Nutrifeast By Roli

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Holistic Health Coach
Lifestyle Change Practioner
Help clients achieve health goals
Use Food as medicine
5 Pillar Approach - Cellular Nutrition, Adequate Sleep, Adequate Exercise, Emotional Health & Spirituality

What if exercise isn’t just about staying fit today, but about how well you live as you age?We often think of movement a...
23/10/2026

What if exercise isn’t just about staying fit today, but about how well you live as you age?

We often think of movement as a way to lose weight or build a better physique. But its benefits go much deeper.

It helps keep our heart healthy, our muscles strong, our bones resilient, and our brain functioning well as we age.

You don’t need to do everything perfectly. You just need to keep moving—walk, lift weights, practice yoga, or find a form of movement you genuinely enjoy.

Because health isn’t built in a day. It’s built through the choices we repeat every day.

Exercise isn’t a luxury. It’s a lifelong investment in your health.

Festive season is here. Parties, dinners, celebrations… and sometimes alcohol.But have we ever thought about what happen...
18/10/2026

Festive season is here.

Parties, dinners, celebrations… and sometimes alcohol.

But have we ever thought about what happens inside our body after that one peg?

Alcohol can affect our sleep, hydration and overall health. Heavy or frequent drinking can also affect how our body takes in and uses nutrients.

And no, drinking water, eating well or taking supplements cannot cancel out alcohol’s harmful effects.

If you choose to drink, be mindful: • Don’t drink on an empty stomach. • Alternate alcoholic drinks with water. • Eat balanced, nutrient-rich meals. • Give your body time to recover. • Never drink and drive.

As a nutritionist, I believe health is not just about what we eat. It is also about understanding our choices and their impact on our bodies.

Good nutrition supports your body. It doesn't make harmful habits harmless.

Enjoy the festive season, but make informed choices.

What is one health habit you never compromise on, even during celebrations?

In my practice, these are the 5 foods I often recommend when working with constipation: pear, soaked basil or chia seeds...
16/10/2026

In my practice, these are the 5 foods I often recommend when working with constipation: pear, soaked basil or chia seeds, oats, prunes, and green leafy vegetables.

But remember, more fibre isn’t always better. Start slowly, see what suits your gut, and drink enough water.

Small changes can make a difference.

She had been dealing with constipation for decades.Even travelling meant worrying about when she would be able to use th...
16/10/2026

She had been dealing with constipation for decades.

Even travelling meant worrying about when she would be able to use the toilet.

We started with small changes in her food. Nothing complicated.

And slowly, things started getting better.

One thing I have learnt while working with clients is that we often look for a big solution to a problem, but sometimes we need to start by looking at the basics.

Are we eating enough fibre?
Are we drinking enough water?
Are we making changes gradually, or changing everything at once?

Because when it comes to gut health, more fibre is not always better. Your gut needs time to adjust, and adequate water matters too.

I’m sharing my top 5 food picks for constipation in this post. These are simple foods worth considering, but what works can vary from person to person.

Small tweaks. Big achievements.

What is one food or habit that has helped you with constipation?

We tried glycine, magnesium and chamomile tea. But her sleep still wasn't improving.So we went back to basics.What do ca...
14/10/2026

We tried glycine, magnesium and chamomile tea. But her sleep still wasn't improving.

So we went back to basics.

What do caffeine and late-night phone use do to your sleep?

Caffeine: It blocks adenosine, a chemical that builds up sleep pressure throughout the day. Because caffeine can stay in your system for hours, an afternoon coffee may make it harder to fall asleep or affect sleep quality.

Late-night phone use: Bright light, especially blue-enriched light, can delay melatonin release. Scrolling, notifications and stimulating content can also keep your brain alert and push bedtime later.

We made two changes:
• Coffee only before 12 PM.
• No phone after 10 PM.

Her sleep improved, and her deep sleep reading on her tracker increased too.

Sometimes, before adding another supplement, look at the habits that might be working against your sleep.

Small wins. Big healing.

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