Erin Bosanquet | Health & wellness website
Erin Bosanquet
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25.01.2022 How is your sleep? Do you fall asleep easily? Wake through the night?... Often wake in the morning feeling unrested? Do you know what nutrients or supplements can improve your sleep? What does your evening routine look like? How does poor sleep affect your body? Join @monika_anna_nutritionist for an Instagram Live to chat all things sleep today at 5:30pm. And become part of our private Facebook group for loads of free resources. Link in my profile or shoot me a DM. See more
25.01.2022 Mid-morning snack, an apple & mixed nuts including Brazil nuts (hello selenium ). I am loving the simplicity of fruit & nuts. It requires zero preparation. And now that the weather is warming up, I have a newfound appreciation for fresh fruit. What are your go-to snacks?
24.01.2022 We got our COVID results back already and they are both NEGATIVE The test was processed much faster than expected. And the drive through testing centre was rather quick (just over an hour wait when we went). The test is unpleasant but not painful. Have you been tested at some stage through this pandemic?
24.01.2022 Not nutrition-related, but I've got a new video on my YouTube channel and I'd love for you to check it out. It's a short travel video from my trip to Hiroshima last year.
22.01.2022 Does this lockdown in Melbourne mean we get a phase two of banana bread baking? This one is from one of @yummololaberrys cookbooks - think Ill have to bake it again
22.01.2022 WHAT DOES A NUTRITIONIST DO? As a qualified clinical nutritionist, my job is to apply my understanding of nutritional principles to help you reach your goals. From the first consult, the focus is on education, so you feel empowered to make changes. ... I treat you as an individual & help you understand the functional role of food in the body, including nutrient digestion, absorption, transportation & excretion. During your consults, I will explore your presenting condition, provide a comprehensive assessment of your dietary & lifestyle habits, identify signs & symptoms of nutritional deficiencies or imbalances, discuss your medical history & family history, carry out any appropriate physical examinations & clarify your goals. We will also explore your attitude toward health & nutrition and the potential impacts of work, finances, family, partners & social networks. This allows me to take a holistic approach. Following your consult, youll receive a personalised treatment plan, dietary & lifestyle recommendations, supplement prescription (if appropriate) which can be ordered online with free express shipping for new clients, a meal plan, shopping list (if requested), recipes and referrals to other practitioners when necessary (ie. doctor, blood tests, chiropractor, specialists etc). If youd like 1:1 help, youll find all the information you need on my website (erinbosanquet.com.au/nutrition-clinic/) There is also a link on my profile. Not sure if seeing a nutritionist is for you? Shoot me a message and Im happy to answer any questions you have. See more
22.01.2022 Stress-busting #tuesdaytip - do this one before bed to reduce stress, relieve anxiety and reduce an active mind while trying to sleep. Spend 5-10 minutes with a notebook & pen, empty your mind onto the paper in any way that feels good - paragraphs, dot points, lists, even just a stream of nonsense thoughts. Once you put the pen down, give yourself permission to release these thoughts, allowing you to relax & drift off to sleep.
22.01.2022 Today’s afternoon plans were hijacked by a COVID test We found out we were potentially at a cafe where a confirmed case was reported. So we’ve now been tested and will get our results in a few days. Until then it’s home isolation for us...
20.01.2022 I havent worked in a cafe for months, my hair isnt this short anymore, I drink coffee very rarely and these shoes are no longer as white... What hasnt changed is my passion for being a holistic nutritionist Ive been working hard on creating a course for anyone needing extra support with stress, anxiety, overwhelm, adrenal fatigue or burnout. ... Does this sound like you? I cant wait to share with you more details! Thanks @monika_anna_nutritionist for taking this snap of me See more
20.01.2022 The @99th_monkey obsession continues. This time with a Tofu Satay Stir Fry. And if Im on the kitchen, then Frankie is never too far away!
20.01.2022 Looking forward to a great week of working with clients If you want to take your health to the next level & feel the best youve ever felt, Im here to help I see clients via video and phone and I have a few available appointments this week, so you can send me a message to book.... Consult times available: Tuesday 3:30pm Thursday 2pm & 5pm Friday 3:30pm Dont wait any longer to feel your best Start now, ask for help, get personalised support, be held accountable. Some of the reasons to see a qualified nutritionist: Issues falling/staying asleep Stressed, overwhelmed Weight gain or weight loss Gut issues Depression Anxiety Acne Eczema Nutrient deficiencies Meal ideas Accountability & support See more
20.01.2022 Treat yo-yo self @theveganshack yo-yos are the bomb! Plus an Oat Milk @morkchocolate Hot Chocolate - perfect for a Winters day. With an added marshmallow ... If you are nearby, keep supporting local and go get some delicious @theveganshack food See more
19.01.2022 @lanewaygreens has been keeping my dinners exciting & nutrient-dense during lockdown. I loved this Kung Pao Tempeh Just the right amount of spice (since Im such a baby with spicy food!), with steamed greens and brown rice Swipe across time see the end result.... Took less than 10 mins to prepare and it even got the boyfriend tick of approval. Highly recommend you check out their Homebox! See more
19.01.2022 Ive recently brought back my morning fasted walks . 30-60 mins moderate pace ( depending on how many times the dogs need to stop & sniff things). I have a big glass of warm water before I go and I find my digestive system is loving me for it. ... Its my time to listen to podcasts. I was already do these walls after breakfast, so its not a huge difference from my usual routine. But sometimes a small tweak can be all you need. What have you tweaked in your routine lately? See more
19.01.2022 GUT-BRAIN CONNECTION Have you heard of the gut-brain connection? Simply put, your brain has an effect on your digestive system. And vice versa.... Do you experience any of these symptoms? GUT Bloating, pain/cramps, reflux/heartburn, constipation, straining, diarrhoea, excess gas, nausea BRAIN Anxiety, depression, poor memory, issues concentrating, brain fog You may notice your gut symptoms flare up when you are experiencing heightened stress, feeling anxious or overwhelmed, and when processing other emotions such as sadness or grief. And you also may also notice your mental health is affected when your gut isnt right. Many of my clients explain to me they are doing everything right but still cant work out what is causing their symptoms. My job is to look at each persons unique presentation of signs & symptoms to put the puzzle pieces together. If you want 1:1 support figuring out whats going on with your body, Im currently taking on new clients. Send me a DM to find a day and time to suit. See more
19.01.2022 Swipe across to see how I feel about the Melbourne restrictions lifting These photos that @nourishinglively__ took of me last year really sums it up. What cafes & restaurants are you most excited about visiting?
18.01.2022 @louispoodlepup bringing the serotonin doses that 2020 needs... Sometimes I dont know what to do with my hands in a photo (anyone else? ) - may as well hold a puppy
18.01.2022 Do you experience anxiety? I have had my fair share of it. As you can see its a long list of potential signs and symptoms. And it can show up differently for each person. ... Your diet & lifestyle plays an important role in how you manage anxiety. I talked about this with @monika_anna_nutritionist recently on an Insta Live (you can find it on my IGTV). Nutrients you should pay particular attention to: Magnesium B vits, especially B5, B6, folate, B12 GABA or GABA precursors: l-glutamine, l-the anime, B6 & magnesium Tryptophan If you feel stressed, anxious or overwhelmed, I want you to understand you dont have to figure it out on your own. Reach out for support. These are areas Im passionate about & Id love to help you take control & feel your best again. Send me a DM if you have any questions. See more
18.01.2022 Whos baking today? Im craving banana bread with a thick spread of @99th_monkey on top
18.01.2022 Whether you are feeling overwhelmed with the current restrictions, setting yourself health and fitness goals, working on growing your business, or feeling overwhelmed by an endless amount of other things in life... Allow yourself to take it one day at a time. Deal with the challenges of today and stop worrying about the future. We get overwhelmed when we believe we cannot deal with the things in our lives causing us stress. And this feeling can be all-consuming. One thing you can do is allow yourself to be in the moment and focus on today.
15.01.2022 Can you imagine how many platters are being consumed around Australia right now? This one was delicious with plenty of fruit, veggies, lentil crackers, dips from @oasis_au. My healthy platter tip: Choose plenty of fruit and veg you love and start with those. If you don't have any healthy options then you aren't leaving yourself much room to make a good decision.... What would be your top platter tip?
15.01.2022 Spending the weekend doing plenty of this Its always nice to have a slow-paced few days. And the perfect time to do it is with Trent home for the weekend. Rest, relaxation and cuddling the frenchies
14.01.2022 On today's to-do list to prepare for the week ahead: Plan our meals Grocery shop Do some simple food prep - wash fruit & veggies, chop some of the veggies, roast/cook a few Allocate time for my workouts... Set my goals & intentions for the week Write out tomorrow's schedule & to-do list Catch up on washing Do a cleaning whip around the house And soon we are heading out to the deck to do an @idopilates flow in the sunshine. How do you prep for the week ahead? . . . . . #mentalhealth #mentalhealthmatters #goodmood #holistichealth #wellness #nutrition #nutritionist #holisticnutritionist #naturalhealthpractitioner #melbournenutritionist #discoverunder100k #holistichealthcoach #holistichealth #anxietysupport #anxiety #functionalmedicine #wellness #futureofwellness #fitbit #fitbitanz #doyoueven #doyouevenwomen #frenchbulldog #frenchie #puppy #fawnfrenchie #pilates #idopilates See more
13.01.2022 MONDAY TIP: Do something today purely for joy In fact, do at least one thing every single day that you enjoy. Cuddling puppies are high on my list... And @louispoodlepup gives great hugs
13.01.2022 Check out this recipe incorporating loads of greens! Heike Hohaus was one of my lecturers at uni and share amazing nutrition and health info
11.01.2022 Are you ready to let go of stress, relieve anxiety & feel more in control of your life? Subscribe to my email list + receive my free guide where I share 5 ways to reduce stress and anxiety naturally. Link on my profile. Over the years I've had my own struggles with chronic stress, debilitating anxiety, overwhelm & fatigue. ... It took a lot of trial and error to find my way and now I love to share this knowledge with as many people as possible. See more
11.01.2022 COFFEE If you're a client of mine, then we've probably already had the coffee talk. There is research available to show coffee can be beneficial for some health conditions. Today though, Id like to examine its effects on stress & anxiety.... The caffeine in your coffee doesn't actually give you energy. Instead, it causes your body to produce stress hormones, cortisol & adrenaline. It triggers your bodys fight or flight response. Caffeine is a bowel stimulant. So, if your stress/anxiety already has you running to the toilet, you might want to rethink your daily coffee. It also spikes your blood pressure & heart rate. Size matters. In Australia, a small coffee typically has a single shot of coffee. A medium or large in a lot of cafes will be a double shot. And an Iced Venti Latte from Starbucks has a whopping triple shot. Same goes for your homemade coffee. I used to have a housemate who would give himself 12 teaspoons of instant coffee daily. So, is coffee the devil? No. Is too much coffee contributing to your stress & anxiety? Most likely. If youre feeling exhausted, stressed, overwhelmed or anxious, coffee is not the answer. My tips for reducing your caffeine intake: Aim for just 1 small coffee a day. Wait until after breakfast so you aren't drinking it on an empty stomach. Try switching your daily coffee for a Matcha tea or Matcha latte. Switch your coffee for a non-caffeinated option. Herbal teas are great. Opt for a decaf coffee. Trust me, at most good cafes it tastes the exact same. Are you a coffee drinker? See more
10.01.2022 A quick breakfast with a few of my favs @elwoodsourdough_ @99th_monkey peanut butter @yarravalleycherries jam ... Simple & delish! See more
10.01.2022 My printable 2021 Planner & Workbook is now available! How many times have you started a new year with a long list of goals and intentions? And then life gets in the way and things don't quite go to plan...... This has been the case for me in the past. That's why I created this planner and workbook to help you move into 2021 with a clear vision of what you want from the year ahead as well as a plan of attack to actually follow through. Link on my profile or you can find it on the Freebies tab on my website. See more
10.01.2022 Check-in with yourself today. How are you doing? Are you okay? So many of you are dealing with stress, anxiety, depression, overwhelm, burnout, grief, feeling alone, and the list goes on. And you don't have to do it alone. Reach out. Start the conversation. Let people in.... It's so important to check in with yourself and others regularly. Let's help each other through this wild ride we call 2020. #RUOK See more
09.01.2022 Who wants good moods? Last week, @monika_anna_nutritionist and I shared the foods to include to improve your moods (see my IGTV for the replay). VITAMIN C... When you're stressed, your adrenal glands require more vitamin C. The adrenals are responsible for releasing stress hormones (cortisol & adrenaline). B VITAMINS Important for creating neurotransmitters (your brain's chemical messengers), essential for energy production. & they are depleted during stressful times. GLYCINE This amino acid can improve sleep quality, aid sleep onset & generally restore your natural sleep rhythms. MAGNESIUM Particularly important for managing stress, this mineral increases GABA (a calming neurotransmitter), reduces stress hormones & can aid sleep. ZINC Regulates mood & enhances feelings of calm by stimulating GABA in the brain, Zinc also contributes to serotonin (the neurotransmitter responsible for feeling happy). OMEGA 3 These essential healthy fats (especially the EPA & DHA) positively affect mood disorders, emotions, cognition & reduce inflammation. Basically, great for brain function. Do you think you are getting enough of these nutrients? See more
09.01.2022 BLOATING One of the most common symptoms I see in clinic is bloating. A few questions I like to ask my clients to find out more information about what is going on:... Where in the abdomen is the bloating? When does the bloating occur? How long after meals? How long does it last for? Are you also experiencing excess gas? Is the gas particularly odorous? What relieves the bloating? What are the triggers? When did it first appear? We also talk about eating habits such as: How well you chew food Distractions during meals (eg. Phone) Eating on the go Mindless snacking Emotional eating On top of all of that, I look for: signs of food intolerances nutritional deficiencies dysfunction in other body systems such as a hormonal imbalance triggers within the gut-brain connection identify when further testing would be beneficial Youre not expected to figure it out on your own. If bloating is something youre experiencing, reach out, Id love to help you. Join @monika_anna_nutritionist and I tonight at 5:30pm where we will be doing part 2 of our bloating chat. See more
08.01.2022 I'm back in the office today and so excited to see my beautiful clients again! (And yes, Frankie and Luna are back in here with me) I know this time of year can be overwhelming for some. And often you're led to believe it's the perfect time for a strict diet and to decide how much weight your body needs to lose Instead, I encourage you to ask yourself if your eating habits and food choices are supporting you to feel your best? ... Do you have the energy to do everything you want to do? Are you sleeping well and waking refreshed? How are you coping with stress currently? Are you constantly bloated? Is your body sending you signs that something is out of balance? Small changes and subtle shifts in routine can bring about big results with time. So, how are you feeling as 2021 begins? See more
07.01.2022 This is your reminder to take some time to relax tonight. Do something you enjoy and be present within the moment. Have a hot bath (add some Epsom salts & essential oils for extra relaxation).... Lay with your legs up the wall with a chill music playlist on. Make yourself a cup of sleepy time tea. Spend some quality time with your pets. Do something creative. Whatever it is that feels good for you, make some time each and every day. See more
07.01.2022 SWISS CHARD // aka Rainbow Chard A common theme I see with clients is not enough dark green leafy veg in their diet. These vibrant leaves are full of essential vitamins, minerals and antioxidants. ... How to add more into your meals: Roughly chop stems & leaves & sauté on a medium heat. I usually use a dash of olive oil & minced garlic. A great addition to dinner. Sauté & add to an omelette. Add to a home-made pizza. Rub a little olive oil through the chard so it doesnt dry out & burn. Add sautéed chard to a home-made dip. Just add the cooked leaves & stems to a food processor when blending. Massage whole leaves with oil & flavours (sea salt, chilli, garlic etc) & grill. How do you get your dark leafy greens in? Or do you struggle to include them? See more
06.01.2022 SLEEP TIP: ALLOW 30-60 MINS FOR A NIGHT ROUTINE Choose a few things from this list to implement each night. In the beginning, keep it simple. You can always include more along the way. The point of a night routine is to prepare your mind and body for sleep. Put your phone down and unwind with a book. I prefer to go for fiction. Right before bed is not the time for any hardcore learning or self-help. ... Download the Insight Timer app and commit to a 5-10 minute guided meditation each night. Use essential oils to relax. 1-2 drops of lavender, chamomile or clary sage on your pillow should do the trick. Enjoy a cup of herbal tea. My favourites are a liquorice and cinnamon blend or chamomile. Explore the incredible bedtime Yin yoga flows on YouTube. Yoga and stretching is a great way to relax the body and trigger the rest and digest mode of your nervous system. See more
06.01.2022 Dont be fooled by how delicious these look. They taste awful I was experimenting with a protein chocolate chip cookie recipe and was hoping to share it with you today but it definitely needs some work. The cookie dough was delish! So I may share them as a Chocolate Chip Ball recipe instead.... I think there must be an ingredient in my protein powder that does not bake well, since they had a strange flavour when they came out of the oven. When it comes to cooking and baking, failed attempts are a good thing. You learn, you experiment, you test your knowledge, you move on. Never let a bad batch of cookies hold you back See more
05.01.2022 STRESS BUSTING TIP Start your day with a relaxing morning routine. Sounds simple, right? How you start your day impacts how the rest of your day will unfold. ... Allow enough time to avoid rushing. And choose a few actions to calm your nervous system. You may choosethings like: stretching yoga (even a short flow, there are plenty on YouTube you can try) meditation breathing exercises journaling cuddling a loved one or a pet This routine doesn't need to be long, and it can vary depending on what you need that day. The aim is to start your day calm and activate your parasympathetic nervous system (the branch of your nervous system responsible for calm and relaxation). See more
05.01.2022 Breakfast inspo Toast #1 - @99th_monkey Hazelnut cacao butter with fried rose petals. Toast #2 - @99th_monkey pistachio & almond butter with fresh banana... Toast #3 - @99th_monkey roasted peanut butter with cacao nibs See more
04.01.2022 SUNDAY CHECKLIST I love to set myself up for a good week & there are a few things I do on a Sunday (or Saturday) to help. Plan my meals for the week - I usually create a meal plan for myself, the same as what I provide to some of my clients. Having my meals planned takes away all of those tiny decisions through the week, which frees up my mind to focus on other things. ... Grocery shop - My car has been getting repaired so I have been doing online grocery orders. Im finding these to be really quick, easy & Im actually buying less unnecessary snacks. Plan my week ahead - I use Google Calendar to plan my week including consults, prep time, research & professional learning, catch ups with friends, appointments, workouts & walks (even walking the dogs). Doing it online allows flexibility with moving things around. Write my Monday to-do list - I use the @self journal each day. I copy down my schedule from Google Calendar to the paper diary & write my to-do list out. Find a process that works for you. Clean the house - Having a clean space allows me to stay focussed through the week. Starting the week with a clear desk is important. Plus its much nicer to spend time in. See more
04.01.2022 ANXIETY Did you know, 1 in 3 women will experience anxiety in their life? And 1 in 5 men. Its the most common mental health condition in Australia.... Everyone feels stressed or worried sometimes. Its a normal response when you are put under pressure. These feelings usually disappear once the pressure or stressful situation has passed. Anxiety is more than just feeling stressed or worried. Anxiety originates internally and it is your specific reaction to stress. The feeling is more like a general sense of unease or fear. Often anxiety shows up as constant worry about the past or future. And sometimes its feeling worried even when its about nothing in particular. Even when the problem or stressful situation has disappeared, anxiety will hang on. With anxiety, the stress response is often triggered unnecessarily. The good news is, there are plenty of treatment options. If anxiety is overwhelming you, or even just niggling away at you, then you need to seek the tools & strategies to deal with it. I have a free guide for you (link on my profile) which shares 5 ways to reduce stress & anxiety naturally. This is great place to start. And reach out to me if you have any questions at all. See more
04.01.2022 LIVE @ 5:30PM ON INSTAGRAM Join me & @monika_anna_nutritionist today to chat all things BLOATING. Let me know if you have any specific questions youd like us to cover.... Bloating is really common, but that doesnt mean you should accept it. Its important to figure out the root cause. And there may be more than one thing. Do you experience bloating? See more
02.01.2022 If you had to choose only one of these breakies, which would you choose? OPTION 1 - sourdough toast board with a range of @99th_monkey nut butters - PB & cacao nibs, almond & pistachio butter with fresh banana & hazelnut cacao with rose petals. OR... OPTION 2 - Freshly baked banana bread (next photo). This was heaven with the @99th_monkey hazelnut cacao spread See more
02.01.2022 I think my banana bread-baking phase will last long after the iso restrictions are lifted...
02.01.2022 5 reasons to love pumpkin seeds (aka pepitas): One of the best plant sources of zinc. Provides a hit of antioxidants to your plate (hello vitamin E & carotenoids).... Contain magnesium & tryptophan for a better sleep. Will increase your intake of healthy fats > omega 3 & omega 6 fatty acids. They are filling & satisfying. HOW TO EAT THEM: Sprinkle on salads Add to your roasted veg Roast with a sprinkle of sea salt Add to a trail mix Top your avo toast with them See more
