Riverland Nutrition Coaching in Renmark South | Business service

Riverland Nutrition Coaching

Locality: Renmark South

Phone: +61 457 302 283

Address: Twenty Eighth Street 5341 Renmark South, SA, Australia

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25.01.2022 5 of our favorite pasta recipes... watch and get hungry

25.01.2022 Getting back to nutrition basics So often I see clients who are confused, stressed and overwhelmed about where and how to start on their nutrition journey. Here is a quick little video to show you that making change doesnt need to be as complicated as we make it

24.01.2022 Lets talk soup - Im slightly obsessed! . As we get into the thick of winter season, the temperature has dropped the days are shorter and all I feel like is something to warm my bones!! . My winter staple is always SOUP , I tend to get obsessive and soup is what I want for breakfast, lunch and tea! Best thing is, its so damn good for you, I can have it all, as Im flooding my body with so much goodness ... . vegetable-based soups are a great option nutritionally as they combine a high nutrient density with a low energy density this means that we get lots of key nutrients including vitamins and minerals for relatively few calories. At a time where foods with a high-energy density and low-nutrient density such as white bread, snack foods, sugar-based drinks and high-fat fast foods dominate our intake, a low-calorie option that fills us up is a much better option for optimal health . Nutritionally soup is so beneficial at preventing illness as the nutrients found in vegetables including many water soluble vitamins such as vitamin B, C, K as well as dietary fibre and a range of minerals, also helps to regulate the digestive tract and ensure that we get the number of key nutrients we need each and every day. . Adding things like turmeric, ginger and bone broths to your soups have great anti inflammatory and amazing gut health properties which will help you feeling light, relaxed and calm . Who doesnt want the comfort of warm soup with a fresh organic rustic home baked rye or sourdough loaf (see Flour and Spice Home made breads she is amazing) gives me all the warm safe feelings of family . In addition to this, eating soup has an extra benefit from a weight and fluid retention perspective; soups that have a base of leeks, onions and celery are also particularly high in the mineral potassium. As potassium helps to bind excess sodium, it helps to rid the body of excess fluid. As many of us carry fluid and regularly feel bloated thanks to a high-salt diet and a lack of activity, dropping as little as 500g of body weight after a few vegetable soups, even if it is just fluid can make us feel lighter and leaner instantly. See more

23.01.2022 Changing your focus from weight loss to health, may not only give you a break from the sometimes toxic relationship we can have with the scales, but it also gives you freedom and power over your nutritional choices. By shifting your focus from calories to nutrients you are giving yourself and your family the most amazing gift.....health

23.01.2022 Nutrition After Baby - when your just too bloody tired to eat!! Along with your new wonderful, amazing (exhausting) new 24-hour job you barely have time to change your clothes, shower, or think about anything that's not baby related! Your covered in vomit, haven't showered in a week and are living off coffee!!! It's natural to be completely focused on what needs to be done, and completely unfocused on your own needs like your nutrition or what to eat post baby! So many of ...Continue reading

23.01.2022 Heres the thing..... ARE YOU REALLY READY? Lately I have been sitting back observing, reflecting and thinking about how and what I could do better as a coach ... How could I serve my clients better? How could I get them better results? Having my own coach and reflecting on my own journey it then dawned on me....are they really ready? I know for a long time I personally flip flopped around from one program to another. Jumping on one challenge to the next, changing coaches, changing gyms until I realized.....I just wasnt ready yet! Ive seen the same cycle happen with past-clients, I see them join and re-join gyms, jump from my nutrition programs to someone elses and at first I took it personally...have I failed them? Until again I realized, they just werent ready yet. Making change is hard, being consistent is hard, staying focused on a goal is hard....and staying where we are is hard BUT you need to be ready to make change BEFORE change will happen. It dosent matter what gym program, what nutrition plan, what style of coaching you choose; ultimately at the end of the day its YOU that needs to be ready to commit. So if you are one of those people who tried a program and it was shit or you didnt get results you need to really sit down and re assess your goals, your commitment and ask yourself am I really ready yet? #keepingitreal #realtalk #somegetresults #somedont #whoputintheeffort #beconsistent #stopmakingexcuses #makechange #nutrition #nutritioncoach

22.01.2022 From banana peels to broccoli stems, Chef Max La Manna doesn’t waste anything. Plus, why Chef Carla Hall is all about mac and cheese and giving back for Thanksgiving! Special thanks to: https://instagram.com/maxlamanna/

21.01.2022 Easy vegan dinners to make at home on any night!

20.01.2022 Who else is craving warm fudgy chocolatey thanngs... #brownies #chickpeas #youcanstillhavedessert #nutrition #riverlandnutrition #riverlandnutritioncoaching #nutritioncoach

20.01.2022 Do you attach guilt with eating out, catching up with friends or eating off plan? Social occasions can often leave people riddled with guilt and living in fear that one slice of cake is going to undo all of their good work overnight! Being able to switch your mindset from a negative to a positive approach, gives you enjoyment and freedom to live and enjoy all the things ... Living life to the fullest is all apart of having a balanced lifestyle. Enjoying a meal out, a few drinks with friends or sharing a pizza completely guilt free whilst being present during these moments, and grateful for time spent with friends and family. You can still get results and enjoy life guilt free. You can fit most indulgent meals or special treats into your calories and macros, whilst maintaining your results and not ruining any progress once you learn how. Also EVERY day is an opportunity to start afresh, and get back into it! Just like one workout wont get you results, one meal wont ruin all your results! Be kind to yourself, be present in moments of happiness. Enjoy life and understand you can always get back into it the next day

18.01.2022 Gyms might be closing, but we certainly don’t have to have a repeat of the March covid blowout that many of us experienced. We got this! You got this! First time round was a scary, emotional time and for many, that meant COMFORT eating!! You can still remain on track at home when obstacles seem to stall our progress or make our goals seem out of reach! ... Remember, results can come from diet alone!! Keep active, eat a balanced diet, being mindful of how much you are eating...and if all of this seems to much to bare at the moment, contact us for a yummy personalised meal plan ready for you to prepare and stay on track at home #riverlandnutrition #dietiskey #nutritioncoaching #healthymindset #stayontrack #covid #wegotyoucovered

18.01.2022 Todays pantry recipe is one pot Creamy Chicken, mushroom and Broccoli This dish is so quick and easy and it is ALWAYS a favourite with the kids. Serve on some rice or pasta or with a serve of mash and extra veg. ... Video recipe on my story! Enjoy #pantrychallenge #quickandeasy #realfood #delicious #nutrition #riverlandnutrition #nutritioncoach

16.01.2022 To eat is a necessity but to eat well is one of the highest forms of self respect. This can be achieved as soon as your next meal! Challenge: Every time you eat it is an opportunity to nourish yourself. Respect yourself enough to fill your body with the proper building blocks for a long and enjoyable life. ... What is one small shift you can make to your nutritional habits that today? Eat your way toward a thriving life one bite at a time. Recall this mantra for added motivation: The food I eat nourishes my body and life. I deserve the self-loving act of caring for my health, for me, for today and for my future.

16.01.2022 For every day of the week next week, I am going to be running a recipe challenge. Using ingredients that you already have in your fridge or pantry, I will create a delicious recipe for you! Pop some ingredients in the comments below and I will make a new recipe to share with you, showing you just how easy and simple it can be to whip up a family friendly meal Ok lets go! Challenge me ... #healthymealchallenge #newrecipeeachday #nutrition #familyfriendly #riverlandnutrition #riverlandnutritioncoaching #challengeme

15.01.2022 Here is another of my favourite warm weather recipes to get me through those cold nights, but also satisfying my cravings for comfort HEALTHY APPLE CRUMBLE INGREDIENTS:... 6 portion(s) Apple filling: 350 grams Apples, cored and quartered, eg Granny smith (3 large or 4 smaller) 1/2 teaspoon ground cinnamon 100g grams water, Approx Crumble: 30 grams Almonds 80 grams Walnuts (or pecans) 20 grams Desiccated Coconut, Try to source without preservatives 50 grams Oats 60 grams Raw Honey METHOD: 1. Preheat oven to 160C. Thinly Slice or Chop apple, sprinkle with cinnamon and add water. Cook in microwave for 5 minutes, Add another 2 minutes if they need to soften more. Add to oven proof dish. CRUMBLE: 1. Chop or blitz almonds in a blender for two short seconds. 2. Add walnuts. Chop another 2 seconds. Check consistency and chop a second or 2 longer if a finer crumble is desired. 3. Add coconut, oats and drizzle honey evenly around the top of ingredients. Combine for about 20 Seconds, in bowl. 4. Layer crumble ontop of apples 5. Cook in oven for about 15 - 20 minutes until gently browning. 6. Serve with Greek Yogurt, Vanilla Halo Top or low fat ice cream and enjoy! Note this is also amazing as a healthy as a breakfast hot with Greek yogurt during winter with the left overs xx

15.01.2022 I am absolutely obsessed with sourdough at the moment!! Along with the cooler weather and the self isolation rules in place I have really enjoyed getting back into the kitchen slowing down and making wholesome meals such as hearty stews and soups accompanied by crunchy hot buttery slices of sourdough!! How many of you have been warned in the past that you should cut bread out of your diet because its full of carbohydrates that will make you gain weight, and is bad for you...r health? Sooo many of my clients come to me absolutely terrified to touch bread, however If youre a bread lover, like me sourdough bread may be for you. Sourdough breads health benefits make it an excellent and healthy bread choice (obviously like all things in moderation). Its top benefit? Sourdough bread has a low glycemic index and can help keep your blood sugar and insulin levels lower, which can prevent insulin resistance and diabetes. The fermentation process involved when making sourdough has been proven to be beneficial for good gut health due to beneficial bacteria. The long fermentation process releases nutrients such as iron, zinc, magnesium, antioxidants, folic acid and other B vitamins. The natural way this occurs allows our bodies to process them more easily, also making it a great choice for those who may be sensitive to gluten! Gluten is a simple protein that is found in grain cereals such as wheat, barley, rye and spelt. Many people have had to remove gluten from their diet due to gluten sensitivity, however the long fermentation process involved in making sourdough also breaks down the gluten, so those who report sensitivity to commercial bread may find that eating sourdough is a much easier for them to tolerate and digest, making enjoying bread once more something people can look forward too

14.01.2022 Reflection post that I wrote for our nutrition group 3 years ago. Still so relevant! Today I made poor nutritional choices....and that's ok. Traveling to Adelaide with a newborn and a five year old, so that I could be with my mum after surgery took its toll. I was tired I was emotional and I didn't have the energy to make great decisions. I wanted comfort and I wanted convenient so I fed my son maccas for breakfast and I ate that salted caramel mars bar on the way home to get... me through. My brain wanted that sugar hit, that rush of endorphins that would allow me to get through the drive home. And I told myself that it was ok.... because it is! Because most of the time I make great choices, and sometimes we do what we can to get through the day! My mum has recently been diagnosed with a fatal illness, not Parkinson's as we first thought. After losing my dad 9 years ago to a brain tumor the thought of nursing another parent through an illness is overwhelming. The thought of not having parents to watch my kids grow even more heartbreaking. We should all be able to capture images like below for our albums. Our children should be able to grow up worshiping their grandparents like I did. The beautiful bond should be their right. But as I'm driving, sugar high hitting my tired brain my thought are darting through memories and reflection and it leads me back to one thing......nutrition. How could nutrition have made a difference to my dad and to my mums health? Would it have affected their prognosis and diagnosis? How can I ensure I do everything I can to save my kids from experiencing the pain me and my sisters are experiencing? We know so much now that we didn't before. We know the long term health effects of processed foods, high sugar diets, aspartame etc. my parents grew in an era where coke was cool, smoking was cooler and everything came in a packet. Health effects weren't considered or known. Knowing what we do now why aren't we all asking ourselves one question every time we need to make a choice about what to eat.....what do I need to eat to be healthy today? What do my kids need? Have I had enough fruit? Veg? Have I given myself enough nutrients to be healthy today? To fight disease? To fight illness and prevent it? I am dedicating the rest of my life to ensure I can help others make better choices. To ensure those around me are informed on how to make a difference to themselves and their children. So that they don't need to experience the pain of losing people so close to them, or at least take comfort in knowing they did all they could to prevent it xx

13.01.2022 Cheesy Italian Pasta and Chicken is so easy that it just about cooks itself! https://www.theslowroasteditalian.com//one-pot-cheesy-Ital

13.01.2022 A word on hormones You can calculate calorie intake You can calculate macros You can weigh & measure your food ... But your metabolism isnt just a calculation Your hormones arent simply a formula Understand that your body composition has a hormonal component, and the hormonal component is most important for long term maintenance. Your insulin, leptin levels, testosterone, esteogen, your cortisol...ALL of these hormones influence how your body partitions nutrients, burns and stores fat & functions on a day to day basis. Changing your body composition takes time because you are adjusting your bodys entire hormonal cascade. This is not an immediate process; nothing in biology is. And really...the body only cares about one thing your survival. The body has no idea if youre in a calorie deficit because you want to improve the way you look. Or if you if a deficit because you no longer have access to sufficient amounts of food & are at risk of starvation So with survival being its top priority your body responds the same way for both scenarios: by doing everything it can to stop that deficit from existing. Some common problems include Increased hunger & appetite metabolic slowdown negative hormonal changes (involving leption, testosterone, cortisol, thyroid etc) all of which affect each other. muscle loss strength loss reductions in performance & recovery poor sleep quality increased awareness of food and more. And if you dont listen to your body & work WITH your hormones & metabolism you will burn out because your body always wins. Unless you can keep it in a happy hormonal state One good way to do this is by introducing refeed days into your plan by eating in a surplus one day every week or fortnight. The surplus will then send an all clear, everything is fine, theres enough food signal to your body. And this fed signal then shuts off the internal alarms & reverses the adaptive survival mechanisms. Remember you only have one life, one body, one endocrine system... and once these things get screwed up it can be near impossible to get them back to normal again! Look after your health! Its your most valuable possession. Libby westcombe

13.01.2022 Lets talk mindful eating How often do you sit down to a meal or wolf down a snack without even realising you have eaten the whole thing? We live in such a fast paced era, we are always soo busy, there is always a million things to do! We eat in front of the TV, laptop, computer, ipad, with our phones in our hands and fork shoveling food in the other ... We have lost the simplicity of really sitting down and enjoying our food! being mindful of the smell, the taste, the feel, savouring every bite When we fail to take time to eat mindfully, taking time to chew our food, our digestion is compromised. Our Digestive process starts from the moment we see and smell our food. This visualisation and smelling process stimulates the production of saliva . The saliva contains enzymes that help our food to break down and our stomach then starts to secrete acids and enzymes preparing for our food for digestioin. it is important for so many reasons that we allow this process to take place When we slow down and really savour a meal we feel satisfied after eating which in turn reduces the risk of overeating. It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most peoples meals dont even last that long Eating mindfully is one of the simplest yet most powerful things you can do to improve your gut health. allowing the natural digestion process to occur and ensuring that our body really breaks down the food as it is designed allowing nutrientd, vitamins and minersls to be delivered throuout your body Try really making each meal a celebration. Look, feel and taste your food. Be thankful and mindful of what you are eating Talk about your food with your children, start making them aware of the importance and purpose of food Yes it is there to feed us when we are hungry but what is your purpose of food?? Enjoyment, Culture, Celebration, to nourish, to fuel activity, to comfort? Trying to slowdown whilst eating is a great stepping stone to improving your overall health

11.01.2022 Day 1 - Chickpea, pumpkin and cauliflower curry I made this one with blade steak but you could also make it with chicken or for a vegan option remove the meat altogether and throw in some eggplant or extra veg For the video recipe watch our insta or Facebook story ! Enjoy

10.01.2022 Food isn’t just just about providing our body with energy, food isn’t like medicine...it IS medicine. What we eat speaks to every single cell in our body. What we choose to eat will determine how well our bodies function. Think of it as feeding, loving and watering your plant. You aren’t going to pour sugar, and crap all over your plant and watch it flourish eventually it will become diseased and die...read that again

07.01.2022 Start where you are, with what you have, do what you can. One of the most common things I see as a coach is women who have come to me, defeated after repeatedly ‘failing’ to stick to a diet, or excercise program because it was too hard. The pressure people put on themselves to go all in, is just too much. They sign up for six days a week at the gym, boring strict meal plans and then feel like a failure when they don’t stick to the plan. ... The most successful clients I have had are the ones who have realistic goals. If walking is all you can commit to and be consistent at it. Then walk 10,000 steps every day. Create a meal plan based around foods you enjoy (including treats) and you will stick with it. Look at creating positive change one day, one week at a time not months ahead and before you know it your half way there!!

07.01.2022 On cold rainy wintery days who else craves comfort Well here is a recipe to a family classic, designed to help you keep track of your goals but also have those wonderful warm meals you and the entire family can enjoy Zucchini, eggplant and Mince Lasagna... Ingredients for 4 large serves: LASAGNA SHEETS 4 large zucchinis and 2 eggplant sliced SAUCE: 300g of extra lean beef mince or turkey mince or even lentils if you want to keep it vegetarian 375g of roasted garlic with chunky tomato and onion sauce from Leggo's Garlic clove, finely chopped HIGH PROTEIN BECHAMEL SAUCE 250g of cottage cheese 250g of plain greek yoghurt 100g Bega 50% reduces fat shredded cheese Garlic powder, onion powder and salt to season, to your liking TOPPING: 50g of reduced fat cheese, shredded Method: 1. Finely slice the zucchinis and eggplant lengthwise, to create the lasagna sheets. Remove as much moisture as possible by placing them on a clean tea towel, cover them with another tea towel 2. Heat a non stick pan. Spray some olive oil. Add garlic garlic and cook until slightly brown. Now add the mince and cook until cooked through. Use a spatula to break the mince into smaller pieces. Now add the pasta sauce and let it simmer for 3-5 minutes. Season with salt and pepper to your liking 3. To make the bechamel, simply mix all the bechamel ingredients and season to your liking. This bechamel is quite thick, if you want it runnier, then add more yoghurt and less cottage cheese. PUT THE LASAGNA TOGETHER: 1. pre heat oven at 180c/380f 2. Heat a pan and cook each side of the zucchini for 30 seconds just make them soft 3. In a Lasagna baking dish, add a bed of zucchini sheets, followed by a bed eggplant and a bed of mince and bechamel. Repeat as many times as required. 4. Now top up the lasagna with the 50g of cheese. Bake for 25-30m. Remove from the oven carefully and ENJOY

06.01.2022 Why Fad Dieting could be making you gain weight not weight loss long term; A fad diet is an eating plan that becomes popular quickly. Fad diets often promise dramatic, unrealistic weight loss results. Many are designed to take advantage of people's willingness to "try anything" to lose weight, look and feel better, and reduce their risk for weight-related health problems, such as heart disease, diabetes, metabolic disease and other health conditions. Many fad diets become p...Continue reading

06.01.2022 THE FACE BEHIND THE BRAND Hello and welcome Ive noticed quite a few new likes on my pages lately so I thought it may be time for those of you who dont know me, for me to introduce myself ... My name is Sue-Ellen Bredl and I am a born and bred Riverland girl. My Dad owned the local zoo and I had an extremely happy childhood growing up in the Riverland surrounded by family and lots of furry friends I am a mother of two beautiful children and Im extremely passionate about all things health, fitness and nutrition. My Nutrition journey started.. a while after the family tragedy of losing my father to brain cancer and more recently my mother being diagnosed with a terminal debilitating illness. Losing two of the loves of my life and watching their bodies slowly fail them I have become extremely passionate about learning exactly how nutrition can help to ease symptoms and perhaps prevent my kids having to suffer what me and my sisters and my parents have. Along with always being quite active in the gym and wanting to pursue a dream of competing in body building I decided to follow my passion and study Nutrition. I am a certified nutrition coach, after completing my certification with the Australian Institute of Fitness. It has become my passion to help inspire others and taylor healthy balanced personal meals plans that fit in with your lifestyle and works for YOU, so you can start living your best life, feeling positive, energetic and happy. You are the best investment you can ever make. Your health, feeling well, energetic and happy from the inside out really is everything, and you deserve it!! Thank you for taking the time to learn a little about me

05.01.2022 Making nutritional changes, whether it be for your health or for weight loss is a journey. Along this journey you are going to learn so much about yourself. Dont expect to see a change overnight...because it just doesnt work that way.... Youre here for the long haul, this is a new lifestyle. Be different to those who come into this for a quick fix - quick fixes are just that...they dont last and neither do the results. This lifestyle change, this work that you do now for your health, for a longer life...will last forever

05.01.2022 Who else loves Eggplant!! Such a great substitute for a meat free meal too

04.01.2022 Hungarian Goulash with Pasta Now this is a recipe very close to my heart Growing up with German, Hungarian heritage this was a weekly dish in our household and it is def a family favourite, and a requested dish from family friends when they come for dinner. ... So easy to make, with minimal ingredients. A winter fave Recipe added to my story and highlights, enjoy

03.01.2022 Today Im making up a batch of delicious bone broth! If you have never tried this, I urge you to give it a go....thank me later Bone broth has traditionally been used medicinally throughout history around the world due to its many healing benefits. The practice of boiling bones and cartilage from animals has been used in order to not only make use of the entire animal, but also to release an amazingly powerful mix of micro nutrients, amino acids, antioxidants, and mineral...s. The immune-boosting broth provides a superstore of nutrition that assists the healing process when sick as well as aiding in the prevention of illness. Bone broth has many benefits such as; * rich in gelatin, which aids in digestion * contains beneficial amino acids: * proline key component in tissue repair * glycine aids in liver detoxification * heals and strengthens connective tissue * helps you produce hydrochloric acid which aids in proper digestion * contains collagen, which nourish the skin, joints, hair and nails * full of vitamins A, D, and K which are healing to the gut and intestinal tract * full of minerals especially calcium, magnesium, and phosphorous, which are essential for bone health Bone broth is amazingly versatile and can be kept in the freezer in ice cubes to replace store bought stock, making it an amazing addition to soups, stews, curries or like me you can sip on it throughout the day in cooler weather making it a delightful way to curb hunger cravings, whilst at the same time keeping you healthy! Win win!! Give it a try. I grab a heap of bones or chicken carcasses from my butcher, chuck it in the slow cooker with 2 Organic carrots, 1 head of organic garlic (no need to peel any vegetables just chuck straight in), head of celery including leaves, 1 organic onion, 2 tablespoons of apple cider vinegar, 1 bay leaf, a couple sprigs of thyme and parsley and some sea salt. Simmer in the slow cooker for approx 18 hours (or as long as you like longer better) then strain broth through a cheesecloth or a strainer and enjoy!!

03.01.2022 EATING BEFORE TRAINING A question I am constantly asked around the gym is should I eat before I train and what should I eat Answer - Yes you should always try and eat something before a workout so your body has enough fuel to power through your workout ...Continue reading

02.01.2022 As winter approaches so does the increase in winter related illness Winter is the perfect time in boost your immunity by incorporating a wide variety of vegetables into your diet There are so many ways to incorporate more veg into your day, especially whilst we crave those warm comfort foods such as soups and stews during winter... Did you know most Australians eat only about half the recommended quantity of vegetables per day? There is strong evidence that for each serve of vegetables eaten each day the risk of coronary heart disease is reduced even further Vegetables, including legumes/beans are nutrient dense, low in kilojoules, and are a good source of minerals and vitamins (such as magnesium, vitamin C and folate), dietary fibre and a range of phytochemicals including carotenoids Eating vegetables provides many health benefits people who eat more vegetables and fruits as part of a healthy diet are likely to have a reduced risk of winter illness and long term some chronic diseases Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.) Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, beet greens, legumes and beans such as soybeans, lima beans, spinach, lentils, and kidney beans Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer cals. Eating a diet rich in vegetables and fruits as part of an overall healthy diet reduces risk for heart disease, including heart attack and stroke Eating a diet rich in vegetables and fruits as part of an overall healthy diet can protect against certain types of cancers Diets rich in foods containing fiber from vegetables and fruits, reduces the risk of heart disease, obesity, and type 2 diabetes Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and also reduce the risk of developing kidney stones and help to decrease bone loss Eating more vegetables helps with weight loss as it leads to a lower calorie intake whilst keeping you full

02.01.2022 Honestly if you have a slow cooker and dont use it, you are missing out BIG!! Such an easy way to create amazing delicious nutritious meals the entire family will love, especially as these cool autumn nights roll in #autumnfood #slowcooker #familyfood #comfortfood #nutrition #riverlandnutritoncoaching #socosy #addsomesourdoughormashedpotato

01.01.2022 Tonight video recipe is Mediterranean chicken bake! This is one of my challenge recipes and has always been a hit! Such an easy meal but super impressive and packed with flavour! ... Give it a try recipe in my story. #mediterraneanchickenbake #delicious #thisoneisafave #nutrition #riverlandnutrition #riverlandnutritioncoaching #nuutritioncoach