Nourish notes (2026)

04/06/2026

As a Nutritionist,, there is something else I find interesting.

The foods we were given when we were sick were rarely fancy.

Nobody brought a five-course meal.

Nobody worried about presentation.

Instead, it was usually something simple.

A warm soup.
A bowl of pap.
A light broth.
A cup of tea.

Back then, it felt like tradition.

Today, I understand there was more to it.

When we're sick, our appetite often drops. Our bodies become tired. Digestion can feel harder.

That's why gentle foods matter.

Warm fluids help with hydration.

Simple meals are often easier to tolerate.

And comforting foods can encourage us to eat when we don't feel like it.

But perhaps the most powerful ingredient was never listed in any recipe.

It was care.

The person checking if you had eaten.

The person sitting beside you.

The person saying, "Just try a little."

Food nourishes the body.

But being cared for nourishes something deeper.

💬 What is one food that still makes you feel comforted, even as an adult?

I'd love to read your answers. ❤️👇

🌿 Nourish Notes
Nourish your body. Nourish your life.

04/06/2026

As a nutritionist, one thing that fascinates me is how every family had a food they believed could cure almost everything.

Fever?

There was a food for that.

Stomach upset?

There was a food for that too.

Feeling weak?

Someone would immediately bring out a special drink, soup, or home remedy.

What's funny is that no matter where you grew up, almost every family seemed to have their own version.

And somehow, we trusted it completely.

Not because we understood the science behind it.

But because it came from someone who cared about us.

A mother standing over a steaming pot.

A grandmother insisting, "Just take a few more spoons."

An aunt showing up with a bowl of something warm and comforting
Looking back, I realize those moments were never just about food.

They were about love.

About being looked after.

About knowing that someone wanted you to feel better.

As a Nutritionist, I now understand that some of those foods may have provided fluids, energy, protein, or nutrients that support recovery.

But what I appreciate most is the comfort they brought.

Because sometimes healing is not just physical.

Sometimes it's the feeling of being cared for.

💬 Now tell me: What was the one food your family always gave you when you were sick?

Let's see how many childhood memories we can bring back in the comments. ❤️👇

🌿 Nourish Notes Nourish your body. Nourish your life.

03/06/2026

There is always that one meal.

Not because it was expensive. Not because it was fancy.

But because it only appeared when something special was happening.
Maybe it was a birthday. A wedding. A holiday. A family gathering.
You could smell it long before it reached the table.

The aroma drifting through the house was enough to make everyone peek into the kitchen every five minutes asking,

"Is it ready yet?"

For me, it wasn't just the food that made it memorable.
It was what came with it.

The laughter. The visitors. The excitement. The feeling that something good was about to happen.

Because sometimes food isn't just nourishment.
Sometimes it becomes a bookmark in our lives.

A smell. A taste. A memory.

Years later, one bite can transport you back to a dining table filled with people you love.

And somehow, for a moment, it feels like you're home again. ❤️

💬 What was the special occasion food in your family? The meal that only appeared on birthdays, holidays, weddings, or when important visitors came around?

Tell us 👇 in the comments. Let's take a trip down memory lane together.

Nourish Notes Nourish your body. Nourish your life. 🌱

03/06/2026

"Pap is a sleeping pill."

MYTH

Pap (ogi) does not contain any ingredient that acts like a sleeping medication. However, some people feel sleepy after drinking it, and nutrition explains why.

Here's what happens:
🌾 Pap is rich in carbohydrates.
Carbohydrates help the body absorb the amino acid tryptophan more effectively. Tryptophan is used to produce serotonin and melatonin, compounds involved in relaxation and sleep regulation.

🔥 It is usually consumed warm.
Warm foods and drinks can have a calming effect on the body, promoting comfort and relaxation.

🍽️ A satisfying meal can reduce hunger-related alertness.
When you've eaten enough, your body shifts from seeking food to resting and recovery.

So, pap doesn't make you sleep.

💡 It simply creates conditions that may help you feel relaxed and ready for sleep especially when consumed as part of an evening meal.

Pap is food, not a sleeping pill. The sleepiness comes from your body's natural response to a warm, carbohydrate-rich meal.

Nourish Notes 🌿
Nourish your body. Nourish your life.

03/06/2026

🌿 Hey Nourish fam, it's Wednesday and you know what we have today right?
Yes! It's Wisdom From Source — Week 9

"We struggle with eating healthily, obesity, and access to good nutrition for everyone. But we have a great opportunity to get on the right side of this battle by beginning to think differently about the way that we eat and the way that we approach food."
— Marcus Samuelsson

Have you ever noticed how we treat food like a math problem?

❌ Count the carbs
❌ Fear the carbs.
❌ Avoid the rice.
❌ Blame the bread.

Meanwhile, nobody is asking the most important question:

"What is my relationship with food?"

Because the truth is, many of us don't have a food problem.

We have a food mindset problem.

We celebrate with food.
We cope with stress using food.
We eat when we're bored.
We scroll while eating.
We rush through meals.
Then we wonder why our bodies seem confused. 😅

Marcus Samuelsson reminds us that improving nutrition isn't just about changing what's on our plates.

It's about changing how we think about our plates.

🥗 Healthy eating is not punishment.

🍲 Traditional foods are not the enemy.

🍎 Nutrition is not about chasing perfection.

It is about making more nourishing choices more often.

And here's the funny part:

Some people spend thirty minutes reading ingredient lists on a yogurt...
..then spend three hours arguing with strangers online while eating it. 😭

Stress may be doing more damage than the yogurt ever could.

The goal isn't to eat perfectly.

The goal is to build a way of eating that supports your health, fits your culture, and feels sustainable for real life.

Because nutrition is not a 30-day challenge.

It is a lifelong relationship.

💭 Today's reflection:

If you changed one thing about the way you think about food, what would it be?

Drop your answer below. 👇

🌿 Nourish Notes

Nourish your body. Nourish your life.

01/06/2026

Happy World Milk Day!

Today, we celebrate milk and its role in nourishing people across all stages of life. Milk provides high-quality protein, calcium, vitamin B12, and other essential nutrients that support healthy bones, growth, and overall well-being.

Whether enjoyed on its own or as part of a balanced meal, milk can be a valuable contributor to a nutritious diet.

On this World Milk Day, let's appreciate the farmers, food systems, and everyday choices that help bring nourishment to our tables.

🌿 Nourish Notes
Nourish your body. Nourish your life.

30/05/2026

Confession time: I haven't been drinking enough water lately, and my body has been letting me know. 😭

Frequent headaches. Poor sleep. And this morning, I woke up needing to use the toilet only to discover that passing stool was much harder than it should be. Let's just say my body was not happy with me.

So today, I made a decision to be intentional about my water intake and aim for at least 3 litres.

One thing I love about being a nutritionist is that it constantly reminds me that knowledge and practice are two different things. We spend our days educating people about healthy habits, but that doesn't mean we have everything figured out all the time.

Good nutrition isn't about perfection. It's about awareness, discipline, consistency, and making better choices even after you've fallen off track.

Sometimes, the nutritionist needs the nutrition advice too. 😅

Today's reminder
Drink your water. Your body is paying attention.

How much water have you had today? Reply in the comments 💬💧

Nourish notes 🌿 Nourish your body. Nourish your life

28/05/2026

World Nutrition Day reminds us that good nutrition is the foundation of a healthy life. The food we eat fuels our bodies, strengthens immunity, supports mental well-being, and helps prevent disease.

Today is a reminder to make mindful food choices, nourish our bodies with balance, and build healthier habits that can last a lifetime. Small daily choices drinking enough water, eating more fruits and vegetables, and choosing wholesome meals can make a big difference.

Nourish notes — Nourish your body, Nourish your life 🌿

27/05/2026

"Eyes on your plate" sounds simple.

But in a world of endless scrolling, constant notifications and rushed meals it may be one of the healthiest things you can do for your body. 🌿

Most people think digestion starts in the stomach.

It doesn’t.

Digestion begins the moment your brain notices food.

The smell.
The texture.
The warmth.
The colors on the plate.

Your brain prepares your body for nourishment before the first bite even enters your mouth.

But when your attention is trapped inside a phone screen, your body misses part of that process entirely.

And slowly, eating becomes something you do without fully being there.

You finish a meal and barely remember tasting it.

You snack again thirty minutes later because your brain never fully registered that you ate.

You chew less.
You eat faster.
Your fullness signals become weaker.

And over time your relationship with food quietly changes.

This is what researchers call distracted eating.

And the opposite of it is something called mindful eating.

Mindful eating is not dieting.

It is learning how to return to your food again.

To slow down enough to notice:
🌿 how hungry you actually are
🌿 when your body feels satisfied
🌿 how food tastes, smells and feels
🌿 how your body responds after eating

Research shows mindful eating can help:
✔️ reduce emotional eating
✔️ reduce binge eating
✔️ improve portion awareness
✔️ improve digestion
✔️ strengthen your connection with food

And honestly?

Some of us have not truly tasted our food in years.

We eat while replying messages.
While watching Netflix.
While working.
While scrolling TikTok.
While arguing in group chats. 😭

Our mouths are eating.
But our minds are somewhere else.

The goal is not perfection.

The goal is presence.

One screen free meal.
One slower bite.
One deep breath before eating.

That is where healing begins.

Tonight try this:

Put the phone away for one meal.

No scrolling.
No videos.
No distractions.

Just you and your food.

Chew slowly.
Taste it properly.
Let your brain and your gut finally have the same conversation again. 💚

💬 Be honest when last did you eat a full meal without touching your phone?

📌 Save this for someone who says “I’m still hungry” immediately after eating.

Nourish your body. Nourish your life. 🌿 — Nourish Notes

27/05/2026

Wisdom From Source — Week 8 🌿

“To change our eating habits, we must learn to eat mindfully, being more aware of chewing and tasting what we eat so that the brain can register the incoming nutrients.” — John M. Poothullil

Most people think digestion starts in the stomach.

It doesn’t.

It starts in the mouth.

And apparently… some of us are swallowing food so fast our stomach is probably filing a complaint. 💀

One minute the plate is full.
Next minute you are staring at crumbs wondering:
“Did I even taste that?”

That is exactly what Dr. John M. Poothullil was talking about.

Your brain and your gut work together.
When you slow down enough to actually taste, chew and experience your food
your brain begins preparing your body for digestion before the food even reaches your stomach.

Chewing stimulates digestive enzymes.
Smelling food activates stomach acid production.
Mindful eating helps your brain register fullness and satisfaction properly.

But distracted eating changes everything.

Fast eating.
Phone scrolling.
TV watching.
Eating while stressed.

Your body receives food.
But your brain barely registers the experience.

And that is why many people finish eating and still feel strangely unsatisfied.

Not because the stomach is empty.
Because the brain was absent.

Mindful eating is not about perfection or eating slowly for two hours like a wise village elder under a tree. 🌚

It is simply about being present enough for your body to understand:
“We are eating now. Nourishment is here.”

So today
pause between bites.
Chew properly.
Taste your food.
Put the phone down for one meal.

Your gut and honestly your stressed digestive system will thank you for it. 🌱

💬 Be honest:
When last did you eat a meal without your phone beside you?

Nourish Notes 🌿
Nourish your body. Nourish your life.

Nourish notes

04/06/2026

04/06/2026

03/06/2026

03/06/2026

03/06/2026

01/06/2026

30/05/2026

28/05/2026

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