Marika Day Nutrition in Bondi Junction | Nutritionist

Marika Day Nutrition

Locality: Bondi Junction

Address: 55 Grafton Street 2022 Bondi Junction, NSW, Australia

Website: http://www.marikaday.com

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25.01.2022 GLUTEN FREE CRUMPETS . 1 sachet dry yeast 1 tsp caster sugar 1 cup milk (I used whole milk so cant confirm or deny if any other milk works)... 1/4 tsp salt 1/4 tsp baking powder 200g GF self raising flour . 1. Gently warm the milk until just lukewarm (do not heat it fully!) . 2. Add sugar and yeast and allow to sit for 5-10 mins until frothy . 3. Sift in flour, salt and baking powder and mix until combined. . 4. Cover with clingwrap and sit in a warm spot for at least 1hr. Do not skip this step or rush it as it allows the yeast to activate. . 5. Heat a fry pan to low heat and grease some egg rings. . 6. Add 1-2 tbsp of water to the mixture to thin it out a little and mix. . 7. Add 2-3 tbsp of mixture into each egg ring. Cook for 5 minutes on one side until bubbles have formed. Flip and cook for a minute or less on the other side. . ENJOY with all the toppings. Avocado, eggs, honey, vegemite... Whatever gets you outta bed in the morning . . #glutenfree #gfrecipes See more

24.01.2022 Latest article looking at the claims around celery juice and gut health. Why celery juice makes you and why we keep seeing people getting results from drinking celery juice. Click below to read and hit share if you like! https://www.marikaday.com/blog/celeryjuiceandguthealth

23.01.2022 MERCURY IN FISH How much is safe to eat? . Every time I share a meal with tuna I am asked about how much is safe with regards to tuna (if at all). . According to the food safety regulatory body FSANZ adults including pregnant women can consume 2-3 serves of of low mercury fish per week with a serve being 150g.... . The higher mercury fish that we should limit or avoid if planning pregnancy or pregnant are orange roughy, flake, swordfish, marlin and catfish. 1 serve per week with no other fish is typically okay. . Mercury levels are higher in bigger predatory fish that are higher up the food chain and fish that are older in age. . Canned tuna and salmon are not high mercury fish and the fish that are used for canning are actually younger fish thus even lower mercury than their fresh equivalents. . FSANZ have deemed canned tuna or salmon to be safe when consumed every day, assuming no other fish are eaten (95g tin = 75g fish = 1/2 serving). This is true for pregnant women too. . The health benefits of consuming regular salmon or tuna (omega-3 fatty acids) outweigh the minuscule risk from consuming low mercury fish. . Soooo go out and enjoy your tinned tuna or salmon For environmental purposes wild caught is best but comes with a price tag! . Tag someone below to share this info with them so we can stop some fearmongering about healthy, affordable fish. . #omega3 #salmon #tuna #dietitian #nutritionist #evidencebased #evidencebasednutrition See more

23.01.2022 Big heads up for any coeliacs

23.01.2022 Why are we hearing so much about IBS now? Is it something we are eating? Something we are doing? I share my two cents on my latest blog post https://www.marikaday.com/blog/isibsmorecommonnow

23.01.2022 LABEL READING SERVING SIZES . Okay yall, now I need you to know that the serving size listed on a box or packet should not be taken as gospel. . Often Im told I eat too much because I have more than the suggested serving of a certain food.... . But guess what?! . If a company makes the suggested serving teeny-tiny then they base the nutrition info off that measly suggested serving so when you go to look at the nutrition info panel youre like hell yeah 50 calories and zero carbs, thats going straight in my basket. But then what we ACTUALLY eat might be double or triple that size. . Now that doesnt matter - it doesnt mean youre over eating. It just means dont base your judgement off the serving size nutrition info. . The reverse is also true. Sometimes youll need less than the suggested serving, that doesnt mean youre under eating either. . Your portion size of a food should be based on how much you need (or want) to eat. That will be different from person to person. Dont judge yourself or anyone else for eating more or less than a suggested serving . Tag someone below to share this little nugget of wisdom so they dont feel guilty the next time they eat a whole bag of popcorn (serves 10 my ass ). . . . #servesone #servesme #nutrition #dietitian #apd #guthealthdietitian #nutritionist #rd #eatwell #nutritionfacts See more

22.01.2022 WHAT I EAT IN A DAY || . This is a pretty common question and theres a few reasons i dont really share my day on a plate. . 1 I would hate for you to think that you should, or need to eat the way I do. I eat the way I do because I enjoy the foods I eat, you might not. You also might need more, or less food than I do.... . 2 The food I eat actually changes on a daily basis. I am incredibly flexible with my food. Yeah sure I go through phases of eating the same things but there is a lot of variation in every single day. A day on my plate would be a snapshot in time and not a true representation of what I actually eat. . 3 I eat the way I do because of the food that is available and affordable to me. Because I know how to cook and because of my life experiences with food. Your availability, affordability, or facilities to do the same might not be the same and I would HATE for you to feel you arent doing good enough because you cant afford to or dont know how to or just cant eat like I do. . I get that its great to get food inspiration for new ideas and thats why I always share meals I eat and recipes. Aside from that when you see someones day on a plate, always take it with a pinch of salt. . It may not be how they eat everyday, they may be deliberately including or excluding thing and it is definitely not how you need to eat to live a healthy happy life . Ps HAPPY THURSDAY! Tag someone below who needs to see this . #dayonaplate #healthyfood #mymeals #mealprep #healthyeating #nutrition #dietitian #nutritionist #evidencebasednutrition #balance #variety #guthealth #glutenfree #ibs #ibsdietitian #ibsdiet #eggs #coeliac See more

20.01.2022 PREBIOTIC BROWNIES . 1 tin black beans drained and rinsed 1/2 cup quick oats 1/4 cup almond meal... 1 tsp baking powder 1/3 cup (heaped) sugar or sweetener of choice 1/4 cup coconut oil 2 eggs 1tsp vanilla extract 1/4 cup cacao powder Pinch of salt 1/3 cup roasted crushed hazelnuts . 1Preheat oven to 180 degrees Celsius and line a brownie tin 2 Place all ingredients except hazelnuts into a blender or food processor and blend until smooth. 3 Stir through hazelnuts. 4 Pour into lined tin. Bake for 15 minutes or until just cooked through. 5 Eat your heart out and feed your gut bugs . #guthealth #prebiotic #brownies See more

20.01.2022 Oats, chickpeas and wholemeal bread! https://theconversation.com/it-takes-21-litres-of-water-to-

19.01.2022 GUT STARTED: happy @ home . Developed to help you with the things youre struggling most with RIGHT NOW. . Stress related gut or IBS flare ups... Emotional eating Lack of routine and creating new habits Generalised uncertainty and anxiety . Whats included: 3 x live webinars (which you can watch later too) with me! 1 x live webinar with our incredible psychologist Meghan @graymindpsychology 1 recipe ebook with affordable, easy, pantry friendly recipes 1 gut nutrition ebook Real time yoga flows with @sjp_yoga Meditations and Mindfulness . Plus lots more tips and tricks to help you gut started at home . LINK IN BIO. Program begins Wednesday 22 April . See you on the inside . Also massive thank you for everyone who hustled to help make this happen over the last few weeks It will be epic and I appreciate you! https://gutstarted.teachable.com/p/gut-started-happy-home . #guthealth #ibs #gutstarted #bloated #fodmap #emotionaleating #gut #ibsdietitian #gutfeeling #gutbrainconnection #gutfriendly

18.01.2022 Just a reminder that someone is going to need I am sure of it. . Be kind to yourself. . Move your body because its good for your mental health, because it creates routine. Dont stress about fitness or weight loss.... . Eating habits changed? Yeah same, and same as 95% of the population. We are human. again, pandemic. Not a weight loss challenge. Be kind. . Think about how you can feel better, drop the pressure. . Whats one thing you can do tomorrow so you feel just 10% better tomorrow? See more

18.01.2022 Struggling to keep things ah.. moving?! Before you jump to laxatives and colonics make sure you have a read of this article. A surefire article to help you gain some momentum and movement. ... https://www.marikaday.com/blog/top-tips-to-keep-regular

18.01.2022 Confused about fermented foods and probiotics? . I got you covered . This article explains ... - the difference between the two - the health benefits plus - my top tips for selecting QUALITY fermented foods . https://www.marikaday.com/blog/fermentedfoodsvsprobiotics See more

18.01.2022 Extra Creamy PB&J Oatmeal Perfect for mornings like today FYI as a coeliac I use pure wheat free oats and have been through the protocol to ensure I have been safe for oats (check my blog for details)... . 1/2 cup rolled or quick oats Boiling water 1/2-3/4 cup milk of choice (or more!) 1 tbsp runny natural PB Frozen blueberries . 1. Place your oats in a bowl or on the stove top and cover with boiling water. Allow to sit for a minute until completely absorbed. 2. Add 1/2 cup milk and cook on stove top or in the microwave (keep an eye on it in the microwave and stir frequently). 3. Keep adding a dash or so of milk every minute for about as you cook for about 5 minutes (I cook for this long regardless if they are quick or traditional) 4. Oats should be super creamy and thick now but keep adding milk and cooking until you get your desired consistency. 5. Defrost berries in the microwave or stove top and pop on top of oats with peanut butter. Perfect high fibre, healthy fat fuelled breakfast and oh so bloody good for the gut! (Sometimes I add an extra tsp of chia or flax for more fibre) ps this is #lowfodmap too! . #gutloving #porridge #oatmeal #glutenfree #coeliac #oataddict #fibre #dietitian #ibsdietitian #breakfast #guthealth #fodmapfriendly

17.01.2022 What an amazing day Going straight to the source to get the answers about dairy, animal welfare and the environment! . These farmers have so much love for their animals and its so incredible to see what life on a dairy farm looks like. . So excited to share with you all the learnings of the day, I asked a butttt load of questions for you all (I was the pest of the day asking a million and one challenging questions).... . Stay tuned, for now Im just going to pass out on this flight home smelling like cow #soznotsoz #australiandairy . Note to self. Dont wear white shoes on a farm @ Longwarry, Victoria, Australia See more

17.01.2022 SUNDAY MEAL PREP FRITTATA . Extra virgin olive oil 1/2 butternut pumpkin 2 small zucchini... 200g sliced mushrooms 2 cloves garlic, crushed 3 spring onions Baby spinach Basil 10 eggs 400g egg whites 100g low fat grated cheese Salt and pepper Extra veg or salad to serve . 1 Preheat oven to 200 degrees Celsius and line and baking tray with baking paper. . 2Place diced pumpkin on the tray drizzle with oil and season. Pop in the oven and cook while you get everything else ready. . 3Cut zucchini into half moons. Heat a nonstick pan with oil. Add mushrooms and zucchini and cook on high until starting to brown and get some yummy colour. . 4 Add garlic and spring onion and cook for another minute. Add a big handful of spinach and remove from the heat allowing the spinach to wilt. . 5 Grease a big baking dish for the frittata (it makes a big one). Add mushroom mixture to the base of the dish and top with torn basil leaves. . 6 In a big mixing bowl add eggs and egg whites. Season with salt and pepper. Whisk until combined. . 7 Remove pumpkin from oven (doesnt matter if its not fully cooked) and add to the dish. Pour egg mixture over veggies and wobble it to make sure it settles below the veg. . 8 Top with grated cheese, pop into the oven and cook for 35-40 mins until cooked through. If it begins to brown too much on top cover with a bit of foil. . 9 Allow to cool then slice up and serve with veggies or salad . Vego Gluten Free High Protein . Tag someone below to share this recipe with them and make sure you save it for later . . #glutenfree #mealprep #coeliacmealprep #highproteinlowcarb #gutfriendly #dietitian #healthyrecipes #mealprepsunday #lunchbox #lunchboxideas #dietitian See more

16.01.2022 The JAGGAD community is raising funds for those affected by the current Australian Bushfires. Like all Australians, the team at JAGGAD are thinking of those suf...fering from the horrible fires burning throughout our country. Donations, no matter how big or small are so crucial for so many and we want to bring our community together with an aim to raise $100,000 for the Red Cross. We have donated $50,000 to get things started. Our thoughts and prayers continue until this horrible situation stops. Please share with friends and family - even the smallest amount counts! Link in bio to donate now. Thank you - The Jaggad Team

15.01.2022 YOGA & YOUR GUT || . Think your digestion is all about food? . Think again!... . Yoga can be incredibly beneficial for our digestion and there is science to back it up. . How so? Likely by acting on our gut brain axis. Acting on our autonomic nervous system and increasing our parasympathetic tone (rest and digest, as opposed to sympathetic: fight or flight). . How effective? Yoga has been shown to be equally as effective as the low fodmap diet in improving symptoms in one study and in others when adding it to conventional IBS treatment we see even greater improvements PLUS the added bonus of improved self reported quality of life. . This is why we teach yoga in gut started. Its not about becoming a yogi, doing handstands, losing weight, its about calming that gut brain axis down so you feel better for it . Gut started has many variations of yoga flows ranging in length from 10 mins to 30 mins plus Im adding in my personal morning wiggle routine its not yoga but its my morning routine to move my body. Ill talk you through it and we can wiggle together. . Sign up NOW LINK IN BIO . #yoga #ibs #gutbrainconnection #digestion #guthealth #bloated #dietitian #nutritionist #gutfriendly #gutyoga See more

15.01.2022 After 12 months in the making (and 3 years in the thought process) the product I have dreamed of has finally come to life. Journalling for food, thoughts, symptoms, and stressors has been life-changing for not just myself but for most of my clients. It increases awareness and accountability to one's self and has resulted in many of my clients combating their emotional eating, identifying their symptom triggers, eating more mindfully or losing weight. All from one simple habi...t of spending 5 mins a day writing. This health tracker not only prompts you what to track when it comes to your nutrition and health habits but guides you to make change by creating healthy habits each week based on our 6 pillars of health. Not only will you become aware of what is impacting your health decisions but you will create amazing habits along the way. It's your pocket nutritionist ;) AVAILABLE FOR PRE-SALE NOW! CANVAST https://canvastco.com//canvast-x-marika-day-health-tracke/

14.01.2022 GLUTEN FREE CRUMPETS . 1 sachet dry yeast 1 tsp caster sugar 1 cup milk (I used whole milk so can’t confirm or deny if any other milk works)... 1/4 tsp salt 1/4 tsp baking powder 200g GF self raising flour . 1. Gently warm the milk until just lukewarm (do not heat it fully!) . 2. Add sugar and yeast and allow to sit for 5-10 mins until frothy . 3. Sift in flour, salt and baking powder and mix until combined. . 4. Cover with clingwrap and sit in a warm spot for at least 1hr. Do not skip this step or rush it as it allows the yeast to activate. . 5. Heat a fry pan to low heat and grease some egg rings. . 6. Add 1-2 tbsp of water to the mixture to thin it out a little and mix. . 7. Add 2-3 tbsp of mixture into each egg ring. Cook for 5 minutes on one side until bubbles have formed. Flip and cook for a minute or less on the other side. . ENJOY with all the toppings. Avocado, eggs, honey, vegemite... Whatever gets you outta bed in the morning . . #glutenfree #gfrecipes See more

13.01.2022 Dietary sources of iron Read below for more info. . There are two different forms of iron - Haem and non haem. . Haem iron sources are from animals like red meat and non haem are the vego sources.... . Haem iron is more efficiently absorbed than non haem which presents a challenge (but not an impossibility) for vegetarians and vegans. . In order to improve the absorption of iron you can do the following: . Have vitamin c rich foods with iron rich foods. Vit c rich foods include capsicum, kiwi, strawberries, broccoli . Avoiding having tea or coffee with an iron rich meal . If you are severely deficient for unknown reasons its always wise to question further, it can be a sign youre not absorbing your iron! For me iron deficiency was the primary symptom I had before getting diagnosed with coeliac disease. . Tag someone below to share this with them See more

13.01.2022 The keto diet is super popular but what is it doing to our gut and how is it helping or harming those with Irritable Bowel Syndrome (IBS)? https://www.marikaday.com/blog/ketoandguthealth

11.01.2022 ARE YOU SLEEPING WITH YOUR PHONE? . I read the most fascinating study last night which looked at the effects of phone use in the bedroom. . What they found was that within a week by simply not allowing phones in the bedroom (aka no charging the phone or no use of the phone in bed) that self reported happiness and quality of life dramatically improved in the such a short period of time.... . Now obviously many limitations here with such a short period of time and there was no limit on phone use outside of that time or no set amount of time that they had to abstain from phone use. It was just simply dont use the phone in the bedroom. . The participants who restricted their phone use reported: . Improved sleep Reduced anxiety Improved personal relationships Less time wasting . After the week only 6% of participants in the experimental group (phone abstinence) said they would not be interested in continuing with the restricted phone usage. . SMALL BUT POWERFUL! . So who is up for this challenge with me? 1 week of no phone in the bedroom? Comment below if youre in AND tag someone to do it with you See more

11.01.2022 A lot of hype around fermented foods yet the evidence still doesnt show many benefits in gastrointestinal health. No known harm from fermented foods and they maaay influence the gut microbiome so still good to include in the diet but certainly no evidence yet to show they improve health or gut disorders! https://www.mdpi.com/2072-6643/11/8/1806

10.01.2022 Looking for a hot cross bun alternative? These Hot Cross Bliss Balls have that same Easter-y goodness but are packed with fibre, healthy fats and are a great road trip or camping friendly snack! Tag someone below who needs to make these for you TODAY!... Can't tolerate oats? Simply swap for quinoa flakes. https://www.marikaday.com/blog/hotcrossblissballs

08.01.2022 THIS. IS. MASSIVE. . I can FINALLLLLY announce my online Irritable Bowel Syndrome (IBS) program is now OPEN FOR REGISTRATIONS . Blood, sweat and tears butttt my god was it worth it.... . It has been killlling me inside that when you guys would reach out for IBS help I wasnt able to give it without seeing you in person at my clinic which is not always accessible or affordable to everyone . Now I have a solution! . The last 6+ months have been spent putting together the systematic approach to IBS I use to achieve symptom relief with my clients into an online platform so you too can control your IBS. . No stone was left unturned. Overcoming IBS is the most comprehensive, science backed, IBS program there is. And no it is notttt another diet program. Over 7 weeks you will learn so bloody much about IBS, you will know exactly what is going on, you will pinpoint your triggers, you will have delicious recipes, you will be part of a supportive community, youll take back control and be in the drivers seat of your IBS and Ill be there holding your hand through it all... . So if youre ready to take control, join us! Lets get this sorted before Christmas. We are running just ONE intake this year. Registrations open until 27 October, then the doors will close for 2019. Dont miss out, this will be epic https://overcomingibs.teachable.com/p/overcoming-ibs

08.01.2022 FATIGUE || . A common reason for visiting a Dr or dietitian. . So what can we do about it?... . 1 First and foremost are you getting enough sleep?? . For many people they want nutritional deficiencies or diet to be the answer because then they can take a supplement or swap a snack and easy, fatigue is gone. But if the reason for fatigue is simply you are not getting enough or quality sleep, unfortunately no diet or supplement can help! . 2 Check in with your gp. Fatigue can be a symptom of MANY conditions so your gp is a good starting point to rule out deficiencies or disease and address them accordingly. . 3How stressed are you? Again not a simple fix but your stress levels will impact your energy levels. If you are burning the candle at both ends you will not have the energy or motivation to get up and go! . 4 Are you eating enough, or too much? Simply not eating enough is going to make you feel depleted because physically you do not have the energy to do what you are asking your body to do. At the other end of the spectrum over consuming can make us feel lethargic too. Constantly feeling full from eating huge portion sizes is somewhat common. . 5 Are you exercising? Sounds stupid but if you arent exercising you can actually feel more fatigued. Now that doesnt mean you need to run a marathon or do a hiit class but some movement each day can improve energy levels. . 6Are you getting outdoors? Bright light especially in the morning helps to regulate circadian rhythms and manage sleep/wake cycles, so if you usually wake up and go to the office without spending time outside try to sit in the sun (whether permitting for just 10 mins while you eat breakkie). . 7 What are you doing that brings you pleasure? Are you fatigued because life is a little dull and monotonous at the moment. Take a second to look at what gives you joy in life and how often you are doing this. Doing things we enjoy can help improve energy levels! . Hopefully that gives you a little insight into some strategies for fatigue and low energy levels. . Tag someone below who has been complaining of #fatigue to help them out . @teamjaggad @aiavitalityaus See more

07.01.2022 DECONSTRUCTED, VEGGIE PACKED COTTAGE PIE . Makes 5 big serves 1-2tbsp extra virgin olive oil 1 brown onion, diced... 2 celery stalks, diced 2 small carrots, diced 3 cloves garlic, crushed 400g lean mince (I used turkey mince) 2x 400g tins crushed tomatoes 2 heaped spoons tomato paste 1 tbsp sugar free bbq sauce 300g sliced mushrooms 2 zucchini sliced 3/4 cup frozen peas . 1kg potato 2-3tbsp milk . 1 Heat olive oil in a big pan to medium-high heat. Add your diced carrot, onion and celery. If you have a food processor instead of cutting all these up just pulse them for a few seconds. . 2Cook for 3-4 mins until tender. Add mince and cook for 3-5 mins until browned. Add garlic. . 3 Add tomatoes, tomato paste, bbq sauce and extra veggies. Season well . 4Allow to simmer on medium heat for 20 mins until liquid has mostly evaporated. . 5 Meanwhile boil the tatoes until cooked through. Drain and mash real well. Again use a food processor if you want it super creamy. Add in a few tbsps of milk until you hit that perfect consistency. Season with salt and pepper. . ENJOY!! This recipe is perfect for freezing! Will keep in the freezer for at least a month or two! SAVE THIS BABY FOR LATER . . #mealprep #glutenfree #sundaymealprep #healthymeals #coeliacmealprep #dietitian #nutritionist See more

06.01.2022 PEPPERMINT PATTIE DATES || . . If you did not make these when I originally shared the recipe last year then all I can say is you missed out and dont let it happen again They are SO delicious and look way more complicated than they actually are. . 250g desiccated coconut... 1-2 tsp Peppermint essence or 1-2 drops peppermint oil 1 tbsp rice malt syrup (or other sweetener) 22 medjool dates 250g 70% cocoa chocolate Candy canes to top . Method: 1. Make coconut butter by placing desiccated coconut in a food processor and allow to process for 10-15 minutes or until smooth. Dont give up, it takes time! You will need a food processor for this step, a blender probably wont work as well. 2. Combine 1/2 cup of the coconut butter with rice malt syrup and peppermint essence. 3. Cut open dates and remove the seed. Stuff dates with a spoon of peppermint mixture. 4. Place dates in the freezer while melting the chocolate. 5. Melt chocolate in a double boiler. Cover dates in chocolate and top with crushed candy canes. Store in the fridge. Tag below someone who needs to make these for you . #glutenfree #dairyfree #dietitian #nutritionist #gftreats #christmas #christmastreats

06.01.2022 MOTHERS DAY LUNCH RECIPE . Save this one for later, or tag someone to make it for you! . Also, you dont have to do the whole salmon, works well with individual fillets too. .... LOW FODMAP QUINOA CRUMBED SALMON 1 tbsp horseradish cream 1 tbsp Dijon mustard 2 tbsp @cobramestate Garlic Infused Extra Virgin Olive Oil 1kg side of salmon 1 cup cooked quinoa 1/2 cup roasted and chopped walnuts 2 tbsp chia seeds 1/2 bunch flat leaf parsley . 1. Preheat oven to 190 degrees Celsius. Place salmon skin side down on a baking tray lined with baking paper. 2. In a large bowl combine cooked quinoa, with walnuts, chia seeds, parsley. Make sure quinoa is cool before you do this. Toss through 1 tbsp of the EVOO. 3. In a small bowl combine the remaining 1tbsp of EVOO with mustard and horseradish cream. Stir until combined. 4. Coat salmon with mustard sauce. Press quinoa crumb onto salmon. 5. Place into the oven and bake for 25-30 minutes or until cooked to liking. 6. Serve hot or cold. #LowFODMAP #FODMAP #guthealth #FODMAPfriendly #Ibs #nutrition #ibsdiet #ibsdietitian

05.01.2022 RESEARCH UPDATE || A brand spanking new study published this month looked into depressive symptoms in those with IBD (inflammatory bowel disease, different to IBS), heres what they found: . Depressive symptoms are common in IBD... Depressive symptoms increase risk of relapse and surgery Bidirectional communication between the gut and the brain is likely involved Depressive symptoms (and gastrointestinal symptoms) are linked to inflammatory markers Diet, lifestyle behaviours and early life stress, psychological distress can lead to further dysfunction of the gut-brain axis. . A diet that focuses on reducing inflammation (no that doesnt mean detox diets and turmeric pills) as well as lifestyle measures like avoiding smoking, and psychological therapies to reduce distress may be beneficial in treatment of IBD in reducing inflammation and depressive symptoms. . Hard to know what comes first, the chicken or the egg. Does IBD increase inflammation and inflammation increase depressive symptoms or does IBD increase depressive symptoms which then increase inflammation. . TAG SOMEONE BELOW WHO SUFFERS IBD . Reference: Depressive symptoms in IBD: an extraintestinal manifestation of inflammation? Moulton et al 2019. #ibd #gutbrainaxis #gutbrainconnection #guthealth #microbiome #gutdietitian #ibsdietitian #digestivehealth #digestivedietitian #crohnsdisease #ulcerativecolitis #ibs #dietitian #evidencebased #evidencebasednutrition

05.01.2022 GUT STARTED: happy @ home . Developed to help you with the things you’re struggling most with RIGHT NOW. . Stress related gut or IBS flare ups... Emotional eating Lack of routine and creating new habits Generalised uncertainty and anxiety . What’s included: 3 x live webinars (which you can watch later too) with me! 1 x live webinar with our incredible psychologist Meghan @graymindpsychology 1 recipe ebook with affordable, easy, pantry friendly recipes 1 gut nutrition ebook Real time yoga flows with @sjp_yoga Meditations and Mindfulness . Plus lots more tips and tricks to help you gut started at home . LINK IN BIO. Program begins Wednesday 22 April . See you on the inside . Also massive thank you for everyone who hustled to help make this happen over the last few weeks It will be epic and I appreciate you! https://gutstarted.teachable.com/p/gut-started-happy-home . #guthealth #ibs #gutstarted #bloated #fodmap #emotionaleating #gut #ibsdietitian #gutfeeling #gutbrainconnection #gutfriendly

04.01.2022 A lot of hype around fermented foods yet the evidence still doesn't show many benefits in gastrointestinal health. No known harm from fermented foods and they maaay influence the gut microbiome so still good to include in the diet but certainly no evidence yet to show they improve health or gut disorders! https://www.mdpi.com/2072-6643/11/8/1806

03.01.2022 https://www.abc.net.au//reasons-we-strain-to-poo-/11316776

02.01.2022 STRUGGLING TO GET IN FIBRE ON A LOW FODMAP DIET? . A common complaint on the #lowfodmap diet is that people struggle to eat enough fibre which can in turn make their symptoms worse. . Getting in fibre on a low FODMAP diet doesnt have to be hard, you just need to know what to eat.... . Fibre will not only help keep you regular but also help to ensure you are feeding your gut bacteria to keep a thriving and healthy gut whilst youre eliminating many prebiotic foods whilst doing the FODMAP elimination. . These foods pack a punch with fibre and are all #fodmapfriendly in their respective serving sizes! Try add in a couple of these every day! . Remember to drink plenty of water as you increase your fibre too! . Tag someone below who is on the low #FODMAP diet and save them some troubles . #ibs #ibsdiet #bloating #fodmapchallenge #ibsdietitian #guthealth #fodmapdietitian #fibre See more

02.01.2022 Sad news today for the coeliacs among us as the Phase 2 clinical trials of the vaccine have been discontinued as they didn't find a statistically significant improvement. https://www.coeliac.org.au//immusant-discontinues-phase-2/

01.01.2022 Who would have thought this was such a controversial breakfast! . It saddens me the state of fear in the nutrition industry. . Eggs and spinach on toast, harmless right?... . In the last 24 hrs Ive been made aware of the following 1 Eggs are horrible for humans, filled with hormones and cholesterol and killing us 2 Spinach is bad and should be avoided because its high in histamine 3Suggesting people should eat 2 eggs AND 2 bits of toast is promoting excessive calorie consumption because people dont need to eat that much (not that I actually said anyone else should eat this anyway) . So lets clear some stuff up. . Firstly. Are we for f*cking real?! Look at this breakfast. Is it really that bad? Protein, carbs, fats, greens, fibre, ALL whole foods. Is a blueberry muffin better? A bacon McMuffin. Like seriously lets stop being ridiculous. . Secondly. Eggs arent going to kill you. If you dont like them or dont want to eat them please dont. But the larger body of evidence shows that in the context of a low saturated fat, high fibre diet and in otherwise healthy individuals (no cardiovascular disease) eggs are perfectly healthy. . Thirdly. Spinach. Seriously how spinach can come under attack saddens me. Its a leaf . If you are intolerant to histamines obvs dont eat high histamine foods. Otherwise we have enzymes to break down histamine in foods. . Finally, dont let people force fear into you about what amounts you should or should not eat. The amount you eat should be based on your needs, your day, your appetite, your activity. There is no right amount to eat at breakfast some people have big breakfasts, others have no breakfast. Neither is better or worse. It just is. . Now I dont care what people think of what I eat but it really upsets me because this is the state of fear in the industry. We cant even eat eggs and spinach without being unhealthy. . If I can ask ONE THING of you. Every time you see ridiculous comments things like this or you hear people in your lives make statements about nutrition like this. Ask yourself. IS THIS TRUE? If you dont know the answer my default would be that you should assume untrue until proven otherwise.