Food & Movement in Herston | Alternative & holistic health service

Food & Movement

Locality: Herston

Phone: +61 7 3831 1908

Address: 4/49 Butterfield St, 4006 Herston, QLD, Australia

Website: http://www.foodandmovement.com.au

Likes: 73

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• Medical and health
• Alternative & holistic health service
• Health/beauty
• Nutritionist

25.01.2022 CAULIFLOWER POWER!! Check this little container of deliciousness out!!! Cauliflower has been very on trend for a while now, cauliflower rice, roasted cauliflower, cauliflower purée... it has come a long way from the good old cauliflower and cheese sauce. These beauties look like broccolini but taste like cauliflower, very delicious and you can eat it raw or cooked, great for a lunchbox snack too. Your body will thank you as its full of vitamin K, B vitamins, potassium, fibr...e AND 1 cup of cauliflower gives you over 80% of your daily vitamin C requirements... who would have thought? How do you like yours???? #cauliflower #cauliflowerrice #haes #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest See more

24.01.2022 LOVED THESE LENTILS!!! I am not a huge fan of lentils but I know they are so good for me so when I saw this I jumped at the chance! With 25g protein and 47g carbs per 100g its easy to get yourself a good hit of both and then just add a veggie based sauce.. As a bonus lentils are an amazing source of that gold standard food for your gut bugs - resistant starch! ... Great for our veggie and vegan friends as well!!! Cant lose! Give it a try! (Yes an excuse for a dog photo as well!! ) #healthyeating #vegetarian #vegan #lentils #haes #bordercollie #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

24.01.2022 WHAT IS FOR LUNCH???? I often get asked by mums what i put in the teenagers lunchbox... So completely unedited here it is!! * Chobani pouch yoghurt- no time to stop for a spoon! ... * 2 multigrain rolls - ham, cheese, lettuce & avo. * Banana * Apple * Nuts (almonds this week - that is three serves in the bag- carries extra in case hungry!) * Energize up n go. * Juice popper (frozen) * Small chocolate * Home made f&m muesli bar There you have it for today.. remember this is for a teenager with very high energy requirements so adjust where you need to. Also note its not all perfect and Insta worthy but all nutrition boxes are ticked allowing for some things like the popper and chocolate to sneak in! I am happy it comes home empty and eaten, just with perhaps some leftover almonds on board... Thats always a win! What is your go to lunchbox idea??? #healthyeating #haes #lunchbox #schoollunch #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

24.01.2022 MOTHERS DAY EARLY SHOUT OUT!!! Not much else to add is there! Lets not find anyones anything for one day! #mothersday #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

23.01.2022 DONT DO IT!!!! All too often I see people in clinic who are eating way less than they should be for their age, activity or lifestyle... they think that by depriving themselves they will trim down more quickly. The truth is that they might initially but it will catch up with them and they may lose muscle mass and cause metabolic upheavals...not to mention it is UNSUSTAINABLE!!! ...please go and see a dietitian who can help you eat better quality foods not just less and see th...e long term health benefits!!! #healthyeating #haes #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

22.01.2022 GOOD ONE CRICKET AUSTRALIA!!! Taking further steps in equal pay in sport by topping up the Southern Stars prize money potential at next years 20/20 matches to equal the men. . Complete equality in sport, especially traditionally male dominated ones, still has a way to go but progress like this as well as recent high profile coverage of Womens World Cup, the growth of womens rugby codes and AFL is sending a much better message to our young female athletes! . Promote it, watch it, enjoy it, support it at every opportunity !!! You likely will really enjoy it! . #womeninsport #womenempowerment #girlpower #sport #cricket #dietitian #cricketaustralia #sportsdietitian #womenscricket

22.01.2022 BERRY HAPPY !!! To find these stunning strawberries at the markets....I think sometimes they get forgotten over the super food cousin blueberries... So I wanted to remind you that the health benefits of these beauties are largely due to the presence of anti -inflammatory antioxidants. They contain anti-aging flavonoid antioxidants called anthocyanin and catechin which have also been associated with lowering the risk for chronic diseases including cancer and cardiovascul...ar disease. Aside from these polyphenols, they have many other nutrients, vitamins and minerals including vitamin C, folate, potassium, manganese, dietary fiber, and magnesium. Pretty impressive! I am having these on toast with ricotta and honey for breakfast... but they are also delicious with a drizzle of glazed balsamic and watermelon.. ... how do you like yours??? #healthyeating #haes #strawberry #breakfast #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

21.01.2022 WASTE NOT!!! You know what happens... its a Friday and you defrost that steak/chicken/fish for dinner feeling very virtuous and organised.... . Then you get that better offer from your partner, bestie, work mates or local Uber eats driver ... . What you do with the partly defrosted protein??? Well CSIRO lead food microbiologist and head of food safety has a tip to save that problem.. if you defrost food in the fridge it is perfectly safe to then refreeze.. simply keep it o...ut of the danger zone which is UNDER 5C and you can happily accept your better offer and throw it back in the freezer! ( a tip - my experience is you may lose some integrity with your seafood but throw it in a curry or stir fry later.., problem solved!). . As a rule always plan ahead and leave time to defrost in the fridge if you can.. then your options are endless!!! You may even end up eating it as planned! ...., . Happy Dietitians Day! Yep it exists! . #dietitian #dietitiansday #healthyeating #haes #foodsafety #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest See more

20.01.2022 BEACH BENEFITS!...No I have not run off on holidays (shame!! ) but I am working on my Vitamin D levels which are lower than normal coming out of winter... . Whats the big deal?? Vitamin D (which is actually a hormone!) is an essential part of keeping our bone density healthy and it is utilised by every cell in the body for many different reasons. . You can get it in food or supplements but the best way is to make it yourself by safe sun exposure! It can take as litt...le as 7-8 minutes in the Southern Hemisphere summer. . Enough of an excuse for me... Happy Sunday everyone!! . #healthyeating #haes #bonehealth #vitamind #beach #osteoperosis #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

20.01.2022 SIMPLE STIR FRY!!! Last night I whipped up an old favourite of a stir fry... it’s such a simple meal and I often forget about it!!! Covers your colourful veggies.. there are no rules on what sort..Just whatever is in the fridge Add some protein, I chose beef to help my iron levels. Then be creative! I used some coconut aminos, Manuka honey, sesame oil, and garlic and ginger.. just to my taste... throw in some bean sprouts to make it crunchy... and a bit of rice to soak... it all up!! Perfect pre weekend dinner!!! . What is your favourite stir fry??? #healthyeating #haes #stirfry #vegetables #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

20.01.2022 SIMPLE STIR FRY!!! Last night I whipped up an old favourite of a stir fry... its such a simple meal and I often forget about it!!! Covers your colourful veggies.. there are no rules on what sort..Just whatever is in the fridge Add some protein, I chose beef to help my iron levels. Then be creative! I used some coconut aminos, Manuka honey, sesame oil, and garlic and ginger.. just to my taste... throw in some bean sprouts to make it crunchy... and a bit of rice to soak... it all up!! Perfect pre weekend dinner!!! . What is your favourite stir fry??? #healthyeating #haes #stirfry #vegetables #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

19.01.2022 GIVEAWAY!!! Lets finish the week with a fun easy giveaway! For my friends in Brisbane here is your chance to win free tickets to the Modern Womans Expo at the Brisbane Convention Centre on 1-2 June. Three pairs to be won to what will be an awesome day ladies! (And gents too!!!). It will be a celebration of empowerment, inspiration and motivation with heaps of information on: Health & fitness ... Beauty Nutrition Fashion Finance Travel Mental & Spiritual well being Thanks to @cyclingmumsaus where F&M Fridays can be seen every Friday for tips and tricks in all things nutrition, food and sport!!! RULES: - Must be a follower of me - Tag in a friend in the comments (one tag=one entry) - Share to your story for an additional 25 entries - The winner will be randomly selected and announced in a post on Sunday 26th May at 1pm Brisbane time (AEST) #giveaway #instagramwinner #instagram giveaway #healthyeating #haes #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

19.01.2022 SUPERMARKET STALKING!!! It wont surprise anyone that I love supermarkets and especially when I find great new products! At my local Woolies I found this delicious, high protein, locally made yoghurt with less than a teaspoon of sugar per 100g (none added!!). Australian cows milk too..... Great addition to breakfast, use it as a snack with a handful of blueberries or stir it into curries, casseroles and soups... oh and a great substitute for sour cream when having Mexican...!! The teenager didnt notice! ... PS. I was asked recently if I get paid for these product shout outs- answer is NO, I do it to help people with their nutrition! If I ever do I will certainly let you know!! #healthyeating #haes #yoghurt #protein #breakfast #muscle #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

19.01.2022 PADDOCK TO PLATE??? Well More like Fridge to Frittata to Fi... I often hear from clients how hard it is to cook for one and time consuming etc etc... so being teenager free I thought I would share my solo dinner tonight... . Take 2 eggs, lightly whisk and add a good splash of milk. .... Heat a non stick fry pan- yes just a little one!! . Find anything green orange red white brown or veggie looking in your fridge freezer (yes steam fresh are ok!) and microwave/ sauté/ lightly stir fry with any herbs close at hand! . Remove from pan and pour in egg mixture and season well. Add the veggies back in... . I added hot smoked salmon to mine but you can use ham/ chicken/tuna/ chickpeas as you fancy! Top with grated cheese. . Place a lid on and cook until its not runny and is nice and fluffy or place in oven (no lid!) to get a crispy, melty cheese top. . Serve with rocket and a squeeze of lemon both from Nonnas garden and aaaamazing!! Oh and some truffle balsamic... no comment required! Healthy well rounded dinner for one in 14 minutes!!!! #healthyeating #haes #egg #brunch #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

17.01.2022 BURGER URGE??! Who doesnt love a burger? Making them at home is not hard and so much healthier for you. These babies were a huge hit! 500g mince (4 patties) (salt and pepper, garlic, onion, one egg & sprinkle of rosemary) Lettuce, tomatoes , carrot, beetroot & vintage cheddar melted on pattie in the last two minutes of cooking.. PLUS Nonnas famous Smokey Bbq sauce to finish... I could have eaten three !!! .. simple but totally delicious #burger #hamburger #haes #he...althyfood #healthyeating #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest See more

17.01.2022 FUEL!!! What an awesome afternoon talking to W hotel staff on all thing Fueling at their Talent Rally...mind you with food (and a great DJ!) like this why wouldnt you want to be there!!! Nutritious, healthy and very easy on the eye and definitely pleasing for the belly!!! Thanks W Hotel ... #healthyeating #haes #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

17.01.2022 NOT JUST NUTRITION...A stroll with a favourite buddy can be just as nourishing for you as your favourite hot meal on a winter night! . Taking time to be kind and move yourself will help to reduce your stress levels which we know can cause all sorts of health issues from compromised metabolism to chronic diseases and poor mental health. . Life is busy. Do something for YOURSELF today....,even if it is seemingly small, it all adds up to a healthier happier you ... #healthyeating #haes #selfcare #bordercollie #dogwalking #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

16.01.2022 HUNGRY??? I love picky food and I recently shared this platter with some wonderful friends.... note the green stuff and the strawberries ? As a dietitian I cant help it and it does make things look much more inviting! There is also some belly boosting artichokes, eggplant, pickled onions and some nice grainy crackers... pretty much everyone was happy!! Job well done #healthyeating #haes #cheeseboard ... #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest See more

15.01.2022 DON’T DITCH DATES!! They are a great super snack. High in fibre and nutrient dense...packed full of phenolic compounds, (such as those found in berries and red wine ), which have an antioxidant effect on your body, as well as some studies showing they can potentially minimise the risks of some chronic diseases such as cardio vascular disease. That’s not all folks! They also have loads of vitamins and minerals..so what’s not to like??! . They are a brilliant pre training... snack as well, I often have 2-3 medjool dates pre training for a good sweet carb boost. . OR!! Try substituting a daytime snack for two dates filled with peanut butter...result = carbs/healthy fats/protein in one place! . #healthyeating #haes #snack #snacks #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

13.01.2022 AIRPORT EATING!!! Can be really difficult, there are a lot of less than optimal snacks and its super easy to fall into picking up a quick fix as you rush past. . These rice paper rolls did the trick after a great day of presenting to University of Notre Dame staff in Sydney talking all things gut health! The bar was in my bag.... always have something handy as it helps when you get caught ... AND these coincidentally are great for your belly bugs with all fibre bases cove...red!!! #healthyeating #haes #fibreshare #guthealth #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

13.01.2022 PASSIONFRUIT THAT IS!!! This is one of my absolute faves, I eat at least two each day! . They are rich in fibre (2 fruits is about 5g) vitamins A and C, riboflavin and carotene - all great antioxidants for our bodies. . They are low GI and also sneak in some vitamin B to help our body regulate thyroid function and great for cardio vascular health! ... . Have them on their own, with fruit and yoghurt in your smoothie or make up some refreshing ice blocks for the warmer weather!!! . Dont forget they can be great in savoury dressings for salads as well!!! . . Buy them heavy and eat slightly wrinkled and in large amounts! These guys are low in energy and high in nutrition!!! LOVE IT!!! #healthyeating #haes #passionfruit #yum #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

13.01.2022 PERFECT POACHING! In preparation for a yummy weekend brunch I have been trialing poaching techniques, stringently and occasionally harshly reviewed by the teenager!! Here are the most successful methods we found so you can get perfectly soft delicious eggs at home for about a tenth of the $$!! 1. Bring a pot of water to a gentle rolling boil adding 1tsp salt and 1-2 tblsp (depending on pot size) of white vinegar. ... 2. Eggs must be fresh- the fresher the better poach - although we still got reasonable results with 2-3 week old eggs. 3. Break eggs into a smaller bowl. (You can break into a small sieve first to discard whites which will just break off - I couldnt always be bothered and would scoop them out while cooking ) 4. Stir pot to create a whirlpool and either gently tip egg into centre of pot or use a soup spoon. 5. Cook for 2 minutes for runny eggs or up to 3.30 minutes for hard boiled. Keep water just at rolling boil. 6. Remove with a slotted spoon and drain on paper towel or tea towel. Be gentle but dont worry- they are more robust than you think! Eat with healthy grainy, sourdough or rye toast, avo, , tomato spinach or whatever veggies take your fancy!!! Any other tips??? #healthyeating #haes #eggs #poachedeggs #breakfast #avocadotoast #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

13.01.2022 OMELETTE FAIL !!! Just to prove dietitians are completely human!!! Luckily my body wont notice that my omelette isnt really an omelette any more... and was probably cooked a bit too long ... However it will thank me for the variety of fresh veggies like carrots snow peas, capsicum and tomatoes , the fresh free range eggs, parmesan cheese and the crispy pancetta.. not to mention the avocado and rye bread... all finished with some parsley, basil and a bit of truffle glaze.. not very pretty people but pretty tasty #omelette #foodfail #eggs #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

11.01.2022 SOUPER!! As it gets cooler here in the Southern Hemisphere we all love a bit of soul warming soup. The trick is make sure you are still getting a well rounded balanced meal. Most of the time soup has loads of veggies maybe even some carbs like noodles, pasta or potatoes so yes big tick! But where is the protein to keep you full and help repair your muscles ? ... My soup started out as a pumpkin soup...nice but a bit boring ..YAWN!! Easily solved though! I added heaps of herbs from my stove side garden, carrot, beans, peas, tomatoes, capsicum... Some grainy toast on the side... AND importantly PROTEIN in the form of 50g of corned beef I had left over (chicken, ham, beans, legumes are all good!) PLUS two massive spoons of high protein greek yoghurt . Perfect and delicious!!! #healthyeating #haes #soup #winterwarmers #protein #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

11.01.2022 HAPPY FRIDAY!!! Be sure you make the most of it, plan to do something kind and thoughtful for someone else over the weekend.... and while you are at it, do something that is nourishing for yourself as well.. #healthyeating #haes #friday #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf... #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest See more

10.01.2022 Cant really say it any better than that! Thought for the weekend from Food & Movement . Have a wonderful weekend and eat some amazing food everyone!!! #inspirationalquotes #motivationalquotes #healthyeating #haes #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

10.01.2022 AIRPORT EATING!!! Can be really difficult, there are a lot of less than optimal snacks and it’s super easy to fall into picking up a quick fix as you rush past. . These rice paper rolls did the trick after a great day of presenting to University of Notre Dame staff in Sydney talking all things gut health! The bar was in my bag.... always have something handy as it helps when you get caught ... AND these coincidentally are great for your belly bugs with all fibre bases cove...red!!! #healthyeating #haes #fibreshare #guthealth #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

08.01.2022 WINNER!! Thanks to everyone who entered but sadly only a few can win.. after the random draw the 3 sets of two tickets go to these followers, congratulations !! @littlet4ever @dandanthemetalman @littlet4ever (proving the laws of probability!!! Lol) ... Please DM me your addresses and the tickets will be express posted to you tomorrow! Thanks everyone! Appreciate your support #giveaway #instagramwinner #instagram giveaway #healthyeating #haes #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

08.01.2022 WINNERS!!! Big shout out to all clients who competed in the Guzzler Ultra, but a special one for @sylviapfeffer who came home 5th in a time of 17hrs 22 minutes on what was by all accounta SUUUUPER tough course... she is an amazing example of how important taking the time and energy to plan and practice your race nutrition is! Nailed it! Hope to be there with you next year guys ... Relax and enjoy the refueling people, you deserve it!!! #guzzlerultra #ultrarunning #run...ning #healthyeating #haes #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest See more

08.01.2022 BEEF UP BREAKFAST!!! Once again I find the latest thing on the shelves to be protein enriched breakfast. Given it is the meal most people struggle to get adequate amounts in its not a surprise! Research shows that people who include protein in breakfast have lower body mass and are less likely to go searching for the chocolate or biscuits later in the day. Its also vital for athletes post training! This one gives you a good 17g when eaten with 1/2 cup of skim milk... add ...a few tablespoons of good quality greek yoghurt and you could easily get about 25g in one bowl. Oats are great as they have low levels of sugar, 1.6g per serve here.. (often an issue in breakfast cereal), you can add almost any fruit to it to get a sneaky serve in (apple, berries , banana for a start, dont forget the spices too!) they are a great source of both soluble and insoluble fibre to give you some gut love as well as beta glucan to help with lowering cholesterol levels. Top with a spoon of crushed nuts or LSA mix for a dose of healthy fats and you have a gold star breakfast!!! And they are so warming on cold mornings . #healthyeating #haes #oatmeal #oats #protein #muscle #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

07.01.2022 HAPPY MONDAY!!! So it might look like an excuse to put a cute dog photo up (but who doesnt need a bit of puppy love on a Monday??) but I wanted to just mention something which has come up a lot with my clients lately... Its the starting a new diet or turning over a new leaf on a Monday, often after an indulgent weekend and often in an overly restrictive manner. You might know I hate diets, they dont work and the majority of people regain the weight (backed up by re...search). So instead of being either in or out try to stay somewhere in the middle with you nutrition!! It is ok to occasionally have something less nutritious , you wont put on 5kg! AS LONG AS you are treating your body well the rest of the time and eating appropriate portions, lots of veggies and salad, whole grains and lean proteins as well as a good dose of healthy fat! Do this most of the time and you wont have to go on the defensive every Monday and then feel bad because you break it by Wednesday afternoon!!! It works... Just ask your friendly dietitian!!! #healthyeating #haes #bordercolllie #diet #healthyeatting #mondayblues #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

06.01.2022 BREAKFAST INTRUDER!!!! As a dietitian I believe in the importance of breakfast and this little possum did too as I passed him feasting on the bakery delivery super early while I was out training this morning! Moral of the story people- we all need to start the day with something in our bellies!!! #breakfast #dietitian #f&m #foodandmovement #possum #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

06.01.2022 DONT DITCH DATES!! They are a great super snack. High in fibre and nutrient dense...packed full of phenolic compounds, (such as those found in berries and red wine ), which have an antioxidant effect on your body, as well as some studies showing they can potentially minimise the risks of some chronic diseases such as cardio vascular disease. Thats not all folks! They also have loads of vitamins and minerals..so whats not to like??! . They are a brilliant pre training... snack as well, I often have 2-3 medjool dates pre training for a good sweet carb boost. . OR!! Try substituting a daytime snack for two dates filled with peanut butter...result = carbs/healthy fats/protein in one place! . #healthyeating #haes #snack #snacks #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

06.01.2022 WEDNESDAY WARMER!! Its that time of year here in Australia when we get the slow cookers out and look for a warming stew. Delicious, easy, PLUS as an added benefit they are great for batch cooking and freezing for weekday meals! This one is delicious and you can have your protein veggies and carbs all in one pot if you choose! Here is what you need:... 1kg diced chuck steak 1 diced brown onion 4-5 garlic cloves 200g quartered button mushrooms 2 capsicums chopped into chunks 3 large carrots chopped into pieces 4 bay leaves 2 tablespoons plain flour 2 tablespoon sweet paprika 2 cups beef stock Can of diced tomatoes Parsley to serve Sour cream (I used a good quality greek yoghurt! Rice/noodles/tagliatelle/ crusty bread OR add potatoes to the stew to serve 1. Preheat oven to 180C, heat a good splash of olive oil in a heavy based pot and brown meat in batches and remove from pot. 2. Add extra oil and sauté onion garlic mushies capsicums and carrots 3. Add meat, flour, paprika, bay leaves, stir then add tomatoes and stock. 4. Place lid on and cook for 2 hrs or until beef is falling apart and tender. 5. Serve with a dollop of sour cream or yoghurt topped with parsley and your Carbohydrate of choice! (If potato add along with other veggies in step 2!) I also add some lightly blanched beans or peas at this point too just for my greens! 6. Eat and enjoy-YUM!!! It can be easily converted to a slow cooker as well, just pop it on low for the day while you are at work. What else do you love in winter??? #healthyeating #haes #slowcookermeals #beef #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

05.01.2022 WASTE NOT!!! You know what happens... it’s a Friday and you defrost that steak/chicken/fish for dinner feeling very virtuous and organised.... . Then you get that better offer from your partner, bestie, work mates or local Uber eats driver ... . What you do with the partly defrosted protein??? Well CSIRO lead food microbiologist and head of food safety has a tip to save that problem.. if you defrost food in the fridge it is perfectly safe to then refreeze.. simply keep it o...ut of the danger zone which is UNDER 5C and you can happily accept your better offer and throw it back in the freezer! ( a tip - my experience is you may lose some integrity with your seafood but throw it in a curry or stir fry later.., problem solved!). . As a rule always plan ahead and leave time to defrost in the fridge if you can.. then your options are endless!!! You may even end up eating it as planned! ...., . Happy Dietitian’s Day! Yep it exists! . #dietitian #dietitiansday #healthyeating #haes #foodsafety #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest See more

05.01.2022 IRON!!! I love iron - hate ironing! So its important I get enough iron and can dodge the ironing as well! For some quick tips on how to get your iron levels up go and check out F&M Friday on FB this week https://www.facebook.com/cyclingmumsaustralia/ #ironrichfoods #iron #healthyeating #haes #dietitian #f&m #foodandmovement... #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest See more

04.01.2022 PLANT POWER!!! The plant based theme continues with this divine herb baked field mushroom, pumpkin dip, smoked sesame cheese and red kraut thanks to The Corner Store Cafe. Plant based foods provide amazing fibre for a healthy gut. Variety is super important as well! My friend and expert gut health dietitian @chloe_mcleod_dietitian issued a challenge recently on @physicalperformanceshow and I am right on board! It was to eat 30 different plant based foods in a week.. that...s fruit, veggies, grains, nuts seeds and legumes! Love your belly and try it!!! Let me know your progress!!! #healthyeating #haes #vegan #vegetarian #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

04.01.2022 DELICIOUS SIMPLICITY! These tomatoes on my lunch with salt and pepper not only looked amazing but are great for you as well. They contain lycopene, a natural antioxidant linked to a range of health benefits from protection for your skin to reducing the risk of some cancers. Just to add to their appeal they contain vitamins A & C, have been shown to assist with reduced cardiovascular disease and diabetes control.. The best part is they are delicious and low in energy s...o what are you waiting for??? Have them with feta and basil , olive oil, on a good old fashioned sandwich or just eat them whole!!! No excuses! #healthyeating #haes #tomatoes #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

04.01.2022 BAD BELLY??? Not all gut bugs are good, having just suffered my way through a house of gastro sufferers- here are a few tips to help! . Hydration is key! Keeping yourself hydrated is so important. You are losing fluid if you are either vomiting or if you have diarrhea, so sucking ice blocks or sipping hydration solution is imperative. . When you feel you can eat, its important you do. It will help you regain your strength and feel a bit better... BUT we dont want that po...or gut to work too hard as its probably feeling pretty inflamed and unhappy... a good idea is to stick to low fibre foods to give it a break until it has healed completely. Bananas have potassium (an electrolyte so ), white rice is great, applesauce (apples have fibre so purées are easier on the belly) toast is good, try to have white bread or not too grainy (cant believe I said that!!!). Basically low fibre, limited dairy (small amounts of yoghurt can help) and easily digested protein like eggs are good too. Oh and a probiotic can help as well. If it goes on for longer than a few days please see your doctor.. Hopefully you wont need this post- wash your hands regularly and keep those bellys as healthy as possible all the time so they can fight off the bad guys!!! #healthyeating #haes #gastro #guthealth #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

03.01.2022 WHAT IS FOR LUNCH???? I often get asked by mums what i put in the teenager’s lunchbox... So completely unedited here it is!! * Chobani pouch yoghurt- no time to stop for a spoon! ... * 2 multigrain rolls - ham, cheese, lettuce & avo. * Banana * Apple * Nuts (almonds this week - that is three serves in the bag- carries extra in case hungry!) * Energize up n go. * Juice popper (frozen) * Small chocolate * Home made f&m muesli bar There you have it for today.. remember this is for a teenager with very high energy requirements so adjust where you need to. Also note it’s not all perfect and Insta worthy but all nutrition boxes are ticked allowing for some things like the popper and chocolate to sneak in! I am happy it comes home empty and eaten, just with perhaps some leftover almonds on board... That’s always a win! What is your go to lunchbox idea??? #healthyeating #haes #lunchbox #schoollunch #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

03.01.2022 TALKING SPORTS DIETITIANS on ABC Grandstand national radio with the delightfully talented Leisel Jones today. Thank you for the great chat, look forward to doing it again! #abcgrandstand #abcradio #abc #dietitian #f&m #foodandmovement #sportsnutrition #sportsdietitian #lunchgoals #instahealth #bodylove #fitfam #healthychoices #fitfluential #tiu #fitfood #eatyourgreens #realfood #wholefood #jerf #eatwelllivewell #nourish #buzzfeedhealth #antioxidants #colour #feedfeed #freshisbest

01.01.2022 Nothing to make you feel your age like getting a cool birthday present and having the teenager say Oh thats great!! ...so what do they sing again??