AT Nutrition | Medical and health

AT Nutrition

Phone: +61 417 100 512

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25.01.2022 Wishing everyone a MERRY CHRISTMAS! Enjoy the day with family, friends and lots of food!

25.01.2022 Roast vegetable couscous salad Cooked enough for my lunches this week! I always feel a lot more organised when some meals are prepped and ready to eat. It takes the pressure off having to think about what to cook every day and makes you more likely to eat well than opt for takeaway!

24.01.2022 Due to our daily commitments it can be hard to organize healthy meals throughout the week. This is why MEAL PREP is so important. Making this tim every week is a time abd money saver! 3 simple ways to get started: 1. Weekend shopping. 2. Prep in bulk.... 3. Have healthy snacks on hand. If you need help with what to prep hmu!

22.01.2022 Saturday lunch at home! Fast and healthy with only 4 ingrediants: Bok choy, vermicelli noodles, tofu and cashews. Cook noodles in boiling water, stir fry tofu and bok choy for 5 minutes. Add noodles and sprinkle cashews on top

22.01.2022 Mindfullness is everything. Ask yourself this question everytime you do or say something. Your life and your relationships will be much better off.

21.01.2022 Peanut Butter Oats! Just add a tablespoon of peanut butter (I use Mayver's crunchy) to your oats on the stove and add whatever toppings you like - banana, almonds and cashews for me today

20.01.2022 Not for your partner. Not for your parents. Not for your children. Not for the likes. Do this for YOU. Show yourself how awesome you can be

20.01.2022 Gyms are back today! If you took some 'me time' over this break it's time to get back into a good routine with regular exercise and healthy food. If you need help with meal prep ideas HMU!

19.01.2022 A balance of sleep, exercise and nutrition are a necessity for healthy optimal functioning. Sleep regulates many functions in our bodies and plays a critical role in health, weight and energy levels. Lack of sleep unfortunately develops a vicious cycle. A truly sound sleep each night sets us up for success the next day. Some tips to assist those extra zzzzz’s - exercise as many hours as possible before bedtime to ensure your sleep cycle is not disrupted. avoid stimulants... such as caffeine and alcohol before bedtime. establish a regular bed routine (similar sleep + wake times). ensure your sleep environment is relaxing and distractions are limited (no phones or TV's). See more

19.01.2022 How is it only a week until christmas?! Just for those who need to hear it, enjoy your end of year celebrations without the added guilt around food. In saying that focus on family, memories and presents rather than JUST the food! If you are needing some tips so you don't end up in a food coma on the couch (), try these: make your own plate from the platters rather than consistently picking at them make sure you have a decent serving of vegetables on your main plate... have a glass of water between alcoholic drinks pick the desserts you love rather than having a smaller slice of everything And lastly, have an amazing Christmas!! See more

15.01.2022 Lets start working on the things that actually matter. Think about your goals and how you are working to achieve them

14.01.2022 Fitness and nutrition go hand in hand when creating a healthy lifestyle. Optimal nutrition supports your fitness goals from the inside-out. Four factors to be mindful of when structuring and putting your fitness/nutrition goals into action: 1. Achieve balance 2. Be realistic 3. Know yourself 4. Act purposefully

14.01.2022 There are so many options we have available for us when it comes to diet and exercise. SO many meal options and various fruits and vegetables to choose from! Even items for people with intolerances to those that are vegan! You can walk, run, cycle, lift weights, swim and even participate in yoga classes! Pick something you absolutely LOVE to do, something you look forward too every week. Then you will start succeeding.

14.01.2022 Send the husband away with meal prep and he comes back with freshly caught fish. Can it get any better than this?

12.01.2022 And that’s a wrap! See you later 2019 welcoming 2020 with open arms! I have so many goals to tick off this year; I can’t wait to see it all unravel. Bring it on.

12.01.2022 Want to be part of a record attempt? Need something to do today? Why not come to Nagambie with the whole family and enjoy a day out supporting the Love Your Sister campaign. There will be great food, market stalls and activities all in the name of breast cancer awareness & research. See you there!

12.01.2022 Homemade kebabs! An easy mid week meal that can be altered for the whole family. Get your kids involved by making their own and you can even throw them on the BBQ!

11.01.2022 Snickers Oats! I had to add a chocolate one in here Just add 1 teaspoon of: cacao powder and peanut butter to the stovetop mixture. Decorate with whatever toppings you like I hope these recipes have shown how to make easy, nutritious and completely different breakfasts with the same base! Feel free to show me your stovetop oat creations!

10.01.2022 Who do you want other people to see you as?

10.01.2022 Have you ever heard of NEAT? It stands for Non-Exercise Activity Thermogenesis and it basically involves everything we do that isn’t sleeping, eating or exercise. All these little movements add up and helps counteract one of the greatest health threats in our modern lives prolonged sitting. Try to increase NEAT activities in your daily life by standing at your desk rather than sitting, go and find your colleague rather than sending an email, use ad breaks on the TV to stretch; just get up and move!

09.01.2022 Sourdough seems to be the go to home project at the moment! Sourdough is low GI making it a good choice for our blood sugar levels. The prebiotic grain fibres and the fermentation process makes sourdough naturally beneficial for our gut. This process also makes it easier for us to absorb minerals from the bread. Why not try making some at home this weekend? Make sure you have plenty of time up your sleeve as it takes a long time to create a perfect loaf of sourdough.

08.01.2022 It is amazing listening to the mindset of older people. They ALL have told me not to stop moving. Keep walking, keep gardening, just keep active. Don't let little things set you back, it is amazing what you can achieve if you put your mind to it.

08.01.2022 And that's another week of meal prep done! It can be difficult to find the motivation on the weekend to set aside time to make lunches. It is important to keep it simple, easy and obviously tasty! These jars take me around half an hour and I don't have to think about lunches every morning. Flick me a message if you want to get on top of your meal prep!

07.01.2022 How many people do you have to cook for? My husband is away at the moment so I'm just cooking for myself which has been a big change! Trying to keep it simple, a one pan dish that was ready in 10 minutes. Always a sucker for a mix of green veg!

05.01.2022 Reality of meal prepping: taking food on a road trip! My advice is always take a few more snacks than you normally would eat so that you are satisfied and not looking for that cheeky servo top up. Also have a good cooler bag with ice so that your meals are kept cool (no food poisoning please! )

05.01.2022 Stovetop Oats This is my go to breakfast lately, so simple and nutritious - it keeps me full all morning. Throw 1/2 cup of: oats, milk of your choice and water in a pot and stir until thick. Keep it plain or add in whatever fruit/nuts you like! This morning I put some peaches in the pot along with the oats and then added some fresh slices on the side Stay tuned this week for 5 of my favourite stovetop oat combos

04.01.2022 Today's oats: apple and cinnamon Put the apple and cinnamon in first with a dash of honey or maple syrup, fry off for a few minutes then and your oats, milk and water!

04.01.2022 A month into this year already - are you on target with your new years resolutions? Or have you already forgotten them? What if we just focus on ourselves. Be the better you. Just what if?

04.01.2022 Happy new year!! A note on new year's resolutions: let's include more personal growth, less fad diets; more long term goals, less radical lifestyle changes; more love, less judgement. #bringiton

03.01.2022 COLOURS Why not make your dinner full of bright colourful vegetables. The more colour, the better! Remember to try and get at least 5 servings of veg throughout the day. Having vegetables with each meal is much easier than trying to cram 5 servings in at dinner time!

02.01.2022 What's in your sandwich? Or the more important questions... how do you layer it? And which direction do you cut it? Todays mix: avocado, lettuce, rocket, tomato, cucumber, beetroot, cheese and hummus!

02.01.2022 One of my absolute go to breakfasts during the week would have to be porridge. Such a quick, versatile and healthy choice to start your day. I made this one with some leftover muesli, cooked apple and cinnamon.

01.01.2022 Berry Oats I smashed strawberries and blueberries together and added them to the oats, simmered until thick and threw some fresh ones on top. If you don't have fresh berries frozen work perfect as well!