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Good Egg Nutrition

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25.01.2022 Time for a little life update... Over the past month, I have moved my life 3 hours South of my home. I am not going to lie, it has been a tough transition.... But you know what? Sometimes, you do need to go through the tough to appreciate the good - and I truely am loving creating my new life down here! As for my business I am now only doing online consultations or in person if you are located in Dunsborough. This means that you can work with me from the comfort of your own home, car or wherever you please (as long as it’s not the toilet ) and we can still connect through video call! I also have a few exciting things up on the agenda, which I have been working pretty hard on in the past few months. I am beyond excited to fill you guys in, but, you’ll have to wait for now

25.01.2022 #challengeaccepted Thank you to the beautiful, strong and inspiring women that nominated me, however after a bit of research, I feel as though I have to address the true origin of this challenge. Over the past few years, reports of violence and murders against women have skyrocketed in gender-based violence in Turkey. The Turkish government has done nothing to stop or prevent these crimes, which is why it has been taken to social media to spread awareness.... This movement began because of these women displayed in black and white images in the news and papers In Turkey. Now, these images are being recreated through social media to raise their voice and stand together. To show my support and respect, I have decided to post along with these other women. I feel sad and disgusted that this is happening in our world. Yes - women are powerful, strong, passionate and smart but let’s not forget the true message behind this movement and empower others to spread this message. Please follow @auturkishculturalclub for more information, updates and to donate. I stand strongly with these women. #womensupportingwomen See more

24.01.2022 Can you practice body acceptance whilst still having composition or weight loss goals? In my opinion, yes. I don't think that wanting to lose weight is inherently bad as long as you have the right intentions and mindset behind your goals.... For example... Are you losing weight solely to 'look better' and fit into those jeans you wore 3 years ago... or to be healthier and feel better for the rest of your life? Are you wanting to gain muscle to 'have abs'... or to feel stronger and see how you can push your body physically? Body acceptance is accepting your body at whichever stage you are at - whether you are beginning at day one or years into the journey. The problem with weight loss and body composition goals begins when your focus turns from focusing on the strength of your body and what it is capable of to focusing solely on what it looks like. This is when obsession and stress can take over, controlling your activity levels, food intake and even social outings. If you are wanting to change your body composition - make sure you are going about it in the right way and the way you look isn't your sole focus. The aim is to get you to a point where you can sustain your diet, activity levels and social life that is enjoyable for YOU I’d love to know - what are your thoughts on this?

24.01.2022 Opportunity: It’s time to transform your relationship with food I am offering 5 beautiful women the opportunity to work with me in a way I have never offered before a four-week online program in July transforming the way you nourish your mind and body whilst making peace with food. I have put together this program for women who:... Are exhausted from trying every diet and supplement always to end back in the same position Have poor energy and fatigue Constantly battling with your body confidence Are constantly having gut issues such as painful bloating, gas, constipation, reflux and/or diarrhoea Struggling with irregular/no period Removing more and more food groups from your diet Feels anxious about eating Look, I have been through it all myself. I have tried the quick fixes, constant supplementation and have been to MULTIPLE health professionals only to find myself more lost and confused than before. Finally, I have found a fool-proof method that actually works. If you are ready to take the plunge, this is what you will walk away with: Clarity with what you SHOULD be eating The principles to body confidence and learning to love your body Nourish and nurture your gut and regulate your hormones from a trained professional A personalised meal plan to help you continue your health journey, tailored to your goals, nutrition concerns and lifestyle. Feel more energised, clear and focused Confidence to eat without the stress, bloating, gas, constipation and/or diarrhoea Learn the skills to deal with mindless and emotional eating Start to regulate your hormones and reduce PMS symptoms All for just $299! (That is a discounted rate from $500) If you do not start creating a healthy relationship with food and your body now, then when? Message me or leave me a in the comments to book your FREE discovery call to see whether this program is right for you. I am so excited to help you begin this journey beauty

23.01.2022 Did you know that around 1.3 billion tonnes of food is lost or wasted around the world per year? Eek! Food waste is becoming a serious issue, costing the global economy nearly $1 trillion each year. Not only is this a great economic loss, but the rotting of food in landfill releases powerful greenhouse gases that, as we know, are a main contributor to climate change.... The good news? Reducing food waste by improving our day-to-day choices can help to reduce these impacts. In fact, I have recently collaborated with @rachelhawkinsdietitian to share our 7 tips to reduce food waste. One of my favourite tips is using the WHOLE veg like I have in the above image - the pumpkin flesh, skin and seeds have been used in my signature Wholesome Pumpkin Bread (if you haven’t tried this, you NEED to ) Link for the article is in my bio, make sure you check it out to see the rest of our tips See more

21.01.2022 Diets sabotage the way we think about food. If you have been following me for a while, you will know that diets do not work in the long term. Not only this, but if committed in a longer period of time, diets and restrictive eating can cause nutritional deficiencies, body image concerns (including body dysmorphia), gut health dysbiosis, hormonal imbalances and can be detrimental to our mental health.... Think of a time where you have cut a food or food group out of your diet... I'm sure you could not stop thinking about it! Am I right? Restriction of food or food groups will consequently make us want it even more. This can lead to episodes of binge eating, an obsession with food, stress/anxiety and the idea of our next meal completely consuming our mind. Our relationship with food is more important than we know. Rather than focusing on foods that you are excluding from your diet, put your energy into focusing what you can ADD to your diet Whether that is to add one more veg into your main meals, one extra piece of fruit per day or adding some nuts and seeds to increase the variety of plant based foods in your meals - choose one goal and start from there to make a more positive goal for health

21.01.2022 What is your intention with exercise? Often, a big turning point in my client's journey to recovery is to shift their intentions in the way that they view exercise. Your thoughts and values drive your intention with health, which has a major impact on our relationship with ourselves. Do you exercise to burn calories, punish and change your body? This can lead us to despise the idea of exercise, and form a negative relationship with it and your body.... Alternatively, find exercises that you LOVE to do. Exercise with the intention to: Make you feel more energised Feel strong Relieve stress and anxiety Improve mood Increase concentration and productivity for the day Nourish your body If you get super honest with yourself, what are your intentions with exercise? If you are forcing yourself with HIIT exercises on the daily and hating it, try to tune into your bodies cues and see what you actually feel like doing so that exercise becomes an enjoyable and nourishing activity for your body See more

20.01.2022 Choc chip banana bread Oh yum, I think I’ve nailed this banana bread it is probably the best gluten free banana bread I’ve had - yep, I called it You will need:... 2 cups buckwheat flour, or flour of choice 1/2 cup almond meal 1/4 cup ground flax seeds 2 tsp baking powder A good sprinkle of cinnamon 1/4 cup walnuts, crushed 1/4 cup choc chips 2-3 very ripe bananas, mashed 3 eggs 1/4 cup almond milk, or milk of choice 3 tsp ghee, butter or coconut oil, melted 1 tsp vanilla extract 4 tbsp maple syrup/honey Preheat the oven to 160C and line a loaf tin with baking paper. Mix together all dry ingredients except walnuts and choc chips until well combined. In a blender or separate bowl, combine wet ingredients. Pour the wet ingredients into the dry, and mix until well combined. Add in the walnuts and choc chips and stir until evenly distributed. Pour into the loaf tin and place in the oven. Remove from the over after 50-60 minutes or until golden brown. Insert a skewer to test, it should be dry if done. Once cool, slice and enjoy! See more

19.01.2022 One donut will not make you gain weight, just like one salad will not make you lose weight. Please STOP the stress around food. If you know anything about my approach at Good Egg Nutrition, you know the importance of mindset and mental health to my approach to nutrition. I believe that the stress behind eating a so-called bad food, does more damage than eating the food itself.... Restriction and deprivation of foods or food groups (in most cases) leads to binge eating and feelings of failure. So why don’t we just allow ALL foods in moderation? Despite what the dieting industry has told you, every food and food group is part of a healthy, balanced diet (Disclaimer: unless you are allergic to that food/have moral or cultural reasons not to eat it). Allow yourself to tune into your body’s cues and identify what certain foods make you FEEL like - whether that’s eating a donut (or any other food) out of pure joy or a big hearty salad because you feel like something fresh. Both can be just as nourishing, depending on the situation. Your body deserves to be nourished beauties, not punished See more

18.01.2022 PROTEIN CHOC CHIP COOKIES Firstly I want to mention, why put protein powder in a cookie? I am a big advocate for allowing yourself treats from time to time so that we actually enjoy all foods without the guilt and don’t end up in the restrict and binge cycle.... However adding protein powder to a cookie is an easy way to make it a little bit more filling and satisfying so that you don’t go back for more and more. That’s why I have created this recipe! These vegan, gluten-free cookies are perfect for that afternoon sweet craving that will actually keep you satisfied. Makes 14 cookies You will need: 1.5 cups GF self raising flour (can use normal if not gluten free) 1/3 cup coconut oil or vegan butter 1/2 cup raw sugar 1/2 cup vegan protein powder (I used @proteinsuppliesaustralia vanilla & cinnamon Bio Protein) 1/4 cup honey 1/4 cup choc chips 1/4 cup milk of choice Preheat your oven to 160 degrees and line a tray with baking paper. Mix all dry ingredients together, then fold in the wet ingredients. Add choc chips or fillings of choice. Form into even cookie shapes and bake for 10 mins. Enjoy! Don’t forget to use MOLLIE15 for @proteinsuppliesaustralia for a cheeky discount at checkout #sp #proteinsuppliesaustralia #protein #proteinpowder #recipe #healthyrecipe #glutenfree #vegan #vegancookie #veganproteincookie #glutenfreecookie #veganrecipe @ Margaret River, Western Australia

18.01.2022 Work on YOU for YOU Whatever your current goals and aspirations are, do them for yourself without any ulterior motive. Want to lose weight? Weight loss can be sustainable and maintainable when doing it for a lifestyle change, rather than that fad diet or quick-fix solution.... Want to hit your personal best at the gym? Do it for the strength and confidence it gives you, rather than trying to beat the person next to you. Want to improve your mindset and mental health? Make the intention to feel better and live a life with less stress, rather than compare your life to others. There is no better motivation than yourself, focus on becoming the best version of you for YOU. You deserve it See more

18.01.2022 The food is NOT the problem! The more you restrict a certain food, the more you will CRAVE it. Through restricting your favourite foods, you will get caught in the everlasting restrict-binge cycle. Here’s what the ‘restrict-binge’ cycle looks like:... You restrict ‘problem’ food (often also your fave food group) in an attempt to lose weight or change your body. "I don’t need this! - you start to feel confident for a few days. Starts to crave that food... ignores cravings and feels unsatisfied. Finally caves and binges on food due to feeling out of control around it. You feel sick. You feel like a failure. You ask yourself why don’t I have more self control? or what is wrong with me?!" Have you ever experienced this? Through allowing yourself your favourite foods, you are taking away the ‘all or nothing’ thinking towards eating. This means we can eat the foods we crave when we want to, rather than bingeing on it when we can. Here’s what you can do instead: Allow yourself ALL foods. Listen to your body and it’s cues of hunger and fullness. Look at food as a form of nourishment for your body. If you do find yourself bingeing on foods, try and identify the root cause (is it emotional? Restriction? Out of pure exhaustion? Not eating enough for your energy needs?) I always preach the message of balance to my clients. Remember food is just food. Give yourself some compassion and trust your bodies natural cues See more

17.01.2022 Want to know the secret to optimal gut health? Gut health is an integral component of our health and wellbeing. So, what can we be doing to improve our gut health? Here are my 6 Favourite Tips:... 1. Fuel with Fibre: Fibre is the key fuel source for our gut microbiome and is found in an abundance of plant-based foods including fruit, vegetables, nuts, seeds, legumes and grains. It is important for reducing inflammation, improving immune responses and have importance in maintaining intestinal homeostasis. 2. Diversity is Key: The more diverse your diet, the more diverse your gut microbiome will be! Try to aim for a variety of plant-based foods as each food will provide you will unique vitamins, minerals, fibre type and antioxidant properties. 3. Drink more water: Ensuring that you have adequate hydration is a simple way of supporting your gut health. When your body is properly hydrated, your digestion is optimised as it has the ability to move nutrients throughout the body, ease waste and toxin removal and helps to promote healthy gut function. 4. Prioritise good quality sleep: Sleep is so important for rest, recovery and to give your body time to initiate cell healing. Ensure you are getting at least 7-8 hours of sleep per night. 5. Reduce your stress levels: Psychological stress can affect your gut health in so many ways. As stress is present in our daily lives with work, school, health, kids and more, it is more important than ever to ensure you are integrating some stress reducing techniques into your routine. 6. Seek professional help: If you are experiencing dysbiotic gut symptoms, it may be time to consider booking in with a qualified nutritionist to help identify the root cause of your gut symptoms and how to go about healing your gut. To book a consultation with myself, please check out the bookings page on my website.

16.01.2022 PROTEIN TWIX SLICE trust me, you are going to want to SAVE this recipe... it tastes exactly like the real deal Vegan, gluten-free, refined sugar-free. You will need:... Shortbread layer 3/4 cup almond flour 1/2 cup @nakedharvestsupplements Vanilla Pancake Batter protein powder (use the code GOODEGG for 15% off) 1/3 cup coconut oil, melted 2 Tbsp maple syrup Caramel layer 1/2 cup almond butter 2 Tbsp maple syrup 1/4 cup coconut oil, melted Pinch of salt Chocolate layer ~90g of 70% dark chocolate 2 Tbsp coconut oil A generous pinch of salt to sprinkle on top Preheat the oven to 180C and line a baking tray with baking paper. Combine the almond flour and protein powder, then pour in the liquid ingredients. Stir until well combined. Pour into the baking tray and cover the bottom entirely, ensuring its evenly spread. Bake in the oven for 15 minutes or until golden brown. Allow to completely cool before preparing the caramel layer. Once the shortbread layer has cooled, combine all caramel ingredients in a saucepan on low heat and stir until just combined. Pour this layer onto the shortbread and let it cool for at least 20 minutes in the fridge. For the chocolate layer, melt the coconut oil and dark chocolate together then pour on top of the cooled slice. Sprinkle with sea salt. Use my discount code "GOODEGG" for a cheeky 15% off at the @nakedharvestsupplements checkout if you’d like to try any of their products, this is hands down the best protein I’ve ever tasted @ Margaret River, Western Australia

16.01.2022 Taking an objective view of your health. Looking at your health from an objective view is so important, as you may be missing the simplest piece of your health puzzle I know this from personal experience... I tried for years to find the cause of my gut health and hormonal issues. However, this resulted in more stress, restriction and ultimately made me anxious with the food I consumed Every food that I thought triggered my gut, I would eliminate from my diet causing me to be extremely limited with my options when eating. I became so anxious with food that I ended up only drinking herbal tea’s until dinner time, thinking THIS would be helping my health... Please do not consult Dr Google, take the latest influencer supplement or try to handle this alone! Trust me, this will only make you more confused, and may actually do MORE damage. I just want to reiterate the importance of working with a qualified health practitioner to find the ROOT cause of your health issues. This means, they can look at your health and lifestyle objectively without your own biases coming into play. You are not weak from seeking help beauties - please reach out if you are ready to have a chat and see if I am the right person to help you See more

15.01.2022 Are you familiar with the hunger-fullness scale? The hunger-fullness scale is a tool to help you to become more aware of your body's cues of hunger and fullness. It helps you get back in touch with the subtle signs of hunger and fullness, instead of waiting for that aggressive growl to prompt you to start thinking about your next meal. It is a good idea to be avoiding getting on either ends of the spectrum of this scale as bingeing generally occurs when yo...u are ravenous (at 1), whilst being at 10 may make you feel nauseous, ill or overly full. The sweet spot lies in the middle - where you are beginning to notice the signs of hunger and fullness. Through noticing your subtle hunger cues, you can begin to practice mindful eating. Through checking in with the hunger-fullness scale before, during and after eating, you can start to develop more intuitive relationship with your eating practices and your body. Remember, you were born knowing exactly how to eat. It is the external cues of our environment, calorie counting, dieting and restrictive eating that start to make us lose touch of these signals. It can also help you become aware of your hunger levels on different days, more than your calorie tracking app will ever know! This is important as the amount of food needed will change from day to day and are based on factors such as age, sex, physical activity, quality and amount of sleep, hormone levels (particularly for females), stress levels and the time gap between meals. In a world with so much conflicting advice around health and nutrition, don’t forget that eating should be easy if you simply listen to your own body @ Margaret River, Western Australia See more

15.01.2022 Enough is enough. I am so sick and tired of hearing the latest ‘fads’ regarding gut health Let me get this straight, you do not need:... The latest influencer’s gut supplement Eliminate any food or food groups without guidance by a health practitioner Following generalised advice prescribed by your fav health or fitness influencer in order to get optimal gut health. Gut health issues are SO specific and individualised, so it really depends what the treatment is for the corresponding symptoms. Further, gut health is influenced by so many of our lifestyle factors including stress, physical activity, health conditions, past restriction, allergies, sleep and of course, our diet - so why follow someone’s ‘cure’ when it may actually do more damage than good for your individual case. So, what can we do that will actually help optimise our gut health? The only recommendation I have is to seek individualised help from a qualified nutritionist or dietitian to identify the CAUSE and specific protocol with helping to improve your digestive health and wellbeing - I cannot stress this enough This infographic was inspired by a similar post done late last year by fellow nutritionist @naturally_nina_ - thank you for the inspo, this was too important not to share in her words - Social media is great for inspiration and education, but is NOT the place to go or health and nutrition advice" See more

14.01.2022 When it comes to supplements, it can be a controversial topic in the nutrition world. A lot of clients come to me taking multiple supplements, without any proper reasoning apart from the thought of them being ‘healthy’ If taken appropriately, supplements could lead to performance and/or health benefit guided by a health professional. However, it can also be a waste of money and is a distraction from the focus on a whole, balanced diet, let alone leading t...o adverse health effects. Some of the most common ones I see are: Protein: protein powders are a great choice if your intake of protein is low, commonly if you are vegan or vegetarian. However, it is not needed if you are eating a range of plant and animal based proteins in your diet. Multivitamins: if you are eating a whole, balanced diet you are generally getting the recommended amount of vitamins. An excess in fat soluble vitamins and minerals can lead to toxicity which can cause adverse health outcomes whereas an excess in water soluble vitamins can pretty much guarantee you expensive pee. Prebiotics: prebiotics are found in an abundance of nuts, fruit, vegetables and grains! So unless you have been advised to take probiotics by a healthcare professional, you can generally obtain these from your diet. Probiotics: probiotics need to be strain specific, and are generally only seen as a benefit when taking the specific supplementation for the specific issue at hand. Food sources include yoghurt, kimchi, sauerkraut and fermented vegetables. Gut health supplements: eek! This is the most scary.. it seems like every influencer and their dog are creating so-called gut healing supplements which may actually cause MORE damage than good to your gut. Gut health issues are SO specific and individualised, so it really depends what supplement you take for the corresponding symptoms. If any of this resonated with you (or you are on some of these supplements without guidance), PLEASE reach out I am happy to answer any questions for you or see how we can work together x See more

13.01.2022 WHEN did we feel the need to burn off foods we eat? There has been countless times where I have heard individuals reasoning their treats for their workout routine. Let me get this straight,... You do not need to earn your food. You do not need to burn off the calories of your food. Exercise should not be a form of punishment. Food is meant for so much more than it’s nutritional value. We need food for pleasure, enjoyment, meaning and connection. Living a healthy lifestyle should be pleasurable. However, through emphasising the caloric value of food and exercise, you are taking away the pleasure. Changing your perspective around food is so important for your mental, physical and emotional health we should be able to enjoy the foods that feel nourishing to us at any time and exercise because it makes us feel good! Your body and mind deserve it See more

13.01.2022 Do you feel satisfied with your breakfasts? Or are you hungry 30 mins later... Protein may be the missing factor to balance your meals to nourish yourself for the day ahead. I always find that breakfast is the meal that clients struggle to get their protein in. However, it is SO important!... Why is this? Protein helps keep you full & satisfied until your next meal. It is also super important if you are working out in the morning, to help replace and build muscle So how can we increase the protein content in our breaky? It is much easier to get protein in a savoury meal I must admit, simply 2 x eggs on 2 x pieces of toast will give you approx 24 g of protein, without the additions of any other proteins (smoked salmon, cheese, etc)! If you are more inclined to a sweet breaky such as oats or smoothies, I would highly recommend adding a protein powder. I know the struggles of finding a good protein powder I have gifted so many protein powders to friends as I am SO picky around the taste and texture... That’s why, I was so excited when @proteinsuppliesaustralia sent me some of their protein to try. I love the BioPro (vegan fermented rice protein) and the paleo protein they have as it is super smooth and peeeerfect in smoothies as it doesn’t have that overly sweet taste I used the vanilla bean Paleo Protein in this recipe, which helped the smoothie remain smooth and creamy without that protein-y after taste! They have kindly given me a discount for you guys to try it out, use MOLLIE15 at the checkout for 15% off P.S. Look out for the recipe of this dreamy strawberries & cream smoothie bowl coming soon #ad #sp #proteinsuppliesaustralia #smoothiebowl #proteinsmoothie @ Margaret River, Western Australia

12.01.2022 PEANUT BUTTER FILLED BROWNIE BALLS Oh goodness, I am so excited to share this recipe with you... a rich and chocolatey treat to satisfy alllll your cravings Makes 16 balls... You will need 1 Tbsp peanut butter + filling 2/3 cups oats 2 serves @proteinsuppliesaustralia choc paleo protein powder 2/3 cup almond meal 1/3 cup honey 4 Tbsp water 1/2 Tbsp cacao powder Form small balls of peanut butter then place in the freezer to set - it may help to put jar of peanut butter in the fridge prior to doing this. In the meantime, blend all other ingredients together. After at least 10 minutes, take out the peanut butter balls and form a ball with the brownie mixture surrounding the peanut butter. Place in the fridge to set for at least 30 mins. Trust me, you are going to want to try these and in my case hide them... my boyfriend ate these within 2 days of me making them PS. Don’t forget to use the code MOLLIE15 for a discount on your @proteinsuppliesaustralia order #sp #proteinsuppliesaustralia #proteinballs #brownie #peanutbutter #peanutbutteraddict #healthyrecipe #healthysnack @ Margaret River, Western Australia

08.01.2022 You asked for the ultimate snack and you shall receive These Salted Caramel Granola bars are peerrrfect for that afternoon sweet craving I couldn’t find a crunchy, gluten free muesli bar that met my standards.. so I created them myself make this your afternoon swap for a low-sugar, high protein & high fibre alternative to a lot of other granola bars out there - without sacrificing the taste! Salted Caramel Granola Bars (makes 4 large bars or 8 s...mall bars) You will need: 1 cup buckwheat groats (you can find these in the health food section of coles & woolies!) 1/4 cup smooth natural pb Generous sprinkle of cinnamon 2 Tbsp honey 1 Tbsp chia seeds 1 egg (*or sub, see note) @picochocolate salted caramel dark choc (optional, but definitely recommended ) Preheat your oven to 180 degrees and line a baking dish with baking paper. Simply whisk the egg, then add the rest of the wet ingredients. Add the dry ingredients into the wet and mix until well combined. Pour into the baking dish and ensure the top layer is smoothed out. Bake for 20-25 minutes or until golden brown. Allow to cool before cutting into 4 or 8 even bars. Melt the @picochocolate and dip or drizzle the chocolate however you like then put in the fridge to set. Trust me on this one, you have to try this crunchy, satisfying granola bar make sure you tag me if you recreate this recipe, I love seeing your creations x *Note: can sub for chia or flax egg. Simply mix together 1 Tbsp chia or flax with 2 Tbsp water and leave for 5 minutes or until it forms an ‘egg-like’ texture. @ Margaret River, Western Australia See more

08.01.2022 How do you define a healthy diet? Because for me, it’s all about B A L A N C E. Don’t get me wrong, I absolutely love my veggie packed salads and berry smoothies.... But I also love a cheeky cocktail at brunch (totally appropriate for my birthday a few weeks ago ), indulging in some cheesy pizza, a glass of red wine after a long days work and some of my favourite choc. In the past, the latter would have caused me so much guilt that I would avoid these foods as much as possible.. which ultimately lead me to binge on these foods. Can you relate? Why don’t we just allow all foods in moderation and identify what certain foods we FEEL like in the given moment. Once you allow yourself to tune into your body’s innate cues, you can make more nourishing options for yourself for the long term. This ultimately shifts your mentality from diet into lifestyle - i.e. something you can sustain for the rest of your life. Eat the chocolate, notice how it makes you feel, and move on with your life. Stop letting your food rule your mindset and life - you are in control of that. Remember that eating one chocolate will not make you unhealthy, just like one salad will make you healthy!

07.01.2022 Time for a social media detox. Do you open social media and feel motivated and inspired for your day ahead? Or does it make you feel guilty, uninspired and end up comparing yourself to others online?... If you said yes to the latter, it is time for a social media detox. Remember that social media is a highlight reel - no one is posting when they feel down in the dumps or are having a bad day. Therefore, you cannot compare someone’s best when you do not know the full story Use social media as a way to inspire, educate and empower you to be the best person you can be! Unfollow the people that make you feel like crap. If this is friends or family just MUTE them so you can’t see their posts and they won’t get offended The way you use your time on this platform is however you choose to - so make it positive

07.01.2022 Did you know that the gut produces 50% of your circulating dopamine and 90% of your circulating serotonin? There is no doubt that there is a strong connection between the gut and the mind. We often describe a gut feeling when something feels right or wrong, you get butterflies in your stomach from feeling nervous and your intestines have been tied in a knot from feeling anxious have you ever experienced this? Research has found that the quality of our d...iet is linked to risk of depression, anxiety and cognitive decline across all cultures and age groups. That’s why, it is so important to consider the health of our gut when looking at mental health. Through nurturing our gut microbiome, it can have a direct response in the way we feel. So, what can we do to nourish our gut health? The most simplest way is to fuel your gut with FIBRE. Fibre feeds and promotes the growth of our microbiome (aka the genes of bacteria) to help it thrive! I’m talking all your beautiful fruits and veg, legumes, grains nuts and seeds. In fact, the more plant foods you eat, the more diverse your gut bacteria will be as it promotes the growth of a diverse range of species. A more diverse range of microbiome species is associated with a reduction of disease risk, increased immunity and better digestion and absorption of the nutrients in your food. Through supporting out gut with our diet, we are giving ourselves the best opportunity we can to support a healthy mind and improve mental health See more

06.01.2022 Oh hey there, I think it's time for a little life update... I have officially started working for Amanda at Inner Fit Nutrition which means alongside my consultation space Good Egg Nutrition, I am now working full-time in the nutrition field From working practically full-time, trying to squeeze my business on the side to now living my dream working in my qualification as a nutritionist. ... To follow along, don't forget to follow the Inner Fit Nutrition page as we will be sharing a lot of nutrition information, recipes and insights! In particular, if you are interested in Gut Health then you are in luck as that is currently this months topic. I am so grateful for this opportunity and am excited to what this new chapter has to bring... This is your reminder that no matter your situation right now - what is meant for you will be for you tomorrow & the day after - trust in the process, follow your journey

05.01.2022 This has been my absolute go-to for breaky at the moment - it is so tasty, chunky and morish you won’t wanna go back to buying granola again! It is so often that I see clients not consuming enough protein in the morning, so with this granola you can be assured that this will give you a little extra protein to keep you satiated, stabilise blood sugar levels and maintain muscle mass. You will need: 1 cup oats 2 tbsp olive oil... 1-2 serves of protein powder (I used the vanilla & cinnamon rice protein from @proteinsuppliesaustralia - use the code MOLLIE15 for a cheeky discount)* 1/2 cup coconut flakes 1/2 cup chopped nuts of choice 1/2 cup buckwheat (can replace with seeds) 1/4 cup honey or rice malt syrup Vanilla bean/extract Good sprinkle of cinnamon Dash of salt Preheat the oven to 160 degrees celsius and line a large baking tin with baking paper. Mix all other ingredients together, ensuring it is well combined. Pour the liquid ingredients into the granola mix, and stir well until combined. Spread onto a baking tray evenly then place into the oven for 15 minutes or until golden brown. Wait to cool, then break up the pieces of the chunky granola and store in an air tight jar. TIP: I used a pea/rice blend protein powder, if you are using whey protein you may have to reduce the liquid proportions slightly *One scoop is equal to 3 Tbsp of Protein powder. Created in partnership with @proteinsuppliesaustralia #protein #proteinsuppliesaustralia #granola #proteingranola #vegan #veganrecipe #healthyrecipe #healthybreaky #breakfastidea #nutritionist #margaretrivernutritionist #margaretriver

05.01.2022 Gut Health: What is it and why is it important? Let’s get back to the basics When we are talking about gut health, we are actually referring to the gut microbiome Our gut microbiome constitutes of trillions of microorganisms and their genetic material that inhabit our gastrointestinal tract. These microbes begin to grow back to when we were in our mother’s womb and continues to develop throughout our entire life. ... Our gut health is affected by our genetics, stressful life events, illness or disease, which unfortunately are out of our conscious control. However, there are some lifestyle behaviours we can modify such as our environment, toxin exposure, our emotional responses to events and of course, our diet. We all know that our clever gastrointestinal tract transports our food from the mouth, digesting and absorbing its nutrients, transforming our food into energy and removing waste from our body, however our gut does SO much more than that! The microorganisms living in your gut are so integral to your health and the vital processes that go on in your body, including: Improvement of digestion and absorption of nutrients Regulation of our metabolism and body weight Optimising immune function and regulation Enhancing brain function Stabilisation of our mood and energy That’s why, it is so important to support our gut health to ensure these functions are working in the best way that it can! But how can we do this? Stay tuned in the next couple of days when I will release my 6 favourite tips to optimise our gut health!

04.01.2022 How do you choose the right protein powder? There are a huge amount of protein powders on the market at the moment, no wonder so many people find it hard and confusing to pick the right one for them. That's why, I have partnered with @proteinsuppliesaustralia to give you a little guide to 3 common types out there. Swipe the infographic to find out more In summary, the main things to focus on when choosing a protein powder are...... Always look at the ingredients and nutrition information panel when looking at protein powders. Minimal is best - steer clear of the fillers, excess in artificial sweeteners and look out for the sugar content! Ideally, you want a protein with ~2-3 grams leucine (a type of branched chain amino acid) content to help initiate protein synthesis in the muscles. This is why I love @proteinsuppliesaustralia protein powders as they contain 2-3 g of leucine per 30 g serve and therefore is a good choice when choosing a protein powder - particularly if it is a plant based one as they generally have a lower leucine content. (P.S. Don't forget to use my code MOLLIE15 for a discount off their products!) Choose what you like best! There's not too much difference between the different types and brands - so pick one that you personally love to use because we all know how bad a dud protein powder is () And lastly but most importantly, remember that protein powders are a great SUPPLEMENT but that is all that they are. Try to get your main sources of protein throughout the day using a food-first approach! Great sources of protein include eggs, chicken, milk, soy products, legumes, tofu, beef - just to name a few. SAVE this post to use for later Let me know if you find this type of post useful! #sp #proteinsuppliesaustralia #proteincomparison #proteinpowder #veganprotein #leucine #healthyprotein #foodfirst @ Dunsborough, Western Australia

02.01.2022 This smoothie bowl is sweet, creamy & so dreamy absolutely perrrrfect for the warmer weather coming up, and a perfect balance of protein, fats and carbohydrates to keep you full for hours! You will need: 1/2 cup frozen strawberries 1 cup frozen mango... 30 g @proteinsuppliesaustralia vanilla bean paleo protein (discount code is MOLLIE15 ) 2 Tbsp greek yoghurt (sub lactose free or coconut yoghurt for dairy free) 2/3 cup almond milk or milk of choice 1/2 tsp vanilla bean paste Toppings of choice! Simply blend all ingredients together, pour into a bowl and top with toppings of choice! #ad #sp #proteinsuppliesaustralia

01.01.2022 If you struggle with overeating, emotional eating, stress eating or boredom eating, you may find the hunger-fullness scale a useful tool to help you to become more aware of your body’s subtle cues Through checking in with the hunger-fullness scale before, during and after eating, you can start to develop more intuitive relationship with your eating practices and your body. It is a good idea to be avoiding getting on either ends of the spectrum of this scale as bing...eing generally occurs when you are ravenous (at 1), whilst being at 10 may make you feel nauseous, ill or overly full. The sweet spot lies in the middle - where you are beginning to notice the signs of hunger and fullness. In a world with so much conflicting advice around health and nutrition, don’t forget that eating should be easy if you simply listen to your own body Remember, you were born knowing exactly how to eat. It is the external cues of our environment, calorie counting, dieting and restrictive eating that start to make us lose touch of these signals. If you ever need support in mindful eating or gaining control of your eating habits, don’t hesitate to send me a DM @ Margaret River, Western Australia

01.01.2022 THE ULTIMATE SNICKERS SMOOTHIE peanut butter, choc + caramel... seriously name a better combo All you need is: 1 banana... 1 Tbsp peanut butter 1 scoop @proteinsuppliesaustralia choc protein (use MOLLIE15 for a cheeky discount) 1-2 cups milk of choice) depending on how thick you like it) 1 Tbsp cacao nibs 1 tsp maple syrup or sweetener of choice (optional) Simply blend & enjoy! #sp #proteinsuppliesaustralia #snickers #snickerssmoothie #peanutbutter #peanutbutteraddict #healthylifestyle #nutritionist #snackidea #smoothie