The Nourished Wellness Hub

19/08/2026

Looking to cut back on sugar without feeling like you're missing out?
In this blog, I share simple, realistic tips to help you reduce your sugar intake while still enjoying food.
Learn how to manage cravings, make healthier swaps, balance your meals with protein and fibre, and build sustainable habits that support your long-term health—without restrictive diets or giving up your favourite treats.

If you've ever tried to cut back on sugar, you've probably discovered that it's not as easy as simply putting the biscuits back in the cupboard. Sugar is everywhere – from obvious treats like chocolate and soft drinks to foods you might not expect, such as breakfast cereals, sauces, flavoured yogh...

16/08/2026

Healthy Gym Bag Snacks 🥜💪

We all know the feeling… you finish a workout, you’re starving, and suddenly the closest bakery or vending machine looks very tempting! 😂

Having a few nutritious snacks packed in your gym bag can make it so much easier to stay fuelled, support muscle recovery and avoid getting overly hungry throughout the day.

Here are some simple options to keep on hand:

🥚 Boiled eggs – a great source of protein and nutrients, and easy to prep ahead.

🥛 High-protein yoghurt – convenient, filling and an easy way to add protein to your day.

🥜 Nuts & seeds – packed with healthy fats, fibre and some protein. Just remember that a small handful goes a long way.

🍫 Protein bars – handy for those really busy days when you need something quick. Look for options with a decent amount of protein and not loads of added sugar.

🥣 Protein balls – perfect for a homemade snack and easy to make in batches for the week.

🥤 Protein shake – especially useful after training when you need something quick and don’t have time for a full meal.

🧀 Wholegrain crackers with cottage cheese – a simple combination of protein + carbohydrates to help keep you satisfied and support recovery.

The goal isn't to eat perfectly — it's about having nourishing options available when hunger hits. ❤️

And remember, your snack choice can depend on when you're eating it. A snack before training may benefit from more carbohydrates for energy, while a post-workout snack containing protein + carbohydrates can help support recovery.

✨ A little preparation can make healthy choices so much easier. Pop a few options in your gym bag, car or work fridge so you're not relying on whatever happens to be available when you're hungry.

What’s your favourite go-to gym snack? 👇

Dominique
Nutritionist | The Nourished Wellness Hub

15/08/2026

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12/08/2026

There’s something pretty special about working in a space like this. 🤍🌿

Starting the day surrounded by open space, fresh air and beautiful country scenery, then finishing the day in my calm and cosy little treatment room.

My treatment room isn’t just a place where I work — it’s a space I’m creating to help you slow down, breathe, switch off and take a little time for yourself.

I feel so lucky to have this beautiful country setting surrounding the clinic. It’s quiet, peaceful and a world away from the hustle and bustle of everyday life.

Whether you’re coming in for a relaxing massage, some much-needed muscle relief, or simply an hour where nobody needs anything from you — my hope is that you leave feeling calmer, lighter and a little more like yourself. 🤍

Thank you to everyone who continues to support my little business. I genuinely love what I do and feel incredibly lucky to call this my workplace. 🫶

The Nourished Wellness Hub
Massage • Nutrition • Wellness 🌿

10/08/2026

Feeling constantly tired isn’t always just “busy life” or lack of sleep—low iron could be a key reason.
This post explains how iron supports oxygen delivery and energy production in the body, why women are more at risk of deficiency, and the common causes such as heavy periods, pregnancy, diet, exercise, and absorption issues.
It also outlines the main symptoms of low iron, the best iron-rich foods (both animal and plant-based), and simple ways to improve absorption through diet.
Finally, it covers when to consider supplements and when to get your iron levels checked with your GP.

10/08/2026

🌿 5 HEALTHY HABITS YOU CAN START TODAY 🌿

When it comes to improving your health, you don't need to completely overhaul your life overnight. In fact, trying to change everything at once can often leave you feeling overwhelmed and make it harder to stick with your new habits.

Instead, focus on small, realistic changes that you can repeat consistently. These little things really do add up! 💚

Here are 5 simple habits to start with:

💧 1. Prioritise your water intake
Staying hydrated supports energy levels, digestion, concentration, temperature regulation and overall body function. Keep a water bottle nearby and make sipping throughout the day a habit rather than waiting until you're thirsty.

🥗 2. Add more whole foods to your day
Try adding more fruit, vegetables, wholegrains, legumes, nuts, seeds and quality protein sources to your meals. You don't have to eliminate your favourite foods — simply focus on adding more nourishing foods into your everyday routine.

🏃‍♀️ 3. Move your body regularly
Exercise doesn't have to mean spending an hour in the gym. Walking, stretching, gardening, swimming, dancing or playing with the kids all count! Find movement that you actually enjoy and aim to make it part of your regular routine.

😴 4. Make sleep a priority
Sleep is often one of the first things we sacrifice when life gets busy, but it plays an important role in energy, mood, concentration, recovery and overall wellbeing. Create a calming bedtime routine and try to give your body enough time to rest and recover.

🧘‍♀️ 5. Make time for yourself
Your wellbeing is about more than just food and exercise. Taking time to slow down, relax, connect with people you love, spend time outdoors or simply enjoy something that makes you happy is important too.

✨ Remember: healthy doesn't have to mean perfect.

You don't need to completely change your lifestyle to start feeling better. Pick one small habit and work on making it part of your routine. Once it becomes natural, add another.

Consistency will always beat perfection. ❤️
What is one healthy habit you're going to start today?

—

Dominique
Nutritionist | The Nourished Wellness Hub

06/08/2026

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04/08/2026

How often do you put yourself last?

If you're anything like most of the people I see, you're busy looking after everyone else. Between work, kids, family, appointments, housework, cooking, and everything else life throws at you, it's easy to believe that taking time for yourself is a luxury you simply don't have.

But here's the truth...

Self-care isn't selfish. It's essential.

The better you look after yourself, the better you're able to look after the people who rely on you.

How often do you put yourself last? If you're anything like most of the people I see, you're busy looking after everyone else. Between work, kids, family, appointments, housework, cooking, and everything else life throws at you, it's easy to believe that taking time for yourself is a luxury you simp...

04/08/2026