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Little & Large Health

Nutrition coaching to create a diet & lifestyle that supports you & your goals.

05/02/2023

🥩🥕🍠 Your food intake & eating habits are the most important part of a healthy fat loss process.

Your food is your energy to do EVERYTHING.

The better food you eat, the more energy you have & the happier you will feel.

So, it makes sense that nutrition coaching will help you to:

➡️ ditch sh*tty diets for balanced meals.

➡️ create a healthier body your feel confident in.

➡️ make meal prepping ‘damn that’s good’ food a non-negotiable.

➡️ stop the bingeing cycles & alcohol escapism to deal with stress.

➡️ feel energised amongst the chaos rather than dragged down by it.

This is WHY I wanted to be a food-focused coach 🔥

Sure, I work with clients to overcome challenges related to movement, stress & sleep too.

But food is at the heart of it, eating habits & shifting mindsets around ALL of it ✨

If you’re ready to commit to 12 weeks of food-focused fat loss coaching, apply for 1-1 coaching with the link in bio or DM me READY 🎉

28/01/2023

“I felt unhealthy and unable to change this as just had so many bad habits!

I was self-conscious about my body and definitely had pre-conceived notions that I was lazy.”

Flo came to me feeling stuck and dealing with some negative self-talk.

She’d got into the before and while it made her feel stronger, she didn’t adjust her food intake so didn’t get further with her goal.

Her original goal was to get healthier through food, but after learning how she could reduce body fat %, we added that as a goal and adapted her process! 💎

After learning how to take care of her body and lose body fat, she drastically improved her physical and mental health within weeks!

The key to Flo’s success was adaptability, which led to consistency 🔥

Flo had a snowball of social events around the mid-way point…

We both agreed it would be really hard to achieve her usual deficit, so we ADAPTED her goals and actions to relieve pressure 😎

This is how you create wins for yourself and work towards fat loss on your own terms.

It really is a marathon.

You can Google free fat loss advice and create a plan yourself.

But, adaptability and accountability are two things only a coach can give you from an educated and experienced perspective.

If you’re looking for those in your fat loss process…

DM me BUSY AF and let’s chat about you filling one of my 1-1 spots next month🔥

20/01/2023

Why you should give a sh*t about eating enough protein ⬇️

Protein is NOT solely for body builders.

Eating protein will NOT make look ‘bulky’.

These beliefs are holding you back from being as healthy as you could be!

Protein should be an ESSENTIAL part of your meals and your diet. Here’s why:

✅ Supports changing body composition, inc reducing body fat %
✅ Increases muscle mass & strength
✅ Helps your body repair & recover
✅ Supports your immune system
✅ Fundamental for hormone balancing

So, how do you get enough of it? I’ve got you 😉

➡️ swipe for lean protein sources AND meal examples for both meat and plant-based eaters!

18/01/2023

Stay balanced, pals ✌🏻

03/01/2023

The best bit about homemade slaw is you can chop and change the veg you put in it. It’s also SO simple and great for bulk meal prepping 🔥

There are 3 different methods: food processor, grater or finely slice. Whatever works for you!

Ingredients (serves 4 as a side):
- 1/2 red cabbage
- 2 carrots
- 1 apple (de-cored)
- 1/4 red onion (peeled)
- 1 courgette
- fresh chilli sliced or dried chilli flakes
- 3 tbsp natural yogurt
- 3 tbsp mayo
- 1/2 lemon
- bunch of parsley (chopped)

Let’s cook 👏🏻
1. Grate or finely slice the veg into a large mixing bowl. The courgette and carrot are better grated, personally.
Or use a food processor for all of it.

2. Add the yogurt, mayo, chilli, parsley, a bit of salt & pepper and squeeze in the lemon.

3. Mix altogether and you’re done!

I provide my 1-1 clients with tailored recipes that support their goals 🌟 hit the link in my bio to find out more!

02/01/2023

Do you start a diet with bags of motivation and promise?

Only then to be ‘falling off the wagon’ within a week or two?

IT IS NOT YOUR LACK OF WILLPOWER.

It’s the fact you’re trying to live your life on 500kcal without meeting your nutritional needs as a human.

Do yourself a favour, stop. Stop dieting and prioritise improving your health and relationship with food.

22/12/2022

I am SO so tired of diets running the show when it comes to mindsets around food, eating habits, nutritional needs and reducing body fat.

Do yourself a favour and leave behind these food and diet mindsets in 2022.

Go into 2023 with a new, refreshing, truthful, empowering set of beliefs, tactics and knowledge 🔥

Book a free consultation with me for how we can work together with nutrition coaching from Jan - link in bio.

16/12/2022

🌟achieving your goals and learning about your body SHOULD be fun! 🌟

This is one of the reasons why I believe diets don’t work long-term… because they’re often miserable and restrictive!

The ‘funny’ thing is that to reduce body fat % and improve your health, the process really doesn’t have to be miserable or restrictive 🤯

DM me for how we can work together in 2023!

12/12/2022

A winter fave ❄️ high in antioxidants, iron and fibre — supports your immune system to keep you feeling good:

Ingredients:
1 red onion (chopped)
1 sweet potato (peeled, bitesize chunks)
1/2 bag of spinach
3 garlic cloves (sliced)
Small chunk of ginger (sliced)
1 lime
1 tbsp soy sauce
150g uncooked red lentils
1 tin coconut milk
1 veggie stock cube
1 tsp ground turmeric
1 tsp ground cumin
A bunch of coriander (chopped)
As much fresh chilli as you want (sliced)

Let’s cook 👏🏻
- fry the onion in a large pot with a splash of oil for 10 mins until soft.
- add the garlic, ginger, spices and seasoning for another 5 mins.
- tip in the lentils, coconut milk, stock cube and soy sauce with a splash of boiling water. Leave to bubble happily with the lid off for 10 mins.
- now put the lid on, adding in more water if the lentils have already soaked a lot of it up, for 20-25 mins.
- meanwhile, boil your sweet potato for 15 mins until soft, drain and add to the pot.
- after 25 mins, when the lentils are cooked, stir the spinach and season to taste. Serve topped with the coriander and chillies!

09/12/2022

HOW TO BE CONSISTENT WITH A CALORIE DEFICIT (IF YOU WANT TO BE) 👀

Firstly, you do you. If a calorie deficit still feels doable for you this month and won’t put extra pressure on you, then go for it.

Here are a few nuggets to help you side step the MANY things that can foil your calorie deficit…

Here’s what NOT to do:

🔥DO NOT cut foods out completely. If you love them them, then cutting them out will not only be extremely hard, but will make you impatient for results and more susceptible to bingeing.

🔥DO NOT indulge without a plan. Spontaneity and a calorie deficit don’t make great partners.

E.g. if you have a dinner out and want to drink wine and order what you want then do so. Just plan nourishing food and sensible portion sizes the next day.

🔥DO NOT feel guilty. Life is for LIVING! You also don’t HAVE to consume in excess, you do have control over your actions.

Stop when you feel satisfyingly full, order the side of vegetables over fries, have 2 biscuits instead of 6.

🔥DO NOT think ‘one more won’t make a difference’. Because it will - mentally and physically.

I use the word ‘mindful’ when describing food and drink:

- do you really want more or is there another option?
- can you afford to have more in your deficit?
- what will you gain or miss out on by having more or less?

Remember — a calorie deficit is for a set period of time. It isn’t for life. So, you only have to be more disciplined with decisions for that time, not forever.

Remember — a calorie deficit should not compromise your health, eating habits or relationship with food. If you’re unsure about what a sensible deficit is for you or how to safely be consistent with a deficit, DM me about how we can work together 🎉

07/12/2022

YOUR DIET IS NOT ALL OR NOTHING⚡️

and yet, it’s a very common approach to eating in December…

5 simple things you can do to maintain a bit of balance over Christmas:

🥦 Eat fruit & veg in or with your meals and as snacks to ensure you’re nourishing your body.

🍕Avoid skipping meals, especially if you’re only doing it to counteract the amount you ate the day before.

🍫🍻You don’t have to completely cut, but be mindful of sugar, overly fatty foods, and alcohol.

🥘 Bulk prep as many meals as you can so you have go-to nourishing food on unplanned / busy days.

🥮 Eat the amount you are comfortable with eating — don’t force yourself to overeat just to ‘use it up’ or ‘may as well finish it’.

There are so many throwaway approaches to food and drink at this time of year. Remember that a little discipline and consideration of your nutritional needs can go a long way!

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