SweetReads

medifoodbyfai

Nourish Your Body. Feed Your Soul
🍏 Personalised Nutrition
👩🏽‍🎓 DipCNM | mBANT | CNHC | ANH
👇🏽 Click here for your free Macro Cheat Sheet

✨ 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

Feeling a cold coming on? 🤧 Don’t worry, I’

Feeling a cold coming on? 🤧 Don’t worry, I’ve got just the thing! 💪

My go-to cold-fighting tea is packed with immune-boosting, anti-inflammatory ingredients that’ll help you recover faster and feel better in no time.

✨ Ingredients You Need:

🍵 Hot water or herbal tea (like chamomile) – for warmth and soothing effects.

🌿 Fresh ginger – reduces inflammation and clears up congestion. Find out more here: https://www.youtube.com/watch?v=EseKwAhGbSw

🧂 Turmeric + black pepper – the dynamic duo to supercharge your immune system with turmeric’s anti-oxidant and anti-inflammatory effects. Find out more here: https://www.youtube.com/watch?v=Yi46m6Kysbs

🍯 Honey – its antibacterial properties soothe your throat and calm that stubborn cough.

🌶️ Cayenne pepper – (capsaicin is the active compound is an anti-inflammatory & analgesic (pain-relieving) which can help soothe a sore throat, relieve congestion & boost circulation.

Make this next time you’re feeling under the weather, and tag someone who needs it too!

💛 Stay cosy, sip, and feel better fast!

#coldremedy #immunityboost #naturalremedy #gingertea #fightthecold #healthylivingtips #wellnesstips #nutritionhacks #stressfreeliving #manflu #healthiswealth #turmeric #medifoodbyfai

Feeling stressed? 🌪️ Take a moment to pause

Feeling stressed? 🌪️

Take a moment to pause and ground yourself with these simple techniques. 🙌

Stress can sneak up on us, but with a few quick grounding exercises, you can bring yourself back to the present and calm your mind. 🌿✨

✨ 5-4-3-2-1 Method: Engage your senses.
✨ Deep Breathing: Slow, mindful breaths. (4-4-6)
✨ Feel Your Feet: Reconnect with the earth beneath you.

Take a few minutes to reset—your mental health is important! 💆🏽‍♀️💖

#GroundingTechniques #Mindfulness #StressRelief #MentalHealthMatters #CalmMind #SelfCare #StressLess #WellnessJourney #YouGotThis #TakeAMoment #HealthAndWellness #MindfulMoments #medifoodbyfai

🌟 Start Your Day Right! 🌟 Kick off your mor

🌟 Start Your Day Right! 🌟

Kick off your mornings next week with these delicious and nutritious breakfast meal prep ideas! From creamy overnight oats to fluffy banana muffins, prepping your breakfasts in advance makes it easier to stay on track and enjoy something sweet! 🥄

#healthybreakfast #mealprep #breakfastideasforkids #nutrition #healthyeating #foodprep #instafoodie #nutritionists #tipsforbreakfast #medifoodbyfai

Why I Recommend Smoothies to My Clients! 🥰  S

Why I Recommend Smoothies to My Clients! 🥰
 Smoothies have been my go-to for a quick, easy, and super nutritious boost. (Although as the cold weather kicks in I may need to swap to soups).

They’re such a simple way to pack in fruits, veggies, and all the good stuff without much effort! 💚

Here’s why they’re a game changer: ✔️ Full of vitamins and antioxidants ✔️ Great for digestion and gut health ✔️ Give me that natural energy boost ✔️ An easy way to get more greens in 🌱 ✔️ Plus, they taste amazing!

Here’s a recipe for one of my favourites which is also a total de-stressor and a great way to glowy skin…

- 1 medium beetroot (peeled and chopped)
- 🍎 1 small apple (or half a large one)
- 🍌 1/2 banana
- 🥬 Large handful spinach
- 🥥 1/2 cup coconut water (or plain water)

Why Beetroot?
- Supports Mood Regulation: Beetroot contains folate (vitamin B9), which is important for brain function and the production of serotonin, a neurotransmitter that helps regulate mood. Adequate folate levels are linked to better emotional health.
- Improves Blood Flow: The nitrates in beetroot increase circulation to the brain, helping reduce mental fatigue and making it easier to cope with stress.
- Fights Oxidative Stress: Beetroot is rich in antioxidants that protect your body from stress-related damage.
- Promotes Relaxation: Beetroot contains (a little) magnesium, which helps relax muscles and calm the mind (although the spinach certainly helps the magnesium levels!)

#smoothielove #heathyhabits #nourishyourbody #smoothietime #destress #nutritionist #nutritionjourney #medifoodbyfai

🍽️ Meals I’ve Been Loving Lately 😋 From

🍽️ Meals I’ve Been Loving Lately 😋

From vibrant salads to cosy comfort food, here’s a peek of the delicious meals that have been keeping me fueled and feeling great! 🌟

Whether it’s a quick snack or a hearty dinner, I’m all about balance, flavour, and nourishing my body. 💪🏽✨

Each plate is a little different, but the goal is always the same: tasty, nutritious, and simple! 🍴 What’s been your favourite meal lately? Drop it in the comments! 👇🏽

#whatieatinaday #healthyeating #nourishyourbody #mealinspiration #balancedmeals #wellnessjourney #healthcoach #medifoodbyfai

3 Simple Mindfulness Practices to Stay Balanced Al

3 Simple Mindfulness Practices to Stay Balanced All Day ✨

1️⃣ Morning Grounding (1-2 min):
* How-to: Find a quiet spot, sit comfortably, close your eyes, and place your hand on your belly. Inhale deeply through your nose, feeling your belly rise. Exhale slowly, feeling your belly fall. Repeat this for 5 slow, mindful breaths.
* Why it works: Deep breathing activates your parasympathetic nervous system, which calms your body and reduces stress hormones like cortisol. Starting your day with grounding helps set a calm, focused tone, rather than rushing into stress. Visualizing your goals adds clarity and motivation.
* ✨ “Ground your morning with calm intentions and set the tone for a peaceful, productive day”.🌱

2️⃣ Midday Body Scan (2-3 min):
* How-to: Close your eyes and begin to mentally scan your body from head to toe. Focus on each body part, noticing any tension or discomfort. As you breathe out, imagine releasing that tension. Once you’ve scanned your body, stretch any areas that feel tight or tense.
* Why it works: This technique increases body awareness, allowing you to release physical tension that builds up throughout the day, especially when working or sitting for long periods. A midday pause for a body scan helps reset your energy and prevents stress from accumulating.
* “Take a moment to reconnect with your body. Release tension and refresh your mind”.🌸 (Yes this was me in my kitchen!)

3️⃣ Evening Gratitude Pause (2-3 min):
* How-to: Either write down or simply reflect on three things you’re grateful for at the end of your day. These can be small moments, like enjoying a quiet cup of tea, or bigger accomplishments. Focus on how those moments made you feel.
* Why it works: Practicing gratitude rewires the brain to focus on positive experiences, which improves your mood and overall mental well-being. It also reduces the focus on stress and worries, helping you end the day on a positive note, ready for rest.
* ✍🏽 “End your day with gratitude and reflection, letting go of stress and inviting peace into your evening”. 🌙

#mindful #mindfulness #bodyscan #deepbreathing #mindset #groundingtechniques #parasympatheticnervoussystem #gratitudeattitude

Sharing one of my favourite go-to meal prep recipe

Sharing one of my favourite go-to meal prep recipes: marinated fish that’s bursting with flavour! 🐟🍋

With a simple blend of herbs, spices and citrus, it’s an easy, healthy dish that you can prep ahead and enjoy without the stress. (I marinated it fresh and froze for later).

Ready to try it yourself? Recipe in comments! 🌿🍽 #RecipeShare #marinatedgoodness #healthyeats #easymeals #mealprep #batchcooking #medifoodbyfai #stressfreeliving

Last night’s dinner was inspired by the vibrant

Last night’s dinner was inspired by the vibrant flavours of Morocco! 🌿🍋

Spices like cumin and turmeric brought warmth, whilst veggies, lean protein, and hearty grains made it as nutritious as it was delicious.

Packed with antioxidants and wholesome ingredients, this meal was a perfect way to nourish our bodies and enjoy rich, aromatic flavours.

🌶🍗🥗

#moroccaninspired #healthyeats #nourishyourbody #foodie #familydinnerideas #nutritious #nutritionist #medifoodbyfai

Batch cooking = stress less, eat better and savour

Batch cooking = stress less, eat better and savour all the flavour 🍽️✨

I love prepping simple, healthy meals that let me stay in control of what I’m fueling my body with. Batch cooking makes my week a breeze, giving me delicious, nutritious meals without the stress and hassle of cooking every day. Plus, knowing you’ve got nutritious options ready to go? That’s a win! 💯

This week I’ve prepped all my protein and will be adding salads and cooked veg as I go along.

#batchcooking #mealprep #healthyeating #easyrecipesathome #easyrecipe #foodie #nutrition #nutritionist #mynutritionstory #stressfree #medifoodbyfai

Consistently adding turmeric to my morning routine

Consistently adding turmeric to my morning routine has made a huge difference in how I start my day.

Drinking turmeric on an empty stomach aids digestion, supports liver detoxification, and boosts your immune system. Its active compound, curcumin, is a natural anti-inflammatory and antioxidant, helping reduce bloating and improving gut health. Plus, it helps balance blood sugar levels, which can keep you energized throughout the day. 🌿✨

How:
Add 1/2 tsp turmeric, a dash of black pepper and pour in half a cup of hot water. 😊

Add this simple habit to your routine for a healthier, more vibrant you!

#TurmericBenefits #HealthyHabits #MorningWellness #NaturalHealing #healthylifestyle #nutrition #medifoodbyfai

Hey everyone! 👋 It’s been a while since I’

Hey everyone! 👋

It’s been a while since I’ve been active here, so I thought it was the perfect time for a little reintroduction and to share a quick recap of my summer! I’m Fai and I’m excited to reconnect with you all.

* ✨ A Bit About Me: - I’m a registered Nutritionist and founder of MediFood® by Fai.
- I work with clients to create truly personalised health plans that actually work.
- I’m a huge foodie who loves both eating and cooking! I’m especially passionate about creating healthy dishes that don’t compromise on flavour.

* 🌞 Summer Highlights: This summer was a whirlwind! Here are a few of my favourite moments: - Conquering my fear of heights and paragliding off a mountain, 1600 metres high (whilst watching my 5yo do it like a pro!) - Crafting fresh recipes and preparing a weekly feast of delicious food, where my kids join in the fun and the belly laughs don’t stop - Accepting organisation is the key to bringing balance in my life and saving my sanity

* 🌟 What’s Next & What to Expect: - I’m excited to share some up and coming global adventures
- Healthy recipes that are packed with flavour and perfect for batch cooking!
- More tips on stress management (also check out my YouTube channel)

Thanks for sticking around and following along! I’m excited to share what’s next and would love to hear about your summer too! Drop me a comment or DM to catch up 😊

#nutrition #nutritionjourney #summer2024 #summervibes #foodstagram #foodpics #whatsnext #medifoodbyfai

Taking some time out (with my mini-mes) to be imme

Taking some time out (with my mini-mes) to be immersed in nature to practice mindfulness 🌳. It’s amazing how a little fresh air and ‘quiet’ time can refresh the mind and soul. This is one of my go-tos for stress management and relaxation—nothing beats the calming effects of nature…even if you’re with the kiddos a (‘peaceful’) walk can help you all press reset. 🌞✨

For more ways to relax and practice mindfulness, check out my dedicated channel:

https://www.youtube.com/channel/UCB9ZHJAgGXKQRBVXb04eZIw

#NatureWalk #Mindfulness #SelfCare #FreshAir #NatureLovers #MentalHealth #Wellbeing #StressRelief #Relaxation #Into the green #Wellbeing #healthcoach #nutrition #nutritionist #mynutritionstory #medifoodbyfai

Load More Follow on Instagram

× How can I help you?