Vegan Wellness Coach

𝐃𝐢𝐬𝐚𝐩𝐩𝐞𝐚𝐫𝐢𝐧𝐠’ 𝐅𝐮𝐥𝐥𝐧𝐞𝐬𝐬 𝐇𝐨𝐫𝐦𝐨𝐧𝐞𝐬? 😳
Weight management can get pretty frustrating if we don't notice a fullness feeling after eating.
This can happen if the signal that tells us 'you're full' gets so weak we can’t notice it.

It’s partially a hormonal issue which I’ll address in more detail during our 4 week Hormonal Health programme starting on Monday in the VIP subscription group. 𝗪𝗼𝘂𝗹𝗱 𝘆𝗼𝘂 𝗹𝗶𝗸𝗲 𝘁𝗼 𝗷𝗼𝗶𝗻?
Let me know below.

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐰𝐡𝐲 𝐟𝐮𝐥𝐥𝐧𝐞𝐬𝐬 𝐬𝐢𝐠𝐧𝐚𝐥𝐬 𝐦𝐢𝐠𝐡𝐭 𝐛𝐞𝐜𝐨𝐦𝐞 𝐰𝐞𝐚𝐤. 𝐏𝐥𝐮𝐬 𝐈’𝐥𝐥 𝐠𝐢𝐯𝐞 𝐲𝐨𝐮 𝐚 𝐟𝐞𝐰 𝐭𝐢𝐩𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 ‘𝐫𝐞𝐛𝐮𝐢𝐥𝐝’ 𝐭𝐡𝐚𝐭 𝐜𝐨𝐧𝐧𝐞𝐜𝐭𝐢𝐨𝐧.

👉If in the past we repeatedly ignored the hormonal signal of fullness (which can be a subtle one) we may have trained the brain to not respond to it anymore.

👉If the brain’s gotten the message: ‘She doesn’t want to react to this.” it won’t bother sending or receiving strong fullness signals anymore.

👉If we've been on strict diets and ignored hunger signals, or if we always eat based on the clock instead of responding to natural hunger cues, we may lose touch with our natural hunger cues.

𝐍𝐞𝐱𝐭 𝐩𝐨𝐬𝐬𝐢𝐛𝐢𝐥𝐢𝐭𝐲:
👉Leptin & Ghrelin Imbalance
They are two hormones that regulate appetite. If we often overeat because the food is too yummy to resist and ignore or override fullness signals, it can disrupt fullness signalling. This can make it harder to feel satisfied after a meal.

𝐇𝐨𝐰 𝐭𝐨 𝐑𝐞𝐭𝐫𝐚𝐢𝐧 𝐓𝐡𝐨𝐬𝐞 𝐒𝐢𝐠𝐧𝐚𝐥𝐬:
❤ Mindful Eating Practice:
Start eating slowly, without any distractions, savouring each bite. Check in mid-meal: "Am I still hungry, or starting to feel full?"

❤ Focus on Fiber and Protein
Use those two nutrients.
They help you feel full for longer, and keep your energy levels steady. This way you're less likely to crave snacks or overeat.

❤ Load up on Filling Foods.
Vegetables, salads, and comforting soups are perfect for that. They will help fill you up without tons of calories.

❤ Stress Management.
Stress can throw appetite signals out of whack. Stress-reducing practices like yoga, meditation, or deep breathing can help.
There are some other ways and we will talk about those in the new VIP programme.

𝐈𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐧𝐨𝐭𝐞: It will take time and patience to relearn those hunger and fullness cues. But it can be done. 🥰

𝗥𝗲𝗰𝗶𝗽𝗲: 𝗢𝘃𝗲𝗿𝗻𝗶𝗴𝗵𝘁 𝗟𝗲𝗺𝗼𝗻 & 𝗖𝗵𝗲𝗲𝘀𝗲𝗰𝗮𝗸𝗲 𝗢𝗮𝘁𝘀.
Would you believe it? There are no images for Lemon Overnight Oats I could find. So I got one of these fancy AI programmes to make one for me. Looks nice, no?

𝗛𝗲𝗿𝗲❜𝘀 𝘁𝗵𝗲 𝗿𝗲𝗰𝗶𝗽𝗲:
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
· 1/3 to 1/2 cup rolled Jumbo oats (Lower glycemic Index than
broken oats)
· 1 tbsp chia seeds
· 1/2 cup unsweetened plant milk
· 1/4 cup or less, of lemon juice
· Zest of 1 lemon
· 1/2 tsp vanilla extract
· 12g plain protein powder [to help with hunger control]
· Usually I don't use sweeteners, but you might like to try stevia or date sugar in this. Date sugar is pulverised dried date. Lovely caramel taste
· 1/4 cup vegan yoghurt (unsweetened)

𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀:
1. In a jar or bowl, mix the rolled oats and chia seeds.
2. Add the plant milk, lemon juice, lemon zest, protein powder and vanilla extract. Stir until well combined.
3. Sweeten the mixture with your choice of sugar-free sweetener, adjusting to taste.
4. Gently fold in the vegan yoghurt to add a creamy, cheesecake-like texture.
5. If desired, mix in half a tablespoon of almond butter for richness.
6. Cover the jar or bowl and refrigerate overnight.
7. In the morning, give it a good stir. If the consistency is too thick, add a little more almond milk.
8. Top with fresh lemon zest before serving.
Enjoy...😀

𝗥𝗲𝗰𝗶𝗽𝗲𝘀 𝗳𝗼𝗿 𝗵𝗼𝗺𝗲𝗺𝗮𝗱𝗲 𝘄𝗿𝗮𝗽𝘀/𝘁𝗼𝗿𝘁𝗶𝗹𝗹𝗮𝘀
After watching how to make them, I will buy a tortilla press. I realised that it's the secret to a good-looking neat round thin wrap or tortilla 'disk'.🍓

Not rubbishy thick on one side and nearly transparent on the other one. 🤬

I'm off to order the press. 👍Then it will be real easy.
🍓Make the dough,
🍓roll it into a sausage shape,
🍓cut it into portions,
🍓roll the portions into balls,
🍓and squish each one inside a tortilla press to create a perfect thin round disk. 🤩

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝟮 𝗿𝗲𝗰𝗶𝗽𝗲𝘀. (𝗡𝗼 𝗻𝗲𝗲𝗱 𝗳𝗼𝗿 𝘁𝗵𝗲 𝗽𝗿𝗲𝘀𝘀.)
You have to have a nonstick fry pan.

𝗩𝗲𝗿𝘀𝗶𝗼𝗻 #𝟭 𝗪𝗵𝗼𝗹𝗲 𝘄𝗵𝗲𝗮𝘁 𝘁𝗼𝗿𝘁𝗶𝗹𝗹𝗮
4-5 portions
Prep time: 15 minutes + resting
Cook time: 1-2 minutes per wrap
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
1 cup whole wheat flour
1/2 teaspoon baking powder
1/4 teaspoon salt
1 cup hot water (NOT BOILING. Adjust based on flour and humidity)

𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀:
Combine dry ingredients: In a mixing bowl, whisk together the flour, salt, and baking powder (Some people leave it away).
Add water: Gradually add hot water to the dry ingredients, mixing until a soft, pliable dough forms. You may not need the full amount of water!

Knead the dough: Knead the dough for 5-7 minutes, until it's smooth and elastic.

Rest the dough: Cover the dough and let it rest for at least 30 minutes (or up to a few hours). This helps relax the gluten and makes the tortillas easier to roll out.

Roll and cook: Divide the dough into equal pieces and roll each one into a thin circle.
Cook the tortillas on a hot skillet or nonstick pan for 1-2 minutes per side, or until lightly browned and puffed up.
⚠️Keep warm and pliable: Stack the cooked tortillas in a clean towel to steam and stay soft.

𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝘁 𝗧𝗶𝗽𝘀:
Hot water is key: Hot water helps soften the whole wheat flour, making the dough easier to handle and resulting in a softer tortilla.

Resting is important: Resting the dough allows the flour to fully hydrate and makes rolling out easier.

Roll them thin: For pliable wraps, roll the dough out as thinly as you can without tearing. Or buy a tortilla press 😉

Don't overcook: Overcooking makes tortillas dry and brittle. Cook only until you see browning and puffing.

Steam to soften: Wrapping cooked tortillas in a clean kitchen towel helps them steam and become even more pliable.

Don't be afraid to slightly adjust the water amounts as you knead the dough. You're looking for a smooth, not overly sticky consistency.

𝗩𝗲𝗿𝘀𝗶𝗼𝗻 #𝟮 𝘄𝗶𝘁𝗵 𝘀𝗼𝗺𝗲 𝗼𝗮𝘁 𝗳𝗹𝗼𝘂𝗿
Whole Wheat & Oat Flour Tortillas
Yields: about 6 tortillas
Prep time: 15 minutes + resting time
Cook time: 1-2 minutes per tortilla

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
1 cup whole wheat flour
1/2 cup oat flour
1 teaspoon salt
1 teaspoon baking powder (optional, for extra fluffiness)
1 to 1 1/4 cups hot water (not boiling)

𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗶𝗼𝗻𝘀:
Combine the flours: Whisk together the whole wheat flour, oat flour, salt, and baking powder (if using) in a bowl.

Add water gradually: Start by adding 1 cup of hot water and mix with a spoon or spatula. Continue adding water, a little at a time, until a soft, pliable dough forms. You might not need the entire amount.

Knead and rest: Knead the dough for 5-7 minutes until smooth and elastic. Cover and let rest at room temperature for at least 30 minutes.

Roll and cook: Divide the dough, form balls, and roll each out into very thin circles.

Cook over medium heat on a dry skillet or griddle for 1-2 minutes per side until browned and slightly puffed.

Keep warm and soft: Wrap the cooked tortillas in a slightly damp, clean kitchen towel. The moisture will steam them and help them become even more pliable.

Why the damp towel works:
Traps steam: The towel creates a micro-steaming environment, keeping the tortillas warm and adding a touch of extra moisture.
Prevents drying: Since tortillas get crispy as they cool, the steam keeps them soft for longer.

Enhances pliability: The added moisture increases flexibility, making them perfect for wraps.

Additional Tips:
Oat flour adds softness: Oat flour gives your tortillas an extra delicate and pliable texture.

Experiment with the ratio: You can adjust the ratio of whole wheat to oat flour depending on your preference.

A higher proportion of oat flour will lead to a slightly softer tortilla.
Tell me which one you will try first...

𝗧𝗼𝗱𝗮𝘆, 𝗜’𝘃𝗲 𝗴𝗼𝘁 𝗮 𝗻𝗲𝘄 𝗿𝗲𝗰𝗶𝗽𝗲 𝗳𝗼𝗿 𝘆𝗼𝘂: 𝗱𝗮𝗶𝗿𝘆-𝗳𝗿𝗲𝗲 𝗰𝗼𝘁𝘁𝗮𝗴𝗲 𝗰𝗵𝗲𝗲𝘀𝗲 𝘂𝘀𝗶𝗻𝗴 𝘁𝗼𝗳𝘂. 𝗜’𝗹𝗹 𝗴𝗶𝘃𝗲 𝘆𝗼𝘂 𝟮 𝘃𝗲𝗿𝘀𝗶𝗼𝗻𝘀.

Both versions are high in protein & quick’n easy to make.

Version 1 uses plain unsweetened soy yoghurt (I know, our American friends can’t find any in their supermarkets. 😖I have a different version for you below)

· 250-gram firm tofu
· 5-6 tablespoons unsweetened plain soy yoghurt
· 1/4 teaspoon salt (Or less…or none)
· 1 tablespoon nutritional yeast ( I often omit it)
· 1 teaspoon lemon juice

❤️ 𝗠𝗘𝗧𝗛𝗢𝗗
Crumble up the tofu with your hands, so it resembles the texture of cottage cheese.

Some pieces should be small. Other pieces, leave them larger.
Wrap the crumbles in a clean tea towel or cheesecloth to squeeze out the excess liquid.

Then take a bowl, add the crumbles, lemon juice, yeast flakes and salt and mix.

The next step is to add the yoghurt.

Start off with 5 tablespoons. If not enough add another tablespoon or maybe a splash of plant milk. The texture is up to you.

𝗡𝗼𝘄 𝗵𝗲𝗿𝗲’𝘀 𝘁𝗵𝗲 𝘁𝗵𝗶𝗻𝗴: it does taste better the next day after resting in the fridge overnight.

The flavours meld together nicely.
But if you cannot wait, be my guest, and eat it straight away.😋

𝗪𝗵𝗮𝘁 𝗶𝗳 𝘆𝗼𝘂 𝗰𝗮𝗻’𝘁 𝗳𝗶𝗻𝗱 𝘀𝗼𝘆 𝘆𝗼𝗴𝗵𝘂𝗿𝘁?
𝗡𝗼 𝘄𝗼𝗿𝗿𝗶𝗲𝘀.

Then do this: 👇
Take a block of silken tofu (around 400 g) and drain.
It becomes the creamy part of the cottage cheese.

Add to a blender and mix with 2 tablespoons of lemon juice.
Some people add a teaspoon of maple syrup.
You can leave it off and add it at the end if you think it needs ‘something’ sweet in it.

Add a pinch of salt.
Add a teaspoon of yeast flakes to give it a slightly fermented cheesy taste. Again, you’re in charge. If you don’t like yeast flakes, leave it away.

Blend this 'cream' and place it into a bowl.
Now come the ‘cheese curds’,

Take a block of well-drained, pressed 400g tofu and start crumbling it into a bowl.

𝗝𝘂𝘀𝘁 𝘂𝘀𝗲 𝘆𝗼𝘂𝗿 𝗵𝗮𝗻𝗱𝘀. 𝗗𝗼𝗻’𝘁 𝗺𝗮𝗸𝗲 𝗶𝘁 𝗹𝗼𝗼𝗸 𝗽𝗿𝗲𝘁𝘁𝘆. 𝗠𝗲𝘀𝘀𝘆 𝗶𝘀 𝗴𝗼𝗼𝗱. 𝗦𝗼𝗺𝗲 𝗰𝗿𝘂𝗺𝗯𝘀 𝗼𝗿 𝗰𝘂𝗿𝗱𝘀 𝗰𝗮𝗻 𝗯𝗲 𝗹𝗮𝗿𝗴𝗲𝗿 𝘁𝗵𝗮𝗻 𝘁𝗵𝗲 𝗼𝘁𝗵𝗲𝗿𝘀.

Now add the blended silken creamy tofu over these curds.
Either use the lot or just some of it.

You can adjust how creamy you wish to make it.
This can be stored in the fridge for up to 5 days. The water will separate a little from the silken tofu. Just mix it back in.

This recipe cannot be frozen.
You can add chives, parsley or other herbs and spices...Enjoy. 😍
Who's going to try this?

𝙏𝙤 𝙖𝙡𝙡 𝙣𝙪𝙩 𝙗𝙪𝙩𝙩𝙚𝙧 𝙡𝙤𝙫𝙚𝙧𝙨 [𝙄'𝙢 𝙤𝙣𝙚 𝙤𝙛 𝙩𝙝𝙚𝙢! 🙋‍♀️]
The info below means that when you're on a weight loss plan, it might be best to go easy on nut butters.
My favourite one is crunchy almond butter, without oil, salt or sugar. 🥰

Oh wait!!!...It's actually crunchy peanut butter, with no oil, salt or sugar.

Hmmm...maybe my most favourite one is crunchy toasted cashew butter, no oil, salt or sugar. 😂

What type do you like most?

If you are using my plans, we consume 35g of nuts and seeds a day. That includes flax seed meal and chia seeds.

When eating nut butters, allow about 2 tablespoons of crunchy nut butter because that amount is close to our daily allowance.

Researchers advise having a variety of types of nuts to reap all the nutritional benefits ❤️

And a tablespoon of unsweetened oil-free, salt-free nut butter can easily fit into this...as a lovely treat. ☺️

Besides nutrition and weight loss info, I also post recipes over in my insider’s FB VIP group. Do you want to join? Let me know below ⬇️

❤️ For homemade green pesto, there are several oil substitutes you can use to maintain flavor and richness.

I like to use aquafaba, the starchy liquid found in a can of chickpeas.

Others add avocado.
But unless you use it up within a couple of days it goes a funky colour 😬

Here’s an Oil-Free Pesto Recipe

Ingredients:
3 cups tightly packed fresh basil
2 cups greens like fresh spinach, kale etc.
1/3 cup pine nuts (or other nuts/seeds like walnuts, sunflower seeds, or cashews)
2 cloves fresh garlic
1/3 cup nutritional yeast (for a cheese taste)
1/4 to 1/3 cup aquafaba (liquid from canned chickpeas)
2 tablespoons lemon juice
Fresh cracked pepper
Blend these ingredients together, adjust seasoning…. And voila… a yummy pesto.

Use it as a topping or on wraps , sandwiches, etc. 🌿🌱🍝

Steal my prep system...

I don't take out time to make several batches of food in one go.
Instead, when I cook a meal [in this case, a lentil stew with yellow pea pasta and veg] I make two to three portions extra and either put them in the freezer or fridge.

When I make a sauce or gravy, the same thing occurs. I make extra on the day, and pack up the leftover sauce into individual re-usable sachets. And off they go into the freezer.

Soup? The same story.

Grains? I always cook extra, portion them out, freeze the portions on a tray, and then transfer them into a container.

Then on the day when I feel like having grains, I take out one portion and reheat it.

Like this, I do not need to take out a big chunk of my week to make batches of food...I batch cook as I go along.

This way, I have accumulated plenty of meals or side servings that I can easily reheat in a short amount of time.

Usually, I make fresh vegetables to go with my meals. But if I know it's going to be busy the next day, I pre-steam some veggies.

Works really well for me.
Do you pre-prep any foods to save time on future busy days?

No Cook White Sauce to pour over anything.

You're welcome 😉

Based on a recipe from nutritciously. com

Use 2-3 tablespoons on your food. It’s delicious and healthy.

It will keep in the fridge for 3 days. I have never frozen it. Not sure how that would work.

If you want to use it as your protein portion, use 1/3 of the sauce although it may not offer the same help with satiety as serving whole beans.

Optional additions: garlic powder, pinch of mustard powder, tomato paste....

Can you think of other options?

This easy recipe is from our VIP subscription group.

A gluten-free pizza base using chickpea flour and vegan yoghurt.
The topping is up to you.

You'll need a sauce. Use our no-cook white bean sauce if you can't have tomato-based sauces.
Or use a tomato and oregano pizza sauce.

And then top it with anything you've got hanging around at home.
I added air-fried zucchini/courgette, some cherry tomatoes, and olives.
I crumbled some tofu on top and stuck it in the air frier to crisp up.

You can even add some beans or chickpeas.
At first, when you remove it from the frypan, the base recipe comes out a bit soft.

However, you can crisp it up either in an oven, air fryer, or sandwich maker or cook it for longer in the frying pan to dry it out further.

Recipe for 1 serving.
1/3 metric cup Besan/chickpea flour
1/3 metric cup of unsweetened plant yoghurt. I use soya.
1/4 metric teaspoon baking powder
You can add salt, Italian herbs, or garlic powder.

METHOD:
Take a cereal bowl, and add the chickpea flour, baking powder and herbs and spices. MIX well.
Then add the yoghurt. Again mix well until there are no more lumps.

Take a nonstick fry pan and heat to medium.

Spread the batter mix into the hot frypan. Don't leave it thick or else it will be like bread.

Flatten it with the back of a spoon.
Cook for about 2 minutes until it easily lifts off.
If it doesn't lift off in one piece like a disk, it's not ready.

Cook it for a bit longer, then flip over.
Cook the second side for less time than the first side.
That's it. Ready.

Now top with a sauce, veggies and some additional protein.
Chickpea flour is a good source of protein already but for hunger control add some more.

Questions?
Please ask me below.

Is It True That Cooking Tempeh Kills Beneficial Bacteria?😬

After searching for hours and comparing various studies, sadly yes. 😢 Here’s more info…

Tempeh is a product of microbial teamwork.
This is how it happens…

1. The Fermentation Process: To make tempeh, they soak and cook whole soya beans and then inoculate them with a special mould called Rhizopus. This mould forms a tight-knit community, binding the beans into that love-it-or-hate-it block we call tempeh.

2. The Heat Factor: Now, when you cook tempeh—whether you sauté, bake, or grill it—you’re applying heat. And that’s a buzzkill for the beneficial bacteria. 🌡️

3. The Temperature Sweet Spot: The ideal temperature for incubating tempeh during fermentation is around 86°F (30°C). At this warmth, the Rhizopus mould spores thrive, weaving a web that sticks the soybeans together.

4. The Probiotic Dilemma: The friendly bacteria that make fermented foods are especially beneficial for our gut health. But they’re sensitive souls. If you increase the cooking heat above 110-115°F (43-46°C), they die off.

So, if you want to retain those probiotic benefits, keep the cooking temperature VERY gentle. 🌟

5. The Nutty Goodness: However, if you cook tempeh, it still remains a fantastic source of plant-based protein, fibre, and various other important nutrients including iron and some potassium. 😍

Plus, it’s still easier on our digestion than unfermented soybeans. 🌿
In a Nutshell: While probiotics are lost when you heat tempeh, the overall nutritional goodness persists.

You can use it in salads, stir-fries, sandwiches or wrap fillings.
By now, after persisting with it, I’m used to this yummy high-protein food and eat it regularly.

It has way more protein per mouthful than firm tofu (which is basically just soy milk with coagulants).
Whereas tempeh keeps the whole soybeans intact.

TIP: I soak it in warm, not hot, vegetable stock to get rid of its dirty sock taste. ….Although admittedly I’ve actually never actually eaten a dirty sock, I just know it would taste like unsoaked tempeh. 😂

And then I add it to my recipe right at the end.

Maybe I’m kidding myself, but I’m hoping it keeps some of its healthy bacteria this way.😉

🌟 Exciting News! Our 30-Day Mind & Body Reset Starts on Monday over in the VIP Vegan Wellness Club group! 🌱

If you've been struggling with plant-based weight loss, then this upcoming program – well, it can become like a transformational journey for you! ❤️

And you'll meet my wonderful members such as Diane S. who wrote: 👇
"Nicki's advice, recipes and various challenges helped me not only make a healthy transition to being vegan but also guided me to successfully achieve my weight loss goals. I lost 60 pounds and have been able to maintain my ideal weight. I feel as if the VIP group is "my tribe"."

So...What sets this new programme apart?

We're diving into simple, yet powerful strategies for seamless vegan weight management.

But it's not just about recipes; it's a holistic approach to wellness.

Join us in the VIP Club to explore better nutrition and doable self-care routines, learn about the mood-food connection, use stress reduction as part of your weight loss tools, and get a 4-week weight loss plan filled with delicious, easy-to-make recipes. 🌿✨

But first, I want to debunk the myth that weight loss is about following recipes.

After all, recipes are everywhere. The internet is full of them.
And even though you'll receive a whole month's worth from me, they're only a small part of the puzzle.

Lasting weight management needs info on how you can eventually create your own meals and learn better eating habits.

I'll be by your side in our exclusive Mind & Body Reset group every day, ready to answer your questions and provide my unwavering support. 💪🤗

Here's a glimpse of our schedule:
🌼 Week 1: Crafting Your Personalized Self-Care
🌸 Week 2: Intentions and Boundaries for Lasting Change
🌺 Week 3: Food-Mood Connection & Mindful Eating
🌷 Week 4: Building Lasting Habits and Routines
I can't wait to finally start this programme with you over in the VIP Wellness Group! 🌈✨

Ready to transform? Reply with "Count me in!" and I’ll give you more info below. 💚🌟

𝗬𝗔𝗬..𝗢𝗻 𝘁𝗵𝗲 𝟭𝟱𝘁𝗵 𝘄𝗲 𝗯𝗲𝗴𝗶𝗻 𝗼𝘂𝗿 𝟯𝟬-𝗗𝗮𝘆 𝗠𝗶𝗻𝗱 & 𝗕𝗼𝗱𝘆 𝗥𝗲𝘀𝗲𝘁 𝗼𝘃𝗲𝗿 𝗶𝗻 𝘁𝗵𝗲 𝗩𝗜𝗣 𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗚𝗿𝗼𝘂𝗽.
Have you ever considered that sustainable weight management needs more than just recipes?

The things that can negatively (and secretly) affect your health and weight are stress, unhelpful habits and belief systems that don't serve you anymore.

𝗔𝗰𝗰𝗼𝗿𝗱𝗶𝗻𝗴 𝘁𝗼 𝘁𝗵𝗲 𝗠𝗮𝘆𝗼 𝗖𝗹𝗶𝗻𝗶𝗰:
“Stress symptoms may be affecting your health and weight, even though you might not realize it. You may think illness is to blame for that irritating headache, your frequent insomnia, cravings or your decreased productivity at work. But stress may actually be the cause.”

If you are feeling stressed, burned out and out of balance, one of the most effective ways to take back control and push the reset button is through SELF-CARE.

𝗔𝗻𝗱 𝘁𝗵𝗮𝘁'𝘀 𝘄𝗵𝗲𝗿𝗲 𝗺𝘆 𝟯𝟬-𝗗𝗮𝘆 𝗠𝗶𝗻𝗱 & 𝗕𝗼𝗱𝘆 𝗥𝗲𝘀𝗲𝘁 𝘄𝗶𝗹𝗹 𝗵𝗲𝗹𝗽.

You'll receive slimming plant-based recipes for 4 weeks plus we will go through a 30-day programme where you will create healthier habits and routines that last.

The daily lessons will help to empower you to finally stick to your new goals with ease so you are set up for long-term success.☺️
Keep a lookout for the signup.

Eating easy slimming lunches in the right portion sizes can sometimes feel like a bit of a chore (and a bore?).
But it doesn't have to be that way.
Check out these easy options:

6 Easy Slimming Lunches - Vegan Wellness Coach If you are stuck for some easy slimming lunches, this article will help. It lists some of my favourite quick and delicious options for you.

Tag me for more info.

🎄If you had too many 'relaxed boundary meals' no problem because our upcoming New Year Programme can set you back on track! We're kicking it off on January 15th in our VIP Insider's Wellness Group! 🎊

𝗜𝘁 𝘄𝗶𝗹𝗹 𝗯𝗲 𝗮 𝟯𝟬-𝗗𝗮𝘆 𝗠𝗶𝗻𝗱 𝗔𝗻𝗱 𝗕𝗼𝗱𝘆 𝗥𝗲𝘀𝗲𝘁 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲.

You'll get recipes, wellness hacks, and new daily habits to try for a refreshed, healthy, and energized start to 2024. 🌟

𝗧𝗵𝗶𝘀 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗲 𝗶𝘀𝗻'𝘁 𝗮𝗯𝗼𝘂𝘁 𝗱𝗲𝗽𝗿𝗶𝘃𝗶𝗻𝗴 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗼𝗿 𝘀𝘁𝗿𝗶𝘃𝗶𝗻𝗴 𝗳𝗼𝗿 𝗽𝗲𝗿𝗳𝗲𝗰𝘁𝗶𝗼𝗻.

Instead, it will be about building lasting habits, including following a balanced meal plan with easy, delicious recipes.

We will have various weekly wellness topics and here's a glimpse of what's in store:
👉 "Nickified" slimming menus for simplified healthy eating
👉 Daily tips on fitness, mindset, self-care, and more
👉 My support to answer questions and keep you motivated
👉 Plus you'll become part of a supportive community of women sharing your journey! 🤗

𝗜𝗻𝘁𝗲𝗿𝗲𝘀𝘁𝗲𝗱? 𝗧𝗮𝗴 𝗺𝗲 𝗳𝗼𝗿 𝗺𝗼𝗿𝗲 𝗶𝗻𝗳𝗼.

Over the next few days, I'll include short snippets from longer testimonials.

𝗛𝗲𝗿𝗲'𝘀 𝘁𝗵𝗲 𝗳𝗶𝗿𝘀𝘁 𝗼𝗻𝗲 𝗯𝘆 𝗼𝗻𝗲 𝗼𝗳 𝗼𝘂𝗿 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝗩𝗜𝗣 𝗺𝗲𝗺𝗯𝗲𝗿𝘀:
"I stumbled upon Nicki's group by accident. How glad am I to have done so!
I am an ongoing project but have now lost over 4 stone, feel fantastic, have more energy, sleep better and have learnt so much about nutrition and looking after myself.

I love the quick and simple recipes and it's so reassuring to know Nicki is always on hand to help me and answer any questions as well as being in a group with like-minded people. DJ.C."

𝗔𝘁 𝗖𝗵𝗿𝗶𝘀𝘁𝗺𝗮𝘀 𝗚𝗮𝘁𝗵𝗲𝗿𝗶𝗻𝗴𝘀: 𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝗳𝗿𝗶𝗲𝗻𝗱𝘀 𝗮𝗻𝗱 𝗳𝗮𝗺𝗶𝗹𝘆 𝗮𝗹𝘄𝗮𝘆𝘀 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗽𝗲𝗿𝘀𝘂𝗮𝗱𝗲 𝘆𝗼𝘂 𝘁𝗼 𝗲𝗮𝘁 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝗼𝗿 𝗻𝗲𝗲𝗱? 😬
So frustrating. They may all have good intentions, but they can also make you feel guilty, pressured, or uncomfortable.

So here are my tips on how you might be able to deal with food pushers at holiday gatherings:

🎄Be polite but firm. You can say “No, thank you” or “I’m full” or “I’m saving room for dessert” and simply stick to your decision. You actually don’t have to explain or justify your choices.

🎄You could lighten the mood by making a joke or complimenting the food or the host.

🎄For example, you can say “Oh WOW…That looks so delicious, but I’m totally stuffed. Maybe next time” or “You’re such a great cook, but this year I decided I'll have to watch my portions”.

🎄Change the subject or divert attention. You can steer the conversation away from food and get everyone to focus on something else besides eating. That used to be my favourite tactic…

🎄For example, I used to say “Mum, ‘let’s talk about something else, not food” or “Ohh that looks so yummy, thanks but for now I’ve eaten plenty…By the way…[and then say something not related to food] did you know..... ?"

𝗔𝗻𝘆𝘁𝗵𝗶𝗻𝗴 𝘁𝗼 𝗱𝗶𝘃𝗲𝗿𝘁 𝘁𝗵𝗲𝗺 𝗳𝗿𝗼𝗺 𝘁𝗿𝘆𝗶𝗻𝗴 𝘁𝗼 𝗳𝗲𝗲𝗱 𝘆𝗼𝘂.

🎄Bring your own dish or snack. You can prepare a healthy or low-calorie dish or snack and bring it to the party.

That way, you’ll have something to eat that fits your goals and preferences, and you can also share it with others.

🎄Plan ahead and set boundaries. You can decide in advance what and how much you want to eat and stick to your plan.

🎄You can also avoid situations or people that trigger your overeating. And why not enlist the support of a friend or family member who understands your goals?

🎄Last but not least, be kind to yourself and enjoy the holidays. You can treat yourself to some of your favourite foods in moderation, and don’t beat yourself up if you slip up.

You can always get back on track the next day. Remember, the holidays are about celebrating, not perfection.🥰

A neat 'take-to-work' lunch 😉
Half a protein shake.
A baked sweet potato
A lentil salad with some avocado for good fats.
Excellent.
What are you eating today?

I wonder if any of you have seen my video called
'5 Proven Tips for Weight Loss and Faster Metabolism?'

I took the text from the video and copied it into a blog for you.

Would you like to read it?

5 Proven Tips for Weight Loss and Faster Metabolism - Vegan Wellness Coach Tired of your weight loss efforts stalling? Discover how to rev up your metabolism with these 5 scientifically proven strategies.

𝗠𝗮𝗻𝘆 𝗼𝗳 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗮𝘀𝗸𝗲𝗱 𝗺𝗲 𝗮𝗯𝗼𝘂𝘁 𝗺𝘆 𝗩𝗜𝗣 𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗖𝗹𝘂𝗯 𝗺𝗲𝗺𝗯𝗲𝗿𝘀𝗵𝗶𝗽 𝗼𝗽𝘁𝗶𝗼𝗻. ❤

It's a special space where we explore weight management and women's wellness in-depth.

But it's not just about acquiring knowledge; 👩‍🎓it's also about feeling supported and guided throughout your journey.
And every month, we focus on a specific topic.

This month I'm holding a programme called Winter Wellness..(including winter hunger and how to overcome it etc) which I stopped for a week because we're over here...😅

The VIP club is like having your own personal weight loss coach on speed dial. (ME 😍)

Plus as an added bonus, you'll become part of a fabulous community where we support each other on a daily basis.
All for less than a cup of coffee per week..!

So if you like personalised support rather than just recipes (which we have too: menus with recipes) then come and join us.

If you have questions don't hesitate to ask. I'm here to help!

How about this delicious and easy dish?
CHICKPEA FRITTATA
Ingredients for 3-4 servings
1 cup chickpea flour
1/3 cup raw boiled cashews
2 cups chopped or shredded vegetables (raw or cooked.. I used air fried vegetables. So delicious!)
Your favorite herbs and spices
Instructions:
Preheat the oven to 375°F (190°C).
Use a 9-inch (22.5 cm) pie pan or tart pan with nonstick parchment.

You can also use a similar sized square baking pan (e.g., 9-inch square), cast iron skillet, or casserole dish.

Soak the raw cashews in boiling water for 10-15 minutes until plump, then drain.

In a blender, blend the soaked cashews, chickpea flour, and tap water until smooth.
In a mixing bowl, combine the blended mixture with the chopped or shredded vegetables and herbs and spices.

Pour the mixture into the prepared pan and bake for 25-30 minutes, or until the frittata is set and the edges are golden brown.

Let the frittata cool for a few minutes before slicing and serving.

Enjoy!

𝗠𝗼𝘃𝗲 𝗼𝘃𝗲𝗿, "𝗟𝗶𝘁𝘁𝗹𝗲 𝗕𝗹𝗮𝗰𝗸 𝗗𝗿𝗲𝘀𝘀 𝗦𝗺𝗼𝗼𝘁𝗵𝗶𝗲". 𝗧𝗵𝗲𝗿𝗲'𝘀 𝗮 𝗻𝗲𝘄 𝗸𝗶𝗱 𝗶𝗻 𝘁𝗼𝘄𝗻! 𝗘𝗻𝘁𝗲𝗿: 𝗖𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗖𝗵𝗲𝗿𝗿𝘆 𝗣𝗼𝗿𝗿𝗶𝗱𝗴𝗲. 𝗬𝗲𝘀, 𝘁𝗼𝘁𝗮𝗹𝗹𝘆 𝗼𝗻 𝗽𝗹𝗮𝗻 🍒

We have a very popular protein smoothie in the free 7-day Litlle Black Dress programme. 𝗜𝘁'𝘀 𝘄𝗶𝘁𝗵 𝗰𝗵𝗼𝗰𝗼𝗹𝗮𝘁𝗲 𝗮𝗻𝗱 𝗰𝗵𝗲𝗿𝗿𝗶𝗲𝘀 🍒

(Would you like to join? It starts Monday the 4th of December http://bit.ly/nickislittleblackdress2023)

But you can make a hot oatmeal porridge using similar ingredients for a new taste sensation!

𝗛𝗲𝗿𝗲'𝘀 𝘁𝗵𝗲 𝗲𝗮𝘀𝘆 𝗿𝗲𝗰𝗶𝗽𝗲:
1/3 cup rolled jumbo oats (not the fine flakes that are higher in glycemic index)

1 cup unsweetened plant milk

1 tablespoon plain protein powder, no fillers

2 teaspoons cacao powder (it's less processed and contains more antioxidants than cocoa powder but is also less sweet)

1 tablespoon chia seeds or flax meal

1 flat tablespoon of unsweetened defatted almond or peanut butter powder (optional)

1/2 a cup frozen pitted cherries (you can use pitted fresh ones)

Some mashed banana (I keep portioned sizes as a sweetener in my freezer. 1 generous tablespoon is enough for my portion. You can use stevia instead or more banana)

𝗦𝘂𝗴𝗴𝗲𝘀𝘁𝗲𝗱 𝗮𝗱𝗱𝗶𝘁𝗶𝗼𝗻𝘀:
a splash of coffee (fabulous addition)☕
a sprinkle of cinnamon
a teaspoon of cacao nibs 🍫
And OMG 😳 a blogger put a shot of liqueur into it. We don't do that.

𝗠𝗘𝗧𝗛𝗢𝗗
Easy peasy. Mix it all up and cook in a small pan or microwave.
Some people add a pinch of salt to enhance the flavour.
ENJOY because, in my opinion, the taste rivals any treat cake. 😋

📣𝘼𝙉𝙉𝙊𝙐𝙉𝘾𝙄𝙉𝙂: 𝙊𝙪𝙧 𝘼𝙣𝙣𝙪𝙖𝙡 𝘾𝙝𝙧𝙞𝙨𝙩𝙢𝙖𝙨 𝙇𝙞𝙩𝙩𝙡𝙚 𝘽𝙡𝙖𝙘𝙠 𝘿𝙧𝙚𝙨𝙨 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚! Signup here http://bit.ly/nickislittleblackdress2023
Are you ready to slip into that Party Dress you’ve stared at for a while? But…arrghhh… it’s just not fitting right.

We all know how it can feel to struggle in the dressing room.
“Why won’t that thing just zip up?” So annoying.

But if you’re ready to do something about it, grab your heels and let's fix this!

🎄We're starting a FREE 7-day healthy eating plan on the 4th of December 2023.

🎄𝙒𝙝𝙖𝙩 𝙩𝙤 𝙚𝙭𝙥𝙚𝙘𝙩:
*Delicious, quick-to-prepare recipes that won't leave you hungry. *Breakfast, lunches and dinners for each day of the week.
*Daily tips to keep you motivated
*Daily support
*A fun competition by sharing your best Little Black Dress meal image to win a 2-week download ebook with daily recipes

𝙎𝙩𝙖𝙧𝙩?
Monday 4th December, finishes Saturday, Dec 10h

𝙒𝙝𝙚𝙧𝙚?
In a special pop-up group set aside for just this Program. You'll receive the link to it straight after signing up on the THANK YOU PAGE and also in the THANK YOU email

𝙒𝙝𝙚𝙧𝙚 𝙖𝙧𝙚 𝙩𝙝𝙚 𝙧𝙚𝙘𝙞𝙥𝙚𝙨?
After signing up, there are THREE different places where you can find the recipes.
🎄 After signing up, a THANK YOU PAGE pops up with a download button for the recipes.
🎄 In the email that gets sent to you if you gave me your email address without a spelling error.
Didn't get the email?
Look in the junk folder, if with Gmail then in the Promotions or junk folder. Or sign up again making sure the address has no errors.
🎄Plus the recipes are also pinned inside the special pop-up group set aside for this program.

Ready to rock this Little Black Dress Challenge?
Please sign up here now http://bit.ly/nickislittleblackdress2023.

Questions? Tag me below.