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24.01.2022 Millet porridge with , chia seeds and raw cocoa powder I should put something on top to make it look more beautiful but couldn’t wait to eat it! Millet is a gluten free ancient grain, high in fibre, protein, antioxidants, and nutrients. It is great for people on gluten free diets and due to it’s high fibre content has many health benefits:... supports healthy digestion and improves gut microbiome rich in quercetin which boosts liver and kidney function rich in antioxidants it’s high fibre content helps reducing LDL cholesterol (the bad part of your cholesterol) rich in iron and folate, supporting production of red blood cells plenty of insoluble fibre reduce the chances of developing gallstones Have you tried millet porridge? See more

24.01.2022 Is your body telling you that you're not getting enough zinc? Zinc is one of the most important minerals for health and well being, needed for proper function of thyroid gland, digestion (makes stomach acid), concentration, mood and sleep, wound healing, healthy immune system, sperm production and prostate function... In fact Zinc is an essential mineral for the activity of more than 90 enzymes. ... Yet, unfortunately research shows that 85% of Australian women and 50% of men are not getting enough zinc in their diet. This is due to over processing of food, poor soil zinc levels as well as an overload of toxins and heavy metals in our food which block zinc absorption. On top of this, some other factors such as increased exercise, eating disorders, old age, chronic diarrhoea and Chron's disease, alcohol and coffee consumption as well as vegan diets increase the need for Zinc. Zinc deficiency is also common with people who are using medications such as high blood pressure medications, contraceptive pill and medications that reduce the amount of stomach acid.. Very commonly, our body is able to tell us that we are not getting enough ZInc. Here are the main clinical clues of zinc deficiency: 1. Poor appetite and loss of taste and smell 2. Slow wound healing and issues with skin such as eczema, dermatitis, acne and stretch marks. 3. Frequent colds, flu’s and other immune issues such as allergies. 4. Problems with prostate, low libido and reduced sperm count 5. White spots on fingernails 6. Poor concentration, poor mood, sleep problems and neurological issues 7. Thinning and greying hair 8. Issues with digestion, stomach ulcers and gut permeability If you are suffering from any of the above it’s important to talk to a health practitioner to rule out other issues. A nutritionist can then help you adopt dietary changes that will boost your zinc absorption, advise foods rich in zinc as well as possible supplementation with a high quality bio available supplements. See more

23.01.2022 Yesterday’s treat ...Apple and cinnamon cake. So easy to make and delicious! Ingredients: 1 cup almond meal 1 cup coconut flour 1 cup wholemeal flour... 2 tsp bicarb soda 3 eggs 5 apples (grated) 1 tbs cinnamon 3/4 cup maple syrup 1/2 cup olive oil Combine all the dry ingredients in a large bowl. Grate the apples, add 1 tbs cinnamon, 3 eggs (beaten), olive oil and maple syrup. Mix with a spoon and pour into the bowl with the dry ingredients. Mix all together and pour into the baking dish. Sprinkle with slivered almonds. Bake for 45 minutes on 175 degrees. See more

21.01.2022 Research shows there’s an important connection between diet, mindset and behaviour and that poor diet can lead to many anxiety symptoms. ... On the other hand a diet rich in anti inflammatory foods, healthy fats, unrefined cabs and lean protein helps with balaning your mood and stress response ... If you’re struggling with high stress levels and anxiety symptoms, make sure you include:... omega 3 rich foods (olive oil, wild caught fish, avocado...) magnesium rich foods (leafy greens, nuts, seeds...) vit B rich foods (free range eggs, mushrooms, unrefined grains, nuts) calcium rich foods (tahini, sardines, natural yoghurt...) antioxidants (berries, raw cocoa powder, dark chocolate, kiwis, cabbage...) fibre rich foods (beans, lentils, whole grains, seasonal fruits and vegetables) And don’t forget that stimulants such as alcohol, caffeine and sugar increase axiety levels and people with panic disorders and social anxiety seem to be more affected. ... Do you find that certain foods make you moody, nervous and tired while others make you feel happy and full of energy? See more

21.01.2022 We often think that digestive symptoms such as bloating, abdominal pain, diarrhoea...are the only signs that our gut is not functioning well . However studies on microbiome have in the past decades proven that gut health is strongly linked with immune system, mood and depression, skin conditions, hormonal imbalances and autoimmune conditions . What are some of the most common signs and symptoms that can show us that there’s something wrong with our gut? 1. Feeling consta...ntly tired with low energy and poor sleep 2. Autoimmune conditions such as thyroid disorders 3. Food intolerances 4. Inability to loose weight 5. Skin conditions such as eczema and acne If you suffer from any of these - improving the health of your gut can improve and many times reverse these conditions! wwe.foodmind.com.au See more

21.01.2022 This made my day today ... from a client who struggled with disordered eating There’s no better feeling than making a change in someone’s life

20.01.2022 Breakfast ... spelt sourdough with avocado and goat’s feta, egg and mushrooms I love a good breakfast followed by a coffee in my favourite coffee cup... It makes me ready for my day and I feel everything is better after that. I loved the idea and benefits of intermittent fasting a while ago and tried going without breakfast but it just didn’t work for me. I kept thinking about food and couldn’t concentrate and my coffee just didn’t taste as good I decided it’...s something I don’t want to give up and I’m fine with it... There’s always other things I can do for my health and I rather focus on those ... So when I’m in consultations and my clients ask me if they’re going to have to stop with that piece of chocolate after lunch or that glass of wine after dinner that they just love, I always tell them there’s many other things they can do to improve their health. And if down the track they’ll want to make the change they can always do it. Sometimes we’re all a bit too hard on ourselves and think we need to eat perfect all the time ... Give yourself a permission to enjoy your little treat- it will make it easier to eat healthy the rest of the time! See more

20.01.2022 How good do black beans and avocado go together This breakfast has everything... healthy fats, protein and low GI carbs... and tastes great as well. I get asked a lot what to have as a protein if you don’t feel like eggs in the morning. Try black beans! A great source of plant protein - just to put it into perspective- half a can of black beans has about the same amount of protein as 2 eggs, making it a great choice for after your excercise as well Also an awesome source of fibre feeding your gut bacteria. Anyone else likes black beans?

20.01.2022 Red lentil and pumpkin soup with chilli ... Perfect for a cold, rainy day Rich in plant protein (lentils), vit A (beta carotene in pumpkin converts into vit A) - antioxidant and a great immune booster! And kids love it as well (might want to go easy on the chilli )

20.01.2022 Healthy Anzac biscuits Oats, coconut flour, almond meal, coconut oil and maple syrup Enjoy

17.01.2022 Oats, chia pudding, walnuts and berries Why should we include berries into our diet???Berries are a great source of antioxidants- molecules that fight free radicals. Studies found that eating a 300 g portion of berries helps protect DNA against free radical damage . Berries also protect your cells from high blood sugar levels and reduce blood sugar response to high carb meals - another reason to have some berries with your carbs.

14.01.2022 Black bean spaghetti with avocado, goats feta, pine nuts and extra virgin olive oil . This lunch only took 10 minutes to make and kept me full till dinner. Black bean spaghetti are my favourite at the moment, with 44 g protein and 22 g fibre they’re such a great alternative to your white pasta (with just 11g of protein and only 2.6g fibre per serving). And they taste delicious as well!

13.01.2022 Red quinoa, zuchini and almond meal patties with herbs High in protein and low GI carbs to keep you full for longer. Kids friendly and gluten free! Quinoa is one of the superfoods, containing healthy Omega 3 for hearth health, antioxidants such as quercetin that’s been found to fight cancer cells and works against inflammation. Quinoa also contains a variety of micronutrients such as magnesium and potassium and has been found to aid in weight loss. How do you like your quinoa?

13.01.2022 I get a lot of questions from my clients about intermittent fasting. It’s a way of eating that incorporates regular short fasts into your routine. Studies (most of them have been done on mice and men ) show that this way of eating might help lower your risk of diabetes, heart disease and help you loose weight. However many women I see struggle with this type of eating, experiencing hunger, mood swings headaches and brain fog. Recent studies on intermittent fasting in w...omen show that this way of eating might interrupt with women’s hormones as well as our blood sugar control. It is especially not advised if you are trying to concieve, have problems with fertility or amenorrhea or have a history of eating disorders. Why does intermittent fasting work different in women than in men? Female bodies are extremely sensitive to calorie restrictions. When this happens too often, it affects our hypothalamus which then disrupts the release of our reproductive hormones. When these hormones can’t communicate with the ovaries, you are at risk of irregular periods, poor fertility and reduced bone density. And if you’re not worried about fertility? The reality is that anything that affects your hormones and your reproductive health will have consequences on your overall health and wellbeing. Remember, hormones that affect your menstrual cycle also affect your blood sugar levels and studies show blood sugar irregularities with intermittent fasting in women (but not in men)! Remember, you CAN achieve your health goals and loose weight with a balanced nutrient dense diet that your hormones will love! If you would like to make a transition to sustainable eating without diets and fad foods, please DM me or book a consultation with me @HealthSpaceClinics Mona Vale See more

12.01.2022 What we eat has a huge impact on the balance of healthy and unhealthy bacteria in our gut and with this on our overall health (gut health, nervous system health, hormone health, immune system health...) ... A recent scientific review looked into how different diets affect our microbiome composition and found that: ... high intake of animal protein, saturated fats and sugar stimulates the growth of harmful bacteria ... ... complex carbs and plant protein contribute to increase of beneficial bacteria ... foods rich in Omega 3 and polyphenols improve the composition of gut bacteria ... Western diet, high in processed foods, animal protein and sugar leads to bacterial dysbiosis - the growth of pathogenic bacteria over beneficial bacteria ... MEDITERRANEAN DIET has been found to be the best diet for diversity of your gut bacteria ... Swipe to see how different diets scored on the composition of different bacterial species (healthy and pathogenic) See more

10.01.2022 Coffee with a view One of the questions I get asked often: Is coffee ok for me? Maybe ... There has been a lot of scientific research done on coffee and the takeout is, as with everything it has positives and negatives. As a nutritionist I would say it depends on who drinks it, how much and what is the quality of your coffee. Coffee has been found to possibly reduce the risk of diabetes, lower the risk of Parkinsons disease (you’d have to drink 4 cups pre day for that) and reduce the risk of liver cancer, non alcoholic fatty liver disease and cirrhosis. Studies in humans also show that coffee improves various aspects of brain function including memory, vigilance, energy levels and reaction times. Coffee is a stimulant which increases adrenaline levels in your blood and therefore also boosts your physical performance. Caffeine is in all fat burning supplements however the claim that coffee boosts metabolic rate is in my view controversial as these effects are only found in first time coffee drinkers and diminish with time. So probably not worth counting on coffee for weight loss. Caffeine on the other hand is not recommended for women with a family history of osteoporosis as it adversely affects bone density. There is also some evidence to suggest that women who drink a lot of coffee have a higher risk of endometriosis. Coffee is absolutely off limits for people with gastroesophageal reflux and because of its effect as a stimulant (increasing adrenaline levels and initiating a fight or flight response), coffee is usually bad news for people with high stress levels and those suffering from anxiety. Some research even suggests that high amounts of coffee can trigger an anxiety attack. So, like with everything it’s a choice. If you don’t have any of the above mentioned health conditions and you love your coffee like me, I’d suggest to have it after breakfast, stick to one and have it before noon as you don’t want it to affect your sleep. Also, when your stress levels are high, swap your coffee for herbal tea. How do you feel about coffee? See more

08.01.2022 An autumn kind of salad... roasted veggies: pumpkin and egg plant and roasted chick peas (with curry powder, paprika, rosemary, chilli flakes and olive oil)... It’s a nice warming meal, super easy to make, full of nutrients (beta carotene, antioxidants), protein... What’s your go to salad at the moment?

06.01.2022 A gentle walk can do so much to lower your cortisol levels! While stress hormones are very useful when we need them, elevated levels over long time cause anxiety, depression, high blood pressure, insomnia, weight gain and decreased fertility. Our diet hugely influences cortisol levels. High sugar intake, stimulants such as alcohol and coffee and low hydration levels trigger cortisol release while vegetables and many fruits, green tea, soluble fibre, pre and probiotic foods and dark chocolate help keep your cortisol levels low. And my favourite fact that came out of recent research on cortisol levels: performing acts of kindness significantly lowers your cortisol levels !

03.01.2022 Magnesuim... one of the most important minerals, assisting with migraines, muscle and nerve function, healthy glucose metabolism, cramps and pms nervous tension, healthy pregnancy and maintenance of normal blood pressure. ... However research shows that most of us are not getting enough Magnesium in our diet to meet our body’s needs! ... Did you know that you have an incresed demand for Mg during times of stress, acute or chronic ilness, if you are taking medications, if y...ou are lactating, pregnant or aging? ... This is why I use the @biopractica Mg status questionnaire so I can determine if and which clinically trialed, therapeutic Mg supplement would be beneficial for my clients. ... If you feel that you might be low in Mg, this questionnaire can help you understand your Mg status better. ... If your score is over 26 it is likely that your Mg levels are low or you might be suffering from Mg deficiency which is best addressed with dietary changes and supplementation. ... For any questions about clinically trialled, bioavailable Mg supplements that I use in clinic, DM me or make an appointment with me @healthspaceclinics Mona Vale ph. 9979 8887!

02.01.2022 Paela for dinner with a salad on the side... a perfect meal for a cold windy day? Yes, some will say it’s a lot of carbs and not great for people who want to achieve weight loss But really, it’s not just about the carbs. While it seems that cutting out carbs and living on protein and salads is a safe, quick way to shed some kg - the truth is - it’s usually not one that would last ... On the contrary, creating healty eating habits, including best sources of all food groups in appropriate portions instead of short bursts of restrictions will create a lasting change in your weight and your health Because you know how we all work - the second we start restricting something, it only makes us want it more. Eventually we give in, then feel guilty and start a viscous circle that creates stress, anxiety and unhealthy eating habits - exactly the opposite of what we wanted to achieve ! See more