White Butterfly NLC - Health and Nutrition

White Butterfly NLC - Health and Nutrition

Comments

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, Wellness and Mindset...Here to help, guide and support you through your journey.

I make change happen. I will get you there.

Operating as usual

19/09/2021

This picture doesn’t really do it justice, but these homemade stuffed aubergines with home made breadcrumbs on a bed of whole grain basmati rice was delicious ❤️

This picture doesn’t really do it justice, but these homemade stuffed aubergines with home made breadcrumbs on a bed of whole grain basmati rice was delicious ❤️

18/09/2021

This is known as one of medicine’s most incredible moments. In 1922, at the University of Toronto, scientists went to a hospital ward with children who were comatose and dying from diabetic keto-acidosis. Imagine a room full of parents sitting at the bedside waiting for the inevitable death of their child.

The scientists went from bed to bed and injected the children with the new purified extract - insulin. As they began to inject the last comatose child, the first child injected began to awaken. One by one, all of the children awoke from their diabetic comas. A room of death and gloom, became a place of joy and hope. Thank You Dr. Banting and Dr. Best!

@historyinpictures

12/09/2021

🙋🏽‍♀️

Credit: @livekindly

🙋🏽‍♀️

Credit: @livekindly

11/09/2021

On this day 20 years ago 246 people went to sleep in preparation for their morning flights. 2,606 people went to sleep in preparation for work in the morning tomorrow. 343 firefighters went to sleep in preparation for their morning shift. 60 police officers went to sleep in preparation for morning patrol. 8 paramedics went to sleep in preparation for the morning shift of saving lives. None of them saw past 10:30 am Sept 11, 2001. In one single moment life may never be the same. As you live and enjoy the breaths you take today and tonight before you go to sleep in preparation for your life tomorrow, kiss the ones you love, snuggle a little tighter, and never take one second of your life for granted. Never forget. #september #neverforget #wtc #memorial #twintowers #nyc #worldtradecenter #newyork #manhattan #th #wewillneverforget #newyorkcity #usa #america #twintowersnyc #heroes #sept #southtower #tribute #remember #architecture #nycneverforget #victims #andresbarrila #deseptiembre #torresgemelas #ny #newyorkersneverforget #wtcofnyc #whitebutterflynlc

On this day 20 years ago 246 people went to sleep in preparation for their morning flights. 2,606 people went to sleep in preparation for work in the morning tomorrow. 343 firefighters went to sleep in preparation for their morning shift. 60 police officers went to sleep in preparation for morning patrol. 8 paramedics went to sleep in preparation for the morning shift of saving lives. None of them saw past 10:30 am Sept 11, 2001. In one single moment life may never be the same. As you live and enjoy the breaths you take today and tonight before you go to sleep in preparation for your life tomorrow, kiss the ones you love, snuggle a little tighter, and never take one second of your life for granted. Never forget. #september #neverforget #wtc #memorial #twintowers #nyc #worldtradecenter #newyork #manhattan #th #wewillneverforget #newyorkcity #usa #america #twintowersnyc #heroes #sept #southtower #tribute #remember #architecture #nycneverforget #victims #andresbarrila #deseptiembre #torresgemelas #ny #newyorkersneverforget #wtcofnyc #whitebutterflynlc

Photos from White Butterfly NLC - Health and Nutrition's post 09/09/2021

PORTION CONTROL 🍴

It’s unfair but as we reach midlife the amount of calories we need on a daily basis reduces by about 200 calories, so that little snack here or extra bit of dinner there quickly adds up.

Try to stick to three well balanced meals per day. Base your meals around nutrient dense wholefoods such as whole grains, fruit and vegetables, beans, nuts and pulses and you can’t go far wrong.

Add to this a little seafood or lean meat, eggs and dairy and this provides a diet rich in protein and healthy fats which supports hormone production.

Make sure you try new recipes that excite you, it’s important that you look forward to your meals so you don’t fall back on unhealthier recipes. I have a list of menopause friendly recipes on my website, just follow the link in my bio.

A great tip is to prepare some vegetables at the beginning of the week, so it’s easy to go to the fridge and top up your meals with plenty of goodness.

#portioncontrol #weightloss #weightlossjourney #mealprep #healthylifestyle #healthyeating #healthy #healthyfood #eatclean #healthyliving #foodie #fatloss #health #caloriedeficit #nutrition #weightlosstransformation #fitfam #cleaneating #food #fitness #wlscommunity #foodporn #wls #caloriecounting #loveyourself #gettingfit #diet #instafood #healthiswealth #whitebutterflynlc

05/09/2021

Found this on Insta this morning and I couldn’t agree more.

People keep tagging Rebelfit in posts where people are asking their followers whether they should do Slimming World or Weight Watchers. My thoughts on this a pretty obvious, so I've put it into a simple graphic that helps people make the right choice.

The evidence remains clear.

Not one single person has maintained their weight loss on either diet beyond 5 years, and those who do both Slimming World and Weight Watchers are twice as likely to see the rebound weight gain and morbid obesity that is driven by chronic dieting.

If you've done both diets you'll know, because you'll probably be 2 to 5 stone heavier than when you first started!

Stop asking this ridiculous question. And challenge people when they ask this ridiculous question. There are far better, far healthier, far more sustainable weight loss options out there.

DON'T DIET. #weightlossjourney #weightloss #weightlosstransformation #dieting #dietculture #dietculturedropout #bodypositive #bodypositivity #whitebutterflynlc

Found this on Insta this morning and I couldn’t agree more.

People keep tagging Rebelfit in posts where people are asking their followers whether they should do Slimming World or Weight Watchers. My thoughts on this a pretty obvious, so I've put it into a simple graphic that helps people make the right choice.

The evidence remains clear.

Not one single person has maintained their weight loss on either diet beyond 5 years, and those who do both Slimming World and Weight Watchers are twice as likely to see the rebound weight gain and morbid obesity that is driven by chronic dieting.

If you've done both diets you'll know, because you'll probably be 2 to 5 stone heavier than when you first started!

Stop asking this ridiculous question. And challenge people when they ask this ridiculous question. There are far better, far healthier, far more sustainable weight loss options out there.

DON'T DIET. #weightlossjourney #weightloss #weightlosstransformation #dieting #dietculture #dietculturedropout #bodypositive #bodypositivity #whitebutterflynlc

03/09/2021

Feed your soul ❤️ #feedyoursoul #foodie #foodporn #instafood #food #foodstagram #feedfeed #foodblogger #lovefood #yummy #dailyfoodfeed #goodeats #delicious #foodgasm #love #homemade #instaeats #tasty #foodlover #eater

Feed your soul ❤️ #feedyoursoul #foodie #foodporn #instafood #food #foodstagram #feedfeed #foodblogger #lovefood #yummy #dailyfoodfeed #goodeats #delicious #foodgasm #love #homemade #instaeats #tasty #foodlover #eater

03/09/2021

What should a good breakfast look like, for healthy weight loss?

It depends a bit on your body clock, how hungry you are, what you are planning for the day....and of course, what you like to eat. One of the many reasons most diets fail is that people try to follow something they don't actually enjoy! (hence my personalised 7 day meal plans).

My breakfast often looks like a cup of black coffee because I'm up way to early and rarely hungry. Breakfast isn't necessarily the best meal of the day for hormonal and other reasons, so I often don't bother. Thats not to say that's best for you.

But, if you are eating breakfast, a good breakfast needs a few key elements...

1. Healthy fats (here supplied by full fat live Greek yoghurt, nuts and seeds)
2. Protein (ditto) and
3. Lots of micronutrients (blueberries and raspberries add to those already supplied).
4. Gut-friendly pre and probiotics help too!

If yoghurt's not your thing, try savoury protein / healthy fat combos like smoked salmon and scrambled eggs, or avocado and cottage cheese or tofu.

What a good breakfast doesn't need is loads of refined carbs like sugary cereal, toast and jam and fruit juice (sugar, sugar and more sugar).

Without the benefit of fibre, healthy fats or protein to slow sugar absorption you'll be hungry again and snacking, way before lunchtime. More sugar spikes will follow and that's a vicious circle that will keep insulin levels high, which won't help weight loss.

#healthy #weightloss #breakfasts #chiaseeds #healthyfood #breakfast #healthylifestyle #chiaseed #chiapudding #superfood #chiaseedsbenefits #food #banana #foodie #oats #organicchiaseed #chiaseedpudding #healthybreakfast

What should a good breakfast look like, for healthy weight loss?

It depends a bit on your body clock, how hungry you are, what you are planning for the day....and of course, what you like to eat. One of the many reasons most diets fail is that people try to follow something they don't actually enjoy! (hence my personalised 7 day meal plans).

My breakfast often looks like a cup of black coffee because I'm up way to early and rarely hungry. Breakfast isn't necessarily the best meal of the day for hormonal and other reasons, so I often don't bother. Thats not to say that's best for you.

But, if you are eating breakfast, a good breakfast needs a few key elements...

1. Healthy fats (here supplied by full fat live Greek yoghurt, nuts and seeds)
2. Protein (ditto) and
3. Lots of micronutrients (blueberries and raspberries add to those already supplied).
4. Gut-friendly pre and probiotics help too!

If yoghurt's not your thing, try savoury protein / healthy fat combos like smoked salmon and scrambled eggs, or avocado and cottage cheese or tofu.

What a good breakfast doesn't need is loads of refined carbs like sugary cereal, toast and jam and fruit juice (sugar, sugar and more sugar).

Without the benefit of fibre, healthy fats or protein to slow sugar absorption you'll be hungry again and snacking, way before lunchtime. More sugar spikes will follow and that's a vicious circle that will keep insulin levels high, which won't help weight loss.

#healthy #weightloss #breakfasts #chiaseeds #healthyfood #breakfast #healthylifestyle #chiaseed #chiapudding #superfood #chiaseedsbenefits #food #banana #foodie #oats #organicchiaseed #chiaseedpudding #healthybreakfast

02/09/2021

Did you pass? 🤪

#weightlossjourney #weightloss #weightlosstransformation #dieting #dietculture #dietculturedropout #bodypositive #bodypositivity
#wellness #food #healthyliving #nutritionist #foodie
#diet #fitness #weightloss #healthy #healthyfood #health #healthylifestyle #motivation #workout #nutrition #lifestyle #weightlossjourney #eatclean #fitnessmotivation #exercise #healthyeating

Did you pass? 🤪

#weightlossjourney #weightloss #weightlosstransformation #dieting #dietculture #dietculturedropout #bodypositive #bodypositivity
#wellness #food #healthyliving #nutritionist #foodie
#diet #fitness #weightloss #healthy #healthyfood #health #healthylifestyle #motivation #workout #nutrition #lifestyle #weightlossjourney #eatclean #fitnessmotivation #exercise #healthyeating

02/09/2021

Ever heard of an eating window? Cutting yours down is one easy way to help weight loss and a recent study has shown that most people feel they could reduce theirs by around 3 hours if they thought it was worth it!

It just means reducing the length of time in the day in which you eat. A later breakfast and avoiding those late night snacks gives your body and hormones some downtime that can help the weight to shift...as well as improving sleep, and lowering the risk of type 2 diabetes and other metabolic disease.

What are your thoughts? Worth a try?

#eatingwindow #intermittentfasting #fastingwindow #weightloss #fasting #intermittentfastingdiet #digestion #prepare #breakfast #dieting #hourfast
#nutrition #fitness #health #healthylifestyle #healthy #healthyfood #weightloss #diet #wellness #food #lifestyle #healthyliving #healthyeating #nutritionist #eatclean #weightlossjourney

Ever heard of an eating window? Cutting yours down is one easy way to help weight loss and a recent study has shown that most people feel they could reduce theirs by around 3 hours if they thought it was worth it!

It just means reducing the length of time in the day in which you eat. A later breakfast and avoiding those late night snacks gives your body and hormones some downtime that can help the weight to shift...as well as improving sleep, and lowering the risk of type 2 diabetes and other metabolic disease.

What are your thoughts? Worth a try?

#eatingwindow #intermittentfasting #fastingwindow #weightloss #fasting #intermittentfastingdiet #digestion #prepare #breakfast #dieting #hourfast
#nutrition #fitness #health #healthylifestyle #healthy #healthyfood #weightloss #diet #wellness #food #lifestyle #healthyliving #healthyeating #nutritionist #eatclean #weightlossjourney

01/09/2021

One of the regular comments I get from women on my Four Pillars to Health programme is that they value the 'permission' to spend time on themselves.
I think a big issue for a lot of women trying to tackle their weight is just not having the time to make it a priority.
I'm not just talking about time to plan healthier meals or time to go to the gym (remember those days?!). It's having time to focus on yourself in other ways that are also really important for lasting weight loss but aren't fully appreciated. Reducing stress, having fun, talking to friends, an early morning walk, thoughtful shopping rather than a supermarket dash - they may seem trivial but can have effects on all sorts of hormones and other factors that make weight loss easier.

And then taking some time to address the small habits that you may have slipped into over the years that can adversely affect gut bacteria, sleep, insulin resistance, muscle ....all these contribute to weight control problems and just need a bit of time and thought to correct.

So many of us are too busy looking after everyone else that we don't prioritise a bit of time to look after ourselves. But if we don't, no-one else will! So, if you need permission to take a bit of me-time today, you can call it doctor's orders! Spend a bit of time thinking about what you need to do to get your life back on track as we head out of lockdown and then put aside a bit of time each day to make it happen!

#timeforme #relax #selfcare #love #nature #metime #myself #me #happy #relaxtime #life #instagood #time #positivevibes #timetorelax #fitness #wellbeing #smile #tea #summee #motivational #mindfullness #coffee #wellness #whitebutterflynlc

One of the regular comments I get from women on my Four Pillars to Health programme is that they value the 'permission' to spend time on themselves.
I think a big issue for a lot of women trying to tackle their weight is just not having the time to make it a priority.
I'm not just talking about time to plan healthier meals or time to go to the gym (remember those days?!). It's having time to focus on yourself in other ways that are also really important for lasting weight loss but aren't fully appreciated. Reducing stress, having fun, talking to friends, an early morning walk, thoughtful shopping rather than a supermarket dash - they may seem trivial but can have effects on all sorts of hormones and other factors that make weight loss easier.

And then taking some time to address the small habits that you may have slipped into over the years that can adversely affect gut bacteria, sleep, insulin resistance, muscle ....all these contribute to weight control problems and just need a bit of time and thought to correct.

So many of us are too busy looking after everyone else that we don't prioritise a bit of time to look after ourselves. But if we don't, no-one else will! So, if you need permission to take a bit of me-time today, you can call it doctor's orders! Spend a bit of time thinking about what you need to do to get your life back on track as we head out of lockdown and then put aside a bit of time each day to make it happen!

#timeforme #relax #selfcare #love #nature #metime #myself #me #happy #relaxtime #life #instagood #time #positivevibes #timetorelax #fitness #wellbeing #smile #tea #summee #motivational #mindfullness #coffee #wellness #whitebutterflynlc

31/08/2021

Came across this quote from JK Rowling and thought it was really relevant to lots of issues and questions I get asked about weight loss.

The obvious one is that many women really do feel that they've reached their rock bottom with their weight by the time they ask for help. It's so sad...we go through years of dieting and trust me, I know, the feelings of failure can destroy self-esteem and hope. And then, hitting the menopause just makes the whole thing seem even harder.

But, rock bottom can have a positive. After years of trying and failing on diets, hitting rock bottom can mean there's nothing to lose by trying a different approach. It's a good time to accept that standard dieting advice is flawed, and by starting from the bottom again, you can put in place some solid mechanisms and structures that you can build on.

Heading straight in to weight loss attempts by cutting calories and fats or planning an ambitious exercise regime ....and then expecting willpower to do the rest, will fail (as you know) unless there are some solid foundations in place like good nutrients, hormonal balance, gut health, circadian rhythm etc. Get those right and you can build a solid weight control strategy that won't collapse, but will last for years!

#willpower #motivation #fitness #inspiration #mindset #success #determination #love #strength #goals #weightlossjourney #life #dedication #weightloss #healthylifestyle #power #believe #positivity #workout #health #selflove #focus #healthy #fitnessmotivation #positivevibes

Came across this quote from JK Rowling and thought it was really relevant to lots of issues and questions I get asked about weight loss.

The obvious one is that many women really do feel that they've reached their rock bottom with their weight by the time they ask for help. It's so sad...we go through years of dieting and trust me, I know, the feelings of failure can destroy self-esteem and hope. And then, hitting the menopause just makes the whole thing seem even harder.

But, rock bottom can have a positive. After years of trying and failing on diets, hitting rock bottom can mean there's nothing to lose by trying a different approach. It's a good time to accept that standard dieting advice is flawed, and by starting from the bottom again, you can put in place some solid mechanisms and structures that you can build on.

Heading straight in to weight loss attempts by cutting calories and fats or planning an ambitious exercise regime ....and then expecting willpower to do the rest, will fail (as you know) unless there are some solid foundations in place like good nutrients, hormonal balance, gut health, circadian rhythm etc. Get those right and you can build a solid weight control strategy that won't collapse, but will last for years!

#willpower #motivation #fitness #inspiration #mindset #success #determination #love #strength #goals #weightlossjourney #life #dedication #weightloss #healthylifestyle #power #believe #positivity #workout #health #selflove #focus #healthy #fitnessmotivation #positivevibes

Videos (show all)

Aubergine and Feta Cheese Recipe
Avocado Love 🥑

Category

Products

8 or 12 week packages
Detailed 3-5 day food diary analysis
One to one consultations, in person or on-line
Personalised meal plans
Various health and lifestyle information sheets
Health and Lifestyle strategy plans and support
Personal and mental health support
Monthly maintenance plan

Telephone

Website

whitebutterfly.co.uk

Address


Rayleigh High Street
Rayleigh
SS6

Opening Hours

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