Equilibrium APD in Forster, New South Wales | Massage therapist

Equilibrium APD

Locality: Forster, New South Wales

Phone: +61 401 489 447

Address: 111 Macintosh St 2428 Forster, NSW, Australia

Website: http://www.equilibriumapd.com/

Likes: 494

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• Medical and health
• Massage therapist
• Alternative & holistic health service
• Nutritionist
• Food consultant

25.01.2022 NOT NORMAL . I'm going to talk about your bowels. EVERYONE has bowel motions yet it is something many of us are uncomfortable talking about even with our health care professionals. . The #notnormal campaign by @bowelcanceraustralia aims to empower people to advocate for their own health and speak up if something is out of the ordinary. Despite the pandemic, if you experience any of these symptoms do not put off speaking with your Doctor.... . Almost 99% of bowel cancer cases can be successfully treated if detected early. . Let's normalise this chat! See more

25.01.2022 Daily Fibre Targets . Getting enough fibre in across the day is important to support our gut health and promote health bowel function (yes pooping!) . Females should aim for 25g/day... Males should aim for 30g/day . Getting enough fibre across the day: Helps us feel fuller for longer Feeds bacteria in our digestive system Assist healthy cholesterol and blood sugar levels Can assist in the prevention of diabetes, heart disease and bowel cancer . Swipe to see a day of mine from this week. I didn’t use any fancy fibre supplements, just real, whole foods and was able to eat 37g across the day. Well above my target. . Note: always start to increase fibre intake slowly and be sure to drink plenty of water. . See more

25.01.2022 High Fibre Toppers . Here are just some of my favourite food 'toppers' to boost fibre intake. Some of my go to brands are 'home brands' which can be just as nutritious but a fraction of the price. We have:... LSA (linseeds, sunflower seeds and almond meal) Oat bran Black and white chia seeds Lupin flakes Gentle fibre (oat bran, linseeds and psyllium husk) Psyllium husk . While the comparison in per 100g, serving sizes of these guys tend to be between 1 teaspoon (tsp) to 1 tablespoon (tbsp). . These can be great in baking, on cereal or yoghurt, to sprinkle on a main meal, used to crumb foods, adding to a slow cooked meal, the options are endless! . Have you tried any of these? Let me know! See more

25.01.2022 Pumpkin Muffins with @thelupinco . Ingredients: 1 cup wholemeal self raising flour 1/2 cup @thelupinco Lupin flakes... 1/2 cup almond meal 2 cups (200g) shredded pumpkin 100g crumbles danish feta 80g unsalted butter melted 60g dices baby spinach 2 large eggs 1 cup milk Pepita seeds to sprinkle on top . Method: 1 Combine dry ingredients in a large mixing bowl 2 Combine wet ingredients in a seperate bowl then add to the dry until evenly mixed 3 Spray a muffin tray with extra virgin olive oil and fill with mixture 4 Bake at 180 degrees for 20-25 mins . I love these as a snack or with some extra veggies for a quick and easy meal. Bonus as they are tasty hot or cold. Yummy! @ Nabiac, New South Wales See more

25.01.2022 Which Bread? . When it comes to choosing a bread, from a nutritional perspective you should find one that is high in fibre with the brown and grainy varieties having a more impressive nutritional profile. . There are some good high fibre, white varieties out there which can be a good stepping stone especially when it comes to fussy eaters to ensure the benefits of higher fibre intakes are received.... . As a guide, when looking for bread try find one that has 7.5g of fibre per 100g or more, while still finding one you enjoy. . Here are just some options out there. . Finally, please do not avoid bread because you have heard "it's fattening" or "carbs are bad". Any food in excess can lead to weight gain. Choose a bread and have your 1-2 pieces as your quality carbohydrates in a meal or snack; along with the high fibre content you will also get a range of B vitamins and iron to support your body throughout the day. . Yum! See more

24.01.2022 Lupin Anzac Biscuits . It’s been fun experimenting with @thelupinco flakes to make this dairy free/vegan recipe that tastes delicious! . Lupin is a legume that is high in protein and fibre, low in carbohydrates and is very versatile in the kitchen. It also grows amazingly well in Australian conditions!... . If you need something to do this week, try this recipe out! . Ingredients: 1/2 cup plain flour 80g @thelupinco protein flakes 1 cup traditional oats 1 cup brown sugar 1/2 cup shredded coconut 125g Original Nuttalex 1/2tsp bicarbonate soda 2tbsp golden syrup 1 tbsp water . Method: 1 Pre-heat oven roll 175 degrees and line 2 baking trays with baking paper. 2 Add all dry ingredients to a mixing bowl and stir with a wooden spoon. 3 Soften butter slightly and add to bowl along with water and golden syrup. 4 Mix ingredients with an electric mixer on a low speed. *Note if the mixture feels too wet, add 1-2tbsp of flour* 5 Roll the mixture into small balls and place on the baking trays. Using a fork slightly flatten the biscuits. This should yield 20-24 biscuits. 6 Bale for 15-20 minutes, cool and enjoy! . Notes: Switch to gluten free flour and use quinoa flakes to make these suitable for coeliac/gluten intolerant (always check labels). . Would love to see your attempt if you give these a go! Let me know if you need some Lupin! . #anzacbiscuits #anzacbiscuitrecipe #anzac #biscuits #equilibriumapd #dietitiansofinstagram #dietitian #nutrition #bake #isobaking #lupinflakes #thelupinco #lupinproteinflakes #deicious #vegan #dairyfree #glutenfreeoptions #barringtoncoast #midcoast #australianmade #protein #fibre #antioxidants #potassium #iron See more

24.01.2022 A favourite snack of mine . I am loving how tasty and cheap strawberries are at the moment! Along with some @lindt_australia smooth dark chocolate and a pot of tea brewing. . Great snacks to fuel my raining afternoon of study.

24.01.2022 Hydration Status . Did you know by the time you feel thirsty you are already dehydrated!? . Dehydration can negatively impact our mental and physical capabilities - especially when it comes to sporting performance.... . To indicate hydration status pay attention to the colour of your urine (we all look). . The aim is for pale, straw coloured urine. . Most people say I know I should drink more but forget. One of the best ways to encourage intake is simple. Increase your visual cues . SWIPE for some simple Ways to encourage more fluid intake across the day. . Let me know if you have any other little tricks! See more

24.01.2022 Eight Massage of Years . I have now been a massage therapist for eight years ! . I have had the pleasure working with so many great people, sporting teams and in various multidisciplinary teams over the years - it has really shown that you never stop learning or improving! ... . While majority of my work is now in the field of dietetics I still work some hours each week as a massage therapist from my Forster and Nabiac locations. . Thanks to all of those who have supported me across my career, I am thankful for the many doors it has opened for me professionally. . Have a great weekend everybody! See more

24.01.2022 World Milk Day . I have always loved milk, as a child when we were out as a family Dad had to ask the Bar for a glass of milk and ice for me (sorry Dad) . Milk is an excellent source of essential nutrients including calcium, phosphorous, vitamins A, B12, potassium, magnesium and zinc. Research also shows milk is beneficial for heart, bone, and digestive health. ... . It’s also a fantastic post workout food as it provides fluid for hydration, protein for muscle rapid and carbohydrates to refuel depleted stores - everything you want after exercise! . Enjoy a glass today and support your local farmers . #worldmilkday #worldmilkday2020 #enjoydairy #dairyfarmers #calciumrich #postworkout #nutrition #completeprotein #bonehealth #hearthealth #drinkmilk #milkandice #kidsdrinkmilk #equilibriumapd #sportsnutrition #dietitian #nutrition #versatilefoods #dairy #globaldairyplatform #foodandagricultureorganization See more

22.01.2022 Red & Processed Meats . High intakes of red meat and processed meats (especially) increase the risk of Bowel Cancer. . Smoked, salted and preserved meats such as ham, bacon and salami tend to be higher in saturated fat, salt, and contain chemical properties that may be responsible for increased cancer risks. Because of this, most of these food choices are placed in the ‘discretionary’ food group, and consumption of these foods should be limited.... . An example I see in clinic often are people who eat a ham sandwich every day for lunch and may also have bacon of a weekend. A starting point would be to limit these types of meats to <3x per week by having chicken on a sandwich or adding some beans to your breakfast and build from there. . Eat more lean cuts of meats such as lean beef, skinless chicken and fish as these are protein rich while also proving nutrients such as iodine, iron, zinc, vitamins, especially B12, and essential fatty acids. It is also a great way to use nuts, seeds, legumes and veggies to bulk your meals up without exceeding the recommended meat intake. See more

22.01.2022 Curry in a Hurry . This was a quick, delicious and easy to follow recipe using the @mingleseasoning spice mix. . Another great way to add a range of veggies to a meal so it’s a thumbs up from me.... . Have you tried @mingleseasoning ? . #mingleseasoning #curryinahurry #curry #mildcurry #equilibriumapd #goforfive #eatyourveggies #quickdinner #quickmealideas #mealprep #leftovers #delicious @ Nabiac, New South Wales See more

22.01.2022 Dairy Free Risotto . Using what was in the fridge/garden I made this chicken, pumpkin and spinach risotto. . I thought I would try using @macro_wholefoods Nutritional Yeast Flakes to add a cheesy flavour without the dairy.... . It turned out tasty! If you haven’t given this a go, I would highly recommend. You could even substitute part of a cheese in a dish to gain some additional fibre along with a range of b vitamins that you wouldn’t get from cheese alone! It is also has next to no saturated fat like many other dairy free cheeses. . Have you tired nutritional yeast flakes? See more

22.01.2022 5 Eat your veggies 5 . I always get asked: What will help me lose weight? What will make me feel more energised?... What will help me concentrate? What will help x-y-z? . 93% of Aussies do NOT eat 5 serves of veggies a day!? . It’s not sexy, it’s not being presented to you by a model showing off skin but it helps every function and organ of your body so start here! . These nutrient dense powerhouses do endless amounts of amazing things for our bodies. So if you don’t think you hit your 5 a day shift your focus here. . By doing this you are also less likely to consume energy dense and/or nutrient poor foods across the day. . Swipe to see what a serve is thanks for eatforhealth.gov.au . What’s your favourite vegetable? @ Nabiac, New South Wales See more

21.01.2022 Homemade Jam . I tried making a low FODMAP job because #isobaking and it turned out delicious! . Swipe to see a nutritional comparison vs a supermarket brand.... . I am not shaming either type as both have a place! . 1 Supermarket or higher calories jams are useful around exercise for quick, easily digested carbohydrates to fuel a longer session. It can also be useful to increase daily energy intake in a small portion of food. Note that it is about 60% added sugar and 40% strawberries. . 2 The homemade version is great for those following a low FODMAP diet or wanting to reduce their sugar intake. It only had 3 ingredients (500g strawberries, 2tbsp maple syrup and 2.5tbsp chia seeds) see Karlijn's Kitchens recipe! . At the end of the day I think both of these are delicious and have a place in the diet it just depends on circumstances! . #lowfodmap #lowfodmapdiet #fodmaprecipes #fodmapjam #equilibriumapd #dietitian #comparison #strawberryjam #homemadejam #3ingredients #healthyeating #nutrition #smartswaps #tasty @ Nabiac, New South Wales See more

21.01.2022 Sushi . Last nights dinner was tasty and will make a delicious lunch today! . Smoked salmon, avocado and capsicum sushi with a side of garlic greens (Pak Choy, zucchini and mushroom).... . #sushi #homemadesushi #equilibriumapd #smokedsalmon #garlicgreen #isocooking #delicious #tasty #nutrition See more

21.01.2022 Red Apple Day . Did you know that Bowel cancer claims the lives of 103 Aussies every week and another 300 will be diagnosed with the disease!? . Bowel cancer is the second deadliest cancer in our country. Many modifiable risk factors relate to diet along with seeing the impacts this disease has on families, it is something I have been very passionate about supporting.... . So what can you do today to show your support? . You can: Purchase a virtual (or physical) bowel cancer awareness ribbon. Make a donation (big or small) to Bowel Cancer Australia. Call 1800 555 494 to make a donation over the phone. Show support for Bowel Cancer Australia on their socials @bowelcanceraustralia Share bowel cancer related posts to spread awareness Add the Bowel Cancer Awareness month frame to your profile picture . I hope today you can help in some way. It can be done without spending any money or leaving the comfort of your home. . I also encourage you to read up about symptoms and prevention and check out the Bowel Cancer Australia page. . . See more

21.01.2022 Wooden Wick Soy Candles . I have just fully re-stocked the shelves at Forster Health Solutions with a range of beautiful wooden wick soy candles. . Approx burn time 55hrs... . Great as a gift for you or someone else especially with Valentine’s Day on its way. . Taking special orders up until the end of this week. . If you would like more information please send me a message See more

21.01.2022 Share . Thank you to one of the lovely ladies I work with for providing me with a delicious home made apple and ginger paste! . It was a hit with the Mothers Day afternoon spread, what a treat!... . Yum . #equilibriumapd #mothersday #shareplate #snacks #cheeseandwine #appleandgingerpaste #thermomixrecipes #ilovefood #wine See more

20.01.2022 Leftovers for Lunch . If you follow along you would have noticed I love making Mexican food! . Such a great way to throw together a whole heap of colourful veggies to help you reach your 5 a day target!... . I love my @aldiaustralia container so I can heat up the meat and throw it on top for a tasty work day lunch. . See more

20.01.2022 Iso Lunch . One of my favourite things about being at home for lunch is having salmon and beetroot without my wrap/sandwich going soggy! #firstworldproblems . I love this combo of pink salon, avocado and 3 colours of veg (spinach, beetroot and carrot).... . Usually I would assemble something like this at work or pat the beetroot with paper towel before adding to a sandwich. . Have you tried the salmon and beetroot combo? . #lunch #lunchtime #isolunch #eattherainbow #goforfive #wraps #highfibre #omega3 #healthyfats #equilibriumapd #healthylunch #dietitian #nutrition See more

20.01.2022 Rooibos Chai Tea . I have been enjoying more loose leaf teas lately, in particular I have loved having a @rainbowchaitea rather than a coffee of a morning with a dash of @originalbonsoy . Rooibos tea is a caffeine free tea that is great on its own or as a base for chai. If you haven’t tried either I would recommend! My high school Earth and Environmental teacher introduced me to Rooibos so thank you Judy!... . Bring the cafe to you! . #chaitea #originalbonsoy #rainbowchai #tea #looseleaftea #cafeathome #slowmotion #dietitiansofinstagram #caffienefree #dairyfree #morningbrew #teatime #equilibriumapd See more

20.01.2022 Toasted Coconut . One of my favourites! This will be the scent of today’s clinic for massages. . I will be making some more candles over the weekend, if you are after anything in particular let me know ... . COVID and now coming right into winter, candles are always burning in my place. How about you? See more

18.01.2022 Lupin Love . Thanks @thelupinco for some Lupin flakes (old fave) and Lupinola for experimenting. . If you have seen my recipe book in the past you would know I love to make use of Lupin to give a dish a fibre and protein boost.... . Stay tuned for my new creations See more

18.01.2022 Morning Tea Time . Been having a play with @thelupinco and made these tasty low carb choc chip cookies (1.5g carbohydrates per biscuit), was quite enjoyable with a cup of tea in the sun! . Ingredients:... 175g almond meal 75g @thelupinco flakes 1/2tsp baking soda 1/2 tsp iodised salt 1tsp vanilla essence 2 large eggs 150g bag of @noshufoods choc chips 75g unsalted butter 50g @wholeearthsweetener stevia 90g shredded coconut . 1 Combine dry ingredients in a bowl and stir with a wooden spoon 2 Beat eggs and add to mixture, followed by melted butter and combine 3 Roll mixture into small balls and place on a baking tray pressing down gently with a fork to flatten cookies 4 Bake at 180 degrees for 20 minutes or until golden brown . A nice tasty treat for my birthday week See more

18.01.2022 Bowel Cancer Awareness Month . For the past 4 years I have supported and raised funds for @bowelcanceraustralia , while this year again will be a bit different, I can’t wait to hopefully hold a third ‘Breakfast for Bowel Cancer’ event in 2021, something I started in my final year of uni. . Intakes high in fibre have a preventative effect against cancer, however only one third of Aussies consume high fibre grains. This week I will show you some comparisons to help you make ...smarter food choices. . When looking at members of the breads and cereal family, the goal is to use products that contain >7.5g of dietary fibre per 100g. . Today I’m talking pasta . These are just some penne pasta options available in supermarkets and their fibre content per 100g with @sanremopasta and @vettapasta having great high fibre options. . What’s your favourite kind of pasta to use? . See more

18.01.2022 Share Plate . Thanks @ellemaydesigns for hosting an lovely jewellery party last weekend. If you haven’t seen her designs check them out! . I always like to take a plate of colour when I catch ups with friends. I had some chocolate melts, strawberries veggies and @obela_au hommus in the house so it made for a quick, easy and tasty share platter. I love an opportunity to get some extra veggies in across the day.... . Yum! See more

16.01.2022 Lupin Schnitzel . We love a homemade snitty! . Ingredients (makes 4)... 2 chicken breast 1 cup of @thelupinco flakes 1/2 cup Parmesan cheese 2 eggs . Method: 1 Preheat oven you 180 degrees and line a tray with baking paper (or use an air fryer) 2 In a bowl combine Lupin flakes and Parmesan, and whisk eggs with a fork in a seperate bowl - set aside 3 Slice chicken breast in half horizontally to make 4 pieces 4 Dip chicken into egg wash then press into Lupin mix to coat and set aside, repeats with all chicken pieces 5 Place on a baking tray (or in air fryer) and bake for 20-30 minutes during mid way. . These are so crispy and tasty and a great alternative for those with gluten sensitivity or watching carbohydrate intake. . Have you tried a lupin schnitzel before? Let me know! See more

16.01.2022 Portion of a meal . When making a meal on more sedentary days, these foods (carbohydrates) should make up about 1/4 of your plate or approximately 1-1.5cups cooked. The rest of our meal should then focus on lean protein and colourful vegetables. . I love to use higher fibre options when it comes to this food group or mix two of the above together such as quinoa with rice for a tasty higher fibre option.... . Which one is your favourite? Let me know! See more

16.01.2022 Your Gut and Grains . Consistently eating enough whole grains and dietary fibre can reduce your bowel cancer risk. No fancy supplements just real food! . However:... 66% of the grains Aussie’s consume are refined/white grains 93% do not consume 5 serves of veggies per day 50% consume 2 serves of fruit per day . I thought I would share this post today as it is also #wholegrainweek ! Check out the @grainslegumesnc for more info on their initiative! . Eating more whole grains, vegetables, fruits, legumes and nuts/seeds supports your general health and well-being as well as having links to decreased risk of some cancers. . How could you get more of these in your diet? See more

15.01.2022 Crumble . An evening treat for 2 . INGREDIENTS ... Filling: 2 pink lady apples 2tbsp water 1tsp vanilla essence Sprinkle of cinnamon Topping: 1/2 cup rolled oats 2tbsp shredded coconut Sprinkle of cinnamon 1tbsp brown sugar 1tbsp Extra virgin olive oil . METHOD 1 Dice apples, leaving skin on and place into a saucepan over a medium heat 2 Add water, vanilla, and cinnamon, cook for 15 minutes or until soft 3 Preheat oven to 180 degrees 4 Add ingredients for crumble to a bowl and rub together with fingers to combine the crumble 5 Spray a small baking dish with extra virgin olive oil, add apple mixture then crumble on top 6 Bake for 30 minutes or until golden . Great served with Greek yoghurt or a little bit of custard . #treat #applecrumble #homemade #equilibriumapd #highfibre #traditionaloats #pinkladyapple #delicious #supper #dessert #snacks #isobaking #nutritious #coldnights

14.01.2022 Essential Oil Candles . Loved getting back into some essential oil candles for some clients so have made a few extras. 100% essential oils with no fragrance oils used. . I have made the following blends:... Sinus relief: Menthol, eucalyptus and peppermint Calm: Ylang ylang, orange and lavender Destress/Study: Lavender, neroli, cedarwood and bergamot . Which one do you like the sound of? See more

14.01.2022 Homemade Sourdough . I love sourdough - especially with eggs and avo or along side a warm soup. . Unlike standard breads which use a single strain baker’s yeast with a short fermenting time; sourdough is produced using a mixed strain ‘starter’ containing a range of different yeast and lactic acid forming bacteria. Sourdough is also fermented over longer periods of time (12-18hrs) allowing the ‘starter’ to release lactic acid to create the ‘sour’ flavour the bread is know...n for. . This process also assist with the breakdown of gluten which is why it may be an alternative for those with gluten sensitivity (not coeliac disease) to enjoy bread (in particular spelt) without gastrointestinal upset. . Have you tried making your own? . #sourdough #wholemealspeltflour #homemadesourdough #equilibriumapd #dietitian #nutrition #healthyeating #glutensensitivity #fermentation #bacteria #guthealth #dutchovencooking #bread #sourdoughstarter #isobaking #speltflour #gardengrubcafe #gardengrubhub See more

14.01.2022 Red Apple Recipes . Thank you with everyone who has engaged in Bowel Cancer content yesterday and over the month so far. . Here is a throw back of the recipes I have made, inspired by Red Apple Day!... . Lupin Pancakes - is you have been to a breakfast event of mine you have had these! Pink Lady Porridge - recipe on website Red Apple Day Muffins - delicious high fibre, low added sugar snack! . If you would like any of these recipes let me know . See more

14.01.2022 Homemade Popcorn . I love a cup of tea while I’m working and when I’m at home I like to make a bag of DIY popcorn. Put 2tbsp popcorn seeds in a brown paper bag, fold the edge over 2 times, and put folded edge down in the microwave for 2 minutes. Note: this may vary depending on your microwave. ... . It’s great plain, with a touch of salt, or try additional toppings like cinnamon or a sprinkle of Parmesan cheese. Delish! . Have you tried this ? . #popcorn #diypopcorn #snacks #worksnacks #equilibriumapd #dietitiansofinstagram #nutrition #healthysnacks #snackideas #snackrecipe #backtowork #homeworksnack #isosnacks See more

14.01.2022 Bruschetta . Made with tomato, red onion, danish feta, baby spinach, garlic, balsamic vinegar, avo, pepper and garlic. . Excited to use home grown spinach and homemade wholemeal spelt sourdough. ... . Delicious way to get some more fibre and veggies into your day! See more

14.01.2022 Yesterday’s Snacks . Nice afternoon for a fire, tasty snacks and celebrating some beautiful and strong women . #morhersday #mothersday2020 #afternoonsnack #firepit #nabiac #equilibriumapd #familytime

13.01.2022 Jelly and Custard for Nan . Food has the power to make us think or feel for a person, place or thing which can be so special. . This post is a little more personal than others of mine. I sadly lost my last living Grandparent (I was lucky to have and know 6 very well!) and said goodbye to my Nanny Red today.... . When it comes to food my Nan loved: Jelly and custard Turkish delights Hot Weetbix and Allbran LOTS of tomato sauce The classic meat and 3 veg dinner Weak cups of tea . Big love to her today. . #grandparents #favouritefoods #ilovemynan #jellyandcustard #missyou #equilibriumapd #sentimentalfood #family See more

13.01.2022 Winter Foods . Here is some of the tasty fruit and veg that do very well in winter in NSW! . Like many we built an iso garden and our green leafy veggies in particular are thriving! ... . In season fruit and veg are: - cheaper - tend to hold a higher nutrient content - hold more flavour . Have you tried growing fruit and veg from home? See more

13.01.2022 Red Apple Day Muffins . This year for Bowel Cancer Awareness month I have made another recipe inspired by my favourite apple - the pink lady. . Across this recipe there are 6 apples (in apple sauce, grated and cubed)! ... . If you are holding a event tomorrow for Red Apple Day and need a last minute apple themed recipe give this one a go. It’s nutritious, rich in dietary fibre and most importantly delicious. . Swipe for recipe! See more

12.01.2022 Some love for Mum . Remember this Sunday we have more of an excuse to show love to all the Mums and Mother figures out there. . I have some wooden wick candles available at Forster Health Solutions or with me in Nabiac for anyone after a little something. Pick up can be organised or I will be doing a delivery run Friday.... . $20 will get you a lovely wooden wick candle, gift wrapped with a tag to make things nice and easy. I also have gift vouchers for dietetics or remedial massage consultations. . Scents include: French pear, Toasted coconut, Kakadu plum, Peach, Apple cinnamon and more. . Message me to find out more . #woodenwickcandles #barringtoncoast #mothersday2020 #equilibriumapd See more

12.01.2022 Private Practice Update . I have had some changes to my work life over the last six months picking up some clinical (hospital) work which has been a great experience allowing me to grow further as a health care practitioner. . For my private clients here is my where you will find me across the week. Any questions flick me a message.... . Thanks for your ongoing support See more

12.01.2022 Snacks . Another question that divides the nation. Does avocado and Vegemite go together!? . I think yes! Paired in a wholemeal English muffin and a side of my favourite @gardengrubcafe chai it was the perfect morning tea to enjoy in the sun!... . If you haven’t tried this combo and you like avo and Vegemite give it a go together! You might just love it! . #vegemite #vegemitetoast #vegemiteandavocado #vegemiteandavocadoontoast #equilibriumapd #foodpairing #vitaminb #avocadotoast #morningteatime #snacks #barringtoncoast #dietitian #foodquestion #fillingsnacks #deiciousandnutritious #chai #chaitea See more

11.01.2022 Stir fry veg . Adding some colour to a delicious teriyaki chicken dish this week. . Eating a variety of colours allows our body to receive a range of nutrients as well as making the meal look even more delicious!... . #stirfry #stirfryveggies #eattherainbow #goforfive #eatyourveggies #equilibriumapd #dietitiansofinstagram #nutrition #healthy #easymeals #easymealsforbusypeople #teriyakichicken #deliciousandnutritious #delicious See more

11.01.2022 Pizza . What’s your favourite!? Mine is a ham and pineapple with some extra veg. . I increase the veggie content by adding:... Onion and garlic to the base Mushrooms and baby spinach as a bottom layer Red capsicum on top . See more

11.01.2022 Chia pudding . I love a good snack and way to reuse old glass jars! . Here I combined:... 1tbsp black & white chia seeds 1/4 cup milk Touch honey Strawberries (before serving) . Combine, stir and pop in the fridge. I personally prefer the consistency at 24hrs. . For a small snack, it’s packed full of nutrients including fibre and protein (to keep you full), calcium, plant based omega 3 fatty acids and a range of other micronutrients. . What do you like to put in your chia pudding? See more

11.01.2022 Happy Dietitians Day . Thank you to all the dietitians who have helped me become the practitioner I am today and to those who continue to support others within the profession. . Big love to all my fellow APDs today!

11.01.2022 Mother’s Day Gift . I have a range of wooden wick soy candles for that special mother figure in your life this weekend. . $20 for candle, gift bag and tag ... . Deliveries around Forster, Tuncurry and Taree area this Friday only. . Coconut mango Coconut lemongrass Coconut lime Toasted coconut Lemon myrtle Japanese honeysuckle Sweet lemongrass Kakadu plum French pear Musk Orange vanilla Watermelon . PM me for more details. . #midcoast #barringtoncoast #forster #nabiac #tuncurry #equilibriumapd #soycandles #woodenwick #woodenwickcandles #mothersdaygift #mothersday2020 #buyfromthebush #shoplocal See more

11.01.2022 This time last year getting the Jindaboonda Crew ready with some trek snacks! If you don’t already follow along, Daniel and the The Jindaboonda Postie Trek team do some amazing work for the Australian Cancer Research Foundation Can’t wait for the next one!

10.01.2022 Choosing Cereal . Breakfast is a great opportunity to kick start your fibre intake for the day! When it comes to choosing a cereal I recommend one that is high in fibre (>7.5g/100g) and low in sugar (<15g/100g). . Having more fibre in the morning also means you will be kept feeling full into the morning of unlike some low fibre options which leave you hungry not long after.... . My personal favourites are Weetbix with Allbran, Traditional pats or Guardian Cereal. How about you? See more

10.01.2022 Green Pasta . My almond pesto paired with chicken, mushrooms, onion, zucchini and broccoli. . I used the @vettapasta veggie twist for this quick and easy dinner which was enjoyed while watching The English Game on Netflix snuggled up with Shane and Remi . A good way to spend a cold night.... . #almondpesto #pestopasta #nutrition #peanutfree #equilibriumapd #nutalletgies #chillednights #netflix #theenglishgame #dietitian #barringtoncoast #easydinner #coldnights #vettapasta #highfibrepasta #carbsaregreat #pestochicken See more

10.01.2022 Honey Soy Stir-fry . A tasty meal with lots of veggies! . Some basmati rice... Honey soy marinated chicken breast Lots of colourful veggies Topped with sesame seeds . Sesame seeds are packed full nutrients such as calcium, zinc, selenium, iron, magnesium and more! . Do you like to use sesame seeds? See more

09.01.2022 Dairy & Calcium . Most Aussies do not get enough dairy/calcium containing foods in across the day. . Your body needs calcium to build and maintain strong bones and your heart, muscles and nerves also require calcium to function properly. On top of this meeting your calcium requirements is also associated with a decreased risk of bowel cancer so there are plenty of reasons to get enough in!... . If you don’t consume dairy you can reach your calcium intakes through fortified plant milks, dried figs, almonds and more. If you need help with this let work together! . See more

09.01.2022 Morning Tea Time . Iso dawn service, sunrise walk, cleaning and now morning tea while doing some research. . Enjoying a rooibos tea and my @thelupinco Anzac Biscuits. Yummy!... . #lupin #lupinflakes #tea #rooibostea #snacks #thelupinco #anzacday #anzacbiscuits #anzacbiscuitrecipe #dietitian #nutrition #lestweforget #homeoffice #equilibriumapd See more

08.01.2022 Simple Salsa . Tomato Red onion Lettuce ... Avocado Pepper . A tasty snack especially when paired with some crackers or corn chips. This is a go to of mine to take to parties or great snack to boost my daily veggie intake . See more

08.01.2022 Bowel Cancer Awareness . Thank you to everyone who has engaged in my posts over this month. Bowel Cancer awareness is something I am passionate about supporting as there are various modifiable risk factors involved In its prevention along with seeing friends, family and clients who have been affected by this disease. . Big thanks to @bowelcanceraustralia for all their hard work all year round and to anyone out there who has donated to such a great cause.... . Big love See more

07.01.2022 National Diabetes Week . There are some great resources on @diabetes_australia website to know more about this week and diabetes in general. . I love working in the space of pre-diabetes and diabetes, and will be a credentialed diabetes educator by the end of the year so looking forward to sharing more information on this topic with you!... . I’ll be quiet this week as I am off on annual leave but have a great week . See more

07.01.2022 Easy scones . These were delicious with my homemade jam and perfect with a cuppa in this cooler weather. . Who else loves scones!?... . #homemade #isocooking #lowfodmapjam #jam #scones #easyscones #baking #treats #sconesandacuppa #barringtoncoast #dietitian #equilibriumapd See more

07.01.2022 Reset . I have been very quiet lately on my socials dealing with the impacts 2020 has had on my life. We all have in some way, shape or form! . As the year progresses I look forward to sharing better content and exciting news as I have taken on additional study and courses to better help all of you and myself in an industry I am proud to be apart of.... . Have a great weekend all See more

07.01.2022 Refresh . A big thank you to the talented local @rachaelturnerbranding for giving Equilibrium APD a touch up! . After an average couple of months I have some exciting things ahead and I can’t wait to share more with you all.... . Thanks again to Rachael for your time, effort and sharing your expertise with me. . @rachaelturnerbranding . Big love, Ali See more

06.01.2022 Gifts ready to go! . Find a large selection of these beauties at Forster Health Solutions

06.01.2022 . I knew I wanted to be a dietitian before finishing school and the goal was to have a gap year to save some money before uni but to also do something to keep up good study habits; so I started my Diploma of Remedial Massage as I was always interested and utilised massage growing up. . I then studied a Bachelor of Nutrition and Dietetics while working as a Massage therapist predominately with sporting teams around my study. ... . I graduated as a dietitian (APD) and soon after did the Sports Nutrition Course and now also practice as an Accredited Sports Dietitian. . I love all aspects of what I do and strive to up-skill in the areas I am passionate about working in. Having various aspects of what I do has really allowed me to help others improve their overall health by looking at the big picture when it comes to what we eat, how we move, and how we recover and not just elite athletes. . If you read to the end thank you for letting me share this part of my story with you. . See more

06.01.2022 Morning . Coconut yoghurt Muesli Fresh strawberries and banana... Rooibos tea . Good start to the morning before a day of farm work. . #nudicoconutyoghurt #carmanskitchen #carmansmuesli #freshfruit #rooibostea #breakfast #cantgowithoutbreakfast #food #goodmorning #isobreakfast #quickeasymeals #tea #herbaltea #equilibriumapd #nutrition #healthyeating #healthyhabits See more

06.01.2022 Have a great weekend . Thanks again to all the lovely people who have supported my small business in any way in these difficult times and in the lead up to Mother’s Day. . A lovely client sent me this photo last night enjoying her candle after yesterday’s delivery.... . Enjoy your weekend and stay safe all - Ali x . #woodenwick #woodenwickcandles #australianmade #equilibriumapd #soywax #soywaxcandles #mothersday #mothersday2020 #relax #haveagreatweekend #thankyouforsupportingsmallbusiness #shoplocal #buyfromthebush #homemade #bevocalshoplocal #midcoast #barringtoncoast @ Nabiac, New South Wales See more

05.01.2022 Homegrown Greens . Baby Spinach Bok Choy Cos Lettuce ... . These guys have been thriving in our home garden some being grown from seeds, others seedlings and from replanting offcuts from the store. . Our green leafy vegetables are powerhouses containing fibre, vitamins A, C, K, folate and minerals including iron and calcium. Research has also linked them to the precision of certain types of cancers and improving heart health. . Have you grown any of these at home? See more

04.01.2022 Homemade Trail Mix . A snack strategy that I love to use, especially if you struggle to make a block of chocolate last in the house! . I use this recipe for a 5 day trail mix which includes 30g nuts/seeds and 10g chocolate - perfect for the work week.... . 1 Add 150g of raw unsalted nuts/seeds. 2 Add 50g dark chocolate chips 3 Mix and prep 40g serves into 5 containers for the week. . By mixing things up week to week you keep snacks interesting, make use of your pantry supplies and nourish your body with a range of nutrients! . What are some of your favourite additions to homemade trail mixes? See more

04.01.2022 Weekend Breakfast . A delicious start to the day and a great way to use up the left over veggies in the fridge. . ... . #breakfast #veggies #goforfive #veggiesatbreakfast #tasty #dietitian #nutrition #healthyeating #morning #weekend #happyweekend #cafeathome #iso #partnerswhocook See more

04.01.2022 Happy Friday All . Thanks @rowietunningley for my glass . I love making a bruschetta mix to have with rice crackers or plain corn chips at a gathering. It’s a tasty and colourful addition to the table.... . Yum! See more

03.01.2022 The best thing I have eaten in a long time. Thanks for having us Melbourne

03.01.2022 Meatloaf (with veg) . Used the @bestrecipesau ‘Meatloaf in BBQ sauce’ recipe and tweaked it because I adding legumes to mince based dishes. I also made my loaf into muffins which turned out great! . Just add a colour legume that matches the meat/sauce and it is very hard to notice in your meals. In this case I used a can of lentils and reduced the sausage mince content. It turned out great, they even got my Nan’s approval as I took her some iso goods.... . Who else adds legumes to mince dishes? . #addveggies #addveggiestoeverything #equilibriumapd #baking #bestrecipesau #meatloaf #goforfive #eattherainbow #recipemodification #dietitian #nutrition #isocooking #delicious #lentils #fibre #protein #vegetables See more

02.01.2022 Saturday Nights In . Thanks Shane for the tasty dinner last night after a busy day. Hot meals on a cold nights are the best! .

02.01.2022 Game Day Nutrition . Packed lunch for the day in the lead up to my game tonight loaded with some familiar foods I enjoy that will assist me on the field tonight. . Before you game day the most essential nutrients are protein, carbs and fluid. I will be breaking all this down later.... . Who else starts team sport tonight/this weekend!? See more

02.01.2022 Leftover salad: the quick lunch. . Roasted vegetables Diced cucumber, capsicum and spinach Balsamic vinegar glaze... Safcol @seafoodexperts no drain pouch . Thrown all together in a container and you have yourself a well rounded lunch to keep you feeling full and help concentration into the afternoon. . Aim for lunches that have: 3+ colourful veg Protein Fibre . Thanks @seafoodexperts for providing these samples to my recent Nutrition seminar See more

01.01.2022 Growing Time . Purchased these little guys from @loganfreshproduce to join the baby spinach in our garden. . Did you know it’s a great time of year for these beauties to grow!?... . If you’re in the area be sure to check out @loganfreshproduce for affordable seedling to grow at home while supporting a local business. . #homegrown #homegrownveggies #growyourownfood #veggies #goforfive #lettuce #beans #purplelettuce #deliciousandnutritious #delicious #tasty #nutrition #healthyeating #homegarden #isoprojects #equilibriumapd #eatmoregreens #bevocalshoplocal #barringtoncoast #midcoast #forster #tuncurry #nabiac #loganfresh #loganfreshproduce See more