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The Foodie Nutritionist

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25.01.2022 Breakfast is possibly my most favourite meal of the day. Literally meaning breaking the fast, it gives us a chance to provide nourishment to our body after an overnight fast. What time you have breakfast is completely up to you - some people wake starving, others exercise first. Or having a late breakfast will help you to extend your overnight fast to provide the body with many benefits - from weight loss, to better blood sugar control and cholesterol markers. Choose a sa...voury, protein packed brekkie such as eggs for the best energy balancing start to the day. . . . #breakfastideas #sydneynutritionist #eatwellbewell #breakthefast #intermittentfasting #eggsnthings #justeatrealfood #plantbased #allthegreens #smashedavo #thefoodienutritionist #mykitchenismyoffice See more

24.01.2022 How well our brain functions is dependent on many factors - the quality of sleep we are getting, how well we manage our stress levels, and of course, what we eat. Here are some simple foods to help boost brain power, and surprise, surprise, they are very similar to the 'eat often' food list that I posted yesterday. Are you starting to detect a trend?

24.01.2022 Exciting news from the world of microbiome research! The levels of your gut microbes may determine how you repsond to the glucose in food - more than the actual carbohydrate or sugar content in that food. So why would this information be helpful?... Well it may pave the way for researchers to understand why some people are more predisposed to diabetes or irregular blood sugar control, or even why carbs cause some people to gain more weight than others. In the not too distant future, we may even be able to manipulate or change our microbiome to lower our risk of diabetes.

22.01.2022 Are you a fan of DIY kombucha? Well now there is a new way to utilise your many multiplying SCOBYs!! What do you think of sustainable kombucha clothing?

22.01.2022 Are you a fan of coffee? Well it could be helping you grow a more diverse gut microbiome. Researchers found that moderate coffee drinkers (1-2 cups daily) showed a healthier microbiome than non coffee drinkers. ... Not sure where the benefits came from, researchers noted that "All plants in their natural state are rich in fiber, polyphenols and antioxidants," which help contribute to a more diverse gut environment. So go...enjoy that cup or two of coffee, knowing that youre helping your gut whilst you do!

22.01.2022 Happy Halloween yall! Dont forget to eat your veggies! . .... . . . . #sydneynutritionist #plantbased #veggiepower #thefoodienutritionist #superfoods #digestion #eatwellbewell #healthylifestyle #5aday #broccoli #cauliflower #halloween #youarewhatyoueat #justeatrealfood See more

20.01.2022 It amazes me how far the research and understanding is pregressing when it comes to gut health and healthy weight management. More and more we are realising that it might just be the bugs in your gut that determine your weight - not what you eat or how much you move. Overall, the research shows that those who have the greatest diversity in their gut microbiome tend to be of the healthiest weight.... So the question is, how do we create better diversity in gut flora? Eating a diet high in different plant based fibres (think veggies, fruits, pulses and lentils, nuts and seeds), prebiotic fibres (green banana flour, baobab, slippery elm, inulin) and fermented foods should get you well on the way to optimal weight and the healthiest gut microbiome. For more info on profiling your gut microbiome with a test such as Ubiome, and how to master your microbiome to optimise your health, send me a message.

20.01.2022 Want to reach your health and weight loss goals even faster this year? The key to this is planning. I love these tips - simple yet effective.... Packing your lunch and snacks means less temptation when heading out to buy food. Makes portion control easy, and increases awareness of what you eat. My favourite way to do this is to make extras of dinner in order to have a 'leftover lunch'. Prepping breakfast might be as simple as portion sizes of fruits and veggies into snaplock bags in the freezer to add to your smoothie. Or making bulk batches of mini frittatas to grab and go. What tricks do you find work best to keep your eating habits on track?

19.01.2022 Nutrient density is one of the most important aspects to consider when making the best food choices. Heres some more reading to help understand why.

18.01.2022 Do you believe our labelling laws on processed foods should be clearer? Well heres your chance to make it happen. Lets get added sugars listed on labels to help consumers to make informed choices.

18.01.2022 Today was a pretty wonderful day...I got a lovely bunch of homegrown leafy greens from a happy client, and another preconception patient just announced she was 7.5 weeks pregnant. Happy days! . . . .... . #gratitude #sydneynutritionist #homegrown #naturalhealth #preconceptioncare #lovemyjob #eatyourgreens #plantbased #thankful See more

18.01.2022 NEWSFLASH: eating processed foods may lead to a shorter life span. So...nothing new there, but an interesting research paper that showed a 14% increase risk in death for every 10% increase in intake of processed foods. Is is from heat treating? Contaminents? Or more likely that processed foods contain much less nutrients than fresh food?... We ALL know that eating more fresh, whole foods and less processed foods is much better for our health and longevity. This is just the icing on the cake to convince you to make a positive change!

18.01.2022 Are you feeling sluggish and slow, suffering from a poor memory, and struggling with managing your weight? If stress, poor sleep and skipping breakfast is becoming your norm, your metabolism may have taken a downturn. Read on for more info...

17.01.2022 A no brainer list of some of the foods that you should be consuming regularly for optimal health. 1. Leafy greens - mix them up - kale, spinach, chard, rocket, endive, silverbeet etc. Eat them raw, in smoothies, sauteed in butter or olive oil (my fave!) or shred and mix through stirfries, scrambled eggs, frittata, pasta bakes or salads 2. Avocado - full of heart protective monounsaturated fats and vitamin E. Add to salad, smoothies (yes really - to thicken!), mash as a veggie... stick dip or on the side with your eggs 3. Salmon - bursting with heart, brain and eye friendly omega 3 EPA and DHA fats which most of us are deficient in. Choose raw in poke or sashimi, gently pan fry with dukka for a cripsy crust, or bake in paper with greens, herbs and butter. Mix up your oily fish with mackaral and sardines for more sustainable and wild caught options 4. Walnuts - full of plant based omega 3s and good fats. Nibble on a handful as a snack, add to homemade granolas or mueslis, or blitz to make a dukka with sesame seeds and spices. Also add in Brazil nuts, almonds and macadamias for best nut options 5. Olive oil - much like avocado above, EVOO is high in monounsaturated fats to keep arteries supple and cholesterol in check. Use as your main cooking oil, drizzle on steamed veggies and use as a base for dressings. Mix it up with avocado oil, macadamia and walnut oils for simialr benefits 6. Berries - full of antioxidant rich anthocyanins and low in sugar. Add these powerhouses to breakfast, smoothies or smoothie bowls, or gently cook to make a delicious sauce to top pancakes. Choose organic where possible, or rinse well with a splash of apple cider vinegar to help remove pesticides. Frozen also a great option when out of season

17.01.2022 Based on Elizabeth Jackas SMILES research, results showed that we really can change our mood with what we eat. Eating more vegetables and fruit, fish, lentils and moderate amounts of red meat can help those with mood and anxiety disorders. Adding in fermented foods may help even further, as they promote serotonin producing bacteria in the gut microbiome. ... Results of improved mood were greater in those that changed their diet than those who received counselling.

16.01.2022 With weight loss and getting fit high on the new year agenda for many people, have you considered the efffect that alcohol may be having on your health and goals? As fun as a drink or 2 may be, more and more we are realising the impact that alcohol has on our health. From changng the way we metabolised fats and sugars in the liver, to adding more unnecessary calories into the diet, or reducing our motivation to exercise the next day, alcohol may certainly be stopping you fro...m reaching your health goals sooner. So whether you are considering a dry month, changing the drinks you choose, or practicing more moderation overall, here are some pointers to help.

16.01.2022 A round up of some of the top nutrition research stories from 2018 from the NY Times. From choosing lower carb, to making quality of meals count (think more veggies rather than counting calories), to allowing more time to fast overnight, and reducing intake of discretionary (or 'sometimes' foods) such as high sugar foods and deli meats. What changes are you making to the way you eat this year?

16.01.2022 An interesting read indeed! Did you know whats in your poo?

15.01.2022 Are you a super pooper? Here’s the latest in faecal microbial transplants, that are literally life changing for some people.

14.01.2022 Disturbing results from a survey just in - 93% of Australian adults are not meeting the recommended daily intake of fruit and vegetables Part of an Eat Real initiative from Taste.com.au, the results show discouraging eating habit trends amongst Aussies. With an increased intake of discretionary foods (cakes, biscuits, packaged foods, soft drinks, lollies and chocolate), and 1 in 5 Australians eating fast food every 3 days, is it any wonder that our waistlines are getting b...igger? So what can we do about it for children and adults alike? - ditch the discretionary nutrient poor sweet stuff for snacks and instead have veggie sticks with hummus or dip - pop some baby spinach or zucchini chunks into a morning smoothie - virtually tasteless when combined with a little banana or berries to disguise - think where veggies can be added to every meal - could you put in an omelette at breakfast, or on the side of your scramble? What about making your lunchtime salad more diverse than the usual suspects? Adding veggie zoodles to pasta? Or maxing out your stir fry with as many veggies as you can? - choose fresh fruit as a snack or your sweet treat - apple slices with nut butter, fresh berries when in season, or a small serve of fruit salad for dessert Small changes make bigger impact over the long term, so think, where can you switch today?

13.01.2022 Are you using food to get your daily intake of probiotics yet? Did you know that taking probiotics in capsule form only exert an effect whilst you are taking them? Research now shows that they do not have a long lasting effect on colonisation. Using probiotic rich foods such as sauerkraut, kefir, kombucha and yoghurts are all considered better and more beneficial ways to colonise your gut microbiome in an ongoing way.... Like to learn more about fermented foods and how to easily make your own? There are a couple of spaces left at my last fermentation workshop for the season, on next Sunday March 31st in Chatswood. Details and booking here: https://www.eventbrite.com.au/e/discover-fermented-foods-wi

12.01.2022 Do you believe our labelling laws on processed foods should be clearer? Well here’s your chance to make it happen. Let’s get added sugars listed on labels to help consumers to make informed choices.

11.01.2022 Need a good reason to cut your fizzy drink habit? How does a shorter life span sound to you? Or dying from heart disease or cancer? Research shows an increased risk of dying earlier from consumption of both sugar sweetened and artificial sweetened soft drinks.

11.01.2022 Are you a super pooper? Heres the latest in faecal microbial transplants, that are literally life changing for some people.

10.01.2022 Christmas and the silly season. A time of joy, parties, family, food and the dreaded kilo creep. Here's some practical and easy tips to help get you through the festivities without all the added baggage.

10.01.2022 Can't shake that late night chocolate or sweet tooth craving? Here are some tips to help you break the craving cycle. My favourite? Making sure that each and every meal (and ideally snack), contains some form of protein, fat and fibre. ... This not only helps to cover nutrient requirements, but also helps with appetite control and satiety - all the better to help you with cravings.

10.01.2022 You might have been trying (or thinking about trying), intermittent fasting to help with reaching your weight loss goals. Fasting has been shown to burn fat levels faster, stabilise blood sugar and cholesterol levels, and lower inflammation. Metabolism boosting effects of fasting seem to come about by increasing the levels of brown or beige fat in the body - the fat that burns calories and creates heat, rather than the common storage form of white fat. This process is depende...nt on the makeup of our gut microbiome, again which can be impacted by fasting. Read on for more details...

09.01.2022 With the warmer Spring weather finally making itself felt here in Sydney, it can mean only one thing...smoothie bowls are back on the menu! One of my favourite warm weather breakfasts, I love how a smoothie bowl nourishes the tummy but is also a delight for the eyes. This bowl was a long awaited moment to finally use the frozen pink dragonfruit that I snapped up recently in my local supermarket. ... Sugars in smoothie bowls (even natural) can be a big deterrent to starting the day right, so I kept them in check with a couple of techniques: added a scoop of vanilla vegan protein powder to lower the GI of the meal and slow the release of sugars. Alternatively, blend a handful of cashews or almonds for that protein hit I added some healthy fat, again to lower the overall GI. A 1/4 of an avocado blended into the bowl, and a spoonful of hemp seeds to top rather than blending frozen bananas to thicken and sweeten, I used frozen chopped zucchini chunks. Same thickening action without all the sugar. And no taste! topped with lower sugar fruits such as kiwi and berries Whats your favourite smoothie bowl combo? . . . . . . #sydneynutritionist #smoothiebowl #dragonfruit #thefoodienutritionist #pittaya #hempseeds #plantbased #superfoods #lowsugar #breakfastbowl #foodporn #wholefoods #justeatrealfood #rawvegan

08.01.2022 Fatigue would have to be one of the most common complaints I deal with in my clinical practice. After ruling out poor sleep, there are a number of other avenues to consider that may be contributing towards your lack of energy - anaemia or low iron, a dysfunctional thryoid, or even mood disorders. If you think your tiredness might be related to one of the issues above, why not get in touch about howwe might work together to give you back your zest for life.... Feeling tired all the time is NOT normal!!

06.01.2022 Last call for fermentation workshop this Saturday! Want to learn how to make a range of tasty ferments? Just wait til you see how easy it is! Hope to see you there

04.01.2022 Yes, believe it or not, undereating can be just as damaging to your metabolism as overeating. If you think youre doing everything right to reach your health and weight loss goals but youre feeling tired, cold and things have plateaued, it may be time to check if you are actually eating enough.

03.01.2022 Sauerkrauts Fermented and ready for Saturdays workshop. Can you guess the flavours?... . . . . . . #sydneynutritionist #thefoodienutritionist #guthealth #fermentedfoods #sauerkraut #digestion #cabbage #sydneyworkshop #kombucha #kefir #condiments #coyo #youarewhatyoueat #naturalhealth #goodguts #mykitchenismyoffice See more

03.01.2022 Looking for the perfect diet? Unfortunately there is no one such way of eating - each of us is as individual as another, and the same applies to our digestion, our nutrient requirements and our dietary sensitivities. Whilst fibre is fantastic for our digestive health and microbiome, issues with FODMAPs foods is a common problem I see in clinical practice - it may present as chronic bloating, reflux, indigestion and IBS type symptoms.... Often indicative of a dysfunctional microbiome and motility issues, an elimination diet of offending foods might be helpful to identify the problem whlist gut support is done. Read on for more info, and if this sounds like you, why not PM me to see how I can help.

02.01.2022 Sunday afternoons for me means meal prep time for the coming week. It is simply the best way to ensure that I have my meals plannned for the week, staples cooked to quickly add to meals / salads / breakfasts (think quinoa, brown rice, roasted veggies, chia puddings, frittata, etc.), and keeps us eating healthy all week long without resorting to last minute takeaways or poor food choices. Here are some great tips to get you started.... What meal prep tips do you find help to get you through the busy weeks?

02.01.2022 Happy New Year, Foodies! So after a bit of time off from social media, I am now back reinvigorated to get this year started. And what better news than to hear that the mainstream supermarkets are tipping fermented kefir and kombucha and plant based foods as their biggest growth categories!... So great to hear! If you're looking for some easy ways to get ferments into your diet (and making them is just not your thing - yet), then check out ranges in your supermarket to give them a try. As little as a 30 ml shot of kefir a day has benefits for gut health, which we know extends to immunity, mental health and weight control. So what are your health and food new year resolutions for this year?

02.01.2022 Getting my kefirs on...its a busy week in the @the.foodie.nutritionist kitchen prepping for a fermentation workshop this Saturday. Here are the beginnings of a water kefir and milk kefir that will be ready to taste at the class on Saturday. If youre unsure about fermentation (it IS dealing with bacteria after all!) and would like to understand all about wild vs. assisted cultures, what on earth a SCOBY is, how to make delicious fermented drinks ready for summer, tasty kra...uts and condiments, and the easiest coconut coyo youve ever seen, then come and join in the class!! For booking details see the Get Tickets button in my bio, or check out my Facebook page for Events. See you there! . . . . . . #sydneynutritionist #thefoodienutritionist #fermentation #kombucha #kefir #waterkefir #sydneyworkshop #sauerkraut #makeyourown #guthealth #microbiome #digestion #youarewhatyoueat #scoby #ferment

01.01.2022 Had so much fun sharing microbiome and fermentation love tonight at my digestion and gut health talk. Thanks so much for having me in to speak @pilates360 . . .... . #guthealth #microbiome #healthinthebay #sydneynutritionist #fermentedfoods #microbesmatter #foodmatters #fibre #eatyourgreens #gutdiversity #loveyourguts See more