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Cranberry & Walnut Loaf

Cranberry & Walnut Loaf

by realrawwild | Jul 16, 2019 | Breakfast, Kid's Lunch Box, Recipes, Sweets/Snacks

Cranberry & Walnut Loaf Dry1/2 cup almond meal1/2 cup wholemeal spelt flour1tsp baking powder1/2 cup desiccated coconut1/2 cup dried cranberries1/2 cup walnuts, crushedWet1 egg2 tbsp maple syrup1 tsp vanilla1 cup almond milkpinch of salt
Bangin’ Blueberry Muffins

Bangin’ Blueberry Muffins

by realrawwild | Jan 30, 2019 | Breakfast, Kid's Lunch Box, Real.Raw.Wild, Recipes, Sweets/Snacks

Bangin’ Blueberry Muffins These muffins are more like a mini meal!  They are satiating, satisfying and, super-nutritious.  The almond meal delivers protein and good fats while the blueberries pack a punch of life-giving anti-oxidants.  Importantly, they are SO...
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Meet Monica

The essence of who you are – the way you feel, live, breathe and love stems from a foundation of good food, but it certainly doesn’t stop there. Our focus is holistic, offering a tailor-made approach to not only diet, but also lifestyle and mind-set.

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Supplements can make a real difference in ADHD whe Supplements can make a real difference in ADHD when they’re targeted + evidence-based. Here are my Top 5 picks I often use in clinic: 🧠 Omega-3s – brain fuel for focus + mood ⚡ Zinc – supports dopamine + behaviour regulation 🧘 Magnesium – calms the nervous system + helps sleep 🌱 B-Vitamins – essential for neurotransmitter support 🌿 L-Theanine – promotes calm, focused energy 💡 Sometimes, testing shows other nutrients (like iron or vitamin D) are low too - which can also affect focus, energy, and mood. That’s why personalisation matters. 🔗 Want more detail? Clinic consults + my ADHD 7-Day Meal Plan are available via the link in bio. Save this for later + share it with someone who needs to hear it 💛 #adhd #adhdsupport #adhdsolutions #adhdwomen
Deficiencies in key nutrients, poor gut health, an Deficiencies in key nutrients, poor gut health, and impaired detoxification pathways all contribute to symptoms of anxiety, depression, ADHD, and the challenges of perimenopause. 💭 Low Vitamin D? Often linked to low mood. 💛 B Vitamins? Essential for a healthy nervous system. 🌿 Fibre? Crucial for a smoother perimenopause transition. 🧠 Omega-3s? Feed your brain and support cognition. 🍳 Protein? Needed to make serotonin and dopamine - your feel-good neurotransmitters. We are literally made of nutrients - and we need them to function and feel our best. That’s why I’ve created a series of nourishing, real food meal plans designed to support your mental health and emotional balance with the nutrients your body craves. Head to the link in my bio to grab one or all 💚
30g of Fibre a Day - Nutritionist Approved. Getti 30g of Fibre a Day - Nutritionist Approved. Getting enough fibre isn’t just for digestion - it’s essential for hormone balance, blood sugar stability, and mental wellbeing. As a clinical nutritionist, I aim for 25–35g of fibre a day from real, whole foods. Here’s what that looks like on my plate 👇🏼 🥣 Greek yogurt, granola, and kiwi 🥤 Flax + avocado smoothie 🍳 Egg and veggie-packed quiche 🍲 Hearty minestrone soup with beef, beans and greens Together, these meals deliver over 30g of fibre and support: ✔️ Gut health ✔️ Hormone detoxification ✔️ Stable energy + mood ✨ Fibre feeds your microbiome and your mood. 🧠 If you’re keen for more gut-and-mood-loving meals then grab my Mood Meals eBook - link in bio.
Food is first - but supplements are powerful allie Food is first - but supplements are powerful allies for mood and mental wellbeing. In clinic, I often support women with: • Magnesium (for calm + nervous system support) • Omega-3s (anti-inflammatory brain fuel) • B Complex (especially B6 + B12 for neurotransmitter support) • Probiotics (hello, gut-brain axis!) • Adaptogens like Rhodiola or Ashwagandha (stress resilience) These support the work we do with diet - like the meals in my Mood Meals eBook. Start with food, layer with support. Want to know what to eat for better mood? Grab the e-book in bio. #moodsupport #supplementsformood #nutritionistapproved #moodmeals
Mood Meal: Omega-3 Power Bowl Your brain is made Mood Meal: Omega-3 Power Bowl Your brain is made up of nearly 60% fat - and it loves Omega-3s. This is one of my favorite mood-enhancing bowls straight from my “Mood Meals” recipe eBook: Omega-3 Power Bowl • Grilled salmon • Sliced avocado • Brown rice or quinoa • Steamed broccoli • Sauerkraut • Drizzle of tahini lemon dressing This combo delivers healthy fats, fibre, B vitamins, and probiotics - a total win for your mood, energy, and nervous system. Want 19 more nourishing meals like this? Grab my “Mood Meals” eBook (link in bio). #moodmeals #healthyhabits #foodformood #omega3s #nourishyourmind #foodismedicine
Healthy habits = a happier gut, mind & mood It’ Healthy habits = a happier gut, mind & mood It’s not about perfection - it’s about consistency in the small things that make you feel good: • 30g protein per meal • 30g fibre daily • Sea salt for electrolytes • 300–600mg magnesium daily • Sunshine • Movement • Strength training • Sauna sweat sessions • Soul food ie: doing more of what lights you up These are the habits that support your nervous system, balance your mood, and fuel your day. My Mood Meals eBook has 20 feel-good meals designed to help you do just that - nourish your body and support your mood naturally. Because food really can change how you feel. Grab your copy now! #moodmeals #gutmindconnection #moodfood #mentalwellbeing #nutritionformood
Carnaval 2025 ✨ No words can truly capture the Carnaval 2025 ✨ No words can truly capture the enormity of Carnaval. It’s a production of epic proportions. It’s an explosion of music, energy, movement and meaning and I couldn’t be more grateful for experiencing it! 🙏🏼🇧🇷 Thank you to @gianneabbott and @talita.tq for making it possible! ✨ 🎥 @s1fotografiaecomunicacao 🧵 @atelierarimesquita #carnaval2025 #riocarnaval #musamoment @agitacarnaval
Still can’t believe this happened! Dancing at Still can’t believe this happened! Dancing at the Sambadrome with GRES Em Cima da Hora was surreal in the best way possible. Carnaval isn’t just a celebration - it’s history, culture, and heart. So grateful to be part of this moment! 💫🔥 Thank you @gresech for the incredible honor of representing your school! And a massive thanks to @gianneabbott @talita.tq @agitacarnaval for making it all happen. 😘 #musa2025 #riocarnaval #emcimadahora
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