https://sites.google.com/view/ meikitnutrition

Meikit Nutrition & Wellness, 290 Butler village Waterloo, Carapichaima (2026)

29/07/2026

I had to take a hot minute to focus on my environment and how it was affecting my immunity.

As I've written before, we all go through different seasons in life. At different times, we need to focus on the things that nourish and support the body based on what it needs right now.

I'm very much an office worker, spending most of my day indoors in the corporate world. Recently, I realized I wasn't getting nearly enough sunlight as part of my daily routine.

We often talk about nutrition as food, but sometimes the body is lacking nutrients that don't come from a plate.

Sunlight plays an important role in vitamin D production, which supports immune function. Research also shows that exposure to sunlight can influence immune responses in the body. From a Traditional Chinese Medicine perspective, low yang energy can sometimes be associated with feeling run down, cold, and more susceptible to illness.

For me, recurring bouts of the flu were a sign that I needed to pay attention.
This was my reminder that I was missing some much-needed nutritional sun rays.

So now I'm intentionally adding about 30 minutes of sunlight exposure into my day, allowing my body to reconnect with something it has been missing. Not because it's trendy. Not because it's a magic fix.

Because being sick doesn't help me achieve any of the things that matter to me.
Sometimes wellness isn't about adding another supplement, another workout, or another diet.

Sometimes it's as simple as stepping outside and giving your body what it's been quietly asking for all along.

Coach Catherina

21/07/2026

I had a bit of a run-in with the flu recently.
And honestly?

All I could think about was how badly I wanted to feel better.

How I wanted it to be over. How I wanted it to be over fast. How I wanted to get back to the business of life.

But somewhere between the chills, the coughing, and the frustration, I had to remind myself of something.

My body wasn't failing me. My body was fighting for me.

It was in a battle against something that didn't belong there. Working around the clock to eliminate a virus that wanted to take hold, so I could live, recover, and be healthy again.

Those symptoms I hated so much? They were signs that the fight was happening.

Battle scars.

And now that the worst is behind me, I have another job to do. Give my body time to heal. Give it rest. Give it the right nourishment. For a while, my focus was on being muscle strong.

Now I'm focusing on being immunity strong. Because strength isn't just about how much you can lift. It's also about how well your body can protect you when life throws something your way.

So this season looks a little different.

More sleep. More recovery. More nutrient-rich foods. More listening to my body instead of pushing through.

Because if another virus comes knocking, I don't want my body to have to fight so hard to get rid of it.

Coach Catherina

16/07/2026

Just Because Everybody Repeating It, Doesn't Make It True
One person posts something online. Then a few people repeat it.
Then influencers pick it up.

Before you know it, everybody talking like it's a proven fact.

"Low carb is the best."
"No, low fat is the answer."
"Carnivore is the only way."

The supporters of each will tell you theirs is the superior diet.
But here's what often gets lost in the noise...

Most diets can help you lose weight if they create a calorie deficit.

So if someone loses 20 lbs eating low carb, it doesn't automatically mean low carb is the best diet.
If someone loses 20 lbs eating low fat, it doesn't prove low fat is superior.
If someone loses 20 lbs on carnivore, it doesn't automatically make carnivore the healthiest choice.

Weight loss and overall health are not always the same thing.

Take the carnivore diet.
Yes, many people lose weight on it.
But you're also eliminating fruits, vegetables, legumes, and whole grains.

That means you're missing out on fibre and many vitamins, minerals, and plant compounds that support gut health, heart health, and long-term wellbeing.

So yes...

The scale may move. But maybe we're asking the wrong question.
Instead of asking, "How much weight did I lose?"

Ask......"What am I gaining... or losing... nutritionally while I'm losing weight?"

The same goes for any diet that cuts out entire food groups without a medical reason.

As a nutrition coach, I'm not interested in helping people lose weight at any cost.

I'm interested in helping people lose weight while still:

🥗 Nourishing their bodies
💪🏽 Maintaining muscle
🌿 Getting enough fibre
🍛 Enjoying the foods they love
❤️ Building habits they can actually live with

Because if a diet helps you lose weight but leaves you miserable, constantly craving food, avoiding social events, or missing key nutrients...

Was it really a success?

Don't judge a diet only by how much weight someone lost. Judge it by whether it supports a healthy body, a healthy mind, and a lifestyle you can still enjoy years from now.Because the goal isn't simply a smaller body.

It's a healthier, happier life. ❤️

Coach Catherina

15/07/2026

From Skinny Fat to Skinny Strong 💪🏽
What I know now that I wish I knew before...

I thought being skinny meant I was healthy.

The scale was satisfactory. My BMI was in a normal range

People kept saying, "Girl, you skinny, you have nothing to worry about!"
And I honestly believed I was doing everything right.

But here's what nobody tells you...

You can lose weight and still be weak.

For years, I depended on intermittent fasting and simply eating less. The pounds came off, but so did my strength.

I couldn't carry all my grocery bags in one trip.
Lifting a heavy box? I'd have to call somebody.
Even simple everyday tasks felt harder than they should.

I was becoming a smaller version of myself, not a stronger one.

These last four months have completely changed how I see health.

Today, I'm not chasing skinny.

I'm building strength.

Strength to carry my own groceries.
Strength to lift heavy things without thinking twice.
Strength to stay independent as I get older.
Strength to enjoy life instead of just fitting into smaller clothes.

When I look at these before-and-after photos of my back, I don't just see muscles.

I see confidence.
I see capability.
I see a body that's working for me, not just looking different.

Because the goal was never to take up less space.

The goal was always to become more capable.

💚 Here's your reminder:
Don't just celebrate the kilos you've lost.
Celebrate the strength you're building.

Less skinny fat. More skinny strong. 💪🏽

Have you ever noticed that getting lighter didn't necessarily make you stronger?

Coach Catherina

14/07/2026

I am excited to share my 🚨GOOD NEWS... this Tuesday, You don't have to give up doubles to be healthy!

Before the nutrition police arrive...... hear me out. 😄

A doubles has:

🥙 Carbs from the bara

🫛 Protein from the channa

🥄 Fat from the frying and toppings

Sounds familiar? That's because it's made up of the same macronutrients we look for in many meals.

So why does it get such a bad reputation?

Because we've been taught that one food can ruin our health.

It can't.

The real question isn't, "Can I eat doubles?"

It's "How much am I eating, and how does it fit into my overall lifestyle?"

One doubles every now and then won't make or break your health. Your habits over time matter far more than one meal.

And while we're at it...

Let's stop serving our doubles with a side of guilt.

Some people eat doubles with a side of pepper...
..and a bucket of guilt

"I'll have to starve tomorrow."

"I've ruined my diet."

No, you haven't.

Enjoy it. Savor it. Then move on.

Healthy living isn't about avoiding the foods you love, it's about finding balance.

💚 Eat the doubles. Skip the guilt.

👇 What's your favourite doubles order? Mild, slight pepper, or plenty pepper? 🌶️

Coach Catherina

, ,

13/07/2026

It's avocado season, and yes... I bought them. 😌
Before anybody starts asking, the answer is no. You're not getting one. 😂

I didn't buy avocados just to admire them. I bought them because I know they're packed with healthy fats, omega fatty acids, fiber, vitamins, and minerals that support heart health, brain function, and help keep me satisfied longer.

Some people collect shoes. Some people collect handbags.

Me? I stock up on avocados when they're in season. 🥑💚
No guilt. No regrets. No sharing.

Now tell me... what's your favourite way to eat avocado? On sada roti, in a salad, with eggs, or straight out of the skin with a spoon? 🥑👇
Coach Catherina

10/07/2026

🍎 Look at your age. Look at your plate.
Now ask yourself one question:
Am I eating enough fruits and vegetables for someone my age?

We spend so much time worrying about what not to eat...
❌ Don't eat carbs.
❌ Cut the sugar.
❌ Avoid fat...that we sometimes forget to ask whether we're eating enough of the foods our bodies actually need.

Take a look at the chart.

Then think about what is on your plate TODAY.

Not your "healthy" day.

Your real day.

How did you measure up?
This isn't about guilt.
It's about awareness.

Because sometimes better health isn't about eating less.

It's about eating more of the foods that nourish your body.
🍎 More fruit.
🥦 More vegetables.
🌈 More colour on your plate.

Small choices, repeated consistently, can have a big impact on your energy, your health, and your future.

So here's my question for you:
When you compare your plate to the recommendations for your age, are you measuring up? Or is there one simple change you could make today? ❤️

Coach Catherina
,

09/07/2026

What if you're not lazy?

What if the reason you haven't started exercising or eating better isn't because you lack discipline... but because your brain is trying to protect you?

We often judge ourselves harshly when we struggle to stick with healthy habits.

"I'm lazy."
"I have no discipline."
"Why can't I just do it?"

But when it comes to exercising, eating well, getting enough sleep, or making lasting lifestyle changes, procrastination isn't always a character flaw.

It's often a protective response.

Our brains are designed to keep us safe.

They prefer what's familiar, predictable, and energy-efficient.

So when we decide to exercise, prepare healthier meals, drink more water, or change habits we've followed for years, our brains register something new.

And new can feel uncomfortable.

Sometimes, even threatening.

That's when the inner dialogue begins:

• "Start tomorrow."
• "You're too tired today."
• "One takeaway won't matter."
• "This is going to be hard."

We often mistake that resistance for laziness.

But perhaps it's simply your brain doing exactly what it evolved to do: steering you away from perceived discomfort.

The encouraging part is that the brain is remarkably adaptable.

Every walk.

Every workout.

Every healthy meal.

Every time you follow through despite not feeling like it...
..you're teaching your brain that this new behaviour is safe, familiar, and worth repeating.

That's why reframing is so important.

Instead of focusing on what you're giving up, focus on what you're building:

✨ More energy.
✨ Better health.
✨ Greater confidence.
✨ Freedom from constantly starting over.

Healthy habits become sustainable when they're driven by purpose rather than punishment.

So instead of asking:

"Why am I procrastinating?"

Try asking:

"What discomfort am I trying to avoid?"

Then ask an even more powerful question:

"Is the discomfort of staying the same costing me more than the discomfort of change?"

Sometimes the biggest transformation doesn't begin with motivation.

It begins with one small action that teaches your brain a new story.

What's one healthy habit you've been putting off, and what's one small step you could take today?

Coach Catherina

08/07/2026

If losing weight were simply about having more information, almost everyone would already be healthy.

Think about it.🤔

Never before have we had so much nutrition and fitness advice at our fingertips.

Every day we're flooded with recipes, workouts, teas, detoxes, supplements, and endless opinions about what we should and shouldn't eat.

One expert says, "Cut carbs."

Another says, "Carbs are essential."

One tells you to count every calorie.

Another says calories don't matter.

Then social media fills our feeds with perfectly toned bodies, flawless meal prep, and dramatic before-and-after photos.

Instead of feeling empowered, many people feel overwhelmed.

We've reached a point where people are almost judged by what they eat.

"You still eat gluten?"

"You still eat meat?"

"You eat after 7 p.m.?"

"That's probably why you can't lose weight."🙄

With so many voices competing for our attention, it's no wonder people stop trusting themselves.

The result isn't action.

It's paralysis.

We scroll.

We compare.

We save posts.

We tell ourselves we'll start on Monday.

And somewhere along the way, we confuse consuming information with making progress.

The truth?

Most people don't need another diet.

They don't need another detox.

They don't need another "secret."

They need clarity.

Because lasting transformation doesn't come from knowing everything.

It comes from consistently doing a few simple things well.

In today's world, clarity is a superpower.

Stop trying to follow every expert.

Start building habits you can actually live with.

Because your healthiest life won't be built by watching someone else's.

It will be built one small decision at a time.

Have you ever felt so overwhelmed by health and fitness advice that you ended up doing nothing at all?

Or do you think the abundance of information actually helps people make better choices?

I'd love to hear your perspective in the comments.

Coach Catherina

07/07/2026

Today, I chose not to let yesterday win. ❤️
Yesterday I didn't go to the gym.
The virus had taken a lot out of me, and honestly, all I wanted to do was rest. So I did.

This morning, I woke up just as sleepy.
But I had a choice.
I could let yesterday become today.
Or I could decide that yesterday was enough.

So I got up and became the person I wanted to be
Not because I was motivated.
Because I was protecting a promise I made to myself.

And then my trainer looked at me and said,
"Your bum looking like an apple." 🍎😂 That nutrition working for you girl .......

We laughed, but it reminded me
The work is working.
The meal choices.
The consistency.

The small decisions nobody sees.
They are adding up.
Today wasn't about having the perfect workout.

It was about proving to myself that one derailed day doesn't get to become two.
Because that's how people quietly give up on themselves.
And that's also how people quietly change their lives.

One decision at a time.
One Missed day didn't become two ❤️

"If this sounds like you, and you're holding on to a promise you made to yourself, keep going. DON"T QUIT❤️

Meikit Nutrition & Wellness

29/07/2026

21/07/2026

16/07/2026

15/07/2026

14/07/2026

13/07/2026

10/07/2026

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