Habitude Nutrition Coaching in Melbourne, Victoria, Australia | Personal coach

Habitude Nutrition Coaching

Locality: Melbourne, Victoria, Australia

Phone: +61 412 219 470

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24.01.2022 Quick & easy dinner tonight - Roasted pumpkin, chickpea and tomatoes with pomegranate molasses Online meetings can stretch your workday well into the evening. Here's my quick go to recipe for dinner on the table when your last meeting's done.... ... Chop a quarter of pumpkin and x3 fresh tomatoes, into chunks Slice up some onion to your taste.... a little if you're not so keen, a lot if you like Smash up some garlic Sprinkle some fennel & cumin seeds together with salt and pepper Mix all together with 10-15mls olive oil Rinse and drain a tin of chickpeas and set aside Pop your veg into a shallow baking tray and roast in your oven on 200C for around 30-40 minutes. Five minutes before your roasting time is done, add the chickpeas and zhoosh (mix) them around. Pop back in the oven just long enough to warm your chickpeas. To serve, scatter some green leaves and /or parsley, drizzle those pomegranate molasses and voila, dinner is served. Leftovers make a great salad for tomorrow's lunch or a side dish with tomorrow's dinner. Enjoy

22.01.2022 Waking to a humid Melbourne morning, I am transported back in time to long lazy days spent in sunny, semi-tropical Noosa. A trip to the local farmers market always resulted in buying basket loads of fresh tropical fruits and other locally grown delights. A papaya always came home with us. Chilled in the fridge then cut into long, luscious wedges with a squeeze of fresh (local) lime, we would enjoy a taste of paradise on a plate.... In keeping with that feeling, I couldn't say no to fresh papaya with squeeze of lemon (no lime in my fruit bowl) for breakfast this morning!! Chock full of good stuff including vitamins A and C, lycopene, fiber and other antioxidants, ripe papaya can be eaten fresh on its own or cut into salads, smoothies or salsa. Available in most local supermarkets, papaya is ripe when the skin has changed from green to orange and, like a ripe avocado, feels slightly soft to touch. For now, papaya for breakfast is about as close as I'm gonna get to enjoying that tropical sunshine. Happy Saturday people

22.01.2022 You've got to be strong and hardy to survive and thrive on a wild and windy balcony!! Enter beautiful sage. A member of the mint family, originating in the Mediterranean, sage has a long history of both medicinal and culinary importance.... With its delicious savoury and peppery characteristics, sage is a natural accompaniment for chicken, fatty meats and fish. Vegetable pairings include asparagus, beans and potatoes and the its strong earthy flavours add make a beautiful base for pasta dishes, soups and tomato passata. Easy to grow indoors or on a window ledge or balcony, pop a a sprig of sage in your pot and enjoy its beautiful flavours in your food

22.01.2022 The Best Diet Ever In spite of what magazine headlines and the internet of all things constantly tell us, there is no one "best diet". Manipulating macronutrients, meal timing or including/excluding specific foods makes minimal differences over the longer term for most people.... Turns out consistency and being able to stick with it over time matters more. So rather than searching for the next "best thing", think about what you most want to achieve. Ask yourself "Can I see myself eating [your diet choice] one year, 3 years, five years from now?" If your answer is yes, and your health and performance goals are supported by your choices, give yourself a big high-five But if not, it might be time to consider what effective, proven approaches and dietary patterns might best suit your goals. You can use the simple checklist in this post for some ideas to help you get started #nutritiongoals #nutrition #healthyeating #healthyeatingtips #healthyeatinghabits #healthyfit #healthyeatingmelbourne #eatsmarter #nutritioncoaching #context #dietarygoals #motivation #mindset #consistency #consistencyiskey

21.01.2022 Take away and delivery has its place. Typically it's never at my place as I'm food conscious and prefer to cook. But even a Nutrition Coach has to make an exception every now and then. ... Our first lockdown delivery dinner comes from Philhellene Provincial Greek Cuisine and @john.rerakis_ ...a banquet of wonderous Cretan delights adorns my table. Delivered with a beautiful bottle of Cretan wine, we are transported back in time to a life before 2020. Best food. Amazing flavours. If any Melbourne peeps are reading this post, do yourself a favour and when you're considering your next delivery dinner put Philhellene on your list #cretan #cretanfood #vegetables #deliveryavailable #deliveryfood #bestfoodfeed #bestfood #melbournefood #melbournefoodie #melbournefoodies #wellness #melbournelife #healthyeats #yummyfood #yum #getinmybelly #homegrown #happiness #eatwell #organic #vegetarian #lentils #fave #horta #spanakopita #dolmades #seafoodheaven

21.01.2022 #nutritiongoals

21.01.2022 When life dries out your oranges, make orange cake and enjoy

21.01.2022 A recipe is simply a roadmap!! If you find the thought of following a recipe daunting, remember in most cases a recipe is simply a roadmap* And just like a roadmap, a recipe provides you with many ways to arrive at your destination.... Take a detour down a spicy road and add a sprinkle of chilli, a grind of pepper or pinch of paprika. Love lemon? Squeeze a little extra. Want more depth in your sauce? Try a splash of fish sauce, tamari or anchovies to your base. Looking for crunch as you munch? Toast a few nuts and seeds (slivered almonds, pine nuts, pepitas, sesame) and sprinkle with gay abandon on salads, roasted vegetables and cereals. This warm roasted pumpkin salad is simply: Roasted pumpkin 3 handfuls baby spinach leaves Red onion slivers (add/omit to your taste) 1 red chilli, sliced Toasted almonds & sesame A sprinkle of sumac A drizzle pomegranate molasses A splash olive oil Salt +pepper to taste It's a standard in my weekly routine but I promise the ingredients, herbs and spices change every time depending on what's in my kitchen To pump up your protein you can go vegan or vegetarian and add some quinoa, chick peas or brown rice. For the flexitarians, pescatarians and omnivores out there, you can do the same and/or serve with your choice of cheese (feta and haloumi are awesome), fish/seafood, chicken or red meat. Buon appetite *except when baking. Baking is much more a science .... I'll save that for another post

20.01.2022 Create your happiness advantage Your brain performs better under positive conditions, increasing your: Creativity... Intelligence Performance Productivity Energy levels With practice, you can train your brain to be more positive. Starting this weekend, challenge yourself and: Be the person Do the things Have the life Increase your positivity in the present to create new opportunities for happiness and success. #mindset #motivation #inspiration #personalgrowth #coachingnutrition #coaching #online #onlinecoaching #mindbody #future #loveyourself #success #growthmindset #motivational #lovelife #positivevibes #beyourbest #bestself #spreadpositivity #futureself #successfulmindset #positivity

19.01.2022 You are looking at 1 teaspoon (approx 5g) of table salt and 6 teaspoons of pink salt (approx 30g). Following on from yesterday's post about pink salt, I wanted to add a little more context. This is how much pink salt you would need to consume on a daily basis to achieve any clinically significant nutritional intakes of calcium, iron, magnesium and potassium.... That's a whopping 592% more salt than the current World Health Organization and Australia & New Zealand's suggested dietary target of approximately 5g per day (or less). Moral of the story? Use it if you choose it but don't be conned into thinking its healthier or more nutritious. And remember, try to keep your overall salt consumption from all sources to 5g or less per day

15.01.2022 Don't be fooled by their prickly exterior. Easy to prepare, simple to cook and delicious to eat

15.01.2022 Motivation.... it's not what you think Hit me up in the comments and let me know what you do

14.01.2022 If the words "meal preparation" are enough to make your eyes glaze over and send you scrolling to check out the latest cute kittens or instadistractions in your social media feed, hold up a second!! Meal prep doesn't have to be boring. Doesn't have to be a time suck. And it definitely does help you create a healthy approach to eating well.... Coaching nutrition is always a dynamic two way process. What I mean by this is that I often learn as much from my clients as they learn from me. So I'm going to share some of their real life, trusted and true, seriously practical meal prep practices and top tips. 1. Look ahead and plan the meals you want to cook based on your budget and other commitments 2. Keep it simple - salad and vegetables with some meat, fish, chicken or beans. You don't need to be a masterchef every time 3. Set a couple of regular meal prep days, maybe a Sunday and something mid week 4. Prep for more than one meal at a time. If tonight's dinner needs carrots, onions and celery, chop and store extra for salads and stir fry 5. Shop simple. Create a list and buy to that and consider using an online delivery service to save more time 6. Find recipes that use the ingredients you already have 7. Make extra at dinner and have for lunch the next day 8. The freezer is your friend. Batch cook and freeze meals for easy weeknight dinners 9. Bulk cook rice and quinoa then portion and freeze into ziplock bags. A quick 60 second zap in the microwave and your side is served 10. Use seasonal vegetables and shop the specials

13.01.2022 Pink salt has a reputation for having superior health and nutritional qualities including: ~ being more pure ~ higher in essential minerals... ~ healthier than table salt ~ better taste A new world first Australian study has just examined the nutrient content of pink salt and put these and other claims to the test. In short, after analyzing 31 pink salt samples, the researchers concluded: Pink salts do contain iron, potassium, magnesium and other essential minerals The level of these essential nutrients is extremely LOW, meaning You need to consume really large amounts to obtain any nutritional benefit They have a wide array of harmful heavy metals including lead, sulphur, aluminium and silicone Eeek!! With salt consumption already high in Australia, NRAUS are encouraging us to rethink pink and consider using herbs, spices and umami flavours (mushrooms, parmesan, seaweed, tomato) to enhance & flavour food And if you do have to use a little salt, save your money and go for good old regular table salt, preferably iodised You can read the full findings here https://nraus.com/rethinkpink/ ;

13.01.2022 I'm a huge fan of the "twofa-t1" aka, two dishes for the time of one. This is what's cookin' in my oven this evening

12.01.2022 It's A Late Lunch Tuesday Organic raddicio is just the right amount of bitter, spicy flavour to delight the taste buds. A member of the chicory family, you can eat it raw or quickly grill, roast or sautee with a little olive oil. Yum

12.01.2022 And we've got lots of green things growing on in the broccoli garden today!! Hello leeks, raddicio, garlic and of course, all you little baby broccoli heads popping out to play A little sun + a little rain = lots growth ... #greenveg #growingvegetables #greens #balconygarden #urbanbalconygarden #growingvegetables #mybalconygarden #ediblebalcony #balconytotable #homegrown #smallspacegarden #citygarden #todaysharvest #balconytotable

11.01.2022 Have you ever found yourself ruminating on the same old set of thoughts? Sometimes negative, typically unproductive, they circle around in your brain in neverending loop of self criticism. "I'm no good at this"... "I'll never lose weight" "I hate vegetables" "It's just the way I am" "I could never do/go/be [insert thing/place/type of person here]" Persistent thoughts like these can be problematic as they interfere with achieving or experiencing your full human potential. They presume who you are is somehow static, fixed and unchangeable. And yet they are usually rooted in an outdated past or unhelpful present, view of yourself. In other words, they tie you to who you have been and/or who you are today, as if that is all you can and will ever be. They rob you of opportunities to meet your future self. To create a new knowledgable, evolved and dynamic person. Consider, if you reflect on who you were 4 or 5 years ago, or maybe even just one year ago, I'm willing to bet you are already different to that person. The point is, your identity is not "fixed" or set in stone. People, places, experiences and context, influence and shape you. And you can play an active role in shaping who you become. You are not forever, solely who you are today. So, this weekend, go all out and "be different". Challenge your assumptions. Deliberately try something alternative and new. Actively interrupt old habit loops or thought patterns and really test if they are still true for you or is it time to trade up to your next new self?

11.01.2022 Today is R U OK? Day. It's a day to check in with the people around you and ask "Are you OK?". Because difficult times and challenging situations affect each of us in different ways. ... So, if you or someone you know seems a little out of sorts or is behaving in not quite their usual way, trust your instincts and create that conversation. Remember these 4 simple steps: 1. Ask 2. Listen 3. Encourage action 4. Check in Not sure how to start a conversation? The R U OK? crew have got you covered with a range of awesome resources on how to kickstart a conversation and where to go for support and assistance, visit @ruok? If you are feeling overwhelmed or in need of someone to talk to, reach out to @Lifelineaustralia anytime, night or day on 13 11 14. Remember, if you are feeling anxious, stressed or under pressure, reach out - you don't need to go it alone. So as you go through today, take a moment to check in with yourself and those around you and ask "Are you OK?".

11.01.2022 It's official!! A big shout out to Edgarsmission & Affirm Press Hot off the press and available for purchase now ... 125 awesome vegan recipes including one from yours truly Beautiful breakfasts, kindness bowls, vegan versions of classic dishes (I'm looking at you spanakopita, mushroom gyros and spaghetti neatballs), family meals and sweet treats.... all bases are covered. The Edgar's Mission Kindness Community Vegan Cook Book is a must have compilation of plant based deliciousness. So stop reading this post and head over here: https://shop.edgarsmission.org.au/ to order your copies* today All proceeds go to Edgar’s Mission - a not for profit sanctuary for rescued farm animals, and will assist them in continuing the amazing work they do Enjoy cooking and eating your way through these 125 delicious plant based meals *one for you and one for a friend

10.01.2022 I'm delighted to tell you about an AWESOME new Kindness Community Vegan Cookbook, available for pre-order here Edgar's Mission is a not-for-profit sanctuary for rescued farm animals, located just outside of Melbourne in the beautiful Macedon ranges. Their tender, loving care, compassion and commitment towards creating a kinder world for animals and humans alike, is inspirational.... They've collated an awesome collection of vegan and plant based recipes from their kindness community of supporters and friends. Brag moment.... the book includes one of my very own personal recipes - how cool is that!! Thanks to @edgarsmission and @affirmpress you can start making and baking a cruelty free difference today!! Pre-order your copy of the Kindness Community Vegan Cookbook here: https://shop.edgarsmission.org.au//kindness-community-vega Heck, make it "copies", plural and spread kindness, love, great food and good vibes across the planet. Buy one for Christmas, or to celebrate a birthday, or the easing of restrictions, the moon in venus or just because it's a damned fine thing to do!! Spread the word and order now https://shop.edgarsmission.org.au//kindness-community-vega

06.01.2022 Tonight's harvest from the balcony broccoli garden Lightly steamed, these babies are going to be served with some preserved lemon, a little garlic and olive oil. Loaded with fibre, vitamins C and K, potassium, iron and surprise, surprise, approximately 2.8g protein per 100 grams!! What's not to love ... Thanks @edenseeds for the seed stock and @glowpearco for the planters

01.01.2022 Be kind to yourself and others October 1-7 is Be Kind to Animals Week. Self-care, mindfulness and kindness have behavioural benefits for both animals and humans.... Some simple ways you can be kind to animals include: Buy cruelty free cosmetics and clothes Leave water out for birds, native wildlife and insects... pop some sticks and stones so insects can safely land, drink and leave Report animal abuse 1800 751 770 (Animal Cruelty Hotline) Eat more plant based meals.... good for you, the planet and the animals Plant a native tree to create habitat for birds, insects and native wildlife As for being kind to humans, start with a little bit of self compassion and make peace with your inner critic. Forgive past mistakes and try to reframe them as opportunities for learning and growth. The science is clear, the kinder we are to ourselves, the more creative, intelligent, resilient we become So celebrate Be Kind to Animals Week by being kind to every kind

01.01.2022 Habitude Nutrition Coaching is live and active. Taking a no nonsense approach to eating well, Habitude Nutrition Coaching delivers real life nutrition support, guidance and accountability without restrictive diets or complicated meal plans. Habits create powerful influences in our lives. At Habitude we help you develop positive and powerful "habits with attitude" to create and live your best life.

01.01.2022 Tell me a secret