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25.01.2022 Fruit smoothies can be a quick and easy way to nourish your body with essential nutrients When your meal prepping, a good tip is to individually portion your smoothie ingredients for the week, place it in the freezer, not only does it save time but by freezing your fruits and vegetables you can lock all the nutrients in #alessandranutrition #glutenfree #vegan #cleaneating #smoothiebowl #food #dragonfruit #food #summer #sunday #weekend #nutritionist #coconut

24.01.2022 Bread! It's one of the most hotly debated foods. Would you agree? With endless varieties available you find yourself constantly asking Is it healthy? Which type is for me?... And what about #glutenfree bread? Is this really a good option? Luckily for you - I have done the hard work and given you the ultimate breakdown of supermarket breads. Find out my top ranked breads Episode 2 : Live Now www.alessandranutrition.com.au

23.01.2022 Did you know Iron Deficiency is the most Common Nutrition Problem in the Red meat is without a doubt the best dietary source of iron because the iron occurs as ‘haem iron’ which is the most similar to our iron and is also easily absorbed. ... ’ ? Here are the best ways to get iron in your diet. Plant based sources of iron such as grains, legumes, nuts and eggs have what is called ‘non-haem’ iron which is not as well absorbed as the iron from meat. To make sure you’re getting the maximum benefit of these dietary iron sources - add a serve of vitamin C through citrus fruits or even a tomato or capsicum. A glass of orange juice can actually double the intake of plant based iron absorbed by your body. Be wary of some food combos - oxalic acid which is found in spinach, broccoli, parsley, sorrel, cabbage and Brussel sprouts (but not bok choy or kale) can inhibit iron absorption - A small amount of these foods with your plant based iron sources is okay, but avoid large servings. Calcium in both dairy and plant milks can actually decrease iron absorption by 50% so keep your teas, coffee and milks to a different time then when eating your meals ? The most common variation of an iron supplement is a slow-release ferrous sulphate but this can cause issues such as digestive complaints, nausea and constipation if taken frequently i.e. daily. My tip - choose a ferrous gluconate, Ferris fumarate or chelated form of iron supplement. They are more easy to absorb and can cause less side effects. These are non-haem sources of iron so the best way to maximise intake is: take on an empty stomach - ideally first up in the morning. take your supplement every second day as it is less likely to cause digestive complaints. #alessandranutrition #health #wellness #iron #protein #irondeficiency #nutrition #lifestyle #healthandwellness #corporatehealth #life #vegetarian #vegan See more

23.01.2022 plays such an important role in your body. It’s the building blocks which is needed in: muscles skin, hair and nails cellular, enzymes and hormonal interactions within your body ... The difference in animal and plant based proteins lies in the amino acid content. There are 20 amino acids, 9 of these are essential meaning they must be provided by the foods in our diet. While animal sources of protein tend to be complete in amino acids, there’s no denying that plant based forms of protein are: more environmentally sustainable lower in saturated fats can be consumed in a variety of ways have many health benefits Classic plant based protein pairings to maximise amino acid consumption are: rice and beans peas and sweet potato blueberries and pears Black beans and quinoa #alessandranutrition #protein #vegan #healthylifestyle #veganprotein #biological #environment #sustainable #plantbased #nutrition #health #facts See more

23.01.2022 A change of season is the perfect opportunity to re-think old eating habits, make healthy food swaps and get a fresh start. Cleaning out the pantry is one way to kick-start your health goals!... https://www.alessandranutrition.com.au//how-to-organise-yo #alessandranutrition #workplacewellness #nutritionist #nutritionspecialist #healthylifestyle #guide #food #health #wellness #springclean #spring

22.01.2022 3 years ago to the date I took the plunge and started my nutrition business. It has been one of the scariest, most challenging journeys to date, yet it has also brought me much reward and satisfaction as I have helped 100’s of people + workplaces and organisations start their own journey toward better health. ... As well as this I’ve been able to network and meet some great likeminded people along the way. It’s crazy to think how much I have not only grown as an individual but how much my small business has too. Heres my advice for anyone thinking of starting their own journey - whether that be a business or a health journey: There is no perfect time, sometimes you just have to take a leap of faith. But with hard work, dedication and focus anything is possible. Networking is key to success as having a group of people you can rely on for support and advice is one of the greatest tools you’ll need to succeed. Heres to the next 30 years #alessandranutrition #smallbusiness #nutritionbusiness #nutritionist #nutritionentrepreneur #alliedhealth #wellness #workhard #dreambig See more

20.01.2022 ! It is usually treated through medications, however newer evidence is suggesting that certain foods and nutrients can help! The great thing about these foods is they are readily accessible and can help ease symptoms. Here are my top 6 mood boosting foods:... Dark Chocolate Walnuts Oats Bananas Coffee Berries As always this is just some generalised advice, please check in with your GP for more advice thats suited to you as certain foods can impact medications. #alessandranutrition #health #wellness #moodboosting #brainhealth #boostedbrainpower #alliedhealth #smallbusiness See more

17.01.2022 The festive season is upon us, and that means so is all the wonderful food and Christmas parties, albeit they might look a little different this year. Make sure to enjoy this special time of year! Here’s my guide to avoiding weight gain over Christmas and still enjoy yourself!... Having a plan Snacking smart Enjoying our treat of choice Watching liquid kilojoules Adding movement to your day #alessandranutrition #health #wellness #christmas #december #guide #howto #nutritionexpert #nutritionist See more

17.01.2022 Choc- Coconut Dessert Smoothie Who doesn’t love a chocolatey dessert! I have made this delicious treat using @itsveego protein powder Recipe:... 1 cup dairy free milk 1 banana roughly chopped 1/2 cup coconut sorbet 1 scoop veego chocolate protein powder 1 teaspoon chia seeds Enjoy straight away for a yummy chocolate smoothie or freeze to make a choc-coconut ice cream. Why you need @itsveego in your life! It’s a local Aussie business and all products are made right here in Australia. It’s a complete plant protein with organic pea isolate, organic hemp and organic coconut MCT. It’s the smoothest, tastiest protein on the market with incredible flavours. #alessandranutrition #health #wellness #food #recipes #itsveego #glutenfree #dairyfree #vegan #vegetarian #glutenfreerecipes #camillawithlove #dolceandgabbana #smeg See more

16.01.2022 ? A low carb diet is one that restricts carbohydrates - primarily those from sugary foods, pasta and bread. Instead of eating carbs, you eat whole foods including natural proteins, fats and vegetables which still contain carbohydrates. Here are 6 benefits of a low carb diet:... 1. Weight loss 2. Improved cognitive function 3. Lower risk of diabetes 4. Improved gut health 5. Reduced sugar cravings 6. Improve mental health #alessandranutrition #health #wellness #nutrition #carbohydrate #healthbenefits #meal #education #advice #tips @ Brisbane, Queensland, Australia See more

15.01.2022 My first video for the Italian Business Women's Network Australia Follow along for my healthy tips and advice for good overall health Spring is great opportunity to create some healthy habits! ... #alessandranutrition #healthyhabits #wellness #nutritionist #nutritionspecialist #lifestyle

15.01.2022 Whenever I encounter clients who are diabetic or have high blood pressure (hypertensive), I always recommend oats to be included in their diet. Here are my top 3 reasons why I totally love this: 1. It is considered as a low glycemic index food which is beneficial for diabetic patients. This results in a slower rise in blood sugar levels. ... 2. It helps to lower the LDL or bad cholesterol levels. Those who have heart health problems will definitely benefit from this. 3. It is nutrient-dense. Oats are packed with a variety of vitamins and minerals. To change it up and make it more exciting you can can add some fresh fruits, almonds, and chia seeds on top of it. This will not just improve taste but it could also increase the nutrients that you can get. Have tried different ways to serve oats? P.S. For Diabetic Individuals, don’t worry about the sugar in the fruits as the portion can be controlled in one’s serving. Send me a message if you have further questions on this part. #alessandranutrition #health #wellness #nutritionist #wellnesstips #oats #oatmeal See more

14.01.2022 It's no secret that we as a society are spending more time on our phones Here's my top pics to up your app game and journey towards better health! https://www.alessandranutrition.com.au//thebesthealthandwe... #alessandranutrition #health #wellness #apps #nutritionist #appconnect #sleepbetter #fitnessjourney #healthcoaching

13.01.2022 Bloating happens to everyone. And while it's not something you need to get rid of, if it's causing you discomfort there are ways to find relief. Some of the best anti-bloat foods are: Almonds... Bananas Blueberries Ginger Avocado Fennel Tea Contrary to what you might think, drinking more water and cutting down on sodium or table salt is another way to get rid of bloating. It's important to mention that some people are more sensitive than others when it comes to retaining water. When it comes down to it, the exact reason you're retaining water applies to you individually. What works for someone else might not be helpful to you, so use caution when it comes to hastily taking on a new trend, and consult a health professional first. #alessandranutrition #health #wellness #antibloat #Bloating #nutrition #nutritionist #healthcoach #healthfacts See more

13.01.2022 Here are the benefits that you can get when you snack on a mango Immune System Booster- Vitamin A, vitamin C, folate, vitamin K, vitamin E & several B vitamins aid in building a strong immune system. Heart Health Support- Magnesium & potassium help in maintaining a healthy pulse & promote lower blood pressure levels. Mangiferin, an antioxidant, aids in protection against inflammation.... Digestive Health Improvement- Amylase, a digestive enzyme, break down complex carbs into sugars. Dietary fibre helps in prevention of constipation & diarrhea. Eye Health Support- The antioxidants, Lutein & Zeaxanthin, act as natural sun block, absorbing excess light. Vitamin A supports eye health. Hair and Skin Health Improvement- Vitamin C helps in the production of collagen which prevents our skin from sagging & wrinkles. Cancer Prevention- The antioxidants, Polyphenols & Mangiferin, fight oxidative stress. This fruit has been associated with lots of health benefits. On top of that, it can be easily added to our diet. #alessandranutrition #nutrition #mango #health #healthtips #food #wellness See more

12.01.2022 There’s nothing quite like a recipe which can be made using an assortment of leftover ingredients I love the sweetness of carrots and the saltiness of feta - combined they create a flavour explosion. This recipe is rich in veggies as well as heart healthy fats thanks to your olive oil. I have topped it with pomegranate seeds for an extra flavour dimension, however you can choose to leave out if you want. Ingredients: ... 3 carrots, quartered lengthways 1/2 small cauliflower, cut into florets 2 tablespoons olive oil 2 tablespoons crumbled feta Handful of rocket leaves Pomegranate seeds Sprig of rosemary Drizzle of pomegranate molasses dressing Method: Pre-heat your oven to 190 degrees C or 170 degrees fan forced. On a roasting try toss the carrot, cauliflower and rosemary. Drizzle with olive oil and roast until tender, usually around 35-40 minutes. Arrange the salad leaves and top with roasted veggies and feta. Add pomegranate seeds and drizzle with molasses dressing. Enjoy #alessandranutrition #balancedhealth #wellness #recipes #food #health #wellbeing #nutrition #vegetarianrecipe #meatlessmonday @ Brisbane, Queensland, Australia See more

11.01.2022 Pasta often gets a bad rep because its a shock carb! But what if I told you there was a great pasta that was all natural and a great source of long-lasting energy throughout the day. Barilla’s range of legume pasta is a great alternative to regular pasta and additionally it is an excellent source of plant based protein, fibre for digestive health as well as being naturally gluten free. Today I have made chickpea casarecce, which is a delicious pasta from my Sicilian... heritage. This is such a simple yet delicious dish which is perfect for either: lunch on the go making meal times with fussy eaters easier making sure you meet your protein needs, especially if you are either vegetarian, vegan or not a huge fan of red meat. Thank you so much to @barillaau for this beautiful package #gift #alessandranutrition #pasta #glutenfree #recipe #video #recipevideo #tutoral #vegetarianrecipes #veganrecipes #healthy #balancedmeal #yum #barillapasta #coeliacaustralia See more

10.01.2022 When it comes to food and nutrition myths - you can bet that I have seen them all. The good and well mostly bad! I am debunking some of the most common and believable myths out there - Have you fallen for some of these food and nutrition myths? #alessandranutrition #health #wellness #food #nutrition #nutritionist #mythbusting #healthyeating #healthylifestyle #diet #alliedhealth

10.01.2022 ( ) 1. Yoghurt offers the nutrients found in milk but in a more concentrated form. It is packed with essential nutrients like calcium, protein and B Vitamins like riboflavin needed for healthy skin and eyes. For the ladies who need to build up and maintain calcium - yoghurt is a simple way to meet your needs. 2. Yoghurt is also much easier to digest and absorbed than milk thanks to the combin...ation of lactic acid and good bacteria. You’ll get a good dose of calcium, protein and fat. For the of us with lactose intolerance, yoghurt is generally a safe option as the lactose has been partially broken down - this is why yoghurt has a sour taste to it. 3. Yoghurt is a smart carb, with it being a LOW GI food making it a filling and nourishing snack or dessert for anyone with diabetes. I am loving @yoplaitaustralia brand new yoghurt smoothie Why? great taste making it easy to reach your calcium intake 10g of protein per serve also contains real fruit #alessandranutrition #health #nutritionist #calcium #wellness #lactose #lactoseintolerance #yoghurt #yoplait #yoplaitaus #lowgi #diabeticfriendly #womenshealth #womenshealthmatters #nutrition #nutritioncoach See more

08.01.2022 Here are the benefits that you can get when you snack on a banana A Boost To Your Heart Health - Banana’s contain a good dose of potassium to keep your heart in tip top shape Help Improve Blood Sugar Levels - Banana’s are rich in pectin, a type of fibre which can help moderate blood sugar levels after meals. ... A Dose Of Nutrients - Banana’s are rich in fibre and contain a wealth of nutrients such as Magnesium, Copper, Vitamin C, Vitamin B6 and Protein. Banana’s are also rich in antioxidants which can reduce the risk of heart diseases as well as some illnesses. Improved Digestive Health - Unripe banana’s are rich in resistant starch which feeds the good bacteria in our gut. Boost To Your Kidneys - Eating a banana several times may reduce your risk of kidney disease by up to 50% Recover Post Workout - Bananas can help relieve muscle cramps caused by exercise. Also they provide fuel for endurance exercises like marathon running. This fruit has been associated with lots of health benefits. On top of that, it can be easily added to our diet. #alessandranutrition #nutrition #banana #health #nutrition #media #contentcreator #nutritionist #healthylifestyle #healthcoach @ Brisbane, Queensland, Australia See more

07.01.2022 To cut or not to cut? When it comes to CARBS the jury is all over the place. However what if I told you that there was in fact a new player in the carbohydrate world - would you believe me? Find out what it is and more importantly how it can benefit you:... #alessandranutrition #health #carbohydrates #wellness #nutritionists #nutritioneducation

06.01.2022 Coffee - Is there anything it can't do? Find out how to boost your morning brew with these 3 handy tips! #alessandranutrition #health #wellness #nutrition #coffee #healthfacts #lifestyle

04.01.2022 ? Make my halloween inspired ‘monster fritters’ All you need is: ... / . ( ) - Method: Combine dry ingredients in a large bowl, make a well in the centre and add wet ingredients. Mix through and add veggies to the mix. Spoon 1-2 tablespoons of mixture into a fry pan and fry for 2-3 minutes each side until cooked through. Serve with @masterfoods hidden veggie tomato sauce #alessandranutrition #recipe #halloween #meatlessmonday #nutritionist #vegetarianrecipe #healthy #masterfoodsau See more

03.01.2022 My latest feature for Starts at 60 In it I discuss Why oats are beneficial to your diet + There are some delicious recipes to try.... #alessandranutrition #wellness #workplacewellness #nutritionist #nutritionspecialist #recipe #oats

02.01.2022 ? Try my pomegranate and grain salad topped with your choice of chicken or tofu and seasoned with @vassevalley roasted hemp seed dukkah - A guaranteed flavour explosion that’s also loaded with so many health benefits. Perfect for those days that you just can’t seem to decide what you feel like. Also makes a great meal prep recipe - just be sure to add the dressing when ready to serve. ... Here is my recipe: 1 cup cooked quinoa Seeds of 1 pomegranate 1/4 cup dry roasted hazelnuts and slivered almonds (mixed) 1 handful parsley chopped 100g of roasted or grilled chicken breast or 180g tofu @vassevalley roasted hemp seed Dressing: 1 tablespoon pomegranate molasses Health Benefits Quinoa is high in fibre for good gut health Pomegranate helps to protect your heart Hemp seeds are rich in healthy fats and essential fatty acids, they are also a great source of protein + vitamin E, potassium, calcium, iron and zinc to name a few Discount code for @vassevalley products: Alessandra10 #alessandranutrition #vassevalley #food #recipes #nutritionist #nutritioncoach #glutenfree #hempseedrecipes #sponsoredpost #healthyrecipes #saladrecipe @ Brisbane, Queensland, Australia See more

02.01.2022 ’ - ! ? ... Too large of portion sizes contribute to indigestion and discomfort. Your digestive system functions best when it is not overloaded with food. Managing portions will help to end cramping and bloating after eating. Overeating can lead to a blood sugar imbalance by overloading your body with glucose; which can eventually lead to insulin resistance. Smaller meals will help keep your body functioning properly. When you eat too quickly, you don’t notice your stomach’s cues that it is full. Eat slowly and pay attention to hunger cues to improve feelings of satiety and ultimately, consume less food. Eating smaller portions will help with weight loss. Choose balanced meals with proper serving sizes to help cut calories and shed unwanted pounds. When you eat recommended serving sizes, you don’t need to buy as many groceries. Measuring serving sizes will make the package of trail mix or nuts last longer than eating directly out of the container. Use my simple guide to measure up your portions. If you need more guidance send me a DM, I’d love to have a chat #alessandranutrition #health #nutritionist #wellness #portion #balancedlifestyle #wellness #portioncontrol #healthmanagement @ Brisbane, Queensland, Australia

01.01.2022 + . Kefir is a great source of ‘probiotics’ and a versatile product that you can incorporate into a variety of recipes from sweet to savoury. ... To make the chia pudding: 1) Combine blueberries and kefir in a blender until well combined. 2) In a large container, mix the blueberry kefir mixture, almond milk and chia seeds. 3) Cover and store in the fridge overnight (or at least 6 hours) To serve simply place a portion of pudding in a bowl and top with some berries, cacao nibs or even shredded coconut. #alessandranutrition #recipes #healthy #nutritionist #nutritionblogger #food #guthealth #probiotics #kefir #vegetarian #vegan #glutenfree #mealprep See more

01.01.2022 Tell me...has that 'oh no it's Monday tomorrow' feeling hit yet? Start your Monday off right with my simple 2 question approach! This will get you on track to kick off your week to the best start! #alessandranutrition #health #mondaymotivation #sunday #wellness #nutritionist #goodhealth #mentalhealth... https://www.youtube.com/watch?v=MNYIwD7DeGw&t=2s