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Food for Thought Nutrition

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25.01.2022 Choosing healthy foods may help you to feel well and happy. . A balanced wholesome diet may help to prevent and improve symptoms of depression and anxiety. . A diet rich in processed foods with added salt, sugars and fats may lead to poor mental health and exacerbate symptoms of depression and anxiety.... . A healthy diet doesn’t need to be hard work. Keeping convenient, healthy foods on hand can make it easier to make healthy food choices every day. See more

25.01.2022 VEGAN CHOCOLATE MOUSSE SLICE Who said vegans or those who avoid dairy have to miss out! This slice uses sliken tofu as a dairy replacement in the chocolate mousse. Tofu is an excellent source of plant based protein. It is also a complete protein, meaning it contains all nine essential amino acids.... This slice is both dairy free and gluten free and takes less than 30 mins to prepare. . INGREDIENTS Base 1 cup almond meal 1 cup desiccated coconut 2.5 tbsp peanut butter 1 tbsp coconut oil (melted) Filling 600g silken tofu 300g dark chocolate 1/3 cup rice malt syrup 2 tsp vanilla extract DIRECTIONS 1. Mix together the ingredients for the base and press in to a lined slice tin. Pop into the freezer while you make the filling. 2. Melt chocolate and allow to cool for a little while. 3. Blend all filling ingredients in a high speed blender (I use the @modappliances blend pro) until smooth and creamy. 4. Poor over base and smooth out the top with a spatula. 5. Pop in the fridge for at least 6 hrs or ideally over night to set. 6. Once set, cut into squares and enjoy! #foodforthoughtnutrition #plantbasedrecipes

25.01.2022 This Thursday, the 1st of October marks the start of Mental Health Month. I'm taking on a challenge that really matters... Avala and I be walking 60km + throughout Mental Health Month to make a difference to the lives of people touched by mental illness and suicide.... My goal is to raise $1000 to help make mental health tools available for people living with mental illness. Why is fundraising so important? Because less than half of people living with mental illnesswill seek professional help. But with your help, we can make free online mental health tools accessible to everyone. Last year alone, 120,000 people used @blackdoginst free Online Clinic to help manage symptoms of mental illness. This will also help fund vital support services such as BITE BACK. BITE BACK is the first online positive psychology program designed to prevent symptoms of mental illness in young people. I'd love if you could support me. Click the link in my bio to make a donation (no matter how big or small). #mentalhealthmonth #blackdoginstitute #onefootforward #mentalhealth #suicideprevention

25.01.2022 N U T R I T I O N F A C T S . Refined vs Unrefined Foods The difference between refind and unrefined foods can simply be put as...... Refined foods tend to be heavily processed, altered or ‘enriched’ foods whereas unrefined foods are those foods occurring naturally and unaltered. . One classic example is whole grains. Refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and longer shelf life. The refining process also removes many nutrients, including fiber. . Refined foods are full of artificial preservatives and lacking in many of the necessary and fundamental nutrients and minerals that our bodies require. The problem with refined food is that it also takes no account of our gut bacteria. Modern processing has essentially removed the probiotics from our food. . Refined foods have grown in popularity in the average person’s daily diet. We are a society that demands instant gratification, and that attitude has filtered down to our food. We want convenient food - quick cook pasta, instant rice and frozen ready meals that can be easily heated up. From a health perspective, this is a concern as we are becoming increasingly dependent on these refined foods and moving away from the basic unrefined foods that are so critical to our health. . Fruits and vegetables, fatty fish, nuts and seeds and unrefined whole grains are all excellent sources of the fuel that our body requires, but their perceived lack of convenience means they are often avoided or considered too difficult to prepare. . The benefits of consuming unrefined whole foods cannot be overstated. As with any dietary plan, balance is important but when there is a choice between unrefined and refined, unrefined should always take priority. Preparing and cooking whole foods does not need to be time consuming or challenging. The idea of consuming whole foods is to simply consume foods in their most natural state. . . . #wholefoods #refined #unrefined #food #processedfood #realfood #healthyfood #healthyfoodchoices #healthfood #nutrition #nutritionfacts #plantfoods #naturalfood #wholegrains #fruit #vegetables #balanceddiet #healthylifestyle

22.01.2022 IMMUNITY TONIC . Stay on top of your health and avoid the winter bugs with this immune supportive tonic. This tonic is basically a concentrated combination of foods that may help support a healthy immune system and may also assist with relieving cold and flu symptoms. .... - Ginger helps with respiratory viruses and clearing coughs - Garlic has potent antiviral and antibacterial properties - Turmeric is a potent anti-inflammatory and immune modulator - Apple cider vinegar may assist with thinning out mucous and clearing congestion - Cayenne pepper may assist in reducing fevers - Manuka honey has antiviral and antibacterial activities and helps alleviate a sore throat - Lemon juice is high in Vitamin C, a potent antioxidant and immune supportive nutrient This tonic can be taken each day to help support your immune system during the colder monthsor it can be taken when you start to feel some cold and flu symptoms coming on. This recipe is enough to last you roughly one week if you are just taking a maintenance dose (one shot per day) however, you can double the batch if you are unwell and need an extra boost! For the full recipe, head to the @foodforthought_nutrition blog or click the link below https://www.foodforthoughtnutrition.com.au/b/immunity-tonic

21.01.2022 N U T R I T I O N F A C T S . Manuka Honey Honey has a long history of medicinal uses and is known to have natural antibacterial qualities. Hydrogen peroxide gives most honey its antibiotic quality. But some types, including Manuka honey, also have other ingredients with antibacterial qualities. Manuka Honey is produced by bees who pollinate the flower of the Manuka bush.... . Manuka honey’s antibacterial properties are what set it apart from traditional honey. The major antibacterial component in Manuka honey is methylglyoxal (MGO). MGO is its active ingredient and likely responsible for these antibacterial effects. The higher the concentration of MGO, the stronger the antibiotic effect. Additionally, Manuka honey has antiviral, anti-inflammatory and antioxidant benefits. . Manuka honey can help treat sore throats through its antiviral and antibacterial properties which reduce inflammation and attack the bacteria that cause pain. Research has shown that Manuka honey inhibits the growth of harmful oral bacteria that can cause gingivitis and tooth decay. . Honey producers have a scale for rating the potency of Manuka honey. The rating is called UMF, which stands for Unique Manuka Factor. The UMF rating reflects the concentration of MGO. To be considered potent enough to be therapeutic, Manuka honey needs a minimum rating of 10 UMF. Honey at or above that level is marketed as "UMF Manuka Honey" or "Active Manuka Honey." When purchasing Manuka honey, stick to brands that contain MGO and have a UMF rating. The higher the MGO or UMF rating the better. . For most people, Manuka honey is safe to consume. However, it is best to consult your health care practitioner before using it if you are: - Diabetic. All types of honey are high in natural sugar. Therefore, consuming Manuka honey may affect blood sugar levels. - Allergic to honey or bees. Those allergic to other types of honey or bees may have an allergic reaction after ingesting or applying Manuka honey. - Infants. It is not recommend to give honey to babies younger than 12 months due to the risk of infant botulism, a type of foodborne illness. #foodforthoughtnutrition #foodismedicine #manukahoney

21.01.2022 What helps us thrive? Physical Health . Physical health and mental health are strongly connected. Taking care of your physical health is scientifically shown to improve mental wellbeing, and vice versa. If one declines, the other can be affected too. A balanced diet, adequate sleep, and cutting down unhealthy habits such as smoking and drinking alcohol are some of the key physical health factors that can promote mental wellbeing.... . Studies are showing that a holistic approach to health linking physical, social, emotional, and mental health is necessary for mental wellbeing. This approach also helps a great deal with managing and recovering from mental illness. . Regular physical activity can be a good way to boost your mood, reduce stress, and even improve sleep. It is also known to manage symptoms of depression and anxiety. Being physically active makes you feel good. Exercise stimulates chemicals in your brain that improve your wellbeing. The brain releases two types of mood-enhancing chemicals while you exercise: endorphins and serotonin. These chemicals, know as neurotransmitters play a important role in our emotional and mental health. . Being physically active can also help improve your memory and learning capability by stimulating the growth of new brain cells. . Exercising outdoors can have extra benefits. Exercising in natural environments has been shown to have greater benefits than exercising elsewhere. Walking amongst nature has been shown to reduce stress hormones better than walking in built up areas. Swimming in the ocean has also shown particular benefits - where the weightlessness of water has a calming effect on the mind. . *Information taken form the head to health website - https://headtohealth.gov.au/ . . #foodmoodlifestyle #forthoughtnutrition #headtohealth #mentalhealth #depression #anxiety #mentalhealthawareness #mentalhealthmatters #mentalhealthsupport #physicalhealth #healthylifestyle #physicalactivity #exerciseformentalhealth #healthymind #healthybrains #healthyandhappy #wellbeing #balancedlife #brainhealth #calming #stressmanagement #holistichealth #functionalnutrition #nutritionist #brisbanenutritionist #brisbane

20.01.2022 Unsure what exactly GMO means? Check out my latest blog post for Being Co. https://www.beingco.com.au//wha/what-exactly-does-gmo-mean

18.01.2022 N U T R I T I O N F A C T S . || Flaxseeds || . Flaxseeds are a great source of dietary fibre, vitamins B1, B2, B3, B5, K and folate as well as minerals calcium, copper, magnesium, manganese, potassium, zinc, selenium and phosphorus. Flaxseeds are also a source of plant-based protein.... Flaxseed is one of the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA). ALA is one of the two essential fatty acids that you have to obtain from the food you eat, as your body doesn't produce them. ALA has been found in studies to help support a healthy cardiovascular system, improve platelet function and reduce inflammation. ALA may also help protect the lining of the GI tract and promote beneficial gut flora. The fibre found in flaxseed provides food for friendly bacteria in your colon which can promote the growth of beneficial gut flora. One tablespoon of flax seeds contains ~3g of fibre (approx. 812% of the RDI). Flaxseeds contain two types of dietary fibre, soluble and insoluble. This fibre duo gets fermented by the bacteria in the large bowel, bulks up stools and results in more regular bowel movements. One of the greatest benefits of flaxseed is that it’s packed with antioxidants, specifically lignans. Lignans are unique fibre-related polyphenols. They provide antioxidants that help reduce free radical damage, and have anti-aging, hormonal-balancing and cellular-regenerating effects. Lignans are considered natural phytoestrogens, or plant nutrients that work somewhat similarly to the hormone oestrogen. Phytoestrogens in flaxseed may alter oestrogen metabolism, causing either an increase or decrease in oestrogen activity depending on someone’s hormonal status (in other words, flaxseed has both oestrogenic and antiestrogenic properties). Lignans are also known for their antiviral and antibacterial properties. To ensure you get the health benefits and nutrients from flaxseeds, grind or crush the seeds just prior to eating. If you purchase ground flaxseed be sure to store it in the fridge or freeze to prevent oxidation. #foodforthoughtnutrition #flaxseed #evidencebased #nutritionfacts #plantbasednutrition #poweredbyplants

18.01.2022 What helps us thrive? Food . Your brain needs numerous nutrients to function correctly. Healthy food choices help to reduce the risk of physical health problems like heart disease and diabetes. It also helps with sleeping patterns, energy levels, and your general health. . You may have noticed that your mood often affects the types of food you choose, as well as how much you eat. Some foods can lift your mood, energy levels, and concentration, while others can have the op...posite effect. . Eating lots of fresh fruits, vegetables, nuts, and whole grains can reduce your risk of some mental health conditions such as depression, while eating foods that are high in sugar and saturated fat may increase your risk. Having a healthy, balanced diet plays an important role in your overall health and wellbeing. Eating a 'rainbow' of food each day provides a healthy range of nutrients. It is beneficial to consume a variety of different coloured frutis and vegetables, whole grains ans cereals, lean proteins and dairy or dairy substitutes. Fresh fruit and vegetables are an excellent source of vitamins, minerals and fibre. . Healthy eating is important for people living with mental illness. Food can play an important role in maintaining your health, improving your mood and giving you an overall sense of wellbeing. Eating a variety of foods that meet your daily nutritional needs can help improve your overall health and lead to a healthy lifestyle. . Research shows that people whose daily food intake includes more fruit, vegetables and whole grains are less likely to experience depression. How does this happen? The gut has its own nervous system and gut health can affect mood. An irritated gut sends signals to the brain that can affect mood, cognitive skills, and memory. . Listen to your gut. Your nervous sytem and gut maybe wired to react to certain foods, these are often known as 'trigger foods'. You may feel better when these foods are avoided. . . . #foodforthoughtnutrition #foodmoodlifestyle #foodmood #foodmoodconnection #headtohealth #brainhealth #guthealth #mentalhealth #mentalhealthnutrition #mentalhealthawareness

17.01.2022 Sometimes we compare ourselves to others who are trying to achieve a similar goal, or are already where we’re trying to be, and it can make you feel like you’re not where you should be. The truth is, everyone grows at different rates and that’s ok! Everything happens in divine and perfect timing and we just have to trust in our growth. We all have our own path, and our own lessons to learn, so there really is no point in comparing it to others.... It is important to remind ourselves of the little achievements and milestones we’ve already accomplished. It is easy to forget how far you’ve come when you still feel you’ve got a long way to go. Take time to look back and appreciate yourself, and all of your little victories, no matter how small. . . . #celebratethelittlethings

16.01.2022 What we eat influences our brain, mood and mental health. Food for Thought Nutrition focuses on supporting healthy brain function through functional nutrition, by addressing the interrelation between diet, neurological and cognitive function. . At Food for Thought Nutrition we strive to educate, innovate and empower our clients to live a balanced and happy life. A life centred around eating to nourish our bodies and to improve our mental well-being. . With a passion for th...e prevention and management of chronic disease and mood related disorders, we emphasise the philosophy to 'eat more plants' due to the strong link between diet and numerous lifestyle diseases. . #foodforthoughtnutrition #plantbased #nutritionist #mentalhealthadvocate #brisbane See more

15.01.2022 Are imbalances in your life affecting your mood? . It is critical that we understanding the deeper causes of depression and anxiety. There is no single cause; rather a combination of both internal (biological) and external (environmental) stressors.... Drugs give real relief, but this problem goes deeper than an individual’s biology and the solutions need to go much deeper too. Pharmacological treatments do have a purpose and they do give relief to some people however, for many people they do not solve the underlying problem. . We need to change our understanding of what depression and anxiety are actually are. There are very real biological contributions to depression and anxiety but if we allow the biology to become the whole picture, what we are implicitly saying to people is that your pain doesn’t mean anything, it is just a malfunction, a wiring problem in your head. . Depression is not a malfunction, it is a signal that is telling you something. We feel this way for reasons which can be hard to see at the beginning but with the right help we can understand these problems and we can fix these problems together. . To do this we must firstly stop insulting these signals by saying they are a sign of weakness, madness or purely biological (except for a small amount of people). We need to start listening to these signals because they are telling us something that we really need to hear. . It is only when we truly listen, honour and respect these signals that we will being to see the deeper solutions. . . . . #mentalhealth #mentalhealthawareness #mentalhealthmatters #depression #anxiety #brainhealth #imbalances #balancedlife #balancedlifestyle #chemicalimbalance #listentoyourheart #listentoyourbody #mentalhealthsupport #nutritionalpsychology #nutritionalpsychiatry #holistichealth #holisticnutrition #mood #healthybrains #healthymindset #healthylifestyle #healthyandhappy #healthymood #mentalhealthadvocate #foodforthoughtnutrition #foodmoodlifestyle #brisbanenutritionist

15.01.2022 What was my goal when I decided to start my own business? . To educate, innovate and empower people to be the healthiest and happiest they can be through - one-on-one consultations - personalised meal plans... - individualised dietary analysis reports As well as evidence-based information delivered in - e-books - informative blog posts During my years of study, my passion grew strong in the field of #nutritionalpsychiatry which focuses on incorporating nutrition into the treatment of those suffering from mental illnesses such as depression and anxiety. This passion was the inspiration for @foodforthought_nutrition To all the small business owners out there. What inspired you to do what you do? I would love to hear your story! . . . #foodforthoughtnutrition #foodmoodlifestyle #smallbusiness #supportsmallbusiness #smallbusinessowner #bossbabe #beyourownboss #mentalhealthawareness #mentalhealthmatters #mentalhealthadvocate #mentalhealthsupport #nutritionist #nutritionalpsychology #foodasmedicine #foodismedicine #gutbrainconnection #foodandmood #foodmoodconnection #healthybrains #healthymindset #brainhealth #guthealth brisbanenutritionist #brisbanefoodie #brisbane

14.01.2022 PAPRIKA GRILLED CORN I feel like corn can sometimes get bad rap as we often only hear about GMO corn and processed corn products such as corn oil, corn startch and high fructose corn syrup. . Genetically modified corn turns up in many different products in the U.S. and corn on the cob is the least of it. This crop is used to produce many different ingredients used in processed foods and drinks, including high-fructose corn syrup and corn starch.... . FYI - There are only two commercial GM broad-acre crops grown in Australia GM cotton and GM canola. These are both found in many margarines and frying oils. Corn is often labelled as a nutrition zero, however whole corn is actually loaded with fiber and contains vitamins C and B1 (thiamin), folate, magnesium and potassium. Most of the carbs in corn come from starch, which can quickly raise your blood sugar, depending on how much you eat. However, it’s also high in fiber which may help balance your blood sugar levels. . Corn is also particularly high in lutein and zeaxanthin, two carotenoids (antioxidants) that may prevent cataracts and age-related macular degeneration (AMD). One study in 365 adults found that those who had the highest intake of carotenoids, especially lutein and zeaxanthin, had a 43% lower chance of developing AMD compared to those with the lowest intake. Research has also found that heating sweet corn significantly elevates the total antioxidant activity by 44%. . So if you are looking for a delicious way to incorporate more corn into you diet, try my recipe below. . Ingredients 3 whole sweet corn cobs 1 tbsp ground paprika 3 tbsp extra virgin olive oil 1 tsp black pepper 1 tsp salt Directions 1. Peel and clean corn cobs. 2. Combine paprika, olive oil, pepper and salt in a small bowl. 3. Using a pastry brush, coat each corn cob with the oil mixture. 4. Heat a pan over a medium-height heat. 5. Cook the corn, rotating cobs every few minutes until cooked and slightly charred. *Corn is cooked through when the kernels turn from a pale yellow to a bright yellow. . . . #foodforthoughtnutrition #plantbasedrecipes #foodmoodlifestyle

14.01.2022 AVALA & I ARE WALKING TO SUPPORT MENTAL HEALTH RESEARCH. Did you know that 1 in 5 people experience symptoms of mental illness each year? In fact, every day in Australia, 8 people will die from suicide.... Mental illness can be debilitating and can have a devastating impact on not only those living with it, but those around them. This October, Avala and I will be walking to make a difference to the lives of people touched by mental illness and suicide! We are supporting @blackdoginst One Foot Forward Fundraiser. I'm fundraising to raise money for life-changing research into treatment and prevention of mental illness, as well as vital support services. It would mean so much to me if you'd support our walk this October during Mental Health Month. Supporting those with mental illness is something I hold close to my heart as I have personally experienced it myself. Please help my cause by making a donation via the link below. https://www.onefootforward.org.au/fundraisers/emileebock #blackdoginstitute #onefootforward #onefootforwardchallenge #thewalkformentalhealth #mentalhealthmonth #mentalhealthmatters #mentalhealthresearch

13.01.2022 #blackouttuesday

13.01.2022 OVERNIGHT CHIA OATS The oven timer is about to go off as I literally have one week until #babycostello is due! I've been nesting, resting and prepping heaps for food so that I have plenty of healthy meals and snacks on hand. The freezer is stocked with soups and curries and I am making sure I am allocating time for food prep each week. One of my favourite foods to prep are overnight oats. I love oats as they are so easy to prepare and are a versatile food. They are a gre...at breakfast option and can be eaten warm as porridge or cold when soaked overnight. Oats are also a great way to bulk up smoothies. . Oats are an excellent source of complex carbohydrate and dietary fibre, including the soluble fibre beta-glucan. Being a soluble fibre, beta-glucan slows down food transit in the intestines. This means that it takes longer for the body to digest food. Slower digestion means the body does not absorb sugar as quickly, reducing the likelihood of blood sugar spikes and helping keep blood sugar levels stable. Beta-glucan is indigestible, so it goes through the whole digestive tract where it is broken down and fermented by colon bacteria. As it travels through, it may also bind with excess cholesterol which in turn may assist with improving cholesterol levels. This chia oat recipe can be prepared either hot (cooked) or cold (soaked overnight). Sometimes I like to cook up a big batch of this recipe, eat some hot and store the rest in air tight jars for breakfast over the next few days. You can also get creative with the flavour combinations. I love using cinnamon and a little bit of honey or for a chocolate fix, raw cacao. I have a simple base recipe for you up on the Food for Thought Nutrition blog - link is in my bio. Happy food prepping and wish me luck! . #foodforthoughtnutrition #foodmoodlifestyle #plantbasedrecipes

12.01.2022 WHO IS TAKING CARE OF YOU? . I would like to know, or at least have you think about, who is looking out for your best interests? Who is making sure you get enough sleep? Eat the right foods? Exercise enough? Who is making sure you have some me time?! Time that is devoted just for YOU.... It might seem noble or even unselfish to be pleasing everyone else all the time, but that can last only so long before cracks start to appear. . The result of not looking after yourself affects everyone differently but can be quite often seen in the form of... sleep disturbances (insomnia or extreme tiredness) lowered immunity altered moods weight gain or weight loss decreased physical activity altered eating habits and stress. . In order to care for others we need to be looking after our health too. To do so, it is crucial to make sure you have time for self care, time to relax and do the things that make you happy and feel good. These little bursts of me time will transfer over into all other areas of your life and those around you will greatly benefit. Self care can be making sure you get enough sleep allocating time to meal prep or preparing healthy meals exercising regularly getting out in the sun and in nature practicing mindfulness and any other activities that reduce stress and promote positive mood and metal health. . The magic starts when you realise that it starts with you. It isn’t selfish to do so, it is SELF-LESS. Make self care your priority.

11.01.2022 N U T R I T I O N F A C T S | D A T E S | The edible kind or the social kind? ... . Dates are a rich source of energy, fiber, vitamins and minerals. Surprising dates also have several health benefits such as: Assisting in reducing cholesterol levels. Medjool dates are full of insoluble and soluble fibre. Research has found that Medjool dates, along with a variety of other dates, inhibit LDL oxidation, and also stimulate cholesterol removal from macrophages. . Preventing & relieving constipation. Dates have high levels of soluble fiber, which keep bowel movements regular by adding bulk to stool helping it move faster through the intestines. . Natural energy booster. Dates are high in natural sugars like fructose, glucose and sucrose. These sugars are easily processed and utilised by the body for energy. . Support bone health. Dates are high in calcium and phosphorus, which work closely together to build strong bones and teeth. . Alternative natural sweetener. Medjool dates are undeniably sweet but in a completely unprocessed sort of way. Use them in replace of sugar or other sweeteners in recipes.

11.01.2022 OVER NIGHT CHIA OATS The oven timer is about to go off as I literally have one week until #babycostello is due! I've been nesting, resting and prepping heaps for food so that I have plenty of healthy meals and snacks on hand. The freezer is stocked with soups and curries and I am making sure I am allocating time for food prep each week. One of my favourite foods to prep are overnight oats. I love oats as they are so easy to prepare and are a versatile food. They are a gr...eat breakfast option and can be eaten warm as porridge or cold when soaked overnight. Oats are also a great way to bulk up smoothies. . Oats are an excellent source of complex carbohydrate and dietary fibre, including the soluble fibre beta-glucan. Being a soluble fibre, beta-glucan slows down food transit in the intestines. This means that it takes longer for the body to digest food. Slower digestion means the body does not absorb sugar as quickly, reducing the likelihood of blood sugar spikes and helping keep blood sugar levels stable. Beta-glucan is indigestible, so it goes through the whole digestive tract where it is broken down and fermented by colon bacteria. As it travels through, it may also bind with excess cholesterol which in turn may assist with improving cholesterol levels. This chia oat recipe can be prepared either hot (cooked) or cold (soaked overnight). Sometimes I like to cook up a big batch of this recipe, eat some hot and store the rest in air tight jars for breakfast over the next few days. You can also get creative with the flavour combinations. I love using cinnamon and a little bit of honey or for a chocolate fix, raw cacao. I have a simple base recipe for you up on the Food for Thought Nutrition blog - link is in my bio. Happy food prepping and wish me luck! . #foodforthoughtnutrition #foodmoodlifestyle #plantbasedrecipes

09.01.2022 R U OK? This is a question we should be asking regularly. Especially if we notice that some one is acting out of character. It’s all well and good to reach out and ask some if they are OK, but the conversation shouldn’t stop there.... It’s not always easy to keep the conversation going when someone says they’re not OK, but it could change a life. @smilingmind have some great mindful listening tips from their team of psychologists to support those around you when checking in. - Listen mindfully - Give your full attention - Allow others to express themselves - Try not to interrupt, judge or discount while listening - Carefully chose open ended questions - Try and validate other’s experience - Be careful not to rush people and be ok with periods of silence Remember, it’s not about coming up with solutions, simple offering your full attention and presence is powerful. #ruok #ruokday #suicideprevention #mentalhealth #mentalhealthawareness #mentalhealthmatters

09.01.2022 YOUR MENTAL HEALTH MATTERS. Anxiety is high as we move through this time of uncertainty. It is important to make time to look after yourself and maintain a healthy mindset. Grounding is a particular type of coping strategy that is designed to "ground" you in, or immediately connect you with, the present moment. Grounding is a practice that can help you pull away from flashbacks, unwanted memories, and negative or challenging emotions.... You can use grounding techniques to help create space from distressing feelings in nearly any situation. These techniques may help distract you from what you’re experiencing and refocus on what’s happening in the present moment. If you or someone you know are feeling anxious, try this grounding technique to quiet the mind and easy distressing thoughts. 5-4-3-2-1 Method Working backward from 5, use your senses to list things you notice around you. - 5 things you can see around you - 4 things you can touch - 3 things you can hear - 2 things you can smell - 1 thing you can taste You should feel calmer and more at ease by the end of the exercise. Repeat the 5 steps more than once if needed. During this tough time, it is important that we remain connected to family and friends and check in on each other regularly. If you or someone you know needs help now, call Lifeline on 13 11 14. If someone is in immediate danger, call Triple Zero (000). If you are having suicidal thoughts, or are worried about someone you know, there is help available. https://www.lifeline.org.au/ https://www.beyondblue.org.au/ https://headtohealth.gov.au/ https://www.ruok.org.au/ https://www.blackdoginstitute.org.au/ https://headspace.org.au/ #foodforthoughtnutrition #mentalhealth #groundingtechniques

09.01.2022 Black lives matter. Today and always.

08.01.2022 What helps us thrive? SLEEP . Our sleeping patterns can affect how we feel emotionally. If we have quality sleep, we wake up feeling refreshed and mentally balanced. In contrast, when we don't get quality sleep, we can feel fuzzy and irritable, and it can also lead to increased anxiety and depression. .... At different times in your life you can experience changes in your sleep patterns - stress can be a major contributor to altered sleep habbits. Good sleep habits are often refererd to as sleep hygiene. Sleep hygiene referes to all things you do that beenfit your sleep. Like going to bed at a regular time avoiding things that may keep you awake like caffeine regular exercise and getting enough sunlight. Developing good sleep hygiene can significantly improve your sleep and mental health. Deep sleep may detox the brain. Deep sleep appears to flush toxins from your brain. Unlike the rest of your body, which usses the lymapthic system to remove toxins, your brain has a different method. A study on mice's brains suggests that when you sleep, the space between brain cells increases by up to 60%. This extra space helps wash out toxins that have built up during the day. There are several things that can affect our sleep. Sleep deprivation affects your performance. Staying awake for up to 16 hours at a time can have the same affect on your performance as a blood alcohol level of 0.05%. After 24 hours that will increase to 0.1% and wil significantly increase your risk of having an accident. What we consume can affect our sleep patterns. Caffeine, tea and other drinks can reduce the quality and quantity of our sleep, especially if they are consumed in the late afternoon and eveneing. Nicotine, alcohol and other substances or medication can also distrub sleep patterns. Your eyes expect darkness. Lights can have a significant effect on your sleep. Blue light which is admitted from digital devices, messes with your body's ability to prepare for sleep as it blocks a hormone called melatonin that makes you sleepy. It is suggested to avoid all screens for at least 1 hour before going to bed. What do you go to ensure you get a good night sleep?

07.01.2022 CAN I GET A HELL YEAH!? ... it’s smoothie bowl season!! The sun is beaming here in Brisbane which means smoothie bowl season is back in full swing. Once again I am hoarding (freezing) as much fruit as I can and the blender is getting a good old work out! Today’s smoothie bowl is what I like to call PINK CINNAMON DONUT ... Here’s the recipe for y’all. - 2 frozen bananas - Handful of frozen pitaya - 1 scoop @botanikablends custard filled cinnamon donut protein powder - 3 tbsp almond milk yoghurt - Splash of coconut water Blend all the ingredients in a high speed blender and serve with your fav toppings. Crushed nuts, frozen berries, coconut flakes and of course peanut butter are my go to options. Hope everyone’s enjoying the sunshine! We’re off to Hamilton Island in a couple of days for a much needed holiday and to work on my tan! Emilee x

06.01.2022 Eating healthy does not have to be over complicated expensive or too time consuming. . Simply stick to whole foods and you are on the right track. . .... . #foodforthoughtnutrition #foodmoodlifestyle #wholefoods #healthyeating #cleaningeat #eatwell #healthyandhappy #healthyfood #healthfood #nutrition #nutritionist #brisbanenutritionist #brisbane See more

06.01.2022 BLUEBERRIES // how good are they right now!?! We have been eating them punnet at a time in our house hold! . Often marketed as a superfood, blueberries are an excellent source of several vitamins, beneficial plant compounds, and antioxidants. . Blueberries are high in antioxidants, which are natural compounds that help fight cell-damaging free radicals. In particular, they are high in plant compounds known as anthocyanins, which have strong antioxidant properties and give... blueberries their natural purple-blue colour. . Anthocyanins belong to a large family of polyphenols called flavonoids, which are believed to be responsible for many of the beneficial effects of blueberries. . As the number of people older than 65 increases worldwide, so will age-related conditions and diseases. Studies are finding that a higher intake of flavonoid-rich foods like blueberries may be associated with better brain function. Eating blueberries may prevent oxidative stress which plays an important role in the aging process. . A six-year study in older adults found that blueberries and strawberries were linked to delays in brain aging by up to two and a half years. https://pubmed.ncbi.nlm.nih.gov/22535616/ #foodforthoughtnutrition #foodmoodconnection #foodmoodlifestyle #blueberries

05.01.2022 PROTEIN CHOCOLATE MOUSSE This dessert is so quick and easy to whip up with just 4 ingredients. Instead of using cream or milk, this recipe uses silken tofu so is #dairyfree and high in protein. It is also sweetened with rice malt syrup which is #glutenfree and is 100% fructose free.... The carbohydrates in rice malt syrup provide a steady supply of energy, requiring up to 90 minutes digestion time. Other sweeteners like sugar, honey, maple syrup, coconut sugar and agave, which range from 50-90% fructose, are faster releasing sugars which cause insulin spikes, the associated blood sugar crashes, and therefore cravings, hunger and fatigue. Or in other words, the all-too-common 3.30-itis! This mousse is a good little arvo snack or is great when you are craving something on the sweet side. . INGREDIENTS 600g silken tofu 300g @lindt_australia 90% dark chocolate 1/3 cup rice malt syrup 1 tsp vanilla extract DIRECTIONS 1. Melt the chocolate in a bowl over a pot of boiling water. Once melted, take off the heat and allow the chocolate to cool for a few minutes 2. Place all ingredients in a high speed blender. I use the @modappliances mod blend pro. 3. Blend until all ingredients are combined and the texture is smooth and creamy. 4. Pour into individual jars or an air tight container. 5. Place into the fridge for at least 6 hrs or ideally over night until it is set. 6. Serve with fresh fruit and nuts or enjoy on its own! #chocolate #proteinmousse #plantbasedrecipes

05.01.2022 ARE YOU NUTS ABOUT NUTS?! . Did you know consuming nuts can help lift your mood? . Depression can both cause and be caused by poor diets. The percentage of people reporting depression in the US who are obese is 43%. Understanding and addressing the possible role of poor diets in depressive symptoms can be of great public health importance.... . Studies consistently find that healthy dietary patterns are inversely associated with depression symptoms. Some of the strongest evidence of a dietary connection in humans comes from studies of people on a Mediterranean diet. . In an open trial, a 60% reduction in the incidence of extreme depression among Australians reporting depression when on Mediterranean diets. Although the food sources responsible for these effects remain unknown, many Mediterranean diets are characterized by the relatively high consumption of nuts. Recently published studies have found higher nut consumption is associated with lower depression scores. . Tree nuts, often characterised by healthy fatty acid profiles, differ substantially in their nutritional profiles, with walnuts being high in alpha-linolenic acid, a fatty acid associated with brain health. In addition, the polyphenol content of walnuts differs from other tree nuts in ways that might affect the gutbrain axis related to serotonin production. Walnuts have also been associated with positive effects on cognition. . Data from the National Health and Nutrition Examination Survey (NHANES) for 2005 to 2014 suggests that walnut consumers showed lower depression scores compared to non-nut consumers. Depression scores were significantly lower (26%) among nut consumers and particularly walnut consumers as compared to non-nut consumers. . So what is the recommended daily serving of nuts...? One serving is equivalent to approximately 30 grams or one third of a cup (or one handful). . So if you’re feeling low, try to incorporate some nuts into your diet each day. See more

04.01.2022 5 INGREDIENT CHOC PB SLICE . Looking for a simple and delicious treat to satisfy your sweet tooth? This choc peanut butter slice has just 5 ingredients with no baking required! Nutrition fact - did you know that dark chocolate can lift your mood?! ... . Dark chocolate and raw cacao stimulates the production of endorphins, chemicals in the brain that create feelings of pleasure. The higher the cocoa content the better, so look for dark chocolate that contains at least 70% cacao. Recipe is up on the blog! . - Emilee x . . . #plantbasedrecipes #raw #chocolate #peanutbutter #plantfoods #sweettooth #cacao #cleaneating #plantbasedsnacks #rawfoodrecipes #plantbasedtreats #cleaneats #eatclean #healthyfood #healthyeating #vegan #dairyfree #refinedsugarfree #picspeanutbutter #healthyandhappy #happyfood #brainbooster #nutrition #foodismedicine #nutritionist #brisbanenutritionist #foodforthoughtnutrition #foodmoodlifestyle

03.01.2022 Just like junk food can make us physically sick junk values can also have an impacted on our minds and make us mentally sick. . If you think life is about money and status you are going to feel like crap. The more you believe you can buy and display your way out of sadness and into a good life, the more likely you are to become depressed and anxious. . As a society we have become much more driven by these beliefs. We have been trained to look for happiness in all the wron...g places. Just like junk food doesn’t meet your nutritional needs, junk values don’t meet your psychological needs and they take you away from a good life. At some level we all know these things, but in this culture we don’t all live by them. So why do we know something so profound but not live by it? We live in a machine that is designed to get us to neglect what is important about life. Connecting with people, meeting with people, articulating these values, determined to act on them and checking in with each other can lead to a marked shift in peoples values. It's time to start turning away from these depression driven messages, training us to seek happiness in the wrong places and focus towards more meaningful and nourishing values that generally make us happy. . . . #foodforthoughtnutrition #mentalhealthawareness #mentalhealthmatters #brainhealth #healthymindset #healthyminds #healthyandhappy #humanconnection #values #beliefs #anxiety #depression #mentalillness #mentalhealth #mindfulness #gratitude #moneydoesntbuyhappiness #focusonwhatmatters #personalgrowth #selfcare #selflove #brisbanenutritionist

03.01.2022 Looking for some #plantbased recipe inspo? . Check out the @foodforthought_nutrition blog for a heap of plant-based recipes. My recipes are always plant-based, super simple and use ingredients that you can find in your local supermarket. .... You can also download a FREE copy of my ‘Eat More Plants’ e-book! . Click on the link in my bio or head to www.foodforthoughtnutrition.com.au See more

03.01.2022 EVERY day in Australia, 8 people will die from suicide. Unfortunately, more than half of all people in Australia experiencing the symptoms of mental illness will not seek help. As a community, we need to come together to support those living with mental illness.... Because 1 in 5 people in Australia will experience symptoms of mental illness each year. 1 in 5 people... So this October, WE WILL walk together in One Foot Forward. WE WILL... Lace up and walk in solidarity throughout Mental Health Month this October. WE WILL... Raise funds for life-changing research into the prevention and treatment of mental illness. WE WILL... Stand together to show people who experience mental illness that they're not alone. Please show your support by making a donation below. My goal is to raise $1000. #blackdoginstitute #onefootforward #mentalhealth #mentalhealthmatters #mentalhealthmonth

02.01.2022 I remember the first time I experienced racism. I was 13 years old. We had just moved from Melbourne to Albury NSW. I was helping my mum put groceries into the car when a middle aged man walked up to us and said loudly your skin makes me sick. I froze I was in shock... I felt so embarrassed I remember thinking, what type of people live here. Although all these thoughts and emotions were running through my head, I spoke up, I stood up for what was RIGHT. I turned and said back to this man your attitude makes me sick and walked away. I remember feeling so shocked I didn’t even cry. I was more embarrassed that I had caused a scene and confused as to how someone thought this was ok. To voice their racist opinion on a child. To approach a woman with her vulnerable child. To express such hatred purely against the colour of my skin. What the F was I actually hearing. My poor mum was beside herself. Yet the saddest thing was that no one else spoke up. There were other people around us who just turned away and ignored the situation. After some time, this is what actually broke me, this upset me the most. That no one stood up for me. Did people think this was ok? Did nobody care? Or were they too embarrassed to say something? This made me feel isolated, worthless and invaluable. Racism is wrong and it is evil. It’s about doing the right thing even when your uncomfortable. No one should be made to feel like their life does not matter. EVERY LIFE MATTERS. Stand up for what is right. Your voice can make a difference. #blacklivesmatter #saynotoracism #antiracism #antiracist #blm #standupforwhatsright

02.01.2022 SWEET CHILLI TOFU & RAINBOW SLAW . Get some colour in your life (and your body) with this super quick and nutritious rainbow slaw! This meal is a great way to up your daily vegetable intake. .... Ingredients . 450g firm tofu, cubed 1 tsp chilli flakes 3 tbsp honey 2 garlic cloves, crushed 1 tbsp fresh ginger, grated 1 tsp apple cider vinegar 2 tbsp filtered water 1 tbsp extra virgin olive oil Rainbow Slaw 2 cups purple cabbage, finely shredded 2 carrots, finely shredded 1 capsicum, finely sliced 2 spring onions, finely sliced cup sunflower seeds cup extra virgin olive oil 2 tbsp lemon juice 2 tsp Dijon mustard Directions . 1. Mix chilli flakes, honey, garlic, ginger, apple cider vinegar and water in a small bowl. 2. Heat oil in a pan over medium heat. Add tofu; cook for 2-3 minutes until tofu starts to brown. 3. Stir chilli mixture through tofu. Cook until sauce reduces and becomes slightly sticky. 4. Meanwhile, combine olive oil, lemon juice and Dijon mustard in a small bowl. 5. Combine salad ingredients in a large bowl. 6. Serve warm tofu with slaw. Drizzle slaw with Dijon mustard dressing. . . . #plantbasedrecipes #foodmoodlifestyle #foodforthoughtnutrition #tofu #salad #raw #vegetarian #vegan #plantbased #eatarainbow #vegetarianrecipes #plantfoods #wholefoods #cleaneating #cleaneats #simplerecipes

01.01.2022 Do you love the zingy, zesty taste of lemons and limes? If you’re a fan of sweet and sour then you have got to try this LEMON, LIME & BITTERS SLICE! . It consists of three layers... An almond meal, oat and coconut base, lemon and lime curd centre and lemon, lime and bitters jelly on the top!... Recipe is up on the @foodforthoughtnutrition blog! . Emilee x