Holly Arnold | Businesses

Holly Arnold

Add/Update information

Reviews

Tags

• Businesses
• Medical and health
• Alternative & holistic health service
• Medical service
• Health & wellness website
• Nutritionist

25.01.2022 Gluten collectively describes the protein component of wheat, rye, barley and oats. For people with coeliac disease, ingestion of these proteins results in an immune reaction. The gluten protein in oats is a slightly different protein to the proteins found in wheat, rye and barley, which is where there is often some confusion. While the protein in oats is slightly different, it is still a gluten derivative and therefore oats can’t ever be truly free of gluten. ... There are different rules all around the world when it comes to oats and gluten-free labelling, but in Australia, it is against the law to label any products containing oats as ‘gluten-free’. However, in other countries such as the UK, pure, uncontaminated oats can be labelled as ‘gluten-free’. Anyone diagnosed with Coeliac Disease is informed to not eat any oats. However, as the gluten protein in oats is slightly different, it has been shown that only 1 in 5 people with Coeliac Disease reacts to oats in the way they do to other gluten-containing grains. Meaning that the majority of those with Coeliac Disease can tolerate pure, uncontaminated oats. So how do you work out if your the type of Coeliac that can tolerate oats? Currently, the only way to determine if a Coeliac doesn’t react to oats is to do a series of tests that involve the following steps: a small intestine biopsy, approximately 12 weeks consuming around 50g of oats per day, then another small intestine biopsy to assess if the oats have done any damage. If there’s damage it’s no oats for you, and if there is no damage you are cleared to consume pure, uncontaminated oats. Are you a Coeliac that eat oats but doesn’t have any symptoms? Even though you don’t present with symptoms, it is still possible the oats are causing intestinal damage and therefore you must either avoid them completely or get tested. Pure, uncontaminated oats are oats that have been grown and processed on farms that don't rotate crops with other gluten-containing grains and pack/process their oats on premises that are 100% free of contamination with other gluten-containing grains. See more

24.01.2022 Current cookbook situation (feat. some limp looking basil) I LOVE cookbooks. I have loads that I rotate my way through, switching up which ones I’ve got handy for when I’m in need of a little or lot of inspiration. Here are the ones I’ve been reaching for the most... This list covers weeknight dinners right through to weekend cook-offs. ... Nothing Fancy by Alison Roman - insane food photography and styling, hearty classics with a twist and no ridiculously long ingredient lists. SIMPLE by Ottolenghi - spoken about this one before. My favourite! A bit of everything and never more than 7 ingredients per recipe. 5 Ingredients by Jamie Oliver - I think everyone should have a copy of this! Best for speedy mid-week dinners, family friendly and totally delicious. Edible Garden by Paul West - half recipe book/half guide to getting started with growing your own veg. Delicious, simple recipes and some great guides on maximising what’s in season when and nose to tail eating. Falastin by Tara Wigley - if you love middle eastern food you need this book. Traditional dishes and insane flavours that feel like they’ve come straight from a traditional market. VEG by Jamie Oliver - all vegetarian and lots of vegan recipes. Great for anyone who wants inspo and recipes for non-meat meals. See more

23.01.2022 It’s been a while since I have introduced myself on here, so for those of you that are new hello hello! Here’s a little bit about me. I’m originally from Northern England and set off to Australia intending to travel around for a year, but fast-forward almost 7 years and I’m still here! Since living in Australia I’ve completed my bachelor's degree and am now an Accredited Clinical Nutritionist (BHSc) currently working in both private and public health settings. ... It was my own health issues that got me fascinated about nutrition and what ultimately set me off on my path as a nutritionist was a desire to empower people towards an enhanced appreciation for greater health and well-being. Using dietary and lifestyle interventions, my primary goal is to arm my clients with the skills they require to make healthy, balanced choices with their individual bodies needs and lifestyle in mind. For me, it’s about creating a healthy lifestyle going forward, not a short defined period of time. Health, like pretty much everything in life, thrives best when in balance. Researched and evidence-based practice underlies everything I do. I firmly believe that the ‘food as medicine’ approach does not in any way shun conventional medicine, but it can be a very effective and a powerful tool to help work alongside, reduce or even eliminate our need for it. In addition to working in private practice, I work within research team at the Sydney University School of Public Health and am based at Westmead Children’s Hospital. I spend my spare time exploring the beautiful Australian coastlines with my boyfriend and our four-year-old cavoodle indie (expect to see a lot of here on here!), cooking up delicious recipes and slothing out at home with a good Netflix series and a cup of tea. I’m also a farmers market fiend and am incredibly passionate about sourcing seasonal fresh food and supporting our local farmers. My desert island meal would HAVE to be roast chicken with all the trimmings (true northerner over here), followed by creme brûlée and washed down with Negroni. If you’re interested in finding out more about me or my work, pop me a message See more

22.01.2022 ROASTED ROOTS SALAD WITH A HONEY MUSTARD DRESSING I made this on a whim the other night when I felt like something a bit lighter but still satisfying and it was so delicious I’ve made it two times since! What’s even better is that it makes the most of all the delicious root vegetables that are in season at the moment here in Australia. Don’t have or like beets or dutch carrots? Regular carrots, parsnips, pumpkin and red onion would also work well. Just make sure you... have it with the dressing - the sweet honey mustard works really well with the earthiness of the veg. I feel very cringe/Masterchef saying that but it’s true Method 1 Preheat your oven to 180c. 2 Rinse the carrots and the beetroot. 3 Chop the beetroot into small cubes and add to a lined baking tray with the carrots. Drizzle with extra virgin olive oil and season with salt, pepper and some dried thyme. Rub everything together and then spread the vegetables back out on the tray. 4 Put the baking tray in the oven and roast for 45 mins - 1 hour. You want the carrots to be going golden and crunchy on the outside. 5 While the veg are roasting, add all the dressing ingredients to a cup and mix together. 6 Once cooked, remove the baking tray from the oven and set aside. Rinse a bag of mixed salad leaves and add to a serving dish. 7 Add in the beetroot cubes and some chopped walnuts and mix so the beetroot and walnuts are evenly distributed through the salad. Add the carrots, a blob of hummus and spoon over the dressing. Enjoy as a side dish, or add your protein of choice to make it a complete and satisfying meal (feta, eggs, shredded chicken, lentils, salmon etc). For the dressing: 1/4 cup of extra virgin olive oil Juice of 1 lemon 1 tsp raw honey 1 tsp apple cider vinegar 2 1/2 tsp wholegrain mustard Salt and pepper to taste See more

22.01.2022 Omega-3s are a type of polyunsaturated fat. They’re deemed essential fatty acids because they’re necessary for health but can’t be produced by the body, so we have to make sure we getting omega 3 through our diets. There are numerous forms of omega-3, but the three main ones the majority of scientific research focuses on are EPA (eicosapentaenoic acid), DHA (docosahexaenoic) and ALA (alpha-linolenic acid). EPA and DHA are found in marine foods. EPA and DHA work indiv...idually and collectively in various systems throughout the body but generally speaking, EPA supports the heart, immune system, and inflammatory response while DHA strengthens the brain, eyes, and central nervous system. Food sources include: cold-water fatty fish such as salmon, mackerel, tuna, herring, sardines and also algae. Wondering about algae? Well, that's actually where the fish get their EPA and DHA from! From eating phytoplankton that ate microalgae. ALA is found in many plant foods. Perfect say the fish-haters no need for fish or algae?! Not so fast Unfortunately, ALA has to be converted into EPA or DHA to become ‘active’ so it can be utilised by the body for something other than energy. Food sources of ALA include: flaxseeds, walnuts, chia seeds and hemp. However, the conversion process from ALA to EPA and DHA is very inefficient. Only a small percentage of ALA is converted into EPA (around 01-10%) and even less into DHA (0.5-5%). Additionally, the conversion process depends on adequate levels of other nutrients, such as calcium, magnesium, zinc, iron, and B6. What does this mean for vegans and vegetarians? (or anyone who doesn’t regularly consume fish or algae!) For those following a vegan or vegetarian diet, it's important that in addition to consuming plenty of plant sources of ALA that you also consume or supplement algae-based products to ensure you are meeting your requirements for EPA and DHA. Optimal EPA and DHA status is important at all stages of life, but is particularly important during pregnancy, as high levels of DHA are vital for early development and function in childhood. See more

21.01.2022 Anyone fancy a cuppa? I’m aware this really highlights how English I am, but there truly isn’t much a good cup of tea can’t help! There are a few elements to the calm like ‘ahhhhh’ feeling a cup of tea brings, with researchers believing it to be a combination of the ritual of making and drinking tea, teas warming properties, nostalgia, and the nutritional components it contains.... While there are many different types of tea and compounds we could cover, I’m going to stick to one of the key and most researched that is thought to make tea so special, which is L-Theanine. L-Theanine is a unique non-protein amino acid found in green and black tea leaves. L-Theanine is thought to have psychoactive properties and has been studied for its potential to decrease mental and physical stress, whilst also improving cognition, memory and focus. L-Theanine works by decreasing the binding of the excitatory neurotransmitter glutamate to receptors in the brain and stimulating the production of the inhibitory neurotransmitter GABA, which has a calming, relaxing effect. Unlike many other compounds with this ability, L-Theanine can have this effect without also producing sleepiness or impacting motor behaviour. With research showing it actually appears to improve alertness and attention to some extent. Because of its inhibitory and calming effects, L-Theanine offsets the negative effects of caffeine (also found in tea), working in harmony with caffeine to leave you feeling focused and alert, but without that jittery, anxious feeling. While the L-Theanine in tea does offset the effects of caffeine, it's important to remember that green and black tea still do contain caffeine and therefore still need to be consumed in reasonable amounts and earlier in the day to avoid sleep disruptions. So, if you feel like you need a little caffeine in your life, but hate the crazed, anxious feeling you get from coffee, it’s worth considering swapping your order to a cup of green, matcha (a concentrated form of green tea particularly high in L-Theanine) or black tea. See more

20.01.2022 She’s cute and she knows it.

20.01.2022 Tomato season is here! All the tomatoes were out in full force at my local markets last weekend and my god, they were delicious. Some of the sweetest and juiciest tomatoes I’ve ever tasted. Because everyone loves to know what health benefits specific foods offer I thought it would only be fair to share some nutrition information on this heavenly fruit. ... Tomatoes are a great source of vitamin C, potassium, folate, and vitamin K, as well as being the major dietary source of the antioxidant lycopene. Lycopene has been linked to many health benefits, including reduced risk of heart disease and cancer. Fun fact: You can boost the bioavailability (how much your body can use/absorb) of lycopene in tomatoes by consuming them with a source of dietary fat (olives, extra virgin olive oil, nuts, seeds, avocado, oily fish). Want to boost your lycopene absorption even more? Chop your tomatoes and then cook them in extra virgin olive oil. While eating tomatoes raw still provides lycopene, heating it with a fat source helps enhances the absorption of lycopene. Thinking what I’m thinking? Homemade pasta sauce coming right up! Here are some of my favourite ways to embrace all the wonderful varieties of tomatoes on offer this spring: Use them in salads (my current favourite tomato salad is the Ottolenghi one with sumac, onions and pine nuts *heaven*) Add them to your avo on toast Switch your bacon and eggs this weekend for Shakshuka Make tomato bruschetta with fresh basil Make home-made passata to use in pasta dishes or on pizza Add chopped tomatoes omelettes and frittatas Make tomato-based curries and stews Soups, either cooked or cooled (gazpacho) Snack on cherry tomatoes

19.01.2022 ORANGE & ALMOND CAKE WITH A YOGHURT DRIZZLE I’ve been playing around with orange and almond cakes for sometime and after many, many attempts, I’ve finally cracked it! It’s light, fluffy and just the right amount of zesty. Little side note... When I post dessert recipes I quite often get asked ‘so this is a healthy dessert right? Is this guilt-free?...’ ... My answer: It’s a cake. It’s not meant to be the most nutritious thing in the world. It’s meant to be baked with love and savoured and enjoyed and then enjoyed some more. And to me, there’s nothing unhealthy about that. Am I saying it’s okay to eat it every day for breakfast? Nope! But that doesn’t mean a slice can’t be enjoyed from time to time as part of a balanced, healthy diet. But what I will say about this cake is that it uses only a few simple ingredients. Which is what I love about home baking, as opposed to shit supermarket or mass-produced cakes which often contain lots of unnecessary and highly processed ingredients. This is the kind of cake your grandma would recognise as a cake. I.e the best type of cake... If you fancy making this slice of heaven you can find the recipe for this on my website. Click the link in my bio and head to ‘Journal’ page. See more

18.01.2022 I hope you managed to get outside this weekend, see some nature, breathe in some fresh air, reset and recharge for the week ahead. Whether you’ve had a productive few weeks or have been stuck in a rut and are just not feeling it, next week is a new week and a new opportunity to make a positive change. It doesn’t have to be a big one, it could be as small as swapping your bread from white to brown, chucking some carrots on your plate at dinner, going to bed at a decent ...time or drinking a few extra glasses of water. To me, health is very much a domino effect and it works a little something like this: more sleep = more energy = more exercise = even better sleep = better mood = better motivation = better dietary choices = more energy = more exercise ... and so it goes on. It’s all about taking that first (or next) step. No idea how to take your next step and need some one-on-one support? DM or email me to organise your complimentary discovery call and start your journey to better health . See more

18.01.2022 I truly believe that sitting down to a good meal, no matter how simple, is one of life’s greatest pleasures. I also believe that knowing how to cook and put a meal together, is one is of the most powerful tools we have to support our health. For anyone that watches my stories, you’ve probably noticed that my meals can be quite formulaic. I chop and change the ingredients I use, but it’s always some form of protein, roast vegetables or a wholegrain, steamed veg or salad an...d some healthy fats. While I love cooking and creating recipes, after a big day of work spending two hours faffing around in the kitchen is not my idea of relaxing. So I plan ahead, do one big shop per week, stick to my trusty formula and thank my lucky stars my boyfriend does the washing up! It’s all about finding the system that works for you and then prioritising it as part of your routine. This is where it's different for everyone, but some examples are doing one afternoon a week of meal prep, ordering meal delivery boxes like hello fresh or marley spoon, making the most of wonderful short cuts like pre-cooked rice, frozen veg and chopped salads, sharing the load with partners/housemates/family members or just accepting that you’ve got to set 30 minutes aside a day to put a meal on your table. Cooking can be as complicated or as uncomplicated as you want it to be. But it is most certainly the easiest, cheapest and most environmentally friendly way to support your health. Also, don’t tell me ‘you can’t cook’. Most people can’t do something until they’ve practised a few times. Take comfort in the fact I had to call my mum when I first arrived in Australia nearly 7 years ago to ask how to boil a potato. I think it’s time we reclaimed our kitchens at least for the majority of the week! See more

18.01.2022 Sweet, juicy cherries looking extremely festive at the markets this morning. For the tastiest Christmas meals, try to incorporate as much seasonal produce as possible. Eating with the seasons is not only much more affordable but makes everything more delicious as the produce is bursting flavour due to being grown in the optimal climate, naturally ripened and harvested at the right time For my fellow Australians, here are my top seasonal picks for December and Januar...y: cherries, apricots, mangoes melon, peaches, nectarines, passion fruit and pineapples lettuce, tomatoes, green beans, capsicum, cucumber, eggplant, snow peas, radish, squash, watercress and zucchini For my UK followers, here are my top seasonal picks for December and January: applies, pears, cranberries, quince, clementines and rhubarb potatoes, brussels sprouts, carrots, celeriac, chestnuts, savoy cabbage, red cabbage, turnips, swiss chard, leeks and pumpkin See more

16.01.2022 Been to see a health professional who has just given you general, vague advice? Walked out initially feeling motivated but then got home to try and put your recommendations into practice and suddenly realised you don’t really know how to go about doing it? That’s where I come in. ... With a wealth of experience in nutritional support and having seen a LOT of health practitioners myself, I know what clients want and how to make things easy for them. One of the things I pride myself on as a practitioner is educating my clients on why we are going to introduce a specific change or recommendation and then giving them all the tools and steps they need to go away and be able to confidently start putting that recommendation into practice. What’s the point in paying to see an expert if you then have to jump online and spend hours searching for ideas of how to do something, find suitable recipes or try to understand the advice you have been given? You’ll never get vague recommendations from me. Following an initial consultation with me, each client receives an individualised treatment plan that meets their specific goals and needs. All my treatment plans are centred on positive dietary and lifestyle changes and will be workshopped with the client (so there are no surprises!) and then detailed in a simple and practical plan. Clients plans are updated after every consultation and all clients are welcome to contact me between sessions to ask for additional support. I only take on a limited number of clients at a time to ensure I can give my clients the support they need. Each plan varies depending on my clients want and needs but here are just some of the things you can expect from your personalised plan: SMART (specific, measurable, attainable, realistic, timely) goals Recipes Food/brand recommendations (I even include photos so you know exactly what to look for!) Swap tables so you can see what you are doing now and how you will modify things Diagrams Resource links Book your complimentary discovery call today. Link to my website in bio, or send me a DM.

15.01.2022 FISH PARCELS My favourite thing about cooking fish parcel style is that it’s an extremely easy and quick way to enjoy fish (which most people don’t eat the recommended amount of), it doesn’t make the kitchen smell, well fishy, and you can play around with the flavours using different herbs and spices. Feel like Asian? Use coriander, fresh ginger, lime and chilli. Feel like Mediterranean? Use olives and basil. Every time I’ve put these on my stories I’ve had mess...ages requesting a ‘proper recipe’. This is about as simple as recipes get, but here you go! Ingredients 2 boneless white fish fillets (I use snapper) 1 tray of cherry tomatoes on the vine 1/2 cup of freshly chopped parsley 2 tbsp capers 1/2 a lemon, cut into thin slices Salt/pepper Method 1 Preheat your oven to 180c. 2 Cut two large squares of baking paper, place on a baking tray and then put a fillet of fish in the middle of each baking paper square. 3 Top each fillet with 2-3 lemon slices, half the parsley, 1 tbsp of capers, drizzly with a little olive oil and season with salt and pepper. 4 Cut the tomato vine in half and place a tomato vine on top of each fish fillet. 5 Wrap up as a parcel, place on a baking tray seam side up and tuck ends underneath. Bake 10 ish minutes - the cooking time is really going to depend on how big/thick the fish fillets you have used are, but bake until it has just cooked through. You don’t want to overcook it. Serve with your choice of veg, salad, grains.. whatever you fancy. See more

15.01.2022 PEAR AND ALMOND SMOOTHIE Ah, the humble pear. Didn’t quite get the PR that berries and kale got, but in my eyes is still a seriously super food. While there are lots of high fibre foods, pears are the highest fibre fruit and contain both insoluble and soluble fibre, as well as prebiotics. One medium-sized pear packs 5.5g grams of fibre, which is around 20% of your daily fibre needs. What’s more, pears are an excellent source of polyphenol antioxidants. ... But! Be sure to leave the skin on, as the skin boasts up to six times more polyphenols than the flesh, and is also where you’ll find lots of the fibre. There are loads of different ways you can enjoy pears (stewed on porridge, sliced finely in a rocket salad, whole as a snack) but as we move into the warmer months and crave some cold, I thought there was no matter time to work them into a smoothie. INGREDIENTS 1 pear, roughly chopped A handful of fresh spinach 1/2 cucumber, chopped into chunks One cup of milk (I used almond) 1/4 tsp cinnamon 1/4 tsp vanilla 1 tablespoon of almond butter Serve of protein powder (or sub for natural yoghurt) Add everything to your blender and blitz until smooth. Add some ice cubes for a thicker consistency. If you’re going to be enjoying this smoothie as a meal by itself, make sure you add some complex carbohydrates such as oats (1/4 cup will do) to ensure your smoothie is balanced and sustaining. See more

14.01.2022 IT’S NOT JUST HOW OFTEN YOU DRINK... Alcohol is something that comes up a lot with clients in clinic. The most common thing I hear is, ‘well I don’t drink Monday-Thursday, so I have three-four days off a week. That’s fine, isn’t it? I’m not drinking every day?’... While yes, it's great you're having breaks from alcohol and you’re not drinking it every day, but my next question is always, ‘how many drinks would you have when you do drink?’ You see when we drink large amount of alcohol in one sitting we cross what’s referred to as the ‘hepatotoxic threshold’ - basically, a fancy term for 'more than the liver can handle in one sitting'. For men, this is at approximately 40g (4 standard drinks) and 20g (2 standard drinks) for women. *note - many drinks have more than 1 standard drink in them. When we cross into this threshold we are putting our organs under a lot more pressure, depleting key nutrients and forcing our body to forgo other essential processes. The more often we are in this zone - the more negative the effects on are on our health in the long term. So while I am very much for encouraging people to limit the days that they drink alcohol, I also want them to think about how many drinks they have when they are drinking. But let’s be real, alcohol is a big part of many peoples lives, it’s ingrained in our culture, it’s fun, negronis tastes good and I’m never going to ask anyone to go cold turkey unnecessarily. Plus, we do know there are some health benefits from certain compounds in things like red wine. HOWEVER, the reality is that most people are consuming too much, too often and it does negatively impact our health. There’s no denying it. So drink if you wish, but be conscious of how often you are drinking and how much you are drinking in a sitting. There is a place for moderate alcohol consumption in a healthy and balanced lifestyle (with the occasional night of more than moderate consumption ), I just think we need to pay closer attention to everyone's definition of ‘moderate’. See more

14.01.2022 We all know that getting enough sleep is essential for good health, but sleep usually isn’t something that springs to mind as a key area to address for those looking to manage their weight. A growing body of research has highlighted how much of an impact sleep can actually have when it comes to achieving or maintaining a healthy weight, with research continuously revealing associations between the two. So, what does the research say?... Insufficient sleep is not a direct cause of weight gain, findings suggest a clear link between lack of sleep and increased total energy intake and overall weight gain, when considering other mediating factors. Compromising our sleep needs affects our total calorie intake, the types of foods we reach for, portion sizes and increased food cravings. We’ve consistently seen that those who sleep less opt for greater amounts of high GI carbohydrates, have a higher overall fat intake and also had greater sugar cravings that those that had a sufficient nights sleep. This behaviour is due to parts of the brain increasing appetite signalling and cravings for high-calorie dense foods, despite not necessarily being physically hungry. Research has shown the association between sleep deprivation and a change in gut microbiota, with alterations to microbial populations shown to be associated with insulin sensitivity, obesity and disturbed metabolism. A cause of overeating is the body’s way of compensating for the energy lost from sleep deprivation to support the bodily function, to boost our energy levels and relieve tiredness. When we are sleep-deprived we find it harder to have self-control, which makes us less likely to stick to a healthy eating or exercise routine, despite having the best intentions. So you can see how consistently missing out on your time between the sheets affects the choices and actions you take, making achieving your weight management goals much harder. Need to work on your sleep or want to know how to maintain a healthier weight? Check out my latest blog for sleep hygiene tips or reach out for some personalised advice See more

14.01.2022 ROASTED VEGETABLE KEBABS WITH A ZESTY YOGHURT & HERB SAUCE Ingredients 1 x large zucchini... 1 x large red capsicum 1 x large yellow capsicum 1 x large green capsicum 1 x red onion 150-200g cherry tomatoes 150-200g button mushrooms Protein of choice, chopped into cubes (I used chicken breasts but fish, halloumi or tofu would also work well) 1 tbsp dried Italian herbs Extra virgin olive oil (evoo) For the yoghurt sauce: 250ml natural plain yoghurt Juice and zest of 1 large lemon 2 cloves of garlic, crushed Handful of fresh mint and parsley, finely chopped Method 1 Start by making the zesty yoghurt sauce. Add all ingredients to a bowl and whisk until smooth and creamy. Season to taste with salt and pepper, then pop in the fridge until you're ready to serve. 2 Wash and chop the vegetables (zucchini into rounds, capsicum into square shape chunks, onion into segments - leave the mushrooms and cherry tomatoes whole). 3 Add the vegetables to a bowl and drizzle with 1 tbsp EVOO, half the mixed herbs and some salt/pepper. Mix so all the vegetables are covered in the oily herb mix. In a separate bowl, do the same with your protein of choice, using up the rest of the dried herbs. 4 Assemble onto skewers in an alternating fashion until all of the vegetables and your protein of choice are used up. Brush with a little extra EVOO. 5 Heat your grill or bbq and start to cook the kebabs. Make sure you are rotating them every 3 minutes to ensure all sides are browned and your protein is cooked through. 6 Once cooked, plate kebabs and drizzle with the yogurt dressing. Serve immediately with your salad of choice (I enjoyed mine with my buckwheat tabbouleh - recipe can be found on my feed). See more

13.01.2022 We know plastics are harming the planet. But what about our health? Bisphenol A (BPA) is a chemical commonly found in plastics that is added to many commercial products, including food and drink containers and hygiene products. BPA is categorised as an Endocrine Disrupting Chemical (EDC) which are chemicals or mixtures of chemicals found in the air, water, food, and manufactured products that interfere with the way the body’s hormones work.... Of all the EDC’s, BPA is probably the most famous. So, what is so bad about BPA? As far as the research shows, quite a lot! Fertility is probably the most studied area when it comes to BPA and EDC’s, due to BPAs ability to mimic and/or block male and female sex hormones. Research suggests that BPA can impact fertility in several ways, including affecting the number and maturation of eggs, sperm production, and sperm quality. There’s also some evidence to show an impact on fetal brain and reproductive organ development. The impacts of BPA don’t stop at fertility. Research has also shown BPA to be implicated in various other conditions such as obesity, diabetes, and cardiovascular disease. There is still a lot to learn about EDC’s but it’s pretty clear that plastics aren’t our friends and we have a lot to gain by reducing the amount of them in our lives. Here are some easy ways to reduce your exposure to BPA and BPA-like compounds (BPS/BPF) Drink from glass bottles Buy food items made from paper, glass or compostable materials Look for BPA-free tinned goods Where possible, limit your contact with EFTPOS receipts If you are using plastic containers PLEASE do not heat your food in them! Always remove food from the container and heat in a microwave-safe glass or ceramic plate. I’ve gradually been replacing my plastic containers with these @ever.eco ones. Not in any way sponsored, I’ve just sussed out a few different brands and these are the best I’ve found. As someone who walks everywhere and is always loaded up like a packhorse - I find stainless steel the best plastic alternative as it is lightweight and indestructible, which is perfect for accident-prone people like me!

12.01.2022 We don’t always eat just to satisfy physical hunger. Many of us also turn to food for comfort, stress relief, or to reward ourselves. Emotional eating is using food to make yourself feel better and to feed emotional needs, rather than your stomach. Occasionally using food as a pick-me-up, a reward, or to celebrate isn’t a bad thing. But when eating is your primary emotional coping mechanism and your first impulse is to open the fridge whenever you’re stressed, upset, angry, ...lonely, exhausted, or bored - you will quickly find yourself stuck in an unhealthy cycle where the real feeling or problem is never addressed. While feeding your emotional hunger with food may feel good at the time, the feelings that triggered the eating are still there after the food is finished. You’ll find yourself left unsatisfied and you often feel worse than you did before because of the unnecessary food you’ve just consumed. You beat yourself for messing up and not having more willpower. And so the cycle continues Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a harder and harder time controlling your weight, and you feel increasingly powerless over both food and your feelings. This is a cycle I see SO often in my weight loss patients, particularly those who have been trying to lose weight for many years. If you don’t know how to manage your emotions in a way that doesn’t involve food, you won’t be able to control your eating habits for very long. Diets so often fail because they offer logical nutritional advice which only works if you have conscious control over your eating habits. It doesn’t work when emotions hijack your best intentions, demanding an immediate payoff with food. The good news is that it is possible to learn healthier ways to deal with your emotions, avoid triggers, conquer cravings, and finally put a stop to emotional eating. If this post has resonated with you, make sure you reach out for some support

10.01.2022 A small amount of salt is important for good health as it provides the body with important electrolytes that regulate things like muscle contractions, fluid balance and nerve transmission. There is generally more than enough naturally present sodium in foods to meet our bodies needs, however, most people are consuming far more salt than they need. First things first, let’s clear up the difference between sodium and salt Salt is made up of sodium and chloride molecules,... but it’s the sodium part that can be damaging to health which is why it’s sodium that is listed on food labels. Multiply sodium by 2.5 to convert it to the equivalent amount of salt. The average Australian consumes almost DOUBLE the amount of sodium they need for good health. What’s worrying is that our overconsumption isn’t a result of us being too heavy-handed with the salt-shaker at dinner, but it is actually hidden by manufacturers in many of the foods we buy, with processed foods being accountable for 75% of the salt in our diet. Eating too much salt can lead to high blood pressure, which is a leading risk factor for heart disease. Did you know that the world health organisation estimates that high blood pressure is responsible for 17% of all deaths in high-income countries? High salt intake is especially problematic for those who already have high BP, type 2 diabetes or are obese. Other health risks associated with eating too much salt include kidney disease, stroke, oedema (fluid retention) and osteoporosis. The Australian National Health and Medical Research Council (NHMRC) advises that Australian adults should aim to consume no more than one teaspoon (which is 5 grams) of salt a day (or 2,000mg of sodium a day) in order to prevent chronic disease. A regular adult body only needs around 1 2g of salt (460 920mg sodium) per day to function. There’s a few really simple ways to reduce your salt intake and in turn improve your overall health. I’ve listed on the next image for you (swipe right). If you have started making these changes and feel like you can’t adjust - don’t fret, our taste buds adapt to lower salt levels in a matter of weeks. See more

10.01.2022 Did you know that just 7% of Australian adults and 5% of children meet the recommended guidelines for 5 serves of veggies each day? The average Australian eats only half as many vegetables as they should! This is a far cry from the research we now have which shows we should all be aiming to consume 30 different types of plants per week from the 6 plant groups (vegetables, fruit, wholegrain, legumes, nuts & seeds and herbs & spices). Yet, the largest proportion of f...ood waste in New South Wales, a whopping 33%, comes from fresh produce. Reducing food waste while enjoying a more sustainable diet packed with plants is the basis for greater gut diversity, better health, reduces the risk of chronic disease and ensures a healthy food supply for future generations. With it being National Nutrition Week this week I thought there was no better time to share one of my favourite ways to eat a diverse plate of delicious plant foods... The picky plate. Ideal for summer picnics, entertaining, emptying bits and bobs from the fridge and encouraging fussy eaters to try new foods. My advice to you this National Nutrition week is to focus on inclusion. If you’re looking to improve your health, including more plants is a great place to start, but, this doesn’t mean you have to cut out food groups or eat 100% plant-based to be 'healthy'. Remember, it’s about what you include NOT exclude. See more

09.01.2022 HOME-MADE BAKED BEANS A staple in most British Kitchens, and for good reason! Beans on toast are bloody delicious. Here’s my home-made take on the classic. Still very delicious, just with less sugar and salt, more fibre and with a slightly subtle smokey flavour. Great for breakfast, but of course you could use them in other ways too. They keep in the fridge for a few days and freeze really well. Plus, I bet you probably already have most of these ingredients in your p...antry. Ingredients 1/2 an onion or 1 small onion, finely diced 2 garlic cloves, crushed 1 x 400g tin of 4-bean mix 1 x 400g tin of cannellini beans 1/2 tsp oregano 1 tsp cumin 1 tsp smoked paprika 1/2 tsp chilli powder 200g passata 1 tsp tamari or soy sauce 1 tsp maple syrup A few sprigs of parsley, finely chopped Method 1 Add the chopped onion and garlic to a frying pan with a good drizzle of extra virgin olive oil. Cook on a medium heat for 5-10 minutes until the onion and garlic have softened. 2 Rinse the beans well with water and then drain them. 3 Add the spices and the beans to the pan, stirring constantly for a minute or so, until the beans are covered in the spice mix. 4 Add in the passata, tamari and maple syrup. Reduce the temperature to a lower heat and cook for 10 minutes, or until the tomato sauce has thickened and the beans are cooked through. 5 Remove the pan from the heat, season with salt/pepper and top with the chopped parsley. 6 Serve on toast with your choice of sides. I’ve gone for my favourite @noniesfood bread, avo and some salad. See more

09.01.2022 The irony of a nutritionist posting a kale recipe is not lost on me... but what can I say? As much as I hate to succumb to the kale cliche, these crispy kale bites are very good. And let’s face it, as a nutritionist, I’m all for any recipe that hero’s veg. I have no time for raw, tough and tasteless kale. Raw kale salad? Save it for the rabbits. For me, It’s all about lightly steaming or sautéing (and then seasoning with loads of lemon juice, a little EVOO and salt) o...r roasting it into crispy kale bites/chips. Here is your very simple how-to for these tasty bites of green: Preheat your oven to 150c Tear the leafy bits of the stems Rinse and dry the kale leaves Add 1.5 tbsp extra virgin olive oil, a pinch of salt and some pepper to bowl and mix. You could also add other dried herbs in - I like using onion and garlic powder, chilli flakes and nutritional yeast (usually about 1/4-1/2 tsp of each depending on how strong and what flavours you like). ‘Massage’ the leaves with olive oil seasoning mix and then add the kale leaves to a lined baking tray. Try to spread out the kale, if you’ve got too much on the tray and it's all squished you’re going to end up with soggy instead of crispy. Pop the tray in the oven and bake for 20-25 mins or until starting to get crispy. I recommend mixing the leaves around at the halfway mark to make sure they are evenly cooked. Remove from the oven when you’ve reached your desired crispiness and then leave for a few minutes to cool (this is where the real crisping happens). See more

07.01.2022 Aside from making your poo pink, beetroot is also well-known for its exercise enhancing and cardiovascular supporting capabilities. Here’s why... Beetroot is a rich source of dietary nitrate, which when consumed are converted in the mouth and stomach to nitric oxide. Nitric oxide is important for overall health and has numerous roles in the body, but most importantly acts as what we call a ‘vasodilator’. Meaning that it relaxes the inner muscles of your blood ves...sels, causing the vessels to widen, which in turn increases the circulation of blood, nutrients and oxygen around the body. Because of its vasodilatory effects, nitric oxide has been well studied for its ability to improve endurance performance in athletes by enhancing blood flow, lung function and strengthening muscle contractions. It has also been shown supporting athletes training or competing at high altitudes. Having higher levels of nitric oxide before exercising is thought to be beneficial as by causing the blood vessels to dilate, more nutrients and oxygen can be delivered round the body during exercise making the body more efficient at producing energy for contracting muscles. This is why you may have heard of athletes having beetroot juice or shots pre-exercise. But it’s not just athletes that benefit! Reduced capacity to produce nitric oxide is associated with higher blood pressure, heart disease, type 2 diabetes, and erectile dysfunction. Although nitrate are found in a variety of vegetables, beetroot juice is the go-to as beets have a particularly high content of nitrates that can be reduced into a conveniently deliverable package. Making it much easier to reach the amount of nitrates shown to enhance performance (300-600mg). To boost your overall dietary intake and reap the benefits of nitric oxide (athlete or not) try to include more plants high in nitrates such as beetroot, spinach, rocket, leeks and cabbage. The added bonus is that you will also be boosting your intake of other nutrients too! Just in case you needed another good reason to EAT MORE VEGETABLES See more

07.01.2022 ROAST VEGETABLE MEDLEY WITH PESTO AND BUTTERY ALMONDS For the veg: 1 bunch of Dutch carrots 1 large fennel bulb, chopped into thick slices... A big handful of brussels sprouts, chopped into quarters 1 red onion, chopped into slices 1 tsp dried Italian mixed herbs 1 tbsp extra virgin olive oil For the pesto: 1 bunch of basil Juice of 1 lemon 1/4 cup pine nuts 1 garlic clove 5 tbsp extra virgin olive oil Salt/pepper For the buttery almonds: 3 tbsp almond flakes or slithers 1 tsp butter (or olive oil) Method 1 Preheat your oven to 180c. 2 Add the carrots, fennel and Brussels to a lined baking tray. Add 2 tbsp of extra virgin olive oil, a pinch or salt, a good grind of pepper and the mixed herbs. Give everything a good mix so the veg is covered in the seasoning and oil. 3 Spread the veg back out on the tray and then pop in the oven for 45 ish mins - or until the veg is lovely and roasted. 4 For the pesto, add all ingredients to a food processor and whizz together. You may want to add more lemon/salt /pepper to suit your taste buds. Set aside. 5 Add the almonds to a frying pan with the butter. Keep stirring on a low heat until the almonds are golden. They turn very quickly so keep a close eye! To assemble, using tablespoon dollop the pesto onto a serving plate and smooth it out with the back of the spoon. You won’t need all the pesto so save the rest for another meal. Add the roast vegetables and scatter the buttery almonds on top. Perfect as a side dish (will feed 3 as a side) or pimp it up to make it a complete meal using a protein of choice and some leafy greens. See more

04.01.2022 FUELLING AROUND YOUR WORKOUTS Everyone has their own preferences on when they like to exercise and how they can fit their movement in alongside all the demands of daily life Regardless of the time you train, it’s important to prioritise your nutrition to ensure you fuel the tank and recover correctly... Here are some suggestions to help you nail your pre and post workout nutrition: EARLY RISER - if you like to train before the sun rises, you may not have time or be able to stomach eating a full breakfast before you exercise so you have two options: Have a carbohydrate-based meal for your evening meal the night before (e.g. vegetable curry with brown rice) OR Have a small carbohydrate-based snack before you train (e.g. banana, handful of dried fruit and a few nuts, oat-based bar, wholegrain toast) LUNCH TIME - working out at midday allows time for a proper ‘workout’ breakfast that will fuel the muscles for the training session and then a fuelling snack afterwards (if you are not having lunch until later) or you can use lunch as your refuelling meal Post workout snack (e.g. berry protein smoothie) Post workout lunch (e.g. burrito bowl with brown rice/quinoa, mixed salad, guac, beans and corn) NIGHT OWL - you need 2 4 hours to digest a full meal before training and a small snack should be eaten in the hour to 30 mins before During the day your breakfast and lunch will need to provide you with energy ready for your workout (e.g. protein porridge for breakfast with yoghurt and fruit then a chicken and soba noodle salad for lunch) Have a small carbohydrate-based snack before you train (e.g. banana, handful of dried fruit and a few nuts, oat-based bar, wholegrain toast) Ignore the myth of ‘not eating carbs after 6pm’ in order to fully refuel after your late afternoon or evening session REST DAY With carbohydrates, always think about 'fuelling for the work required’. Higher intensity training = more carbohydrates, rest day = less carbohydrates Intakes of protein should remain mostly consistent, with an increased focus post-training to support ongoing muscle tissue growth and repair

03.01.2022 ANTIOXIDANTS I’m sure you’ve all heard of antioxidants, it’s a bit of a buzz word in the health world, but do you actually know what it means? Antioxidants are compounds that help defend your cells from damage caused by potentially harmful molecules known as free radicals. Think of antioxidants as the fire blanket that puts out the flames just before they have time to spread. ... Now wondering what free radicals are? Free radicals are produced as a result of normal processes and chemical reactions that occur frequently in the body as well as when we exercise and also come from a number of external sources such as air pollution, cigarette smoking, industrial chemicals, certain drugs and pesticides. If there’s a lack of antioxidants to combat the free radicals, free radicals start to accumulate, and we find ourselves in a state known as oxidative stress. Oxidative stress can damage your DNA and other important structures in your cells, as well as being a risk factor for several diseases if prolonged. So! We need and want antioxidants to keep free radicals under control, preventing excessive oxidative stress and consequently maintaining balance within the body. When it comes to antioxidants, the body can generate its own, which is great you say! No need to worry. Unfortunately, we can’t depend solely on our bodies to provide us with all the antioxidants we need and for that reason, we rely heavily on our diets. Enter a wonderfully diverse plant-rich diet There are a few different sub-groups of antioxidants and they can be found in many plant-based foods (the brightly coloured fruit and veg in particular) but there are some foods that stand out as seriously rich sources of antioxidants. My favourite antioxidants would have to be berries, which is ideal because they are in season at the moment here in Australia. Want to boost your antioxidant intake and help your body fight oxidative stress? Eat the rainbow. Daily! Aim for at three different coloured fruit or veg on your plate with each meal. See more

03.01.2022 CLINIC UPDATE I’m very happy to announce that I am once again taking on face to face clients again in my Sydney clinic space. After six months of consulting solely online, I’m so excited to be out of my home office and back in the city, making cups of tea for my clients and having face to face human interaction!... You can rest assured knowing all the necessary COVID safety measures are in place to keep you as safe as possible. I’ll be available for face to face consults on Thursdays from 11 am - 6 pm in the CBD Health space on George Street, only a 2-minute walk from Martin Place station. You can swipe right for a sneak peek of my space Online consultations will of course still be able for those that prefer the ease and flexibility, or for long-distance clients. To book a complimentary discovery call and find out how I help you reach your health goals, complete the contact form on my website or email me directly [email protected] See more

02.01.2022 ‘Drink more water’. Not the most exciting health advice to be given, but that doesn’t mean it’s not important. Despite most people knowing they *should* be drinking more water, the majority of people I see aren’t drinking enough. Our bodies are comprised largely of water (approximately 60%) and every function inside our body depends on it to do its job well. Cells, organs, tissues you name it, it needs water. The average adult loses about 2.5 to 3 litres of water... per day and as the body can’t store water, we need to be topping up our fluid supplies every day to make up for losses from the lungs, skin, urine and faeces. So how much should you be drinking? The amount of fluid your body needs depends on factors such as your gender, age, how active you are, whether you’re pregnant/breastfeeding, and the conditions you’re living in. But as a general rule, men should be aiming for 2.6 litres (about 10 cups) and women 2.1 litres (about 8 cups) per day. Water loss increases in hot weather and with prolonged exercise so, for those working outside or sweating a lot, more water will be needed. If you wanted some specific reasons to drink more water... Digestive health - one of the most common causes of constipation is not drinking enough fluid. Ensuring you are well hydrated will help keep everything moving through nicely. As well as keeping you regular, our digestive system depends on water to flush out waste (such as bad bacteria) and prevent it from collecting in the body Physical and mental performance - Water is a major component of muscle tissue so poor hydration contributes to impaired performance. Muscle strength, power, and endurance can all be impacted by dehydration. Dehydration also affects your brainpower, leaving you feeling fatigued, less able to focus and more prone to headaches Assess your hunger - sometimes we think we are hungry when we are actually just thirsty! So reach for your bottle before the biscuits Now, go fill up your re-useable BPA free bottle and reprioritise hitting your daily water intake See more

02.01.2022 Say hello to my new website! It’s had some well needed TLC and is now live and ready to be nosied at. It’s here where you will find everything you need to know about my approach to nutrition, the various nutritional services I offer and how to book in a consultation or get in contact .

02.01.2022 Been thinking about seeing a qualified nutritionist, but not sure how it works, what to expect or if it’s the right option for you? I’ve got you covered. Here’s everything you wanted to know about having a nutritional consultation with me. Initial nutritional consultations typically run for 60-90 minutes, allowing plenty of time for a detailed picture of your position to be mapped out and for targeted, realistic and effective goals to be discussed and put into mot...ion. The initial consultation includes a full health assessment, dietary history and lifestyle evaluation to guide an individualised treatment plan that meets your specific needs. All treatment plans are centred on positive dietary and lifestyle changes and will be workshopped together and then detailed in a simple and practical plan. Recommendations for nutritional supplementation and further testing will also be provided where necessary. There’s no judgement. Just fad-free evidenced-based advice to help you achieve specific health goals, work on or get to the bottom of symptoms and conditions, or simply learning how you can look after your health that bit better. Still not sure? All prospective clients have the opportunity to book a complimentary 15-minute introductory chat with me before committing to an initial consultation. I offer this pre-commitment chat to ensure that I’m the right match for you. I work with a range of different health conditions, though I have a keen interest in weight management and digestive issues. Due to COVID, I’ve been solely seeing clients virtually - but as of October, I will be back up and running in my Sydney clinic space and will be available for face-to-face clients again. Virtual consultations will of course still be available. To book in a complimentary pre-commitment chat or an initial consultation, DM me or send me an email to [email protected]. See more