NutriCoach

💜Purple Porridge!💜

I'm all about simple, tasty and in this case, beautifull food!
Although it's modelled wonderfully in my 4 year old's bowl, this is one for the whole family!

🤩My downloadable NutriCoach guide includes easy-to-follow recipes, like this one, along with easy understand, science-based Nutritional info 💜

Tag me if you try it, I love to see your creations #️⃣

Ingredients:
🚸Around 1/2 cup / 50g porridge oats per adult, 30g per child (doesn't have to be exact, you might just have to adapt the liquid accordingly)
💜Oats are unrefined carbs, they release their energy slowly as and when your body needs it, keeping you fuller for longer

🍓50-70g frozen berries (or fresh or any fruit, frozen berries are nice and easy as you can just tip them out of the bag straight into the bowl!)
💜Berries are high in vitamin C, antioxidants and anti-inflammatories, helping your body fight infections and promote heart health. The fruit sugars they contain are released slower than refined white sugars too.

🌱1 TBSP chia seeds (optional)
💜These add Omega 3, which helps with brain function, tiredness and mood regulation. They're also high in fibre 💩

🚰🥛Water/ milk (any type, I used water & soya) to cover the oats and chia seeds and then some to adjust the texture after cooking

1️⃣Pour the oats, chia and water/milk into a microwavable bowl and cook for 2.5-3 mins, until the oats are cooked through and most of the liquid is absorbed

2️⃣ Pour the frozen berries straight into the hot porridge and mix until well combined. You'll notice the colour will go into your porridge, turning it into purple porridge!
If your fruit is frozen then it will help cool the porridge down so you can enjoy it even quicker!
🤩 Brilliant time saver before the school run/ work🤩

3️⃣Add some milk until the porridge reaches your desired thickness and enjoy

❔What do you and your family enjoy for breakfast?
❔Do you have any quick go-tos?

💜 BREASTFEEDING IS AMAZING 💜

If you're not a parent or don't/didn't breastfeed this post is still for you.... I've been breastfeeding for 1617 days (around 4.5 years) and I'm still learning new things!

It's world breastfeeding week, this week should be about raising awareness of breastfeeding, the support available, being welcome and supporting all mother's

As a Nutritionist I've chosen to share these fascinating nutritional facts about breastfeeding and breastmilk with you guys:

💜Breastfeeding provides all the nutrients a baby needs up until 6 months old, it then carries on providing. It's another example of 'so much more than nutrition'

💜Milk changes its nutritional profile as baby grows
-milk made for a 3 month old is different than for a 9 month old...which continues to adapt....even as I feed my 4.5 year old (for around 2mins at bedtime or if she hurts herself over....yup still has the amazing calming and painkilling properties).

💜Milk can even change day to day—for example, water content may increase during times of hot weather and baby-sickness to provide extra hydration.
-breast milk adapts its' composition according to the baby's saliva when it touches the nipple....so if a baby is coming down with something it'll start getting antibodies and nutrition it needs to fight the illness

😍 I also wanted to share these amazing keepsakes from Lou Gray Jewellery she lovingly made these so Phebe and I have memories of our special journey.
💻 The process was super quick and easy, Phebe and I chose these wonderful charms that we can put onto a necklace or bracelet. We've got one each.
👩‍🔬You can choose whatever Jewellery you like, check out her website for all the options and drop her a message coz she's super friendly and defo knows her stuff.

NUTRITION MYTH BUSTING....
🍛Portion sizes 🍛

Something I get asked about ALOT!

Keeping it super simple....
1. Portion sizes differ, in terms of recommendations person to person. There is no 'gold standard' which means they also differ packet to packet (of the same product!) And plate to plate! 👩🏽‍🤝‍👨🏿🍽️📦

2. Proportions over portions is the easiest way to ensure you're getting a nutritionally balanced diet ⚖️

3. Plate size is confusing, using intuitive eating fundamentals of eating when you're hungry and stopping when you're full is easier! 💭

For all the scientific references and more info checkout my guest blog for Nutrition Rocks

https://nutricoachmumma.wixsite.com/nutrition/post/portion-sizes

💜 Self Love Affirmations 💜

I'm really enjoying and embracing positive affirmations and passing them onto my girl

Here's my fave:

💟 I am beautifully and wonderfully made 💟

Do you have a favourite affirmation, declaration or quote?

🤩 Hi 🤩
this is me, there's often a story behind our photos....this one here was a casual selfie after I'd washed my hair...I cropped the radiator and the corner of our table out of the background and it became my NutriCoach business pic, which I love!! 📸

I'm genuinely happy here and feel quite confident. Feelings and memories have a massive impact on our lives. As a Nutritionist I talk through these feelings with my clients too, often they have an impact on our food behaviours too.
💜I always say it but it's so much more than 'just' food 💜

Do you have a favourite go-to pic? 📸📷🤳🖼️

Part 2 of my blog with Littleseed is out, I'm talking intuitive eating and choosing oils for the family 👩‍🍳

https://www.littleseed.co.uk/blog/2021/4/8/ask-the-experts-nutricoachmumma-guest-blog-part-two