rhitrition

RHIANNON LAMBERT BSc MSc ANutr

‪👩🏼‍🎓Master Practitioner empowering happy, healthy relationships with food 🥗Founder of Rhitrition.com & Author ‪👇🏻Get My Nutrition Book 📗 #ReNourish

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SUNDAY SMOOTHIE 🥤A healthy smoothie can be the best way to start your day, especially if dealing with pots and pans is a chore too far! 👊🏻Pack it with high-protein, high-fibre ingredients and my speedy breakfast fave can be your new beautiful, tasty, and nutritious morning go-to. . 📝SERVES 1 (MAKES 500ML) . 250ml almond milk 120g frozen berries 1 banana 30g rolled oats 100g greek yoghurt or 1 scoop protein powder 1 tbsp almond butter 1 tsp ground cinnamon . 🙋🏼‍♀️I’m doing an Instagram & FB Live 8pm tonight taking more of your questions ahead of tomorrow’s next #MythBustingMonday ! #ReNourish #Rhitrition #RhiannonLambert #Nutrition . 📷Tamin Jones
💚I still can’t get over just how many of you are making my #ReNourish menu like this Sweet Potato Frittata @EatNourishLove ! 🙌🏻And as it’s the weekend, I thought to share some helpful tips to make your healthy shopping as affordable and quick as possible so you can spend more time in the kitchen! . ✔️Make A Shopping List 🗒If you know exactly what you’re looking for (after taking stock of what you have at home) there’s less of a chance to impulse buy items you don’t need. A old-fashioned list will help you stay within a budget. . ✔️Don’t shy away from generic brands 🥫They’re actually great quality and often offered at a much better price compared to branded varieties. See what you think of any tinned foods like chopped tomatoes, beans and fish. . ✔️Snack before spending 😋An empty tummy leads to increased food cravings and hunger may also affect your decision-making skills more generally. So plan your market trips to fall right after meals, or fortify yourself by eating a handful of fibre-rich nuts or fruit just before shopping! . ✔️Try Frozen Fruits and Vegetables ❄️If buying fresh doesn’t work for your lifestyle, give frozen produce a try. Frozen foods are able to retain much of their nutritional value, while also being inexpensive. They're also usually already peeled, cut, and ready to go! . 👍🏻Have fun shopping everybody! . 📗Re-Nourish: A Simple Way To Eat Well - link to Amazon in bio. #Rhitrition #RhiannonLambert #Nutrition #breakfast
READ ALL ABOUT IT! 📰In case you didn’t see, the front page news yesterday was that a study says so-called ‘ultra-processed’ food causes cancer. 🤬It’s this headline sensationalism that I have to challenge every day in clinic! 😋The thing is, every single qualified health professional will tell you that they eat processed foods. 🍕Pizzas 🥞Pancakes🥫Tinned tomatoes 🍫 Chocolate 🍦Ice cream, they’re all everyday foods, processed and form part of a balanced diet, and a healthy relationship with food. 🤓The British Medical Journal bit everyone’s talking about is that “if the proportion of ‘ultra-processed’ food in the diet increased by 10%, then the number of cancers detected increased by 12%.” 👎🏻But I believe labelling certain foods as ultra-processed just contributes to an unhealthy anxiety that prevails around food all too often. Categorising may help researchers but it certainly doesn’t help the way the public, you or I think about food. 🥗Unfortunately, the bit that didn’t make the headline is that it’s more a case that poverty, smoking and a lack of exercise is the larger contributor of most conditions, but that’s not sensationalist enough for a front page! 🙋🏼‍♀️It is true for some that their diets may be made up of a larger ratio of shop bought food than cooking from scratch so we must all work on spreading a healthy message. 💚But, carry on with what you’re doing and let’s encourage positive messages surrounding what we can eat, not what we shouldn't! #ReNourish #Rhitrition #RhiannonLambert #Nutrition #TabunKitchen
SEXY SALAD 🌿Throw in some mint or other herbs! Adding a mix of flavours to your usual salad bowls is an easy way to get creative. Don’t be afraid to add different textures. 🍣 Sashimi here with ginger, grated carrots, avocado and sesame seeds 🙋🏼‍♀️Today is the start of a very big project I’ll share with you all soon but first, tonight I’m speaking @AboutTimeMag #AboutTomorrow on such an incredible panel! #rhitrition #rhiannonlambert #renourish #nutrition #fun
TOAST TIME 🥑Avocado, eggs, sardines, banana, nut butter, cheese, hummus are all examples you can try to spice up your household staple. 🤷🏼‍♀️What’s your favourite!? ✅Be it breakfast, lunch, dinner or snack. Pimp up your toast to make an easy and simple meal at any time of the day! ❤️Happy Valentines Day, treat yourself with the power of taste! 📷@theslimmingmama #Rhitirition #rhiannonlambert #breakfast #love #valentinesday #nutrition
EVERYDAY IS PANCAKE DAY! 🥞Why pancakes are reserved for #ShroveTuesday is beyond me, and you don't need to workout to 'deserve' them either! 👍🏻My #ReNourish Chocolate Protein Pancakes are so easy to throw together, a great healthy start to any morning and you guessed it, packed with enough protein and fibre to keep you full 'till lunchtime. . 👯‍♀️SERVES 2 PANCAKES . 1 small banana 1 egg (omit for vegans) 140ml milk of choice 1 tsp honey (optional) 20g chocolate protein powder 20g buckwheat flour 1 tbsp 100% cocoa powder 1 tsp baking powder or olive oil . To serve Choose from yoghurt, berries, nut butter, maple syrup, honey and chopped nuts! . 👩🏻‍🍳RECIPE . 1️⃣Put the banana into a bowl and mash with a fork. Whisk in the egg, milk and honey, if using. Then add all the dry ingredients and whisk again (or just whizz everything together in a blender.) 2️⃣Warm a large frying pan over a medium heat, add 1 tablespoon of oil and swirl it around the pan. Dollop in around 1 heaped tablespoon of the batter mixture to make an American-style thicker pancake, then continue to add 2 or 3 to the pan (don’t overcrowd the pan as it makes them difficult to flip). Cook for 2–3 minutes each side, only flipping when the underside is browned and has formed a light crust. 3️⃣Remove from the pan when done on both sides and continue with the rest of the batter. 4️⃣Plate the pancakes up in a stack and serve with your favourite toppings! . 📗Re-Nourish: A Simple Way To Eat Well - link to Amazon in bio. . #Rhitrition #RhiannonLambert #Nutrition #Pancakes #PancakeDay #PancakeLover #RecipeVideo #RecipeShare #FeedFeed 🎥@Fresheather
DOES FAT MAKE YOU FAT? 🙌🏻The first in my new #MythbustingMonday series! I'm now tracking the latest trends closer than ever before answering your Q’s where you guys get confused! 🖌Let's go back in time first! In the 50's, US physiologist Ancel Keys' famous study suggested fat was responsible for heart disease & low-fat options flooded shop shelves 😋This outdated advice is finally being shunned welcoming eggs at breakie, olive oil lashings on salads with nuts seen as perfect snacks! 🧠The brain has the highest concentration of fats (lipids) after adipose tissue possibly the best reason why our cognitive health relies on a healthy fat consumption. Eating a fat rich diet ensures memory, concentration and mood can help get to optimal levels 🥓We should definitely consume saturated fat (bacon, cheese, cream etc) in moderation but dividing fats into ‘good’ and ‘bad’ is a simple solution to a complex problem only causing more confusion 👍🏻Our bodies need a certain amount to function, and we can't make it from scratch. Triglycerides, cholesterol and other essential fatty acids store energy, insulate us and protect our vital organs. ✨Some vitamins rely on fat for absorption too. Vitamins A D E & K called fat-soluble vitamins cannot function without daily fat intake 🌈Vitamin A keeps your eyes healthy, Vitamin D keeps bones strong boosting calcium absorption, Vitamin E protects cells & Vitamin K is important for blood clotting. . FAT HEROES . 🐟Oily Fish – Don't let high calorie content of Salmon & Mackerel fool you, they’re rich in heart-healthy omega-3 fatty acids 🍶Olive Oil – One of my must-have kitchen staples 🥑Avocado – Rich in oleic acid linked to reducing blood pressure 🥛Full Fat Greek Yoghurt – Most have probiotic bacteria supporting digestive health. Try natural full-fat varieties with no added sugar. 🥜Nuts – Handful of almonds a day can lower LDL (bad Cholesterol) and assist blood sugar control 🧀Butter – Rich in Vitamins A D & fatty acids 🤓Next week #MythbustingMonday , I’ll tackle another myth picking the best from your comments! #ReNourish #Rhitrition #RhiannonLambert #Nutrition 📷Tamin Jones
MYTHBUSTING 💚Nutrition is an essential part of a healthy life, and something we should all have a good understanding of. But thanks to trends and fads, my clients in clinic and so many of you here have shared how hard it is to know what’s what! 🤓The truth is that most of us don’t follow the best advice even when we are aware of it. Five a day, oily fish twice a week, eat at least 30g fibre daily - all these are widely researched and very achievable. Dull though the basic of advice may be, they do work. 🤯Unfortunately, it's the misinformation and diet culture that's spouted by self-appointed health gurus and unqualified celebrities that just muddies the water! 👍🏻So, I'm launching #MythbustingMonday debunking those nutrition myths that harm rather than help your health to start your week right. 📝Please comment with literally anything confusing and catch up on my special Facebook Live where I'll start answering your questions too. 🙌🏻I can't wait to start separating science from all the silliness! #ReNourish #Rhitrition #RhiannonLambert #Nutrition
LEARNING ABOUT FIBRE 🤓I love a lecture, walking out of a room knowing more than when you walked in! 🙌🏻Yesterday @Uni_Roehampton , I was learning just how important fibre is to keep our digestion healthy and probiotics. 😳Daily recommendations have nearly doubled to 30g, but with the current fibre intake just 18.6g in UK, let’s think about how we can fill this gap together! 🥑🍌🍏🍇🥕🥦🥜 all are great sources of fibre! 👍🏻They’ll feed your friendly gut bacteria, promote lower blood sugar levels and all kinds of health benefits, even reducing the likelihood of gaining weight. 🥗Most top sources of fibre are plant-based so if you’re vegan, vegetarian, or a meat eater you really shouldn’t struggle to achieve the new recommendations! 🙋🏼‍♀️A baked potato (180g) = 6.5g, 1 Apple (100g) = 2.4g, beans (150g) = 6.8g, Almond (13g) = 1.8g 😋My #ReNourish Banana on wholegrain toast with dollops of nut butter and sprinkled with chia is a perfect example to start the day right! #Rhitrition #RhiannonLambert #Nutrition 📷@theslimmingmama
BREAKFAST SMOOTHIE 🙋🏼‍♀️Thick, creamy and full of healthy fats if you’re in a rush try whizzing up my #ReNourish smoothie! 🥛 250ml almond milk 🍓 120g frozen berries (just as nutritious as fresh, if not more so!) 🍌 1 medium banana slices 🍚 30g rolled oats 🌱 1 scoop of protein powder (I like vanilla) 🥜 1 tbsp nut butter 🧡 1 tsp ground cinnamon 👍🏻Have a great day everyone! It’s Friday finally! #rhiannonlambert #rhitrition #smoothie #nutrition
🥑 Cant go wrong with avocado and veggie fritters for breakfast 🙌🏻Mix up your breakfasts, are you a creature of habit? Think of the extra nutrition you can get from variety. 🙋🏼‍♀️Challenge yourself to one new meal a week, you’ll surprise yourself! Who’s with me!? #renourish #rhiannonlambert #rhitrition #vegan
❄️Cosied up on the sofa with a hot drink, a book and a nice jumper. It feels like we have gone back to winter! #ReNourish #Rhiannonlambert #Rhitrition
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