Fresh Start Dietetics- Danni Defina | Website

Fresh Start Dietetics- Danni Defina

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25.01.2022 Check out how easy it can be to reach your daily fibre amounts! Getting in your daily quota has so many benefits including: reducing cholesterol ... feeding good gut bacteria preventing constipation weight management blood sugar control increased satiety after meals Could you benefit from adding more fibre in your diet?

25.01.2022 Feeling super happy about an upcoming project. I would love to hear what nutrition information you would like to learn more about! Leave your topics in the comment section :)

23.01.2022 Chocolate bites Gluten free dairy free wheat free nut free INGREDIENTS ... 2 cups puffed millet 1/2 cup melted coconut oil 1/4 cup maple syrup 1/2 cup desiccated coconut 1/4 cup cocoa powder METHOD mix all ingredients together and place in little cupcake cups and store in fridge to harden. Such great snacks for the kids!

22.01.2022 Chewing your food thoroughly is the first step in optimal digestion. Your mouth sets up the whole digestive process for success by allowing nutrients to be used for the bodies needs. Your salivary glands release digestive enzymes to begin breaking down food. By chewing your food at least 20 times per mouthful can: help absorb more nutrients and allow food to be digested easier in your stomach small intestine ... help weight satiety and healthy weight maintenance reduce stress levels by mindfulness and eating slowly reduce gastric load and IBS symptoms due to u digested foods and larger food particles entering the digestive track Practise this on Christmas Day!! You will be amazed at how much better your tummy feels for it!

22.01.2022 MEDICAL NUTRITION SUPPORT PACKAGE Every thought what I treated as an Accredited Nutritionist and Dietitian? The medical nutrition package includes these all! (Not the complete list!) *diabetes ... *cardiovascular disease *arthritis *food intolerances or allergies *irritable bowel syndrome *polycystic ovarian syndrome *menopause *coeliac disease *osteoporosis *asthma *mood disorders (depression) *fatty liver *cancer *weight loss/gain/maintenance *malnutrition and poor appetite *crohns disease and ulcerative colitis *diverticulitis *eating disorders *gout *elimination diets, FODMAP diets *reflux *pre/during/post pregnancy *fertility *stress and anxiety *paediatric nutrition (e.g. food aversion, picky eating, nutritional deficiencies, colic, constipation, allergies, intolerances) *skin conditions such as psoriasis and dermatitis *leaky gut Any specific health concerns? Just get in contact

22.01.2022 Ever considered a nutrition package? A package that will allow you to have access to nutrition support and guidance on a daily basis? Fresh Start Nutrition packages are more than just a consult, they involve ongoing support, comprehensive nutrient breakdown (macronutrients, micronutrients, energy requirements), lifestyle and dietary assessment, detailed 7 day meal plan including recipes, meal planning templates and grocery lists and access to individualised resources. Does ...this sound like something for you!? Book in now :) link in bio :)

22.01.2022 My Journey I know I have introduced myself before on a personal level, however I haven’t yet spoken about my journey in where I’ve come to today. I’ll begin back in 2009. This is when I decided I wanted to become a dietitian. I signed up for a Bachelor of Science (Nutritional Medicine) which was a 3 year full time course. I underestimated the amount of science that this course required - the first year compromised of mainly chemistry, biochemistry, and biology. I had to get... a tutor to help with the chemistry part. I would wake at 4.30am just to get study in before my day begun and on average studied minimum 4-5 hours a day. I wanted excellent marks to allow me to get into my masters degree. This course was a huge eye opener at what I could achieve if I set my mind to it. I dedicated 3 years of my life and skipped so many social aspects just to get ahead. 2014 I got accepted into my Masters of Dietetics! I was so excited but at the same time know what I was in for - giving up on so much in life to dedicate another 2 years of full time study. This course would further my knowledge, allow greater access to job opportunities and to run my own business. This course included 1 year of course work and 1 full year of full time placement work - unpaid. I can not explain how taxing this year was in me, emotionally. I dedicated 40 hours a week to work experience (which was great!) And would travel up to 4 hours in a day for it. I worked in a hospital for 10 weeks in Geelong - a 2 hour drive either way. This course is what begun my career as a dietitian. I finished my course and then had my first daughter Aleeia. I decided to start my own private practise shortly after she was born. I begun Fresh Start Dietetics in a small local clinic, then expanding to other clinics and now also online. Over 3 years I have gradually built up my business and expertise whilst raising 2 beautiful girls. I never stop studying. Ever. On a daily basis I educate myself from knowledgeable practitioners in areas such as gut health and paediatric health. I can’t wait to see what the future holds for my business because I will always be working towards higher standards.

21.01.2022 Have you considered finding support for your gastrointestinal heath? Any food intolerance, allergy or gastrointestinal condition (e.g. coeliacs disease, ulcerative colitis, Crohns Disease, leaky gut) can have a negative impact on our overall gut health which in turn, can impact our overall immune function and also mental health! Our gastrointestinal system is a gateway to many other systems in our body; it has its own nervous system! I believe strongly in supporting gastrointestinal health in order to optimise overall health and wellbeing. Book in for our virtual consultation at Fresh Start Dietetics.

21.01.2022 From our family to yours, we hope you had a beautiful Easter long weekend!

21.01.2022 Vegetarian sources of iron! DID YOU KNOW - 1 cup chickpeas and 100g of red meat have the same amounts of iron! There are two forms of iron - one is absorbed a little bit easier (meat sources) than the other (plant sources). However, there are ways to enhance absorption from those plants sources! ... 1. have vitamin c foods along with iron rich foods (e.g red capsicum, parsley, oranges, spinach, broccoli, sweet potatoes) 2. Avoid caffeine and tannins (tea) at same time as iron rich foods. 3. Avoid high calcium foods or supplements at the same time as iron rich meals IRON NEEDS IN BABIES AND TODDLERS On average from birth to age 10, children need a whole 10mg of iron per day! So how do we ensure they are getting enough? Aim to allow them to consume AT LEAST 4 sources of iron rich foods per day at minimum. Lets take a look at this: Breakfast - oats and fortified milk (e.g rice/oat milk) plus an orange Snack - dried apricots organic Lunch - rice cakes with hummus and tomato -piece of fruit Snack - mixed nuts and fruit salad Dinner - minestrone with lentils OR wholemeal pasta with hidden veg/lentil sauce

20.01.2022 Myth busted - carbs are fattening If I was to ask those who believe carbs are fattening, they would struggle to find an answer why! We have been made to believe the carbs are bad. This is completely untrue. What are carbohydrates ... Carbohydrates are foods which provide energy for every single cell in our body, especially our brain. It is the number one source of energy for brain function. The energy is provided in the form of glucose (the end product once carbohydrates have been digested in our body). They are a macronutrient, as well are protein and fats. Sources Carbohydrates are not just found in bread and pasta. Its also found in wholegrains, cereals, juices, dairy, fruit, vegetables and various condiments such as honey and maple syrup. Types of carbohydrates (AKA quality) There are different qualities in carbohydrates sources which then influence our bodies (blood sugar levels) in different ways. This refers to glycaemic index (GI) glycaemic load (GL). There are different factors that improve the quality of a carbohydrate source including fibre content, starch content, fat and protein eaten with it. For example white potato vs sweet potato, white pasta vs wholemeal pasta. We will discuss this further below. Blood sugar regulation and insulin So as discussed, carbs have different GI and GL contents. When blood sugar is raised, a hormone insulin is released which helps get glucose out of the blood into cells to be used for energy. If we can regulate insulin release at a steady rate throughout the day - this is beneficial. If we make insulin spike up and down throughout the day - this is what is not beneficial. This is what can lead to sugar cravings, eating large amounts of food, hormone dysregulation and fat storage. A low GI food means it steadily increases your blood sugar levels when digested. This is beneficial. A high GI food spikes blood sugar levels. This is not so beneficial. So this is what I refer to when I say good quality carbs. Energy content of carbs I would also like to note, per gram, carbs have the same amount of calories as protein. Summing this up - quality and quantity are important and carbs are not the enemy.

19.01.2022 My meals plans are about - education - sustainability - flexibility - planning and organisation! ... Enjoy :)

18.01.2022 Whats on your weekly grocery list? My regular shop consists of a range of: - fruits and vegetables - coconut yoghurt ... - legumes - eggs - salmon - chicken - tuna - whole grains such as brown rice - oat milk - Cottage cheese - whole grain wraps and breads - olive oil - nuttlex spread - Tim tams - cant forget the tim tams hehe See more

18.01.2022 How to book your online nutrition consult. Its easy! Check out https://www.freshstartdietetics.com.au//online-nutrition-c

17.01.2022 FOOD FIRST Check out this nutrition comparison I made. This compares one serve of sustagen everyday formula with a 200ml smoothie (recipe below). Food is always first when it comes to ensuring adequate nutrition. This comparison allows you to see how easy it is to obtain a wide variety of nutrients from a simple and cost effective smoothie. ... The homemade smoothie has comparable nutrients including a whole lot more of fibre (7.1g!), essential fatty acids and other nutrient compounds that you would not find in a supplemental powder. I’m not implying that supplemental formulas do not have their place in medical treatment, however we need to understand that food is our medicine and food always comes first in ensuring optimum health! Recipe in comments

16.01.2022 The old egg theory! How much can you eat per day? Theres no one answer fits all to this question, or any question alike! Everyone is different. The below is an explanation of why there is recommendations for the amounts of eggs to consume per week. The reason why there have been limits on the number of eggs you should eat per day is because they contain cholesterol and saturated fat. Large amounts of cholesterol and saturated over time can increase your own blood fat pr...ofile and may contribute to cardiovascular disease long term. We also get cholesterol from other foods (animal sources) such as chicken, red meat, dairy and fish. Therefore, its not just about eggs, yet about how many other sources of saturated fat/cholesterol rich foods you are eating per week. Its also about how much fibre, omega 3 and plant based foods you are having, which help to prevent cardiovascular disease. Its also about what risk factors you are susceptible to (smoking, age, gender, cultural background). In a nutshell, it would be worth assessing your overall intake of animal products vs plant based (fibre/antioxidant/polyphenol) rich products. So how many eggs? It depends on your current diet and cardiovascular risk factors. Remember, everything in moderation and eating a fibre rich, plant based predominant diet can help prevent and combat many diseases.

16.01.2022 Join us for our first live! Taking all things hair and makeup tips, live tutorials, nutrition for skin and hair health, gut, hormone health and much more! Renata and Danielle have over ten years experience in their industries and cannot wait to share knowledge and expertise and answer all of your questions! Monday 31/August @ 8.00pm... Live with @danni_defina and @rm_hairandmakeup

16.01.2022 Definitely feeling it - the possibility of prolonged restrictions and the yearning to get back to reality. Hang in there

16.01.2022 There can be a multitude of factors contributing to constipation. From dietary factors such as lack of fibre and water intake, psychological factors such as stress which impacts gut microbiome and function, to altered gut transit times from various causes. There are many ways in which you can support healthy bowel motions for all ages and it is always very individualised regarding treatment and management. ...

15.01.2022 Plant based proteins Adequate protein intake is essential for every cell in our body. It supports our muscles, nervous system, hormones, hair, skin, nails and much more! It’s a great idea to incorporate more plant based proteins in your diet as more and more research is showing its beneficial health effects towards hormones, cardiovascular health and immunity (just to name a few!). ... This pictorial is also a great visual to see other ways the kiddies can get protein in, without it being an animal protein. Enjoy!

14.01.2022 Myth - fruit makes you fat. Definitely not true. Also, lets not use the word fat. I have heard so many people say that they heard fruit causes weight gain. This couldnt be further from the truth.... Fruit contains essential nutrition such as vitamins, minerals, antioxidants, carbohydrates and fibre. Yes fruit contains sugar, yet the sugar is natural sugar and the content is generally low! Our bodies use this sugar for energy (glucose). Over eating any sugar (any carbohydrate such as breads, cereals, fruit, dairy, lollies etc) can lead to weight gain due to excess energy consumption or blood sugar imbalances. HOWEVER, 2 pieces of fruit per day is definitely not the cause of this. So before we get rid of fruit out of the diet, think about what else you are consuming that may be affecting your blood sugar levels and energy intake :)

14.01.2022 Ever felt as though the festive season causes tummy issues to worsen? Your not alone if you feel as though IBS symptoms worsen during the holiday season. From eating copious amounts of food, alcohol and even reduced physical activity can all play a part. This can leave you feeling sluggish, tired and irritable! Here are a few tips to take with you to protect your mind and gut during the festive season!!... 1. From today - 2L of water MINIMUM per day. You will be amazed how much more energy you will have drinking adequate amounts of water. It will also help regulate bowel motions and support adequate digestion. 2. Digestive enzymes - having a supplement with digestive enzymes can lower the digestive load, reduce symptoms such as bloating and help absorb various nutrients. These supplements can either include enzymes which break down carbohydrates, proteins and fats and/or also contain hydrochloric acid (your own natural acid which breaks down food) 3. Consume digestive bitters - once again great for improving digestion and helping to break down foods. Bitters include bitter greens and supplements such as Swedish bitters. 4. Probiotics - consuming foods rich in probiotic cultures such as yoghurt, kefir, sauerkraut or taking a supplement can help re-establish a good balance of beneficial bacteria, enhancing your guts function and positively impacting your nervous system and immune health 4. Small meals often! Especially for Christmas Day - opt for a small initial serving and go back for more if desired, once again choosing a small serve. This reduces the gastric load at any one time and can help reduce symptoms such as bloating, reflux, flatulence and fatigue. 5. Good quality sleep. Even though we may be on holiday, lack of sleep can impact our digestive function - yes - our brain and and gut are closely connected! Aim for 8 hours of good quality sleep. 6. Now that we are talking about mind and gut connection - I can stress enough - reduce your stress . Stress directly impact your digestion. Meditation, journaling, reducing your busy schedule for some you time. 7. Exercise - your gut is a muscle. Exercise allows it to move and function.

13.01.2022 Nutrition Reset I can’t tell you how excited I am about this program. It is still in production but it’s going to be AMAZING. The more I work on it the more ideas I come up with. It will reshape the way you think about nutrition and your body. It will give you knowledge, power, control, motivation and support in YOUR HEALTH. ... Think about it, imagine having the control over your nervous systems, your gut health, hormones, energy, sleep and mental well-being. This program is it. I can’t wait. Are you excited? Launch date not yet confirmed. Stay tuned

12.01.2022 APPLE BLISS MUFFINS High fibre Source of protein Natural energy from fruit Vegan Egg Free Dairy free INGREDIENTS ... 4 medium apples, grated thick 1 tsp baking powder 1 tbsp cinnamon 2 tbsp rolled oats 30g sultanas 80ml olive oil 1 cup unsweetened almond milk (or milk alternative) 2 tbsp of chia seeds 1.5 cups wholemeal self raising flour Method Preheat oven to 200 degrees Celsius and prepare muffins trays to make 12 muffins Mix the flour, baking soda, cinnamon in a bowl in a seperate bowl, mix the chia seeds, oil, milk and grated apples. Let this mixture sit for 5-10 minutes in order for the chia seeds to absorb liquid Pour the mixture into the dry mixture and stir to combine. Spoon evenly into the muffin tray and bake for 30-40 minutes. Keep in mind these muffins are moist because of the apples in them. Remove from the oven and allow to cool. You may serve these with yoghurt and some slices of apple on top! NUTRITION ANALYSIS (per muffin) Energy - 165cal Protein - 2.5g Fibre - 2.7g Calcium - 30mg Iron - 1mg

12.01.2022 That feeling of waking up before the kids and having the whole day organised. If I dont wake up early or before the kids, have me time and time to set my intentions for the day - I feel overwhelmed. For those feeling disorganised and time poor, wake up an extra 20-30 minutes. You will feel so much better for it.

11.01.2022 READING FOOD LABEL GUIDE I have attached this simple guide on how to read food labels. This guide is one that I consistently educate all my clients upon. This is a guide for levels of fat (including saturated), fibre, sodium and sugar. Remember, always look at the 100g column when comparing products. ... Any further questions, feel free to ask. Happy reading!!!

11.01.2022 We need to value our health in order to consume foods which make us thrive, for yourself and future generations to come. -danni_freshstartdietetics

11.01.2022 Peanut butter and banana pancakes. Great for breakfast, in lunchboxes and as a on the go snack!!

10.01.2022 Stepping into 2021 with a fresh mind and fresh start.

10.01.2022 Dreaming of the next time Ill be able to brunch (actually havent been out for a meal since Bali in feb!)

10.01.2022 Almond and blueberry muffins High protein - high fibre - vitamin E INGREDIENTS ... - 1 cup almond meal - 1 cup wholemeal self raising flour (can use spelt or other alternative) - 1/2 cup blueberries - 1/2 cup honey (or brown rice syrup) - 1/2 cup coconut oil (or butter) - 3 eggs METHOD - prepare muffin tray (silicon muffin trays are amazing for these) - preheat oven to 180 degrees - whisk eggs and honey until light and fluffy - mix all dry ingredients together - fold in egg mixture into dry mixture. Slowly add the melted coconut oil - add the blueberries by folding it in - place in prepared muffin tray - top each muffin with a blueberry - cook for 15 minutes or until slightly golden brown Store in fridge

10.01.2022 My little doll

09.01.2022 Protein pancakes with strawberry and apple sauce Sauce ingredients - 1 red apple chopped fine - 4 strawberries chopped fine ... - 1 cup water Pancakes - 1/2 cup brown rice flour - 1 egg - 3 tbsp chia seeds - 1/2 cup milk - 1 tbsp honey - 30g vanilla protein powder Method - in a saucepan, boil and simmer the fruit until a sauce texture (approx 10-15 minutes) - mix all pancake ingredients together and fry on saucepan in batches - top pancakes with sauce and even extra honey if you like!

09.01.2022 Multivitamins I have been asked this question a few times - Are they beneficial for us!?... Lets begin at what multivitamins are! Multivitamins are supplements which contain a whole whole variety of vitamins and minerals. The ingredients can differ from product to product. Their main role is to FILL NUTRITIONAL GAPS. They can not serve to support a deficiency (e.g. calcium, iron, vitamin D). Some stages of life you may need them more so than others (e.g. pregnancy). There is also a difference in quality between brands of multivitamins. Some cheap supplements will have fillers or use poorly absorbed forms of vitamins and minerals. Its best to speak with myself if you have any questions relating to that. I will name a few of my favourite brands. So are they beneficial - they definitely can be and its based on an individuals health status. I try and get all my nutrients though food and take supplements such as iron and vitamin D. I have taken a pregnancy multi for all my pregnancies (pre/during/post). Not sure if one is right for you? Just ask My favourite brands of multis - bioceuticals - herbs of gold - fusion

08.01.2022 Im excited because Ive been working on a program which I hope to share with everyone in the next few months (hopefully!) Its going to be amazing! Ill be sharing little bits of what the program will include over the next few months But basically - it will change the way you think about Nutrition!

08.01.2022 So what do my meal plans entail? I have had quiet a few questions about my meal plans I provide. Firstly all meal plans I make are completely personalised, tailored completely based on therapeutic effects, likes, dislikes, past and present behaviours, social and personal factors, allergies etc! ... My meal plans are a guide to educate and highlight factors of adopting sustainable life long dietary choices to benefit yourself. They teach, inspire, motivate and provide sustainability. They are for everyone - individuals, families and kids! PM me with any questions :)

07.01.2022 FAMILY NUTRITION If I had to choose one passion in nutrition, its helping families build their nutrition knowledge, create positive relationships with food and provide ways to achieve nutrition for a whole family. Whether its recipes, meal planning, pantry analysis, specific nutritional requirements (allergies/intolerances), budgets or what ever else may be of a concern, Im here to help! ... I have been successfully creating meal plans and ideas for families for a long time and have created some very trusted recipes that everyone can enjoy too. If your concerned or want help, please visit my website for more information on family packages. Also feel free to contact me for any other questions.

07.01.2022 COMPETITION TIME! Dani @the_essentialculture and Danni @danni_freshstartdietetics are teaming up following their Low Tox - Detox workshop! Dani and Danni are giving away over $230 dollars worth of prizes to one lucky winner! ... These prizes include * 1 x Diffuser * 1 x 15ml Doterra grapefruit oil * 1 x Nutrition Consultation to provide individualised ways to detoxify your body * 1 x magnesium bath salts * 1 x pukka cleanse tea These prizes are all to promote and support your bodies own detoxification process! To enter - * Like and save the post * Follow both @the_essentialculture and @danni_freshstartdietetics * Tag friend in the post * Share in your stories for an additional entry! Enter as many times as you like. Each tag is one entry. This competition will run from the 3rd of november until the 17th. Winner will be drawn on the 18th. If winner does not claim their prize within 24hrs, another winner will be drawn. This competition is in no way affiliated with Instagram.

07.01.2022 The good old low fat theory Having low fat on a products marketing can be quite misleading. I know what your thinking, great. Make nutrition even more confusing! Let me simplify it for you. 1. Low fat has no definition and can refer to a varying amount of reduced fat. Always check the labels and follow label reading principles to decide whether the fat is low... 2. There are different types of fats (e.g. saturated, trans, omega 3 fatty acids). So which one is the label referring to? The good fats are fats that we want in this diet (omega 3) 3. Low fat products often have added ingredients for flavour including salt and sugar. Yes - sneaky buggers! 4. My point - always check the label. I will be making a video in reading nutrition labels soon through my new YouTube channel. Stayed tuned!!

07.01.2022 Green goodness bowl - 3/4 cup almond/oat/coconut milk - 2 frozen bananas - 1/2 avocado ... - 2tbsp flaxseeds - 2 cups green spinach - 1 cup frozen pineapple Blend together, adding liquid first and slowly adding in each ingredient. Scrape down sides if needed and blend until it is a sorbet consistency. Top and decorate with desired toppings! You could even call this a monster bowl for the kids!

06.01.2022 I would love to have one more Sunday in the week - one more day of family time, sun shine and relaxed vibes.

06.01.2022 Being a parent has to honestly be the most amazing and rewarding thing I could ever do. I would be lying if I told you there weren’t daily struggles, big or small. One of the major struggles I deal with is ... you guessed it .... MYSELF. How I react to certain situations, how I display conflict resolution, the way I talk about myself and others in front of children, my relationship with my husband, my relationship with food, the food I eat and how I nourish my body.... Having children who may be fussy eaters at times has also taught me various ways on ensuring their nutritional intake is at optimum levels. As a parent and a dietitian, I believe it’s important to understand your children won’t meet their nutritional some days, however knowing what your feeding your children and having different ways of getting nutrition in to make it fun, it’s what’s important. talk to your children about food and what it can do in their bodies prepare it together eat the same foods together don’t label foods good or bad focus on educating them - not dictating on food foods they should eat talk about their senses - colours, taste, texture, smell and make it fun! Most of all - reduce stress around meals times!

05.01.2022 So which one is the better option to ensure our children get their 2 serves of fruit in per day? Let’s take a look at each FRESH FRUIT - 2 serves of fresh fruit per day is a great goal for our children. Fresh fruit provides a whole range of nutrients in its raw form, including fibre, antioxidants, carbohydrates, vitamins and minerals. They can protect us from many diseases long term due to the intake of these nutrients. ... JUICED: Although a freshly squeezed juice may contain vitamins, minerals and antioxidants from the fruit, juicing tends to remove the pulp of the fruit. Removing the pulp of the fruit takes away the dietary fibre component. Fibre helps to slow the digestion of food, in particular carbohydrates. It also keeps you fuller for longer. So by drinking a juice without fibre, it can elevate blood sugar levels quickly and leave you feeling hungrier sooner. DRIED FRUIT: Dried fruit essentially is a condensed version of fresh fruit. They do contain all the nutrients of fresh fruit (especially when organic and sulphite free), however have a much higher sugar and fibre content due to it being concentrated. So what is best? Fresh fruit is always the best source of fruit to have. Fresh juices are great to consume occasionally, especially when combined with vegetables such as spinach and cucumber!! Be aware of store brought juices, their ingredients and any added sugar. Dried fruit are also great snacks for kids, however be aware of serving sizes. For example - 3 dried apricots is equivalent to 3 while apricots OR 30 sultanas is equivalent to 30 grapes. Also, dried apricots are a great source of iron! Organic where possible

05.01.2022 Energy bars!! This recipe tastes amazing and is full of zinc, iron, calcium, protein and fibre. Amazing snacks for the kids, breakfast options on the go, or 3pm pick me up in the afternoon. ... INGREDIENTS 1/2 cup honey 1/2 cup coconut oil 1 cup sesame seeds 1 cup pumpkin seeds 1 cup oats 2 tbs flaxseeds 1/2 cup desiccated coconut 1/2 cup oat bran 2 tsp cinnamon METHOD in a good processor, process all dry ingredients heat a non stick pan and add those dry ingredients and toast in pan for 5 minutes in a pot, melt and mix the honey and coconut oil mix the wet and dry ingredients together place mixture into a 20x20 pan lined with baking paper. Press mixture down firmly!! place in freezer for 20 minutes cut into piece of keep in fridge!

05.01.2022 TOP TIPS FOR KEEPING HEALTHY (and warm) THIS WINTER bone broths - a must. They have health benefits ranging from gut health to overall immunity. Have some in a cup of hot water or add to soups and casseroles!! water!!! I cant stress enough how dehydrating winter can be with lack of water intake and heating. Drink up! herbal teas - get yourself some immune boosting ones such as echinacea.... Veggies! Yes - and lots of them. Roast them, bake them, steam them or whatever you like. Just eat the rainbow in them (more antioxidants through the different colours) Essential oils - not only smell Devine but can calm the mind, body and spirit. Choose one that floats your boat. Vitamin D! Get your levels checked and consider supplementation. Vitamin D helps to regulate your mood and immune system. mindfulness, meditation and exercise. - this is important and I stress it. Winter brings along shorter day times and seasonal affective disorders occurs during these times. This can include symptoms of depression, anxiety and overall low mood. Get your body moving and rest that mind! See more

04.01.2022 Nutrition myth busted! Eating at night will make you out in weight. Your body cant read the clock.

04.01.2022 Kale - I feel like you either hate it or love it right? I discovered a great way to add it in to your diet - RAW! Yes raw, meaning it retains majority of its nutrients In a large bowl, mix a can of chickpeas, black beans, cannellini beans, chopped finely red capsicum/cucumber/cherry tomatoes, grated carrot, can of corn kernels and very finely chopped kale (about 3-4 cups). ... This makes a huge salad! Dress with 3 tbs olive oil, 4 tbs lemon juice, 5 tbs vinegar and salt and mix well! Pair it with protein such as eggs and tuna! Your welcome :)

04.01.2022 Definitely missing the weekend park hangs

03.01.2022 Home made donuts! These are so delicious! High in protein and fibre also :) Make sure you have a donut baking pan. INGREDIENTS ... 1 cup almond meal 1 cup brown rice flour 1/4 cup coconut sugar 2 eggs beaten 2 tbs maple syrup 1/2 cup almond milk (or other type) 1/2 tsp baking powder 1/4 cup coconut oil melted METHOD Mix all prepared ingredients together add more almond milk if mixture is too thick place in baking tray and sprinkle with desired toppings bake are 180 degrees for 20 minutes or until golden brown

03.01.2022 I need this back. Sun, water, holidays and happiness. Whos with me!?

02.01.2022 Ever wondered what I treat as a dietitian and nutritionist!? Being a dietitian is way beyond telling you to eat more vegetables and fruit. As a experienced nutritionist and dietitian with many years of study and work behind me, I can help with a wide variety of health issues. I have an in-depth background within natural health (including herbs and nutritional supplements) as well as extensive education and training within our hospital and medical system. I have worked in ho...spitals, food service, community health programs and have been in private practice for the past 4 years, running my own business. My areas of interest include gastrointestinal (FODMAP diets, chemical sensitivity diets, IBS, constipation, intolerances, allergies etc) and paediatric nutrition (fussy eating, intolerances, allergies, gut health, immune health, nutritional requirements etc) See my link in bio for an extensive list of areas I treat!

01.01.2022 Challenge accepted. Thank you @danidevincentis_ & @rm_hairandmakeup #challengeaccepted #womensupportingwomen

01.01.2022 Birthdays in iso. What a fourth birthday to remember love you Aleeia.