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MyWellness Dietetics

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28.01.2022 Hi everyone! Thank you for following my account. I hope you've found the posts here helpful and informative! I would like to briefly introduce myself and share my story. I am Sarah, a dietitian and eating disorder recovery coach. Food has been a big part of my life and culture. I've always enjoyed delicious food and have interest in how nutrition is key to good health. Hence, I became a dietitian.... Throughout my life, my health has not always been the best. So, I need to be more careful about my health, more than what seems normal. With poor blood circulation and hormonal issues, I struggled with temperature changes, energy swings and eating habits. Hence in the past, I tried different diets and ways to lose weight. It resonated when I hear people say ‘I seem to put on weight just like that!’ I was not happy with my body and felt very inadequate. I was strict with my diet and exercised compulsively, in order to stay in ‘shape’. Then, I developed mental health issues due to a variety of life stressors. This made it harder to navigate wellness because it meant a lot of situations were outside of my control. What ‘worked’ in the past, did not anymore. I could not control my eating habits and I felt guilty, terrible and disappointed with myself. As a dietitian who struggled with disordered eating in the past, I can tell you that ‘knowing’ is one thing, ‘doing’ is another! Thankfully, over time I recognised that my body image perspective was skewed, my relationship with food and self is destructive, and that it took away my sense of enjoyment, peace and confidence. To change took courage and commitment to myself: to choose a better way, to choose to love myself again, to strengthen my inner being, so that I can enjoy all that life has to offer. *continued in comments*

26.01.2022 Both research and stories from people who have recovered has shown that: -Having someone who loves them, believes in them and did not give up on them has been influential in them seeking help/treatment & in recovering. Do not wait until signs & symptoms are clearly evident of an eating disorder. The sooner you reach out to them about it, the better.... Consider what to say, at the right time and place. Even if your concern is not well received, don't give up. . . . #healthyrelationshipwithfood #flexibleeating #guiltfreeeating #healthydieting #intuitiveeatingofficial #disorderedeating #ditchdietculture #nomorediets #dietculturedropout #antidietrevolution #ditchthediet #boostmetabolism #weightlossdiets #compulsiveeating #nondietdietitian #intuitiveeatingcoach #intuitiveeatingdietitian #eatingdisorderdietitian #dietitiansofig #intuitiveeatingjourney #foodfreedomjourney #disorderedeatingrecovery #edrecoverycommunity #eatingdisordersupport #bingeeatinghelp #bingerecovery #overeatingrecovery #embraceyourbody #selfcompassionjourney #bodyimagemovement

25.01.2022 OMEGA-3 foods to prevent poor energy efficiency Omega-3 foods are one of the key essential nutrients to keep a well-functioning energy system. Good sources are from fish and seafood. There are plant-based sources too (which we will cover in another post). So, how much fish & seafood should we have each week?... Australian guidelines recommends us to have 2-3 serves/ week. This is not a large quantity considering we have 21 meals/ week! Having more serves would be better. 2-3 serves is advised to ensure sustainable fishing. The following are some examples that are animal-based. Be sure to have more omega-3 foods in your meals: Salmon Mackerel Oysters Grass-fed or grain-fed beef Omega 3 enriched eggs (due to hens being fed with selected grains high in omega-3) If you find it difficult to add these into your diet, supplement with a good quality fish oil, which contains adequate dose. But remember, fish and seafood are packed with many other nutrients. So, getting nutrients through food is always the winner. . . . . . #fattyacidseries #omega3foods #foodfirst #healthychanges #weightlossdietitian #weightlossnutritionist #eatingdisorderdietitian #perthdietitian #lowcarbohydrate #ketogenicdiet #intermittentfasting #weightlossdiet #bestweightlossdiet #weightlossdiethelp #weightlosstips #weightlossfoods #chronicfatiguesyndrome #chronicfatigue #kickstartyourhealth #mywellnessjourney #kickstartyourhealth #metabolictestingperth #antioxidantfoods #antiinflammatoryfoods #gutmicrobiome #dietitiansofinstagram

23.01.2022 When it comes to food, there is one rule... eat only #gooddesserts! Matcha basque cheesecake with calamansi curd What is your favourite dessert? comment below ... . . . . . #matchaonmatcha #basquecheesecake #matchalover #cheesecakelover #japanesecheesecakeftw #weightlossdietitian #weightlossnutritionist #eatingdisorderdietitian #perthdietitian #lowcarbohydrate #ketogenicdiet #intermittentfasting #weightlossdiet #bestweightlossdiet #weightlossdiethelp #weightlosstips #weightlossfoods #chronicfatiguesyndrome #chronicfatigue #kickstartyourhealth #mywellnessjourney #kickstartyourhealth #metabolictestingperth #dietitiansofinstagram See more

18.01.2022 Walnuts | including walnuts in your diet will improve the health of your nervous system. So, I think it is pretty amazing that is looks like a brain! Q: how much nuts/seeds should we be having in our diet? There is not set amount and it depends on your overall diet, needs, allergies/intolerances and health. However, I would recommend including at least 1 serve of nuts/seeds in your diet.... In order to 'get the calories right', we may start counting when 'portioning it out'. 'A handful' may sound really ambiguous but it'll help you avoid being too #caloriefocused. But do take note that it is packed with energy. So, good for people who need struggle to maintain weight like our older love ones. But, it will be extra energy if you do not need it or are trying to burn stored fat. So, it would be good to avoid constantly snacking on it, if you are more of a grazer. If you seldom have snacks or want to make your meals more interesting. [SWIPE LEFT] to see some tips on how you can pair walnuts or include it in your meals! Save this post as a reference! . . . . . #fattyacidseries #essentialfattyacid #omega3foods #weightlossdietitian #weightlossnutritionist #eatingdisorderdietitian #perthdietitian #lowcarbohydrate #ketogenicdiet #intermittentfasting #weightlossdiet #bestweightlossdiet #weightlossdiethelp #weightlosstips #weightlossfoods #chronicfatiguesyndrome #chronicfatigue #kickstartyourhealth #mywellnessjourney #kickstartyourhealth #metabolictestingperth #antioxidantfoods #antiinflammatoryfoods #gutmicrobiome #dietitiansofinstagram

17.01.2022 [Food product: the spread that makes you go: Wow ] Why? Because it is a peanut-free peanut butter. It is made of soy (soya) instead of peanuts. It is a good alternative for people who enjoys peanut butter spread but have an allergy to it. If they have a soy allergy, it would be unsuitable.... It is also a good alternative to pack for your kids’ lunchbox if their school has a nut-free policy It’s now half price at Woolworths. Say it with me together: #woww #clientrecommends #peanutallergy #allergyswaps #wowbutter #peanutbutterlover

12.01.2022 'Continue to set goals for yourself and pursue them without distractions. You CAN do it and you can achieve ANYTHING you set your mind to.' I've learnt that there is a fine line to being focused vs. being self-focused. Our day-to-day life will be filled with what some of us may call 'interruptions'. But I think sometimes it can be a wonderful thing and I'm grateful that life's happenings are not 'all up to us'! Well, how do we go about setting goals?... Maybe it starts with a bit of self-discovery - knowing yourself, where you are at in this season, who you want to be and what you want in life. Then, how do we stay away from distractions? I believe it takes discernment to know what are distractions for you. Is it work, people, words? or... little dreams/desires that you may have to give up because they may not be right for you (now). Or is it past disappointments in life? Do they hold you back from moving forward? Someone shared this with me recently 'Learn from life's disappointments and lows - don't let them define who you are or who you want to be - rather use them to make you stronger, wiser and more compassionate. Make changes when you need to. Remember, nothing in life is set in concrete - change is always possible - all you need is the willingness to do so!" May we learn from experiences, may we become wiser and stronger. May we become - not bitter but better, not more 'tough' but more compassionate So, know what you are moving forward to focus on what you need to do today and thrust away every distraction! So, what do you need to do TODAY for your wellness goal? Is it... 1. Getting out of bed for my morning exercise before work. 2. Building routine for my meals and workouts this week. 3. Tuning in to what my body signals are telling me. Let's not compare ourselves with others but only aim to get ahead of ourselves, to become better people Let's tell ourselves this: 'Yes! I CAN do it!’ Let’s change our should to must = it's not that I should but I MUST do it. And let's throw off anything that tries to pull us down. Remember: a focused mind is the most powerful thing in the universe. Happy Tues! Let‘s go

10.01.2022 What a wonderful idea #foodwithamission #dementiasupport #communitylove #morethanfood

10.01.2022 [May you never lose your wonder ] Don’t let anything or anyone dull your shine. Easy to say, hard to do! ... How are you feeling today? How was your day? No matter how it went, it has no bearing on your worth. You are important. ‘Worthiness is your birth right’ -Brene Brown #neverlosehope #neverloseyoursparkle #soulchickensoup

09.01.2022 Are you unsure on what breakfast is right for you? When you are practising healthier eating habits, it can feel daunting on what types of meals are right for you. Having ‘proper’ meals may seem unnatural for your body. When you change (or have no) eating patterns for extended periods of time, your body will be affected. Some consequences include acid reflux, indigestion, food intolerance, fatigue and sleeping problems.... Everyone’s body is different, so are the types of medical factors that may be hindering you from making necessary changes for recovery. Reviewing these factors are important part of helping you make changes. I will dive into related gastrointestinal issues in my next post. If you have any questions for now, let me know in the comments below, so that I can help better. If feeling fatigued or having a poor appetite are what’s hindering you from making changes to food and eating, swipe left! for some breakfast ideas to help you get started. If you have been reacting to certain foods and have been experiencing abdominal symptoms similar to irritable bowel syndrome for the last 2-3 months. Seek for more personalised advice from a doctor and dietitian. . . . #Healthyrelationshipwithfood #healthybalance #mindfuleatingtips #lifebeyonddieting #flexibleeating #guiltfreeeating #healthydieting #intuitiveeatingofficial #disorderedeating #ditchdietculture #nomorediets #dietculturedropout #antidietrevolution #ditchthediet #boostmetabolism #weightlossdiets #compulsiveeating #nondietdietitian #intuitiveeatingcoach #intuitiveeatingdietitian #eatingdisorderdietitian #dietitiansofig #intuitiveeatingjourney #foodfreedomjourney #disorderedeatingrecovery #edrecoverycommunity #eatingdisordersupport #bingeeatinghelp #bingerecovery #overeatingrecovery

07.01.2022 Good morning! This one’s funny haha. He is now on the sunny side Farewell Eggo #foodmemes #dietitiansofinstagram #eggsforbreakfast... [Anonymous source]

01.01.2022 'Healthy eating' gone wrong. Share this post! Have you heard of the term 'Orthorexia'? Although not a formal diagnosis, it is a term to describe disordered eating pattern in men and women, where there is an obsession with extreme 'clean eating' as they attempt to eat 'perfectly'. Do you see this pattern in your circle of friends? How do you feel about clean eating? Let me know if you have any questions below ... . . . #Healthyrelationshipwithfood #healthybalance #mindfuleatingtips #lifebeyonddieting #flexibleeating #guiltfreeeating #healthydieting #intuitiveeatingofficial #disorderedeating #ditchdietculture #nomorediets #dietculturedropout #antidietrevolution #ditchthediet #boostmetabolism #weightlossdiets #compulsiveeating #nondietdietitian #intuitiveeatingcoach #intuitiveeatingdietitian #eatingdisorderdietitian #dietitiansofig #intuitiveeatingjourney #foodfreedomjourney #disorderedeatingrecovery #edrecoverycommunity #eatingdisordersupport #bingeeatinghelp #bingerecovery #overeatingrecovery See more

01.01.2022 LEVEL-UP YOUR PROTEIN Recently, my client said her PT told her to 'detox' her body and eat only white meat and green veggies... You might see short-term results with such 'detox' but whether you are improving fitness, bodybuilding or losing weight. You're going to hit a plateau. ... If your diet is overly plain... you will not be satisfied with your food you will be missing many nutrients for normal body function and it may be the reason why that weight just won't budge Here's a recipe to help you get in more nutrition and variety! Cashew chicken with shiitake mushroom ---------- Prep time: 15 mins Cooking time: 8 mins Makes 6 'protein' serves Ingredients ---------- (Sauce) 2 cm ginger slice (minced) 1 tbsp cornstarch 3 tbsp soy sauce 1 1/2 tbsp chinese cooking wine (shaoxing wine) 3 tbsp oyster sauce 2 tsp sesame oil Dash of white pepper (Stir-fry) 6-8 shiitake mushrooms (rehydrated, sliced, option to add mushroom-water to sauce) 500g chicken thigh (trimmed, cut into 2.5 cm pieces) 2 tbsp olive or vegetable oil 1 cup roasted cashews Method ---------- 1. Sauce: mix sauce ingredients together. 2. Marinate: marinate chicken with half of sauce. 3. Cook: heat oil over high heat. Add & fry shiitake mushroom (1 min). Then, add & fry chicken (few mins). 4. Add sauce, bring to simmer. Then add cornstarch, stir quickly to avoid lumps. Allow sauce to thicken (1 min). 5. Stir through cashews. To make your meal complete: add more veggies (onions & capsicums) + serve it with rice. Recipe adapted from @recipetineats . . . . . #upgradeyourmeals #healthychanges #weightlossdietitian #weightlossnutritionist #eatingdisorderdietitian #perthdietitian #lowcarbohydrate #ketogenicdiet #intermittentfasting #weightlossdiet #bestweightlossdiet #weightlossdiethelp #weightlosstips #weightlossfoods #chronicfatiguesyndrome #chronicfatigue #kickstartyourhealth #mywellnessjourney #kickstartyourhealth #metabolictestingperth #antioxidantfoods #antiinflammatoryfoods #gutmicrobiome #dietitiansofinstagram

01.01.2022 [Culinary & baking arts; the concept of Hygge] Culinary and baking skills always intrigued me. The process, time and mastery it takes to create a meal or dessert is amazing. The main reason I decided to become a dietitian is pretty basic - my love for food and all that represents!... I gotta say even I have days where I might go crazy over foods. Maybe because I just love it, am having a really crappy day, or my hormones are just all over the place. I feel that Life without good or beautiful food () would be rather bland. But we probably all know the intricate links of our eating habits and emotional state How can we balance enjoyment & a nourishing diet? Maybe one good practice is in the concept of #Hygge. In creating your own hygge, savouring every moment of it. Such that life still has its sweet moments :) Ice matcha latte with soy milk; Matcha opera cake. In love with the colours. #foodasthetics #morethanfood #foodculture #dietitiansofinstagram