Livana White Dietitian | Personal coach

Livana White Dietitian

Phone: +61 468 549 738

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• Nutritionist

24.01.2022 A: Maybe. Can you still achieve your health goals without pretending your soda water with lime has vodka in it? Yes! Why progress might slow Extra Calories: Alcohol contains energy and is often combined with another high energy mixer (cider, soft drink, syrup) which can easily add up. Bad Decisions: The attraction to a kebab grows exponentially with the amount of drinks consumed. We tend to eat more and lose sight of our goals when we have more to drink.... While avoiding drinking can get you to your health goals faster, if you feel like a sneaky glass or rose it doesn't have to be all or nothing: Be mindful of mixers: Avoid sugary drinks and creamy cocktails. Make a fresh drink instead of pre-mix, switch to diet soft drink, soda water mixed with juice or even kombucha, and add extra ice or soda water to drinks. Set a limit: Space out your drinks with water or non-alcoholic drinks and set a limit on drinks for the night. Volunteering as designated driver is also a good way to avoid being tempted to have a drink. Eat early: Have a nutritious meal before going to have a drink, this helps avoid feeling tipsy too quickly and you won't go to town on the cheese board because you're starving. Although alcohol does have calories and we should be mindful of this, it's not a good idea to 'save up' for these calories because it doesn't pay off. Keep your goals in mind: Make a commitment and don't skip out, think about the available food and drink choices and what's best for that day. Feeling motivated to smash your goals and happy to have fun for the night without drinking? Amazing! Is it a special occasion and you want to relax and celebrate a bit then get back on track tomorrow? Great! If you feel super restricted during the week and can't wait for that one "cheat day" though, that's not helpful. Sustainability is key. If you want to know more about how you can enjoy your favourite food and drinks without feeling confused, anxious or guilty, click the link in my bio to book a discovery call or slide into my DMs. #weightloss #healthyeating #pcoseating #brisbanenutritionist #brisbanedietitian #flexibledieting

23.01.2022 Be the person that you want to be. Want to be someone who eats healthy? Start with your next meal. Want to be someone who exercises every morning? Start by setting your alarm. Mindset is the key to achieving any goal, if you don’t believe that it’s possible and you don’t see yourself being successful, then it doesn’t matter how many nutrition plans you have, PT sessions you do or supplements you take, change can’t happen. How do we change our story? Think about your goal... and what it would be like to be successful. Next, think about the qualities that it takes to achieve that goal, and how you can start implementing some of these into your life. Don’t feel confident? Fake it til you make it! In my 1:1 coaching program I help women feel confident to take control of their health, change their mindset and overcome self-sabotage to achieve their goals. We work together to develop a personalised program with all of the tools and accountability that’s needed for sustainable change. Follow the link in my bio to book a discovery call to learn more. #nutrition #dietitian #brisbanenutritionist #brisbanedietitian #healthyeating #coaching #mindset

20.01.2022 Turns out when we look after ourselves we're looking after the planet as well Last year the EAT-Lancet Commision brought together 37 experts from 16 countries in various field to develop targets for healthy diets from sustainable food production. We know that eating more plants is helpful to put health, but also to the health of the planet. What can you do? Take it 1 step at a time. Replace some of the mince with lentils in your spag bol, swap a lamb roast for some s...almon on a Sunday night, look for nice locally made chocolate instead of bulk dairy milk. If you want some ideas on where to start, I love chatting about this stuff! DM me for ideas on where to start with beans or how to make tofu taste good. We're all in this together. #healthfood #nourish #brisbanefoodies #brisbanenutritionist #organic #healthyeating @ Brisbane, Queensland, Australia

20.01.2022 1 Day Food Prep Meal planning doesn't have to be 500 hrs in the kitchen and matching Tupperware Here is a typical day prepped ahead: Zoats ready to microwave Nuts, fruit and veg cut and portioned for snacks ... Salad and boiled eggs to combine in a wrap Veggies chopped ready to stir-fry and add whatever sauce I'm feeling that night What are you doing to set your week up for success? See more

19.01.2022 The QLD border is open again! (Sorry Victorians ). So excited to get back to one of my fave places ever, The Farm This pic is from a surprise birthday picnic with champagne and a platter I still dream about

18.01.2022 International Hummus Day (aka erryday). Pimp your dip to boost flavour, I added some leftover roasted garlic, onion and sweet potato from a lemon turmeric traybake I made earlier in the week. Bonus! Cooked and cooled sweet potato contains resistant starch, which our gut bugs love! Chickpeas, onion and garlic are prebiotics, which also feed our good bugs. Sad veggies at the bottom of the fridge? Blend them with some chickpeas or beans and make a dip of it! ... . . . . . . . #hummus #plantbased #brisbanehealthy #brisbanenutritionist #guthealth

16.01.2022 Pokè Bowl Love something different for brunch! Packed with: Wild rice for gut-loving fibre Fresh salmon for omega 3 Avo for healthy fats Seaweed for iodine... Edamame for a protein boost Are you adventurous at brekky or stick with the old faves?

15.01.2022 EATING SEASONALLY Get more nutrition from your fruit and veg, save money and be kind to the environment Taste Fruit and veg taste better when they're in season because they're usually fresher, and more likely to be sourced locally rather than spending a long time in transportation and storage. Environment... Food sourced locally has to travel a shorter distance for sale, reducing greenhouse gas emissions. We're fortunate to have access to most foods year-round in supermarkets these days, however most of the produce that's out-of-season in our climate will be flown in from overseas. Price Fruit and veg are cheaper when they're in season. This is one of the main ways to tell what's in season at the moment. Nutrition Storing fruit and veg for long periods can reduce nutrients like vitamin C and phytochemicals. Choosing fresh, seasonal produce helps you get the most nutrition out of your fruit and veg. How to get started: Use price as a guide: Look out for specials at the fruit and veg stores and supermarkets, usually specials will feature seasonal produce as it's more abundant. Check out the farmer's markets: Your local markets will feature seasonal produce, chatting to the grower is a great way to get an idea of what's growing best at the moment and ideas for cooking and preparation. Listen to your body: Often, our body knows best. In Summer, we crave light salads and tropical fruits, while in Winter, we lean towards warming dishes with root vegetables and hearty fruits. I'm loving cheap pumpkin at the moment for batch roasting, bulking up salads and soups What's your fave Winter veg? #healthyeating #nutrition #dietitian #brisbanenutritionist #brisbanefoodies #plantbased #pcoseating

14.01.2022 Immunity smoothies Good nutrition is crucial in making sure our immune system is working optimally. While there's no specific food that will stop us from getting sick or 'heal' us, our body needs enough nutrients for our immune defences to function properly. Smoothies are an easy way to pack in extra nutrients.... Key ingredients: Vitamin C: berries, kiwifruit, frozen citrus Zinc: pumpkin seeds, hemp seeds Protein: yoghurt, milk, nut butter Fibre: frozen veg, oats, nuts and seeds Probiotics: yoghurt, kefir Fluid: milk, juice, water, ice

13.01.2022 Making a strong start to the week Scheduling time on Sundays for meal prep is a non-negotiable for me. Tips for getting started: Prioritise shopping and prep. Pick a day that suits your schedule and add it to your diary. Make a list. Check your fridge and pantry, think about what you want to make for the week ahead and make a list for what you need. Don't wait. Portion food and ingredients as soon as you get home to save time during the week. ... What are your fave foods to prep for the week? See more

11.01.2022 Spent Saturday morning with the lovely ladies at @pilates_mtgravatt talking all things cravings, carbs and kombucha ;) Good luck with your 30 day challenge!

10.01.2022 Sharing simple swaps for #wholegrainweek Grains can get a bad wrap, but if we focus on unrefined and wholegrains there are heaps of benefits: Feel fuller for longer after meals Balance energy levels (bye afternoon sugar crash)... Reduce risk of chronic diseases including diabetes and cardiovascular disease Improve gut microbiome diversity 1 serve of wholegrains = 1 slice wholegrain bread 1/4 cup grains 1/4 cup wholegrain cereal 1/3 cup cooked oats 4 wholegrain biscuits The #wholegrainchallenge aims for 3 serves of wholegrains per day. Simple swaps to get started are: Porridge for breakfast instead of processed cereal Grainy bread roll with soup at lunch Brown rice or quinoa at dinner instead of jasmine rice How would you go with the challenge? @moniquecormacknutrition

08.01.2022 Winter warmer traybake One of my favourite dishes for the cooler weather! So nourishing AND only 1 pan Chicken drumsticks contain gelatin which is beneficial for our gut lining. Prebiotic rich chickpeas and veg help balance our good gut microbes. Anti inflammatory ginger, garlic and turmeric keep our immune system strong. ... Let me know if you'd like the recipe and I'll post in the comments! . . . . . . .

07.01.2022 PIMP YOUR PLATTER I'm a big fan of grazing boards Your gut bugs will celebrate too with a few tweaks Ban the beige: More colour means a bigger variety of nutrients. Skip the salami: Processed deli meats like salami and ham are sources of preservatives and saturated fat. Try adding smoked salmon or nitrate free ham. ... Value some veg: Adding veg sticks boosts fibre and keeps us full with less kJ. Heap the hummus: Veg based dips like hummus, tzatziki and baba ghanoush are high in fibre and low kJ (and delish!). What's your fave platter food?

05.01.2022 Dreaming of the beautiful NZ slopes Best thing about ski jackets? Extra snack pockets

01.01.2022 Turmeric Coconut Pumpkin Soup My go-to recipe has fresh ginger, turmeric and chilli flakes for extra warmth. Much needed after our coldest night this year in Brisbane #healthyeating #soup #weightloss #plantbased #vegan #brisbanevegan #brisbanenutritionist

01.01.2022 It's chilly this morning in Brisbane! Porridge weather has definitely set in, perfect timing for my gut friendly zoats. Recipe: cup rolled oats (or quinoa or rice flakes if GF) 2 tsp chia seeds... small zucchini, grated 1 tsp maca powder tsp ground cinnamon water cup milk of choice Toppings: kefir, honey, fresh figs, coconut flakes, pepitas Method: 1. Combine all ingredients in a small saucepan over medium heat until simmering.R 2. Reduce heat to low and stir well to ensure nothing sticks to the pan. Continue until oats are cooked. 3. Serve in a bowl, add extra milk if desired and top with toppings of choice. Overnight oats option: 1. Combine all ingredients (except toppings) in a small airtight container. Stir well and store covered in the fridge. 2. To cook, stir well and microwave in a safe container or bowl for 2-3 minutes. 3. To serve, stir well, add extra milk if desired and top with toppings of choice. #healthybreakfast #oats #brisbanenutritionist #brisbanefoodies #fodmap #guthealth