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Healthy Meals When Tired: As Featured in Women’s Health Mag UK

Healthy Meals When Tired: As Featured in Women’s Health Mag UK

by R Logan-Rodgers | Mar 10, 2026 | Eat Like A Nutritionist, Healthy Eating

Featured in Women’s Health: The Ultimate Tired-Day Meal I am elated to have been featured in Women’s Health UK. I was asked to contribute to their piece regarding a challenge we all face: how to eat well when energy levels are at zero and the “mental...
Homemade Jamaican Vegan Plate

Homemade Jamaican Vegan Plate

by R Logan-Rodgers | Apr 20, 2020 | Antioxidants, Eat Like A Nutritionist, Healthy Eating, Superfoods

My Homemade Jamaican Vegan Plate Because Jamaican cuisine is more than just JERK CHICKEN!   We have some amazing vegan, plant-based dishes too. No disrespect to Jerk Chicken by the way 😆. Here’s one of my ERN dishes or should I say ERN Quarantine Dishes?...
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I had to be honest in my feature in Women's Health I had to be honest in my feature in Women's Health UK. [check out PREVIOUS POST-DEADLINE IS 19TH MARCH!] When they asked for my go-to "tired day" meal, I did not give them a complex recipe. I gave them the truth: Frozen Fish. Let’s be real. Not every day is a Michelin star meal kind of day. My own plate is not always "Instagram ready" because life gets busy and we become "time-poor." However, HEALTHY EATING DOES NOT have to be EXPENSIVE or PERFECT to be effective. We can always be "freezer-ready." Why this combination is a winner for your health: 🐟 Frozen Basa: A budget friendly source of lean protein for tissue repair and satiety. 🍠 Sweet Potatoes: Slow-burn fuel rich in Beta-carotene and complex carbs for steady energy. 🥦 Frozen Mixed Veg: Flash-frozen at their peak for antioxidants and fibre to support gut health. Your freezer is your best friend when your energy is low. Stock it when you are feeling good, so it is ready to support you when you are not. 🧊 🤗💚 Rochelle, Elle Rock Nutrition BANT Registered Nutritionist® Registered Nutritional Therapy Practitioner CNHC MBANT #WomensHealth #QuickRecipes #NutritionTips #FrozenFoodHacks #ElleRockNutrition
50%🤯!!! That is the potential RISK REDUCTION for b 50%🤯!!! That is the potential RISK REDUCTION for breast, colorectal, and prostate CANCERS when we prioritise EXERCISE. 🎾🏀 NO pills, NO cost-just MOVEMENT! This #WorldCancerDay, let’s celebrate the power of moderate-intensity activity. It’s about more than fitness; it’s about vitality and protection. Small steps. Big benefits. Let’s get moving. Want more evidence-based tips to fuel your potential? Join the Nourish and Flourish Elle Rock community at the link in my bio. 💚 🤗 💫 Rochelle, Bsc(Hons), PgDip BANT Registered Nutritionist® #CancerPrevention #WorldCancerDay2026 #CloseTheCareGap #OncologyNutrition
Are we asking for miracles we aren't willing to ma Are we asking for miracles we aren't willing to manage? 🤔 🥂 As we enter 2026, Dr Myles Munroe’s words remind us that we can't expect HEALING if we KEEP the HABITS that made us UNWELL. No one is perfect 🙋🏾‍♀️ and no one lives perfectly, but we must recognise and live like food is instruction for our DNA. 🧬 STOP TREATING SYMPTOMS and START ADDRESSING the ROOT CAUSES. 🥗 I'm here to support your optimal health journey and I invite you to a free Discovery Call! Click the link in my bio to book your slot for the New Year. 📞 A HEALTHY X HAPPY NEW YEAR TO YOU 🙏🏾💚 Best wishes, Rochelle BSc(Hons), PgDip 💚 BANT Registered Nutritionist® | (group work, teaching) Registered Nutritional Therapy Practitioner RCNHC MBANT | (1:1 clinical nutritional therapy practice) ✨ #NewYearsEve #MylesMunroe #FunctionalNutrition #HealthJourney #RootCause OptimalHealth
STOP 🛑 scrolling and start fueling your heart! ❤️ STOP 🛑 scrolling and start fueling your heart! ❤️ Join me for 3 FREE Workshops this month! We're giving you the proven, expert advice on HEART health (hence the song lol), skipping the fads! ===================== 3 Days of FREE Value: Beyond Cholesterol: Addressing the root causes (inflammation, insulin resistance). Nutrient Hits: CoQ10, Magnesium, Omega-3s—what your heart needs! Budget Wins: Practical shopping and planning for long-term health. ===================== When: Sat 15th, Sun 16th, Sat 22nd Nov. Where: Harris Academy Tottenham, N17 9LN. BONUS: FREE Food & Drinks + FREE Blood Pressure Checks! ☕🥗 In partnership with Medical Aid & Textile Recycling For Africa Cause (@MATRAC) Just SHOW UP! First session starts THIS SATURDAY at 2 PM! SAVE this post & TAG a friend! 👇 #HeartHealth #FreeWorkshop #HealthyEating #NutritionTips #TottenhamEvents #WellnessJourney
Double the Wellness, Double the Impact! So pleased Double the Wellness, Double the Impact! So pleased to be involved in two great wellness events this autumn that put the community front and centre. 💚 Godwilling, I hope to see you there too. 🌸 Women’s Health Research Equity Symposium RAFFA FRN 📅 6 Sept | Harrow A powerful day dedicated to empowering self-care & transforming health for long-term conditions. A must-attend for every woman who wants to take charge of her health. ===================== 💃 MATRAC Rhythm & Flow: Free Weekend Workouts 📅 Every Sat & Sun, 6 Sept – 22 Nov | Tottenham Join us for energising dance fitness & yoga sessions. Catch MY “Keeping Your Heart Healthy” NUTRITION WORKSHOPS at the final 3 events. Move your body. Nourish your health. Be part of the change. ===================== Hope to see you there! #WomensHealth #HeartHealth #FreeHealthEvents #Wellbeing #NutritionWorkshops #CommunityHealth #ElleRockNutri #RhythmAndFlow #MATRAC #RAFFA
🌿 What’s In My Hormone-Friendly Smoothies Over the 🌿 What’s In My Hormone-Friendly Smoothies Over the Next Three Days? 🥤 I get asked often about what goes into my smoothies (although I do put a lot on my stories check them out and the highlights too)—here’s a real example from my kitchen: 1️⃣ Carrots, turmeric, nutmeg, walnuts, banana 2️⃣ Kale, rosehip powder, mixed spice powder, ground flaxseed + fruit 🍓? 3️⃣ Carrots, nutmeg, ginger, maca powder, chia seeds + fruit 💡 My rule of thumb: Veg + spices + nuts/seeds + fruit + water, sometimes oils, and/or nut ‘milk’= BLOOD SUGAR + STRESS + SEX HORMONE balancing, anti-inflammatory, nutrient-dense. Mostly plant-based—unless I fancy adding bovine collagen or raw egg 😜 Notes: ↘️I limit raw kale due to its oxalate content. Oxalates can bind minerals like calcium, reducing absorption and contributing to kidney stones—so I prefer it mostly cooked. 🔄I add and switch up the FRUITS daily, fresh or frozen. 🥤Smoothies usually happen for breakfast, brunch, or lunch. 💬 Feeling inspired? Let me know below—WHAT INGREDIENTS do YOU love adding? 🚨🔔 Like, save, share, and join my mailing list via the link in bio for nutrition updates that don’t always make it here. Rochelle 💚 Elle Rock Nutrition BANT Registered Nutritionist® | Registered Nutritional Therapy Practitioner RCNHC MBANT #HormoneHealth #SmoothieInspo #NutrientDense #BalancedBloodSugar #WomensWellness #PlantBasedNutrition #AntiInflammatoryFoods #ElleRockNutri #ELLEROCKNUTRITION
Wondering what actually counts as a portion of fru Wondering what actually counts as a portion of fruit or veg? 🍓🥦 You're not alone! Here's a clear look at portion sizes to help you hit your goals with confidence. ⠀ The UK’s ‘5 a day’ is a solid starting point—BUT did you know that aiming for up to 10 portions daily can SIGNIFICANTLY REDUCE your risk of heart disease, stroke, and even some cancers? Not to mention BETTER digestion, stronger immunity, and feeling your best overall. 🌟⠀ ⠀ We often underestimate portions and miss out—or overestimate and feel overwhelmed. That’s why I’m sharing this visual to help you know exactly what counts.⠀ ⚠️Aim for MORE vegetables than fruits and IF you do decide to drink juice consider diluting it with water, to help balance blood sugar/insulin levels! 📌 SAVE THIS POST to refer back to—and if you find it helpful, connect with me for more nutrition guidance! Build your plate with ease and purpose - Let’s go! 🍽️✨"⠀ ⠀ #NutritionTips #5ADay #HealthyEating #DigestiveHealth #ImmuneSupport #EatTheRainbow #NutritionistUK #WholeFoods #ElleRockNutri #ElleRockNutrition
Exploring NYC & Jersey City through a nutritionist Exploring NYC & Jersey City through a nutritionist's lens 🌱🍎 🇺🇸 From homemade smoothies to vibrant omelettes and nourishing soups, my recent trip was a FEAST of fresh fruits and veggies- stocked fridge courtesy of my fantastic cousin @clear_meds, as well as some indulgences too 😉! Dining highlights included @FieldTripUSA Field Trip at Rockefeller Center and Urban Vegan Kitchen @urbanvegankitchen in Manhattan, shared with another wonderful cousin and my good friend @gatheringpinks. Plus, breathtaking views from the World Trade Center memorial and Brooklyn Bridge. Watch and join me on a journey where great food meets adventure! #NutritionistTravels #HealthyEating #NYCFoodie
Two days well spent at the Natural & Organic Produ Two days well spent at the Natural & Organic Products Expo (trade only event) at ExCeL London earlier this month. As a nutritional therapy practitioner it's always a joy to be on the ground, connecting with passionate brands and uncovering new treasures in the world of natural and organic food, drink, and supplements. I 💚 finding products that truly support our well-being at a foundational level. This list isn't exhaustive but here are a few that truly caught my eye: @EKAMedica @organic_rosehip @Biona @EnglishTeashop @Tipson @GenCollagen @Omega3Smoothies What natural health finds have you been excited about recently? Share them below! 👇 #FunctionalNutritionist #NaturalHealth #OrganicLiving #PlantBased #FreeFromFood #WellnessJourney
Powerful Nutrition Hack – Protein is King 👑 Prote Powerful Nutrition Hack – Protein is King 👑 Protein is the most important nutrient for both fat loss and muscle gain. 💪It helps build lean muscle 🔥 Boosts fat burning 🧠 Burns more calories during digestion In the context of building muscle, most people need 1.2–2.0g of protein per kg of body weight, depending on activity level. But science shows 1.6g/kg is the sweet spot to maximise muscle growth from resistance training. 📍This clip is from my Powerful Nutrition Hacks for Fat Loss & Muscle Gain Workshop, proudly delivered in partnership with Medical Aid & Textile Recycling for Africa Cause (MATRAC). 🗓 Shared as part of NUTRITION and HYDRATION WEEK — because what you eat (and drink!) matters more than you think. #ProteinIsKing #NutritionHack #MuscleGainTips #FatLossNutrition #NutritionAndHydrationWeek #HealthyEating #FitnessEducation #HighProteinDiet #MATRAC #NutritionMatters #FuelYourBody #TrainSmart #WellnessWeek
FREE Nutrition Workshops: GUT HEALTH & FITNESS Hac FREE Nutrition Workshops: GUT HEALTH & FITNESS Hacks! Want to improve your health and performance? Join me for two free workshops in Tottenham! Learn 6 gut-boosting strategies and 7 fat loss/muscle gain hacks. March 1st & 2nd, 2025, 2-3 PM. Limited spaces. Organised by Medical Aid & Textile Recycling For Africa Cause (MATRAC) Contact 07490 133 413 or delsonswalu@hotmail.co.uk to register. Rochelle 💚, BANT Registered Nutritionist® #FreeWorkshop #Fitness #GutHealth #Tottenham #FatLoss #NutritionWorkshop
This #WorldCancerDay, let’s talk about the power o This #WorldCancerDay, let’s talk about the power of nutrition in lowering cancer risk. While no single food is a magic bullet, the way we nourish our bodies can SUPPORT HEALING and REDUCE INFLAMMATION—both key factors in LONG-TERM HEALTH. 🌿 Eat more of: - Antioxidant-rich foods (berries, leafy greens, turmeric) - Healthy fats (olive oil, nuts, omega-3s) - Gut-supporting fibre (veggies, flaxseeds, fermented foods) - Blood sugar-balancing meals (protein, healthy carbs, no ultra-processed foods) Small, daily choices add up. Nourish your body, support your health. 💃🏾💃🏾💪🏾💪🏾💚 Ready to FEEL truly REVITALISED? Join Nourish and Flourish with Elle Rock for practical tips, promotions and expert insights on your wellness journey. SUBSCRIBE NOW - link in bio💚💃🏾💃🏾 💪🏾💪🏾 #FunctionalMedicine #IntegrativeOncology #NutritionMatters #ElleRockNutri #NutritionalTherapy #NutritionAdvise #LondonNutritionist
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