Emma Day Nutrition | Nutritionist

Emma Day Nutrition

Phone: +61 488 903 659

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22.01.2022 Systemic Inflammation Inflammation can impact mental and brain health. Chronic low grade inflammation has been identified to increase the risk of developing depression.... Poor diet can significantly contribute to the state of inflammation. Western-style diets: - high in processed meats and foods with added sugar, salt and fat. - linked to increased risk of heart disease, diabetes, cancers, common mental disorders, dementia and Alzheimer’s disease Anti-inflammatory diets are high in fish and seafood (sources of omega-3 fatty acids).

21.01.2022 Easy Slow Cooker Curry This one is my favourite for those cold winter nights! Made 7 meals and is perfect for freezing! ... Ingredients: - Chicken breast ~1.2 kg - Curry paste (I used 1/3 cup Ayam Thai Penang curry paste) - Coconut cream 400 mL - Extra virgin olive oil - 2 cloves of garlic - 1 brown onion - Variety of vegetables ~10 cups to fill slow cooker (I used 1/2 head of broccoli, 1/2 sweet potato, 2x medium potatoes, 1/3 head of cauliflower, 2x carrots and 2x zucchinis) - Rice - Flour - Crushed peanuts Method: 1. Turn slow cooker to low setting and add a dash of olive oil. 2. Roughly chop onion and garlic and add to slow cooker. 3. Use desired amount of curry paste and add to onion and garlic. 4. Dice chicken breast and add to slow cooker. 5. Add in coconut cream and mix well. 6. Roughly chop a variety of vegetables and add to slow cooker. 7. Let cook for ~8 hours and add teaspoons of flour to thicken if needed. 8. Cook rice according to packet. 9. Serve curry and rice with crushed peanuts and enjoy the leftovers!

21.01.2022 My veggie and fruit garden! During iso I got busy in the garden and planted lots of seedlings and to my surprise they have grown ridiculously well! Growing in my garden is thyme, oregano, parsley, mint, shallots, garlic, strawberries, capsicum, broccoli, spinach, snow peas, corn, pumpkin and tomatoes! ... I also have lemon, lime and dragon fruit trees doing well. Can’t wait for them to fruit again! Getting outside and gardening is a happy place for me, where I can relax and clear my mind! Let me know your tips and tricks to get rid of pesky caterpillars!

20.01.2022 Another perfect week to get your nutrition and health goals going! Where are we this week? KELLY ... Currimundi - Monday Online - Wednesday Little Mountain (Diabetes Group Sessions) - Wednesday evening EMMA Little Mountain - Wednesday Maroochydore - Thursday P: 0488 903 659 E: [email protected] W: www.coastaldietetics.com.au

20.01.2022 Fibre and Gut Health What food is fibre found in? - Whole grains - Vegetables ... - Fruits - Legumes - Seeds - Nuts Are you getting enough? It is recommended that women should be having 25 grams and men 30 grams of fibre per day. See post for examples of how much fibre is in some common foods. Diets high in fibre from these foods have been shown to support immune functioning through their beneficial impact on gut mucosal immunity. Gut mucosal immunity: regulates responses to all ingested substances. The diverse types of fibre ingested with plant foods are used by the gut microbiota to produce metabolites (short chain fatty acids)that play a significant role in regulating inflammation.

18.01.2022 Morning porridge Simple, easy and delicious Ingredients:... - 1/2 cup oats - 2/3 cup milk - 1 tsp cacao powder - 1/2 tsp cinnamon - 1 banana, sliced - 1/4 cup frozen blueberries - 1/4 cup nut and seed mix - Drizzle of honey or peanut butter Method: 1. Pour oats, milk, cacao powder and cinnamon into a saucepan and bring to boil. 2. Stir continuously for approximately 5-7 minutes or until it is cooked to your desired consistency. 3. Pour into bowl and top with banana, frozen blueberries, nut and seed mix and honey!

17.01.2022 PB coconut slice Simply delicious Ingredients:... Base: 1/2 cup flour 1 1/2 cup desiccated coconut 2 tbsp peanut butter 2 tbsp honey 1 tbsp coconut oil Topping: 4 tbsp peanut butter 1 tbsp honey 2 tbsp coconut oil 1 tbsp desiccated coconut 2 tbsp cacao powder Method: 1. Mix all the base ingredients together. 2. Press base mixture into a lined pan and freeze. 3. Mix all topping ingredients together. 4. Pour on top of base and freeze.

17.01.2022 Do something that makes YOU happy! I have been playing footy for about 7 years and I love it! I love being apart of a team and the physicality of playing Aussie rules. ... What makes you happy?

15.01.2022 Grateful! I am grateful for: - living so close to the beach - being able to work from home ... - my supportive partner, family and friends What are you grateful for?

14.01.2022 A big shout out to our amazing Dietitian, Emma Day, for doing a few huge days last week to accomodate all our final Face to Face appointments! Thank you! We ar...e currently waiting for the Goverments Phase 4 response. This response will tell us if Dietitians are able to offer Medicare covered Telephone / Video consultations. As soon as we know, we will let you know. In the meantime, we are offering Phone / Video consultations (can claim back privately, depending on the health fund you are with and the cover you have selected), and have Parkview Clinic once a fortnight for Face to Face in the hope we won't be going into full lockdown. We are playing everything day by day at the moment, and will let you know as changes are made. Hopeful to hear good news about Phase 4 tomorrow. Will keep you posted! Take care, and stock up on Vitamin C to boost your immunity (red papaya, strawberries, oranges, broccoli) ;)

11.01.2022 Chicken pesto pasta Made 8 meals and is perfect for the freezer! Ingredients: ... - ~1.2kg chicken breast - Variety of vegetables ~9 cups (I used 1x carrot, 1x zucchini, 1/2 capsicum, 1/2 broccoli, 1/2 cauliflower, 3x button mushrooms) - Pasta (I used 4 cups of spirals and bow ties) - Olive oil - Coconut cream 400ml can - Can of diced tomatoes - Semi dried tomatoes (came with feta) - Salt - Pepper - Paprika - Fresh basil - Jar of pesto - Cheese Method: 1. Cook desired amount of pasta according to the packet. 2. Heat a dash of olive oil in a large frying pan. 3. Dice chicken, add to hot pan and season with salt, pepper and paprika. 4. Once chicken is cooked through, add vegetables and cook til they are starting to soften. 5. Add coconut cream, tinned tomatoes, 3/4-whole jar of pesto, sun-dried tomatoes. 6. Mix well and let simmer for 5 minutes. 7. Stir through pasta and fresh basil. 8. Serve with cheese!

11.01.2022 Food and Mood: How you can improve your mental health through diet and nutrition! Did you know that quality of diet is linked to depression and cognitive decline from womb (what your mother ate) to elderly? Evidence shows a direct dose response relationship between high quality diet and decreased risk of developing common mental disorders (Eg. anxiety, depression, PTSD). ... SWIPE for more info!

10.01.2022 Vitamin D - are you deficient? See photos for more info! Vitamin D is required for the absorption of calcium so it can be used in the body ... There is a link between Vitamin D deficiency and insulin resistance Vitamin D deficiency may increase the risk of preeclampsia and preterm birth A decrease in Vitamin D status increases the risk of acute respiratory tract infections, dementia, cognitive decline & depression There are links between Vitamin D deficiency and eczema & psoriasis Are you meeting your requirements? 2 x 60 g eggs = 8.2 ug 85 g canned tuna = 1 ug 85 g salmon = 14.2 ug 1/2 cup UV exposed mushrooms = 9.2 ug If concerned talk to you Doctor!

08.01.2022 Your gut and it’s microbiota The human microbiota consists of trillions of microorganisms, which play an important role in the state of our health. Research links gut microbiota to metabolism, immune functions and autoimmune diseases, and mental and brain health. ... Microbiota adapts based on geographical location, climate or environmental pollutants. Microbiota composition is affected by age, health state and medication use. A diverse microbiota is a healthy microbiota and that consuming a diverse range of healthful foods is important in achieving this.

08.01.2022 Choc Banana Oat Muffins Perfect for your afternoon snack! Makes 6 large muffins Ingredients: ... 1 cup oats 2 bananas 2 eggs 1/2 cup frozen raspberries or blueberries 1/3 cup dark chocolate chips 2 tsp vanilla essence 1/4 cup chia seeds 1 tbsp cocoa powder Method: 1. Pre heat oven to 180 degrees and line muffin tin with muffin liners 2. Mash bananas in a large mixing bowl 3. Add wet and dry ingredients and combine well 4. Spoon mixture into muffin tin and cook for approximately 15 minutes 5. Once cooked, let cool on wire rack and enjoy!

07.01.2022 Hi everyone, A quick update about current circumstances and Coastal Dietetics. Please note that all consultations, including face-to-face consults, are going ...ahead, and will continue to unless otherwise informed. If you would prefer a phone / video consultation, we are happy to organise that for you. You can claim phone and video consultations through your private health, however these cannot be claimed with Medicare. We are putting a hold on the next intake for the Diabetes Group Sessions and will let you know when we can commence the next round. If you have any flu like symptoms, please let our reception team know via telephone (0488 903 659) so we can organise a telephone / video consultation, or reschedule to a time when you are well again. Thank you for your co-operation. Best wishes, Kelly Hodges Director | APD

07.01.2022 Delicious breakfast out at @murrayscafe with mum

07.01.2022 Get to know me - 10 fun facts 1. I’m born on Christmas Day 2. I love to surf 3. My favourite food is chocolate ... 4. I graduated from university last year 5. I have a new found love for indoor plants 6. I have travelled to 14 countries 7. I like to read and do puzzles in my down time 8. I love going to music festivals and gigs 9. I have two best friends both named Emily 10. French Bulldogs are my favourite breed of dog See more

04.01.2022 Did you know that we are still offering Telehealth!? Chat to us about your nutrition from the comfort of your caravan, your lounge room or whereever else tickle...s your fancy, and in the comfort of your pajama pants or crocs (we won’t judge) Want to hear something even better!? Emma is still offering bulk billed consults no matter wether you are face to face or online! 0488 903 659 [email protected]

04.01.2022 Looking for something to snack on? Look no further PEANUT BUTTER BALLS ... Ingredients: - 1 cup peanut butter (I used crunchy for extra texture) - 2 Tbsp honey - 1/2 cup rolled oats - 1/4 shredded coconut - 1 Tbsp cacao powder - 1 Tbsp vanilla essence Optional: 1/2 cup shredded coconut to roll balls in Method: 1. Place peanut butter and honey in a large bowl and combine. 2. Add oats, shredded coconut, cacao powder and vanilla essence to the mixture. 3. Mix all of the ingredients until a sticky dough has formed. 4. Roll the mixture into evenly sized balls and roll in the extra shredded coconut. 5. Eat straight after, refrigerate or freeze! Recipe is adapted from @demi.dietitian

03.01.2022 Exciting times ahead! So happy to be apart of the Coastal Dietetics team