Vitonika

31/10/2026

26/10/2026

🎃 PUMPKINS 🎃
MORE THAN JUST A HALLOWEEN DECORATION!

Did you know that pumpkins are packed with nutrients that support your health? And they’re far too good to be enjoyed just once a year!

🧡 Here are 5 reasons to love pumpkin:

🎃 1. Good for your eyes
Pumpkin is rich in beta-carotene, which your body converts into vitamin A. This vitamin helps maintain normal vision and supports your immune system.

🎃 2. Supports your gut
Pumpkin provides fibre, which helps support normal digestion and contributes to a healthy gut.

🎃 3. Supports your immune system
Alongside beta-carotene, pumpkin contains vitamin C and other nutrients that help support your body’s normal immune function.

🎃 4. A nutrient-rich, versatile food
Pumpkin is naturally low in calories and contains potassium, which contributes to normal muscle function and helps maintain normal blood pressure.

🎃 5. Don’t throw away the seeds!
Pumpkin seeds contain protein, healthy unsaturated fats, magnesium and zinc. Roast them with a little olive oil and your favourite spices for a crunchy snack or salad topping.

🥣 HOW TO EAT MORE PUMPKIN

✔️ Roast it with olive oil, garlic and herbs.
✔️ Blend it into a warming autumn soup.
✔️ Stir puréed pumpkin into porridge or yoghurt.
✔️ Add it to curries, pasta sauces or risotto.

💡 A little tip: Choose culinary pumpkins or squash for cooking. Those sold mainly for carving can be watery and less flavoursome. And if you’re using canned pumpkin, check that it’s 100% pumpkin rather than sweetened pumpkin pie filling.

🍂 This autumn, make your pumpkin count — not just as a decoration, but as part of your plate!

What’s your favourite way to eat pumpkin? Tell me in the comments! 👇

— Vitonika | Practical nutrition for real life 🧡

22/10/2026

Blast from (my childhood) past ✨😉
Semolina pudding 🍮
Delicious, simple and super tasty with cinnamon and cherry 🍒 on top

13/10/2026

💚Do you ever eat because of how you feel, rather than because you’re hungry?😋

A stressful day, feeling exhausted, boredom or simply needing a little comfort can all influence our eating habits.

I’m bringing Vitonika to Over The Yardarm in Sheffield for a relaxed, practical session exploring Food, Mood & Emotional Eating.

📅 Wednesday 11 November
⏰ 6:30–8pm
📍 Over The Yardarm, Sheffield
🎟️ £16 per person

We’ll explore why emotions influence our eating, understand common habits and look at practical ways to build a healthier relationship with food — without guilt or restrictive diets.

If this sounds like something you’d find useful, I’d love you to join me.

Book your place here: https://www.eventbrite.co.uk/e/food-mood-and-emotional-eating-tickets-2003211388187?sg=d436b777dbb05a8f65f0aaabc1560f62d10d7c14af3fc754e17c8dcee95ac7fcfaa1ae5ef625a15f191089b63dcdeb763d76ee3a0b16af1f5728f773087256325b957a43a7da61b8f9453c77f7&aff=ebdsshios

Please share with anyone who might be interested!

Discover why emotions drive cravings and learn practical ways to break the cycle of emotional eating—without guilt, shame or diets.

25/09/2026

Business 👩‍💼 day today at an iconic steel city venue ⚔️🤓

18/09/2026

Paying hundreds every single month just to maintain your weight? 🤨
There’s a better way.✅

If you’ve lost weight on GLP-1 injections like Wegovy, Mounjaro, or Ozempic, but the endless monthly cost is simply no longer sustainable, you don't have to risk gaining it all back.

😳 The biggest fear after stepping off jabs is the return of food noise, intense cravings, and weight regain.

😍 But leaving the medication doesn't mean leaving your hard-earned progress behind.

🤩 As a qualified nutritional advisor specializing in post-GLP-1 weight management, I help you transition off the injections safely by teaching your body how to manage appetite naturally—without relying on an expensive prescription.

Here is how we protect your results:
✅ Manage hunger cues: Build structured, high-satiety meals (protein, fiber, and healthy fats) to keep full as appetite returns.
✅ Protect your metabolism: Preserve lean muscle mass through targeted nutrition strategies.
✅ Achieve financial freedom: Establish low-friction, budget-friendly lifestyle habits that fit your actual household finances.

💪🏼 You’ve already done the hard work of losing the weight. Now let's protect your investment for good.

👉 Comment "MAINTAIN" below or send me a direct message, and let's map out your step-by-step nutrition plan for long-term success.

11/09/2026

Sometimes I only have time for quick lunches 🤪
Because life gets busy and cooking isn’t always a priority!
But you can still have delicious easy to prepare nutritious food 🥘

🍠Baked Sweet potato
🫘Baked Beans
🧀Grated Cheese
🥦 Broccoli

Vitamin A/ plant protein/ fibre / calcium

10/09/2026

🍂 LAST CALL — 30% OFF VITONIKA 🍂

I’ve seen some amazing changes with my previous clients — 🥳 more energy, better habits, improved confidence and feeling healthier in themselves. ❤️

Now it’s your turn.

✨ 30% OFF Vitonika coaching
🍂 Limited autumn offer
⏰ Last chance to grab it

If you’re ready to stop putting yourself last and start feeling like you again, send me AUTUMN and I’ll tell you more. 💚

10/09/2026

🍂 TODAY IS THE DAY.

The Vitonika 30% OFF autumn offer ends tonight.

😉If you’ve been thinking about making a change to the way you eat…

😉If you’re tired of starting over…

😉If you want more energy, better habits and a healthier relationship with food…

🤩This is your moment.

😏Not January.

😏Not “when things calm down”.

😏Not when you’ve lost weight first.

🥳Now.

I’m opening the door to a small number of people who are ready to make some realistic, sustainable changes.

And the first 5 people who sign up get 30% OFF.

🎉 30% OFF
🍂 Autumn fresh start
💚 Personalised nutrition support
✨ Realistic changes for real life

But tonight, the offer disappears.

So if you’ve been watching from the sidelines…

Come and join me.

💬 Send me AUTUMN today and I’ll personally send you all the details.

Your future self might be very glad you did. ❤️

09/09/2026

🚨 24 HOURS TO GO 🚨

Tomorrow the Vitonika autumn offer closes.

If you’ve been sitting there thinking…🤨

🌶️ I really need to do something about my eating.

🙄I’ve been putting myself last for too long.

❤️I want to feel better.

🫣I just don’t know where to start.

✅ You don’t need to wait until January.

✅You don’t need another Monday.

✅You don’t need another diet.

✅You can start now.😁

🍂 THE VITONIKA AUTUMN RESET

🎉 First 5 people to sign up receive 30% OFF

⏰ Offer closes 10 September

And once those 5 places are gone, that’s it.

If you’ve been waiting for a sign…

This is it. 👇

💬 Message me AUTUMN and let’s talk.