Katie Cox Nutrition in Petrie, Queensland | Website

Katie Cox Nutrition

Locality: Petrie, Queensland

Phone: +61 422 848 844

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25.01.2022 Who has been using their time at home to try something new? I’ve wanted to try making sourdough for ages, but you know how it is- always something else to do. Not anymore! Why sourdough though? ... It’s delicious! Yeast is hard to find in shops at the moment and sourdough involves using ‘wild yeast’ to give rise to baked foods. It’s a fermented food- which means it’s easier to digest and good for your gut. The Sourdough baking method is how bread used to be made- the texture and flavour are so much better than the crap filled loaves you’ll find on the shelves at the supermarket. Once you make a sourdough starter you can keep it for years and use it for so much more than bread- eg pancakes, waffles, english muffins Etc. This past week I’ve made a sourdough starter from scratch (with a bit of trial and error). I’m now starting to experiment with recipes and am pretty happy with how these dairy free English muffins turned out! Kids loved these and the whole batch was gobbled up by lunchtime. Best eaten straight out of the oven with some jam, olive oil or even try a bacon & egg breakkie special! Sourdough English Muffins 1/2 cup sourdough starter 2 1/2 cups plain flour 1/4 cup spelt flour 1 cup almond milk 1 tbsp sugar 1 tsp bicarbonate soda 3/4 tspn salt almond meal or corn meal for dusting. The night BEFORE you want to make the muffins, combine 1/2 cup of sourdough starter, milk (I used almond to make it DF) and 2 cups of plain flour. Mix together in a glass bowl, cover with a tea towel and leave to ferment overnight. When ready to use, add in the other ingredients and mix to combine. Kneed on a floured surface for a couple of minutes. Roll out to about 2cm thickness and cut into rounds. I made about 10 I think . Place them on a tray covered with baking paper and a sprinkle of almond meal and let them proof (rise again) for 45-60 minutes. Turn a skillet or flat sandwich press on medium heat, wipe with oil and gently place the English muffins on. They should take 4-6 minutes each side. You do need to keep an eye on them as they can start to get too brown before cooking all the way through.

23.01.2022 Too beautiful not to share- Our front yard still throwing strong Autumn vibes #brisbanewinter

22.01.2022 I was recently asked to be on the new podcast by @fernwoodfitness , Women Supporting Women and (although nervous) it was great to talk food & nutrition with the lovely Di & Caitlin. We chatted about relationships with food, fussy eating and the Mediterranean diet #nutrition #fernwoodfitness #fernwood #womenshealth #mediterraneandiet #brisbanenutritionist #womensupportingwomen

20.01.2022 The patch has some new fans - spotted a family of kookaburras stealing worms this arvo

19.01.2022 A couple of tweaks to make this dairy free/gluten free version of Jamie Oliver’s fish pie with pea mash for dinner....yummo #keepcookingandcarryon #jerf #keepcookingandcarryonjamieoliver

19.01.2022 Picky eaters My best tip for getting kids to try a larger variety of food? Get them in the kitchen! The more familiar kids become with different types of food the more likely they are to try them. Also, giving them responsibility and ownership over the food served to them goes a LONG way in getting them to try it. Here are some ideas to get you started (and not all of them require you to hose the kitchen down afterwards )... Toddlers: Washing veggies Shelling peas & beans Tearing lettuce for salad Mixing batter Preschool/ prep: Peeling veggies Pouring ingredients Cutting fruit & veg (cucumber, tomato, soft fruit etc is the easiest. There’s also some great child knife sets available now) Mashing potato/ sweet potato Making salad School aged: Easy breakfasts: Scrambled eggs, pancakes, porridge Measuring ingredients - this is great for maths too Get them to look up their own recipe and cook it. Cookbooks are great, but you can also put those iPads to good use and get them to search for a recipe they can bake for their school lunchbox. These are just a few ideas- I could go on all day, it’s one of my favourite topics. If you have a fussy eater and need some help, I have a couple of appointments available Tuesday & Wednesday this week at the Wellnation Clinic. Then we reopen clinic for my LAST ever semester on March 2nd. Call the clinic on 1300 859 785 to book in. Little ones under 10yrs are only $10 for an initial consult!

18.01.2022 It’s official-bookings are now open! Click the link in my bio to book an appointment and start your journey back to health #brisbanenutritionist #nutritionist #womenshealth #childhoodnutrition #womensnutritionist #moretonbayregion #clinicalnutrition #brisbanemums

17.01.2022 Ready to focus on your health in 2020? The Wellnation Student Clinic is open for at @endeavourcollege. Kick start your 2020 with 2 for 1 Nutrition appointments. Get your initial 90 minute consultation and a 60 minute follow up consultation for $20!! It’s the perfect time to address that niggling health concern, or even just support your gut after enjoying the Xmas break a little too much . I’m in the student clinic Tuesdays, Wednesdays & Thursdays for the next 6 weeks so call 1300 859 785 to book in

17.01.2022 This.is.epic. 4 treatments for $50! That means you can come see ME for an initial consult AND a follow up consult, THEN try out some myotherapy, remedial massage, tui na, or naturopathy as well. Now that’s some serious self care right there. Pm me for more info xx... #endeavourcollegeofnaturalhealth #wellnationclinics #brisbanenutritionist See more

17.01.2022 Friday Fact Garlic Garlic is often touted as a medicinal food- and it is! Garlic has many heath benefits, but most research has been done around its cardiovascular benefits (reducing cholesterol and blood pressure) and it’s antibacterial and anti-fungal properties. Most of us aren’t using it to its full potential though. Garlic’s health benefits come when 2 of its compounds mix to form an enzyme called Allicin. The best way to increase the Allicin content in your garlic... is to finely chop it or crush it and let it sit for 5-10 minutes before using it, this allows more Allicin to form. Another hot tip? Garlic is even more potent when eaten raw- as this enzyme breaks down when it is cooked. I prefer it cooked, so I add it in the last 10 minutes of cooking to retain as much of those benefits as possible (and not sending the family running from my garlic breath). Have a great weekend! X #nutritiontips #garlic #foodasmedicine #brisbanenutritionist #nutritionist #immunesupport

16.01.2022 Business and appointment cards have arrived! I thought they deserved their own post, given the great job @la_la_creative did on them. Thank you, my design guru (...and Laura, I apologise for my poor photography skills that don’t do them justice ).

15.01.2022 Look at that colour!! This is one of the reasons I love growing our own veggies. You can grow varieties you just don’t find in the supermarkets. The more variety & colour in your vegetable intake, the more vitamins and polyphenols (beneficial plant compounds like antioxidants) you’ll consume. Plus...it’s pretty #eatarainbow #jerf #brisbane #growyourfood #nutrition

12.01.2022 Magnesium - what can’t it do? Hot tip: food processing and cooking significantly reduces the magnesium content of food. Add raw leafy greens, nuts and seeds to smoothies or salads to increase your magnesium intake x #magnesium #brisbanenutritionist #clinicalnutrition #foodtips #nutrition #nutritiontips #brisbanemums

12.01.2022 A large chunk of my time, brain power, effort, determination and sacrifice is represented in this (expensive!) piece of paper. The term ‘Nutritionist’ is unfortunately unregulated in Australia, which means anybody that has done any kind of training in nutrition (even a 4 week online course) can use this word. The difference gained in knowledge and skills from a degree are light years apart from an online course. When it comes to health though - you want to provide the best tr...eatment; which is why pursuing a Bachelor degree in Nutritional Medicine was so important to me. So what have I learned over the last 5 years? I’ve learned that food IS medicine, and what we eat every day has the capacity to shape our health, happiness and vitality. I’ve spent 5 years studying Biology, Anatomy and Physiology; Nutritional Biochemistry; Pathophysiology; Counselling; Dietary Planning; Pharmacology, Functional Pathology & Clinical Diagnostic Testing; Medicinal Food Science, as well as additional subjects highlighting the benefits of traditional medicine and holistic health. I’ve learned the most up to date, evidence-based Nutritional Medicine, founded on the latest clinical studies and scientific discoveries. I also knew early on that I wanted to work with people 1:1 to improve their health, so I chose a degree that would allow me to become a Clinical Nutritionist - one that required over 300 hours of clinical experience. My clinic space is nearly finished and I’ll be opening booking spaces this weekend. If you need help with your health, get in touch- I’d love to help you on your health journey x #clinicalnutritionist #clinicalnutrition #endeavourcollege #brisbanenutritionist #petrie #holistichealth #nutritionist #foodforhealth #endeavourcollegeofnaturalhealth

11.01.2022 Had a glut of turnips from the garden today so have whipped up Lee Holmes’ Salmon Chowder for dinner (but never being able to stick to a recipe I also added some cauliflower). This is one of the kids all time favourite dinners . Packed full of ingredients for healthy brains and healthy tummies. #growyourownfood #kidsnutrition #guthealth #leesupercharged #leeholmessuperchargedfood

11.01.2022 As it’s a New Year, I thought it’s a good time to do a quick post introducing myself. I’m Katie! Newly minted Clinical Nutritionist. I graduated last year with a Bachelor of Health Science in Nutritional Medicine & Dietetics. I’m married to a very supportive hubby, with 2 young daughters and 2 ill-behaved labradors. We live on a bit of acreage, just north of Brisbane, surrounded by nature and Lake Samsonvale. While heading back to uni with a family was daunting, I can honestl...y say I loved every part of the experience and thrived in that environment - having the chance to dive deep into something you’re passionate about is an incredible gift and I’m so glad I did it. While I was always interested in healthy eating, like so many other nutritionists, I was drawn to this degree and career following my own health struggles. Primarily, postnatal depletion and depression that I suffered from after my second bub was born. (I’ll post more about this another time). As a result, I find myself drawn to women’s health issues and have a special interest in preconception, pregnancy & postnatal care and children’s health. What else can I tell you? I love cooking and am always trying new recipes (though I can rarely stick to a recipe!) and we aim to eat a primarily whole foods diet at home. When I’m not in clinic or cooking, you’ll usually find me out in the veggie patch. I LOVE growing our own food and in the future I would love for us to be self sustainable (but this is a LONG way off!). Hopefully you’ve learned something new about me! I’ll be opening spots in clinic (and online) this month, so get in touch when you have a health issue you need help with. Xx Katie

11.01.2022 Friday fact Vitamin D. An essential Vitamin for the regulation of our immune system, healthy bones and optimum health. Vitamin D deficiency is also linked to a higher risk of respiratory infections, so it wouldn’t hurt for us all to actively try to increase our vitamin D status these days. Swipe through to learn why we need vitamin D, how we can make it () and dietary sources.... I’m hoping to get a top up this weekend with a little time at the beach . Have a great weekend! #brisbanenutritionist #vitamind #vitaminsea #immunehealth #sunsafety #nutritiontips

09.01.2022 Gut microbiome - this is the collective term for the trillions of bacteria & microorganisms that live in our digestive tract. Many of you would have heard that the key to good health is in our gut, but how exactly do gut bacteria help us? Gut bacteria... * Break down food the body can't digest * Produce vital nutrients (vitamin K, B vitamins)... * Help strengthen our immune system * Protect us against pathogens (bad bacteria & organisms) * Reduce inflammation linked with chronic diseases and cancer * Produce substances that nourish and protect our gut barrier Gut bacteria also directly impacts our gut health; which has implications on our mental health, brain chemistry, mood, hormone metabolism and even fertility. Our environment, medication and health history all effect our microbiome. However, it's the food we eat daily that has the biggest impact on our gut bacteria. The best food for our microbiome health? Foods rich in FIBRE. These include: Fruits Vegetables Nuts & Seeds Legumes & Lentils Fermented foods (sauerkraut, kimchi, yoghurt etc) are great too - they help add more beneficial bacteria and enzymes to your gut. We need a variety of different types of bacteria to make up a healthy microbiome. When your gut bacteria becomes unbalanced (too many bad guys to too few good guys), you may experience: * Bloating * Excessive wind * Constipation * Diarrhoea * Stomach pain * Weight gain * Inflammation & joint pain * Nutrient deficiencies If these symptoms sound familiar to you, get in touch - there is so much we can do to help being it back into balance and support the optimum function of your gut. Reducing these symptoms is one thing, but improving your gut microbiome can have a massive impact on the rest of your health too. What is your gut telling you? #brisbanenutritionist #nutritionist #guthealthmatters #guthealing #gutbrainaxis #guthealth

08.01.2022 The Wellnation Clinic has reopened and I’ll be there every Wednesday for the next 9 weeks! This is my final semester before I graduate, so if you were thinking of coming and seeing me in clinic now is the time to do it! Nutritional Medicine can help with so much- gut issues, hormonal problems, fatigue, immune support- and so much more. ... Message me for more info or call the clinic on 1300 859 785 to book. #endeavourcollege #endeavourcollegeofnaturalhealth #nutrition #brisbanenutritionist

06.01.2022 After a hot & very dry summer, it brings so much joy to see my little veggie patch coming alive again . 8 weeks ago the patch was dry & over run with weeds - now it’s providing nourishment for body & mind

06.01.2022 2020 We’re back from an amazing break over New Years and ready to get back into the swing of things. Heartbreaking to hear stories of the bushfires affecting so many, but wonderful to see the all help, support and kindness being shared. We spent almost a week away camping near Woodford. Spending time in nature with family & friends - days at Lake Somerset and the Folk Festival were amazing. A highlight was seeing Bruce Lipton speak and watching the girls take in the sights and sounds around them. A much needed chance to recharge for the new year!

04.01.2022 Friday Fact Mushrooms and Vitamin D Pop your shiitake or oyster mushrooms on a window sill in sunlight (gills up) and they will generate Vitamin D, which your body will absorb when you eat them!... #fridayfact #brisbanenutritionist #mushrooms #vitamind #nutritionfacts #nutritionalmedicine

02.01.2022 Iron deficiency: the most common nutritional deficiency in menstruating women. Fatigue is a well known symptom, but others might surprise you (hello, heavy periods?). Increased requirements, insufficient intake, poor absorption or increased blood loss can all contribute to low iron status. Swipe for symptoms, causes and how to increase your iron intake.... There’s plenty of vegetarian sources of iron too - just remember to combine these with vitamin C to enhance absorption of this kind of iron. (A little lemon juice over those leafy greens will do the trick). If your iron status is very low, you’ll likely need a good quality iron supplement to get those levels back up again. Speak to your practitioner or make an appointment with me at the Wellnation Clinic to get advice specific to your needs. #brisbanenutritionist #nutrition #irondeficiency #womenshealth #plantbasediron #wellnationclinics

01.01.2022 Hot Chocolate It could be 40 degrees outside and my girls would still want their hot choccie at Christmas time. This is a super simple recipe that isn’t full of nasties that could turn sweet elves into gremlins that got fed after midnight... Almond milk 1/4 to 1/2 teaspoon raw cacao (more/less depending on taste) a dash of stevia or monk fruit sweetener... I chuck it all into my milk frother (thanks again, Aldi) and in 2 minutes you have frothy hot chocolate (Any excuse to use these mugs, right? @potterybarnaus ) #kidsnutrition #hotchocolate #christmashacks #kidssnackideas

01.01.2022 Shopped the patch again this arvo. I’m seeing some pesto, coleslaw, turnip hash browns and winter salads in my future #growyourownfood #brisbanenutritionist #justeatrealfood #eatarainbow #organicgarden