Good Nutrition by Sash

28/09/2026

Kernige, zarte, Schmelzflocken: the German oat aisle, explained 🌾

The less processed the oat, the gentler the blood sugar rise. Whole rolled oats (kernige Haferflocken), soaked overnight, are my go-to.

Sources: Wolever et al. 2019 · Br J Nutr 2018. Education, not medical advice.

functionalnutrition overnightoats haferflocken

07/09/2026

06/09/2026

That’s me … and what feels like a million labels. As high functioning woman it’s never one thing but giving myself that 1 hour for reformer all these labels just fade away and it’s a unapologetic gift to self. Try one of my classes you will feel it too

28/08/2026

New side gig 😂- for those who know me I’m always reinventing always changing my hair but always seeking growth. So here I am at 45 a reformer Pilates instructor with a few other extra titles - but what the skill has done for me mentally , physically and over all soulfully I can’t wait to share with you . Find me Balance Yoga Institut Mainz Y7GYM and more loading … learn what Pilates can do for you

25/08/2026

Be it a weekend warm up or a healthy start … make a date with yourself this Friday evening and give yourself the gift of reformer Pilates time

14/08/2026

Pillages is not the difficult part , being present with yourself is and that’s where the transformation begins. Don’t be afraid to start!

05/08/2026

A sweet, homemade indulgence that happens to be gluten-free and egg-free — no fuss, no fancy equipment, just a bowl and a springform pan.

Vegan, Gluten-Free Plum Torte

• 3/4 cup sugar (plus extra for sprinkling)
• 1/2 cup vegan butter, softened
• 1/2 cup vegan high-protein yogurt
• 1 cup gluten-free 1:1 baking flour blend
• 1 tsp baking powder
• 5–6 small plums, halved and pitted
• 1 tbsp ground cinnamon

Method:

1. Preheat oven to 350°F/175°C. Line an 8” springform pan with parchment, grease the sides well.
2. Cream butter and sugar until light and fluffy. Mix in yogurt until smooth, then fold in flour and baking powder until a thick batter forms. Spread into the pan.
3. Press plum halves skin-side up into the batter, leaving space between them. Sprinkle with cinnamon and a little extra sugar.
4. Bake 60–67 minutes until a toothpick comes out clean. Cool at least 10 minutes before releasing the springform, then another 10 before slicing.

Homemade, a little indulgent, entirely worth it. 🥄

16/05/2026

quick breakfast hack for designer breakfast bowls — 28g protein 🐉🌸
& done in 3 minutes.
here’s how →
⅓ pack Wholey Dragon Bowl
• 150ml milk of choice
• 1 scoop protein powder
blend until thick & dreamy ✨
top with chia seeds, flaxseeds, banana, raspberries & oats
nourishing, beautiful, and done before your coffee brews ☕
because good nutrition doesn’t have to be complicated — it just has to feel good 🤍
save this for tomorrow morning 👆

19/04/2026

A little memory popped up on my phone today…
just me and Leora, sharing meals, travelling, trying new things 💛

And it hit me — food is never just food.

It’s the tiny moments.
The places we explore.
The messy kitchen experiments.
The “just try one bite” negotiations 😅

It’s where memories are made.

Yes, there are days she’s fussy (very fussy 🙈)…
but when food becomes an experience — not a battle — everything shifts.

When they help mix, choose, explore…
suddenly that raw paprika isn’t so scary anymore.
It’s something they discovered.

And that’s what I’ve realised…
we’re not just feeding our kids.

We’re shaping their curiosity, their confidence,
and the memories they’ll carry with them.

One meal at a time ✨

P.S. for the mamas — any wine/beer in these clips was very much mine, not hers 😉 And yes even as a nutritionist I still sometimes have donuts 🍩

05/03/2026

Things you try on holiday… 🤪

In Bali I tried the famous “Cat Poochino” (aka Kopi Luwak) – yes… the coffee made from beans that have passed through a civet cat. Wild right? 🐾☕

One minute you’re sipping green juice at home and the next you’re drinking cat-poo coffee in the jungle. Travel does funny things to us 😂

But jokes aside… coffee actually does have some pretty great benefits when used properly:

☕ Rich in antioxidants that help fight inflammation
☕ Can support brain function and focus
☕ May improve physical performance
☕ Supports liver health

BUT here’s the catch… especially for us ladies in perimenopause 👀

Drinking coffee on an empty stomach can spike cortisol (your stress hormone), irritate the gut lining and send your blood sugar on a rollercoaster. And when hormones are already a little sensitive, that combo can lead to:

• jitters
• energy crashes
• increased anxiety
• worse hormone symptoms

So my rule?

Coffee always after food.
Even if it’s just a small protein-rich breakfast first.

That way you still get the benefits without the hormonal chaos.

Holiday coffee adventures are fun… but hormone balance still comes first 😅

Tell me… what’s the craziest thing YOU’VE tried on holiday? 🌍