Food Fit For You in Perth, Western Australia | Medical and health

Food Fit For You

Locality: Perth, Western Australia

Phone: +61 416 559 201

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• Medical and health
• Alternative & holistic health service
• Nutritionist

25.01.2022 Through this difficult time it’s important to try and stay positive. So I ask you this, what are you grateful for today? I’m grateful for coffee and still being able to support small businesses who are still doing take aways.I’m grateful that even though my business has taken a hit that I still have my part-time job working in the hospital being able to help where I can through this hard time. Lastly, I’m grateful for technology that keeps up connected from afar.

25.01.2022 With everything going on in the world at the moment it can be hard to see the positives in all of this. Don’t forget to be grateful for the loved ones in your life and the things that bring you joy. Keep your friends and family close but maybe not too close because #socialdistancing

24.01.2022 AIM FOR 30 Recent research shows that we should be aiming to consume at least 30 different plant based foods/ products per week to assist with improving the diversity of our gut microbiome and therefore overall gut health. This is a fun little activity that I have recently started using with some of my clients.... Here are a few ways you can work on upper your plant based food: Add nuts to salads or stir fries Buy a new veggie that you have never cooked with each week Replace you daily apple with a different piece of fruit each day or even better with a fruit salad Add chia seeds or flax seeds to your morning cereal Choose various grains through the day e.g oats at brekky, lentils at lunch, grainy crackers for a snack and brown rice at dinner Get out of your comfort zone and try different grains Add legumes or lentils to curries, salads, stir fries, stews, soups Aim to have veggies/ salad at both lunch and dinner but aim for different types at each meal (Bonus for having veggies at snacks) Utilise fresh and frozen veggies and fruit See more

23.01.2022 Isolation has definitely made me be a lot more creative with my cooking I have been experimenting with different ingredients that I don’t usually cook with and have found a few that I will definitely be using a lot more often such as cous cous! Beef rissoles and cous cous salad~ Serves 4-5 ... Ingredients: Rissoles ~ 500g lean beef mince, 1 egg, 1 teaspoon of cumin, 1 teaspoon paprika, fresh coriander, a pinch of salt & teaspoon of minced garlic Cous cous ~ 200g (uncooked) cous cous, teaspoon of minced garlic & 2 chicken stock cubes Salad ~ 3 large tomatoes, 1 cucumber, rocket leaves, parsley, mint, a small red onion & 1 lemon (or 2 tablespoons of lemon juice) Method: Add teaspoon of minced garlic to an oiled pot and cooked for 1 minute. Add water, cous cous and stock cubes. Bring to the boil and turn down to simmer. Cook for 5 mins or until fluffy. While cous cous is cooking chop up the tomato, cucumber, red onion, parsley and mint. Set aside in a bowl. In a different bowl add beef mince, egg, cumin, paprika, fresh coriander, a pinch of salt and teaspoon of minced garlic. Mix together and form into balls or koftas. Cook on oiled pan on medium heat for 10-12 mins or until cooked through. Add the cooked cous cous to chopped salad and mix through. Serve cous cous salad on a bed of rocket with rissoles and lemon juice on top. ENJOY & let me know if you try it out See more

23.01.2022 Myth busting ‘low fat milk has added sugars’ nope, not true Both plain full cream and low fat/skim milk don't have any added sugars. They do however contain naturally occurring milk sugars called lactose but no added sugars. We know this because when we look at the ingredient on a bottle of milk it will just say ‘homogenised and pasteurised milk’. If there were sugar added to the milk by law it would have to be written in the ingredients list. Wh...en we compare some low fat/skim milks to full cream milks by looking at the nutrition panel it may look like there is slightly more ‘sugar’ but this is only because some of the fat has been removed (or skimmed) from this product. Meaning that the concentrations of what is left in the milk is higher (e.g. more lactose as the fat has been taken out). This is also why the protein and calcium content of low fat milks are slightly higher than full cream milks also. Are you a full cream, low fat or nut milk kinda person?

23.01.2022 When it comes to buying hats it’s usually just a one size fits all. However, when it comes to nutrition there is no one size fits all approach. As they say, there is more than one way to skin a cat. Well the same goes for our nutrition. However, just because there are many different ways doesn’t mean they are all going to work for you. There are several factors that I look at when determining the best approach for an individual. Some of these factors inc...lude: Food preference Current habits and behaviours Physical activity Cooking skills Nutrition knowledge Work/ lunch breaks/ access Goals Individual nutrition needs Budget Time How much of a priority nutrition is Relationship with food Previous eating - exploring whats works and what hasn’t Energy levels Digestion How they are actually feeling What the individual sees as being sustainable Medical history The list goes on... Once we have considered these factors it makes finding that way of eating for the individual a little easier. From here we can look at slowly changing habits and implement new behaviours overtime. This is something that I always recommend rather than doing a complete diet overhaul as we all know that this never lasts long. So, what is the home message? Don’t just jump on board the next trending diet or the one that was recommended to you because it worked for your friends, aunties, sisters, dad because you are your own being and you’re different from anyone else. Find what works for you and most importantly ensure it’s a sustainable way of eating for YOU and one that you actually enjoy. @daniellenicolephotographer See more

22.01.2022 H A P P Y S U N D A Y Has anyone else been using the extra time we have at the moment to get into cooking or baking too? Cooking is such a relaxing and stress relieving activity for me. It’s so nice to get experimental and create new recipes for you all too

20.01.2022 Return of the oats Now that the weather has started to cool down here in Perth I have been loving warm oats lately. Not only are oats great for us ~ high in fibre/ low in GI. Therefore, they help to keep us full and satisfied, great for keeping us regular and help to promote healthy gut microbes (aka awesome for gut health). ... But they also taste delicious! Confession time I used to be one of those people who said oats were boring but that's only because I grew up eating oats cooked by my grandpa (aka oats cooked in water topped with way too much salt and no toppings not going to lie I used to sneak the milo tin when I could and add milo on top when I could). Seriously what is life without toppings though!? If you’re one of those people who say oats are boring here are some ways to make them interesting: Cook your oats in milk or at least half milk and half water to make them supperrrrr creamyyyyy Add some sweetness ~ stevia, honey, maple syrup, protein powder, fresh, tinned or frozen fruit or buy flavoured oats. These’s are the @carmanskitchen no added sugar, high fibre vanilla oats Add some texture ~ granola, nuts, seeds, nut butter or yoghurt Are you an oats fan? See more

20.01.2022 Not all muesli bars are equal In fact often the muesli bars that are marketed as ‘keto’, ‘organic’ and ‘sugar free’ aren’t exactly all they’re cracked up to be. So, what do I look at when choosing a muesli bar? I’m going to start by saying it isn’t exactly always straight forward as we all have different goals and nutrition requirements but as a general rule I will look out for the follow:... Fibre ~ The higher the fibre the better I usually recommend 4g+ per bar as a general rule. Saturated fat ~ we’re aiming to keep this low. Total fat is fine! Often bars will be higher in fat as they have nuts/ seeds but we want to keep the saturated fats low. Sugar ~ keep in mind bars often have dried fruit in them which is technically sugar. However, I’m looking in the ingredients list for honey, glucose syrup, sugar, dextrose, rice syrup, barley malt, corn syrup and ensuring these are lower down on the ingredients list. Protein ~ protein isn’t always going to be high in a muesli bar and that’s completely ok! There are plenty of protein muesli bars on the market these days which can be great for those who struggle to get in sufficient protein or who are looking for a bar that keeps them a little more satisfied. Total energy/ calories ~ As you can see muesli bars can be pretty energy dense. Since this would usually be consumed as a snack I would try this on the lower side but obviously this depends on the individual and their goals. A higher energy bar might be great for someone who struggles to get in enough food through the day or who has a higher training load. #nutritionisalwaysindividual See more

18.01.2022 Cold rainy weather calls for warm brekkys Move over fruit, yoghurt & muesli. I think I have found my new favourite breakfast

15.01.2022 With the combination of working from home and the closure of gyms it’s hard not to feel sad for ourselves and resort to mindless eating. Here are some tips to avoid overeating or mindless eating during isolation and while working from home Most importantly times are tough so don’t be too hard on yourself guys

15.01.2022 Just the daily struggle of being a dietitian. Can anyone else out there relate?? In all seriousness though dietitians are also just humans (no, we aren’t the food police). Yes, we may be well educated when it comes to nutrition but deep down I think we all know what foods are ‘healthy’ or what foods would be a better option. But we dietitians also eat foods that aren’t completely nutritious for our body but they are nutritious for our soul, our happiness and for our social life too. And hey, that is completely ok! We all need a little fun in our lives right?

14.01.2022 Happy wednesday my lovelies! Let’s talk HABITS Something that I'm super passionate about is helping clients to create healthier habits. As we consistently engage in these healthy habits they soon become our new norm and it is then something that we no longer have to think about it is simply just part of our day. This could be a habit as simple as eating more vegetables, drinking an extra glass of water each day or moving our body.... Changing our habits or starting a new habit is not easy though so how do we add in a new habit? We pair it with an old one! This is something I refer to as habit stacking. So, when you brush your teeth each morning put a glass next to your tooth brush. This will allow your brain to connect these two habits. So now every time you brush your teeth you will associate this habit with also having your extra glass of water to drink. What healthy habit would you like to focus on implementing into your day? See more

14.01.2022 Here’s my APPLE CRUMBLE RECIPE with a nutritious twist Ingredients: Apple mix~ 7-8 apples (1kg) any kind is fine. I used a mix of red and green. (TIP - Keep the skin on for extra fibre and to save heaps of time too)... teaspoon of cinnamon 2 tablespoons of @natvialiving stevia 1 tablespoon of lemon juice Crumble~ 1 and a half cups of rolled oats cup desiccated coconut cup wholemeal flour 1 tablespoon honey teaspoon of cinnamon 3 tablespoons @natvialiving stevia 3 tablespoons @cobramestate extra virgin olive (or you could use melted coconut oil instead) Method: 1. Preheat oven to 180 degrees. 2. Chop apples and place into a bowl with the other ‘apple mix’ ingredients (cinnamon, stevia & lemon juice) and mix until well combined. 3. To make the crumble, in a separate bowl add all of the ‘crumble’ ingredients into a large bowl (oats, coconut, flour, honey, cinnamon, stevia & oil). Mix until combined. You want this to be a nice crumbley texture so you may have to add a little extra liquid (oil or water) if needed. 4. Bake for ~30-40 mins or until golden on top and the apples are soft. Apples will soften further once removed from the oven too. 5. Serve with vanilla yoghurt or topping of choice (custard or ice cream would be delish too ) See more

12.01.2022 There are so many things that are out of our control at the moment. Rather than getting down about the things that we can’t change try and focus on the aspects of our life that we do have control over such as: Your mindset Emotions... Training/ exercise Nutrition How you spend your time Your communication with others See more

11.01.2022 Intermittent fasting and athletes/ active individuals ~ This something that I get asked about a lot. This isn’t exactly something that I’m for or against as it is so dependent on the individual. However, if the goal is purely performance and strength based then this isn’t something that I would be recommending to clients. I could talk about this topic for ages but to keep it short and sweet it’s important that we determine what our main focus is in regards ...to training to ensure that our nutrition complements this also. Restricting food around training when performance and/or muscle building is the goal isn’t going to assist with improving out performance or increasing muscle mass. Intermittent fasting can definitely have it’s time and place with some individuals but it’s unlikely that this is something I would utilise with someone who’s purely focusing on performance alone. Keep an eye out for my post on time restricted feeding to enhance adaptation. This is something that is often utilised in more endurance athletes and can often be confused with intermittent fasting. @richieboyroy ~ FFFY athlete See more

09.01.2022 How do you feel coming out of isolation? I think for many it’s going to be a mix of emotions ~ relief, excitement, maybe it might feel a little daunting going back to reality? All of these feelings would be completely normal to feel! Now, coming out of covid is the perfect time to reflect on the experience and pin point what we have learnt and what we can take away from it all... I have definitely been able to take away a few really valuable lessons from the whole experience that I don’t think i would have learnt if it wasn’t for iso. I discovered... More of a work/ life balance and the importance of having time to myself and being comfortable with just chilling Being more flexible with training and enjoying different styles of exercise and movement What have you been able to take away from isolation? See more

06.01.2022 I’ll just take the salad because I'm being healthy. I have heard this phrase way too many times. In all seriousness, the point of these posts to me isn’t to say that one option is ‘better’ than another. It’s to bring up the awareness of what our food is actually made up of so that we can make a more educated choice. It’s also to point out that marketing can be very misleading. Both of these options definitely have a time to be eaten. So, what I'm trying to say is if you want the burger, go for it. Food is made to be enjoyed. Why we choose a certain food over another is a result of so many factors but taste and enjoyment is definitely a huge part of this decision.

02.01.2022 We periodise our training by taking deload weeks, taking part on macro and micro cycles, but why don't we periodise our nutrition? This is something that I often focus on when working with clients. By this I mean, adjusting nutrition to compliment training load and the clients training and health goals. This looks different for each individual but it will often involve focusing on nutrient timing around key training sessions, adjusting nutritio...n for deload weeks or a decrease in training loads and also looking at hydration, sleep/ recovery and supplement usage to ensure all of these aspects are conducive of the clients training and goals. Do you periodise your nutrition to complement your training and your sporting/ physique goals See more

01.01.2022 This is just a little friendly reminder that gaining weight doesn’t mean you’ve let your self go, it doesn’t mean you’re a failure or make you a bad person. Just like losing weight doesn’t mean you’re a better person and doesn’t magically make you happier. There is so much more to us and our lives than what we weigh and our physical appearance. Once we realise this and can accept this is when we can be truely happy with our body and appreciate it for all that it can do @daniellenicolephotographer