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LM Nutrition
Phone: +61 400 877 534
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25.01.2022 After making limoncello the other week, we were left with multiple lemons and no idea what to do with them So I made some Lemon and Yoghurt muffins and they were a hit, if I do say so myself Makes 10... 5 tbsp @cobramestate extra virgin olive oil 1/3 cup sugar 1 chia egg 2/3 cup no fat Greek yoghurt (@chobaniau) Zest and juice one 1.5 large lemons 1/3 cup milk of choice 1/4 cup psyllium husk 1.25 cups self raising flour Method Make your chia egg. Chia eggs are 1 tbsp of chia mixed with 3 tbsp of water and sit for 15 minutes Pre-heat oven at 170c Whisk olive oil and sugar together well for 2-3 minutes Add the chia egg Stir through the greek yoghurt, milk and lemon Add the flour and psyllium husk. Stir through well. Add more milk if texture is still dry Bake for 20-22 minutes, until springy
25.01.2022 Gut issues such as bloating, constipation, diarrhoea, wind, etc are incredibly common in the clients I see Many have eliminated whole food groups such as dairy, gluten, legumes, certain fruits and veg... The list goes on. And all without the guidance of any nutritionist or dietitian. We are at risk of deficiencies and low fibre diets when these strict eliminations occur!... When gut issues are a focus, we always need to look at the diet and lifestyle as a whole first. Specific foods may be to blame, but the first port of call for me would be these suggestions. As always, if symptoms persist, please seek advice from your GP or Nutritionist/Dietitian
24.01.2022 This pumpkin and chickpea curry from @nourish_naturally's ebook is on repeat in my house I add a few extra veggies (cauli and Broc) and I keep the skin on the pumpkin for extra fibre (much to Henry's dismay)
24.01.2022 We've all heard it - in our friendship groups, at work, at the bloody supermarket Somebody talking about the next challenge or diet they're going on It makes you think that maybe you should do one too!... But what you don't realise is that that person has likely done upwards of 10 diets or challenges. They continue to swing between super strict and out of control Rather than embarking on these unsustainable journeys, try making small and achievable changes. Document them as well to see how far you've come! One change per month = 12 changes per year One change per fortnight = 26 changes per year One change per week = 52 changes in the year Slow and steady really does win the race
23.01.2022 With the weather heating up I'm getting excited for salads!! And not the lettuce, cucumber, tomato type salads... the salads that have everything and anything and really leave you satisfied! Today we're having my Mango and Haloumi Salad and using mainly super affordable ingredients from @aldiaustralia! Healthy eating doesn't have to be expensive ... This salad serves 4 and has 200g of haloumi, 1 mango, 1 bunch of broccolini, 1 punnet of cherry tomatoes, 1 cucumber, 1 red capsicum, 2 cups of cooked pasta and a bag of leaves, drizzled with balsamic and olive oil #ALDIValue #ALDIPartner #ALDIHaul #Gifted @ALDIAustralia
23.01.2022 Which oil should you cook with? A question I get asked almost every day I'm seeing clients! Coconut oil was all the rage a few years back. However, saturated fat is 94% of the product. Saturated fat had been strongly link to poor heart health. A recent systematic review has shown coconut oil to significantly increase LDL cholesterol ("bad" cholesterol). ... I still love to make treats and desserts with coconut oil as it really adds a great flavour and holds everything together. But it isn't a health food like it has been marketed to be. Rice bran oil has been marketed to be good to cook at high heats however some studies have shown that prolonged cooking at high heats create trans fats and ends up oxidised which can be unsafe for human consumption. This is also similar for canola and sunflower oils. Extra virgin olive oil is an excellent source of monounsaturated fats which are known to be heart healthy however we have always been taught not to cook with it as it has a low smoke point. Some studies have shown that the smoke point doesn't correlate with a rancid oil and it is actually the safest oil to cook with at high heats. Which is why I always recommend good quality extra virgin olive oil, specifically Australian as the antioxidants can be damaged in transit. What type of oil do you usually use?
23.01.2022 The sun has popped out this Melbourne afternoon So we're enjoying an array of platter snacks and a Chardy from @thehiddenseawine after a big day of clients! When you buy one bottle of The Hidden Sea, they remove the equivalent of 10 plastic bottles from the world's oceans - just an added bonus to their delicious wines #gifted #thehiddensea
22.01.2022 Sourdough discard pancakes from @thescandicook topped with some incredible produce and dairy products from @marinobrosproduce Perfect for a rainy and gloomy Melbourne day
22.01.2022 A workout is SO individual and its purpose should never be to burn off calories A good workout is determined by YOU! Is it simply moving your body, ... getting some sunshine, letting go of your day, breathing deeply, moving with purpose, nailing that form, feeling some endorphins This is why I ditched my heart rate monitor for years. To remove this calorie burning purpose of a workout. And I'm not even going to go into how inaccurate those calorie burns can be anyway. Let's let go and move for ourselves instead Happy Saturday
20.01.2022 Sourdough cinnamon scrolls - perfect for any occasion or none at all
19.01.2022 I've been exceptionally quiet on the insta for a few days now. Enjoying seeing fam and now exploring/destroying the legs up at Mount Buller Pls enjoy this phenomenal platter that @lozfleming1 popped together for the Marino fam chrissie. We did the full blown Italian Christmas full of seafood, lasagne and tiramisu and I was in heaven
18.01.2022 Sugar free biscuits Sugar free chocolate Sugar free ice cream It seems like everything comes sugar free these days... During my dieting and eating disorder period of my life, I used to spend SO much money on these products I've also had many clients come to me eating these products and usually in larger than recommended quantities because they assume they've picked the healthier option! At the end of the day their calorie content is identical so if you're eating the sugar free one for weight loss, it's not helping Some may say that the sugar is so much lower though! However the carbohydrates are pretty much identical... Carbohydrates are broken down into sugars as energy anyway, it may just be another process The issue with these products is that they sell themselves as a health food or healthy alternative, when they're still discretionary food items and should all be eaten in moderation! So pick your favourite damn cookies and just eat one or two and actually enjoy them
18.01.2022 Mindset is everything Even the smallest changes are beneficial when it comes to improving your health, increasing performance, fat loss, recovery, managing health conditions, etc Focusing on these small wins pops a positive spin on things which encourages us to improve of keep trying! ... If we're consistently negative about our progress, it'll seem harder and less enjoyable This is exactly how I work with my clients. After a few months, I will reflect with my clients about all the changes they've made. Because they've been making changes little by little they're often surprised by how far they've come. It's usually "less painful" than they thought. Healthy living and reaching your goals doesn't have to be a negative experience. In fact it should be a positive one
17.01.2022 Nothing like finding your lentil bolognaise stashed at the back of the freezer and having a fresh bag of my favourite pasta from @bivianofresh_mobile_app This is why I ALWAYS bulk cook
17.01.2022 You don't have to have New Year's resolutions But if you do, don't aim for perfection. Aim for progress and focus on your wins along the way
16.01.2022 Ending a trip away at @mansfieldcoffee.merchant with the most incredible smashed avo and batch brew coffee was an absolute highlight
15.01.2022 Another day, another sourdough Really happy I hopped on the sourdough bandwagon last iso. It's fun, delicious and a money saver At the moment I'm baking 2-3 loaves per week using a mix of @thescandicook's method and @veganlovestobake's recipe... Sourdough had a few health benefits as well - it is considered low GI, therefore gives us more sustained energy - may increase the availability of some nutrients such as zinc - may reduce the gluten content to improve digestibility (still unsuitable for coeliacs) - a good source of fibre when choosing wholegrain varieties
15.01.2022 In Australia some food labels and claims are regulated, but many are not I wandered the health food aisle of Coles and Woolies (online) and found all of these labels featuring regularly and prominently on the products. It's no wonder we're so confused by food and nutrition My most hated type of food labels are ones that fear monger. Using claims like "No Nasties" or "Refined Sugar Free" can make you think "Wait do other foods contain nasties/refined sugar that I should worr...y about??" The answer is NO. But the media, Instagram, food companies are telling us we should so we can buy their product The nutritional value of the product lies in the Nutritional Information Panel, potentially ingredients and also your specific goals. None of these above claims make a nutritious food
14.01.2022 Early in the week I always try to prep my veggies ready for however I may want to use them This week I stocked up at @aldiaustralia and roasted up all of my faves for salad bowl lunches. It's an easy way to get variety and not get sick of the same meal, but also save money! I've served my roasted veg up with some tinned legumes and microwave rice. Drizzle with olive oil and lemon juice, how easy ... #ALDIValue #ALDIPartner #ALDIHaul #Gifted @ALDIAustralia
13.01.2022 Happy Saturday!! I'm cooped up on the couch, eating jelly and yoghurt and rewatching Broad City (specifically the so when Abbi gets her wisdoms teeth out hahaah) SO excited for @europeancheeses virtual cheese tasting happening over the next week though! It starts this weekend and goes until the end of next weekend (so I'll obvs be joining in then )... The zoom sessions with @francoisrobincheesemonger are so educational, delicious and legit FUN wow I love cheese and food
13.01.2022 Nutrition is not black or white, just like food isn't good or bad When it comes to individual nutrition recommendations, there are a lot of components that come into play - Goals, previous medical history, symptoms, medications, individual preferences, exercise (type, intensity, duration, frequency) and more That's why I'm always saying "It depends" and I generally won't give out detailed nutrition advice outside of a consult. Or if I do give advice, I might say "You could ...try such and such but it's hard to know" Personally, I don't mind talking about food and nutrition in a social setting. However there is so much more to me than being a Dietitian and it can get a bit tiresome when you're stuck with someone who's talking to you about their latest diet
12.01.2022 How much protein are you getting at brekky? The average diet has the majority of their protein at dinner, some protein at lunch and very little at breakfast (think toast with avo/peanut butter/jam or your average cereals, porridge cooked in water or fruit based smoothies) Protein at breakfast has so many benefits including keeping you full and satisfied for longer. Protein is also recommended to be eaten at regular intervals through the day for improved muscle synthesis or bu...ilding and it is something I regularly address with my clients. To improve your protein intake at brekky, try using a high protein yoghurt, switching to dairy or soy milk, adding protein powder to oats and smoothies or incorporating eggs! Shakshuka and homemade sourdough, cafe quality brekky
09.01.2022 Sourdough Discard making yet another comeback Here we have some vegan oat, dark choc and raisin cookies Fully made this recipe up as none of the recipes I could find incorporated everything I wanted ... 1/2 cup of plain flour 1.5 cups of rolled oats 1/4 cup coconut 1 tsp baking powder 1 tsp cinnamon 1/2 tsp salt 1 tbsp chia seeds 1/2 cup dark choc chips 1/2 cup raisins (totally optional) 1/2 cup sugar 1/3 cup olive oil 1/3 cup milk 1 cup of discard Added all dry ingredients to a bowl and mixed. Whisked the olive oil, water and sugar together well (1-2 minutes). Add the wet mixture to the dry, stir through. Add the discard and mix through very well. Let the mixture sit for 15-20 minutes (sticks together better). Bake for 15 mins at 180
09.01.2022 Goals are great I am not demonizing having an outcome based goal. I have them ALL THE TIME. Run a marathon. Start my own business. Run a sub 40 min 10km. Ride 100km (Yes you can see the pattern that most of MY goals are performance based)... It's the New Year and goals/resolutions are EVERYWHERE. This is your timely reminder to try shifting your goal to a behaviour I like to look at the outcome goals being long term and the behaviour goal being short term Behaviours are easier to control than outcomes therefore can be more motivational. Find a realistic behaviour that may help you reach your outcome goal. Key word here is REALISTIC
08.01.2022 Scrollz scrollz scrollz Sweet chilli and cheese sourdough scrolls! I used the @barkersnz sweet chilli relish and some aldi tasty cheese these are totally worth battling the swelling and wisdom teeth sores
08.01.2022 Sourdough discard coming out of my ears so have to get a bit creative on using it Last weekend I made sourdough discard cinnamon scrolls and they were surprisingly easy and incredibly delish. What sourdough item should I try next?
08.01.2022 Buckwheat, roast veggie and haloumi salad after this gorgeous sunny melbourne day we've had! All I did was roast up cauli, pumpkin and brussels with some paprika and cumin. Cooked some toasted buckwheat. Steamed the broccoli. Slice the cherry tomatoes. Pan fry the haloumi. And toss it all together with some balsamic and @cobramestate First harvest EVOO ... All of the most beautiful ingredients for this salad are from @bivianofresh_mobile_app I'm obsessed! #freegift
05.01.2022 Crispy Tofu Stir Fry on repeat because it makes so many leftovers so I don't have to think about lunch for the week The trick for my crispy tofu is to use a paper towel or clean towel to press all the moisture out before marinating. I marinate for a minimum of 30 mins and then bake for 20 mins on a high temp
04.01.2022 I popped this Dhal on my stories and had such positive feedback so I thought I'd share the recipe! It's vegan, gluten and dairy free and low waste! (Use those cauli leaves )
02.01.2022 The last few days have been crazy for me so I've been eating 50% leftovers 50% coffee @makeoutmeals sent me a beautiful box of local, Australian ingredients and two recipes to try though! How bloody convenient and what timing! It took ~20 minutes and we had two beautiful bowls of fresh salad, vermicelli noodles and crispy skin Barramundi
01.01.2022 I am seeing supplements promoted EVERYWHERE at the minute!! Not just by influencers - by that girl I haven't seen since 5 yr old ballet classes, Shirley down the road, that person I follow on insta for their artwork (not health advice) I don't mean to sound dramatic but I have seen multiple clients taking a myriad of supplements and they never realised the consequences ... I saw a man with an overactive thyroid because he was ingesting 6 times the daily recommendation of iodine through his supplements and shakes. His doctor was concerned but couldn't pinpoint the reason Some vitamins are fat soluble (vitamin A, D, E, K) which means that large doses are able to be stores and can actually be toxic. Other minerals such as zinc and magnesium can cause gastrointestinal issues in large doses Not all supplements are unsafe! And some are beneficial and necessary (eg vitamin D, some sports supplements, being actually deficient!) And if you are finding a particular product works well for you - that's fine too. Just remember that you are promoting a HEALTH product. You need to understand the consequences that come with that Please speak to your doctor, dietitian or registered nutritionist before taking the next health crazed supplement because some influencer swore it made her hair grow to her toes
