Miverbo, Zabbar, Haz-Zabbar (2026)

13/09/2026

⚡️ GO. GO. GO.

Monster. Red Bull. Prime. Coffee. Pre-workout. Energy shots.

I see them everywhere: before school, at sports practice, on the way to work, in the gym—and sometimes several cans a day.

But here’s the thing 👇

Energy isn’t the same as stimulation.

Caffeine can make you feel more alert, but it doesn’t create energy. For some people, especially children and teenagers, it can also mean:

😬 Anxiety and jitters
❤️ Faster heart rate
😴 Poor sleep
🧠 Irritability
💥 Headaches
🍭 Added sugar and calories

The American Academy of Pediatrics recommends that children and adolescents avoid caffeine. Energy drinks can also contain high levels of caffeine, sugar and other stimulants.

What about weight?

Sugary drinks are easy to consume because you’re drinking calories, not eating them.

One drink won’t automatically cause weight gain, but regular sugary drinks can contribute to excess calorie intake over time.

Then there’s sleep:

Tired → caffeine → temporary boost → poorer sleep → more tired → more caffeine. 🔄

For some:

Stress → caffeine → more stimulation → more anxiety. 🔄

Energy drinks have also been associated with anxiety, sleep problems and psychological distress in young people.

So should everyone stop drinking coffee?

No. ☕️

An adult morning coffee is very different from a 14-year-old drinking an energy drink before school.

The goal isn’t fear. It’s awareness:

👉 Check the caffeine.
👉 Check the sugar.
👉 Consider the timing.
👉 Notice how you feel.
👉 Ask: “Am I tired—or constantly overriding tiredness?”

Sometimes the answer isn’t another can.

It’s water, food, movement, daylight, rest… and sleep. ❤️

Energy shouldn’t have to come from a can.

Save this and share it with a parent, teenager or caffeine-lover who needs to see it. 👀

08/09/2026

Obesity is NOT caused by one food 🍭

It’s easy to point the finger at sugar, carbs, fast food or a lack of willpower. But our weight and our relationship with food is influenced by so much more.

🧬 Genetics & biology
⚖️ Hormones & certain medications
😴 Sleep & stress
🏃‍♀️ Movement & muscle mass
🧠 Mental health & emotional eating
📱 More screen time & increasingly sedentary lifestyles
🏠 Our home, work & social environment
💰 Income & socioeconomic circumstances
📈 Inflation and the rising cost of food
🛒 Food availability and affordability
📢 Food marketing and the choices constantly surrounding us 😩

Yes, over time, regularly consuming more energy than our body needs can lead to weight gain. But understanding WHY that happens is incredibly important.

Someone juggling two jobs, childcare and rising food bills faces very different challenges from someone with more time, money and access to nutritious food.

Someone struggling with stress or their mental health may experience completely different barriers again.

And in a world where we spend more time sitting, looking at screens and endlessly scrolling, our environment has changed too. This isn’t simply a question of “willpower”.

That is also why I believe there is always room for governments and policymakers to keep doing more; not only through nutrition education, but through healthier public policy that supports mental wellbeing, healthier food environments, physical activity and the economic circumstances that allow people to make healthier choices in the first place. ❤️

And this brings me to something I tell my clients all the time:

NUTRITION IS PERSONAL.

Your health. Your budget. Your hormones. Your family. Your job. Your culture. Your preferences. Your mental wellbeing. Your life.

They all matter.

So rather than blaming individual foods or blaming people, let’s focus on understanding the whole person and the environment around them.

Less judgement. More understanding. More education. More support.

Because sustainable nutrition isn’t about perfection. It’s about finding what works for YOU, within YOUR life. ❤️

06/09/2026

Recipe Alert 🚨

⭐️ Zucchini & Tuna Pasta Salad ⭐️

The recipe is designed to provide two smaller servings, ideal as a filling snack or light lunch. Alternatively, you can enjoy the full recipe as one serving for a more substantial meal.

ENJOY 😍

❤️

22/08/2026

⚖️ Are Your Hormones Making Weight Loss Harder?

You’re eating well. You’re exercising. You’re trying to be consistent…
So why does weight loss sometimes feel harder than it should?

🧬 Your hormones may be part of the picture.

Hormones don’t magically override energy balance, but they can influence the factors that determine how easy or difficult it is to lose weight.

Some hormonal and physiological issues that can affect weight management include:

🦋 Hypothyroidism → may reduce metabolic rate and energy levels
🌸 PCOS → often linked with insulin resistance, increased hunger and changes in fat distribution
🩸 Insulin resistance → can affect blood sugar regulation, hunger and cravings
🔥 Excess cortisol / Cushing’s syndrome → may increase appetite and promote central fat accumulation
🌙 Perimenopause & menopause → hormonal changes, poorer sleep and loss of muscle can change body composition and energy needs
😴 Poor sleep → can disrupt appetite regulation, increase food cravings and leave us with less energy to move

But here’s the important part 👇

Hormones can make weight loss harder. They don’t necessarily make it impossible and the solution isn’t always to eat less and exercise more.

Sometimes we need to look at the bigger picture:

🥩 Are you eating enough protein?
🏋️ Are you strength training and protecting your muscle mass?
🥦 Are you getting enough fibre and nutrient-dense foods?
😴 Are you sleeping enough?
🚶‍♀️ How much are you actually moving throughout the day?
🍽️ Is your nutrition creating a realistic calorie deficit without leaving you constantly hungry?
🩺 And could there be an underlying medical or hormonal issue that needs investigating?

Your body at 40 or 50 may not respond exactly as it did at 25 but this may simply mean your strategy needs to evolve with you. 💛

Don’t fight your body. Learn how to work with it.

Save this post if weight loss has been feeling harder lately, and share it with someone who needs to hear this. 🌿

08/08/2026

Stop training harder. Start training smarter. 💪✨

Many women don’t need more exercise, they need better recovery and purposeful training.

✅ Strength train 2–4 times per week with compound lifts.
✅ Focus on QUALITY over quantity.
✅ Add short, powerful sprint intervals instead of endless cardio e.g. kettlebell swings, jump squats; anything that takes you to your limit
✅ WALK, RECOVER and SLEEP well on the days in between.
✅ Eat enough to fuel your workouts and support muscle recovery.

Remember: Your body gets stronger during recovery, not during the workout itself.

Too much training combined with too little food and inadequate recovery can leave you feeling exhausted, increase injury risk, and make it harder to build muscle and perform at your best.

The goal isn’t to burn as many calories as possible, it’s to build a healthier, stronger, more resilient body.

Train and eat with intention. Fuel your body. Respect recovery. Repeat. ❤️

Get in touch if you need help to get back on track this summer to feel strong and fantastic 💪😊

25/07/2026

🧠💉 The rise of unauthorised (not sold in pharmacies) weight-loss peptides in teenagers… and why it worries me.

As a pharmacist, nutritionist and fitness professional, I’m becoming increasingly concerned by the number of adolescents talking about unauthorised weight-loss peptides.

My biggest concern isn’t just the peptide itself.

It’s that young people are looking for shortcuts during one of the most important stages of brain development.

🧠 Did you know the brain continues developing until around the age of 25?

The area responsible for judgement, planning and impulse control is one of the last to mature, while the brain’s reward system is highly active. This makes teenagers naturally more drawn to quick results, social approval and instant gratification.

Think of it like driving a sports car with a powerful engine but brakes that are still under construction.

🧠 At the same time, the brain is rewiring itself.

Every habit you repeat strengthens the connections between brain cells.

Imagine walking across a grassy field. The more often you walk the same path, the clearer and easier it becomes.

Your brain works in a similar way.

That’s why adolescence is the perfect time to build healthy habits:
🥗 Nourish your body.
🏋️‍♀️ Move regularly.
😴 Prioritise sleep.
💚 Build confidence through what your body can do, not just how it looks.

These aren’t just healthy habits, they’re pathways your brain is strengthening for the future.

This is not to say that medicines for obesity don’t have an important place. They absolutely do when prescribed and monitored by qualified healthcare professionals.

But unauthorised peptides being sold in gyms are a different matter.

Young people deserve evidence-based healthcare, not trends and quick fixes which can lead to health hazards.

Let’s stop asking how teenagers can lose weight the fastest, and start asking how we can help them build healthy brains, healthy habits and confidence that will last a lifetime.

Because the goal isn’t simply to lose weight.

The goal is to build a healthy life. 💚

03/07/2026

Every single day I meet people who share their stories with me.

Some want to lose weight.
Some want to gain weight.
Some are exhausted by years of yo-yo dieting and simply want a lifestyle they can actually maintain.
Some are chasing the “perfect” body they see in magazines or on social media.
Some are constantly looking for the next shortcut.
Others are buying products that aren’t even authorised (don’t even get me started on that 😅).
And some are following nutrition advice from people who have never actually studied nutrition, eating the same repetitive meals with one goal in mind… seeing the number on the scale go down.

But here’s the thing…

It isn’t just about losing weight.

It’s about what happens after you lose it.

Maintenance is where the real work begins. Learning how to fuel your body, train properly, build habits, navigate holidays, birthdays, stressful weeks, and life in general… that’s what determines long-term success.

There is no magic solution.

Whatever path you choose, whether it’s medication, surgery, coaching, or any other tool; nutrition, movement and lifestyle habits remain the foundation.

The tool might give you a push.
It might make the journey easier.
But it cannot replace the groundwork.

Without building those habits, you’ll still struggle. You’ll still feel frustrated. You’ll still feel out of control because the root of the problem was never addressed.

The goal shouldn’t just be to lose weight.

The goal should be to build a life where you know how to keep it off, feel strong, nourish your body, and enjoy your life without constantly starting over.

That’s where real freedom begins. ❤️

This message isn’t about judging the path someone chooses. It’s about recognising that lasting results come from building sustainable habits, whatever route gets you there.

If you feel lost, get in touch 📨

27/06/2026

☀️ Summer hydration is about more than just drinking water.

Many people think they’re hungry when they’re actually dehydrated.

The good news? Some of the most refreshing summer foods are naturally packed with water, vitamins and fibre, helping you stay hydrated while nourishing your body.

This week, challenge yourself to:
💧 Carry a water bottle everywhere.
🍉 Include at least 2 hydrating fruits every day.
🥗 Fill half your plate with colourful vegetables.
🥒 Snack smarter with water-rich foods.

Your body will thank you.

👇 Which hydrating food is your favourite?

😍 ✔️

20/06/2026

Last week I had the privilege of visiting my daughter’s school to share an important message with the Juliana's classmates: that looking after our health can be fun, achievable and part of our everyday lives ❤️

Together we talked about:
🍎 Eating the rainbow
💪 Foods that help us grow strong
💧 The importance of drinking water
🍪 “Sometimes foods” and balance
👂 Listening to our bodies
🏃‍♀️ Moving our bodies every day
⭐ Building confidence and believing in ourselves

As a pharmacist, nutritionist and mum, I strongly believe that health education should start early and that children learn best when information is presented with kindness, encouragement and fun.

Seeing the children engage, answer questions and share their thoughts reminded me why I am so passionate about helping young people build a healthy relationship with food, movement and themselves.

A huge thank you to St.Angela school for welcoming me and to the children who participated so enthusiastically. Their curiosity, energy and smiles made my day! 💕

Small steps today can create healthy habits for a lifetime.

🌈 ❤️

13/06/2026

🍽️ IT’S ALL ABOUT VOLUME

Imagine this…

You have two meals in front of you.

The first contains:
🥐 A croissant
🍫 A slice of chocolate cake
🥤 A soft drink

The second contains:
🥗 A huge salad packed with crunchy vegetables
🍗 Grilled chicken
🍠 Roasted sweet potato
🍓 Fresh strawberries

Here’s the surprising part…

Both meals could contain a similar number of calories.

Yet one takes up a tiny amount of space on your plate and in your stomach, while the other fills the plate, fills your stomach, and keeps you satisfied for much longer.

That’s what volume is.

Volume is the amount of space food occupies.

The more volume you can create using foods rich in water, fibre and protein, the fuller and more satisfied you can feel without dramatically increasing calories.

And sometimes it’s not about removing foods you love…

It’s about making smart swaps.

✨ Instead of a large portion of pasta, try half the pasta and add roasted vegetables or sweet potato.

✨ Instead of sun-dried tomatoes in oil, bulk up your meal with fresh tomatoes, peppers or courgettes.

✨ Instead of a creamy sauce, try a tomato-based sauce loaded with vegetables.

✨ Instead of mayonnaise-based dressings, use a Greek yoghurt dressing packed with herbs and flavour.

The goal isn’t to eat tiny portions.

The goal is to create a plate that looks abundant, tastes amazing, and keeps you full.

Because let’s be honest…

Nobody wants to spend the day feeling hungry.

The secret to sustainable weight loss isn’t always eating less food.

Sometimes it’s eating more food for fewer calories.

🥗 More vegetables.
🍓 More fruit.
🍗 More protein.
🌾 More fibre.

So next time you’re preparing a meal, ask yourself:

💭 “How can I make this plate bigger without making it much more calorific?”

That one question can completely change the way you eat.

❤️ More volume.
❤️ More flavour.
❤️ More satisfaction.

✔️

Miverbo

13/09/2026

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06/09/2026

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