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Cultivate Nutrition

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25.01.2022 Saturday was a wonderful, jam-packed day of filming virtual cooking classes and nutrition workshops for a number of clients...and it's meant my fridge has been well-stocked with nourishing meals and snacks for the whole week . . . .... . . . . #cultivatenutrition #cultivatenutritioncommunity #mumlife #thisismotherhood #healthcoach #nutritionist #motherhood #motherhoodunitied #healthymoms #healthymama #healthymummy #healthymum #yogamum #postnatalfitness #postnatalyoga #sydneymums #melbournemums #brisbanemums #wollongongmums #nourishingthemother #healthymamas #healthymums #wollongongbusiness #culinarynutrition #cookingclasses #corporatewellness #corporatehealth #workplacewellness #healthyatwork #mealprep See more

23.01.2022 One of the principles of the Mediterranean diet that I implement most frequently with my clients is an ABUNDANCE of colourful plant foods. Variety makes food exciting, enjoyable, beautiful and enticing. This variety also promotes good health by supporting diversity in our microbiome (variety of gut bugs = happy human) with some studies reporting greater diversity in people who enjoy 30 different plant foods per week (compared to less than 10). So when it comes to vegetables, ...fruit, herbs, spices, wholegrains, legumes, nuts and seeds, the more variety and colour the better! I truly love this area of nutrition, so if you are stuck for ideas on how to achieve greater abundance in your intake of colourful plant foods, send me a DM. :: These veggies were headed to the oven for roasting, before becoming a Vegetarian Lasagna

23.01.2022 NEW FREEBIE Things have been a little quiet around here because there is LOTS going on behind-the-scenes...between filming a series of virtual cooking demonstrations, completing my first podcast interview (coming soon!) and working with (and being inspired by) lots of wonderful mamas & women via 1:1 online consultations (PLUS all that mum life brings), there hasn't been much time for Instagram. But I'm hoping in another couple of weeks, the balance will return. In the mea...ntime, I'd love for you to cook your way through a new FREEBIE I'm offering you - my Freezer Friendly Family Meals e-cookbook! This mini-cookbook includes 10 nourishing family recipes for you to make ahead or batch cook to stock your freezer, and includes 2 of the most popular recipes from my 'Meals for Mothers' digital cookbook. I'm a huge advocate of freezer meals, as it means we always have a healthy plan B meal ready to go on those nights when we don't feel like cooking, haven't got the time, or motivation escapes us. Head to my website to download https://www.cultivatenutrition.com.au : Reinvented Lasagna, from Freezer Friendly Family Meals

22.01.2022 OMELETTE ROLL | A different way to serve a simple dish transforms the humble omelette into a colourful breakfast, lunch or dinner meal. Start by preparing a variety of vegetables eg. onion, garlic, mushrooms, capsicum, cherry tomatoes, zucchini, peas. Saute in a pan until they're almost cooked. Pour over whisked eggs. I use 2 eggs per person, plus an additional egg. ... Serve on a toasted wholegrain roll with baby spinach leaves and crumbled feta cheese. For more simple & nourishing meal ideas and recipes, sign-up to receive my monthly newsletter via my website - https://www.cultivatenutrition.com.au/

22.01.2022 Teaching my clients the skill of building balanced meals for themselves (and their family) is one of the areas of nutrition I love the most. It's truly empowering to have the flexibility and confidence to create your own meals that nourish and are enjoyed by the whole family. With a simple formula in mind, you can mix and match the ingredients you have on hand, food preferences and seasonal availability to create a nourishing plate. And while this formula might look slightly... different based on your personal needs, the general take-home message is to aim to fill half your plate with vegetables or salad. Send me a DM if you'd like to learn more about how I can guide you in building nourishing meals, based on your nutrition and health needs.

21.01.2022 As we head into the weekend, can you find 10 minutes to plan out your dinner meals for the upcoming week? From there you'll be able to do a (single) grocery shop to get all the ingredients you need, saving you time and mental bandwidth during the week. Here is a meal planner template to get you started. The dishes that come to mind for me are... MONDAY - Vegan Mexican chilli bowls (my subscribers received my recipe last month)... TUESDAY - Beef & red wine casserole WEDNESDAY - Tofu & cashew nut stirfry THURSDAY - Baked salmon & vegetables FRIDAY - Homemade chicken burgers How about you? What meals do you have on your plan for next week? Share below

20.01.2022 If I were to ask you to rate your hunger-fullness right now on a scale of 1 (starving) to 10 (overfull), what would you say? What about just before a meal? And once you've finished a meal, what rating would you ascribe to your hunger-fullness then? This simple scale is a useful guide in helping develop our awareness of our physical hunger-fullness cues.For many people, this is an exercise in rediscovery and can be quite an insightful one. ... Aim to keep this scale in mind and pause for a brief checking before and after your next meal. If you find yourself jumping from a 1-2 (before a meal) to a 9-10 (after a meal), firstly I want you to know that you are absolutely not alone. And secondly, that you can improve your awareness of your own hunger-fullness cues, and use this as a tool to intuitively nourish your body in a way that is right for you. If you are interested in working on this together, book a 1:1 online consultation here - https://www.halaxy.com//mrs-christ/dietitian/538361/492811

19.01.2022 Do you feel overwhelmed and too time-poor for the never-ending meal planning, grocery shopping and cooking? Are you ready to reclaim your health and experience the joy and energy that comes from nourishing your body well? If you answered yes, Nourished Simply is your solution!... My signature 6 week course will reveal the answers to the most common challenges and pain-points mothers experience in their quest to eat well and prepare nourishing food for their family. As a dietitian and fellow mother, I have packed this course with creative shortcuts, time-saving tips and mum-friendly ideas to save you time and reduce your mental load, all while fuelling your body well so you can feel your best, energised self! Doors close this Friday 24 July, so sign-up TODAY so you don't miss out! www.cultivatenutrition.com.au/nourished-simply

18.01.2022 Heading in to the weekend with this little reminder that perfection doesn't exist. We are wonderfully imperfect and just who we need to be, as the mother of our children. Tag a mama friend to share light & good vibes heading into the weekend

17.01.2022 We talk a lot about crowding out your lunch and dinner meals with vegetables, but what about breakfast? Savoury breakfast options like my Scrambled Frittata lend themselves to a veggie boost! I commonly add cherry tomatoes, capsicum, mushrooms, zucchini, baby spinach, herbs, onion & garlic. Other ideas for adding more veg to your breakfast meal include:... Veggie & cheese toastie Eggs with wilted greens, grilled tomato, sautéed mushrooms Savoury breakfast muffins Baked beans on toast Green smoothie Vegetable frittata If you enjoy a savoury breakfast, can you add a serve or two of vegetables to your breakfast meal?

17.01.2022 FOOD TRADITIONS | I love how through food, we can create memories and traditions, we can honour our heritage and cultural backgrounds, and we can bring people together around the table. In our family, we have a number of food traditions that bring us so much joy - Sunday morning pancakes being one of them. I recently had a client explain her own family's version of this, 'Fun Breakfasts', where once a week they take the time to prepare a full hot breakfast and lazily enjoy it... all together. Perhaps it's a Friday night pizza night? Or maybe your family enjoys the simple act of making popcorn to enjoy with a weekend movie? Maybe your food traditions are a seasonal practice, making special dishes to mark a particular cultural event or time of year? Do you have any food traditions in your household? I'd love to hear them : Banana Buckwheat Pancakes from my Meals for Mothers digital cookbook

16.01.2022 Are you ready to reclaim your health and experience the joy and energy that comes from nourishing your body well? Well now is your chance to take ACTION by joining Nourished Simply, my 6 week online course. Drawing on my own experience, along with the collective experiences, struggles and questions I’ve received from other mum friends and mama clients, I’ve created a signature online course specific to the nutrition essentials and needs of mothers.... Are you seeking a practical, stress-free and sustainable approach to eating well that fits in your very full life, mama? Are you ready to reclaim your health and prioritise nourishing yourself with good food? Nourished Simply has been created just for you Doors close tomorrow, so head to the link to claim your spot! www.cultivatenutrition.com.au/nourished-simply

12.01.2022 My freezer-friendly Beef, Mushroom & Red Wine Casserole is the feature recipe in this month's newsletter, which subscribers will receive on Thursday. If you'd like the recipe, you can sign up to my monthly newsletter via my website: https://www.cultivatenutrition.com.au

09.01.2022 Hello again It’s been a little while...partly due to some exciting work projects as I’ve explained in earlier posts, and partly due to this VERY exciting news!! Bubba number 2 due March 2021. Now that the morning/ all day sickness is easing and I am once again finding joy in cooking, sharing, writing about, talking about and eating food, I’m glad to say I’m back! These past few months have been a good reminder of the importance of listening to your body (a lesson I am conti...nually re-learning) and in the value of keeping things simple. When it came to my meals, I adopted a back-to-basics approach and relied on a couple of handy foundations to get by - more of which I plan to share across the month. I’m also hoping to share updates here and there throughout this pregnancy, and would love to hear about your experience/s and tips too. Thank you for your patience over the past couple of months. I’m savouring this second trimester burst of energy, and can’t wait to get back to sharing food and nutrition tips, ideas and recipes that make eating well and nourishing your family stress-free and uncomplicated. And lastly, if you are keen for a giggle, swipe across for a couple of blooper pics, including me feeling pretty goofy posing by my stove and asking my husband (who’s not on Instagram) what I’m meant to do with my other arm

09.01.2022 Join THE FEEL GOOD 5 to discover (or rediscover) how simple it can be to nourish your body in a way that makes you feel good. Sign up to receive the daily nutrition challenge via email, and tune in each night for a Facebook LIVE where I'll share bonus content. THE FEEL GOOD 5 starts Monday 6 July, so be sure to sign up beforehand here - https://www.subscribepage.com/feelgood5

07.01.2022 I talk to many of my clients about the idea of 'cornerstone practices', which I explain as the things you do that help everything else flow. They are the habits that encourage other positive habits. They prevent the wheels from falling off mid week. And they help reduce your mental load and overwhelm. For me, meal prep is one of my cornerstone practices. I've shared previously how I don't feel meal prep needs to be an elaborate time-consuming event of preparing every meal you... are going to eat for the week. It can be as simple as... washing some salad greens chopping veggies to give you a head start on your weeknight cook making a couple of salads for work lunches (to which you can add a can of tuna, brown rice/ wholegrain crackers, oil and vinegar on the day) ...as I am doing here in this behind-the-scenes snap of my Sunday meal prep. As we head into a new week, perhaps give some thought to what your cornerstone practices might be. What are the things you do that help keep everything else flowing?

04.01.2022 THE BUSY MUM'S GUIDE TO ONE-HANDED SNACKS Whether you are in the throws of new motherhood or are a seasoned mother, one comment I hear almost universally from my mama clients is how time-poor we all are. And while we know that we need to take care of our own nutrition to be the best version of ourselves to fuel motherhood, finding the time can be challenging.... So here are 6 wholesome snack ideas you can eat one-handed, while nursing bub, cooking a meal or holding hands with your toddler. 1 Edamame beans (buy frozen, defrost in the microwave & enjoy) 2 Veggie sticks dunked into Greek yoghurt or hummus 3 Natural popcorn 4 Zucchini or Veggie slice (see my 'Recipes' highlight for my recipe) 5 Hard boiled egg with cherry tomatoes or 'qukes' (baby cucumbers) 6 Smoothie (banana, berry, green, etc)

04.01.2022 NEW BLOG // The Essentials of Postpartum Nutrition for all Mothers Our season of postpartum motherhood is all -encompassing. We experience moments of wonder and worry, happiness and helplessness, awe and angst, and often all within an average day. We are the nurturers, givers and comforters roles that demand so much of the mother and can leave us feeling exhausted, drained and overwhelmed. And while it can be challenging to find time to nourish yourself, cook a meal, or to simply sit down to eat while caring for a newborn, a well-rounded diet is vital, now more than ever. Check out my latest blog on the essentials of postpartum nutrition at Kiddipedia - https://kiddipedia.com.au/the-essentials-of-postpartum-nutr

03.01.2022 You can have your cake. And you can eat it. Alleviating the guilt around eating certain foods and overcoming the "should"/ "should not" food rules that many of us carry in our mind is a big part of the work I do with women and mothers. And while having these thoughts is a very common consequence of previous periods of dieting, I am here tell you that you don't need to feel constrained by these old habits or the latest fad diet rules.... I am a firm believer that ALL food has a place in a balanced diet - including cake. What that balance looks like for each of us will be different, which is why a tailored approach in collaboration with a dietitian is so key. Please reach out via DM if you are struggling with your relationship with food. If you recognise that the diet rules of the past haven't served you well and want to be able to enjoy your cake guilt-free, I would love to help you.

02.01.2022 It wasn’t until I became a mother myself, that I came to understand how all-encompassing motherhood can be. We put our children first and have reservations about taking time to prioritise ourselves, but we know deep down that we need to fill our own cup before we can fill others’. I truly believe nourishing our bodies with wholesome food is one of the most loving and effective forms of self-care. Yet as someone who has always loved cooking and spending time in the kitchen, I ...found my motivation and inspiration waver as a new mother and embarked on the most physically, emotionally and mentally demanding role of my life. So I put on my dietitian hat, and along with my mother’s insight around the practicalities of eating well (and the many challenges we face!), came up with creative shortcuts, time-saving tips and mum-friendly ideas to reclaim my motivation and inspiration in nourishing myself and my family with wholesome food. Now I'm beyond excited to share all of this with you, in my signature 6 week online course, NOURISHED SIMPLY I'm so thrilled to announce that intake is now open and the course will kick off on Sunday 26 July Click the link for course details and more information. I can't wait to have you join in! https://www.cultivatenutrition.com.au/nourished-simply

01.01.2022 Did you have a nourishing start to your Monday? Those taking part in THE FEEL GOOD 5, my free nutrition challenge which kicked off today did! THE FEEL GOOD 5 is all about discovering just how simple it can be to nourish your body in a way that makes you feel good.... As part of the challenge, I'll be going LIVE in our private Facebook group each day to share bonus content. Tonight (8:30pm AEST) I'll be revealing: WHY starting the day with a nourishing breakfast is important (as well as answering the common question, I’m not hungry in the mornings, should I still eat breakfast?) Time-saving TIPS for preparing a nourishing breakfast Nourishing breakfast meal IDEAS It's not too late to take part. Just click the link to join us! https://www.subscribepage.com/feelgood5