Work with me

Certified Nutritionist

Providing nutritional expertise without judgement.

Do you want your body to work with you?

Are you ready to regain your strength for a brighter future?

Enquire Now

Ellie Le Messurier - Certified Nutritionist

Nutrition Made Simple

Helping you feel empowered

At Elm Nutrition, I empower you to achieve your true strength without restriction.

Join me on your journey to regain your vitality, where your nutrition is tailored to fit your unique needs and aspirations.

About Me

My name is
Ellie Le Messurier

As a Certified MNU Nutritionist, my approach to nutrition is simple. I practice an evidenced based approach, utilising research as well as past experience and expertise to assist you to achieve your health & performance goals.

I'm not here to give you a rigid meal plan. I work with you, making adaptations to your current diet in order for you to achieve your objectives in the most practical way for you.

More information

Services

At Elm Nutrition, I practice an evidence based nutritional approach. A detailed analysis before and after each consultation is conducted in order to create a personalised treatment plan, specifically tailored to your goals.

Initial Consultation

My initial online consultation offers a convenient and personalised way to discuss your needs and goals. This consult will allow me to map out previous health concerns and look ahead to the future so you can start achieving your long term goals for the lifestyle you desire.

Enquire Now

Follow Up Consultation

My follow up consultation is for existing clients, designed to provide you with ongoing support and guidance after our initial meeting. We focus on addressing any questions or concerns you may have about your current nutrition plan, ensuring you feel confident and empowered moving forward.

Enquire Now

1:1 Nutrition Coaching

Fuel your body to perform better, feel confident and energised in your skin. 1:1 nutrition coaching provides you with a personalised nutrition plan designed for active people and athletes with ongoing support from me throughout the process.

*Minimum 12 week commitment

Enquire Now

Ready to achieve your goals?

Initial Consult

Request to book your initial consultation with me online. You will be asked to fill out an initial consultation form before we meet at a time suitable for you.

Nutrition Plan

Following your consultation, you will receive a personalised nutrition plan from me. Specific to your goals.

Follow up Consults

So I can provide you with with ongoing support, we will catch up regularly to make sure everything is working for you and to amend anything if needed.

TESTIMONIALS

Testimonials

Great service. Having come to Ellie with no real knowledge of nutrition, not only did she help me achieve my goals, but allowed me to understand my body better.

Andrew

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Cheers to Christmas🥂

I hope you are all doing something festive this Christmas. ✨

Enjoy your special day whatever you get up to.

Remember, one or two days eating more won’t make you gain 10 pounds overnight.

#cheerstochristmas #happychristmas🎄 #onlinecoachforwomen #wellnessgirl #allfoodsfit

Keeping it real as your straight talking Certified Nutritionist.

Sk*nny will never be the new normal and I refuse to sit by and not stand up for what I believe in and what I know is right for women out there.

Nutrition is about nourishment not punishment. ✨

We only get one life and one body, so let’s not waste it away.

1:1 nutrition coaching spots are open for 2026 so grab yours now before they close up. Link in bio above. 👆

#bodypositivemovement #nourishyourbody #womenofstrength #strongoverskinny #flexibledietingcoach

Meal prep doesn’t have to be complicated. ✨

It can be as simple as adding oats to a jar and popping in the fridge overnight (with a couple other additions of course.)

When I know I have a bus morning, I prep a few easy overnight oats jars and store in my fridge so I can grab quickly on the go.

All you need is;

✨Oats
✨Chia seeds
✨Flax seeds
✨Water or milk
✨Protein powder
✨Berries
✨Nut butter of choice

Trust me, this simple hack will save you so much time and keep you going for the morning.

For more nutritional advice, follow along. 👆

#easymeals #mealprep #ᴏvernightoats #virtualnutritionist #onlinecoachforwomen

‘I feel like I will never be able to eat without guilt’

Something no one should ever feel.

But, trust me, you can learn.

When you stop putting labels on food, stop obsessing over calories and macros and start to practice sustainable habits and body positive affirmations you will start to see guilt dissipating and enjoyment creeping in.

I’m not saying it’s easy, because it’s totally not, but, by starting to make simple changes today you can start enjoying food and stop guilt in its tracks.

Would love to know what simple practices you took that helped you on your journey to a guilt free place. Comment below. 👇

#antidietculture #foodfreedom #nondietapproach #foodisfuel #flexibledietingcoach #sustainablenutrition #selflovemovement #nutritionwithoutrestriction #bodyneutrality #womenofstrength

Tired of hating your body?

Always envying others and comparing yourself to someone else?

Newsflash ‼️ You don’t have to!

As someone who has battled with bad body image for decades, here are 3 ways you can start changing your body image without changing your body shape.

Stop body checking ✅

Stop weighing yourself ✅

Start daily positive body affirmations ✅

Sound like something you can do?

You deserve to be happy in your own skin. ✨

For more body positivity and nutritional goodness, follow along. This space is for empowerment not shame. 💪

#selflovemovement #onlinecoachforwomen #strengthisbeautiful #bodypositivemovement #nondietapproach #antidietculture #bodyneutrality #wellnessgirl #womenofstrength

Looking for a no nonsense super speedy lunch or dinner?

This high protein tuna pasta is for you. ✨

With minimal effort and ingredients, this pasta is not only tasty but hits a whopping 35g protein, keeping you fuller for longer.

Ingredients

✨1 tin tuna (140g)
🍃100g red lentil pasta(or high protein pasta of choice)
🍃1 tin corn (80g)
✨100g cottage cheese
✨1 spring onion
🍃1 teaspoon oregano
🍃2 cups spinach

1. Add the pasta to a pot of boiling water and cook.
2. In a bowl add tuna, corn, chopped spring onion and cottage cheese. Mix until combined.
3. Once pasta is cooked, stir through tuna mix adding your spinach and serve with some oregano.

🌿 Recipe serves 2

For more recipes check out the link in bio above. 👆

#highproteinmeals #fuelyourambition #sustainablediet #virtualnutritionist #womenofstrength #proteinrecipes #mealprepinspo #easymeals #simplefood #flexibledietingcoach

Unpopular opinion‼️

As someone who loves plant based meals I am so sick of hearing that you can’t hit your protein goals whilst eating plant based because it’s simply not true!

Granted, it can be more challenging, but with a good knowledge and variety of plant based protein sources it’s actually quite simple.

So, next time a meat head tells you the only way your going to gain muscle or hit your protein targets is by eating meat, you can tell them to keep their biased opinion to themselves as that’s all it is, an opinion and not evidence based.

Looking for some protein packed recipes, comment GUIDE below and I’ll send you the link to my protein packed recipe book which includes plant based meals. 👇

#allfoodsfit #evidencebasednutrition #wholesomefood #sustainablediet #proteinforwomen #macrosonpoint #fuelyourambition #plantbasedprotein #unpopularopinion #womenofstrength #nutritioncoachforwomen

Confused about what a I do as Certified Nutritionist?

Let me help you. ☺️

I help women struggling to fuel their bodies properly nourish themselves right.

Now, that may look a little different in everyone’s case, whether it be helping a 30 yr old office worker maximise her energy levels whilst maintaining her weight or helping a plant based sprinter hit her protein goals to maximise performance.

Both are different journeys, so how do I do that?

Working with me gives you a personalised nutritional plan tailored to your goals. With frequent check ins and goals, we work together to create the best start to your new and exciting chapter.✨

It’s not easy, and it does take effort from you, but, I promise you, it is worth it.

So, are you ready to unlock your true potential?

Clock the link in bio above 👆 or comment ‘READY’ below to enquire about 1:1 nutrition coaching today. Spots limited before Xmas!! 🎄

#fuelyourambition #womenofstrength #strengthgoals #onlinecoachforwomen #healthyeatinghabits #workwithme #flexibledietingcoach #nutritionforathletes #hormonesupport #nondietapproach

Recent meals I’ve been loving ✨

🍃Homemade brunch
🍓Creamy peanut butter banana oats
🍃Chicken pita pizzas
🍓Salmon traybake

Sharing for inspiration only not comparison!

Simple, nutritious food with a whole lot of balance.

What are you loving most recently? Share your favourites below 👇

#allfoodsfit #balancedmeal #onlinecoachforwomen #wellnessgirl #easymealideas #flexibledietinglifestyle #healthyeatingtips #wholesomefood #mealprepideas #nourishingfoods

Weekly recap ✨

☀️Endless beach walks
💪Great workouts and body positivity
🍓More nutritious food
🎄Finally getting in the festive spirit
☀️Working on my tan

Hoping you all had a wonderful week!

#wellnessgirl #onlinecoachforwomen #sunandsea #bodypositivemovement #balancenotperfection #virtualnutritionist #foodfreedomcoach #womenofstrength

Scared the holiday period will leave you feeling exhausted and completely out of touch with your routine?

Here’s a few tips that I would recommend to keep you feeling good this Christmas 🎄

For a more complete guide to support yourself nutritionally, comment ‘GUIDE’ below to grab a free copy of my strength focused fuelling blueprint and I’ll send you the link. 👇

#foodisfuel #christmasoverwhelm #sustainablediet #healthyeatingtips #balancenotperfection #onlinecoachforwomen #wellnessgirl #fuelyourambition #allfoodsfit #strengthgoals

Not my usual post hit as someone in the nutrition space and with a history of an eating disorder this is so important to say. 👇

Focusing on people’s looks, shaming bodies in any way shape form whether it be from a place of concern is not okay and never will be.

As someone who has struggled in the past with body image and self worth, I can tell you negative comments and to be honest, any comment is not constructive or helpful when you are in a dark place.

As a nutrition coach for women I never judge, never focus on weight or appearance but rather aim to improve energy and overall happiness in life. Isn’t that what’s it about?

Our lives shouldn’t depend on our looks and how much we weigh.

So can everyone please take a moment to reflect and give others some grace before making judgments.

Let’s live our own life’s as healthy and happy as we can without bringing down others. ✨

#arianaandcynthia #bodypositivemovement #onlinecoachforwomen #balancenotperfection #womenofstrength #unlearning #selflovemovement #bodyneutrality #mentalhealthjourney #virtualnutritionist

Needing a new meal prep idea?

I got you.

Here’s something I threw together that’s balanced and delicious.

Brown rice - Complex carbs ✅
Baked chicken - Protein ✅
Spinach & roasted carrots - Micronutrients ✅
Sauerkraut - Probiotic & prebiotic ✅
Dried cranberries - Antioxidant ✅
Olive oil & lemon juice - Nutritious fat & flavour ✅

Want to learn how to balance your diet?

Follow along for more advice and no nonsense nutritional tips. 👆

#balancednotperfection #easymealideas #simplerecipe #mealprepmadeeasy #proteinpacked #micronutrients #virtualnutritionist #womensnutritioncoach #30minutemeals #budgetfriendlyfood

That feeling when you actually nourish your body properly is incomparable.

Having more than enough energy to exercise with intent and not walk out feeling battered is incredible. ✨

Ladies, you have to try it. Trust me, less is not more!

Let’s fuel our strength today! ✨

Ready to find your true potential? Spots are open for 1:1 nutrition coaching. Comment READY below and I’ll send you more info. 👇

#fuelyourambition #womenofstrength #nutritioncoachforwomen #musclegain #strongwomen #macrosonpoint #nondietapproach #evidencebasednutrition #strongoverskinny #allfoodsfit

I’ll let you into a secret…🤫

Great workouts and athletic performance isn’t solely about how much or how hard you train.

Without the right fuel, you won’t be able to perform at your best no matter how much effort you put in.

Balancing protein, carbohydrates, fats with a little fibre and micronutrients is the goal.

Needing more advice? 👇

Comment ‘PERFORMANCE’ to grab a copy of my free guide to fuelling your body for greater performances.

#balancenotperfection #onlinecoachforwomen #strengthandpower #nutritionforathletes #macrosonpoint #strengthgoals #balancedmeals #foodsthatfuel #performancenutrition #fuelyourambition

Looking for meal inspiration? ✨

Here are some of my recent eats for you to take some ideas from.

All are balanced, easy to make and packed full of protein and micronutrients to keep my game strong. 💪

Comment below if you’re interested in me sharing some of the recipes. 👇

#simpleeats #balancedmeals #sustainablediet #balancenotperfection #nutritioncoachforwomen #recenteats #micronutrients #fuelyourambition #womenofstrength #flexibledietingcoach

Wondering whether you should add protein powder to your Christmas list? ✨

Most likely you can live without it, but, it can be a useful addition to your diet when you’re short on time or want a flavour boost.

I was terrible at relying on it which only caused me stomach issues and mashed my sh** diet.

Now, it’s a small addition to my day. ✨

Remember, it’s about balance.

For more nutritional support and to enquire about 1:1 coaching, click the link in bio above. 👆

#foodisfuel #evidencebasednutrition #proteinsources #gainingmuscle #proteinforwomen #proteinmeals #sportsnutrition #strongwoman #strengthgoals #allfoodfits

Needing an immunity boost?

My superfood salad is just the ticket.

Packed full of micronutrients to keep you healthy, this recipe is a perfect addition to add to your weekly rotation.

Ingredients 👇

100g uncooked quinoa
1/2 large cucumber
1 large red pepper (roasted)
1/2 red onion
1/4 cup parsley
1/4 cup mint
2 tbsp pumpkin seeds
2 tbsp capers
100g feta
1 can cooked chickpeas
1 handful dried cranberries

For the dressing 👇

1 lemon juiced
1 tsp Dijon mustard
1 tbsp olive oil
1 tsp honey

Simply cook your quinoa and then combine all ingredients together in a bowl. Serve as is or with protein of choice.

Let me know what you think below 👇

#easymealideas #mealprepmadeeasy #wholesomefood #balanceiskey #plantbasedpower #micronutrients #flexibledietingcoach #wellnessgirl #virtualnutritionist #fuelyourambition

Looking to de-stress your body?

Here’s a few quality examples of food that can help you reduce inflammation in your body.

✨Salmon - rich in omega 3, the king of all inflammation fighter
✨Berries - full of vitamin C, a powerful antioxidant
✨Turmeric - a traditional medicine used to reduce inflammation
✨Flaxseed - Full of omega 3 & micronutrients
✨Greek yoghurt - rich in pre & probiotics
✨Dark chocolate - packed with polyphenols know for protecting the body against inflammation

Adding some of these foods into your daily routine will help you keep your body nourished without excess inflammatory effects.

Comment below your favourite anti-inflammatory food. 👇

I’ll start…mines the dark chocolate 🍫

#antiinflammatorydiet #inflammationrelief #virtualnutritionist #allfoodsfit #strongwoman #nourishingfoods #sustainablefood #balancedhormones #nondietapproach #feelgoodfood

Ever feel like you’re body is fighting against you? 👇

It seems like it’s one thing after another right? 👇

I feel you. ✨

The thing is, it’s not just bad luck, it may be a sign that your body is inflamed and desperate for help.

Fatigue, poor muscle recovery, bad skin, disruptions with digestion and constant mood swings with increased anxiety are all indications that your body is under significant stress.

So, what can you do? 👇

The first step is to start thinking about what may be stressing you out and why. Then you need to look at what you’re putting into your body and how this can be affecting you.

Now, I’m not saying that fixing your diet alone can reduce and stop inflammation in the body, because that’s simply not true.

However, I am saying food plays a big part in helping reduce inflammation. It’s really a matter of simple changes which might just make that little bit of difference.

Interested to learn more? Comment ‘INFLAMED’ below to enquire about 1:1 coaching and how I can help you start fuelling yourself better. 👇

#onlinecoachforwomen #flexibledietingcoach #balancedhormones #inflammationrelief #hormonesupport #strengthgoals #nourishingfoods #healthyeatingtips #wholesomefood #feelgoodfood

Make a balanced lunch with me! ✨

Seeded sourdough - Complex carbohydrates and fibre
Tuna - Protein & omega 3 rich
Cottage cheese - Calcium & healthy fats
Spinach, tomato, garlic mix - Micronutrients
Sauerkraut - probiotic & prebiotic (gut happy)
Sriracha - Taste tingling

Balancing your plate doesn’t need to be hard, so don’t over complicate it. ✨

For further nutritional support click the link in bio above to enquire about 1:1 coaching today. 👆

#balancedmeals #sustainablediet #nourishingfoods #wholesomefood #balancenotperfection #virtualnutritionist #cottagecheeserecipes #micronutrients #nondietapproach #easyrecipes

The nutritionist unmasked 🧐

Here are 5 things you don’t know about me.

Comment below if any of these surprised you. 👇

#unmasked #gettoknowme #nutritionunmasked

Curious about intuitive eating?

Ready to ditch the diet mentality and start learning how to honour your hunger and fullness queues?

Here are some simple steps for you to get started on your ditch the diet journey. 👇

☀️ Eat one meal or snack without distractions

☀️ Tune into any emotions that arise when eating

☀️ Identify what type of hunger you are feeling

Intuitive eating isn’t for everyone, but by learning simple principles it can truly transform your relationship with your body and food.

Wanting to transform your body and mind? Click the link in bio above to enquire about 1:1 coaching. Limited spots available. 👆

#intuitiveeatingjourney #allfoodsfit #bodyacceptence #flexibledietingcoach #sustainablediet #womenofstrength #wellnessgirl #fuelyourambition #nondietapproach #bodypositivemovement

Eating out doesn’t have to freak you out or make you anxious about not sticking to your diet.

Now that I’ve learnt how to truly embrace the occasion and eat mindfully, it’s completely changed my experience of meals out. ✨

I always preach to my clients that well known saying ‘everything in moderation’ and that’s exactly what it looks like working with me.

Don’t let the fear of unknown calories tarnish memorable moments. ✨

What moments have you embraced since finding food freedom? Comment below 👇

#flexibledietingcoach #foodfreedomjourney #balancedmeals #allfoodsfit #strongwomeneat #nuritioncoachingforwomen #virtualnutritionist #nourishyoursoul #balanceoverburnout #sustainablediet

I’m not one to sugar coat it or sell you false promises.

I see so many coaches selling programs that are for their gain and not for your overall success.

Fast weight loss, cookie cutter meal plans. This is all well and good but it’s not sustainable in the long run.✨

With my clients I look at your current diet and lifestyle tailoring a plan specifically for you. You’ll learn simple habits and adjustments that will not only improve your overall diet but allow you to achieve your goals sustainably and for the long run.

Sound good to you? ✨

Click the link in bio above or comment SUSTAINABLE below to enquire about working with me today. 👇

#womensnutritioncoach #evidencebasednutrition #strongwomenclub #sustainablediet #flexibledietinglifestyle #fuelyourambition #longtermgoals #allfoodsfit #simplefoods #easynutrition

Always tired no matter how much you sleep?

Always cold and bruise easily?

These may be signs that your iron levels are low.

As a menstruating woman, we need almost double the amount of iron that a man does which can be pretty challenging when we’re not paying attention.

Here’s some of my top iron rich foods that I would start to include if I was struggling to get my levels up. 👇

✨Grass fed beef mince - 2.7mg per 100g cooked
✨Eggs -1.2mg per x2 large
✨Tuna - 1.6mg per 100g
✨Lentils - 3.3mg per 100g cooked
✨Spinach - 0.8mg per cup
✨Quinoa -2.8mg per cup cooked

For 1:1 nutrition coaching click the link in bio above 👆 to secure your spot.

#ironrich #micronutrients #evidencebasednutrition #hormonebalancing #foodformenstruation #wholesomefood #strongwomenclub #nutrientdensefood #virtualnutritionist #energised

Struggling to get natural iron in your diet?

This recipe’s for you.

A favourite of mine to eat for maximising my iron levels around my cycle.

This stew is not only simple to make but deliciously comforting.

Ingredients 👇

500g beef mince
1 x 400g can tomatoes
1 extra large/ 2 medium sweet potatoes
1 large carrot
2 celery sticks
1 tbsp tomato paste
1 tbsp bbq sauce
1 onion
1/2 tbsp olive oil
1 bay leaf
1/4 cup parsley
1/4 cup thyme
*Red cabbage to serve

✨Add oil to a large pan or wok and chuck in your onion and mince. Cook until the beef is browned.
✨Slide in the rest of your veggies, tinned tomatoes, tomato paste, bbq sauce and spices and reduce to a simmer placing a lid over your pot for 25-30 minutes.
✨Once the sweet potato and other veggies are cooked through, serve with steamed red cabbage.

For those looking for extra carbs, serve alongside a piece of bread.

Like and follow along for more nutritious recipes and advice. 👆

#nutritionwithoutrestriction #easymealideas #balancedapproach #ironrichfood #hormonesupport #menstrualsupport #virtualnutritionist #sustainablediet #womenofstrength #fuelyourambition

Holidays completely throwing you out of kilter?

I’ll tell you a secret…they don’t have to!

Eating simply by balancing your macronutrients with a healthy sprinkle of veggies & fruit is how you can start to transform your vacations.

Here are a few examples of meals I’ve been throwing together whilst back at home with my family.

DISCLAIMER ALERT ‼️

There has also been a fair bit of biscuits and wine involved too but I don’t hang around for pictures for those(straight down the hatch.)

Nutrition is not complex when you work with me.

For a no nonsense, evidence based nutritional plan tailored to you click the link in my bio above to enquire about 1:1 coaching. Limited spots available. 👆

#nutritionwithoutrestriction #easymealideas #flexibledietingcoach #womenofstrength #wholesomefood #micronutrients #macrosonpoint #fuelyourambition #allfoodsfit #simplefoods

Looking for snack ideas for your next trip?

Here are some of my favourite’s which are nutritious, gentle on the stomach, easy to pack and travel safe (as long as you eat the before you arrive at your destination ofc 😉)

Looking for more nutritious tips and evidence based advice?

Tap the like button and follow along today. 👆

#evidencebasednutrition #travelsnacks #nutritioussnacks #longhaulflight #virtualnutritionist #wellnessgirl #wholesomefood #simplefoods #womenofstrength #fuelyourambition

I know only too well that long haul travel can really throw you off your game.

As someone who travels long haul here are my top tips to keep your nutrition on track whilst travelling.

🧳 Pack familiar snacks
✈️ Bring extra water
🧳 Prep a meal ahead or bring an option for the flight
✈️ Limit rich and particularly salty foods
🧳Think simply - balance your macros

I hope you find my tips useful and let me know any other things you do below that help you feel better whilst traveling long haul. 👇

#nutritionforflying #longhaulflight #balancedmeals #evidencebasednutrition #flexibledietingcoach #sustainablediet #wholesomefood #nourishtoflourish #fuelyourambition #hormoneharmony

Wedding recap ✨

What a gorgeous day filled with love, laughter and great memories.✨

Days like this used to fill me with horror. ‘A whole day spent with other and lots of food and drinks…god help me!’

But now I realise, it wasn’t me who hated it, it was my obsessive, restrictive lifestyle, my lack of ability to let go and enjoy life.

Learning how to let go of restrictions and embrace the moment is hard but man it is truly worth it. ✨

If you’re struggling to find a balance, not knowing how to switch off from food noise to allow yourself flexibility with food whilst still achieving your goals, 1:1 coaching spots are open now!

Click the link in bio above 👆to see how I can help you today. ✨

#foodfreedomcoach #flexibledietinglifestyle #strongoverskinny #sustainablediet #nutritioncoachingforwomen #allfoodsfit #balancedeating #weddingrecap #memoriesovermacros #nutritionjourney

Stop listening to nutritional advice from Karen’s!!!

Here are some of my top worst pieces of advice I’ve heard given woman to woman that I’m happy to de-bunk! 👇

✨Intermittent fasting speeds up your metabolism.

TRUTH: Fasting cannot alter your metabolism. People often lose weight because they’re eating less calories due to limited time spent eating not because of a magic metabolism spurt.

✨Savoury breakfasts help curb hunger and reduce cravings throughout the day.

TRUTH: Eating a balanced breakfast high in protein will reduce cravings. Savoury or sweet, balance is essential. There is no evidence that says eggs are better than oats.

✨Cutting out sugar is the best way to lose weight.

TRUTH: Cutting out sugar can help you lose weight as you’re naturally cutting out calories hence putting yourself in a deficit and bingo, the scale goes down. Removing sugar is not the answer, a deficit on the other hand is.

✨Not buying chocolate and having it in your house will solve any sweet cravings.

TRUTH: Not physically having chocolate to hand will help you not eat it, but when you completely cut something out it will only make you crave it more and lose control around it when you do have it. Buying the chocolate and learning to eat it in moderation is what you need to be doing here.

✨Salad is always the healthiest option.

TRUTH: Salads are often loaded with additional calories in dressings and add ons often not making them the ‘healthiest’ option. They are a high protein choice but when it comes to managing hunger and satiating you, they’re not always a great option. Sandwiches, wraps and rice bowls are great options to keep you full and energised.

Needing more evidence based nutritional support?

Click the link in bio above 👆 to enquire to work with me today.

#adviceforwomen #virtualnutritionist #evidencebasednutrition #flexibledietingcoach #sustainablediet #balancedlifestyle #nourished #womenofstrength #healthandwellnesstips

SPOILER ALERT ‼️

Protein does not make you bulky!

As a woman, we are fed so much s**t about what we should and shouldn’t eat it’s hard to know what’s what.

I used to believe protein powder was something that gym nuts and bodybuilders used and if I touched it I’d look like Mr T(realistically that’s hilariously impossible for me but I have a wild imagination.)

But, now I realise that is not the case. Prioritising protein is so important for women, particularly active girlies.

Protein is key for our muscle growth, recovery and hormone health.

Aiming for around 1.2-2g protein per gram of body weight (in kg) is a fab target to set yourself. It will keep you full of energy and help sustain your hormone health and muscle recovery.

Take it from me, your not going to suddenly look ‘bulky’ your going to look like a fierce queen 👸

Interested in 1:1 nutrition coaching? Click the link in bio above or comment FIERCE below to enquire to work with me today.

#fuelyourambition #strengthforwomen #nutritionwithoutrestriction #virtualnutritionist #proteinforwomen #nutritionforathletes #fiercewomen #evidencebasednutrition #sustainablediet #fitnessforwomen

In need of a no fuss quick recipe?

You’ll have to try my creamy hummus pasta.

With minimal ingredients, this recipe is perfect for those busy nights when you’re in need of a quick nutritious meal.

Recipe below 👇

🍃250g chickpea pasta*
🍃160g hummus
🍃1 cup edamame beans
🍃2 cups rocket
🍅1 cup cherry tomatoes
🍃1 tsp olive oil
🍃1 garlic clove
🍃1 lemon juiced
🍃1 tbsp basil
🍃1tsp oregano
🍃1tsp paprika

1. Pop the pasta on the hob and cook.
2. Whilst the pasta is cooking, add the tomatoes, garlic and olive oil to a pan and sauté.
3. Once the pasta is cooked, add to your tomatoes and stir in the rocket, hummus, lemon juice, edamame beans and seasoning.
4. When the rocket is wilted, you’re ready to serve up!

*I use chickpea pasta for this to add more fibre and protein but if you can’t find it in the supermarket, you can substitute for normal pasta or red lentil pasta.

For more nutritious recipes and nutritional content like this post and hit the follow button. ✅

#balancedmeals #simplerecipe #plantbasedprotein #nutritioncoachforwomen #allfoodsfit #nondietapproach #sustainablediet #mealprepmadeeasy #womenofstrength #carbsaregood

Wondering why your period has dissipated and you’re feeling tired, cold and moody all the time? ✨

You could be suffering from REDS (relative energy deficiency in sport.)

Why does this happen? ✨

When you are constantly expending more energy than you put in, this creates huge stress for your body and consequently, starts to affect everything.

It may seem healthy to exercise 6-7 days a week and eat ‘clean’ but if you’re not putting in the right fuel to match your exercise routine then it’s going to do more bad than good.

Any of this resonate? ✨

As a Certified Nutritionist and Women’s nutrition coach, I can help you find your balance to ensure your health takes priority.

Click the link in bio above 👆 to enquire about 1:1 coaching spots.

#REDS #energybalance #womenofstrength #fuelyourambition #sustainablediet #onlinecoachforwomen #evidencebasednutrition #nutritionforathletes #balancedmeals #strengthforwomen

Always blaming your fitness levels for your bad workouts? Never feeling energised throughout your sessions and hitting a wall?

Have you ever taken a moment to stop and think about whether you’re fuelling enough? ✨

Under-fuelling is one of the most common things I see when working with women.

Hitting the gym and eating ‘clean’ can lead to your body becoming under nourished and burnt out if you’re not careful.

Wanting to finally feel energised and able to hit your fitness goals?

Click the link in bio above 👆or comment ENERGISED below to enquire about 1:1 nutrition coaching with me today.

Let’s get your spark back together. ✨

#fuelyourambition #nutritioncoachingforwomen #virtualnutritionist #energybalanceforlife #sustainablediet #nondietapproach #allfoodsfit #balanceiskey #nutritionforathletes #womenofstrength

Meal prep can be a game changer when it comes to hitting your goals. ✨

Here’s one of my recent lunches for you to give a try.

1/2 cooked chicken breast
1/2 cup roasted pumpkin
1/4 cup roasted sweet potato
1 cup spinach
1/2 cup tomato & cucumber
1/4 cup chickpeas
20g feta
1 lemon wedge
1 garlic clove
1 tbsp mint

All you need to do is chuck all of the above in a container and you’re good to go.

Let me know what you think below 👇

#mealprepmadeeasy #virtualnutritionist #easyrecipeideas #balancedmeals #lunchinspo #allfoodsfit #flexibledietingcoach #sustainablediet #nondietapproach #eattherainbow🌈

Imagine a world without restrictions…

A day without added food noise or strict diet regimens.

Meals focused on nutrients rather than calories.

That world does exist and it can help you find your way to a stronger, happier you that’s not only easier but sustainable long term.

Interested?

Click the link in bio 👆 or comment STRONGER below to enquire about 1:1 coaching spots.

#nutritioncoachingforwomen #womenofstrength #nondietapproach #sustainablediet #balancedmeals #foodfreedom #micronutrients #balancenotperfection #evidencebasednutrition #flexibledietingcoach

Struggling with constant bloating, gas and general tummy discomfort?

I understand your pain. Having struggled for years with IBS I know how much an unhappy gut can impact your life.

Here are a few foods I now include in my diet which have benefited my gut health and helped reduce inflammation.

Without a happy gut, your strength and energy will be affected.

Needing further support to help you find your balance? Comment HAPPY GUT below or click the link in bio above ☝️ to enquire to work with me today.

#happygut #virtualnutritionist #fuelyourambition #sustainablediet #guthealthtips #nondietapproach #foodtips #balanceiskey #simplechanges #nutritionforlife

Fibre isn’t just for digestion, it’s also key for energy and strength.

So what else does it do?👇

🍓Slows digestion = steady energy levels throughout your training session
🍓Keeps blood sugar stable = better focus & fewer crashes
🍓Keeps you fuller longer = no more 3pm energy dips mid-afternoon

Fibres benefits are far greater than just your gut health.✨

Struggling to keep your gut happy?

Spots are open for 1:1 nutritional consultations and coaching now!

#feedyourgut #virtualnutritionist #strengthandpower #evidencebasednutrition #sustainablediet #hormonesupport #healthyeatingtips #strongwoman #feelgoodfood #fibrefoods

Looking for some simple snack ideas?

Here are some no fuss balanced snacks that will keep you satisfied and energised until your next meal. ✨

Looking for some more simple snacks?

Comment SNACK below and I’ll send you the link to my free nutritious snacks that blueprint! 👇👇

#balancedmeals #sustainablenutrition #virtualnutritionist #sustainablediet #easysnacks #allfoodsfit #fuelyourambition #balanceisthekey #fuelyourday #nondietapproach

De-bunking those pre-conceptions you may have about a Certified Nutritionist.

I don’t eat kale every day (to be honest, I don’t really like it and think baking it smells like farts.)

I don’t follow a fully wholefood diet.

I’m not sober.

I LOVE chocolate(and not just the dark stuff.)

I practice a balanced diet, living a sustainable yet realistic lifestyle. This is what I want for you!

My clients learn how to still eat what they want but with a more balanced approach and with additions rather than restrictions.

Sound like something you’d be interested in?

Spots are open for 1:1 coaching and consultations, so click the link 🔗 in my bio above to enquire to work with me today. 👆

Let’s finish this year off strong 💪

#unlearning #deinfluencing #nutritioncoachforwomen #balancedlifestyle #sustainablediet #flexibledietingcoach #findyourstrength #allfoodsfit #nourishtoflourish #wellnessgirl

Let me de-influence you for a second!

Snacking is often demonised by the health world. Labeled as one of the culprits for weight gain and a failed diet, we are often taught that snacks aren’t the best for us.

But…that couldn’t be further from the truth!

Society has labeled typical ‘snack’ foods as things like crisps, biscuits and chocolate, which aren’t the best options for us, hence the snacks bad rap.

However, if we snack in a more balanced way, pairing foods like yoghurt and fruit or vegetables and nut butter or hummus, we start to see the benefits in our overall energy and performance.

Here’s one of my favourite snacks to keep you full and energised with an abundance of nourishment.

🍓1 cup Greek yogurt (full fat or 0% depending on your goals)
🍓2 tbsp granola (mine’s homemade & the recipe can be found in one of my earlier posts)
🍓1 kiwi
🍓1 tsp honey

Try it for a snack in the day or as a dessert after dinner.

Let me know what you think below! 👇

#easysnacks #balancedmeal #virtualnutritionist #fuelyourambition #nondietapproach #womenofstrength #simplefoodideas #balancedhormones #sustainablediet #evidencebasednutrition

Stop snacking like a Millennial!

It’s not skinny season, it’s the decade of strong women! So let’s stop snacking like we’re at weight watchers. 💪

Re-framing snacks as ‘mini meals’ and pairing foods together will not only keep you satisfied but energised for longer.

So next time you pack those veggie sticks or fruit salad, take a moment to think, ‘will this sustain me?’ If the snack looks sad, it’s going to make your tummy feel the same.

To grab my free nutritious snacks blueprint, comment ‘SUSTAIN’ on this post and I’ll send you the link. 👇

#energybalance #snackbetter #easymealideas #sustainablediet #foodfreedomcoach #womensnutrition #strongwomen💪 #evidencebasednutrition #fuelyourambition #nondietapproach

Dreading your period week?

Here’s some things I do the week before to prepare my body and mind for the start of my cycle.

✨Eat more grass fed beef

✨Sleep more

✨Eat more soups and stews

✨Be kinder to myself in the gym

✨Listen & honour my food cravings

Having simple strategies in place to make sure your hormones are set and your body is ready for your next cycle makes the world of difference.

Soon it won’t be something to dread, but just another week.

Needing further nutritional support? Comment HELP below or click the link 🔗 in bio above to enquire about working me. 👆

#periodpositive #hormonesupport #balancedhormones #femalehormones #nourishingfood #onlinecoachforwomen #balancenotperfection #flexibledietingcoach #sustainablediet #foodfreedom

Before you go beating yourself up or comparing yourself to others, heres a friendly reminder that your imperfections make you uniquely beautiful! ✨

As women, are bodies are constantly changing, going through hormonal changes month to month making us bloated and puffy at certain times in our cycle.

I used to beat myself up when the scale went up or I didn’t have a flat stomach, but now, I have learnt to think of my body in terms of what it provides and does for me rather than what it looks like or what number it projects on the scale.

Let’s embrace normality and stop punishing ourselves due to unrealistic body goals and expectations.

Who’s with me?

#bodypositivitymovement #womensnutritioncoach #sustainablelifestyles #foodfreefomjourney #strongwomenunite #antidietculture #allfoodsfit #fuelyourambition #hormonalbalance #bodyacceptancemovement

Under eating impacts more than just weight!

Not fuelling properly can affect your hormones, especially as a menstruating woman.

Here are some sneaky signs that may be your body telling you that your diet is effecting your hormones. 👇

1. Irregular or lack of period - Major warning sign! Your body is so low on fuel it’s preserving energy and impacting your cycle.
2. Extreme/ sporadic hunger - imbalanced hormones cause cravings and irregular appetite.
3. Constant bloating/ feeling puffy - your gut is not happy meaning your body is overly stressed and hormonally unhappy
4. Fatigue & excess tiredness - Lack of nutrition = lack of energy = imbalanced hormones.

Suffering with any of these symptoms?

Maybe it’s time to look at your diet and exercise habits….

Needing some extra support? Click the link in bio above to enquire about jumping on a call with me. 👆

Let’s create a happy balance in your life together.

#hormonesupport #femalehormones #onlinenutritioncoach #harecovery #womenofstrength #sustainablediet #nondietapproach #balancedmeals #periodpositive #wholesomefood

Sweet potato & lentil dahl 🍃

A nourishing recipe packed full of micronutrients as well as hitting 18g protein and protein 12g fibre.

Super easy to make and budget friendly.

Serves 4 ✨

- 1 onion
- 1 garlic clove
- 1 large sweet potato (400g approx)
- 1 tbsp fresh ginger
- 1/2 tbsp sesame oil
- 200g red lentils
- 100g uncooked quinoa
- 2 cups veggie stock
- 3 cups spinach
- 1.5 tsp turmeric
- 1.5 tsp cumin
- 1 tsp basil
- 1 tsp chilli flakes

1. Add your onion, garlic & ginger to a pan along with the sesame oil and fry until golden.
2. Stir in the chopped sweet potato, lentils, stock, quinoa and spices and reduce to a simmer for 20 minutes or until the potatoes are soft.
3. Once most liquid has been absorbed, mix in the spinach and serve.

Interested in adding more recipes to your diet? When you work with me you get access to more recipes and meal suggestions tailored to your preferences and goals.

Tap the link in bio to enquire to work with me today. 👆

#fibrerich #flexibledietingcoach #macrosonpoint #plantbasedeating #balancedmeals #micronutrients #easyrecipeideas #allfoodsfit #fuelyourambition #virtualnutritionist

Things I love and I’m not afraid to shout about 👆

For more straight talking nutritional content, tap the ❤️ on this post and give your gal a follow. ✨

#evidencebasednutrition #virtualnutritionist #strengthisbeautiful #foodfreedomcoach #flexibledietinglifestyle #nondietapproach #balancenotperfection #selflovemovement #unfortunatelyidolove #allfoodsfit

Electrolytes are not needed as part of your daily routine!

I know I’m going against many influencers on here but this is the TRUTH! ✅

Electrolytes are only needed in specific circumstances and water is 9 times out of ten sufficient.

Most of the time electrolyte powders and products are just a money racket making us think we need it to improve our workouts when it’s most likely untrue. ❌

Stick to your water(the free stuff) and as long as you’re getting enough of the stuff, you’ll be just fine.

For more evidence based nutritional content without a hidden agenda, like and hit the follow button. 👆

#evidencebasednutrition #hydrationhacks #balancenotperfection #nutritionforathletes #sustainablediet #instavsreality #enduranceathlete #performancenutrition #womensnutritioncoach #fuelforsport

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The information on this website and subsequent programs, products and services are strictly intended for informational and educational purposes only. All statements are not intended to diagnose, cure, treat or prevent any disease or illness. Any use of information or advice from this site and its programs, products or services are at the consumer's risk. Please consult a medical physician before changing your diet or lifestyle. ELM Nutrition disclaims responsibility for any losses, injuries, costs or harm that may result from it.