Elsa Jones Nutrition

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Elsa Jones - Bestselling Author

Self care doesnt only benefit you.
By demonstrating it, you allow those around you to give themselves permission to do the same. Whether that’s your friends, colleagues, family members, children… everyone will benefit..
This reframe can be helpful if you feel guilty or selfish for prioritising your own self care. 🫶🏻

Low carb crustless quiche, a handy make ahead lunch, lasts in the fridge for up to 3 days!
Chatted about make ahead meals with a one-to-one client today which got me thinking about meal planning and the make ahead lunch recipes I plan to share with my Nourish group. This one is a handy one for a protein rich lunch and you can get more than one lunch out of it, let me know if you try it .

This brightened up my day 💛

Next Course Begins Jan 31st, 2024.
Email [email protected] to register your place 🫶🏻
Link in profile brings you to main page of my website, click on ‘Nutrition Course’ tab to read about Nourish.

Recipe-One Pot Meal in a bowl 😋
Chunky Chicken, rice & veg soup
(Make for dinner & keep extra for tomorrows lunch) My kids love it!

Ingredients
2tbsp olive oil
1 white onion, finely chopped
3 carrots diced into half moons
1 stalk celery, finely diced
3 cloves garlic, pressed
1tbsp fresh parsley, finely chopped
2 sprigs of thyme
1/4tsp teaspoon ground black pepper
1.2 litres of chicken stock (I used 2 Kallo organic chicken stock cubes)
2 chicken breasts (diced into chunks)
1 cup brown basmati rice (I use Tilda)

Optional additional Veg: frozen corn, peas, diced green beans, tinned chick peas etc.


Instructions
In a large soup pot, heat the oil over medium heat. Add the onion, carrots and celery and stir-fry for a couple of minutes. Stir in the garlic followed by the chunks of chicken and season with pepper. Stir fry for a few minutes until the chicken is sealed then add the stock and rice.

Stir and bring to a gentle boil then reduce to a simmer for approximately 30 minutes until the rice is tender. Remove the sprigs of thyme and shred the chicken further if you prefer it less chunky.

Note: if adding in additional veg, I add them towards the end of cooking time, usually the last 5 minutes.

Give yourself permission 🫶🏻

The self-care reset 🍃 🍂
Autumn is a great time to reset your self care habits.
You can use these questions to reflect upon what you may like to focus your attention on. This was one topic we covered last week in NOURISH, my online coaching group.
This week will be focusing on mindful eating and creating personalised nutrition principles. I can’t wait to get stuck in with my lovely group. If you’d like to try it out, click the link in my profile and you can join with membership for one month obligation free. Recordings are sent out the following day if you prefer to watch the session alone and in your own time. There is no pressure to partake in the group chat although I must say it does make for even better discussions when we share, totally up to each individual!

Wise words from book ‘To the women’ 💜

Self Care Is Not Selfish
Taking care of ourselves doesn’t mean “me first” it means “me too”
Not prioritising our own self-care is a theme that comes up a lot in my one-to-one coaching sessions and group coaching. You’d be surprised how many of us do not prioritise our own physical and mental wellness. However, even something as simple as reframing our thoughts around being deserving of our own care can be transformative. I’ve seen evidence of this so much in the work that I do in relation to well-being and weight management.
If you would like some one-to-one or group coaching in this area, DM me and I will put you on my waiting list for Autumn .
[email protected]

Elevenses 🍦
After my chat about healthy snack options on Today FM yesterday I had to laugh at myself allowing my kids to have ice cream at 11 .00…..however….
I couldn’t resist when he asked me so cutely for “a one ninety nine” 🤓 🇮🇹

Snacking Pros & Cons ⚖️
You can listen back to my fun chat with Dermot and Dave on - link in my stories.
We chatted about the potential pros and cons when it comes to snacking, and I gave some snacking do’s and don’ts along with healthy snacks suggestions.
It’s important to remember that snacking is not essential, but eating regular nutritionally balanced meals is!
Also important to remember that there is no one size fits all when it comes to diet so it’s important to tune in to our own needs. Our diet needs can depend on many factors, including our activity level, age, calorie needs , current weight and health goals.
Here are a few nutritionally balanced, healthy snack suggestions that will help to give you lasting energy and curb cravings:


Nutritionally Balanced Snack Options:

• Hummus with wholegrain cracker or veggie sticks
• A palmful of nuts with a piece of fruit
• 1tbsp of nut butter spread on sliced apple, oat cake, celery.
• Cheese/cream cheese with a wholegrain cracker or fruit e.g. apple/grapes
• Protein Rich yoghurt with fruit
• ½ avocado or a hard boiled egg on a wholegrain cracker/ gem lettuce cup
• Swap sugary treats for lower sugar dark chocolate or oat based biscuits e.g. Nairn’s biscuits

For expert coaching on wellness & weight management join NOURISH for live coaching online, evening sessions available at affordable prices! Link in profile.

When your school is flooded so you go for a walk by the 🌊

The Power Of A Reframe 💡
Reframing your thoughts around making healthy choices can be HUGELY helpful - give it a try 🙇🏻‍♀️
W’ll be delving into the practical side of reframing thoughts this Wednesday evening at my NOURISH online coaching group. If this sounds interesting to you or somebody you know, come join us, link in bio - only room for a couple more at present 💝

Free Coaching Weight Loss…..

My lovely sister, Vanessa Jones is currently studying for her Nutrition and Health Coach Diploma. In the context of her studies she would like to get some case stuy experience with clients. She is offering a number of Weight loss coaching sessions free of charge. If you are interested, pls send her a short email with a little about yourself and your weight management goals……
[email protected]

❤️ Officially wanna be Hilda 🙌🏻