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medifoodbyfai

Nourish Your Body. Feed Your Soul
🍏 Personalised Nutrition
👩🏽‍🎓 DipCNM | mBANT | CNHC | ANH
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Pizza-Inspired Eggs 🍕🍳 (Easy, Stress-free &

Pizza-Inspired Eggs 🍕🍳 (Easy, Stress-free & High Protein)

Let’s be real—two eggs aren’t enough protein for most adult women! While eggs are packed with nutrients, they only provide about 12–14g of protein per serving—not quite hitting that 25–30g sweet spot for muscle maintenance, energy and supporting stress resilience.

👩‍🍳 The fix? Add extra egg whites to boost protein without extra fat!

Use whatever you have to hand but in this version I’ve gone for:

Mozzarella🧀, broccoli sprouts 🥦, crushed chilli 🌶️, chives & spring onions🌿

Why it’s great for stress? Balanced meals with enough protein help stabilise blood sugar, keep energy levels steady and support the nervous system.

Try it out and let me know—do you usually add egg whites to your eggs?👇🏽

#highproteinbreakfast #highproteinbreakfastideas #eggsforbreakfast #eggsfordays #proteinhack #adequateprotein #healthyeatingideas #eatwellfeelwell #stressfreemeals #easyrecipeideas #breakfastidea #balancedmeals #nutritionjourney #nutritionist #medifoodbyfai

Feeling foggy and drained? Let’s talk about why🧠💭

Brain fog isn’t just “one of those days”—it’s often a sign that your body is missing what it needs (or overloaded with what it doesn’t).

If you’re running on stress, poor sleep, and ultra-processed foods, your brain will struggle to keep up. But when you fuel it with the right things, clarity and focus follow! ✨

The best part? Small, consistent changes can make a HUGE difference. You don’t have to overhaul everything overnight—just start with one shift today.

💡 Want more tips on managing stress, optimising nutrition, and feeling your best? Hit that follow button so you don’t miss out!

#brainfog #brainfogsucks #stressedout #stressrelief #stressmanagement #healthyliving #stressfreeliving #healthyhabits #mindbodybalance #nutritionforbrain #whitetoenails #busylife #busymomlife #sleepmatters #medifoodbyfai

🌟 5-Star Success Story! 🌟 This is why I do

🌟 5-Star Success Story! 🌟

This is why I do what I do! 🙌🏽

This client came to me struggling with high cholesterol and unsure of what changes to make. Through a personalised, sustainable approach, he’s now seeing real results in his health—without stress, confusion or extreme restrictions.

I help clients navigate a range of health concerns, whether it’s hormone health, gut issues, low energy, or managing stress and its repercussions through better nutrition.

The key? A strategy that fits your life and actually works long-term! 💡 Ready to take control of your health? Follow for more expert tips, and DM me to start your own personalised transformation plan today.💪🏽

#clientlove #clientsuccess #happyclients #5starreview #successstory #cholesterolhealth #sustainablenutrition #healthiving #wellnessjourney #stressfreeliving #medifoodbyfai

Feeling stressed? Did you know your diet plays a m

Feeling stressed? Did you know your diet plays a major role in managing stress? 🧠✨

Cortisol, our primary stress hormone, is essential for survival—but chronic stress can cause imbalances that lead to fatigue, anxiety and inflammation.
The good news? Certain foods can help regulate cortisol naturally!

🥑 Avocados – Rich in monounsaturated fats and B vitamins, essential for adrenal function and neurotransmitter production
 🍫 Dark Chocolate (85%+ cacao) – High in polyphenols, particularly flavonoids, which help reduce oxidative stress and cortisol spikes
 🐟 Fatty Fish (Salmon, Mackerel) – Packed with omega-3 fatty acids (EPA and DHA) which regulate cortisol and reduce inflammation
 🍵 Green Tea – Contains the amino acid L-theanine which promotes relaxation by increasing GABA and dopamine production while lowering cortisol. Unlike coffee, it provides a balanced energy boost without overstimulating the adrenal glands. Matcha is best!
 🥜 Almonds & Pumpkin Seeds – High in magnesium, which plays a critical role in regulating cortisol. Low magnesium levels are linked to higher stress responses, so consuming magnesium-rich foods can help calm the nervous system.

🔬 Science-backed stress relief starts with, what’s on your plate 😉

Save this for your next grocery trip and let’s all stress less🧡

#cortisolbalance #cortisolcontrol #cortisolimbalance #nourishyourbody #scienceofstress #stressreduction #stressmanagementtips #adrenalhealth #foodasmedicine #nutritionistlife #medifoodbyfai

Recipe: Creamy Aubergine ‘Potato’ Salad – A

Recipe: Creamy Aubergine ‘Potato’ Salad – A Lighter, Gut-Friendly Twist!🍆 ✨

Swap the potatoes for fibre-rich roasted aubergine to get a lighter, digestion-friendly alternative! This creamy salad is:
✅ Great for gut health – Aubergine is packed with fibre to feed good gut bacteria and support digestion. ✅ High in antioxidants – Aubergine’s deep purple skin is rich in anthocyanins, which help fight inflammation and oxidative stress. Red onions also provide quercetin, a powerful antioxidant! ✅ Loaded with healthy fats – Using mayo (if made with olive/avocado oil) or yoghurt (if full-fat and probiotic-rich) helps support brain function and hormone balance.
💡 Here’s how to make it:
 Ingredients:
* 1 large aubergine (roasted & diced)
* 2 tbsp chives (chopped)
* 1 small red onion (finely diced)
* 2 tbsp mayo (olive/avocado oil-based) or probiotic-rich yoghurt
* Salt & pepper to taste

🔥 How to make it: 1️⃣ Roast aubergine at 200°C (400°F) for 20-25 min until soft. Let cool. 2️⃣ Mix with chives, red onion, mayo/yogurt. Season to taste. 3️⃣ Enjoy chilled or at room temp
Gut-loving, antioxidant-rich and totally delicious!

Hit the follow button for more ways to optimise your health and nutrition.

#healthyswaps #gutfriendlyeats #stressfreemeals #mealprephacks #nourishyourbody #auberginerecipes #nutritionist #healthyfood #eatwell #potatosalad #mealprep #mindfuleating #mindfuleating #medifoodbyfai

Sip Your Stress Away: Herbal Tea for Daily Stress

Sip Your Stress Away: Herbal Tea for Daily Stress Relief

Water keeps you hydrated but when stress is high, herbal tea can offer targeted support in just 1-2cups per day.

Certain blends, like chamomile, holy basil, ashwagandha and lemon balm, contain bio-active compounds that help lower cortisol, soothe the nervous system, support sleep and improve focus.

For anyone juggling a full plate, the simple act of sipping a warm cuppa can create a mindful moment and an easy way to reset without adding extra effort to your day.

Hit the follow button for more science-backed strategies to manage stress & optimise your nutrition!

#stressmanagement #stressreliever #herbaltea #herbalhealing #ashwagandha #chamomile #lemonbalmtea #holybasiltea #mindfulmoment #nutritioncoach #hydratation #medifoodbyfai

5-Minute Coriander Chutney for Stress Free Meals 🌿

Did you know that coriander is more than just a garnish?

This powerhouse herb is packed with antioxidants, supports digestion, reduces inflammation, and may even help lower cortisol (the stress hormone)! ✨

💚 Pro tip: Don’t throw away the stalks! That’s where the most flavour is—plus, using them means zero waste and maximum nutrition! ♻

🔪 Ingredients: ✔ Fresh coriander (leaves & stalks!) ✔ Garlic  ✔ Lemon juice (for extra vitamin C)
✔ Green chili (optional) ✔ Tomato  ✔ Pinch of salt & I like to add cumin but you can substitute for whatever you like

Blend it up and add this vibrant chutney to your meals, wraps, or snacks for a fresh, nutrient-packed stress reliever! 🌱

Tag a friend who needs this in their meal prep routine!

⬇
#healthyeating #stressfreecooking #zerowaste #mindfulmeals #coriander #chutneyrecipe #spiceupyourmeal #antioxidant #eatbetter #nutritionist #inflammationrelief #lowercortisol #stressbuster #medifoodbyfai

Juggling work, family, and everything else?🤹🏽‍♀️

Life can be a whirlwind, but your nutrition doesn’t have to be!

These high protein stuffed peppers are a lifesaver – quick to prep, packed with flavour, and perfect for busy weeknights or working from home lunches.

Follow the reel or DM for the recipe 😉

#busylife #healthysnacking #healthyeating #healthyeatingmadeeasy #nutritionisttips #nutritionist #balancedmeals #nutrientdense #nutritioncoach #goodnhtrition #proteinineverymeal #agebetter #eatbetterfeelbetter #medifoodbyfai

Is Stress Causing Your Sugar Craving? When cortis

Is Stress Causing Your Sugar Craving?

When cortisol (stress hormone) spikes in response to stress, your body goes into ‘fight or flight’ mode, increasing your hunger and cravings for quick and high energy foods—often sugar and fat. This is because cortisol raises your blood sugar to fuel immediate action, and your body craves quick energy sources to match that requirement.

To break the cycle, try balancing your meals with nutrient-dense foods like:

⭕️ Protein (chicken, eggs, tofu) to support muscle repair and stabilize blood sugar 🍗🍳

⭕️ Fibre (vegetables, whole grains, legumes) to keep you fuller longer and reduce blood sugar spikes 🥦🌾

⭕️ Healthy Fats (avocado, nuts, olive oil) to support hormone balance and reduce cravings 🥑🌰

By giving your body the right nutrients, you can prevent those stress-triggered sugar cravings and help keep cortisol levels in check!

#sugarcraving #stressmanagement #cortisolcontrol #balancedmeals #nutrientdense #nutritioncoach #goodnutrition #fibre #goodfat #proteinateverymeal #protein #stresshormones #fightorflight #nutritionist #medifoodbyfai

🌿 💪🏽Gorgeous Green Chicken = Flavor + Nut

🌿 💪🏽Gorgeous Green Chicken = Flavor + Nutrition! 💚
Looking for a meal that’s big on flavour and packed with nutrition?

My green chicken recipe with coriander, mint and Greek yoghurt is a protein-rich, low-fat option perfect for meal prep or a quick lunch. 🍗✨

Why it’s so good for you: 💚 Lean Protein: Chicken keeps you full and fuels your muscles. 💚 Herbs Galore: Coriander and mint are loaded with antioxidants and aid digestion. 💚 Greek Yogurt: Adds creaminess + gut-friendly bacteria  💚 Low Carb, High Flavor: A great choice for balanced eating.

Here’s how to make it: 1️⃣ Blend 1 BIG handful coriander, small handful mint, 5-6 garlic cloves, 2 green chilli, and ½ cup Greek yogurt. 2️⃣ Add 1 tsp cumin, salt, and pepper to taste. 3️⃣ Marinate 500g diced chicken for at least 1 hour or more 4️⃣ Cook in a pan or grill until golden and tender.

Pair it with veggies, chickpeas or a fresh salad for a nutrient-packed meal! 🥗✨

Tag someone who’s on a health journey and needs this in their life! 👇🏽

#healthyeating #greenxhicken #nutritiongoals highproteinmeals #mealprepforthwin #balanceddiet #lunchideas #nutritionist #medifoodbyfai

Start your day with a nutrient-packed punch! 👊🏽

This bell pepper & tomato shakshuka, seasoned with cumin, is a perfect balance of protein and veggies. Eggs provide a rich source of high-quality protein, while the peppers and tomatoes offer a boost of vitamins A, C, antioxidants like lycopene and a touch of fibre. Not only is it a delicious way to get in your veggies, but it also keeps you fueled and satisfied for the day ahead.
🥚🌶️🍅

#proteinpower #veggieboost #shakshuka #healthyeating #nutrientdense #plantpowered #eggs🍳 #shakshukaeggs #breakfastideas #brunchideas #saturdaymorning #medifoodbyfai

New year, new goals & a stronger you! 💪🏽✨

New year, new goals & a stronger you! 💪🏽✨

2025 is the perfect time to start focusing on fueling your body with the nutrients it deserves. Let’s build lasting habits that support your strength, energy, and overall wellbeing…one meal at a time😉 Ready to make this your healthiest and happiest year yet?

#newyearstrongerme #stressfreeliving #newyear2025 #mindfulnutrition #nourishtoflourish #healthyhabits #newyearsresolution #healthyliving #medifoodbyfai

✨ Another Happy Client ✨ Helping clients take

✨ Another Happy Client ✨

Helping clients take charge of their health and feel truly supported is my mission.

Whether you’re managing the challenges of an autoimmune condition like some clients, simply trying to take charge of your mind and body for the new year, or struggling with stress management…I provide personalised guidance that empowers you to make sustainable changes.

From nutrition to mindfulness, I’m here to support you on your unique journey to better health and wellness, every step of the way.

#clientlove #transformationjourney #stressfreeliving #mindfulnutrition #stressfreeliving #successstory #selfcarematters #wellnessjourney #autoimmunehealth #begoodtoyou #healthyliving #medifoodbyfai

🥦💥 Food is love—but it’s also life in ev

🥦💥 Food is love—but it’s also life in every bite! The nutrients you choose today become tomorrow’s energy, focus, and glow. 🍓✨

Love yourself by balancing your meals right: ✅ Carbs = energy ⚡ ✅ Protein = muscle + repair 💪 ✅ Healthy fats = brain power 🧠

Cooking is self-care that goes beyond flavour. It’s science, health, and happiness on your plate! 🌟

Whether you’re cooking for family, friends, or just yourself, remember: you’re not just making a meal—you’re setting the tone and fueling the energy & vibe for tomorrow 😉

#foodislove #fuelyourbody #nutritionmadesimple #mindfulliving #mindfulmeals #nourishtothrive #medifoodbyfai #nutritionjourney #nutritionist #healthyeating #mynutritionstory #healthyfood

Today, let’s pause and recognize the unique way

Today, let’s pause and recognize the unique way stress impacts each of us.

Stress isn’t a one-size-fits-all—it can show up as a physical ailment, mental overwhelm, irritability, or even a sense of helplessness. From the daily demands of work and family to internal pressures and life’s uncertainties, stress touches each of us differently, shaping our thoughts, health, and even how we connect with others.

Stress awareness is about more than just acknowledging the struggle; it’s about finding ways to build resilience, normalize self-care, and support each other on the journey. Whether it’s through mindful moments, talking to a friend, carving out some ‘me time’ or addressing nutritional deficiencies, we all deserve space to nurture our well-being. 🌱✨

#stressawarenessday #takeabreath #mindfulliving #youarenotalone #mentalhealthmatters #stressnutrition #wellnesstips #stressbustingfoods #nourishtothrive #stressfreeliving #mindfulmeals #mindfulnutrition #nutritionhacks #medifoodbyfai

Did you know what you eat can make a huge differen

Did you know what you eat can make a huge difference in how you manage stress? 😌 Our bodies need certain nutrients to keep us calm, clear-headed, and resilient. Here are 5 that help support you in times of stress:

🥬 Magnesium – Found in leafy greens and seeds, it relaxes muscles and helps reduce cortisol (the stress hormone). 🐟 Omega-3 Fatty Acids – Essential fats in salmon and chia seeds that help stabilize mood and reduce brain inflammation. 🍳 B Vitamins – Vital for energy and mood regulation, found in eggs and whole grains 🍊 Vitamin C – This antioxidant, lowers cortisol levels and supports immunity. Found in bell peppers and berries 🌻 Zinc – This mood-stabilising mineral is found in seeds and shellfish, helping you stay calm and resilient.

Incorporating these nutrients is a natural way to support your body during stressful times. Which will you add to your next meal? 🌿✨

#stressnutrition #wellnesstips #mentalhealthmatters #healthyeating #stressbustingfoods #nourishtothrive
#stressfreeliving #nutritiontips #mindfulmeals #mindfulnutrition #nutritionhacks #mealprep #medifoodbyfai

Feeling stressed? Sometimes a simple change in wha

Feeling stressed? Sometimes a simple change in what you eat can make a world of difference. 🌎 Here are a few foods that can help support your mental calm and happiness naturally.

Did you know that some foods can help reduce stress? 🌞 Here are 3 that work wonders…

* Dark Leafy Greens (like Spinach & Kale) 🌿
* Rich in magnesium, which helps relax muscles and calm the mind. Try adding these to smoothies, salads or soups.

* Berries (like Blueberries & Strawberries) 🍓
* Packed with antioxidants that combat stress-induced inflammation. Perfect in yoghurt bowls or as a quick snack.

* Nuts (like Walnuts & Almonds) 🥜
* Full of healthy fats and B vitamins to boost energy and reduce mood swings. Great for an on-the-go snack.

Want more tips? Follow me for easy wellness hacks ☺️

#stressmanagement #stressmanagementcoach #stressmanagementtips #decreasestress #stressfreeliving #nutritiontips #mindfulmeals #mindfulnutrition #healthyliving #wellnesstips #nutritionhacks #mealprep #medifoodbyfai

✨ Client Success Story ✨ I love celebrating t

✨ Client Success Story ✨

I love celebrating the wins of my incredible clients! 🌟 Meet R.R, who came to me feeling stressed, low energy and pre-diabetic per their doctor and blood results. They were unsure of where to start when it came to prioritising health. Fast forward to now, and we’re thriving! 💪🏽🌱

Your health journey doesn’t have to be stressful—sometimes, you just need the right support to make it happen. 💫

Want to feel your best, too? Drop a ❤️ if you’re ready to start your journey!

#clientlove❤️ #transformationjourney #stressfreeliving #mindfulnutrition #successstory #prediabetic #prediabetesdiet #wellnessjourney #healthyliving #nutritionjourney #nutritioncoach #medifoodbyfai

🥥💧 The Power of Coconut Water: A Nutritionis

🥥💧 The Power of Coconut Water: A Nutritionist’s Take! 💧🥥

Coconut water is often referred to as nature’s sports drink—but its benefits go far beyond just hydration! Let’s dive into why this tropical elixir should be part of your routine: 👇🏽

💦 Ultimate Hydration: Rich in essential electrolytes like potassium, magnesium, and sodium, coconut water helps maintain fluid balance and prevent dehydration—especially after exercise or in hot climates. With 600 mg of potassium per cup, it’s even higher than a banana! 🍌

⚖️ Low-Calorie, Low-Sugar: One cup has only 45 calories and less sugar than most fruit juices, making it a great option for those looking to cut down on sugary drinks without sacrificing flavor.

⚡️ Natural Energy & Recovery: Coconut water contains natural sugars that provide a quick energy boost, but unlike processed energy drinks, it won’t cause a blood sugar spike and crash. Plus, its anti-inflammatory properties support muscle recovery after physical activity. 🏃‍♀️💪🏽

🌿 Rich in Antioxidants: It’s packed with antioxidants, which help neutralize harmful free radicals and reduce oxidative stress—keeping your cells healthier and potentially slowing down signs of aging. 🌟

🥥 Supports Digestive Health: With a small amount of dietary fiber, coconut water helps support digestion and regularity, while its natural enzymes (like catalase and phosphatase) aid in metabolism and nutrient absorption.

💧 Heart-Healthy: Thanks to its potassium content, coconut water can help lower blood pressure, improve heart function, and support cardiovascular health. Studies have shown that regular consumption can positively impact blood lipid levels! ❤️

Swap your usual sugary drink with this natural hydration powerhouse and feel the difference! 🌱✨

Tag someone who needs to add coconut water to their daily routine! 👇🏽

#coconutwaterbenefits #nutritionalfacts #electroltes #healthiswealth #guthealth #naturalhydration #nutritionfacts #wellnesswithme #nutritionist #medifoodbyfai

🥗 Friday Food Inspiration: Plan for the Week Ah

🥗 Friday Food Inspiration: Plan for the Week Ahead for 0 stress! 🍽️

This week’s menu is packed with flavour and nutrients for a little Friday inspiration: 2 proteins | 1 veg |1 complex carb💪🏽:
🥩 Lean Beef Kebabs for that extra protein punch & B12 push 🍗 Seeded Chicken Schnitzel – crispy, juicy, and oh-so-satisfying with omega 3 - a staple in my freezer  🍛 Kidney Bean Curry – plant-based protein for the win & a complex carb 🥬 Kale Sabzi – nutrient-packed greens to keep you energised 🌱

✨ 2 proteins, 1 veg, 1 complex carb – all prepped in a breeze to fuel your busy week ahead! 💥 Who’s ready to crush the meal prep game? 🙋‍♀️

👉 Tag me when you try it! #fridayfoodinspiration #batchcook #mealprepinspo #healthyeats #proteinpower #easymeals #mealprep #stressfreeliving #healthyliving #medifoodbyfai

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