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25.01.2022 Thermic effect of food TEF is the amount of energy needed to digest food. It accounts for about 10-15% of an individual’s energy requirements. The rest of their energy requirements are dependent on how active they are in both intentional exercise, known as activity thermogenesis, and NEAT activities ... #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #personalisednutrition #foodintolerance #dnatesting #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom See more

25.01.2022 What is BMR? Basal Metabolic Rate BMR/RMR is the energy requirement of the body without any activity. BMR/RMR accounts for approximately 60-70% of an individual’s total daily energy requirements.... #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #personalisednutrition #foodintolerance #dnatesting #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom See more

25.01.2022 Filling meal replacement smoothie perfect for breakfast or lunch. Or post workout #highprotein #filling #nutritionst #highprotein #highproteinmeals

25.01.2022 Are oats on your menu? Which type are you enjoying? Oats are a popular pre-exercise energy source and commonly mixed into protein shakes to add slow-release (low GI) carbohydrates to fuel exercise. Oats are also slightly higher in protein than other grains and contain fibre and vitamins/minerals.... Oats are available in three formats (steel-cut oats, rolled oats and quick oats). Steel-cut and rolled oats are low GI and higher in fibre and best consumed as part of a pre-exercise meal 2-3 hours before exercise. Quick oats, which are the most processed type, are intermediate GI and can be consumed closer to exercise. @anytimefitnesswarragul @anytimefitnesstraralgon #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

24.01.2022 Goal setting!!! Goal setting is incredibly important because it provides you with a sense of direction, motivation, and clear focus, while forming new healthy habits. make sure your goals are: Specific... Measurable Attainable Relevant Time-Based An ExampleOver the next 10 weeks I will exercise 30 minutes every morning before the kids wake up #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

24.01.2022 How to boost your NEAT! There are a number of ways NEAT can be incorporated into life. This can be done at work, at home, and at school. Some examples include: Standing at a desk instead of sitting at work... Using a stability ball in lieu of, or in addition to, a chair Using the stairs instead of the elevator at work Making it a habit to regularly stretch, even for just 5 minutes a couple of times per day. According to the National Academy of Sports Medicine, a 65kg client can expect to burn approximately 102 calories (426 kilojoules) an hour while sitting at work. If that client stood while working, they would burn 174 calories (728 kilojoules).11 An extra 102 calories (426 kilojoules) might not seem like a lot, but it can add up over the course of a week/months/years. Another example could include finding small ways to move while waiting in line or sitting while stuck in traffic. It may not burn as many calories/kilojoules when compared to jogging, but even tapping feet or bobbing the head helps increase NEAT. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #personalisednutrition #foodintolerance #dnatesting #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom See more

23.01.2022 Micronutrients are inclusive of all vitamins and minerals, and, as the name suggests, are required in smaller quantities than macronutrients. Micronutrients play an extremely important role in the body and are responsible for a multitude of physiological processes, including but not limited to Digestion Cellular activity Hormone production Immunity and... Thermoregulation. Inadequate vitamin and mineral intake results in poor health and will subsequently increase the risk of ill health and disease onset. While some deficiencies can be identified easily (e.g. muscle catabolism secondary to dietary protein inadequacy), most require a pathology sample to diagnose (e.g. diabetes is diagnosed through blood glucose readings). It is vital to gain a thorough understanding of an individuals nutritional status as opposed to making assumptions based on their visual appearance. This is why we can't focus on Macros alone, as we may be missing out on vital micronutrients, just because something fits our macro allowances. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

23.01.2022 Kickstart your 2021 for free! Head to my bio and join my facebook group for tips and motivation to get your 2021 started for your best year yet. Completely free and a chance to win a 4 week coaching package with me... Media Source: https://unsplash.com/photos/W9OKrxBqiZA Photo by Brooke Lark on Unsplash #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder2k #discoverunder5k #smallbusiness #gippslandian See more

22.01.2022 Where is my energy coming from? One gram of protein provides 16.7kJ/4cal One gram of fat provides 37.7kJ/9cal One gram of carbohydrates provides 16.7kJ/4cal... One gram of alcohol provides 29.3kJ/7cal #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

22.01.2022 Your age matters This is why cookie cutter plans dont work! You will have different micronutrients needs depending on where you are across the lifespan! You also likely will have different energy needs throughout your lifespan! Our metabolism changes, our activity changes and our lifestyle changes.... Do you need some help making sure you are getting everything you need? Book a discovery call in my bio today #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #cardiovascular #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish See more

22.01.2022 Reverse Dieting - Part 3 SLOW RETURN TO MAINTENANCE ENERGY REQUIREMENTS A slow return to maintenance energy intake may be desirable for an individual who has been in a deep and sustained energy deficit. It may also be desirable for individuals with very low body fat percentages who are concerned about losing their physique, as it will enable them to return to normal eating while giving them confidence that they will not gain fat mass quickly. ... A slow return to maintenance energy intake is completely individual and would need to be designed with client input. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #personalisednutrition #foodintolerance #dnatesting #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom See more

20.01.2022 Do you find yourself snacking after starting the day with a fruit smoothie or protein shake? Not building your shake to meet your meal replacement needs can often lead you to: Not feeling full Eating too many calories from snacking Not hitting your micronutrient needs... Struggling to lose fat by not getting enough calories and putting your body into fight or flight mode What happens when you get your meal replacement shake right? Less cravings Feel fuller for longer Better exercise perfomance and recovery Hits your protein needs Hits your fibre needs All of the above can lead to improved fat loss and overall better health. Do I need to use shakes? Shorts answer is no! If you have time to create balanced meals for breakfast or for snacks, then absolutely not Why shakes? Quick and easy Can be consumed on the go Liquid can give your gut a break Great post workout for a protein hit How to build Aim for 15-20g per protein at least (this can come from a protein powder, 30g of oats, chia seeds and a soy or dairy milk) Aim for a hit of fibre (this could be in the form of a banana, berries, psyllium husks (start small, 1/4 teaspoon) Micronutrient needs (something green like kale or spinach) and a fruit such as berries, banana or mango My go to 250 coconut or soy milk (dairy is great too, i just can't have it) 1/2 cup baby spinach 1 banana 30g oats 1/2 teaspoon psyllium husks 1 tsp chia seeds 2 drops peppermint oil 1 serving of my chocolate protein powder which includes added fibre (currently using Raw Paleo Protein from Drouin Health Barn) What are yours? if you share on the socials and tag me! @anytimefitnesswarragul @anytimefitnesstraralgon @revive_fitness_studio #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder2k #discoverunder5k #smallbusiness #gippslandian See more

19.01.2022 ONE OFF DAY HAPPENS....WE ALL HAVE BAD DAYS. HOWEVER, A SECOND BAD DAY IS A CHOICE. ... #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

19.01.2022 Some facts on what people will try and "Sell" to you! *Things like juice cleanses and supplements can't detox you, that is what your liver and kidneys are for! You can support your liver and kidneys though by eating well and drinking water. *Juice cleanses can however help give your gut a break and may help with improving gut health but really no different to a smoothie or other easy to digest foods.... *The alkaline diet isn't really a thing, we cannot change the pH of our blood, and if we did change it too much, we would die. sorry! however eating alkaline foods can be good for our digestive system *Superfood is marketing and not scientific. While I do agree there are foods out there that have wonderful nutrient density (lots of good stuff per gram of food), that also doesn't make other food not worthy of our attention. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder2k #discoverunder5k #smallbusiness #gippslandian See more

19.01.2022 Getting to know sweet potatoes! Depending on how they are cooked, sweet potatoes can be high or low GI. Oven baking removes moisture from the potato, which concentrates its starch content, making them high GI and better suited as a pre-exercise snack (e.g. such as chips). ... Boiling sweet potatoes retains moisture, making them low GI and suited to a pre-exercise or post-exercise meal. Adjusting the cooking method makes sweet potato more versatile and useful for both pre and post-exercise nutrition. How do you cook your sweet potataoes? #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

18.01.2022 There are so many benefits to planning our your meals in advance and/or preparing them in advance It can save money as you only buy what you need It can save time and stress. Less decisions to make on a daily basis and if you prep on a weekend everything is ready to go on busy week days... Weight management, due to portion control, ingredient control and less likely to stop for less healthy fast food options Less food waste More nutrients, as meals can be well thought out to help you achieve your health and exercise goals Struggling to get started? I offer personalised meal plans! Thats right based on your needs! No cookie cutter approach here. Book your free chat today! #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

17.01.2022 It can be easy Adding nutritious foods doesnt have to be hard. The recipes dont have to be intense and have millions of ingredients. Start with: 2 serves of fruits a day (a banana and an apple)... 5 serves of veggies a day (2 cups salad at lunch and 3 cups mix veg at night) Healthy proteins at each meal (eggs, lean meat, Greek yogurt, lentils, beans) #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

17.01.2022 Interesting to note: Protein intake above 2.2g/kg/day does not necessarily provide further benefits for muscle recovery or muscle growth. However, intakes of approximately 3.0g/kg have shown benefit for well-trained athlete/people looking to reduce body fat.... It is always a combination of all the macronutrients, and your training program. Do you know what the best training program is for muscle build and fat loss? #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

16.01.2022 Side effects of diets Yes thats right, we often don't think of these when undertaking the next "juice fast", "keto challenge" or whatever it may be. - They can slow your metabolism if not done correctly... - It can lead to overeating and binging and it has nothing to do with your willpower and all to do with brain chemistry and your brain wanting you to eat to keep you alive. - Makes you lose trust with yourself to eat mindfully and be in touch with your own hunger levels Please be mindful the next time you want to do something to look like someone else as we are all very different. Please seek nutritional advice from qualified professionals :) #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder2k #discoverunder5k #smallbusiness #gippslandian See more

15.01.2022 How can a meal plan improve your health? promote healthy hair, skin & nails efficient would healing maintained energy production and fat burn... support immune health maintain cholesterol and blood glucose reduce likelihood for free radical damage strength and health of bones muscle maintenance and growth stress reduction for the body brain health adequate hydration and waste excretion healthy sperm and eggs I am currently taking on meal planning clients. Hit up my inbox today #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

15.01.2022 Why protein timing matters.. The timing of protein ingestion is important to ensure a pool of readily available amino acids for muscle protein synthesis during and after training. Inadequate protein intake may result in longer recovery times, slower progress, anaemia and overall fatigue. ... Protein ingestion is encouraged within 2 hours post-training to provide the body with the amino acids it requires for recovery. For those who train regularly are also recommended to consume protein in regular doses throughout the day, with 3-4 hour spacing being deemed optimal. This can also assist with satiety and reduce cravings. If your body agrees and you have time, adequately fuel your body for training by enjoying protein as part of a mixed meal 2-3 hours before exercising, or an easily digested protein-containing snack 45- 60 minutes before training to avoid digestive discomfort. This has shown to be effective for both endurance and resistance-trained athletes as it can help reduce muscle fatigue during exercise. However my body struggles with eating before exercise, mostly in the mornings! So this may not be for everyone. For instance, a bodybuilder may benefit from consuming a protein shake 60 minutes before a training session as this may reduce muscular fatigue by providing extra amino acids for immediate use. @anytimefitnesswarragul @anytimefitnesstraralgon #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

15.01.2022 BMI can be deceiving. High muscle mass BMI does not differentiate between fat mass and muscle mass. ... Height BMI provides a calculation for the average height of a human, and this means that those who are unusually tall or unusually short will have thier BMI under or over estimated. Ethnicity Different ethic groups have varying ratios of fat mass. This is why I never look at just the numbers. I want to know you, how you feel, where you want to go. Are you ready? October starts open now. link in bio to book. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

15.01.2022 Merry Christmas! I am so grateful for each and every one of you for following along over this past year. I am wishing you and your family a very merry christmas.... Enjoy all the food today, today is for enjoyment with loved ones. There should be no guilt associated with that. Media Source: https://unsplash.com/photos/JEAhiGcKERc Photo by Jamie Street on Unsplash #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder2k #discoverunder5k #smallbusiness #gippslandian See more

15.01.2022 Overcoming set backs I had been keeping you guys pretty updated through my knee injury. But what I hadn’t fully shared is that I have had a set back every single month this year. Just like many people. I set my goals and intentions for 2021. Not resolutions but goals to achieve things that I want this year. Some of these were running a half marathon, doing more strength work, stretching and improving flexibility. I had very specific goals around these, how often I would do t...hese things, when and where etc. But life doesn’t always let us follow the plan we hope.The first week of January I had a bout of gastro that lasted 6 days, and you know what? It happened again the first week of February! But only for 3 says. The first week of March I strained my LCL ligament in my knee, and in my first match back on Saturday, my opponent ran straight through my bad leg trying to intercept the ball and this has seemingly left me with a strained quad now. To be confirmed when the swelling has come down. Whether or not the quad had occurred with the original injury we don’t know. Anyhow, for each of these things I had to stop exercising for at least a week each time, or extremely modify my workouts. But guess what? My running pace has still increased from the 1st of January, My running distance has increased since the 1st of January, My strength has increased since the 1st of January. I feel like the first time ever in this photo you can see a small amount of arm definition, something I have never had before, My flexibility has improved since the 1st of January. even with set backs happening, consistently getting back into my process when I can, I have still moved ahead overall. Sure when I can start running again (hopefully next week ) my pace may be slower and my distance shorter but I know that by following the process it will come back. If you truly want to achieve something you can regardless of what life throws your way. I tell you what my motivation is even higher to get my running back and get back on the court! We can apply this to anything! Food, exercise, reading, whatever! Be specific with your goals, understand setbacks will happen. You’ve got this.

15.01.2022 The planning starts. Your loved one tells you what they do and dont want. We write it all down so everyone is on the same page and we know his wishes were met. My brother and I realise dad hasnt held his policy long enough to get any assistance with the funeral. Then you again feel guilty for worrying about money at a time like this. You think you are going ok. Until a delayed flight and lost bag cause a panic attack in a completely different state to your support system. T...he what ifs run riot. Note to future self. Never put your car keys in your checked baggage. People tell you to go home, its ok. But you feel like your letting your work down. Even though this pressure is coming from yourself and no one else. You tell yourself it will be ok. Your bag arrives and you drive to the next location. And some dickhead tries to deliberately run you off the road. Unlucky timing. Why does this keep happening to me you think. The panic is back, you are crying but you have to keep driving. Where else would you go? It got too much. A colleague at that point tells me. Change your flight and come home and if you dont Ill get your boss to do it. Sometimes you need people to be honest with you. To tell you you need to take a break. You think youre going ok. But you arent. At times like this is it completely normal to not be ok. Its afl preliminary final night. Your families team has made it...the underdog. No chance of winning really against the strongest team that year. But you hold out hope. Knowing this is what is keeping your loved one going. Could it be the fairytale ending. Preparatory grief my counsellor called it. Grieving for your loved one while they are still with us. It comes when you least expect it. Apparently leading by quite a few goals at quarter time for me was the trigger. Id put my little man down to sleep and sat down and cried, and cried. Literally the entire game. We won! A grand final. It could happen, the fairy tale could happen. As we know it didnt. But it didnt matter. Just making it was all we needed. We knew that Monday it was time for dad to move into the hospital for more care. He didnt want to go while the footy was still on

15.01.2022 Do I need to count macros? Honestly it depends on your goal. Are you trying to lose weight for energy and overall health? ... Then no, you might want an idea of your macros roughly but mostly you want to be able to change your lifestyle without tracking everything you eat. If you have a sports performance goal, your a body builder, or you really just love tracking calories? Then sure it could be beneficial for you! So what about me? - I don't track calories - I don't track macros - I focus on inuitive eating But I am aware of: - my protein needs depending on my level of exercise - ensuring I am getting some good fats - enjoying my carbs #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #cardiovascular #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish See more

14.01.2022 Manganese Essential co-enzyme in healthy metabolism. Required for healthy bone structure and formation ... Where to get it Whole grains, macadamias, hazelnuts, tofu Signs you may be lacking? Sterility Skeletal abnormalities. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #cardiovascular #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish See more

14.01.2022 Health is a journey not a destination. Do you agree? #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum

14.01.2022 SOLD OUT FOR SEPTEMBER!! I have just had one amazing mumma commit to her family and herself take the last spot for a 12 week package start in September! What does that mean?... If you are thinking you want to start my program in October or November book your discovery call today! Link is in the bio. And we can lock you in for a start first week of October. I do still have a few spots for single one offs. But these are now limited also, so hit me up if you are interested in these because they are moving fast If now is the time for you to: - feel lighter - regain energy - ditch the stress - set the best example for your kiddies Then dont delay and book your free chat today

14.01.2022 The importance of protein Humans require protein in regular, moderate quantity to ensure correct bodily function and good health. A diet lacking in a range of proteins can lead to poor health outcomes, including weakness, fatigue, slowed recovery from exercise and muscle wastage. In extreme cases, a significant lack of protein can lead to protein-energy... malnutrition (known as Kwashiorkor); however, this is extremely rare in developed countries. Protein is not only an energy-yielding macronutrient, containing 17kJ (4cal) per gram, but it also has a number of other very important roles in the human body. The primary role of protein relates to the structure, function and regulation of the bodys cells and tissues, which includes: Tissue repair and production (protein synthesis) Hormone production Enzyme production Immune function Energy production. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

12.01.2022 Peanut butter baked oats 50g oats 1 scoop vanilla protein powder 1 egg... 100ml protein plus soy milk 1 tsp baking powder 1 tsp peanut butter 1/4 cup of berries blend all ingredients together except for the peanut butter and berries pour mixture into oven proof dish create a well in the middle and add peanut butter then cover again with oat mixture place berries into surface bake 20-30 minutes at 180. allow to cool and enjoy @anytimefitnesstraralgon @anytimefitnesswarragul #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

12.01.2022 Let go of what you can't control? Do you find your mind constantly ticking over with what if? Don't worry I have been there too! What if this coworker thinks this about me?... What if my friend has a different viewpoint to me? Why does their baby sleep and mine doesn't? The person is going through this, i should be able to fix them! The thing with all of these statements we actually can't control any of these things. We can however control our actions and behaviours and ensure they align with our personal values. Next time you find yourself getting caught up in negative media, watching a fight unravel in the comments of insta or the weather is crappy. Take a minute and remind yourself of what you can control in this moment. You can control how much negative media you consume. You can control what you read and what you watch. You can control appreciating what you do have, a warm house, a roof over your head. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #cardiovascular #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish See more

12.01.2022 Sleep What small things can we do to make sure the sleep we can get is good quality? be consistent when you can, aim for the same bed time and awake time each day, even on weekends. kick the caffeine habit...ok well at least after 3pm... no screens in the bedroom the bed is for sleep and sexy time only There is more to reaching fat loss goals than just exercise and nutrition. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

12.01.2022 My weet bix post from a while back https://www.instagram.com/tv/CB6tyDbFMDD/

12.01.2022 PROTEIN for muscle gain and fat loss!! If you are trying to build lean muscle, lose fat...or both, stay tuned over the next few days for some proteine education! Starting with Protein Quality! Which is affected by:... The composition of amino acids, and The way the animal protein is produced. Protein quality refers to the composition of a protein (i.e. which amino acids it contains). ‘High-quality or complete’ proteins contain all 9 essential amino acids, whereas proteins that contain some but not all essential amino acids are called ‘low quality or incomplete’ proteins. Plant-based proteins are often poor quality/incomplete proteins, and therefore, vegetarian and vegan athletes, gym goers and non-athletes and their Sports Nutrition Advisors (someone like me) need to ensure they are obtaining all 9 essential amino acids. The pairing of various protein sources often allows a complete protein to be formed, such as the combination of rice and pea protein. However, non-animal protein sources are less digestible and therefore less bioavailable than animal protein, it has been suggested that vegan athletes aim for 1.4-2.0g of protein per kg of bodyweight per day. @anytimefitnesswarragul @anytimefitnesstraralgon #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

12.01.2022 As we know it didnt. But it didnt matter. Just making it was all we needed. We knew that Monday it was time for dad to move into the hospital for more care. He didnt want to go while the footy was still on because he didnt want to be interrupted. So we did everything we could to keep him at home as long as possible. The patient transport arrived and was wonderful. They got dad into a chair and got him to take in the sun and the sounds. I travelled with him. When we arriv...ed. The doctors told us we were likely down to days now. What we didnt know was that it would be hours. We all arranged to be there about 11am the next day to spend the day. I wanted to go to work to get some things done in the morning and then was taking off as much time as needed to spend time with dad. I had just got on the train at southern cross. About 9:30am when my phone rang. It was the hospital. We needed to get there now if we were coming. Pretty helpless being on a suburban train when the hospital calls again to let you know he has gone. My brother somewhere on the Monash freeway, and my mums phone wasnt working and I couldnt track her down, ringing everywhere I could think of on her and grans normal ritual for the day. Immediately I start crying and try to contact family to let them know. It feels surreal. Luckily my husband and son met me at Dandenong so I didnt have to travel all the way alone. Its a weird feeling. I felt like we still needed to rush to be there and it was the longest car ride. You keep telling yourself he knew that you were coming thats all he needed. But then you also feel guilty for not being there. But hey we were meant to have days not hours. Well we were still meant to have a couple of months on the original prognosis. Everything else around then is a blur, its planning, telling people and receiving their wishes. Its a strange time. There are people who you always know will be there and they are, there are the people who you expect would be there for you but they arent and then there are the people you never expected to be there and yet they are. What I have learnt this past year is that not everyone has the capacity to be there for you.

12.01.2022 365 days since the cancer diagnosis. 30.8.18 I wrote this one year ago. When I shared it I had quite a few people contact me to share their experience. You know when your dad asks you and your brother to come to the doctor to hear his prognosis things arent going to be good. Although I dont think you ever think its the worst case scenario.... So you take the afternoon off work and head down the freeway. You wait to be called in wondering what you are going to hear. The time comes. You sit in the room. You hear the doctor say metastatic lung cancer and all the words are about comfort and pain relief. You sit there but you feel like youre not really there. Like your watching a movie or something. The question comes up, how long? 2-4 months. It was a shock for all of us. We head home, drop my brother at the train, my dad and uncle home and I head on the 35 minute trip home by myself. In shock I dont think I could really comprehend what I had just heard. Or that I had the fun job of calling my mum to tell her. Other than that, dad didnt want anyone else to know just yet. Big news to keep to yourself for the weekend. Its a funny thing grief. I felt like the process started for me then and there. You try to stay strong and feel guilty when you dont. Because hey you arent the one with cancer. People tend to either cry or throw themselves into things. I do the latter. Go harder at the gym. Try to keep working. Try to keep mumming. Sticking to routine as much as possible. But the grief, sadness and guilt remains. Im at work but am I really here? Im at the gym but am I really going as hard as I could? Im at home being mum and cant be bothered cooking dinner, whats wrong with me? And then again you feel guilty for thinking about you at a time like this. Its Fathers Day. You know its the last one. You try and take your dad out for a day trip. Something he always loved. You realise that day that it will be the last time he will probably be able to leave the house. Just getting into the car is exhausting for him and for us seeing the difficulty he is having is tough. You try and pretend like everything is normal but its not. Continued in comments

12.01.2022 Molybdenum The catalyst for enzymes. Aids the breakdown of certain amino acids.... Where to get it? Lamb liver, peanut butter, parsley (curly), almonds, coconut, cheddar cheese, cream. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #cardiovascular #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish See more

12.01.2022 Are you showing up for your kids? Did you know that 11.2 million Australian adults are struggling with being overweight or obese? This leads to a number of chronic health conditions increasing to such as:... - High blood pressure - High Cholesterol - Diabetes - Cardiovascular Disease Our kids watch everything we do, we are their examples. What do you want your children learning from you? #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #cardiovascular #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish See more

11.01.2022 An apple a day keeps the doctor away Prevention is cheaper than treatment. Improved health leads to ... reduced doctors visits reduced use and reliance on medications reduced hospitalisation #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #cardiovascular #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish

11.01.2022 So what is a health coach? Hey everyone! For those who dont know me. Im Stacey! I am a qualified biochemist, nutritionist and health coach ... But what does that mean? It means I help mums who feel exhausted, overweight and stressed regain their energy, lose weight and ditch the stress for good! But how? I coach using my expert nutrition knowledge from my studies and personal experience as a reformed time poor exhausted mama to bring other time poor mummas simple and easy tips they can implement (and that their families will love) So how will I feel after? If you book with me be prepared to REACH YOUR GOALS - have energy to keep up with the kids - lose those extra kgs - manage stress - easy routine to help your family live their best life Want to know more? Hit the link in my bio to book a discovery call TODAY! Its free, and a chance to see if working together is right for you. What are you waiting for? The time is now mama. Lets go! #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

11.01.2022 Benefits of water improves mood and cognitive function assists with weight management assists in the removal of toxins from the body... helps to regulate bowel motions improves skin complexion reduces and treats headaches helps to regulate body temp improves energy less likely to get UTIs So many benefits and this isnt the whole list! Do you think you drink enough? Do you know how to calculate your needs? #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum

10.01.2022 Dont let the fear of what could happen make nothing happen

10.01.2022 Did you know I can help athletes and sports people too? Calling all netballers, footballers, basketballers, runners and gym goers. As a qualified sports nutritionist I can help you determine nutrition plans for game day to aid in ultimate energy and recovery!... Book a free chat today! See more

10.01.2022 1 minute to better sleep and go... We can’t always control the quantity but we can have some control the quality. @anytimefitnesswarragul ... @anytimefitnesstraralgon @buoyantsea_warragul See more

09.01.2022 What is a diet break? A diet break is simply a break of 1-2 weeks (can be longer) where the client increases their energy intake up to their predicted maintenance caloric requirements. This gives the body a break from being in a caloric deficit and gives the client a psychological break from dieting by providing more ... energy, more variety and more volume in their diet. This can help increase adherence to periods of deficit and reduce the likelihood of binge eating, under-reporting or low mood/energy. A diet break could be incorporated every 8-12 weeks in a diet cycle, provided weight loss has been occurring. It is necessary to recalculate the client’s energy exenditure based on their current weight, not their starting weight Diet breaks can help to keep clients motivated on their long term goal weight, especially if they have a lot to lose. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

09.01.2022 Why I focus on packages with my clients - Habits don't change in a day - One off advice can be overwhelming - Life changes... - It ends up being cheaper - Coaching through blocks, tough weeks and unexpected events helps clients stay on track While I do offer one-off sessions, its my 6 and 12 week packages that really see life-long changes for my clients. This is also why I offer free 30 minute chats. This chat gives us a chance to see if I can help you out, and also for you to see if I am the right person for you. Ready to feel your best for Christmas? September is the time to start! Link in bio to book your free chat! #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #cardiovascular #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish See more

08.01.2022 Did someone say cake for breakfast? Baked oats are where it is at! Have you tried them? Choc strawberry baked oats ... 45g rolled oats 100ml soy milk protein plus 1 scoop choc protein 1 egg 1 tsp baking powder 20g coconut yogurt or Greek yogurt 6 strawberries sliced 1/2 banana 10g peanut butter Preheat oven to 180 degrees celcius In a blender add oats, milk, protein, baking powder, egg and yogurt. Pour mixture into oven proof bowl or ramekin. Push strawberries into the top. Bake 15-20 minutes. Top with your faves! I used banana and peanut butter P 47 C 69 F 18 @anytimefitnesswarragul @anytimefitnesstraralgon #bakedoats #nutrition #highproteinbreakfast #macro #macrofriendly #macronutrients

07.01.2022 This is something that comes up a lot when I have free chats with people. Often these terms are used interchangeably. It is really important to check the credentials of the person giving you advice in a world where so many people are instagram health experts. I am a qualified nutritionist, sports nutritionist & health coach which will be helpful to know as you read the differences:... Dietician: Work in disease preventation AND treatment. They are trained in medical nutrition therapy which means they can "prescribe" diets to treat medical conditions. You would see a dietician if you have a diagnosed condition, such as diabetes, obesity, pregnancy, psoriasis. Dieticians are regulated. You want to find one that is an Accredited Practising Dietician. Private health rebates. Nutritionist: Work in disease prevention. This means they CAN NOT prescribe a an exact diet to treat a medically diagnosed condition. They can help provide nutritionally balanced diets that can impove health outcomes, help identify intolerances, help you lose weight, gain weight, build muscle, meet your nutritional needs, work out calorie needs etc. Can provide supplement plans. Not regulated, so ask your nutritionist what their qualifications are. Or check they are registered with NCA or NSA. Rebates usually only within public system. Sports Nutritionist: Can assist with enhanced sports performance by providing sports nutrition plans, and assistance with strategies not relating to food such as visualisation. Health Coach: Not regulated. Check your health coach is insured at the very least, it is a good idea to check their qualifications around what they are coaching you on too. Usually work through holistic health processes and coach/guide through health changes. Not necssarily evidence based information provided. Naturopath: Not regulated. However there is a voluntary registration the same way there is for nutritionists, so I would recommend checking that out. It is a complimentary medicine. Not necessarily evidence based. Can prescribe "Herbal" supplements. Some Public Health rebates. Most important I believe is seeing the person who works for you, who you gel with :)

07.01.2022 https://www.instagram.com/tv/CB6tyDbFMDD/

07.01.2022 We dont always know what other people are going through and its easier to assume they just dont care rather than thinking maybe this is a trigger for them, maybe they are going through something themselves or maybe they just dont know what to say or dont want to bother you. And you know what? That is ok. The people who are the problem are the people who tell you what you have done isnt enough or the right way. The people who tell you how you should grieve, the people w...ho judge you for being open about your grief or judge you for not talking about it at all. The people who tell you you need to do more. They are the people you need to distance yourself from. Because when you go through a tough time, the last thing you need is someone tearing you down when you are just learning to pick yourself up again. Remember everyone is fighting a battle you know nothing about. There is no right or wrong way to grieve. There is no timeframe. There is no script to follow and that is ok. I decided to write this with RUOK day on the horizon, with the timing today. You dont have to be ok all the time, talk to your friends, family or a counsellor, its amazing how much it can help

05.01.2022 Whats NEAT? Non-exercise activity thermogenesis. NEAT is any activity that is not planned exercise (such as fidgeting, walking, standing up, carrying something etc). This can account for as little as 10% of energy expenditure... in the very sedentary and up to 50% in very active individuals. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #personalisednutrition #foodintolerance #dnatesting #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom See more

05.01.2022 1 year ago today I made a huge change. I walked away from my corporate career. It was Christmas Eve last year that I resigned. While I didn’t know I was walking towards the wonderful blossoming of my own business. What I did know I was walking towards was more time with my family, less stress, and more happiness.... Don’t get me wrong it was a difficult decision to walk away from the level of work and effort I had put into that job. It had been a battle to say the least. It had taken its toll on all of us at times with the travelling I was needing to do. On reflection it has been the best decision because now I am doing something I truely love and spending more time with those who matter most to me. Trusting the process and that everything will work out is something I have often done. When I was younger I changed jobs frequently if they didn’t meet my values and serve my needs. People often made fun of me. But I knew I didn’t want to spend majority of my time in a place that I didn’t feel like I would be growing. All the things I learnt from my jobs along the way have taught me so much appreciation for now having my own business, and the opportunity I have had to help over 30 people this year with their nutrition and health while also getting to be with my babies most of the time

05.01.2022 Are you a meal planner or a meal prepper? Either way it doesn’t matter! It just matters that you are PREPARED! how to be prepared?... *write down what you plan to eat for your meals each week *have some healthy snacks ready for when a craving strikes *consider what you will do the days that you will have busy nights or work days? Can you prepare a salad, or buy a hot chook and mixed salad from the supermarket *fruit platter at your work desk? *protein powder ready to go rather than skipping breakfast @anytimefitnesswarragul @anytimefitnesstraralgon #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder2k #discoverunder5k #smallbusiness #gippslandian See more

05.01.2022 We want our children to be the best versions of themselves...which is why we need to be the best version of ourself. Do you think you are currently feeling the best you possibly can? If your answer was anything other than yes. Hit up my bio and book a free chat. Theres no commitment, and whats the best that can happen?... We talk for 30 minutes about your goals in life and how you can reach them. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum

03.01.2022 Alcohol! Alcohol is considered a macronutritent! Why? It yields energy! Quite a bit really, 7 calories per gram. So those drinks can really add up if you are going for a fat loss goal!... Particularly if you are drinking alcohol mixed with soft drink. Alcohol is also considered toxic to our body, so we process it first and it can leave food sitting in our tummy undigested. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

03.01.2022 Comparing yourself to others as a guide to live life is a sure way to discontent. Instead, follow your values and beliefs. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum

03.01.2022 I used to think I would be happy when... do you catch yourself doing that to? I am sure I also have such a long way to go too. Happiness doesn't just happen. It is living in alignment with your goals and values. I used to think happiness was a series of milestones that I would complete throughout life.... - Buy a house - Get engaged - Get Married - Build a house - Lead a team in a big corporate - Earn the $$, company car, all the frills But it didn't make me happy, it was never going to. I didn't know how to be grateful, how to love myself, I didn't live to my values. We made changes - We sold our house - We sold most of our stuff - we never used it anyways - I quit my job - money doesn't make you happy (but yes you do need money in order to feel safe, I'm not saying it doesn't matter at all) What did these changes lead to - Time for gratitude - Time with family - Less stress - 0 debt - More time in nature - Time to experience life - Living a life within my values A huge part of my programs is finding your values and how to live within them. Don't worry I am not going to tell you to sell your house or get rid of all your stuff. But I will get you to question what is actually making you happy! Want to know more? Book a free chat today. Link in my bio. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

03.01.2022 Why does water help with weight loss? Dehydration can often be confused with hunger. Therefore drinking water and maintaining a healthy fluid balance can reduce your likelihood of eating for no reason basically and hence lead to weight loss #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum

03.01.2022 MEAL PLANNING FAIL!!! I recently was told a story by a friend of mine, they had met someone who had been given a meal plan...The meal plan was the same "daily meal plan" 7 days in a row. This leads to a few problems, you are likely missing out on micronutrients, we need to eat a range of colours and types of fruit and vegetables to get everything we need. While I am sure the "macro" component was covered, I worry about micronutrition if you do not see suitaby trained people.... Secondly is meal fatigue, this refers to becoming tired of consuming one type of meal over and over again. A good example of this is a female wanting to lose weight and gain lean muscle, and therefore only consuming baked chicken breast and steamed broccoli. Soon enough, she gets tired of that one meal time and time again, and craves a larger variety of flavours, textures and smells. Making it more likely not being able to change their lifestyle, less likely to stick to a plan, and more likely to binge! So what do my plans look like? Sure meals repeat throughout the week at times, to make life easier, sometimes I will schedule leftovers for lunch for the dinner from the night before. However there will be variety. Across a 4 week plan you will get at least 5-7 options for each main meal and a variety of snacks. These will also take into account your likes and dislikes and allergies. What I also take into acount is the texture and mouthfeel of foods, different flavours, a balance of salty and sweet, temperature and smell. Please Please Please make sure the person you seek nutrition advice is QUALIFIED. Not all PTs, health coaches, trainers etc are qualified in this space, sure they can tell you what has worked for them, but it may not be for you. Head to my bio if you'd like to book a free chat and hear more about how I work. #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian

02.01.2022 How much protein do I need? Two main factors affect how much protein a person who is doing a high exercise load (athletes, those trying to lose weight, or those trying to build muscle) will need to consume in each meal or day: 1. The persons body mass, and ... 2. The persons anabolic requirements for muscle repair/growth. To maximise muscle protein synthesis (or growth), the latest research recommends that endurance athletes aim to consume 1.2-1.4g/kg of bodyweight per day. This requirement increases for resistance-trained athletes to 1.6-2.2g/kg of bodyweight per day. This means that a 70kg athlete should aim for 112-154g protein a day or 28-38g protein per meal if eating 4 meals a day. You may need to track for a day or two to see wehere you sit. What might this look like? A protein shake containing 30g of protein 100g chicken breast (approximately 30g protein) 150g steak (approximately 40g protein) Egg, ham and cheese omelette (approximately 30g protein) @anytimefitnesswarragul @anytimefitnesstraralgon #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #drouin #online #gippsland #drouin #foodintolerance #glutenfree #dairyfree #mumlife #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum #tiredmom #discoverunder10k #discoverunder5k #smallbusiness #gippslandian See more

01.01.2022 How do you want to finish 2020? What would it mean to you to FEEL GOOD IN YOUR BODY? How would it impact your family if being ENERGISED, feeling LIGHTER and CALM become your new normal? IMAGINE feeling in control of your health; and no longer feeling overwhelmed :)... This all came true for me once I had the right tools and strategies in place - and I'm so excited to be sharing some of those secrets to my clients EVERY WEEK. I even give some away for free Go to the link in my bio to joing me FREE facebook group for regular tips. Or if you are ready to take control of your health, book a free chat while you are there :) #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

01.01.2022 How is body fat lost? fat is said to be reduced layer by layer fat doesnt usually disappear from a particular place, it comes off layer by layer over the whole body it also tends to shed from the most recent places it appeared first... #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum

01.01.2022 Berry compote pancakes These babies are packed full of antioxidants, fibre and vitamin c. Save the recipe for your next day off ... 1 cup buckwheat flour 3/4 tsp baking powder 1 tbsp nuttlex or butter 3/4 cup milk- I use soy milk unsweetened 1 scoop of your fave protein powder - optional 1 1/2 cups frozen mixed berries 2 tbsp maple syrup and more to drizzle if you wish. Make sure you get real maple syrup and not a refined one. Using oil of your choice, coat the pan and put on medium heat. Check your pan is in good condition and don’t get distracted like I did and turn around to my pan on fire oops Melt nuttlex in a bowl for 20 seconds in the microwave. Add buckwheat flour Add baking powder Stir while adding milk to texture you like. I prefer mine a little thicker. Pour into pan in your desired sizes. I watch for the small air bubbles to appear on the visible side and once they are spread across the cake I flip just the once. While cooking, add the berries and syrup to a small saucepan over low heat to defrost the berries and melt into the syrup. Serve together and enjoy the nutritional benefits with the amazing taste. @anytimefitnesswarragul @anytimefitnesstraralgon Media Source: https://unsplash.com/photos/a2f9J4U0444 Photo by Yoori Koo on Unsplash See more

01.01.2022 Everyone has a different reason for exercising. But no matter what your goal it can be helped by some super simple nutrition tips. Your body will absorb all protein from a meal, but the amount it uses is demand driven. Protein is essential for muscle repair and growth, and to stop muscle wastage.... The human body cannot store excess protein and therefore it is not turned into fat for use at a later time. Carbohydrates have three key roles in the body, providing immediate fuel supply, stored energy and assisting with digestive health. Dietary fats are required for good health and can assist with feeling fuller for longer, provide energy, stores some vitamins, healthy hair, skin and nails, reduces cardiovascular risk. A common misconception of fat is that it can make you fat and should be avoided, but without sufficient healthy fats in your diet you may experience vitamin deficiency, hormone imbalances, increased hunger, skin problems. If you would like a hand getting your nutrition right for your goals. Book a free chat today! #mum #nutrition #nutritionist #healthcoach #mumnutrition #healthyliving #microbiome #healthygut #wellness #thewellnessco #gippsland #drouin #personalisednutrition #foodintolerance #foodallergy #dnatesting #glutenfree #dairyfree #mumlife #diabetes #mom #detox #nutritiontips #holistic #adrenalfatigue #weightlosstransformation #nourish #tiredmum See more

01.01.2022 Post bike ride/run jam in the car! Ted and I have been loving our rides and runs lately. Kenzie girl gets to tag along in the pram. I have always been a tracker or a measurer. Needing to know how far I ran, at what pace and what my heart rate was. But right now I am not tracking. I am just enjoying an activity with my babies.... Everything was always a competition for me in the past, competing with myself. But now I love listening to my body. Watching my kids learn a healthy lifestyle while having fun and not taking themselves too seriously #mum #fitmum #tiredmum #transformation #typeapersonaliy #runmum

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