/2026

With lovely summer weather heading our way over the next few days, it’s always nice to think about lighter foods to enjoy in the heat. I love having an open sandwich because it doesn’t feel too heavy. Roasted peppers are full of vitamins A and C as well as antioxidants, while feta cheese provides calcium and protein, and spinach is packed with iron, fibre, and important vitamins. Together they make a fresh, colourful, and healthy combination that’s perfect for warmer days.

www.karenharker-nutrition.co.uk
[email protected]

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