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Explore Nutrition & Health Coaching

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24.01.2022 WORLD BREASTFEEDING WEEK A time to: - Recognise how amazing the female body is. - Emphasis the many benefits for both mama & bubba by breastfeeding including but not limited to bubba gut health & immunity, as well as reduced breast cancer risk & assisting post partum recovery for mama. ... - Acknowledge that breastfeeding is not for every mama & bub, instead fed is best. - Normalise breastfeeding, especially in public places. - Educate that breastfeeding women have additional nutritional requirements, and at the bare minimum a lactation multivitamin should be continued throughout the breastfeeding journey. - Encourage supporting women to continue to breastfeed (if they wish), when challenges arise, by educating about increasing milk supply, minimising mastitis risk, working around allergy restrictions etc. Amazing image by the very talent @little_lsquiz #worldbreastfeedingweek #breastfeeding #normalisebreastfeeding #nutritionforbreastfeeding #dietitian #womenshealthdietitian #nutritionist #northernbeaches #sydneynorthshore

23.01.2022 Dietitian review of the Thermomix This has come up in a few of my consults lately so I thought I would share my thoughts. We got a thermomix in January after wanting one for about 4 years! Whole foods without hidden nasties - I love being able to easily combine whole foods to make snacks and other products knowing what is in them! Eg slices, muffins, cakes, bliss balls, porridges. Ideas - I love that the software is easy to use and you can find simple recipes with a...ny ingredient you have around Eg if I have chicken, I can put this in the search engine and find a new recipe to try. I would note here not all recipes are 100% balanced Eg I find I need to add extra vegetables to most recipes (although this is simple to do if your thinking). Time - I find the time fairly neutral when cooking things in the thermomix eg a full dinner meal (so it’s not necessarily quicker). I do find though that I save time by easily pulsing veggies/fruit/nuts & also quick cleaning functions. More cooking from home - It’s really easy to make a pizza base, nachos mix or other fun weekend food versus ordering in. I would say we have eaten at home more since we got a thermomix (although hard to tell as this has coincided with COVID ). Increased veg intake - I find it super easy to pulse lots of veggies to add to mixed dishes. I also love the simple salad recipes which make eating salad way more interesting than a plain garden salad. Cost - I use my thermomix most days so feel I am getting my money worth. In terms of ongoing costs of food - I would say this is fairly neutral - some dishes have lots of ingredients to buy, others times you can save money by not needing to buy separate items eg grated cheese or almond meal. Staples - I have made yoghurt and bread which are simple & I have loved knowing these are free from nasties and fresh, however I’m not in a good routine of doing this & the costs of ingredients can be more than buying the product so I usually still buy these staples (plus the bread goes off super quick #preservativefree) For more thermomix ideas check out @my.thermi.and.me @thermomixaus

22.01.2022 #challengeaccepted Me & my main girls . I hope to support these growing women & all women I come across. Beyond thankful for the women who support and inspire me everyday. Thanks for those that nominated me, sorry but slow to jump on the bandwagon.

21.01.2022 MEDITATION Something that should be part of everyone’s journey, but even more so now. I usually practice Vedic meditation taught to me by the lovely Carma @carmameditation but I found this which is really suited to the state of the world right now so thought I would share @insighttimer it’s really beautiful #meditation #socialdistancing #dietitian #nutritionist #sydneydietitian

20.01.2022 Movement for a healthy pregnancy deserved it’s own post Being physically active is important for health and especially can result in positive pregnancy outcomes including healthy weight gain. Agajn over or under exercising at either extreme is undesirable. ... It is also important to be guided by your individual medical team as there are some circumstances where movement needs to be limited or avoided. I would highly recommend getting advice from a pregnancy exercise specialist to learn about what is safe to do at each stage in pregnancy. There are so many of these wonderful people around with some of my recommendations being penny @thesportsphysioclinic , Jen and her team @fix_and_flex , Simone & her team @dmphysio_ , Ally @neutralbayphysiotherapy, sharmaine @beachesphysio for just a few examples of people who can give advice! #pregnancyexercise #pregnancy #healthypregnancy #dietetics #pregnancydietitian #nutritionist

18.01.2022 Weight gain & pregnancy It can be very hard to get the balance right between obsessing over gained weight versus being aware of excessive weight gain in pregnancy. Extremes of both not gaining enough & gaining too much weight can have negative impacts on the pregnancy & mum/bubs long term. The recommended weight to gain during pregnancy depends on your starting point. If you are at a healthy weight pre-pregnancy gaining 11.5-16kg is recommended, however if you were underwei...ght gaining 12.5 - 18kg is recommended. If you were overweight/obese prior to falling pregnant, a healthy weight gain is lower between 5-11.5kg (lower end for obese BMI category). Note: your BMI should be considered in context of your body composition - speak with a professional). During the first trimester 0.5-2kg weight gain is recommended, followed by 1-2.5kg per month depending on your starting BMI. My recommendations: - Don’t weigh yourself constantly but periodically check in with where your at. Be mindful of daily fluctuations & additional factors such as fluid retention especially in later pregnancy (ensure checked out medically). - Focus on nutritional quality of foods verse counting calories. Your body will work better if meeting nutrient requirements. - Learn to eat mindfully (eat without distractions, slow down speed of eating). - Honor both your hunger and your fullness by eating when hungry and stopping when full. The latter is harder to do as it is often a habit to finish the plate. - Identify non-hungry eating patterns and address if these are an issue (emotional eating, habitual snacking etc) - Avoid going long periods without eating. It is virtually impossible to meet all nutritional needs during pregnancy if you are not eating regular meals +\- snacks, plus physiologically this can lead to binges/suboptimal choices. - Learn to balance your meals and snacks by ensuring adequate veg, enough protein and considered carb quantities. - Dont overly restrict discretionary foods, this can lead to food obsession & binges (unless medically indicated). - Remember you are not eating of two, but you are growing a human. - Be gentle on yourself. - Get support if needed.

18.01.2022 All nutrients are important in pregnancy but there are some to give a special mention to: Folate - This well known nutrient is important for neural health and development. Supplementation is recommended (esp preconception and first trimester). Look for prenatal supplements that contain a more bioavailable form (folinate calcium, folinic acid, levonefolate calcium versus folic acid). Choline - See previous post, but important for neural/brain health, placenta function a...nd prevention of GDM & preeclampsia. Many supplements don’t contain any - consider additional supplements and food sources (eggs being one of the best sources). Iron - needs increase from 2nd trimester. Get tested and ensure adequate intake of red meat, tofu, fish, turkey, eggs, legumes, nuts and seeds. Add vitamin c foods (eg tomato) to meals to boost absorption and avoid tea with meals. DHA - Important for signalling between brain cells. Deficiencies linked to baby brain and also thought to play a role in preterm birth. Speak to your dietitian about supplements, especially if you don’t eat seafood. Vitamin D - important for so many things such as bsl control, bp management, immunity and deficiencies also linked to preterm birth. Get tested. Iodine - Essential for thyroid hormone synthesis & function. Requirements increase during pregnancy and Australian soil content is low = important reason to take a prenatal supplement containing at least 150mg/day. Magnesium - diverse role in health but linked to bsl and bp control, prevention of muscle cramps and constipation. Often found in prenatal supplements but an additional 300mg per day is often beneficial. Before taking any supplements please discuss this with your dietitian or doctor. Don’t also just rely on supplements - ensure to include a diverse nutrient dense diet during your pregnancy. #pregnancy #pregnancynutrition #preconception #dietitian #sydneydietitian #northernbeachessmallbusiness #northshoredietitian #northernbeachesdietitian #womenshealth #nutritionalsupplements

18.01.2022 Today the Australian Federal Government announced that those with an Enhanced Primary Care plan from their GP will now be able to receive dietetic care via Telehealth ie online or on the phone! And what more, a big win for the patients, this is bulk billed. Please speak to your GP to see if you are eligible (these appointments can also be booked via Telehealth at many practices) - eligibility is based around having a complex or chronic health condition. Appointments will be ...in 30min time slots and up to 5 visits can be used each year (depending on what your GP allocates). If you do have a chronic or complex health condition this is the time to be addressing them! Note: re webinars - these are still coming, just had to be delayed as there was a lot more work involved to switching to Telehealth than anticipated, plus you know kids home 24/7 makes things tricky . Note all Telehealth appointments booked on Thursday/Evenings/Weekends when hubby is on kid duties. Please get in touch for more info! #telehealth #dieteticsonline #gethealthyinisolation #dietetics #sydneydietitian #chronicdisease

16.01.2022 NEW BLOG UP: Nutritional supplements for your pregnancy journey. Have a read via our website (link in bio) & be in touch for individualised advice. #pregnancy #pregnancysupplements #dietitian #womenhealth #pregnancynutrition #northernbeachesmums #pregnancysydney

13.01.2022 NEW BLOG : 4 simple dietary changes you can make now to boost your fertility! Check it out via link in bio! #dietitian #nutritionist #womenshealth #fertility #ttc #fertilitynutritionist #northernbeachessydney #northshoresydney

12.01.2022 Positive body image 101 - don’t compare yourself to others. Our bodies, our stories, our lives they are all different and that’s a good thing #nutritionist #dietitian #bodylove #northernbeachesdietitian

12.01.2022 Repost @thewildfeminine #positivebodyimage #dietitian #nutritionist #womenshealth #familyhealth #bodylove

10.01.2022 Warming winter salad Roast a mix of veggies using olive oil (include a few starchy ones for carbs). Mine has sweet potato + eggplant + zucchini + carrot. Wash and prepare some greens. I have rocket and baby spinach.... In a saucepan use olive oil to cook Halloumi Make an avocado citrus dressing by simply mixing avo & lemon juice together. Put it all together, then top with pinenuts & sesame seeds. #winterlunch #balanceddiet #balancedmacros #veggies #dietitian #nutrition #northernbeachesdietitian

10.01.2022 The Explore Nutrition Team Admittedly the fruit holding members of the team don’t actually work, but they are what drives and motivates us, and is why we have a passion for women’s and family health. Laura and myself have been Dietitians for 10+ years but it wasn’t until we started thinking about having these babes that we really became passionate about everything from fertility, pregnancy, GDM & post natal depletion to fussy eating in kids. Ps kids are the best props for... photo shoots #dietitians #nutritionist #northernbeachesmums #healthyfamilies #womenshealth

08.01.2022 Attempting to make canva pictorials of the usual explanations I scribble on paper during sessions, due to this online consulting stuff... #diabetes #onlineconsulting #dietitian #gestationaldiabetes

07.01.2022 Sunny winter day ice creams are the best #nutritionist #normalisefood #dietitian #northernbeaches #kidsnutrition #icecream

05.01.2022 Now that you have had your baby what should you be considering regarding food: Initially the focus should be on recovery & replenishment after childbirth - think nutrient dense and warming foods. We want to focus on proteins to help repair tissue damage and micronutrient such as iron, b12 and zinc to replenish blood loss. Meats, stews, curries, porridge, eggs are good options. Enough food is important - Energy needs increase post birth for both recovery and breastfeeding..., if you choose to do so. Listen to your body and honor your hunger. Don’t rush into restrictive diets for losing the baby weight. Focus on eating for physical hunger not in a pattern to cope with being tired, stress or any another emotion. Preparation - Make sure you are prepared to make nutritious food choices with easy to eat snacks available and even snack stations set up around the house in places you might get trapped with a sleeping babe on you. Snacks might include: hard boiled eggs, nuts/seeds, fruit (fresh and dried), greek yoghurt, smoothies or nutritious whole food bar or muffin options. It is also a good idea to consider having prepared freezer meals stocked, a food train set up by caring family & friends or a meal delivery service arranged to ensure nutrient dense main meals are available. Focus on the quality of your food choices - it is normal and totally okay to indulge a little after childbirth, however for the majority of time focus on foods that are nutrient dense and well balanced. Eating foods high in sugar or reliance on fast food won’t support your recovery, breastmilk supply or energy levels in the long run. Supporting breastmilk supply - this is a topic in itself, but ensuring adequate food intake, nutrient dense foods and plenty of fluids is important here. Don’t underestimate the power of fluids to support breast milk supply. Being relaxed is another non food related aspect of supporting breastmilk production. #postnatalnutrition #dietitian #nutritionist #breastfeeding #childbirth #sydneydietitian #northernbeaches

04.01.2022 Boost your snacks - Banana and peanut butter - surprising really tasty & so much more satisfying than a banana on its own. I like @mayversfood natural peanut butter. #dietitian #nutritionist #northernbeachesdietitian #snacks #smartsnacks #healthysnacks

03.01.2022 Dairy (& soy) Free Breastfeeding - when baby or mama has an intolerance or dietary dislike/restriction Breastfeeding increases both your macro and micro nutrients needs. It is possible to meet these without dairy or soy, however it can take extra thought to ensure both mama and bubba are meeting requirements. Macronutrients such as fat and protein need to be considered as well as micronutrients such as calcium, vitamin k2, iodine and vitamin D. Please get advice before sup...plementing these nutrients as not all are routinely recommended. Dairy and soy are also found HIDDEN in lots of little places - some sensitive babies will need strict avoidance to see an improvement in symptoms. Learn about what to look for, what’s okay and alternative products and choices. Please note that it is always important that you and your baby are assessed and take the recommendations of your doctor. If your doctor has recommended you trial a period of following a dairy +\- soy free diet whilst breastfeeding I encourage you to seek support of a dietitian. Note: Babies who react to dairy will often also react to soy therefore both are often needed to be avoided. #dairyfreebreastfeeding #dietitian #nutritionist #breastfeedingdiet #dairyandsoyfreebreastfeeding

02.01.2022 Exciting gift in a parcel today to show different clients & groups @onehandedcooks If you have kids I highly recommend you follow them for great food ideas! We can’t wait to do some cooking during this social distancing / stay at home time!... #kidsrecipes #dietitian

02.01.2022 Happiest of birthdays to my sweet little girl. Three today - You are beyond cute, I love your cuddles, your voice and holding your soft little hand

02.01.2022 Enhancing knowledge about fussy eating in kids with the @ellyn_satter_institute Learning about feeding your children in a positive way can make such a difference to constant stressors of difficult meal times and reduce the natural worries of having a fussy eater. #dietitian #nutritionists #fussyeaters #kidsnutrition #northernbeaches #northernbeachessmallbusiness #sydneydietitian #functionalnutrition