Katrina Brown Nutrition | Medical and health

Katrina Brown Nutrition

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25.01.2022 ET All this Winter isolation (I like to think of it as a staycation) has me dreaming of when my next holiday will be. Where's your favourite place to explore on home soil?... Tell me where you last traveled and what you loved most about it! #staycation #staysafe #stayhome #holidaydreaming #locallove #visitnsw #regionalnsw #localtourism #visitregionalnsw #visitwagga #visitwaggawagga #waggawagga

24.01.2022 EET IE Cute as a button and smart as whip! We love our new family member. Can you tell I am already a bias mother?

24.01.2022 DON’T MISS THIS UNIQUE EVENT w/ Sophie from the delightful Little Triffids Flowers https://www.katrinabrownnutrition.com//floristry-amp-high-

24.01.2022 ! Settling in with a hearty glass of red after a great day watching kids sport all over #waggawagga

21.01.2022 ! There was a lot of giggling in between the baking today! The little chefs had so much fun baking and chatting and chatting and eating and chatting ... ... We even had a rendition of Roar By Katey Perry to change it up a bit! Today’s Bake -a-thon included Cheesy shortbread biscuits, White choc sprinkle oat biscuits, Sunflowerseed choc fudge cup cakes and a Coconut cherry ripe slice . So good, and almost healthy!

20.01.2022 Y TET OO OEIO Yes, it is porridge, again! You know how I love my porridge every morning for breakfast. Oats are just a fabulous all round grain and we have some amazing product just down the road @brushwoodsaustralia Sometimes I like to get a bit crazy and add things to it, change it up... I am wild, I know.... This last month Turmeric has been my super additive of choice . High in curcumin; it is a powerhouse anti inflammatory. However, I do not want my breaky to taste like a curry. My product of choice here is a delicious Turmeric latte powder from @simpletribe Spicy, heartwarming and a little bit sweet. I also love that they have added pepper to their mix. Pepperin is an enzyme in pepper that works in synergy with the Curcumin in the Turmeric to give it its anti inflammatory properties. So there you go Another nutritious reason to get oats into your body at breakfast time!

20.01.2022 OEE Maybe you’re feeling overwhelmed, uncertain and a little out of whack with all that’s going on right now. Should you keep calm and carry on? Or should you join the crowds and buy ALL the pasta? I don’t have all the answers, does anyone? ... However I want you to know that I’m here and I’m riding this with you. In the last few days I’ve been speaking with many other small regional business owners. Here are my top takeaways that I hope will help you navigate this time 1. Business is tough and people aren’t spending in the same areas that they used to. We are all going to keep on selling our products and providing our services to you because this is our passion and the reason we work so hard in small business. 2. As a consumer and customer and in a regional town you can help by purchasing local product made or supplied by hard working local business owners. Yes, sometimes it is hard to find somethings in our regional towns, and we do jump online to get what we need, I do it too. If you can just think local more often than not, then our local businesses will be forever grateful. 3. I am making changes in my business to bring you services that will be easily accessible to everyone, affordable and reduce some stress and overwhelm in some areas of your daily life. 4. As a small business owner, how are you dealing with the changes? Do you need to?How are you handling business as we deal with this crisis? I’d love you to tell me! #changes #forthebetter #foreveryone #notalone #inthistogether #regionalbusiness #pivot #makechange #newskills #goodtimesahead #staystrong #beawesome #supportlocal #supportsmallbusiness #openmind #openheart #elearning #ecommerce #teaching #womeninbusiness #katrinabrownnutrition #vitalitystartshere #waggawagga #visitwagga #regionalnsw

20.01.2022 https://www.katrinabrownnutrition.com//the-healthy-kitchen

20.01.2022 ! Check out the story for my quick, fresh and delicious meal! Vegetti noodles with Passata, Burratta and Basil

20.01.2022 | You don’t need a wood fired oven to attend this workshop! 1st May 2-5pm... Join Scott Brown as he takes you through the steps from creating the perfect pizza dough (gut friendly w/ Gluten free options) and your own mouthwatering pizza. Katrina will teach you some recipes for delicious starters as you enjoy the beautiful courtyard, warm yourself by the massive fire pit and enjoy this Italian themed afternoon. Link in bio $145 all inclusive. All you need to bring is your appetite! . . . #visitwaggawagga#eventswaggawagga #woodfiredworkshop #pizzamaking #italiancourtyard #handsonfun #freshproduce #localbusiness #riverina #regionalnsw #thehealthykitchen #katrinabrownnutrition

20.01.2022 ! 5 tickets left for This Wednesdays class! Gnocchi from scratch and 2 traditional sauces. ... 8-15years Link in bio

16.01.2022 EK O Y EET K No, I am not wearing undies on my face... This foxy little number is handmade with 3 layers of washable fabric. ... All proceeds go to @amiestclairemelanoma trust, which is awesome news. Only $10 each. I found different patterns to suit the whole family from the lovely Annette St Claire at Peter st Medical here in Wagga Wagga. We can all be safe and look incredible at the same time! #becovidsafe #maskup #getwithit #safetyfirst #stopthespread #covid19nsw

16.01.2022 GT YIOI & O IT ET YO ET I’m laying it down here. This episode is all about my struggles with my health and what I did to feel awesome again. Simple & Effective. No secrets. ... Hint- it does not involve medication or quick fixes

15.01.2022 IETOE ITY Happy 70th Birthday Annie, Mum, MaMa! We celebrated last night with Mum & Dad but missed our other family members @meltakingphotos @glarx who are of course away from us due to the Rona. ... We had a gorgeous evening @the.roundabout.restaurant roundabout. Then home for Beautiful cake made by @simonefrancis82. Zoom came to the rescue and we sang Happy Birthday, Mum opened her pressies and shared happy tears via screens. I can’t wait for us all to be together again soon and celebrate Mum the way she deserves. @ Wagga Wagga, New South Wales, Australia

15.01.2022 ITY This advice hit me like a tonne of bricks. I remember it so clearly, it was a during a time when our (then) baby was recovering from one of his open heart surgeries at the RCH in Melbourne. This part of my life is not something that I talk about very often. Don’t get me wrong, It was traumatic and I will never make light of what our son went through , we just choose to focus on what we have today ;a healthy and happy family. We never take that for granted. ... So, hubby and I were in a the NICU seeing our son for the first time since his surgery. It was so great to see him out although there was a long road to recovery. I was fussing around with Bub whilst trying not to get in the way of the nurses and doctors. (Clearly I was in their way...) , . ’ , . At first I was a bit taken aback, I wasn’t in a very good head space at this stage. I thought ‘ ?! ’ . can , !!’ ... of course she was right. I just didn’t want to hear it at the time. Nowadays, Whenever I feel like my world is getting out of control, I take a step back and look at what is in my hands, and what is not. I no longer stress and worry about the things I cannot change. I’ll let the universe decide that for me. Spending my positive energy on the the parts of my life that are only mine to control is how I roll these days. So, I’d like to thank that nurse for her sage words, it took me years to take her advice, but it was great advice and it really did bring me clarity. Tell me what advice you were given that changed how you live your life.

14.01.2022 Gf, Df, nut free option This is my really great, naturally sweetened treat, perfect with that Christmas cuppa (or whatever you are hiding in your tea cup) ... I have chosen to use a mix of pistachios, sunflower seeds, craisins and puffed rice to give some Chrissy colour and crunchy texture! I couldn’t omit the marshmallow because that would be dumb. This is a dairy free and gluten free slice that you will happily let the kids make for you! (Mine did. Try to ignore the mess and think of the joy ) It is also Packed with healthy fats, fibre and antioxidants. Keep this one in the fridge for when Aunty Bev drops over unexpectedly, but don’t leave it on your neighbour’s doorstep because it will just be an unwanted pile of mush when they get home from work this arvo. Mix together in a large bowl: 80g (2C) puffed rice 60g (1/2C) Craisins 70g (1/2C) Raw Pistachios (nut free alternative, pumpkin seeds) 90g (1C) Pink & White Marshmallow cut into quarters 40g (1/2C) Raw cacao powder 1/2 tsp salt Then Melt together and add in to the dry ingredients: 125g Coconut oil 125ml (1/2C) 100% pure Maple syrup 1tsp vanilla extract Mix everything to coat Press firmly into a square slice tin lined with baking paper and sprinkle with edible fancy things. place in the fridge for at least 2 hours to set. Or the freezer if you are impatient like me! Have a very happy Christmas filled with love and laughter and I’ll catch you after the food Coma See more

13.01.2022 A perfect night to check out the full moon. Now I know why the kids have been so cray cray ... And my veggies are growing amazingly! Enjoy your night beautiful people See more

12.01.2022 O Y EIIO IE Yesterday was very productive. Cooking and filming next weeks classes and some fresh ideas for my upcoming ecourses. ... If you haven’t seen already I have a , now up on my website (link in bio) you can download this and do it absolutely any time it suits you. 5 classes for $20 all on my YouTube channel. Here is a one of my ECourse students down in Melbourne cooking some healthy sweet lunchbox snacks whilst she is home schooling in iso. Awesome job! #elearning#healthycook #healthycooking #nutritionist #wellness #newskills #skillforlife #kidscooking #adultscooking #ecourses #youtubetutorial #online #anytime #lunchbox #healthysnacks #sweetsnacks #covidsafeclasses #inyourhome #inyourtime #yummy #freshideas #waggawagga #katrinabrownnutrition #vitalitystartshere

11.01.2022 ITE OOT OO , . . This is just one of the meals I will be teaching you how to make in my upcoming ... Ecourse Cooking meals in large amounts for groups of 10 or more can be a very daunting thought. In my course I will be demonstrating some little tricks I use to pull it all together without feeling like your head will explode. all using simple, easy and cost effective ingredients. Keep your eyes peeled for this and more Nutrition based Ecourses, coming your way soon! #nutrition #healthycook #ecourses #onlinelearning #onlinecookingschool #covidfriendly #cookingforacrowd #entertaining #simplefreshdelicious #nofuss #stressfreecooking #inyourowntime #atyourownpace #smallbusiness #freshideas #costeffectivecooking #vitalitystartshere #katrinabrownnutrition

11.01.2022 GET TE EE Your endocrine system is the body system that keeps all your hormones balanced and doing what they need to do. Taking care of yourself by eating the right wholesome foods , eliminating processed foods and unnecessary chemicals from your lifestyle are just part of the equation.... This chart shared by my friend @sharyn.nimmo shows how important these chemicals are when it comes to how we feel ... and all the things that flow on from those feelings DOPAMINE = Reward OXYTOCIN = Love SEROTONIN = Mood ENDORPHIN = Pain killer Let’s see how we can get as many of these hormones flowing through our bodies in one day. Firstly, I am going to get outside and do some exercise in nature, then eat a wholesome nutritious breakfast that fuels me for the day. Hug the kids and kiss my hubby and then get outside again to play with the dog. Get to work and tackle a new challenge that I have been avoiding for a while. Getting it done. Laughing with friends and let them on how grateful I am to have them in my life. Eating lunch in the sunshine with a trashy magazine for company or catch up with a friend or family for lunch. A delicious home cooked dinner followed by some dark chocolate of course! Then it’s time for a good sound sleep so I can do it all again tomorrow. I feel better already! What are you going to do to get all the feels this weekend? #feelgoodfriday #movement #mindfulness #motivation #treatyourself #beyourself #takecare #hormones #endocrine #serotonin #dopamine #endorphin #oxytocin #getyournaturalhigh #vitalitystartshere

10.01.2022 OTE ITY O OTE KE Whoa! Big girl is going to need some elastic sides on the pants! Luckily, this delightfully delicious cake is free from gluten, refined sugar and nasties and choc full of fibre, healthy fats, antioxidants and flavour! ... Hurrah! Finally I can have my cake and eat it too... not that that has stopped me before Have a great Friday night beautiful people See more

08.01.2022 IT’ TIE TO TKE ETE Over the last few months we have all been adjusting. I have been trying hard to make necessary changes in order to facilitate my business online and in new and exciting ways .... This has been bloody hard. I won’t lie. I have been given some wonderful new opportunities behind the scenes, so I have decided to have a break from all socials for the foreseeable future & give my time to these. During this time I will be creating content and new delicious nutrition based recipes as well as tweaking my website. Thank you all for your ongoing support and beautiful interactions. Take care and see you all soon See more

08.01.2022 -! OET You know those moments where the world seems to crack open and you never see things the same way again? Mine happened the day I decided to take the first step to getting my health back and it changed my life in the most positive way.... This decision brought me vitality, energy, focus and drive. Mostly, it lead me to love myself and accept my body for what it looks like, what has done for me and what is capable of. What have your biggest Aha moments been? #health #vitality #drive #focus #energy #nutrition #foodismedicine #nutritionalmedicine #healthycook #ecourses #selfcare #nourish #wellness #healthiseverything #ahamoments #you #love #bodyacceptance #capable #gratitude #consistency #hardwork #worthit #waggawagga #visitwagga #vitalitystartshere #katrinabrownnutrition

07.01.2022 OT, EE OEY IKIE These are a fab lunchbox addition. GF, DF , NF and egg free! What’s left then I hear you ask ?!..... totally delicious and guilt free treats! Hurrah! ... Oats provide Loads of resistant starch fibre which is so fabulous for your gut health. The fibre is also scientifically proven to help lower cholesterol . Oats are a great source of protein and will keep kids energetic and satisfied on the playground. Gorgeous healthy fats for your brain and heart health from the Olive oil and sunflower seeds will give your kids brains the energy it needs to do its thing ... making you even more of a genius Honey is always a good sweetener or you can alternate it with Pure Maple syrup These are super easy to make . All you need is a food processor . If you don’t have one, then you can pop everything in a bowl and mosh it around and work it with you hands until it comes together in a wet fudgy ball. T, Preheat oven to 160ff In the bowl of the food processor or your bowl.... 1 1/2 Cups (175g) raw traditional oats 1/2 Cup (60g) Coconut 1/2 Cup (60g) Sunflower or Pumpkin seeds Blend up until fine.... again, you can do this in a bowl and it will be chunkier Add in 3T Olive oil ,1/4 C honey or maple, 1tsp Vanilla extract, pinch salt and 1/4 tsp baking soda Blend until combined With blender still going, pour in 1-2 T hot water and keep mixing until it comes together in a fudgy ball Roll into 20 evenly sized balls and pop each in a lined baking tray. Press the tips down with the back of a fork. Drizzle the tips of the raw bickies with some more honey Bake in the oven for 15 minutes Let cool completely on a wire rack before eating. optional : Make a basic icing by mixing together icing sugar, hot water and vanilla and drizzled over the bickies. Yuuuuuuummmmmmy! #lunchboxsnacks #nutrientpacked #goodness #cleanfoodforkids #kidunchbox #snacks #healthycook #healthysnacking #oats #honey #biscuits #guthealth #vitalitystartshere #katrinabrownnutrition

07.01.2022 OG EE Due to new COVID19 restrictions we have had to cancel our SOLD OUT event this coming Saturday 8th August. The safety of our guests is paramount and we were not willing to take the risk to flaunt the rules. ... All ticket holders have been notified via email (from me) and a full refund will be issued. Until next time beautiful people! See more

06.01.2022 EEYY I’ TIG Raise your hand if you’ve ever felt like giving up? It could be anything; the health kick, the side hustle, the effort of well, the effort. ... Oh Yeah, I’ve had those days too. Actually that has been my week. I feel like the planets have not been aligning this week. You know when occasionally nothing seems to come together quite as you think it should? I don’t try to hide the fact that things can get and being a small business owner in this current environment has been a bit trying. But that is ok! It happens to the best of us. ’ 1. Give myself a stiff uppercut 2. Remind myself that there is always someone going through more serious and harder stuff than I am. 3. It is ok not to be ok, just let my feelings be what they are. 4. Go for a run, and walk, row, play with my new puppy just get out and sweat it out. 5. Call a friend who you know will give you some good advice or a shoulder to cry on. 6. Hang out with my besties and drink copious amounts of wine (that is tomorrow’s plan) 7. Make a new plan or tweak the old plan. 8. Back myself. ? ? #honesty #smallbusiness #hustle #consistency #energy #keepitup #katrinabrownnutrition #vitalitystartshere

06.01.2022 ! This week is all about feeding a crowd, quickly, efficiently and healthily. We have fabulous family staying and the kids ages range from 2-14. Needless to say, by the time dinner rolls around the little ones have the happy crappies and the older ones are getting hangry.... This is my version of . A total crowd pleaser, super easy and no weird or expensive ingredients. The noodle boxes are optional and a bit of fun, and everything can get chucked in the FOGO bin when you are done! Serves 8-10 as a main You will need 2 packets of wide rice noodles, cooked per instructions 1kg Chicken thigh fillets, thinly sliced 5 cloves of garlic, crushed 2 bunches of Chinese broccoli , thinly sliced (or regular broccoli) 2 zucchini thinly sliced 6 eggs , whisked and set aside. 4T tamari 4tsp Brown sugar 2T Apple Cider vinegar 1. Marinate chicken in garlic, sauce, sugar and vinegar for 1 hour (optional) 2. Grease a wok or large pan and cook egg omelette 2. Remove and set aside 3. Now cook the chicken in Batches. Set aside 4. Cool the zucchini and broccoli until charred and tender 5. Add chicken back in 6. Add Noodles and shredded omelette. 7. Stir everything through to coat with the sauce 8. Serve with lime wedges and a sprinkle of ACV if you like. Enjoy #kathnkim #prueandtrude #feedacrowd #family #kidsfriendlymeals #veggies #noodles #noodlebox #funfood #quickmeals #holidays #summerdinners

04.01.2022 O O YO ? The humble pav is deceptively simple dessert to whip up. ... : Always have the eggs at room temp. Make sure the sugar is completely dissolved My point of difference is to use Apple cider vinegar instead of regular white vinegar as I think it gives the pav a chewy centre and a crunchy outer shell; just how I like it! The most necessary thing; when the pav is cooked, is leave it in the oven (switched off) and the door closed until it is cold. Serve it with lashings of whipped vanilla cream and mountains of fresh strawberries. (Or Passionfruit in season) The recipe I usually use is from @taste_team . Is it a simple 6 egg pav. Always a winner. ? #desserts #longlunch #sundaylunch #family #oldfavourites #tradition #aussie #pavlova #alwaysawinner #strawberries #cream #passionfruit #inseason #katrinabrownnutrition #vitalitystartshere

03.01.2022 ITTE TI O OEE IE Obviously a pie is a winter fave. Crunchy on the outside, hot and saucy on the inside (aren’t we all?) ... When making a pie, I like to use short crust pastry on the base and flakey puff for the lid. Brush with a little egg wash and bake in a hot oven (200 fan works well) As for the filling, well that is up to you. Leftovers always taste amazing ,and this helps reduce food wastage. I love a veggie dhal curry with chunks of sweet potato and eggplant. Chicken casserole with a little slice of buffalo mozzarella on top Moroccan tagine with preserved lemon and olives . Don’t forget if you are gluten intolerant, there are some great products on the supermarket shelves for you too! Now I am hungry again! #winterpie #homemade #nourishthesoul #comfortfood #leftovers #hotpies #healthyfillings #heartwarming #familyfood #baking #homecook #healthycook #healthycooking #nutritionist #waggawagga #visitwagga #regionalnsw #tasteriverina #vitalitystartshere

03.01.2022 IGIGT What’s been the highlight of your week? This week has been a good one! I have been pivoting my business to thrive in this new climate. The world is changing rapidly and we are living our lives very differently now. ... Finally I have found my ultimate business focus. Exciting things are coming! I can’t wait to share them with you. #vitalitystartshere #nutrition #wellness #lifestyle #real #consistency #goals #businesswoman #smallbusiness #newworld #lateralthinking #futureproof #newgoals #nofear #excitingtimesahead #katrinabrownnutrition #waggawagga #visitwagga #regionalbusiness #womeninbusiness

02.01.2022 E O O I have been working behind the scenes this week, creating and filming some fabulous Ecourses for you to enjoy ( !) ... This amazingly simple Paella is packed with Prawns, Chicken and Chorizo; I bet those three never imagined that they would end up Together My new courses are ranging from Cooking for a crowd, meal prep for busy families and dinners in 30. Just to name a few Keep an eye out for more Nutrition based Cooking classes with a difference. Vitality Starts Here #covidsafe #ecourse #healthycook #familycookong #kidscookingclass #onlineclasses #learnfromanywhere #worldwide #ecommerce #newskills #spreadtheword #newthings #hardwork #smallbusiness #regionalnsw #supportlocal #waggawagga #visitwagga #paella #spanishfood #crowd #cookingforacrowd #vitalitystartshere

01.01.2022 We planted these Acer Maple trees up the drive around 3 years ago. I absolutely love them and the colours they display in Autumn ... I also love a red wine around the firebucket, woolly jumpers and warm hugs What a your favourite thing about Autumn? . . . #visitwaggawagga #waggainautumn #autumnleaves #firebuckets #redwine #woollyjumpers #warmhugs