Naturally Nic in South Hedland, Western | Alternative & holistic health service

Naturally Nic

Locality: South Hedland, Western

Phone: +61 418 290 939

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• Medical and health
• Alternative & holistic health service
• Nutritionist

25.01.2022 Are you vegetarian dabbling in going plant-based? But youre worried about getting enough protein, iron, and calcium? These are worthy concerns.... As a Dietitian I make sure that all your nutritional requirements are being met using foods you love. I will help you tweak your existing meals so you can easily eat more (or go 100%) plant foods. Plus we can map out a menu plan to help you make this a lifestyle, not a diet. My Meal Planning Intensive ($149) includes an initial 60-minute session plus a 30-minute follow up call to make sure you feel confident that youre getting all the right nutrients in the right amounts. Comment below if youre ready to test the waters Nic x

25.01.2022 I feel so blessed to still have my Mum...she will be 83 on Tuesday! She still looks amazing and is still creating amazing art! Love you Mum x

25.01.2022 Supporting women towards a plant-based lifestyle so they can boost their immunity and release weight, using a customised menu plan that gives them time and flexibility in the kitchen.

24.01.2022 Chatting to a health professional, she said...I really need to come and see you about my diet Nic, but I have to clean it up a bit first! We laughed, because its the same insanity of cleaning before the cleaner (besides the general pick-up we need to do so they can clean!). When youre sitting in front of me, telling me about what brought you to my office/zoom-room, your lifestyle, what you eat everyday, Im in full detective mode.... Im assessing every aspect of your diet and lifestyle so I can help you achieve your goals in the easiest way possible. The meals we can tweak to increase their nutrition. The lifestyle hacks we can use to make your life easier. The support youll need to make these changes sustainable. Im excited because youre here and I have the privilege of helping you on your health journey. What do you feel you need to clean up before you would feel comfortable seeing someone like me about your diet? Nic x Dietitian | Plant-based eating...ONE meal at a time

24.01.2022 Going plant-based? You cant just stop eating meat Its important to understand where youre getting important nutrients like protein, iron, and calcium when you embrace a plant-based lifestyle. Eating legumes (beans & lentils) is the easiest way to ensure good quality protein.... Now before you start telling me they give you gas and bloating - listen to this video - you need to introduce legumes super slow and give your good gut bacteria time to multiply and build up, so eventually, you dont experience those uncomfortable side effects anymore. Eating more fiber is the biggest benefit of a plant-based diet - because fiber feeds your good gut bacteria, and this is what drives 80% of your immunity. Legumes also provide some iron and calcium, but cooked green leafy vegetables are also great sources. Nic x Dietitian | Plant-based eating...ONE meal at a time

24.01.2022 Want to get off the dieting roller coaster, release those kilos for the last time, and make healthy eating a lifestyle? I would recommend the following... A health professional who is an expert in the lifestyle you want to achieve, such as plant-based/keto/vegan, etc.... They understand the physiology of the body and how to release weight (if that's a goal) Have a deep understanding of nutrients in food, how they interact in the body, and how YOU can meet your daily requirements. Have practical skills to help you integrate the changes you want to make into their lifestyle, including incorporating those changes into the family. How to minimise the impact of those changes on the family, especially if the family is not agreeable! How to create a menu plan that works for the family, even if you're not eating exactly what the family is eating (yes this is possible - I did it for over 10 years without cooking 2 meals every night) A coach who understands emotional eating/cravings and has a strategy to help you during those times when all you want to do is 'eat' You can definitely achieve your goals on your own, but it's quicker & easier with the helping hand of an expert Nic x Plant-based Dietitian

23.01.2022 This weeks blog Meet the bold and beautiful capsicum, flaunting vibrant colours, and brimming with vitamins & antioxidants. Its time to discover the wonders of roasted capsicum and expand its salad only repertoire. ... Make these delicious capsicum plant-based recipes that will help you build your immunity and release weight.

23.01.2022 Product review - Beetroot black bean burgers with caramelized onions Years ago I read a book by Russell L. Blaylock called... Excitotoxins: The Taste that Kills... I was horrified to realise that these nasty substances abound in processed foods. They hide under names like MSG Hydrolysed vegetable protein Aspartame Aspartic acid These substances are added to foods to keep you coming back for more! But excitotoxins literally stimulate neurons to death. These substances are linked to brain tumors, brain cell damage, Alzheimers and Parkinsons. Whether you eat plant-based or not making your food from scratch is one of the best ways to support your health. Happy to answer any questions below.

22.01.2022 What would you like to change next year? Rather than think of NY resolutions, I like to think about my big goals for my life and what I could start doing to get closer to achieving them. I like to take really small steps so they feel doable and I don't get overwhelmed :)

21.01.2022 Want some inspiration delivered to your inbox every week? Expert nutrition knowledge Plant-based eating tips Healthy weight loss for life... Click here to join https://naturallynic.com.au/newsletter-plant-based-sign-up/

20.01.2022 Product review: Protein Patty Gave this product my tick of approval - but not because its called a protein patty - that is purely a marketing ploy. They are plant-based patty that uses lupins - which are a legume (beans & lentils) not commonly used but great for giving your gut bacteria some more diversity.... Great flavour and a fantastic emergency meal you can keep in the cupboard. Around $8 a packet this is way cheaper and healthier than take-away :)

20.01.2022 It took me until the year I was turning 50 to give up what I now realise was my survival tool...alcohol. This was my post this morning on my personal profile... Today ... 6 years ago...I put down my glass for the last time ... I told myself it was a ridiculous year to be stopping drinking as I would be turning 50 on May 11th, 2015. I also told myself that if my marriage couldn't survive me not drinking then there was something wrong with my marriage. My 20-year marriage only lasted another 2 and a bit months. Hindsight is such a wonderful gift when we can look back and see how our life was being affected by our thoughts, words, or actions. Those few glasses of wine or bubbles every night were keeping me in denial, something I was unable to see until the numbing stopped. If you want to experiment with what your life may look like without alcohol in 2021 (hopefully it won't be quite as tragic as mine!) then I would encourage you to check out my friend Annabel Stewart who's an alcohol reset coach. To this day I still revel in the freedom and clarity that not drinking gives me. I NEVER feel deprived or feel like I'm missing out...in fact the total opposite. I continue to share my story because I know how many women are stuck in addictive cycles with either food or alcohol and yearn for freedom. I know Annabel can help you with the alcohol and I can help you with the food. As a former bulimic, I understand the controlling tentacles that food can have, and have journeyed through my life finding ways to set myself up for success and find freedom in this area as well. Food can be difficult because we can't just stop eating! But when you understand yourself, how susceptible to addiction you are, the addictive nature of certain foods, and how to set up your environment for success, without feeling deprived, then you too can find freedom from the emotional roller coaster of food and release unwanted weight. Helping women find that freedom is what I love doing! Feel free to PM me or comment below if you want to have a chat about how I can help you Nic x

20.01.2022 Its not about weight loss at any cost...BUT it is about achieving and maintaining a healthy body weight

19.01.2022 Check out this revamped blog with downloadable PDF recipes and a video cooking demo... You havent lived until youve tried my broccoli tabouli :)

19.01.2022 Why have I chosen to follow a plant-based lifestyle? At the core of any eating plan needs to be nutrition and the impact on your health the foods you are eating are having on your body. While this seems obvious we dont often understand the impact food has on us.... Take fat for example. If Dr Ornish (and hundreds of doctors after him), reversed cardiovascular disease with a plant-based low-fat diet, then what are you doing to your arteries if you are eating a high-fat diet? If excessive animal protein is inflammatory - what are you blaming your aches and pains on, if you are eating a high protein diet? Unfortunately with the high-fat diet the consequences are not seen for years or even decades down the road. Although a cholesterol test would be a good indicator. At least with the high animal protein diet you can do an experiment for a few weeks and see how your aches and pains go. My focus is nutrition and the impact of the foods I am eating. I want to be eating anti-inflammatory foods with the maximum amount of nutrient retention and loads of fiber to feed my good gut bacteria. Nic x Dietitian | Plant-based eating...ONE meal at a time

19.01.2022 "If youre going plant-based but struggling with it...whats the driver that keeps you trying to move closer to eat more plant-based?"

18.01.2022 Use liquid oils? Whether it splooshing olive oil over a salad or using it to brown onions for a casserole or curry - we can inadvertently end up using a lot of oil. The problem is....oil the most calorie-dense food...meaning it contains a lot of calories...with ZERO fiber and minimal nutrients.... Worried about the nutrients youll lose if you stop using olive oil? - put a couple of whole olives on your salad instead. Whole olives have all the nutrients AND fiber. Plus we dont need the extra calories! Unless a person is underweight, any liquid oil is NOT your best friend. The fat we eat will become the fat we wear. Whereas the equivalent amount of calories eaten as a complex carbohydrate will end up being converted to less than half the amount of stored fat because the body has to use up calories to convert excess carbohydrate to fat. The bottom line...eat less fat. Sure, eat healthy whole food fats like avocadoes, olives, nuts & seeds... BUT if you need to release weight then moderate. So instead of eating handfuls of nuts as a snack...go for hommus and carrot sticks :) Nic x Dietitian | Plant-based eating...ONE meal at a time

17.01.2022 Need some fresh plant-based ideas? Watch my cooking videos where I take 10 different vegetables and show you 4 different ways to cook each vegetable. I have connected the videos so theyll come up one after the other :)... PS: When this series was recorded I was working exclusively with women who had cancer. I now work with women who want to improve their health using a plant-based diet (so that definitely still includes women who have had cancer). Including more plant foods in your diet will improve your health on every level. The research has shown that 80% of your immunity is in your gut and those good gut bacteria need fiber. Fiber is ONLY found in plant foods. Let me know in the comments below what your favourite vege recipe is....my current fave is the broccoli tabouli (broccoli is the next vegetable after cauliflower in the video series)

16.01.2022 Would you like to experience the freedom of never having to think... 'What's for dinner?' Customising your very own menu plan is a huge key to making your life easier, plus saving you time AND money.... Start by keeping a record of the meals you are currently making. Once you have a couple of weeks' worth of meals, notice weekly activities and where you might have space to do some meal prep. I find that theming your days is helpful when you first start. For example: Meatless Monday Mexican night Casserole/slow cooker night Roast or BBQ night Pizza night Rice dish night Rissole/patty night My goal is a 3-week rotating menu plan. You shop once a week - using Click n collect if possible. You spend a few hours once a week doing some meal prep. This is the MOST exciting part of the work I do... Helping women find freedom in this never-ending part of our lives... Never have to think 'What's for dinner?' again...is a game changer! If you'd like to learn how I can help you create your very own menu plan then let's chat. Click this link to book a complimentary session https://naturallynic.as.me/ComplimentaryChatwithNic

16.01.2022 Sick of downloading plant-based recipes and never making any? Or haven't found a way to integrate them into the family meals? Well, let's get practical!... My free Masterclass is going to help you start using those recipes. Click here to register https://naturallynic.com.au/plant-based-online-training/

16.01.2022 What to snack on? Hasnt fruit got too much sugar? Fruit comes packed with fiber AND nutrients...eating fruit will not hinder your weight-loss efforts but snacking on muesli bars and too many nuts will.... I would encourage you to experiment with not snacking between meals OR having a vegetable snack like cut-up carrots, celery, capsicum etc. If you need a more substantial snack go for hommus and vege sticks. AND its not just about weight loss...its about eating foods that nourish your body. Fruit & vegetables are where we get the majority of our disease-fighting, immune-boosting nutrients from. Nic x

14.01.2022 You want to eat more plant-based foods but youre struggling... Its not as easy as you thought AND you keep wondering if youre doing it right... Are you missing key nutrients like protein, iron, and calcium?... Let me help you with a simple strategy that will get you easily eating more plant-based foods. We will tailor a plan that suits... Your unique lifestyle Your food preferences Your kitchen skills Comment below or PM if youd like more details :)

14.01.2022 Where do we get our calcium on a plant-based diet? Its important to note that acidic foods like meat, dairy, eggs, alcohol, coffee, sugary foods ALL increase the excretion of calcium from the body. So your calcium requirements will NOT be as high if you are not eating those foods because the recommended daily allowances have factored in that most people are eating all those foods.... More and more studies are also showing that calcium supplements are increasing the risk of osteoporosis NOT reducing it! So Plant sources of calcium... 1. Legumes - beans & lentils While these may contain phytates and lectins, simple soaking, cooking, sprouting, and fermenting reduce those anti-nutrients to negligible. 2. Nuts - especially almonds 3. Seeds - especially sesame seeds which you may know as the paste tahini used in hommus, plus flaxseeds and chia 4. Leafy greens as long as they are steamed as this reduces oxalates that can bind calcium and iron 5. Figs and oranges and other berries 6. Blackstrap molasses - a fabulous source of calcium and iron Nic | Plant-based Dietitian

14.01.2022 Do you clean before the cleaner comes? We all do itrush around the house and put things away (which is legit I know!) but also give the place a bit of a once over! Why do we do that?... Embarrassmentwere embarrassed about what the cleaner will think of us. We dont want them to think we live in a pigsty. Do you feel that way about seeing someone about your diet? Embarrassed about some of the things you eat and want to get your act together before you book that appointment. After I do a health check and a lifestyle assessment, I asked my clients what they eat on a typical day. Often theyll ask meis that before I knew I was coming to see you and cleaned up my diet a bit? I get ityoure embarrassed and worried about what Ill think of you I, on the other hand, am so excited that youve made it to my office/zoom room and want to make some changes. Im sitting there with ideas flooding my brain about the tiny tweaks we can make to improve the nutrition in the meals youre making. Im excited about the baby steps you can take to get your health back on track, boost your immunity, and achieve a healthy body weight! Please dont clean before the cleaner Dont wait until youve got your act together before you get help with your diet. The single most important decision you make dozens of times a dayis what you decide to put on the end of your fork. Nic x Dietitian | Eating plant-basedONE meal at a time

14.01.2022 Why you might need to see a plant-based specialist if you want to eat more plant-based foods An expert can cut to the chase and make your life so much easier! My clients say to me...... I never would have thought of that! Thats much easier that I thought Youve made this so doable Bottom line - If youre struggling with any area of your life - get help :)

14.01.2022 Wisdom is knowing how to choose foods that will benefit your health tomorrowWisdom is knowing how to choose foods that will benefit your health tomorrow

14.01.2022 One of the most important reasons why I love going to the gym AND being coached by Kate, is that she is pedantic about technique. Over and over we are taught how to do each movement correctly. This serves 2 purposes...you use the correct muscles AND you don't hurt yourself. ... This foundation takes longer to build but sets you up for long term success. This is how I feel about creating your own customised menu plan. When you take the time to find meals that suit your family, and tweak existing family favourites, you have a foundation that will set you up for long term success. Like the gym, there are always going to be tweaks along the way, but that foundation will give you confidence. When you know 'What's for dinner dinner' EVERY night you are well on your way to optimising your health. You also have the key tool that will help you release unwanted weight. If you'd like some help getting your menu plan sorted, comment below or PM me and let's chat. I have a single 90 minute session and a 3 month VIP package to help you upgrade your health. Nic x

13.01.2022 This weeks blog Are you ready to get up close and personal with Spinach? Dark leafy greens are a daily must, so be enticed to tantalise your taste buds with some fresh ideas. ... Discover how to create quick and easy meals with a delicious plant-based diet that builds immunity and releases weight.

11.01.2022 Katharine Newland is a midlife coach who helps women find their passion & purpose again. When I connected with Kath a few weeks ago we quickly realised we had a lot in common. Not only are we both plant-based converts but we have both given up drinking alcohol.... Kath 2.5 years ago and me 5.5 So we wanted to have a discussion about our lives nowbecause we both know that when we were drinking, we were listening when we heard stories of women who had done what we've now donebecome sober. Just to be clear, neither of us were alcoholics but we did use alcohol to party, as a stress reliever, and drank more than once or twice a week. So we struggled with that inner dialogue that wanted a drink but also knew it wasn't doing our health any favours, and it a difficult decision make and took some effort to carry out. It's an important conversation, especially as I'm a breast cancer survivor and the link between alcohol and breast cancer is as strong as the link between smoking and lung cancer. We'd love you to join the conversation...have you given up drinking or have been thinking about it?

11.01.2022 This weeks blog Its time to meet and greet the ultimate comfort food, sweet potato. Who doesnt love to bake, mash, and chip this family favourite. ... Take a fresh look at sweet potato and how to create quick and easy meals with a delicious plant based diet that builds immunity and releases weight.

11.01.2022 Ive avoided diet camps... But feel like I need to raise my hand so that those searching for a dietitian like me, can find me. Yes, Ive walked away from the food pyramid and embraced plant-based whole foods.... However, getting breast cancer in 2013 took my research up a notch as I had a new focus...not getting cancer again! Studies like the Blue Zones, that looked at the healthiest, longest-living populations on the planet today, showed they ate mostly locally grown, unprocessed, seasonal plant foods and minimal animal products. The China Study by Colin T Campbell one of the largest epidemiological studies, showed that casein the protein in dairy was a tumor growth accelerator. Dr. Campbell grew up on a dairy farm and started his research trying to prove that the more dairy and animal protein we ate the healthier we would be. By the time he was 50, he was 100% plant-based! Dr. Dean Ornish reversed heart disease back in the 80s with a low fat plant-based whole foods diet, and many other doctors have gone onto do the same. Neal Barnard, MD, is president of the Physicians Committee for Responsible Medicine, founder of the Barnard Medical Center, an Adjunct Professor of Medicine at the George Washington University School of Medicine, and a Fellow of the American College of Cardiology, is another doctor who has spent his life advocating for plants. Weve realised that fiber (ONLY found in plant foods) is what feeds our good gut bacteria, where 80% of our immunity livesplant foods are vital to our health. I could go on but you get the point. My decision is well researched and science-based. I help women (whether theyve had cancer or not) whove made the decision to eat more plants, do so easily and nutritiously. As a dietitian, my primary concern is that youre eating all the recommended daily nutrients so that your health is optimised and your risk of lifestyle diseases is minimised. Reach out if this is you reach out and lets connect. Book a complimentary chat here https://naturallynic.as.me/ComplimentaryChatwithNic Nic x Dietitian | Plant-based eatingONE meal at a time

10.01.2022 How do you get your daily leafy greens? I like to group vegetables into 3 categories... leafy greens cruciferous ... carby We all know what the carby ones are, and they are the easiest to eat every day...potato, sweet potato, peas, carrots, corn, beetroot, parsnip etc Cruciferous vegetables are cancer and disease-fighting superheroes and include broccoli, cauliflower, cabbage, brussel sprouts, kale etc Green leafy are obvious but dont forget to include all your herbs in this group. So I try to eat from each group EVERY day and have a variety from each group over a week. This way you will maximise your nutrients AND fiber diversity. Fiber feeds your good gut bacteria where 80% of your immunity is found. So how do more leafy greens? Could you make a green smoothie for breakfast and add your oats and some seeds? What about making guacamole and adding finely chopped spinach and coriander? You could make pesto with basil AND kale - youll never taste the difference! Put your curry or casserole on top of a bowl of baby spinach and the heat of the meal will wilt the spinach. I even finely slice spinach and toss it through my coleslaws. Nic | Dietitian | Plant-based eating ONE meal at a time.

09.01.2022 I havent always followed a plant-based lifestyle. I came out of Uni in my mid-20s following the Food Pyramid. As life progressed, and 4 children in 5 years appeared, my focus was always on being as healthy as possible and maintaining a healthy weight.... I edxplored raw foods, but found that I experieinced too much gas and bloating. I definitely felt better consuming less dairy but could never flick the milk in my tea or goats cheese. I ate very little processed foods including bread as it also bloated me. BUT cancer at 48 turned my life upside down in so many ways. Firstly I could not ignore the relationship between alcohol and breast cancer...so I put down my glass on 1st Jan 2015. I read The China Study by Colin T Campbell and couldnt ignore how casein the protein in dairy is a tumour accelerator, plus a hormonal liquid containing estrogen. Red meat is a class 2 carcinogen as per WHO classifications. I came across Dr Ornish and his study reversing atherosclerosis (responsible for heart disease) using a low-fat plant based diet. THEN the fiber connection started to filtrate through the reseach. 80% of your immunity is in your gut, and heatlhy gut bacteria thrive on fiber. Fiber is only found in plant foods... * fruit & vegetables * whole grains * legumes (beans & lentils) * avocaodes/nuts & seeds/olives My diet is now firmly centred on eating a variety of plant foods. Nic x Dietitian | Plant-based eating...ONE meal at a time PS Im still working on the side-ways tech challenge - yes my phone is on Auto-rotate :)

09.01.2022 The fun foods arent the nourishing foods...sorry What I mean by this is that I often see people following a Mediterranean diet, and its code for....I drink red wine, eat dark chocolate, and love cooking with olive oil. These are not the nutrient-packed foods on this diet. The seasonal vegetables, whole grains, and legumes used to make foods from scratch, found in the original Mediterranean diets are the nourishing foods. Yes, there are some animal products in this diet, ...but they were more like condiments than the main player! Similar to the Blue Zones...5 cultures who are the happiest, healthiest, longest-living people on the planet today. They all eat at least 1 cup of legumes a day, plus seasonal vegetables and foods made from scratch. They also eat some animal products but once again in small quantities. Nutrition and fiber need to be the focus of any eating plan you follow Nic x Plant-based Dietitian

09.01.2022 How can you save time in the kitchen on a plant-based journey? By finding the right kitchen 'tools' for you. Not everyone thinks a Thermomix is the best thing since sliced bread...I don't.... Because with any equipment if you don't use it, it's just taking up space in your already overcrowded kitchen. I use a mandolin more than any other appliance. I can pop it over my saucepan and slice away, and the vegetables going straight into the pot. You can slice and dice with a mandolin. It's quick & easy - but the blade is super sharp so not necessarily that great if you have children in the kitchen. If that's the case then a food processer is my next favourite. In a few minutes you can grate a kilo of carrots, slice cabbage, or throw all your soup vegetables in and blitz them - so no standing and dicing! I'm all for saving time in the kitchen, so I also love my pressure cooker, which doubles as a large thick based pot for my stir-fries. A client recently purchased in Instapot and it has changed her life! And I know that a Thermomix changes some people's lives as well. So finding the 'right' tools for your lifestyle could be a game-changer :)

05.01.2022 Why protein is NOT an issue! Ahhh who do you believe? Even I get exasperated at the cover-ups and the influence that food companies and industry bodies have on our marketing and therefore the beliefs we have around food.... Just know that you do NOT have to worry about getting enough protein - even if you NEVER ate another piece of meat, chicken, fish, or eggs again! Plant protein is NOT inferior and in fact your good gut bacteria love the fiber that comes in plant protein. So dont stress about protein - instead, focus on eating more vegetables. Nic x

05.01.2022 If you ate a 100% plant-based diet you would be technically eating what a vegan eats. However being a vegan is a lifestyle that involves more than just eating a certain way. A vegan is also concerned with looking after the environment and an animal advocate. While I am not against anything that a vegan believes, I am primarily focussed on the foods need for optimal health.... PS not sure why all of a sudden my facebook lives are sideways - investigating LOL

05.01.2022 3 days a week I work at a women's health centre in Port Hedland...seriously amazing job working with an incredible team of women...and we also have a lot of fun...obviously!

05.01.2022 #nicstips Whether you're trying to eat more plant-based or not...everyone needs to eat more veges I love the flavour of roasted veges and roasted cabbage steaks are no exception.... I try to only handle a vegetable ONCE. This means, if there is left over cabbage after I've sliced how many cabbage steaks I want, I will proceed to slice or dice the rest of the cabbage so it's ready for the meals I have planned for the week. Store in plastic bags or sealed container and your veges will stay fresh for nearly a week

05.01.2022 ! I even succumbed to a snack food the other day when I went shopping - some date and nut balls - I cant believe how many of those types of foods are on the market. Dont get me wrong Im glad there are healthy options these days, especially options that tick all my very fussy boxes...... BUT this is ONE of the reasons why people say healthy eating is so expensive. Its the niched, boutique foods that have a hefty price tag. In reality rolled oats, beans, lentils, brown rice, seasonal fruits & vegetables are the cheaper items on our shopping docket. I usually try and bulk book ONE snack food a week and freeze, so I have a variety over the month. Hommus is my favourite snack and those black bean brownies Im always talking about, both freeze really well. Ive popped the recipes below for 3 cheap as chips healthy plant-based ideas. - the trick is to use water to get the consistency you want NOT olive oil. You have enough healthy fat from the tahini. - I make this almost weekly and use different vegetables and curry flavours - freezes well :) & - what could be cheaper and easier than these! Children tell me they taste like little banana cakes :) These are especially handy if your children are not allowed to take nut-based foods to school. They keep well for a few days in the fridge but have never tried to freeze - they should be OK.

05.01.2022 We live in such a paleo/keto saturated market that you are forgiven for thinking your diet is healthy. Sadly these high-fat diets are lacking key nutrients...especially fiber. Fiber is the only food that switches on our good gut bacteria...where 80% of our immunity lives.... Fiber is only found in plants. There is ZERO fiber in... meat, fish, chicken eggs all dairy liquid oils, butter, margarine nearly all flours Start by getting creative with vegetables. On my YouTube channel, I have a series of 10 different vegetables to help you think outside of the box If you start with cauliflower I have linked them so you can watch them one after the other...each clip is about 10 minutes. Cauliflower cooking video - https://www.youtube.com/watch?v=PkG1JiYaRn8 Nic x Plant-based Dietitian | Eating more plants...ONE meal at a time

05.01.2022 What AM I sitting there thinking when you start telling me what you eat on a typical day? ... No breakfast! surely you must know breakfast is the most important meal of the day! ... okay you dont do breakfast, I wonder if we can incorporate intermittent fasting into her eating pattern if there are no contraindications.... ...gosh Im so unorganised I never know whats for dinner! ... okay what else is going on in her life, does she have a supportive partner? how can we make this as easy as possible? Menu plan would make life easier. ...oh my meals are so bad its embarrassing. ... okay what are the tiny tweaks we can make to improve the nutrition in these meals shes cooking. ...Im just excited that youre here! That youve started this journey and I get to be a part of it! Im thinking about the baby steps you can take to get your health back on track, boost your immunity, and achieve a healthy body weight! Nic x Dietitian | Plant-based eating...ONE meal at a time

05.01.2022 Are you hoarding plant-based recipes but struggling to get them on the menu? Join me for this super practical FREE masterclass and find out the easy way to menu plan so you can eat more of those plant-based meals. Monday 17th May 6pm WST (8pm AEST).... Click her to register (and get the replay if you can't make it live) https://naturallynic.com.au/plant-based-online-training/

03.01.2022 Are you thinking you'd love to give this plant-based thing a go... BUT you're not ready to give up...(you fill in the blank!) Why do we think we have to be perfect or we have to be doing something 100% for it to work?... It's a lie that is keeping you stuck. I've been going to the gym for years and I'm nowhere near being perfectly consistent of perfectly doing all the moves...but I keep on taking baby steps. It's about progress NOT perfection. In my upcoming Masterclass, I'm going to be presenting a way for you to take ONE baby step. 'Eat for health WHILE you lose weight', will help you think outside of the box so you don't feel like you need to do plant-based perfectly, you just have to start. Join me Monday 17th May 6pm WST (8pm AEST). Click the link below to register and receive the replay if you can't make it live. https://naturallynic.com.au/plant-based-online-training/

03.01.2022 Todays choices are tomorrows health Making changes to your diet and lifestyle is NOT easy. We live in a world of instant gratification - so the idea of thinking about our future health before we bite into our food is not the norm.... When starting a health journey its important to minimise hunger. Eat before you go out or take food - being prepared is key to not falling prey to unhealthy temptations. Make some bliss balls or have a back up for when the family pulls out the ice-cream after dinner - in the beginning of the journey a cut-up apple isnt going to cut it! I always help my clients strategies the real-life situations they are going to find themselves in that could potentially pull them off course. Your future health is in your hands OR should I say... on the end of your fork. Nic x Dietitian | Plant-based eating...ONE meal at a time.

02.01.2022 Do you want to be fit & healthy for the kids? Have the energy to keep up with them? Set a good example...... AND it goes without saying you want to achieve and keep a healthy body weight! Let's get you on track eating more plants. No cookie-cutter diets. We tweak your existing meals. Plus I make sure you're getting all the protein, calcium and iron you need to be full of energy... And easily lose those unwanted kilos without feeling deprived! My one hour Plant-based Basics will kick start your Plant-based journey so you can take back control of your health! Comment below or PM me if this is you

02.01.2022 As you know I'm ALL about the food. I've been a Dietitian for nearly 30 years... But it was getting breast cancer back in 2013 that changed the trajectory of my life AND what I believed to be a healthy diet.... Plants are the key to optimal health and the more you can eat the better. However, it's not only about what's on your menu it's also your mindset. Having battled bulimia in my late teens and early twenties I understand the power of food to comfort and console. If we don't understand what's going on inside our heads and the thoughts and desires that can sabotage our good intentions in an instant, we are doomed to fail. Both your mindset AND your menu plan are needed to successfully change your habits and build a sustainable lifestyle. If you're interested comment below or PM me. Nic x

01.01.2022 Are you a busy Mum who needs some inspiration, motivation, and some good old practical tips on how to navigate being a mum AND running a business? This Summit has been created for you :) Click here to register https://wisdomforworkingmums.mykajabi.com/thrive-summit

01.01.2022 Its creeping up to 5 oclock and youve done it again! You dont know whats for dinner! Now the kids are fussing and youre husband will be walking through the door in half an hour andhere we go againmadness hour!... Whats the block? Why do you wait until youre hungry to figure out what to eat?. Lets put aside the fact that what you put on the end of your fork will determine the state of your health Knowing what to cook for dinner every night will revolutionise your life! Having a meal plan will save you time and money, reduce the stress of madness hour AND youll feel amazing because youre feeding the fam healthy meals. But you know this.so why the block? Why the resistance to implementing a strategy that will make your life easier AND more importantly improve your health? If youre sick of the madness hour then take some time over the next week to write down the meals you are eating every night. After a few weeks, youll see your pattern and the meals you make the most often. OR you may realise how often you are eating takeaway or processed foods! When I was cooking for a family of 6, I did this exercise and eventually created a 3-weekly menu. I used this 3-week cycling menu for over 15 years. I only shopped ONCE a week and spent a morning prepping what I could, because I loathed cooking IF I left it until 5pm. (Yes there was seasonal variations and it evolved over time - but you get my drift). Creating a menu plan, specifically for your family, that you can keep using over and over, will change your life! I get excited because it will not only take the stress out of whats for dinner? BUT more importantly youll be eating healthier every night. So grab a pen and paper and write down what you had for dinner last night. Nic x Dietitian | Plant-based eatingONE meal at a time