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Klara Hamilton Nutrition

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25.01.2022 PASTA ..... Can pasta be healthy? Absolutely Can you still lose weight and eat pasta? Sure can . . Pasta is definitely a high energy yield food that is super easy to over eat (because it's absolutely delicious). But this doesn't mean you need to cut it out long term..... just make a few easy switches and be a little bit mindful .... . Serving Size - The MOST important - check the label of your chosen pasta and be diligent about sticking to it (generally a serve is alot less than you would ever expect). . Veggies - Pack your pasta full of veggies and always serve your pasta with a side salad (like my delish pesto pasta tonight ). The salad not only gives you all the goodness, but also cuts through the heaviness of creamy pastas! . Lean Meats - Use leaner meats (chicken breast, turkey, extra lean mince) or make it a meatless Monday meal. . Higher fibre pastas - Wholemeal/pulse pastas.... there are so many now, they have a bit of extra fibre and nutrients and there's some really delicious options available. . Eat slowly and CHEW - So many of us have a bad habit of inhaling our food. This means we don't properly taste it.... and we eat waaay too fast. So slow down.... you'll find you'll get more full more quickly and you'll definitely enjoy your food more . . . . . . . . #pasta #pastanight #chickenpestopasta #pesto #pastalovers #pastadish See more

23.01.2022 SPOTLIGHT ON OATS ..... One of the most nutrient dense foods that you can eat - oats are a powerhouse of goodness!! And they are absolutely delicious . TYPES Groats - Whole oat kernels - cleaned and inedible hull removed .... Steel Cut - Groats that have been cut into 2 or 2 smaller pieces . Rolled - Groats that have been steamed, rolled and flattened into flakes..... then dried. . Quick/Instant - Groats steamed for a longer period + rolled into thinner pieces. Absorbs water and cooks alot more quickly. . GLUTEN - While oats are naturally gluten free - they are often manufactured in factories producing other wheat products.... so be aware of 'may contain' warnings. . FIBRE - 22% Soluble Fibre - slowly digested and slow release energy. 25% Resistant Starch.... escapes digestion and feeds your healthy gut bacteria. . BETA GLUCAN - Type of Soluble Fibre. Comprises up to 8% of raw, whole oats. Studies suggest BG helps lower cholesterol levels (especially LDL), and thus reduce heart disease risk. . BLOOD SUGAR - Oats may assist with blood sugar control, particularly in overweight or T2 diabetic people... also due to the high beta glucan content . WEIGHT CONTROL - Slow burning, slow digestibility and the high fibre content assists with fullness and may help slow stomach emptying. This promotes feelings of fullness which can assist with weight control. . Sooo.... how can you eat OATS? Oatmeal/Porridge Overnight Oats Baking Smoothies Oat Flour . Add some protein alongside (milk, eggs, PB, nut butter), some natural sweetness (cinnamon, nutmeg) and you'll be well on your way to a balanced, delicious meal that will keep you full for ages . . . . . . . . . #oats #oatmeal #porridge #highfibre #betaglucan #nutritionspotlight See more

21.01.2022 NO BAKE CHEESECAKE SLICE..... This was using the leftover mixture from my Easter Egg Cheesecake mix! We definitely can't waste perfectly good cheesecake so I made a slice ..... and omg this is an amazing recipe! . No bake, no gelatine and super light (more of a well set mousse than a traditional heavy cheesecake). Recipe is from @sallysbakeblog and I made it #lactosefree using LF Philadelphia cream cheese . Full sugar, full fat and full delicious...... the perfect ...proper treat food - I'll definitely be bringing this one out for dessert the next time we entertain . . . . . . . . #dessert #dessertfood #dessertrecipe #treatfood #lactosefreecheesecake #lactosefreedessert See more

21.01.2022 SPOTLIGHT ON FOOD NAMES ..... Something a little bit different today for some fun . I've noticed while travelling - and then moreso since being on Instagram that there are SO MANY foods that have different names in different countries ..... the amount of times I've had to google a weird ingredient, only to have it be something super normal . There's ALOT more differences - especially in sweets..... like Australia calls Coke etc 'soft drink' but it's 'soda' in the US. ... . What other ones can you think of? I'll share them in my stories . . . . . . . #differentfoods #fooddifferences #travel #worldfood #australia #uk #usa See more

21.01.2022 KEEP IT SIMPLE ..... I am absolutely running on empty at the moment - things were meant to chill out for me a little..... but then they didn't ..... then add a little snap lockdown, mandatory masks and a cancelled family visit and it's been alot! . So my motivation for fancy beautiful meals just honestly hasn't been there! And that's totally okay (honestly it's nice to have a break from photographing my food every now and then ) . So most of my meals have looked li...ke like - easy, throw together, fresh and delicious salads. This one had airfried salt and pepper squid for a bit of extra YUM!! . Don't worry - I've got some delish Easter inspiration coming your way over the next few days..... ...... Stay tuned . . . . . . . . . . #salad #salads #saltandpepper #squid #lemonpepper #philipsairfryer See more

19.01.2022 EASTER TREATS ...... I'm definitely a 'treats in moderation' kind of nutritionist .... No one is going to give up chocolate forever, and restricting sweets over Easter is probably unrealistic.... so I'm all for learning moderation and practising the skills of having SOME..... but not ALL .... and then moving in into next week with full gusto and no guilt . These cheesecake Easter eggs are absolute perfection! The PERFECT Easter treat for your holiday weekend . The no...-bake cheesecake recipe is from @sallysbakeblog, and is more a light and fluffy cheesecake mousse! Bake free, egg free and gelatine free. It's simple, light and absolutely delicious! . Add the mix to your Easter egg, refrigerate for 8hrs+ and decorate to your liking...... amaaaazing . Happy Easter All I truly hope you have a wonderful weekend . . . . . . . . . . . #happyeaster #eastereggs #easter #easterweekend #easteregghunt #cheesecake See more

17.01.2022 DEEELICIOUS ...... So just a pure foodie appreciation post for tonight. . This is Braised Chicken in Coconut Milk..... I got the recipe from @emilyscooking_ but adapted from a full chicken to 2x Chicken Maryland pieces as we are a 2 person household . This recipe is THAT good - If you like Asian cuisine..... this one is for you perfect balance of flavours, the right amount of spice (and all natural ingredients )...... Will definitely be making this one again ... . . . . . . . #thaifood #thaichicken #braisedchicken #chickencurry #spicyfood #asiancuisine See more

17.01.2022 VEGGIE GOODNESS BOWL ..... The absolute best part about making a meal prep..... is the bowl of goodness that I get for lunch that day . This was an absolutely perfect bowl of vegetarian deliciousness....On a bed of mixed lettuce..... @yumisdips Falafel Garlic roasted red potato, sweet potato, carrot and asparagus ... Steamed cauliflower and Brussels sprouts European style red cabbage Avocado . Filling, nutritious...... and delicious . . . . . . . . . #goodnessbowl #nourishbowl #buddhabowl #vegetarian #plantbased #wholefoodsplantbased See more

17.01.2022 SPICY FOOD ..... So around 10yrs ago we first went overseas... we picked Thailand (as alot of Australian's do ) and off we trotted as little 20yr olds having barely even tried Thai food before . . The first night in Phuket we went down to this amazing little hole in the wall restaurant right on the beach behind our hotel. It was lovely and local and even came with the Thai granny out the back hand washing all the dishes.... . I thought I'd try a Thai Green Curry.... he... asked me how much spice? I said tiny tiny little bit ..... Needless to say a tiny bit of spice in Thailand is not a tiny bit of spice in Australia and the curry literally almost blew my head off . Since then, I've travelled alot of Asia and I've absolutely fallen in loooove with the SE Asian cuisine and with spicy food in general! We normally have a curry a week (like this delish Thai Red Curry ) - and then at least one stirfry or noodle dish! It's just so fresh and delicious . I find spice is so polarising though! You either love it or hate it .... Are you team SPICY? . . . . . . . . #thairedcurry #currylover #chickencurry #currychicken #spicy #spicyfood See more

17.01.2022 MARINATED MEAL PREP ..... Homemade Peri Peri Chicken! Served with brown rice, black beans and veggies - I'm super excited for lunchtime . Peri Peri Marinade - 1 Lemon Juiced - 2 crushed Garlic Cloves... - 2 tsp minced Ginger - 1/2 tsp Paprika - Chopped Parsley - Chilli Flakes . Leave your chicken to marinate for an hour or so and then just cook it in the pan - sooo delicious .... really tangy and with a good hit of spice (control the chilli hit to your own taste ) . This prep is an absolute winner! Quick and easy, reheats beautifully.... and if you're not into prep.... just make it for dinner.... it's worth it . . . . . . . . #periperi #periperichicken #mealprep #mealprepideas #newrecipe #recipeoftheday See more

16.01.2022 EATING OUT ...... I had the most delicious brunch out today and thought I'd share a few hints and tips about eating out (particularly for breakfast and brunch). . . If it's an every now and then occasion..... go for your life - choose what you enjoy and simply just live your life. However..... if you're eating out a few times a week and want to enjoy restaurant meals and still stay on track with your health and weight loss goals then keep reading .... . Vegan/Vegetarian Meals - Meat eaters often avoid the veg option on menus out of habit..... or thinking it won't be as good! But the vegan or vegetarian option on the menu is often the most delicious and generally has the most veggies and freshness. This meal I had today was vegan (until I added the halloumi ) and it was THAT good. . . Bread - Absolutely nothing wrong with bread ..... but skipping the toast is an easy way to reduce your calories in a restaurant breakfast without missing out on the good stuff. . . Drinks - Be mindful of your choice if drink.... Iced coffees, frappes, smoothies, milkshakes etc can often have the same calories as your whole meal. . . Sauces - Order your sauce on the side (particularly creamy sauces like Hollandaise). You will find you will eat ALOT less of it when your food isn't drenched in it . . 80% Rule - Eat until you're 80% full. Restaurant meals are huuuge! Generally we don't need that much food. Don't feel bad about not finishing your meal (take it home- have your leftovers as a snack ). . . Annnd...... enjoy it (the most important part of any meal out ) . . . . . . . . #eatingout #brunch #breakfasttime #vegetarianbreakfast #vegetarianbrunch See more

15.01.2022 SENSIBLE SNACKING - I hear from alot of ladies who are either struggling with hunger, eating the whole house as soon as they get home from work or are struggling to shift their unwanted weight when they believe they are doing everything 'right'. . Alot of the time the issue is down to snacks! . Now I LOVE snacks I'm a grazer - I'm never going to be a 3 meals a day no snacks kind of girl. Snack me up buttercup But we need to snack SENSIBLY! ... . When we think of snacks we often automatically go to the pre-packaged variety ...... muesli/nut bars, chips/crackers etc..... and while these foods absolutely have their place. A good snack is one that's going to keep you full and nourished until your next meal - not hunting around for another snack 20mins later . Keeping you full doesn't necessarily mean BIGGER snacks..... it does mean a more BALANCED snack.... For example my corn thins today! (Avocado with light cheese + Cottage cheese and tomato with basil) Calorically perfect snack size (~200cals) but with a decent serve of protein in the cottage cheese, some good fats in the avocado and 20% of my daily Fibre in the corn thins - these will absolutely keep me full until dinner . So if you're struggling with your food a little - ramp up your snack game! I promise it doesn't take as long as you think! Make sure your snacks have protein, good fats and carbohydrates and enjoy . What's your favourite balanced snack? . . . . . . . . #cornthins #snacks #snackfood #snacking #balancedsnack #corn See more

12.01.2022 VEGGIE MEAL PREP! ...... All the veggies..... and falafel.... because yum . In my question box in my stories the other day I got asked for more plant based meals (and a vegetarian series is 100% on it's way!) - but we can all eat more plants.... so why not start right now . @yumisdips Falafel + Brown rice + Roast white/sweet potatoes + sweet red cabbage + pumpkin, cauliflower, mushrooms + Brussels sprouts! ... . So much delicious plant based goodness! How many plant based meals per week do you regularly eat? . . . . . . . #plantbased #vegetarian #falafel #wholefoodsplantbased #wfpb #wfpbdiet See more

12.01.2022 LEST WE FORGET .... ANZAC Day is a day of rememberence observed in Australia and New Zealand on 25th April each year. . It falls on the anniversary of the AUS/NZ landing at Gallipoli, but now serves to commemorate and honour all service men and women who have served in all wars and conflicts. (Similar to Veterens Day) . For Australians, ANZAC Day often includes a dawn service, commemorative marches, games of 2up (which is illegal every other day) and of course..... ANZAC ...BISCUITS . . It's said that ANZAC biscuits were sent to men at war, because the ingredients didn't spoil easily and they can last for weeks and still be delicious! Mine definitely won't last weeks - but they are such a staple in Aussie households for ANZAC Day. . Recipe 1 cup Plain Flour 1 cup Rolled Oats 1 cup Dessicated Coconut 3/4 cup Caster Sugar 150g Unsalted Butter 4TBS Golden Syrup (or 3tbs Honey + 1tbs Treacle) 1TSP Bicarb Soda . 1. Preheat oven to 180 and line your biscuit tray with baking paper 2. Mix your dry ingredients together (except the bicarb soda) 3. Place butter and syrups in a pan on medium/high heat and stir until butter is melted 4. Add baking soda, stir to combine (will fizz) and remove from heat 5. Add to dry goods and mix until just combined 6. Form small balls on your baking tray and flatten slightly with the back of a spoon. (Space them apart well.... they will spread!) 7. Bake for 12mins for crispy edges and chewy centres . . . . . . . #anzacday #anzacbiscuits #anzacday2021 #anzacrecipe #biscuits #biscuitrecipe See more

11.01.2022 SCALE WEIGHT .... The number on the scale can cause all sorts of emotions... but soooo much can affect your scale weight; eating, drinking, urinating, bowel movements.... plus LOTS more . . I have attached a scale weight graph showing 4 weeks of daily weighing to show how much the scale can fluctuate - blue line shows the maintenance trend (pretty steady), while the white shows daily weights. . INFLUENCES? ... . CARBOHYDRATES - 1g of carbs brings 3g water (this is why people often lose alot in the first week of a low carb/keto diet - alot of it is water weight - and often goes right back on when they reintroduce carbs ) . SODIUM - More salt = More Water = Higher Scale Weight . MENSTRUAL CYCLE - The big one for ladies! The few days leading up to your period can increase the scale by alot (up to a few kgs!). Totally normal - but definitely something to be aware of . STRESS - Dieting, exercise and even sleep deprivation can stress the body out and cause you to hold a little more water. Try to reduce your life stress as much as you can - self care meditate, journal.... Relax! . ALCOHOL - Dehydrates you - causes a scale decrease..... but the high volume, high carbohydrate and sodium +++ meals that often accompany a big night can make the scale significantly shoot up! Be very mindful of rehydrating . MEAL TIMING - If your regularly eat dinner at 6pm but last night didn't get to eat till 10pm.... you'll probably find a scale increase. Your body is still digesting the food. . 95% of ladies come to me wanting to see weight/fat loss - and that's absolutely not a problem. Using the scale as a measure of progress is also ok (my clients are 50/50)....... just don't make it your ONLY measure of progress Take photos, take measurements, take note of how your clothes fit..... but most importantly think about how you FEEL . . I often ask my clients how their life will change or get better once they reach XYZ goal weight? I've never yet had anyone be able to answer . . An exact weight number will never be the solution - health goes FAR beyond the number how GOOD you feel is definitely number one . . . . . . . See more

10.01.2022 IT'S ME .... So there are alot of lovely new followers around and I haven't introduced myself for a long while! So here I am . I'm Klara, 30..... Nutritionist ..... Live in the beautiful Sunshine Coast, QLD, Australia . I have dual degrees in psychology and human nutrition and am super passionate about making healthy food easy and accessible for everyone ... . I run an online 12 week program, focussed on nutrition education and sustainable healthy eating I've helped lots of lovely ladies change their life both through weight loss and simply changing ingrained habits to leave fad diets and yoyo dieting behind forever . Personally - I have a wonderful husband , super spoilt cat , and in my spare time I love food (obviously ), books, travel and outdoor adventures (hiking, beach days etc!). . I looove to travel and set myself a goal of 30 countries before 30 (which we did by 28 ) - luckily.... because I would have been pretty disappointed if a global pandemic ruined my plans .... Next trip is GREECE (hopefully not too far away ) . So that's me .... welcome to klarahamiltonnutrition if you ever have a question, or there's anything you want to know.... I'll pop a question box in my stories - or simply leave a comment . . . . . . . . #aboutme #humannutrition #psychology #me #introduction #klarahamiltonnutrition See more

08.01.2022 I currently have a few spaces in my 12WK Healthy Lifestyle Program I'll give you the knowledge, the support and the accountability to reach your goals. Check out www.klarahamiltonnutrition.com for more information.

06.01.2022 MEAT + 3 VEG ..... Well it's more like 5 veg.... and mash potato.... and amaaazing Asian style Turkey rissoles with onion, spring onion, zucchini, carrot + peas in them as well..... so it's almost a Vegetable dish (I'll pop the rissole recipe in my stories ) . Adding extra veggies to your diet is one of the easiest ways to FEEL better Not to mention the extra volume you can eat - this makes your meals seem so much bigger; allowing you to tuck into a big plate of food... (even when your goal is weight loss ). . I always aim to make veg even more delicious - so adding them into something chopped small, or sauteeing my asparagus with extra virgin olive oil and salt.... or blanching the brocollini because that's how it tastes the best Make them delicious, cook them how you like and ENJOY them. Make them the part of your meal you actually look forward to . You'll improve your digestive health (regularity, bloating etc), have more energy, assist with weight loss/maintenance and ultimately just feel AMAZING . . . . . . . . . #vegetables #veggieserves #turkeyrissoles #asianstyle #rissoles #naturalfood See more

06.01.2022 MOST AWKWARD HUMAN ....... I made the resolution that I would be more present on my page this year ..... but I am the most awkward human ever the whole social media lifestyle will probably never be for me I'm definitely better at the food . . Days off at the beach however.... 100% for me! 31 degree days, ocean at about 27degrees...... PERFECTION .... . . . . . . #mooloolababeach #sunshinecoast #beachweekend #weekendoff #vitamind #sunsafety See more

06.01.2022 THE DREAM ...... I think we can all be guilty of this one! The 'hustle culture' that is so prevalent these days basically drums it into us that we always need to be better! Always need to be striving for the next big thing - and if we aren't moving forwards then we are moving backwards! . But what happens in life during this hustle? Are we truly stopping to appreciate the day to day? Are we valuing how far we have come and how amazing that is? Are we fitting into every... single day something that we really enjoy? Are we taking time out just to BE?. . It's been harder this past year for sure - alot of our favourite activities have been taken away (travel ) but we can still make time for ourselves.... and we absolutely SHOULD! . So that's my reminder for you on this Easter Weekend. Whether you have 1 day off or 4..... take some time..... do something just for YOU.... spark joy in your own life and step away from the long term goals (even if it's just for an hour ). Appreciate where you are right NOW and simply enjoy the ride . You deserve it . . . . . . . . . . #bigdreams #dreams #hustle #hustleculture #selfcare #goodfriday See more

05.01.2022 Welcome.... I'm Klara.... Sunshine Coast local, degree certified nutritionist and passionate advocate for sustainable food, health and lifestyle changes that allow you to live your best life restrictive diets good food/bad food mentality education on 'why' it's important to eat well and fuel your body ... science and evidence based information holistic approach - food & lifestyle ... it's all important I have degrees in both science (psychology) and nutrition so have a great understanding not only of how food plays such an important role - but also how valuable mind and mood is in the process. I run consults in the Sunshine Coast, QLD and online - so feel free to DM me for more information

05.01.2022 HAPPY EASTER ..... I hope you all have a wonderful day - Spend time with your people, do things that you enjoy.... eat, drink and be festive . I'm going to give you a few tips on how to enjoy your Easter without compromising on your goals..... or missing out . You can absolutely enjoy all the wonderful food and drink that makes Easter so much fun..... but in moderation. You can have a little of everything - but you don't need to eat it ALL. Go halves with your par...tner, or your sister.... and enjoy a bit of everything . Just because you have had XYZ Easter food does not mean you have 'stuffed up', 'fallen off the wagon' or 'had a bad day'..... it doesn't mean you continue to eat everything in sight because you may as well . Every meal is a new opportunity to make a good food decision..... so simply enjoy it.... and move on .... plan in a salad or some veggies later (and enjoy that too ). . Water!..... Easter is full of fattier, saltier, higher sugar food and (generally) more alcohol than we normally consume... so be mindful of keeping up your water intake. Keep hydrated! . Don't let Easter become a fortnight.... or a month. It's a weekend We will probably all have leftover chocolate.... but get back to your normal healthy meals. . Remember, our health isn't influenced by the occasions.... it isn't the 4 days of Easter, or our birthday, or Christmas..... it's what we do consistently EVERY single day that makes the biggest difference . Happy Easter See more

03.01.2022 MEXI MEAL PREP - The simple ones are always the best! Mexican food reheats so well (often it's even better than fresh ) . This is simply @sunrice Brown Rice + Quinoa Poached Chicken - shredded and mixed with packet taco seasoning and @edgellau Mexican Bean Mix. ... Red Onion, Capsicum, Corn and Coriander sauteed in the pan with some fresh Cherry Tomatoes on top . I normally take some fresh avocado on the day - and this is just a super quick, super simple but super delicious mexi meal prep . . . . . . . . #mealprep #mealprepping #mealprepideas #mexicanmealprep #mexicanfood #healthylunch See more

01.01.2022 ALWAYS A RAINBOW ... Sometimes, just like everyone else - I honestly can't be bothered cooking.... (I'd love to snap my fingers and just have dinner on the table ). . But even in the quickest, most throw together meals.... I always have one non-negotiable.....Lots of different colours on my plate..... ALWAYS! A rainbow of delicious veg!. Not only is this pleasing to look at (which honestly makes it taste better) - but all those veggies are serving your body (and... your gut health - your gut LOVES diversity). . So if your plate of food is looking a bit beige..... rainbow it up with some veg it will look better, taste better and you'll be serving your body absolutely what it's looking for . This random creation was Cajun Chicken Breast with chorizo, sweet potato and a warm corn salsa (onion, capsicum + corn) + fresh avocado and lime. Such a throw together meal - so delicious . . . . . . . . . #cajunchicken #chorizo #cornsalsa #rainbowfood #eattherainbow #plantdiversity See more