Better Living Nutrition in Tapping, Western Australia | Sports & fitness instruction

Better Living Nutrition

Locality: Tapping, Western Australia

Phone: +61 487 745 212

Address: 36 Yandella Promenade 6065 Tapping, WA, Australia

Website: http://www.betterlivingnutrition.com.au

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25.01.2022 Nutrition Tip for this week: how well, and for how long, are you sleeping? Sleep plays a major role in our appetite control and this role is often undervalued. If we dont get enough sleep, this has an impact on the hormones that control our appetite: The hormone Ghrelin increases - as a result metabolism slows down and hunger cues increase. ... Leptin decreases - this causes intense hunger cues to be signalled to the body. My tip: Try to aim for 7-8 hours of sleep each night and also aim for good quality sleep! Try stopping screen time 15-30 minutes before bed (so turn off the tv and pop your phone away) and try not to eat too late at night. Find a bed time routine that works for you and try to stick to it. Routine is so important for better sleep quality See more

25.01.2022 Often when we think of fat loss, our mind jumps to quick fixes such as restriction, fat burning supplements, excessive exercise and appetite suppressants. The list goes on! We often think of ways to our bodys cues instead of actually working them and listening to them. Our bodys cues are there for a reason and not something that needs to be controlled or suppressed. Instead we need to shift the focus to nourishing our body for better health ...and actually learning to understand what our body cues mean ...Are we stressed, thirsty, lacking certain nutrients or sleepy? We often mistake cues for hunger cues. So is suppressing cues (purely because we dont understand them) really healthy, or even beneficial at all for fat loss, in the longterm?

24.01.2022 A lot of the time when we cut out certain things (e.g sugar, carbs, fat) from our diet, and suddenly lose weight, we believe its directly due to cutting these things out. Thats not usually the case. When we cut out sugar, fat or carbs we end up actually cutting out entire foods that we would normally eat. This means we are reducing our total calories for the day. Its not the cutting out of the fat/sugar/carbs in particular, but the whole foods/meals that are cut o...ut as a result. For example, when you decide to cut out carbs this tends to happen: - you struggle to find alternative foods to eat as you have cut out a large food group. - You eat less throughout the day as you are unsure what you are allowed to eat. - Your typical dinner isnt allowed anymore so you branch out to try new recipes (usually resulting in eating more vegetables). - You lose weight due to a calorie deficit. Cutting out whole foods is usually a very unsustainable way to lose weight and often leads to a range of nutrient deficiencies. At the end of the day, it wasnt the cutting out of fat/carbs/sugar that caused the weightloss, it was the calorie deficit. So why not go into a calorie deficit without cutting these foods out instead? Image via @drnadolsky

23.01.2022 Now that a lot of us are at home more, it can be easy to completely lose your routine and struggle to keep a balanced diet. Here are my 4 tips to help: 1. Stick to your normal eating schedule 2. Feeling Hungry? Check in with yourself and ask why. 3. Include more fresh foods. Try a new recipe! ... 4. Dont overthink it. A healthy diet is never 100%. Allow for give and take. See more

22.01.2022 Love pasta? Oh me too Sometimes when we eat a pasta dish, we can feel bloated, low on energy and just generally not so great. This leads to the misconception that pasta cant be included in a healthy, nutritious diet. Luckily this is only the case if the majority of your dish was just pasta and a little bit of sauce! Lets try to think of pasta dishes in a new way. Instead of just pasta and sauce, lets try pasta with lots of added vegetables, good fats and a go...od amount of protein Youll feel much better for it, and it will allow you to include pasta in your diet more often without feeling bloated or sluggish. A win win! Image: @collegenutritionist

22.01.2022 Which mindset resonates with you most? This year, take the time to reflect and really think about what your goals are. Food should never take control of your life or your decisions. Have a think about how you would like to and create goals from there. Do you want to feel stronger? Have more energy? ... Dont focus on taking food away and think more about adding something in. I want to cook healthier meals more often or I want to more vegetables into my diet. This is the best way to make longterm changes and avoid falling into a restrictive diet cycle. #healthyeating #newyear #goals #healthylifestyle #nutrition #nutritionist #balancedeating #exercise #motivation #dietician #feelgood #intuitiveeating #movemore #eatmoreveggies #nutritiontips

22.01.2022 A healthy lifestyle involves a combination of eating well and exercising regularly So to help promote this lifestyle in the best way possible, I decided to combine those two career pathways! Nutritionist and Personal Trainer As some of you may already know, a while ago I expanded my business. As well as working from my home based Nutrition Clinic, I started working as a Personal Trainer and Nutritionist at Jetts Butler too ... This page has remained 100% nutrition focused until now. So stay tuned for a variety of exercise tips, client stories and, of course, more nutrition tips! #nutritionist #personaltrainer #doubledegree #healthylifestyle #balanceddiet #healthyeating #nutritiontips #jettsaustralia #balancedlifestyle #nutrition #nodiet #loveexercise #goals #dietitian #health #healthyliving #bodypositive

22.01.2022 Snacking gets a bad reputation but planned snacks are actually really important and beneficial when you pick the right foods! A snack that is a blend of complex carbohydrates and protein is a great way to stay energised and full in between your main meals. Whats your go-to snack?

21.01.2022 Why isnt there a class that does both? Corn chips AND dance anyone? #sundayfunday #nutrition #lovefood #healthyeating #exercise #balancediet #salsa #tortillachips #cookingideas #nutritionist #healthyliving #nutritiontips #enjoyexercise #perth #perthsmallbusiness

21.01.2022 A lot of the time when we cut out certain things (e.g sugar, carbs, fat) from our diet, and ‘suddenly lose weight’, we believe it’s directly due to cutting these things out. That’s not usually the case. When we cut out sugar, fat or carbs we end up actually cutting out entire foods that we would normally eat. This means we are reducing our total calories for the day. It’s not the cutting out of the fat/sugar/carbs in particular, but the whole foods/meals that are cut o...ut as a result. For example, when you decide to cut out carbs this tends to happen: - you struggle to find alternative foods to eat as you have cut out a large food group. - You eat less throughout the day as you are unsure what you are ‘allowed’ to eat. - Your typical dinner isnt allowed anymore so you branch out to try new recipes (usually resulting in eating more vegetables). - You lose weight due to a calorie deficit. Cutting out whole foods is usually a very unsustainable way to lose weight and often leads to a range of nutrient deficiencies. At the end of the day, it wasn’t the cutting out of fat/carbs/sugar that caused the weightloss, it was the calorie deficit. So why not go into a calorie deficit without cutting these foods out instead? Image via @drnadolsky

20.01.2022 How many times have you seen foods out there marketed as guilt free? Now, are they really guilt free or are they actually just healthier options? Marketing foods as guilt free is suggesting that picking the traditional option is something to feel guilty about. Is there any point eating delicious pancakes if you spend the whole time feeling guilty instead of actually the food? ... Now, its fantastic to have healthier options available, however that is all they are, healthier options. Associating foods with moral values and guilt doesnt do anything except cause stress. If you feel like eating traditional brownies instead of avocado brownies, that is not something to feel guilty about. Nutrition is about empowering people to make informed choices when it comes to food. Its about teaching you to choose healthier options AND have the freedom to choose foods based on how you and what you . Choosing healthy options purely to avoid feeling guilt is not sustainable and makes it extremely difficult to enjoy healthy eating. It makes healthy eating a stressful chore instead of an enjoyable lifestyle! How often do you feel guilty instead of fully enjoying the food you are eating?

19.01.2022 This January, lets take some steps to rebuild our relationship with food! Remember, food should never have the power to make you feel guilty. You should only feel guilty if you do something bad or hurtful. E.g stealing a cupcake or punching someone in order to steal said cupcake. The cupcake itself is still innocent in this scenario Food is eaten for nourishment and pleasure. Take some steps to find joy in eating, not stress. There is no reason to feel guilty about ...eating a cupcake and no, you dont need to punish yourself and make up for eating this cupcake either. Punishing yourself over food often leads to restrictive eating, this leads to a food binge followed by more restrictive eating. Lets avoid this cycle #balancedeating #noguilt #nutrition #healthyeating #nofoodshame #lovefood #nutritiontips #dietsdontwork #nutritionist #balanceddiet #eatwell #cupcakes #guiltfreeeating #moderation #bingeeating #healthymetabolism #newyearsresolution #enjoyfood #foodisfuel

19.01.2022 Unless you have an allergy, intolerance or general dislike for a food group, there is no real reason to cut it out. There is ALWAYS room for pasta in life. There is also room for lots of vegetables. Why not combine the two for the perfect meal?

18.01.2022 Want to lose body fat? Here are 5 things you dont to do to achieve this: You dont need to cut out entire food groups. Firstly, cutting out entire food groups can be hard to maintain. Secondly, cutting out entire food groups such as dairy and carbs can lead to several nutrient deficiencies. If you are cutting out an entire food group you need to make sure you are replacing the nutrients you cut out. You dont need to do endless hours of cardio. Yes cardio can... help with fat loss, but so can many other forms of exercise. You also need to make this sustainable so ensure that you are taking rest days too. Skipping meals can lead to overeating and snacking later. Keep in mind that when you are very hungry, you tend to crave sugary snacks too . Food is fuel and you wont be able to exercise at your full capacity if you are running on empty! If you have heard that, in order to lose weight, you shouldnt eat past 7 or 8pm, this isnt true. Food eaten at night doesnt automatically get stored as fat. What matters is your total caloric intake for the day. If you are losing weight and hoping to maintain this loss. The last thing you need to do is cut out the foods you enjoy. One of two things will happen: 1. After a period of forced deprivation, people will give up and devour an enormous plate of the foods they have cut out. They will be left feeling guilty and think they have ruined their progress. 2. They will go through a period of elimination and, once the diet is over, they will go back to eating the foods they had cut out. The weight will slowly creep back on as they never learnt to eat these foods in moderation. Eating a varied, balanced, diet in a caloric deficit AND including the foods you love in moderate amounts, is the best way to maintain weight loss.

17.01.2022 Listen to your body! When you need to pee, you pee. When you are thirsty, you drink. So why is it that when we are hungry we think its normal to ignore this feeling? I always recommend planning your meals and planning what times you will normally have these meals. ... But remember that not every day is the same. Some days will be more active than others and you may get hungry earlier (or more often) than normal. If this is the case, eat your meal earlier. If you are still hungry after your last meal, have an extra snack. This is completely normal Dont ignore your hunger. As soon as we ignore hunger it can be really easy to binge and usually we will binge on foods that dont actually fill us up. Because these foods arent filling long term, you get hungry soon after and fall into a cycle that doesnt feel good at all! Lets stop this cycle by listening to what our body tells us. This isnt an easy thing to do, it takes time and its something Ive been helping so many clients work their way through. Just remember to be kind to yourself. Thats the best place to start See more

17.01.2022 Here is your Monday reminder that your body deserves respect and nourishment at any size Eating adequate food means eating more than 1200 calories (despite what many weight loss apps may tell you ) If weight loss is your goal, remember that healing your relationship with food and your body (with the help of a qualified professional) should be the first step. Restrictive dieting should never be one of these steps.

16.01.2022 My top 3 Nutrition tips to try this week! 1 Go to the shops prepared with a list 2 Drink more water each day (try soups, broths and teas throughout winter) 3 Try a new recipe to add some variety!

16.01.2022 Just your Sunday night reminder that there are lots of fantastic sources of protein for you to choose from Mixing up your protein source is a great way to include a wider variety of nutrients into your diet. If you find that you are always choosing the same source of protein for lunch or dinner (e.g chicken), save this guide and try mixing up your meals and replacing it with something different!

16.01.2022 Have you ever found that sometimes, no matter how much of a particular food you eat, you still feel unsatisfied? This is because its completely possible to feel full but also unsatisfied at the same time! This has happened to all of us : 1. You crave cookies or cake. 2. You ignore that craving and try to stuff your face with healthy alternatives instead to drown the cake craving. (This usually results in you eating more calories than you wouldve eaten if you ju...st had the cake to start with). 3. You feel sickly full, but also still unsatisfied. 8/10 times, you go back and just eat the cake anyway. Now youve eaten a bunch of alternatives AND the cake. Instead of just the cake Next time you feel like the cake, leave the alternatives and just have the cake and move on. You might even eat less calories for it! @nadiafelsch

15.01.2022 Plant based doesnt always translate to healthy. With so many vegan and vegetarian food substitutes available now, its very easy to continue a diet high in processed foods even though you cut out meat and/or dairy. Despite what the name suggests, you can be a vegetarian and still miss out on a lot of vegetables! Whatever diet/lifestyle you choose, remember to include fresh produce, variety and limit your processed foods . Which side are you? ... @meowmeix #plantbased #processedfood #vegan #vegetarian #2fruit5veg #balanceddiet #thegamechangers #nutritionist #healthylifestyle #healthyeating #nobannedfoods #colourfulfood #nodiet

14.01.2022 Intuitive eating is growing in popularity (and rightfully so). Its so important to have an understanding of our bodys cues such as hunger, satiety and fullness. However often we get stuck on the second principle (honour your hunger) and dont think past this step. There are certain situations where our hunger/fullness cues can be blunted/disrupted and wont be as reliable as wed like. A combination of listening to your body and also using rational thought is... ideal. Has it been 5 hours since you last ate? Your body may not feel hungry but its important to fuel yourself. So, for the sake of your health and energy, you know you need to eat. Your cues didnt guide you, but rational thought did Blunted hunger cues are common in certain workplaces too. For example, often chefs find they are not hungry. The constant smell and being surrounded by food makes them feel full. However, they actually havent eaten at all throughout their 12 hour shift. If they relied solely on their hunger cues, they could go a whole day without eating. They may not feel hungry, but for the sake of their health, its important to eat something regardless. Listen to your body, but also remember our bodies run off fuel. Even if you dont feel hungry, think about what you have eaten today and make sure that your body isnt running on empty. A car wont get too far without fuel and neither will you @feelgooddietitian #intuitiveeating #hungercues #nodiet #rationalthinking #nutrition #healthyeating #healthylifestyle #balanceddiet #dietsdontwork #enjoyfood #satiety #bingeeating #nutritionist #nofoodisbadfood See more

12.01.2022 Earlier this year Canada changed their food guide for the first time in over 12 years Theres no pyramid or complicated guidelines to follow and its definitely something we could follow here in Australia . Food is often overcomplicated and that makes eating healthy a lot more difficult and stressful than it should be. If you are struggling to work out what to eat, try the plate method for lunch and dinner and see how you go: ... Fill half your plate with a variety of vegetables (pick 2 or 3 different colours) , fill 1/4 with a protein of your choice and fill the last 1/4 with carbohydrates (starchy vegetables, rice, wholegrain pasta). Its time to go back to basics and simplify eating. Food should be a source of fuel and enjoyment, not guilt and stress #canadasfoodguide #healthyeating #platemethod #enjoyfood #veggiesarelife #eatwell #nutritionist #nutritiontips #balanceddiet #protein #carbsaregood #stressfree #foodisgood

11.01.2022 Often when people hear I am a Nutritionist, they say something along the lines of oh youre a Nutritionist so you must only eat good foods! or I bet this lunch I ordered isnt Nutritionist approved. Dont judge me for eating this! This may be true for instagram qualified Nutritionists but, for actual Nutritionists, this couldnt be further from the truth. Im a Nutritionist, good foods and bad foods dont exist, guilt has no place in our diet a...nd I will never judge you for what you are eating. Why would I judge you when my main goal is to stop you judging yourself? Food isnt the issue, its our response and our feelings towards food that are the real issues. A donut is a donut. Nothing more and nothing less Remember, once we stop overthinking our diet, and giving food so much power over our lives, we start to eat better! This is how you regain control #balancedeating #donutsaregood #eatwell #dietculture #healthyliving #nutritiontips #nutritionist #nodiet #allfoodisgoodfood #intuitiveeating #hungercues #listentoyourbody #dietician #dietitiansofinstagram #saynotodiets #healthymindset #realfood #healthyeating #healthyhabits #nutritionfacts #foodisfuel #dietsdontwork See more

10.01.2022 The members where I work are honestly the best. P.s. some lollies didnt make it to the photo #lovemyjob #nutritionist #healthyeating #balanceddiet #pizza #morepizza #jetts #personaltrainer #christmas #presents #nutrition #nodiet

09.01.2022 Heres a trick for you this halloween. Dont be afraid of a little candy #balancedeating #lovecandy #halloween #enjoyyourlife #healthylifestyle #nobannedfoods #nutritionist #sustainableweightloss

09.01.2022 A rainy Tuesday means spending the afternoon in the clinic with my little helper If youre a regular client of mine, Im sure youve seen him plenty of times in the office! If youre new, expect your consult to include nutrition advice, tea/coffee and a little dog called Harvey wanting some pats

06.01.2022 Whats your go-to breakfast? I absolutely love muesli, apple, banana and greek yoghurt Its an easy way to get your fruit in and its so filling Nutrition tip: Try and buy fruit free muesli and add your own dried fruit in when you serve (if you want dried fruit). ... See more

06.01.2022 A shoutout to anyone recovering from chronic dieting Learning to eat intuitively and find the weight where your body sits can be a long and daunting process. However, a lifetime dedicated to restricting, shrinking and trying to mould your body into a size or shape it wasn’t , can be a much more daunting way to live. If you are constantly finding yourself going on a diet to ‘lose 5kg so I can fit into my old jeans’. Take time to cons...ider that there may be a reason for why you keep putting on and off that ‘stubborn’ 5 kg. Often its because the weight your body is meant to be now, vs 10 years ago, will have changed. So losing those extra 5kg is not what your body actually needs to be healthy. Remember that body size, shape and weight aren’t the only measures of health and wellness. That ‘stubborn 5 kg’ may be there because it is needed. Eat regular meals instead of restricting yourself . Then check in, how are you ? Do you have more energy? Are you sleeping well? Has your mood improved? These are the measures that tell us the most See more

06.01.2022 Long post ahead! #sorrynotsorry Theres a lot of debate going around at the moment about whether a meat based or a plant based diet is better for you. Remember, there are pros and cons to both and it doesnt have to be so black and white. Here are a few points to keep in mind:... 1) A plant based diet can mean anything from vegan to vegetarian to low meat. These all come with their own risks and possible benefits. 2) It is very possible to be vegan or vegetarian and also be unhealthy. Cutting out meat will not automatically make you healthier. Often going vegan or vegetarian results in replacing meat with processed vegan meat alternatives which are not always healthier options. Instead, try to include legumes, nuts, grains and a variety of fruits and vegetables - this way you can definitely lead a healthier, plant based lifestyle. 3) Eating meat will not make you healthy or unhealthy by itself. However, often when we include a lot of meat in our diet we forget to include a variety of grains, vegetables, legumes and fruits. Often we end up with lots of meat on our plate with a few green vegetables on the side. Instead, try to include a variety of vegetables and grains on your plate and allow for only 1/4 of the plate to be meat. At the end of the day, both lifestyles can be healthy and unhealthy. There is no argument that reducing our meat intake will have a positive impact on the environment . However, in terms of health, any diet that includes a variety of protein, vegetables, grains and fruits will be good for you. This protein can be meat or plant based. Variety is key. #nutritiontips #healthyliving #balanceddiet #eatyourveggies #gamechangers #vegan #nutritionist #eatwell #healthyeating #nutritionadvice #vegetarian See more

05.01.2022 What if I said you could lose weight without the hunger? No, it’s not appetite suppressants or filling yourself up with ‘Slim’ teas. These things don’t work long term - never mind how bad they are for your nutrition and health! The key is to add more low calorie, nutritious foods into your diet. We’re taking more vegetables and whole grains to really bulk up your meals and leave you satisfied and nourished! ... I go into a bit more detail in my video so give it a watch and feel free to comment and leave any questions below See more

04.01.2022 What if I said you could lose weight without the hunger? No, its not appetite suppressants or filling yourself up with Slim teas. These things dont work long term - never mind how bad they are for your nutrition and health! The key is to add more low calorie, nutritious foods into your diet. Were taking more vegetables and whole grains to really bulk up your meals and leave you satisfied and nourished! ... I go into a bit more detail in my video so give it a watch and feel free to comment and leave any questions below See more

04.01.2022 Here is a perfect example of misleading marketing Sometimes a product can be marketed as a healthy alternative (with a higher price tag too), when it really isnt that different to the original product In this case, the normal pretzels are actually 3 times higher in protein and even a little bit lower in fat! Of course, if you prefer cauliflower pretzels, or need them due to a gluten free diet, then go for it! I am just clarifying that you dont need to choos...e it purely for health reasons. Always remember to read the nutrition labels and dont just trust the front of the packet Photo from @thesavvydietitian #healthyfood #marketing #misleadinglabels #nutrition #pretzels #healthyeating #nutritionmyths #lovefood #nutritionist #nutritiontips #smarteating #balanceddiet #dietician #healthfood #nodiet See more

03.01.2022 Throwback to the fudgiest brownie of all time at Kapitol Kitchen Restaurant What is your go-to dessert?

03.01.2022 Cutting carbs can be quite difficult, depending on the particular carb in question, so I usually recommend using a knife Jokes aside, this Monday Im here to remind you of all the great things complex carbohydrates do! Complex carbohydrates are found in foods such as wholegrain bread/rice/pasta, vegetables, fruits, oats and beans. These carbohydrates play a role in brain function, digestive health, weight control and decreasing cholesterol levels. ... Make sure to cut some carbs this week! See more

03.01.2022 What comes to mind when you think about health? Do you think about nutrition, fitness, mental health or a combination of all 3? Hint: try and think about all 3. Health isnt about eating kale and banning certain food groups. Its about eating well, enjoying favourite foods, spending time doing things you enjoy and keeping active ... Illustration by @doodlez4noodles

03.01.2022 Tea for one? Afternoon (or sometimes all day) slumps are a common theme at the moment. Most of us have lost our structure and it can be hard to find the motivation to get things done. My motivation to get in my home office today was a huge pot of tea. Find what works for you and keep at it. Sometimes it could be a morning stretch, a workout, or a huge pot of tea

03.01.2022 Happy Friday! I have 2 important points to make before the weekend. 1. My dog definitely knows how to pose for a camera. 2. Any progress is progress. ... Too often we compare ourselves to our goal in the without acknowledging any progress we are making along the way. This could be anything from weight goals, fitness goals or general health. Sometimes this can be demotivating as we seem so far away from our end goal. Instead, try focusing on the progress you have made . Are you eating better or exercising more than you were before? Have you made progress in other areas? You may not be at your goal weight or goal physique but if you are making other healthy changes along the way, remember to acknowledge that progress! See more

02.01.2022 Carbohydrates often get a bad wrap for being ‘empty calories’ or ‘unnecessary sugar’. Quality carbohydrates are high in a variety of essential nutrients and are a fantastic source of energy. So why do so many people cut them out?... The most common reason I hear is: ‘you can get all these nutrients from protein and fat so whats the point in eating carbs’. Well, the large variety of protein and fat sources that you would need to include in each meal to come close to these nutrient levels is difficult to do and also incredibly difficult on your digestion. Not to mention the high levels of saturated fat and sodium that would creep into these meals over time too. Quality carbohydrates play such an important role in digestion, energy and providing essential nutrients. Including them in meals is also SO easy to do. So why make life more difficult than it needs to be by cutting them out? See more

01.01.2022 I know I havent posted in a while but I promise its because Ive been working in the background on something special! If you are struggling to keep motivated with your training and nutrition at home. We have launched the perfect online program for you For $20 a week you get the following:... - A new personalised at home training plan each week - A personalised nutrition guide - Accountability support - Access to our exclusive members only website full of recipes, training videos and a community forum where you can ask questions and talk to me, and other members, about anything you like! If this sounds perfect to you, message me here or email [email protected] for more information. This way we can see if this program would be a good match for you and your goals @ Better Living Nutrition