Nutrition Wellness

Struggle to drink enough water?

Tips to get enough water in each day!

As the human body is made up of roughly 70% water it is imperative that we remain hydrated, otherwise, our vital bodily functions will severely suffer and put our health at risk. 

💦 Other than increasing your energy and allowing your brain to function optimally, drinking more water throughout the day can help you lose weight. 

If this is your goal there are a few ways that drinking more water can help you do this:

➡️ it can keep you fuller for longer.

➡️ it can increase your metabolism – therefore burning more calories, even at rest.

➡️ drinking two glasses of water before a meal will stop you from overeating as you will feel full more quickly – resulting in the consumption of fewer calories.

💦 My recommendation is to drink 50mL/kg of body weight. For example, a 100 kg person would need to drink 5L of water per day!

💦 If you struggle to drink this amount of water in a day I would advise getting yourself a 2L bottle and keeping it near you at all times. If you simply forget to drink water – set an alarm or have a notification pop-up at least every 30 minutes to remind you to have a drink. I think there is even a ‘drinking water’ app you can download!

I hope this helps and I guarantee that your body and mind will feel night and day better if you make drinking more water become part of your daily routine.


I don’t want to be counting calories or macros… where’s the best place to start?

When looking to get your diet in check, you either want to do one of three things:

1) Lose weight

2) Maintain weight

3) Put on weight

The best place to start is with a three-meal set up each day. Each meal should consist of:

– a palm-sized portion of protein (chicken/red meat/fish/2-3 whole eggs/scoop protein powder)

– a fist-sized portion of green veggies (spinach/broccoli/green beans/zucchini/asparagus)

– a cupped palm-sized portion of starchy carbohydrates (rice/sweet & white potato/pasta)

– a thumb-sized portion of fat (1/4 avocado/extra virgin olive oil/coconut oil/raw nuts)

From here construct a meal plan and follow it for a week. Before you start please weigh yourself first thing in the morning and again in seven days’ time in the morning under the same conditions as your initial weigh-in.

Depending on whether you wanted to lose weight or put on weight, determines the portion size adjustments to each meal. If you feel like you cannot increase the portion sizes any more, feel free to add in a healthy snack, eg boiled eggs, a piece of fruit, veggie sticks, Greek yoghurt. 

Please repeat this process every week and I can guarantee that you’ll start to see results in the direction you want.



Want to go out to eat without blowing your diet!?

“Will I blow my diet if I eat out?”

Short answer…NO!!

Going out with family or friends for a meal should be enjoyed without having the guilt of feeling like you have blown your diet. This simple strategy is a sure-fire way to keep your nutrition in check when eating out:
➡️ Order a ‘veggie-rich’ dish with a palm sized portion of lean protein.
➡️ Avoid the breads and fried foods.
➡️ Ask for your dressings on the side.
➡️ Eat slowly and stop when 80% full.


Got a sweet tooth?

After dinner do you find yourself hunting around for a sweet fix? If this sounds familiar you are not alone. 

Generally, what I get my clients to do is to increase their protein and veggie portion sizes with dinner. This will help keep you more satiated and you will be less likely to look for that sweet fix. 

If you are still lurking around in the kitchen after dinner there are many healthy food swaps I would advise you make. Remember, if a food is in your house you will eventually eat it! 

The same goes for healthy food. If it’s not there you won’t be tempted…go figure. It is the combination of sugar, fat, and salt in these unhealthy junk foods that cause you to crave them.

🍨 ➡️ 🫐  For dessert try swapping cookies for fruit 

Give my yummy healthy go-to healthy dessert a try:

– ½ cup coconut or greek yoghurt

– 1 scoop chocolate protein powder

– ½ cup frozen blueberries

Mix together and sprinkle over some ground flaxseeds.



“When I get stressed and emotional all I want to do is eat!!”

Does this sound familiar?

🔥Stress causes your adrenal glands to release a hormone called cortisol. When this happens, you may experience an increase in appetite and crave sugary, salty, and fatty foods. You are not really hungry, it is your brain telling you to eat so you can be ready for a possible dangerous situation.

🔥When you do feel like this, it’s important that you identify your ‘trigger’…this could be a thought, feeling, or situation. Once you identify this you can stop the cycle and make more informed choices.

🔥You will notice that when you crave a particular food, you will generally gravitate towards a type of food that will satisfy you and make you feel good in that moment.

So what can I do to stop stress eating?
➡️ Make a note of your cravings for 2 weeks, and in which situations they occur. This will help you discover a pattern. Ask yourself: am I actually hungry? Or am I bored? Or stressed?
➡️ Eliminate foods that you crave from your kitchen and workplace. If they are not there, you can’t eat them! Always have healthy and nutritious snacks on hand, e.g. fruit, raw nuts, veggies, protein powder as a replacement.
➡️ When you feel the urge or a craving coming on go for a brisk walk. This works a treat!

With the world that we live in today and all the temptations that we are surrounded by, it’s impossible to completely avoid stressful situations. However, if you are aware of your cravings and recognise what’s causing them you have a much better chance of breaking the cycle!

Try some of these strategies next time you feel tempted, I believe in you!