Nicole Barber in East Maitland, New South Wales, Australia | Womens health clinic

Nicole Barber

Locality: East Maitland, New South Wales, Australia

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25.01.2022 Did you know that lifestyle, stress and nutrition all play a role in your Polycystic Ovary Syndrome (PCOS)? Insulin resistance is one of the root physiological imbalances in up to 80% of women with PCOS. This happens when your pancreas needs to pump out more and more insulin in response to high blood sugar levels. What is insulin? Insulin lowers blood sugar by storing the glucose in cells. Over time, the cells become resistant to the constant insulin and need more to be sign...alled to lower the blood sugar. When this resistance continues on for a while your insulin levels become high. Insulin resistance is a risk factor for pre-diabetes, gestational diabetes (diabetes during pregnancy) and type 2 diabetes. Women with PCOS are up to seven times more likely to develop type 2 diabetes than women without PCOS. (Polak et al., 2017) Many women with PCOS crave carbohydrates due to the overproduction of insulin. To manage your insulin levels, it's not about avoiding carbohydrates, but it is about being carb savvy. The whole grain carbohydrates are in, and the foods which are primarily high in sugar and low in fibre are out. By making these choices, you can manage your blood sugar and insulin levels better. High sugar, low fibre foods will cause an insulin spike as the body receives a rush of sugar, and therefore the pancreas needs to produce a lot of insulin fast. Some food tips for controlling insulin are: eat some fruit instead of lollies and chocolate during sugar cravings avoid sugar (added or food products which list sugar in the first 3 ingredients) in your diet and over time you will detox the sugar cravings regular wholesome meals and snacks, such as every 3 to 5 hours eat enough protein and healthy fats with each meal and snack (this will help with feeling full and create satiety) choose foods that have a low glycemic index (GI) choose foods which are low in saturated fat (<1.5g/100g) high in fibre (such as wholegrains, fruits and vegetables) (>3g / 100g) By pulling all these elements together, we are achieving an eating plan that aims to lower the development of diabetes and cardiovascular disease. I understand how difficult it is to say no and change what you are currently doing but always remember to be kind to yourself and lots of small changes over time as you are ready truly add up to make a big difference. I am here to support you every step of the way and would love to help anyone who needs me on their journey. Nic x #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #insulin #insulinresistance

25.01.2022 It is certainly no secret that I LOVE Peanut Butter! Peanut Butter supplies all three macronutrients: Carbohydrate low ... Protein great source Fat high in healthy fats They are also a legume not a nut (think lentils and beans), rich in antioxidants and fairly rich in vitamins. So, I am sure you can imagine my excitement when I discovered Mayvers had brought out a new Peanut Butter with the SKIN ON! I haven’t really taken the time to compare my Mayvers Peanut Butters, but the new skin on range intrigued me and I quickly compared the labels and was quite surprised by the differences Smooth Peanut Butter comparing skin on, skin off: Smooth, Skin On / 100g Smooth, Skin Off / 100g Carbohydrates (sugars) 5.2 g (4.3g) 13.4 g (4.1g) Protein 28.5 g 25.0 g Fibre 16.3 g 7.9 g In the battle for the peanut butters it seems like we need to even leave our peanut’s skins on Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #peanutbutter #mayvers #mayverspeanutbutter

24.01.2022 Where are all my egg lovers? Today I am looking at the humble egg that over the years has garnered a bad reputation. Did you know that eggs are nutrient rich and can be enjoyed as part of a healthy balanced diet? Insert happy dance! So, lets dispel some of these myths...Continue reading

21.01.2022 Who out there skips lunch? There are people who think they can ride out the day without lunch. However, there are some problems that might arise as skipping lunch is like going on a mini fast and may lead to intense feelings of hunger especially if breakfast was not adequate. Lunch is an important meal for everyone. It provides energy and nutrients to keep the body and brain working efficiently through the afternoon. A packed lunch made at home can be a healthy and delicious... and gives you control over the foods and ingredients included. My steps for making a great lunch - Use your veggies as your base (raw, cook, steamed but that food group). Veggies add the trace minerals and vitamins essential for our health. They rehydrate; they are great for our skin; liver; and pretty much every body cell in your body. This food group is essential - Add some protein. Protein foods are essential for satiety. - Add some low GI carbohydrates. These guys give you the energy to get through the afternoon (think about it, breakfast gives you fuel till lunch 3 to 4 hour window generally. Lunch needs to get you to dinner this could be a 6+ hour window. Double duration. - Add some fats Healthy fats are good. Our brain likes fat. It activates those feel good endorphins. Here are some ideas on how you could create some lunches - Zucchini noodles + shredded chicken (seasoned) or tinned tuna/salmon, sauté onions, tomatoes, mushrooms, feta, toasted pine nuts and Edgell’s Zesty chickpeas (in olive oil and sea salt). Top with olive oil, lemon juice, salt and pepper - 2 slices of wholegrain sourdough with hummus, smoked salmon, sliced tomatoes and spinach leaves. Serve with a big side salad - Buddha Bowl pulled meat/Mexican mince, black beans/lentils (or a combination of mince and black beans), cooked brown rice, corn, lettuce, tomatoes, capsicum; (or grilled zucchini, capsicum, eggplant is yum in this dish); topped with natural Greek yoghurt and avocado. - Cooked potato or sweet potato slices in the pan topped with avocado, poached or pan cooked eggs. sauté veggies (spinach, mushrooms, tomatoes) and topped with dukkha Take time to enjoy your lunch. Sit near a window; use a knife and fork. Reset, Refocus, and Recharge. It will change your afternoon! Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #lunch #lunchideas

21.01.2022 So often I say to people would you go driving with no direction? Your weekly food intake needs the same - direction!. It's no surprise that dinner came around again tonight . Food provides our body with essential nutrients, and every cell in your body will light up like an electrical board when you decide to eat food rich in nutrients (i.e. vitamins and minerals). Without these food nutrients, our bodies are functioning on flat batteries. If we are going to achieve our...Continue reading

19.01.2022 Hands up if you have been told that potatoes are bad for you, should be avoided, make you gain weight? Well I am here to tell you cooked and cooled potatoes can be a big winner for your health! Insert look of horror from some! As the potato is cooled, the fibre structure changes and it becomes a resistant starch fibre to our gut. WINNING!... What is resistant starch? It’s a fibre that your digestive enzymes cannot break down, but instead becomes food for your gut. Resistant fibre arrives undigested at your large intestine where it feeds different bacteria’s and then produces really important short chain amino acids (SCAA). SCAA help stimulate the growth of serotonin (that feel good hormone). ‘Eating resistant starch leads to positive changes in the bowel and could protect against the genetic damage that precedes bowel cancer.’ (CSIRO website) Another benefit for those with diabetes is that by eating your potato cooled, is that it will have less of an effect on your blood sugar levels. This short video is a great summary on resistant fibre. Well worth a watch: https://www.csiro.au//Nutrit/Case-studies/Resistant-starch Tomorrow’s Lunch tip boil some chat potatoes and eggs. Allow to cool overnight in the fridge. Pop them into tomorrow’s lunch with your tinned fish, cos lettuce, olives, green beans + orange vinegarate dressing (formally known as a Nicoise Salad), but it’s the perfect combination for your health. Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #ResistantStarch #potato #guthealth #digestion #digestivehealth

18.01.2022 Welcome to the final part of my blog series on PCOS; Fertility and Diet. In Part 3 we are discussing Carbohydrates and are focusing on the effects consumption of Carbohydrates has in relation to infertility. I hope you have enjoyed and gained some insight in this topic over the last 3 weeks.... Click the link below for our final blog in the series: https://www.nicolebarber.com//pcos-fertility-and-diet-part #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #carbohydrates #carbs #carb

17.01.2022 Following on from my post on the Benefits of Meal Prep, I thought I would share with you some of my top meal prep tips. Just remember there are no hard and fast rules with meal prep. Your food preferences, cooking ability, schedules and personal goals all come into play with meal prep. Some of my top tips are:... 1. Chop and prep your fruit and vegetables you can roast your vegetables and keep them in the fridge to toss in salads or reheat and add some cottage cheese and nuts to make a dish; they can be added to your lunch wrap; or go onto Thursday nights homemade pizza. I roast cauliflower, pumpkin, zucchini, tomatoes, capsicum, mushrooms, onions, broccoli, eggplants and carrots lettuce, carrot, beans, cabbage, capsicum and celery are just a few examples of vege you can chop up as soon as you buy and store them into containers prechopped cut your fruits up and have them handy for snacks or freeze them to put in smoothies did you know you can freeze spinach leaves and avocado? Both of these powerful greens are fantastic in smoothies 2. Cook rice and then portion out into bags and freeze (cauliflower rice can also be frozen) 3. Freeze your nuts to halt oxidation 4. Make your own spice blends, sauces, dukkah and taco seasoning (did you know the first ingredient in taco seasoning is sugar) 5. Boil eggs for the best healthy snack or addition to a meal 6. Utilise your freezer as much as you can. Meals such as frittatas, cottage pie, soup, sauces, casseroles and meats can all be frozen 7. Overnight oats and chia puddings are great to make ahead of time 8. Make your healthy snacks. Protein balls, bliss balls, granola, muesli bars, slices and trail mixes can all be made ahead of time 9. Consistently make time to prep. I spend 1 hour prepping on the weekend and hour on a Wednesday most weeks. But sometimes, it’s just a little bit each day, for the following nights meal (i.e. while making the stir fry, I might chop a few extra veggies and add them to the vege container for the night I plan to roast them) 10. Consider each food group when you are prepping. The healthiest meal plan emphasizes whole foods such as fruits, vegetables, legumes, whole grains, high-quality protein and healthy fats, while limiting sources of refined grains, added sugars and excess salt. What are some of your tips for meal prep? I would love to see them in the comments. Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #mealprep #planning #eattherainbow

17.01.2022 Food innovation is happening at a rapid pace. Food and Beveridge companies are constantly looking for new ways to make nutritious and healthy offerings that are unique, exciting, innovative, enticing, and sustainable. What this means for us is we now have more options to choose from when completing our shopping. On that note, whilst completing the shopping for my family I have been taking the opportunity to check out some new exciting products on the market that I can share... with you. So, I thought I would share with you some new finds available in your local supermarkets. 1. Olina’s Simply Seed Crackers - These seeded crackers are awesome! No flour, wheat, gluten free, dairy free, sugars, preservatives etc they are just all seeds! Low in carbs and really low in sugar plus great protein content too. These would work for the Christmas social plate 2. Sunsol Probiotic Muesli - Who doesn’t love some beautiful muesli mixed with some coconut and dark chocolate it’s that just summer! Sunsol have developed a probiotic range very innovative. Probiotics are all about gut health, and this would be a great alternative especially for those who don’t like or eat yoghurts. Good sugar level for a cereal; great fibre and protein content. 3. Tasti Fruit + Veg - A new alternative to protein aka nut and date balls. These could work for those with allergies, or for school lunch boxes or just as something new. A great way of adding in those extra veggies 4. Edgell’s Snack Time - This is my absolute fav. This new creation makes adding chickpeas even easier. Legumes are natures goodness low GI (so no sharp rise in blood sugars or insulin), so rich in fibre, protein and legumes contain all the goodness of veggies (they actually count as a veggie serve as well as a protein serve). I would love to know if you have tried any of these new snacks and what you think of them! Or, have you found something new of late you would like to share? Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #newbuys #foodinnovation #olina #sunsol #tasti #edgell #healthysnacks

17.01.2022 Welcome to Part 2 of my 3 part blog series on PCOS; Fertility and Diet. In Part 2 we are discussing Proteins and are focusing on the effects consumption of Proteins has in relation to infertility. In our final part next week, we will be looking at Carbohydrates.... Click the link below to review the findings on Protein: https://www.nicolebarber.com//pcos-fertility-and-diet-part #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #protein #proteins

16.01.2022 In September this year, The PCOS Awareness Association held their annual Symposium in Copenhagen USA. It is a global summit; presenting the latest research on PCOS with the aim of raising awareness within health care professionals and to help those living with PCOS. Its main hope is to provide awareness among governing bodies for more funding to aid more research, as there is still so much about PCOS that we don’t know, yet it affects 1 in 10 women (Jean Hailes Foundation). ...Day 2 was on Lifestyle Management of PCOS. I tuned in and here are my take home messages from the conference: https://www.nicolebarber.com/p/lifestyle-management-of-pcos #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #pcosawareness #pcosawarenessassociation #lifestylemanagement #Lifestyle

15.01.2022 Often we look at recipes or read about people activating their nuts so the question is.. Do I need to activate my Nuts? Firstly, what are activated nuts? Activated nuts are nuts that have been soaked in water and then eaten in their softened state. The idea is that by soaking the nuts, you are breaking down the phytic acid found in the nuts.... The reason people say to activate their nuts is around the concerns that the phytic acid (also found in wholegrains and legumes) content in the nut may interfere with the body's absorption of some minerals such as iron, zinc and calcium (abc blog report). To clear this up, Dr Rosemary Stanton explains activated nuts in an ABC blog (link below) that while it's true that phytic acid may bind to some of the minerals in foods that contain it, it's also an important antioxidant and there is also some evidence that phytic acid may have anti-cancer properties. If a person had to rely solely on nuts to survive, soaking nuts to reduce phytic acid may have some advantages; however, it would also reduce some of the B vitamins found in nuts. In the context of a varied diet, there's no need to 'activate' the nuts," she says. https://www.abc.net.au//nuts-health-benefits-how-/11054400 Some different recipe ideas on how to use nuts include: - Pear and Walnut Salad - Roast Pumpkin and Beetroot Salad topped with Feta and toasted Pine Nuts - Nut Butter spread on some delicious crunchy Apple slices - Chicken and Cashew Stir fry with some Chilli and Lime dressing - Carrot and Walnut muffin - Date, Cashew, Cacao, Coconut Bliss Balls - Dukkah How do you use your nuts? I would love to know your ideas! Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #nuts #activatingyournuts #activation

13.01.2022 What is BARLEYmax? BARLEYmax is a resistant starch fibre grown here in Australia, by CSIRO. The CSIRO describe the GMO fibre as ‘A natural, high fibre wholegrain with high levels of resistant starch’. Food Science has allows food fortification, so companies can add resistant starch into their food which makes it easier for us to obtain the fibre on a regular basis. ... Products available are: Heritage Mill Prebiotic Bars - https://freedomfoods.com.au/?s=prebiotic+bars Helga’s Bread, new Digestive Wellbeing Range - https://helgas.com.au/ Barley Max Cereal range - https://www.barleyplus.com.au/ Simsons Pantry Wraps - http://www.simsonspantry.com.au/ra/whole-grain-super-barley Arnold’s Farm Muesli - https://freedomfoods.com.au//arnolds-farm-premium-blend-a/ Lowan’s Coconut and Chia Muesli - https://www.lowan.com.au/lowan-coconut-chia-muesli/ I would love to know your thoughts if you are eating, or decide to try one of the products listed Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #barelymax #CSIRO #fibre #wholegrain

10.01.2022 Did you know that 80-90% of your body’s serotonin production comes from your gut? Serotonin is a brain chemical that affects our emotions and our behaviours. Serotonin has a role in each cell almost in your body in the way it enables brain cells and other nervous system cells to communicate with each other. There are more studies occurring in serotonin and gut bacteria; as this is a relativity new science. Researchers from the California Institute of Technology in Pasadena... showed that in the germ-free mice, their gut cells produced around 60% less serotonin than the mice with normal gut bacteria (1). Microba (2) (QLD based, Science Research Company) have blogs on the serotonin on their website describing how essential the gut serotonin is due, to its role in regulating glucose and fat metabolism, gut inflammation and gut motility. To me, understanding that serotonin can be produced in the gut, draws strength on the aspect what you eat will effects how you feel. Meals can be more than just filling a hunger feeling. When we eat a diet rich in prebiotic fibres (fibres found in many plant foods next two blogs will cover this more) we can support our gut bacteria, which can stimulate a greater serotonin production. Nic x 1 https://www.medicalnewstoday.com/articles/292693). 2 https://www.microba.com//the-important-role-of-serotonin-/ #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #serotonin #gut #guthealth

10.01.2022 This mid-week nourish bowl was inspired by JSHealth’s Japanese Salmon. It is such an easy meal to whip up when you don’t have a lot of time. It is also great for those with PCOS. As shown in our blogs over the last 3 weeks it is important to have the correct types of fats, proteins and carbohydrates and this meal ticks all the boxes. It has stacks of amazing vegetables, sweet potato (which is known as a low GI carb), uses fish for its protein (the exception to the animal pr...otein) plus has sesame seeds and olive oil to tick the healthy fats. I would love your feedback and photos of this dish! Nic x #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #nourishbowl #salmon #lowgi #healthyfats #vegetables

09.01.2022 As a health practitioner specialising in PCOS and the role of nutrition I see women daily who talk about feelings of being anxious, stressed and overwhelmed. While my focus is on nutrition I also take a holistic approach with the women I see so I can have a full understanding of what is happening and how best I can work with them to achieve the best results. Whilst I am not a psychologist I do understand that PCOS is a complex disease and one that the symptoms and associated ...diseases are heart wrenching and can cause a number of different reactions in every woman. A study by the Monash University Behavioural Science Laboratory by Georgia Rush focusing on the psychosocial effects of Endometriosis and Polycystic Ovarian Syndrome has found that women with Polycystic Ovarian Syndrome (PCOS) have high levels of depression, moderate levels of anxiety and stress and self-reported wellbeing so low that it is poorer than levels found in patients with cancer and heart disease. One of the women I see described herself the following way: I get embarrassed. The symptoms are often visual and hard to ignore or hide. I see myself as being disordered and broken. I see myself as inferior to others. I feel anxious and down about being imperfect Findings of the study at Monash University highlighted the need for a multidisciplinary approach in treatment involving psychological support for women to reduce the negative impacts of PCOS and its symptoms. I wanted to highlight this today and say to all of you out there whether you have PCOS or not is it OK TO NOT BE OK! Speak up, reach out. You don’t need to stay silent. Mental Health is just as important as Physical Health. Nic x *permission was granted to use the quote * #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #ruok #mentalhealth #itsoktonotbeok

09.01.2022 To follow on from my posts over the last couple of weeks I approached my good friend @brionyscholztaylor to ask if she would mind if I shared one of the staples in her and my home that she created a couple of years ago, the Easy Frittata. The humble frittata is a very underrated dish. You can easily adapt, make in advance, freeze, it tastes good and will nourish your body. Tasty hot or cold and transportable, so it’s perfect for popping into lunch boxes. ... One of my absolute fave things is that you can literally adapt this frittata to suit dietary requirements (gluten free, dairy free, vegetarian, low FODMAP). You also don't have to use the meat and vegetables listed, you can choose your fave meat and vegetables or no meat at all. Use the vegetables you have left over in the fridge. Add different herbs and spices! I really hope you enjoy this recipe and would love to see/hear about your frittata creations. Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #frittata #eggs #eattherainbow #fodmapfriendly

07.01.2022 This week I decided to lighten it up and have a little fun by doing a series of posts about smoothies. Keep an eye out of the coming days for a couple of amazing recipes! Firstly, you know I am a fan of the smoothie and love how easy it is to whip one up when you are in a hurry and how creative you can be when making one. The humble smoothie is a great on the go breakfast or snack and can be prepared on the day or even the day before if you need.... Why are smoothies so great? They pack a punch on the nutrient front Are so full of flavour They are a great way to incorporate produce you generally would not enjoy normally (you may not like kale or zucchini but pop them in with some fruit and it easily disguises the taste) They make an incredible start to the day or can help you get through the mid-afternoon slump and cravings They strengthen your immune system (made up with fruits, vegetables and superfoods you are able to increase your vitamin, mineral and antioxidant intake) High in fibre (blended smoothies retain the fibre content of the fruit and vegetables) Great source of plant-based protein Great for Kids I challenge you this week to have a go at making a smoothie or two or three!!! Use one of the recipes I post, one of your faves or even create a new one. Post a pic in the comments of any of my posts this week as I would love to see them. Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #smoothie #smoothies #eattherainbow

07.01.2022 Summer is upon us and there is nothing better than a fresh summer salad on a hot day when you really don’t feel like cooking! Salads are versatile, nutritious, and really your imagination is your only limitation. Store bought salad dressings can be full of extras that we don’t really need. For example, preservatives and refined sugar. Remember adding healthy oils by using a dressing is very beneficial to our health, as the healthy oils will help our body absorb vitamins A,... D, E and K better from our salad / veggies. With that in mind, I thought I would share with you a few easy healthy dressings. Be sure to remember that the below dressings can be used on any salad but also any roasted or BBQ veg dish. Pretty much any time you need to add flavour. You can also make them ahead of time and have ready to go for use through the week. Healthy Vinaigrette 1 garlic clove, minced 1 tablespoon Dijon mustard cup raw apple cider vinegar 2 tablespoons fresh lemon juice 1-2 tablespoons raw honey, as needed for sweetness cup extra-virgin olive oil salt and pepper, to taste Verjuice and Mustard Dressing cup verjuice 2 tbsp olive oil 1 tsp Dijon mustard 1 tsp crushed mustard Balsamic Dressing 2/3 cup EVO 1/3 cup balsamic dressing Pepper 1 garlic clove crushed 4 basil leaves torn Maple Mustard Dressing 1 tbsp maple syrup 3 tbsp Dijon mustard 2 tbsp mayo Juice of 1 lemon Maple Lemon Dressing cup pure maple syrup cup lemon juice 1 tbsp apple cider vinegar 2 tbsp EVO tsp chilli powder Easy Tahini Dressing cup tahini tsp sea salt tsp garlic powder cup warm water Simple Avocado Dressing 1 avocado cup extra virgin olive oil cup water cup of basil or parsley 1 lime, juiced salt and pepper, to taste #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #saladdressing #healthydressing #salad

06.01.2022 Welcome to Part 1 of my 3 part blog series on PCOS; Fertility and Diet. In Part 1 we are discussing Fats and are focusing on the effects consumption of fats has in relation to infertility. Over the coming weeks we will be discussing Proteins and Carbohydrates.... Click the link below to dive in to the world of fats: https://www.nicolebarber.com//pcos-fertility-and-diet-part #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #fats

04.01.2022 We all know how much I love what I do. Being a dietitian and on these journeys with my clients is such a privilege and honour. So, when I receive the feedback I have been from my clients it makes my heart sing (truly for days/weeks/years!) These quotes / comments from clients inspire me, and I thought to share as they might inspire you too (Thanks in advance clients!!) Nic x... We are buying a new fridge / freezer" (as we need more room for this fresh produce and to freeze food ) "One thing I have noticed in the last week is that my energy levels are picking right up. I feel a lot brighter and overall wellbeing is good. Who would have thought that a good diet and exercise is good for you, someone could make some money out of this "I’m sleeping better and it’s like my eyes are seeing things brighter" "We were eating our chicken stir fry even on Saturday night!" "I love that I can have toast again, I have more confidence again with my food" "I used to think those ordering the salads (at restaurants) were missing out; now I see it so differently; I'm the one ordering the salad/veg dish, and I'm not missing out at all" "Salads can actually be filling and enjoyable" #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #clientlove #clientappreciation #lovewhatido #inspire #inspiration

04.01.2022 Our first recipe showcases the humble pineapple and sneaks in some cheeky greens. Pineapples have a range of health benefits including: Improving digestion Improving immune system Increasing energy... Control blood pressure Vitamin C Tropic Like It’s Hot Smoothie Ingredients: 1 cup frozen pineapple cup frozen mixed berries (any frozen berries you have will work) 1 cup baby spinach or kale (you can add both or any other green you like) 1 tablespoon of chia seeds 1 cup coconut water Method: Pop all together in a blender and blend till your preferred consistency, serve and enjoy! Music Credit Bruno Mars #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #smoothie #smoothies #eattherainbow ##pineapple

04.01.2022 This protein rich smoothie tastes heavenly and is ready in a flash! It will leave you energised for the morning or push you through the mid-afternoon slump! #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #smoothie #smoothies #eattherainbow #protein #nuts

02.01.2022 September is Polycystic Ovary Syndrome (PCOS) Awareness Month. PCOS is a serious genetic, hormone, metabolic and reproductive disorder that affects women and girls. It is the leading cause of female infertility and a precursor for other serious conditions including obesity, type 2 diabetes and endometrial cancer. PCOS Awareness Month was created to increase awareness and education about PCOS among the general public, women, girls and healthcare professionals. The aim of PCOS ...Awareness Month is to help improve the lives of those affected by PCOS and to help them to overcome their symptoms as well as prevent and reduce their risks for life-threatening related diseases such as diabetes and cancer. Did you know 1 in 10 women are affected by PCOS? About 50% of women living with PCOS are undiagnosed even though it is the leading cause of infertility in women. As a women's health advocate and practitioner this month I will be posting all things PCOS. I will be specifically looking at fertility and nutrition. Let's all work together this month and always to raise awareness for PCOS. Nic x #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertility #nutrition #diet #pcosaustralia #wingsofhope #teal

02.01.2022 An exciting study 1 just published supports the need for dietary intervention as the first line of treatment for PCOS. In October this year, lecturers at UNSW, Sydney University and ANZAC Research Institute published their study showing that in PCOS induced mice, when they consumed a diet which was: low in protein (P 14%)... moderate in carbohydrates (C 47%) moderate in fats F 39%) The dysfunctional reproductive function was restored, meaning ovulation cycles returned. This diet ratio reflects the traditional Mediterranean Diet, which also has numerous studied health benefits in improving lipid profiles and protection against oxidative stress. Adherence long term seems more manageable on a Mediterranean Diet, as another study has shown us, where in PCOS women they found on this diet they had lower testosterone and HOMA-IR levels 2 My PCOS girls are sure to be asking, what is the Mediterranean Diet? It is a generic term based on the traditional eating habits in countries bordering the Mediterranean Sea, think Italy, Greece, Spain! It’s important to remember that there is not one standard Mediterranean Diet as there are at least 16 countries that border the Med. Eating styles and foods vary between countries and even their regions in each country. Some of the common factors include: plenty of fresh fruits and vegetables a variety of bread and other grains pulses, nuts, and seeds primary fat source is olive oil dairy products and eggs fish and seafood poultry and red meat in low to moderate amounts Fish and poultry are more common than red meat in this diet. It also centres on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets. Nic x 1. Rodriguez-Paris et al; Defining the impact of dietary macronutrient balance on PCOS trait; Published 16th October 2020 in Nature Communications https://www.nature.com/articles/s41467-020-19003-5 2. Barrea, L. et al. Adherence to the Mediterranean diet, dietary patterns and body composition in women with polycystic ovary syndrome (PCOS). Nutrients 11, https://doi.org/10.3390/nu11102278 (2019). #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #mediterraneandiet

02.01.2022 A simple question and one that I get asked regularly so I decided I would put together a short video explaining why. Nic x #nicolebarberdietetics #nourishwithnic #pcos #endometriosis #learnnourishradiate #smallchanges #whyilovewhatido #empoweringchange #science #bereal #nourish #foodfornourishment