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Clara Browell Nutrition

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25.01.2022 Seeeds! These are my go to for a super quick snack for the kids. They are school friendly and are super nutritious. I usually make up a big batch and store them in a jar. The kids can then grab a handful when they are feeling snacky or I can easily add them to any meal. They are great for adding crunch to any dishuse them in salads or sprinkle them as a soup topper. AND they are a great way to bump up the nutrition of any meal. Pepitas as rich in zinc, magnesium and also ir...on! I simply toast them in a heavy based pan on the stove then when toasted to your liking add in some tamari - turn the stove off and continue to stir until the seeds are dry. Other flavour ideas include: salt and vinegar, vanilla/maple or honey cinnamon (great as breakfast or yoghurt toppers). Larger batches can be toasted in the oven on a tray - stir periodically and BONUS POINTS if you ‘activate’ (soak and then dry out) your seeds first. This makes them easier to digest and the minerals more bioavailable. #nutrition #seeds #pepitas #schoollunchfriendly #healthysnacks

25.01.2022 Hey Melbourne, Great news I am now allowed back for face to face appointments in clinic! However due to the amount of talking we do and sill needing to wear a face mask I will continue to do most of the appointments online... but we can add on short in clinic appointments for body composition scans, measurements or to perform any relevant physical examinations that you may need! Want to have a chat about your health? Book a free 10 minute chat with me. Link is on my website.... Ps - feeling springy today with my gorgeous new face mask from @tirion_com #buylocal #nutrition #health #wellness #spring #nutritionist

24.01.2022 Ok this is HUGE news this morning. The Journal of the American College of Cardiology has released a pre-proof of this article saying that reducing saturated fat in the diet and reducing LDL cholesterol DOES NOT reduce risk of cardiovascular disease and that an increase in carbohydrates might increase risk!!! As anyone that knows me will know I love using a low carb and keto diets therapeutically. So this news just confirms what lots in the low carb community already know and... have been saying for a long time. Will this have a knock-on effect to influence our government healthy eating guidelines??! We will have to wait and see ... OK I know my posts have been super boring science nerdy lately I promise I will post more food pics from now on #keto #lowcarb #insulinresistance #CVD #metabolichealth #cardiovasculardisease #nutrition #nitritionist #nutritionistapproved @ Growing Bones

24.01.2022 Do you make your own bone broth? This is a super easy way to add TONS of both flavour and nutrition to your cooking. OK it’s not the prettiest looking dish BUT I promise you it is so easy and worth the small amount of effort. Storage - I store mine in different sizes... jars in the fridge to use immediately, meal size amounts frozen (I like these flat sandwich boxes as they defrost quickly) AND ice cubes that I pop out and store in either a ziplock back or airtight container,... these are great for sautéed veg or smaller dishes where you can just through a cube or 2 straight into your pan! Broth or stock? What is the difference? Stock is generally made with more of the meat with the bones and isn’t cooked for as long. Bone broth is cooked 24 hour+ with some acid (apple cider vinegar) to help draw the minerals from the bones. Which bones? - any bones or even a combination are fine. Beef bones tend to give a more gelatinous broth which means it contains more collagen - this is great for gut health as well as hair, skin and nails! Chicken bones give a lighter flavour. Do you want the recipe? Or method really as it is super flexible! I’ll post it in the comments. #bonebroth #guthealth #nutrition #foodismedicine #keto #soupweather #nosetotail #nutritionist #yarraville #yarravillevillage

24.01.2022 Home school hot lunches... these little fishy nuggets of goodness are a fave in our house. It is rare to find a meal that all four of us actually like but these fit the bill. Mix 1 large can of wild caught tinned salmon (drained), 1 egg, a handful of chopped herbs... I used spring onions and parsley today, zest of 1 lemon and a couple of tablespoons of chickpea flour (or almond meal) and salt and pepper. Form the mix into small patties and fry in butter until golden brown. ...Eat as they are with some home made mayo, lemon and salad or add them to a wrap. They are also yummy cold as a snack. Tinned salmon is a great pantry staple it is high in omega 3 AND is a good source of bioavailable calcium - due to the edible bones. #nutrition #nutritionist #fish #lowcarb #keto #homeschool #lockdown #covidlife #hotlunch #foodismedicine #lunchbox

23.01.2022 It’s all about carbs, fat, cholesterol, heart disease, diabetes, metabolic disorder and dementia today! #alwayslearning #keto #lowcarb #diabetes #findingthecause #heartdisease #prevention #preventativemedicine #nutrition #nutritionist @ Melbourne, Victoria, Australia

21.01.2022 This new article has come out from Washington University School of Medicine... "Boosting" your immune system is something that everyone can do for themselves to some degree - how? Everything that I posted about in my last post. Eat well - prioritise nutritious, nutrient dense foods that supply your body with the nutrients that it needs AND decrease/eliminate the junk foods...foods high in sugar dampen the immune system. "Junk" foods are generally heigh in calories (energy)... but low in nutrition. More specifically you can eat foods that are anti-inflammatory or provide specific immune nutrients. Zinc, vitamin C and vitamin A rich foods, garlic and ginger, fresh fruits and vegetables. Gut Health - a healthy microbiome with diverse gut bacteria is essential for a healthy immune system. Vitamin D - get out in the (very limited) Melbourne sun! - at the moment in Melbourne vitamin D is available from the sun between approx 10.30am - 2.30pm. Spend 5-10 minutes in the sun daily (or when you can) and expose as much skin as possible. Sleep and exercise! And supplements - I use supplements clinically when indicated - not as routine first line of treatment. Some people need a specific nutrients at a 'therapeutic' dose. https://medicine.wustl.edu//boosting-immune-system-a-pot/

20.01.2022 So today Melbourne is in stage 4 COVID-19 lockdownthis means no going into the clinic at all for me and all appointments are online via video. My friends and family know that this lockdown got to me a bit in the last week and I know that I am not alonenow with the stricter rules in place we all need to look out for each other! SOlets focus on what we CAN still do... Walk - daily exercise is permitted. I am super lucky to have an amazing open space nearby to walk in and Gilbert still gets to see his doggy friends Eat well - some of us have more time with lockdown and some of us are busier than ever trying to juggle jobs and kids all at home but making sure you are eating nutritious food and limiting the junk food will do wonders for your health both mental and physical. Sleep - weird hours, more screen time and higher than normal stress and anxiety can have an affect on sleep. Making it a priority during these crazy times is so important and is something that I can help you with if it is an issue for you. Talk and connect - we are still allowed to phone/zoom/skype/carrier pigeon so make sure you reach out (I did) if you need to talk to someone. Just because we have to physically distance does not mean that we need to socially isolate! Exercise - other than getting out for a walk daily (which I think is most important) starting and or continuing exercise - use an app, gyms are offering zoom group classes, free yoga on you tubewhatever works for you! AND - don’t forget that doctors and mainstream health care is still there for you. Do not put off getting something checked out because of the lockdown. All doctors are doing Telehealth appointments so at a minimum book in with them. During the first lockdown I discovered a melanoma on my ankle and thankfully got it removed and am completely fine - DONT PUT IT OFF! Zoom nutrition consultations are working really well so if you want to address a particular health issue or just want someone to motivate you to improve your diet I am here for you. Appointment times are pretty flexible so if there isn’t a time on the website that suits just let me know. Stay safe everyone!

17.01.2022 Happy New Year! Well...2021 lets hope you have nothing but good times for us all. Just a reminder that I am still on holidays. Appointments for this year are available from Monday January 11th. ... To book an appointment visit my website or give reception at growing bones a call on 9687 3040 #nutriton #nutritionist #clinicalnutrition #2021 #newyear

17.01.2022 #soupweather Well it is definitely soup weather here in Melbourne. Today I made this super simple ham hock and veg soup.and by super simple I mean really simple! 1 x ham hock, 1 x onion, 1 x carrot, 2 x celery stalks the cut up stalks of a handful of parley (tops chopped and added in at the end) and a sprig of thyme. Usually I would use chicken sock (homemade if possible) but I didn’t have any so I added about 2L of water - that’s it! Simmer for a couple of hours until the... ham falls off the bone. I put the bones back in to continue cooking for a couple more hours. When the meat has cooled chop/shred into small pieces and add it back into the soup. Remove the bones, salt and pepper to taste - this doesn’t need much as the ham hock is salty! OK you might be thinking ham hocks aren’t really all that healthy and you would be right they are processed with a lot of additives. BUT damn they are delicious and they add such a great flavour as well as gelatine (great for the gut) and minerals from cooking the bones. So every now and then - especially in winter I eat them in soups. My other new fave is a take on a split pea and ham soup (without the spit peas)I’ll post that one soon. This is suitable for a low-carb/keto diet with only 1g net carbs per serve (1 mug). But if you aren’t low carb it would be great with a big chunk of buttered sourdough Soups are great at the moment as a main meal OR I love to have some in the fridge for an easy lunch or snack - instead of having another coffee Enjoy!

16.01.2022 Get to know Clara- nutritionist @growingbones @clara_browell_nutrition How did you come to practice nutrition? After a career in graphic design I decided to go... back to study in my 30’s with small children at home. I have always loved food and cooking but never thought I would end up studying a science degree - it was the most challenging and also the best thing I have ever done (except for my kids of course!) Most interesting fact you learnt while studying? There are cells in the lungs called ‘Clara’ cells! Pretty cool :) If you could snap your fingers and become an expert in something, what would it be? At the moment corona virus! But in general the gut and the microbiome - there is always more to learn! Our knowledge and understanding is constantly evolving! How do you prefer to start your day? Coffee sitting in the sunshine How do you prefer to end your day? I love to read but most often I watch some TV before I go to bed. I LOVE my sleep. I always have and don’t have any issues with sleep. Sleep is so important for our overall health AND our wellbeing. If you have trouble sleeping try turning off the TV (and all screens) and dimming the lights in the hour before bed. Favourite form of exercise? When was your last session? Walking the dog and circuit classes in the gym - I need the motivation of the instructor for the gym but obviously haven’t done a class since the gym closures. I am doing web based exercise now and I walk the dog everyday! Favourite recipe to cook from scratch, when you have all the time in the world? Hmmm, I am not very good at following recipes (he he he) I cook quite simply and generally just "wing it" in the momenthowever I do love anything in the slow cooker especially as the weather gets cooler. What’s one thing you’re learning now, and why is it important? How to live/work and survive with my family all at home ALL THE TIME! Self care and time out in such a confined space is really important. What has happened recently that has made you laugh? All the memes - they are getting me through this crazy time! Telehealth now appointments available with Clara- Book Online (link in bio) or here: https://growing-bones.cliniko.com/bookings #nutrition #health #healthy #wellness #cleaneating #eatclean #healthyeating #food #weightloss #healthyfood #motivation #diet #healthyliving

16.01.2022 School lunch prep has begun! With one child back to school, one still at home and the grown-ups managing work schedules the food prepping has begun again. Yesterday I made these delicious lemon bliss balls from @lssnutrition Not only are they super yummy but they are packed full of goodness. ... For some reason mine were a bit runny - my lemons must have been extra juicy so I added a little grass fed whey protein powder until I got the right consistency. These (and any bliss balls) store really well in the freezer and can be packed in lunchboxes frozen or defrost very quickly when needed! #backtoschool #blissballs #snack #mealprep #nutrition #nutritionist #kidapproved

16.01.2022 I’ve been doing some CPD lectures today...#alwayslearning see that squiggly bit? That is peri-menopause...yup. Did you know that your diet and lifestyle can affect your hormones both negatively and positively? If you are struggling with painful or heavy periods or with changes that come with peri-menopause let me know if I can help. #nutrition #nutritionist #hormones #womenshealth #menopause #perimenopause #periodproblems

15.01.2022 OMG I am packing a school lunch for the first time in I can’t even remember how long!!!! Well done everyone that is finally sending kids to school tomorrow... I have one going and one still at home but it’s a start! My grade 5 is not thrilled to be going back so I have a few treats that I know he likes for the lunch box - white bread and some cleavers organic hotdog bites. I also made some lemon bliss balls from @lssnutrition this afternoon delicious. I’ll post them tomorrow.... Do you pack the night before or in the morning? Let me know below #packedlunch #backtoschool #nutrition #nutritionist #woohoo

15.01.2022 Good morningas I went to bed last night suburbs all around where I live and work were preparing to go back into lock-down causing different emotions from me and those around me. Not only have most of us decreased our movement and changed the way we are eating during the last few months due to the lock down, many have also had periods of high stress and feelings of anxiety - all of which can deplete our nutritional status having a negative effect on our overall health and wel...lness. If you would like help with your health at the moment I am available both in person (limited) and online appointments. If booking in clinic appointments I want to assure you you that @GrowingBones where I practice has strict hygiene protocols in place. However if you live inside a lock-down zone OR are unwell in anyway online appointments are the best option! Not sure how a nutritionist can help you? Book in for a free chat today. #nutritionist #nutrition #COVID #lockdown #health #wellness #eatwell #mentalhealth #anxiety #weightmanagement #telehealth

14.01.2022 Keto snack plate does not hurt that they are also three of my fave foods super sour pickle, blue cheese and pate

14.01.2022 C H O C O L A T E In our recent clinic meeting (via zoom) some of my colleagues confessed to eating A LOT of chocolate during this stage 4 lockdown so I thought I would post my recipe for homemade raw chocolate. Not all chocolate is created equal - commercial chocolates can contain a lot of sugar and additives that don’t do anyone any goodthe higher the cocoa content and the less ingredients the better - I generally recommend people go for 70% cocoa or higher or better ye...t make their own. Here is my super simple recipe. 1 cup cocoa butter, coconut oil or a combination of both 1/4 cup raw cacao powder 3 Tablespoons sweetener (maple syrup, honey, rice malt syrup or monk fruit* for Keto version) - adjust amount to your taste Toppings - anything goes! 1. Melt the cocoa butter and or coconut oil in a double boiler (metal or glass bowl over hot water) until just melted. 2. Add sweetener and cocoa and stir through. 3. Pour into silicon chocolate moulds or onto a tray lined with baking paper (as pictured). 4. Top with ’toppings’ if desired - I love roasted almonds and sea salt (pictured) or peanut butter (pictured) but other ideas include coconut and cranberry, fruit and nut or just plain - whatever you like goes! 5. Place in the fridge or freezer until set - if done on a tray break into shards for storage. 6. Store in an airtight container in the fridge or freezer - it melts quickly so consume straight from the fridge. 7. Enjoy! *I dissolve monk fruit sweetener in 1-2 tablespoons of boiling water before adding it. Tag me @clara_browell_nutrition if you give it a go and let me know what flavours you try! PS - check out how shiny it is when liquid. You can see my reflection #chocolate #rawchocolate #homemadechocolate #nutrition #nutritionist #lockdown #keto #ketotreats #gf #yarraville #yarravillevillage

13.01.2022 Need some dinner ideas? I don’t really follow recipes more a kind of formula: protein + veg + carb + flavour! Now that the weather is finally warming up in Melbourne the love to do big salads... they are different every time depending on what I have on hand but lots of colour... now, lots of people tell me that they don’t like veg or that they are boring..Add flavour!!! ... This is a pesto inspired dressing that not only adds extra nutrition but bags of flavour. Last night the carb portion of the meal was home cooked fries - white and sweet potato. These are just potato oil and salt, baked till golden and the protein component is kangaroo fillet. Kangaroo is lean, high in protein and in iron. This formula works with any meat, chicken or fish. Have rice or quinoa instead of potato and what about steamed veg instead of salad? What are you having for dinner tonight? #realfood #salad #saladrocks #eatyourveggies #easycooking #fastandfresh #nutrition #nutritionist #glutenfree #gf

13.01.2022 ISO garden update: after redoing our whole backyard late last year we finally built and planted a veggie garden in iso 1.0. There was a slight mishap early on ... but it recovered well and now in iso 2.0 we are able to start to harvest. There is nothing better than being able to grab some fresh herbs and leafy greens whenever you need them. Have you been iso gardening? ... #melbourneiso #isogarden #leafygreens #dogsdontgarden #nutrition #nutritionist #freshherbs

13.01.2022 A reminder to move more frequently! https://www.theage.com.au//your-body-loves-exercise-snacks

12.01.2022 https://www.instagram.com/p/CBcD9ITop42/?igshid=skudx9n7si5f

11.01.2022 Happy New Year! 2021... well what it this year going to bring? https://www.theguardian.com//the-case-for-keto-review-why- I am not a subscriber to new years resolutions as they can often be quickly forgotten and thrown aside as too hard.... BUT... giving yourself the gift of health is a great idea at any time of the year. Are you keto curious? Have you read about keto and wonder if it is for you but don't know where to start? Do some of the things that Gary Taubes say in this article resonate with you? I have a passion for keto and low carb lifestyle changes and can guide you through it. I am back in the clinic from the 11th of Jan to book yourself a nutrition appointment visit my website or use the link below :) https://growing-bones.cliniko.com/bookings#service

11.01.2022 Hi Everyone...This is me signing off for the year. I am taking a family break and am going to enjoy some time off - not the break that I planned but if we have learnt anything this year you just have to roll with it! I just wanted to say a big thank you to all of my clients this year and if you have any questions over the break I will check my email sporadically so don't hesitate to ask.... Wishing you all a restful, safe and healthy break. See you all in 2021! Appointments are available from January 11th 2021. #nutrition #nutritionist #wellness #thankyou #christmas #holiday #eatwell #enyoylife #rollwiththepunches

10.01.2022 A weekend project completed! We recently re-did our whole backyard which meant losing (temporarily) all my veggie gardens. We wanted to be sure to put the new one in the right place.I have really missed being able to grab a bit of parsley or thyme when cooking. Herbs are full of antioxidants and are a great and super simple way to add flavour AND nutrition to your cooking. So after having to queue to get into Bunnings #isogardening I finally have my first patch back. Along with herbs I planted some silverbeet and kale. I love these as you can just pick a leaf or two whenever you need them and always have fresh greens on hand. #garden #herbgarden #veggiegarden #raisedgardenbeds #nutrition #healthy #healthyeating #nutritionist

10.01.2022 I really wanted toast the other day so made the low carb mug bread again! I’ve posted the recipe for this in a post before if you want to try it...topped with good filling fats that are nutrient dense - organic butter, chicken liver pate, avocado and hemp seeds. Totally hit the spot. #keto #lowcarb #fueledbyfat #nutrientdense #glutenfree #gf #nutrition #nutritionist #mugbread #snacks

05.01.2022 Want a weekend activity? Why not drive up to Hollyburton Park and "meet the farmer"! See where your food comes from and enjoy some delicious organic produce Madelaine's eggs Hollyburton

04.01.2022 School from home lunch today...we don’t have a sit down lunch everyday but a I had some left over cold potatoes so I made them into salmon patties. Tinned salmon is a great pantry staple. Salmon is a great protein source as well as being high in anti inflammatory omega 3’s and as a bonus when it’s tinned you eat the bones which are a really good non dairy source of calcium. We had them with a kid friendly veg plate some extra greens for the grown ups and on the side my super simple home made mayo. #schoolfromhome #lunchbox #omega3fattyacids #iso #healthy #glutenfree #nutritionist #traybake #vegetables #kidapproved

03.01.2022 Enjoy the little things! The sun has come out this afternoon in Melbourne so I am making the most of it in the hammock. #selfcare #metime #isolife #melbournewinter #healthcare #nutrition #nutritionist

03.01.2022 Merry Christmas everyone! I hope you are eating good food and enjoying good company. #nutrition #nutritionist #clinicalnutritionist #wellness #goodfood #holiday #christmas

02.01.2022 Vitamin D Did you know that our primary source of vitamin D is the sun? You might even know it as the sunshine vitamin. It is also available in small amounts through foods like salmon and eggs but predominantly we need to make it from exposure to UVB rays from the sun. Whilst this might seem simple our bodies actually work amazingly on a complex series of processes behind the scenes to turn the UVB into the active form of vitamin D (1,25-dihydroxy vitamin D3) that we nee...d. Most people think of vitamin D and bone health and yes, it is vitally important for bone health and preventing osteoporosis BUT it does so much more than that. It also plays important roles in immune health and also mood! Winter blues anyone? This*(see next image) recent pilot study (the first of its kind) has just come out using vitamin D as a treatment for COVID-19 and the results are very positive! We are generally lowest in vitamin D at the end of winter due to the lack of exposure during the colder months. In fact, 2012 data says that up to 49% of Melbournians are deficient in winter (this decreases as you get closer to the equator). Many factors influence our vitamin D levels but those most at risk of deficiency are those with low sun exposure this could be due to being inside more (hello stage 4 lockdown), nightshift workers and also those with darker skin or anyone that covers their skin for religious or cultural reasons. To get adequate levels in Melbourne you need to be exposed to the sun (with UVB rays) in the middle of the day for 30-50 minutes in winter and only around 6-8 minutes in summer whilst being careful not to get sunburnt! D Minder Pro is a great app that links into your location to let you know when vitamin D is available in the sun and how much time you need in the sun on any particular day. Give it a go! If you are concerned about your vitamin D status then a simple blood test is available to check your levels. Chat to your GP or book an appointment with me. I can order the test for you and individualise supplementation doses IF you are found to be deficient. #vitaminD #sunshinevitamin #immunehealth #wellness #prevention #mood #osteoporsis

01.01.2022 Sooo, I describe myself as a reluctant exerciserwhat do I mean by that? I mean my natural inclination is to go back to bed whenever I possibly can . BUT I always feel better during and especially after exercising. Over the last couple of years I have been in a pretty good consistent routine with working out. I love (and miss) my group circuit classes at the gym and since getting a dog I walk everyday. During isolation I have been trying hard to keep some momentum up with ex...ercise. Here are the (totally free or close to it) things that I have been doing. P.E with Joe on youtubethe photo is me after a session with my 10 year old! I have a great app called bodyweight which is a circuit tabata style workout that you don’t need any special equipment for and lastly yoga with Adriene - free yoga on youtube. Oh and walking! So why am I trying to continue on? Wellincreased muscle mass = increased metabolism AND exercising releases endorphins leading to improved mood! Just two reasons to keep moving See more

01.01.2022 Smooth operators! Are you a smoothie person? In general I am notbut I do have lots of clients that like them for breakfast AND they are super portable option for when you don’t have time for a sit down breaky. As the weather has been warming up a little in Melbourne I thought I would try out a few recipesI always put them in a jar so I can take them to work easily.... This past week I tried out two that contain a surprising ingredient - frozen cauliflower. Yep cauliflower in my smoothie. Its actually really goodunlike greens it doesn’t change the colour and the taste is completely hidden BUT that’s 1.5 serves of veg done without even realising it! This is a choc banana cauliflower smoothie and my old fave that I hadn’t had in a while a raspberry zinger - photo of this recipe in the 3rd photo If you need some specific dietary help then why not get in touch. All appointment are currently via Telehealth. Check out my website for more information. #smoothie #breakfastonthego #summersmoothie #nutrition #nutritionist