White Butterfly NLC - Health and Nutrition

White Butterfly NLC - Health and Nutrition


Looking for some more food and or recipes for energy 🤔 …… thoughts if you have time (although preferably not shakes, cold soups or red meat 😉)
Smoked Mackerel Bilinis, perfect mid morning snack on a hot day 😊
Mmmm 😋 My little Butterfly recommended making my own soup (one of her many receipies) Healthy, nutritious & perfect for a cold wet day 😋

Qualified Nutrition & Lifestyle Coach based in Essex, England. Specialising in Heath, Nutrition, Wel

Photos from White Butterfly NLC - Health and Nutrition's post 29/03/2022

How to eat less fat

When we think of trying to lose weight, the first thing we want to do is cut calories and cut fat…. But how easy is it? How do we make sure that in trying to achieve our health goals, we are eating the right fats, and cutting out the bad ones? We have to remember that the bad fats will hinder our goals and the good fats will help us achieve them. So don’t be afraid to eat fats, just make sure you’re eating the right ones and when eating the right ones, make sure we are eating the right amounts.

So how do we do this?

When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. Fat is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely to help with weight loss. Eating less saturated and trans fats may also help lower your risk of heart disease. Monosaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol and your overall health. These fats can help to lower the risk of heart disease and strokes. Dietary fats are also essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats also help your body absorb some nutrients and produce important hormones too.

A low-fat diet is likely to be healthy and may help you lose weight if it balanced with “good fats” and nutrient-rich carbohydrates and protein sources.�
So what simple changes can we make to ensure we are getting the right fats into our body?


* Whole-grain breads
* Low-fat whole-grain cereals
* Rice
* Pasta or noodles


All veg - steamed, baked


* All fruit Fresh, frozen, canned, or dried fruits - beware of hidden sugars


* skimmed or semi skimmed milk
* Low-fat cheeses
* Fat-free yogurt or kefir


* Lean meats
* Chicken or turkey without the skin
* Lean fish
* Beans and legumes
* Egg whites; limit whole eggs to three per week

Other stuff

* Soups made from a fat-free milk or broth base
* Herbs and spices
* Salt in moderation

Eating Tips
* Look for these key phrases on food labels: low-fat, nonfat, and fat-free.

* Choose foods that have less than three grams of fat per serving. Be sure to eat only one serving.

* Don't eat fried and sautéed foods. Use low-fat cooking methods, such as baking, roasting, broiling, poaching, grilling, boiling, or steaming.

* Choose lean cuts of meat, such as loin and breast and fillet. Trim as much fat off before cooking.

* Eat small meals more often. This will make it easier for your body to process the fat that you may eat.

* Work with a nutrition coach to help you eat the right foods.

1:1 coaching spots with me are now available for the month of April.

Email me at [email protected] or call me on +44 7538 725190 to arrange a chat about your health, nutrition and wellness goals.

Bev ❤️🙏🏾


No Granola?

A scrabble around your cupboards and if you’re lucky you might find a box of Weetabix 🙏🏾

Here’s a little breakfast inspiration now it's no longer porridge weather.

Kind of reminds me of cheesecake. Give it a try and let me know what you think

☆ 2 weetabix with a splash of milk for those who like it slightly soggy!

☆ 2 dessert spoons full fat kerned or Greek yoghurt

☆ a heaped teaspoon of almond butter

☆ frozen cherries, raspberries & blueberries defrosted to give a little juicy sauce.

Enjoy 😋


Garlic Herb Tuna Steak Marinade


• Extra Virgin Olive oil - It helps
keep the tuna from sticking to the
grill and helps keep the marinade
on the tuna steak.
• Honey
• Minced garlic – Mince your own
garlic or you can use minced
garlic from a jar.
• Coriander – Use freshly chopped
coriander where possible.
• Fresh Parsley
• Salt and coarsely cracked black
• Cumin
• Smoked paprika – Smoked
paprika adds a lovely flavour to
this marinade. But if you only
have regular paprika that’s okay
• Fresh Lemon juice – You’ll need
the juice from about half a lemon.


1. First step is the easiest: combine
all of the marinade ingredients
and whisk.
2. Put tuna steaks in a Ziploc bag,
then, pour in the marinade toss to
coat the tuna steaks, and press
out the excess air and seal.
(Alternately, you can put the tuna
steaks in a bowl, add the
marinade, toss, cover and let
marinade in the bowl.)
3. Transfer the tuna steak marinade
to the fridge and chill for 30
4. Take the tuna steak out of the
fridge and put it on the grill.
Cook for 6-8 minutes on each
side, or until the tuna is easily
flaked with a fork and the center
of the tuna steak is just barely

Serve with salad and 2- 3 tablespoons of whole grain rice, or pak choi, tendersteam broccoli, sugar snap peas and baby sweet corn.


These crispy skin on chips are a delicious and simple side dish that goes with almost anything. Keeping the skin on homemade chips gives them an amazing texture and makes them even quicker to make. Baked in the oven in just 30 minutes all you need is potatoes, oil and your favourite seasoning.


* 400g potatoes
* 1 tbsp vegetable oil
* 1 portion roast potato seasoning


* Scrub the potatoes clean and then cut them in to discs and then slice in to chips. Add them to a bowl of water and put to the side for an hour.�
* Drain the chips and then put them on some kitchen paper and put more kitchen paper on top and dry them well.�
* Put the chips in a bowl with the oil and seasoning and mix well.�
* Transfer to a large baking tray in a single layer and put in a preheated oven at 200°C/400°F/Gas 6 for 30 minutes, turning half way through.�


* You can still follow this same recipe if you do want to peel the skin off the potatoes.
* If you are keeping the skin on, make sure to really scrub them well before slicing them.
* Make sure you are using a non stick baking tray, otherwise you will need to line it with baking paper first.


Turn up the volume.

Photos from White Butterfly NLC - Health and Nutrition's post 07/03/2022

Someone once said “Women can’t manage work and house both”….

Can you believe that some people did and still do think that way? We all know It's not a walk in the park to build a career, manage the challenges of raising children, and running a household, all at the same time. In spite of these complexities, many women, manage to do just that. They also face this bias on a daily basis, be it a silent thought, or said out loud.

Tomorrow is International Women's Day and I strongly believe that an empowered and encouraged woman can do a hell of lot a things than we can imagine. 😍

So ladies let’s make the game stronger with empowering each other!❤️

My passion is to help and support women of all ages, from all cultures, with different beliefs, from the corporate high flyer to the stay at home mum. I help them achieve their health goals. I help them feel better, boost their energy levels, achieve a healthier lifestyle for themselves and their family through simple food swaps and ideas, I help them make healthier choices, get better sleep and help reduce stress levels,

If you would like to know more about my Vibrant You. 12 and 24 week nutrition and lifestyle program, just type “yes” in the comments below or send me a private message and together we can break the bias.

Sisters, let’s keep doing it for ourselves.


I’ve always been the kind of nutrition coach that practices what she preaches. So after my client consultation yesterday and after checking my fridge, off I went this morning to stock up.


Lunch. What's on your menu today?

Photos from White Butterfly NLC - Health and Nutrition's post 02/03/2022

Balanced day of eats!

Meat eater and vegetarian example. Because eating well makes you feel good from the inside out.

It’s great feeling to be able to plan your own meals with confidence and find delicious, healthy and easy recipes you love!

If you have any questions, why not send me a message? Am happy to help


5. Green bean & penne salad

This speedy pasta salad with a healthy tomato and basil dressing counts as three of your five-a-day and is sure to perk up any lunchbox. It's a colourful recipe that blows beige sandwiches out of the water. Top up with rocket and basil for extra greens.


4. Turkey & pepper pittas

These snacky turkey pittas served with a dollop of soured cream and soft pieces of avocado make a great lunch. Older kids may be up for a sprinkle of chilli flakes, too, along with peppers for satisfying crunch. If putting in a lunchbox, pack the soured cream in an extra pot so the pittas don't get soggy.


3. Tuna rice salad

Ensure the kids are eating well with rainbow rice salads, designed with easy meal prep in mind – make the rice base in a batch and divide up for the whole family.


2. Chicken, carrot & avocado rolls

Lunch is all wrapped up with this simple, quick chicken tortilla rolls. Raid the fridge and put together the perfect mix of cheese, chicken and avocado for a midday hunger killer. For a packed lunch, wrap them in cling film and twist them shut to avoid spillage in school bags.


1. Peanut hummus with fruit & veg sticks

Get dipping with this peanut hummus with fruit & veg sticks. This healthy, nutty dip has silky smooth tahini and a pinch of smoked paprika to make your chickpeas pop with flavour. Stir in some whole chickpeas once your hummus is blended for texture. With no cooking involved, this is an ideal midweek lunch for when you're short on time. No time
To make your own, there are great quality tubs in the supermarket.

Photos from White Butterfly NLC - Health and Nutrition's post 15/02/2022

Knowing what to pack in children's lunchboxes can be tricky, especially if they're fussy eaters. However, if you choose fresh and colourful ingredients, chances are that what you make will be more wholesome and appetising.

You don't have to spend too much time prepping either. From Peanut hummus with fruit & veg sticks to pitta pockets, Here are a couple of ideas you can make, and they’re stuffed full of freshness and flavour. So, ditch the soggy sarnies and try something different. These ideas incorporate lots of nutritious ingredients. They're also simple to make and will keep kids fuller for longer. They don’t need to be just for kids, make them for yourself too!


Heaalthy stir fry shrimp bowls!!

This recipe has been one of my go-tos for dinner because it’s so easy and simple to make! You can switch up the veggies and sub shrimp for tofu if you’d like!
The sauce is also one of my favs because it’s only 3 ingredients!!

Serves 2

- 2 tablespoons sesame oil
- 1 tablespoon soy seasoning or coconut aminos
- 1 tablespoon cornflower


- 1 tablespoon avocado or coconut oil
- 1 medium onion
- 2 minced garlic cloves
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 red bell pepper
- 2 carrots sliced
- 1 cup chopped broccoli
- 1 cup sliced mushrooms
- 1/2 cup shrimp or tofu
- 1 tablespoon sesame seeds

- 1-2 cups cooked brown rice


1. Heat up the avocado or coconut oil in a skillet on medium heat. Add in your chopped onion, garlic cloves, garlic powder, and paprika. Add in your sliced carrots.

2. Cook until onions are golden brown and add in the rest of the ingredients until fully cooked.

3. To make the sauce, mix everything together in a small bowl. Pour the sauce on top and let it cook for another 2-3 min


Doing what I do best. Creating a personalised 7-day meal plan for my client.

Vibrant You. 12 & 24 Week Health, Nutrition and Wellness Program



Making a change takes consistency over time, not overnight.


What’s your favourite berry and why?⁣⁣ 🍓 ⁣⁣

Berries are my favorite class of fruit because they are beautiful, versatile and JAM-packed with antioxidants! They are sweet, yet low in sugar and calories.

Berries are incredible for our brain and gut health. Berries contain large amounts of vitamins C and A, essential for immunity and preventing illness.

Personally, my favourite berry, and fruit, has always been raspberry. Raspberries have more fiber than any other food per gram and they fit perfectly on the tips of your fingers. Plus, you can stuff them with chocolate chips for an extra treat.

Blackberries are also incredibly high in fiber and low in sugar and calories.⁣⁣ They are so good dipped in peanut butter.

With berries, it‘s a good idea to get organic when you can. Their skins are thin so it’s hard to remove the pesticide sprays with washing. Frozen organic berries are an inexpensive and healthy choice.⁣⁣ ⁣

Blueberries are fantastic and have been linked to a wide array of health benefits including lowering blood pressure and improving memory.⁣⁣

Strawberries are also fab! Did you know they are the only fruit with seeds on the outside? They are low in calories, high in vitamin C, and freeze beautifully for smoothies.⁣⁣

Goji berries are hard to find fresh but dried, unsweetened goji berries are delicious and fun to use in a smoothie bowl or yogurt parfait.

Hope you found this helpful 🙏🏾

Videos (show all)

A few simple swaps and this dish will be one of my healthy “go to” meals ❤️
Healthy Breakfast omelette.
Aubergine and Feta Cheese Recipe




Rayleigh High Street

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 7pm
Wednesday 9am - 7pm
Thursday 9am - 7pm
Friday 9am - 7pm

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