Nicole Barber in East Maitland, New South Wales, Australia | Nutritionist

Nicole Barber

Locality: East Maitland, New South Wales, Australia

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25.01.2022 Welcome to Endometriosis (Endo) Awareness Month! This month I will be turning my Social Media Yellow in honour of this incurable disease that affects so many women. As a provider who specialises in womens health, one of my key areas is helping women who suffer from Endometriosis.... Endometriosis Awareness Month happens globally each March (and beyond) with a mission to raise awareness of a disease that affects an estimated 176 million (and growing) worldwide. This cruel disease can have devastating effects on the quality of life for those with it due to its very painful symptoms. It is the biggest cause of infertility in women and carries a huge personal and societal costs. During the month of March (and beyond) several organisations, medical professionals and women with the disease raise awareness of a disease that affects not only the women with the disease but also their families during their most (re)productive years. I will be spending the month talking about the role of food and nutrition for women with Endometriosis. Lets all band together this month and get the word out about Endometriosis! #nicolebarberdietetics #nourishwithnic #dietician #endometriosis #endo #endoawarenessmonth #endometriosisawarenessmonth #march #yellowribbon #yellow #endomarchaust #endometriosisaustralia #endometriosiswarrior #endometriosis #endendo #infertility #womenshealth

25.01.2022 Summer is upon us and there is nothing better than a fresh summer salad on a hot day when you really don’t feel like cooking! Salads are versatile, nutritious, and really your imagination is your only limitation. Store bought salad dressings can be full of extras that we don’t really need. For example, preservatives and refined sugar. Remember adding healthy oils by using a dressing is very beneficial to our health, as the healthy oils will help our body absorb vitamins A,... D, E and K better from our salad / veggies. With that in mind, I thought I would share with you a few easy healthy dressings. Be sure to remember that the below dressings can be used on any salad but also any roasted or BBQ veg dish. Pretty much any time you need to add flavour. You can also make them ahead of time and have ready to go for use through the week. Healthy Vinaigrette 1 garlic clove, minced 1 tablespoon Dijon mustard cup raw apple cider vinegar 2 tablespoons fresh lemon juice 1-2 tablespoons raw honey, as needed for sweetness cup extra-virgin olive oil salt and pepper, to taste Verjuice and Mustard Dressing cup verjuice 2 tbsp olive oil 1 tsp Dijon mustard 1 tsp crushed mustard Balsamic Dressing 2/3 cup EVO 1/3 cup balsamic dressing Pepper 1 garlic clove crushed 4 basil leaves torn Maple Mustard Dressing 1 tbsp maple syrup 3 tbsp Dijon mustard 2 tbsp mayo Juice of 1 lemon Maple Lemon Dressing cup pure maple syrup cup lemon juice 1 tbsp apple cider vinegar 2 tbsp EVO tsp chilli powder Easy Tahini Dressing cup tahini tsp sea salt tsp garlic powder cup warm water Simple Avocado Dressing 1 avocado cup extra virgin olive oil cup water cup of basil or parsley 1 lime, juiced salt and pepper, to taste #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #saladdressing #healthydressing #salad

24.01.2022 For women living with PCOS and Endometriosis it can seem overwhelming and like it is never the right time to make changes to benefit their health. It has been proven that eating a healthy balanced diet and introducing regular physical activity to your week can have a positive effect on your condition. Simple things such as increasing your fresh vegetable intake and trying and do 30 minutes of breath focused exercise (ie yoga, pilates, tai chi), walking or swimming each day wi...ll help you to be healthier and combat symptoms. Both these steps are powerful becuase they work to lower inflammations. The women that I work with have found working veggies into each meal, even breakfast, is the most effective way of increasing their overall vegetable intake. It doesnt need to be overwhelming, or labour intensive, keep it simple, but just stay consistent. Are you ready to try a few small changes to work towards being the healthiest you? #nicolebarberdietetics #nourishwithnic #pcos #endometriosis #itsnevertoolate #healthieryou

23.01.2022 When we think about weight loss we dont tend to associate it with inflammation. So, how does inflammation affect weight loss? Click on the link below where I explain the relationship between inflammation and weight loss: https://www.nicolebarber.com//28/Weight-Loss-and-Inflammat... #nicolebarberdietetics #nourishwithnic #pcos #endometriosis #endo #inflammation #weightloss

23.01.2022 Rhubarb! Im stewing some rhubarb to have with my morning muesli and yoghurt We all need more rhubarb! Why - ... Rhubarb is a great source of vitamin C (needed for the growth and repair of tissues in the body) and K (important for helping your blood to clot) and contains some vitamin A (important for growth and development and the maintenance of your immune system). Rhubarb also contains minerals such as potassium (which will help to regulate blood pressure), manganese (involved in the regulation of brain and nerve function) and magnesium (involved in the regulation of muscle, heart and nerve function and keeping bones strong). Rhubarb contains dietary fibre, which is important for a healthy bowel.. Now while there are decent amounts of calcium in rhubarb, its mainly in the form of the antinutrient calcium oxalate. In this form, your body cant absorb it efficiently. Rhubarb is also a rich source of antioxidants. One study I read suggests that its total polyphenol content may be even higher than that of kale (woohoo all the non kale lovers say) Interesting Rhubarb is classed as a vegetable (despite being eaten as a fruit). Energy 100 g of unsweetened rhubarb supplies 95 kJ Are you a rhubarb fan? (nutrition facts from www.betterhealth.vic.gov.au) #veggies #rhubarb #breakfast #nutrition #womenshealth #dietitian #localdietitian #antiinflammatoryfood #antioxidants #nicolebarberdietetics

23.01.2022 In September this year, The PCOS Awareness Association held their annual Symposium in Copenhagen USA. It is a global summit; presenting the latest research on PCOS with the aim of raising awareness within health care professionals and to help those living with PCOS. Its main hope is to provide awareness among governing bodies for more funding to aid more research, as there is still so much about PCOS that we don’t know, yet it affects 1 in 10 women (Jean Hailes Foundation). ...Day 2 was on Lifestyle Management of PCOS. I tuned in and here are my take home messages from the conference: https://www.nicolebarber.com/p/lifestyle-management-of-pcos #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #pcosawareness #pcosawarenessassociation #lifestylemanagement #Lifestyle

22.01.2022 This mid-week nourish bowl was inspired by JSHealth’s Japanese Salmon. It is such an easy meal to whip up when you don’t have a lot of time. It is also great for those with PCOS. As shown in our blogs over the last 3 weeks it is important to have the correct types of fats, proteins and carbohydrates and this meal ticks all the boxes. It has stacks of amazing vegetables, sweet potato (which is known as a low GI carb), uses fish for its protein (the exception to the animal pr...otein) plus has sesame seeds and olive oil to tick the healthy fats. I would love your feedback and photos of this dish! Nic x #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #nourishbowl #salmon #lowgi #healthyfats #vegetables

21.01.2022 Fresh local figs!! Figs are a rich source of calcuim for us; making this muesli bowl even more perfect for breakfast Readers Cafe and Larder is open for your Saturday morning breaky

21.01.2022 Our first recipe showcases the humble pineapple and sneaks in some cheeky greens. Pineapples have a range of health benefits including: Improving digestion Improving immune system Increasing energy... Control blood pressure Vitamin C Tropic Like It’s Hot Smoothie Ingredients: 1 cup frozen pineapple cup frozen mixed berries (any frozen berries you have will work) 1 cup baby spinach or kale (you can add both or any other green you like) 1 tablespoon of chia seeds 1 cup coconut water Method: Pop all together in a blender and blend till your preferred consistency, serve and enjoy! Music Credit Bruno Mars #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #smoothie #smoothies #eattherainbow ##pineapple

21.01.2022 There is a lot of information out there about Gut Health and to be honest it can be very overwhelming! So lets break it down really simply and discuss how you can improve your Gut Health. It is widely known that we should consume Prebiotic foods (asparagus, garlic, apples, bananas, flaxseed, sweet potatoes and berries) and Probiotic foods (yoghurt, kefir, miso, kombucha, kimchi, sauerkraut and pickles) for a healthy gut but did you know that the following types of nutrient ...foods all work towards improving Gut Health too: - Fibre rich foods - resistant starches - Fermented foods - Omega-3 foods - Removing artificial sweeteners Improving Gut Health is a multi layered approach whereby eating a variety of foods rich in the amount of nutrients described above you will build your Gut Health. It is highly important that we feed our gut bacteria (microbiome) by eating foods that are rich in resistant starch (good bacteria). By eating a diet with a variety of fibre is a fantastic way to keep your digestive system happy. Examples include: - Lentils - Peas and Beans - Cooked and cooled Potato - Cold Pasta Salad - Firm Bananas - Certain Wholegrain Products The link below takes you to the CSIRO website which hosts a fantastic video on the importance of resistant starch for Gut Health: https://www.csiro.au//Nutrit/Case-studies/Resistant-starch Lets all work together to make a little change this week to improve our Gut Health! #nicolebarberdietetics #nourishwithnic #guthealth #prebiotics #probiotics #fibre #resistantstarch #CSIRO #smallchanges #bekind

21.01.2022 Earlier in the week I spoke about high fibre foods and their ability to help combat insulin resistance. But did you know that high fibre foods play a significant role in managing PCOS? Click the link below for some interesting facts and fantastic results from a study that was completed on PCOS and the role of Diet. www.nicolebarber.com//High-Fibre-Foods--Their-Role-in-PCOS ... #nicolebarberdietetics #nourishwithnic #pcos #insulinresistance #smallchanges #bekind #body #highfibrefoods

21.01.2022 What is BARLEYmax? BARLEYmax is a resistant starch fibre grown here in Australia, by CSIRO. The CSIRO describe the GMO fibre as ‘A natural, high fibre wholegrain with high levels of resistant starch’. Food Science has allows food fortification, so companies can add resistant starch into their food which makes it easier for us to obtain the fibre on a regular basis. ... Products available are: Heritage Mill Prebiotic Bars - https://freedomfoods.com.au/?s=prebiotic+bars Helga’s Bread, new Digestive Wellbeing Range - https://helgas.com.au/ Barley Max Cereal range - https://www.barleyplus.com.au/ Simsons Pantry Wraps - http://www.simsonspantry.com.au/ra/whole-grain-super-barley Arnold’s Farm Muesli - https://freedomfoods.com.au//arnolds-farm-premium-blend-a/ Lowan’s Coconut and Chia Muesli - https://www.lowan.com.au/lowan-coconut-chia-muesli/ I would love to know your thoughts if you are eating, or decide to try one of the products listed Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #barelymax #CSIRO #fibre #wholegrain

20.01.2022 Did you know that lifestyle, stress and nutrition all play a role in your Polycystic Ovary Syndrome (PCOS)? Insulin resistance is one of the root physiological imbalances in up to 80% of women with PCOS. This happens when your pancreas needs to pump out more and more insulin in response to high blood sugar levels. What is insulin? Insulin lowers blood sugar by storing the glucose in cells. Over time, the cells become resistant to the constant insulin and need more to be sign...alled to lower the blood sugar. When this resistance continues on for a while your insulin levels become high. Insulin resistance is a risk factor for pre-diabetes, gestational diabetes (diabetes during pregnancy) and type 2 diabetes. Women with PCOS are up to seven times more likely to develop type 2 diabetes than women without PCOS. (Polak et al., 2017) Many women with PCOS crave carbohydrates due to the overproduction of insulin. To manage your insulin levels, it's not about avoiding carbohydrates, but it is about being carb savvy. The whole grain carbohydrates are in, and the foods which are primarily high in sugar and low in fibre are out. By making these choices, you can manage your blood sugar and insulin levels better. High sugar, low fibre foods will cause an insulin spike as the body receives a rush of sugar, and therefore the pancreas needs to produce a lot of insulin fast. Some food tips for controlling insulin are: eat some fruit instead of lollies and chocolate during sugar cravings avoid sugar (added or food products which list sugar in the first 3 ingredients) in your diet and over time you will detox the sugar cravings regular wholesome meals and snacks, such as every 3 to 5 hours eat enough protein and healthy fats with each meal and snack (this will help with feeling full and create satiety) choose foods that have a low glycemic index (GI) choose foods which are low in saturated fat (<1.5g/100g) high in fibre (such as wholegrains, fruits and vegetables) (>3g / 100g) By pulling all these elements together, we are achieving an eating plan that aims to lower the development of diabetes and cardiovascular disease. I understand how difficult it is to say no and change what you are currently doing but always remember to be kind to yourself and lots of small changes over time as you are ready truly add up to make a big difference. I am here to support you every step of the way and would love to help anyone who needs me on their journey. Nic x #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #insulin #insulinresistance

20.01.2022 Have you watched Game Changers? Intrigued about more plant based eating? Come chat ... We can run over a plant based diet and make sure you are getting all those key vitamins and minerals in the food approach you feel comfort with

20.01.2022 our local farmers value your support.

20.01.2022 Morning Teas sorted Medical News Today published a great study on 1st Nov 2019 on pears We know consuming all types of fruits and vegetables can reduce the risk of several health conditions. But its great to learn in more detail about certain fruits and veggies (who doesnt remember" my apple a day" selfie awhile back )... So why are pears exceptional? - they provide us with significant fiber. Pears contain a soluble fiber called pectin, which nourishes gut bacteria and improves gut health (gut health win!! big win) They also have great amounts of insoluble fibre(plus lots of water) which will help to do your number 2s. - pears contain high levels of antioxidants, including vitamin C, vitamin K, and copper. These chemicals counter the effects of free radicals, protecting cells from the damage they can cause. This is pretty cool, a 2019 study on pears suggested that people with metabolic syndrome who ate two pears per day for 12 weeks saw a modest decrease in systolic blood pressure and pulse pressure. High blood pressure is a risk factor for cardiovascular disease. Pear tips: Pears dont ripen while they are on the tree. For the best flavor, allow your pears to ripen in a warm, sunny area for several days. Also keep your food simple. Little organisation steps like this will help create daily (and implemented) healthy behaviours #pears #fruit #snack #nutrition #fibre #nicolebarberdietetics #localdietitian https://www.medicalnewstoday.com/articles/285430.php

19.01.2022 Did you know that 80-90% of your body’s serotonin production comes from your gut? Serotonin is a brain chemical that affects our emotions and our behaviours. Serotonin has a role in each cell almost in your body in the way it enables brain cells and other nervous system cells to communicate with each other. There are more studies occurring in serotonin and gut bacteria; as this is a relativity new science. Researchers from the California Institute of Technology in Pasadena... showed that in the germ-free mice, their gut cells produced around 60% less serotonin than the mice with normal gut bacteria (1). Microba (2) (QLD based, Science Research Company) have blogs on the serotonin on their website describing how essential the gut serotonin is due, to its role in regulating glucose and fat metabolism, gut inflammation and gut motility. To me, understanding that serotonin can be produced in the gut, draws strength on the aspect what you eat will effects how you feel. Meals can be more than just filling a hunger feeling. When we eat a diet rich in prebiotic fibres (fibres found in many plant foods next two blogs will cover this more) we can support our gut bacteria, which can stimulate a greater serotonin production. Nic x 1 https://www.medicalnewstoday.com/articles/292693). 2 https://www.microba.com//the-important-role-of-serotonin-/ #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #serotonin #gut #guthealth

19.01.2022 So often I say to people would you go driving with no direction? Your weekly food intake needs the same - direction!. It's no surprise that dinner came around again tonight . Food provides our body with essential nutrients, and every cell in your body will light up like an electrical board when you decide to eat food rich in nutrients (i.e. vitamins and minerals). Without these food nutrients, our bodies are functioning on flat batteries. If we are going to achieve our...Continue reading

18.01.2022 Each day I see women with Endo who say to me they are scared and confused about what to eat. Can they have fats, if so what are the best fats and how much? Red meat? yes or no? Now while it isnt black and white, unfortunately there are still some grey areas, there has been research into this topic and we do know that there are correlations between certain types of fats,different types of meat and endo. Click the link below to see the findings and my thoughts on this topic.... www.nicolebarber.com/single-post/2020/03/12/Endo-Diet #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endoawarenessmonth #endometriosisawarenessmonth #march #yellowribbon #yellow #endomarchaust #endometriosisaustralia #endometriosiswarrior #endometriosis #endendo #infertility #womenshealth

18.01.2022 Following on from my post on the Benefits of Meal Prep, I thought I would share with you some of my top meal prep tips. Just remember there are no hard and fast rules with meal prep. Your food preferences, cooking ability, schedules and personal goals all come into play with meal prep. Some of my top tips are:... 1. Chop and prep your fruit and vegetables you can roast your vegetables and keep them in the fridge to toss in salads or reheat and add some cottage cheese and nuts to make a dish; they can be added to your lunch wrap; or go onto Thursday nights homemade pizza. I roast cauliflower, pumpkin, zucchini, tomatoes, capsicum, mushrooms, onions, broccoli, eggplants and carrots lettuce, carrot, beans, cabbage, capsicum and celery are just a few examples of vege you can chop up as soon as you buy and store them into containers prechopped cut your fruits up and have them handy for snacks or freeze them to put in smoothies did you know you can freeze spinach leaves and avocado? Both of these powerful greens are fantastic in smoothies 2. Cook rice and then portion out into bags and freeze (cauliflower rice can also be frozen) 3. Freeze your nuts to halt oxidation 4. Make your own spice blends, sauces, dukkah and taco seasoning (did you know the first ingredient in taco seasoning is sugar) 5. Boil eggs for the best healthy snack or addition to a meal 6. Utilise your freezer as much as you can. Meals such as frittatas, cottage pie, soup, sauces, casseroles and meats can all be frozen 7. Overnight oats and chia puddings are great to make ahead of time 8. Make your healthy snacks. Protein balls, bliss balls, granola, muesli bars, slices and trail mixes can all be made ahead of time 9. Consistently make time to prep. I spend 1 hour prepping on the weekend and hour on a Wednesday most weeks. But sometimes, it’s just a little bit each day, for the following nights meal (i.e. while making the stir fry, I might chop a few extra veggies and add them to the vege container for the night I plan to roast them) 10. Consider each food group when you are prepping. The healthiest meal plan emphasizes whole foods such as fruits, vegetables, legumes, whole grains, high-quality protein and healthy fats, while limiting sources of refined grains, added sugars and excess salt. What are some of your tips for meal prep? I would love to see them in the comments. Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #mealprep #planning #eattherainbow

18.01.2022 September is Polycystic Ovary Syndrome (PCOS) Awareness Month. PCOS is a serious genetic, hormone, metabolic and reproductive disorder that affects women and girls. It is the leading cause of female infertility and a precursor for other serious conditions including obesity, type 2 diabetes and endometrial cancer. PCOS Awareness Month was created to increase awareness and education about PCOS among the general public, women, girls and healthcare professionals. The aim of PCOS ...Awareness Month is to help improve the lives of those affected by PCOS and to help them to overcome their symptoms as well as prevent and reduce their risks for life-threatening related diseases such as diabetes and cancer. Did you know 1 in 10 women are affected by PCOS? About 50% of women living with PCOS are undiagnosed even though it is the leading cause of infertility in women. As a womens health advocate and practitioner this month I will be posting all things PCOS. I will be specifically looking at fertility and nutrition. Lets all work together this month and always to raise awareness for PCOS. Nic x #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertility #nutrition #diet #pcosaustralia #wingsofhope #teal

18.01.2022 Are you the parent who dreads packing the lunchbox each night for fear of what your child will say? Do you feel pressure to have the perfect lunchbox packed because of the pressures of what social media has bombarded you with? Well I am here to tell you that even Dieticians struggle with this!... Click the link below to my honest and real approach to the lunchbox dilemma we face each day! www.nicolebarber.com/single-po//01/30/The-Lunchbox-Dilemma #nicolebarberdietetics #nourishwithnic #thelunchboxdilemma

18.01.2022 There is alot of things happening at the moment, and we are all talking about it. Today I chatted alot on immune health. While these tips wont prevent (the virus) there are a few things you can do to help strengthen your immune system: Up your veggies Our immune systems are strengthened by the nutrients found in veggies. Include a different colour as much as you can (purple - eggplant; green- brussel sprouts; yellow -squash &capsicums)... Get more sleep Sleep is highly important to our immune system. Research has shown that sleep-deprived people can have suppressed immunity which means theyre more at risk of catching viruses. Drink water regularly Constant drinking of water will move any bugs through your system Add in Vitamin C Citrus, berries, kiwi fruit, capsicum and broccoli are all great sources of vitamin C. While vitamin C cant fight off the common cold; studies have shown it serves several roles in the human body and supports our immune system. Our bodies cannot make vitamin C, so the only way we can obtain the vitamin is by eating fresh fruits and vegetables Add in herbs and spices Garlic, ginger and aromatics are your new best friends. You always feel better from a warm chicken curry, fruit compote with cinnamon and star anise or a home brew chai latte. Its the spice. The good feeling comes deep within . By adding in spices we add trace nutrients into our bodies that which we cannot obtain from food. My favourite spices: cinnamon; ginger; garlic; cardamom; turmeric; cloves; star anise. Taking these simple, small steps will help boost your immunity but also remember to be kind to yourself and listen to your body. #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endoawarenessmonth #endometriosisawarenessmonth #march #yellowribbon #yellow #endomarchaust #endometriosisaustralia #endometriosiswarrior #endometriosis #endendo #infertility #womenshealth #coeliac #coeliacaustralia #coeliacawareness #coeliacawarenessweek #glutenfree #gluten #immunity #immunehealth

17.01.2022 It is certainly no secret that I LOVE Peanut Butter! Peanut Butter supplies all three macronutrients: Carbohydrate low ... Protein great source Fat high in healthy fats They are also a legume not a nut (think lentils and beans), rich in antioxidants and fairly rich in vitamins. So, I am sure you can imagine my excitement when I discovered Mayvers had brought out a new Peanut Butter with the SKIN ON! I haven’t really taken the time to compare my Mayvers Peanut Butters, but the new skin on range intrigued me and I quickly compared the labels and was quite surprised by the differences Smooth Peanut Butter comparing skin on, skin off: Smooth, Skin On / 100g Smooth, Skin Off / 100g Carbohydrates (sugars) 5.2 g (4.3g) 13.4 g (4.1g) Protein 28.5 g 25.0 g Fibre 16.3 g 7.9 g In the battle for the peanut butters it seems like we need to even leave our peanut’s skins on Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #peanutbutter #mayvers #mayverspeanutbutter

17.01.2022 Where are all my egg lovers? Today I am looking at the humble egg that over the years has garnered a bad reputation. Did you know that eggs are nutrient rich and can be enjoyed as part of a healthy balanced diet? Insert happy dance! So, lets dispel some of these myths...Continue reading

17.01.2022 I love Cinnamon and new research is emerging that this little powerhouse has benefits for women with PCOS. Alright lets get the science behind this spice The studies are suggesting that Cinnamon works to boost fertility as it deals with PCOS, improving weight loss, uterine fibroids and even regulating normal menstrual flow. While the statistical evidence is not strong, they are still showing Cinnamon could help.... Cinnamon has also been used to aid women with insulin resistance by slowing the movement of food from the stomach to the small intestine. This is important for women with PCOS as it slows the breakdown of carbohydrate. This will keep you fuller for longer. Ways to add Cinnamon to your day include: Make a lovely real chai latte with real spices (i.e. simmer cinnamon, ginger, black pepper, cardamom pods and cloves) Add it to your Bliss Balls or Nourishing Smoothie Put it in your Coffee to spice it up While the evidence may not be conclusive yet; there is no harm in adding some extra spice to your world; and who doesnt love some extra cinnamon on their warm porridge or sprinkled on top of their ricotta with strawberries on sourdough? The study dosage is recommending 1-6 g / day (1 tsp is 3g). But come on lets go nuts with our Cinnamon! #nicolebarberdietetics #nourishwithnic #pcos #endometriosis #cinnamon

16.01.2022 This protein rich smoothie tastes heavenly and is ready in a flash! It will leave you energised for the morning or push you through the mid-afternoon slump! #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #smoothie #smoothies #eattherainbow #protein #nuts

15.01.2022 Often we look at recipes or read about people activating their nuts so the question is.. Do I need to activate my Nuts? Firstly, what are activated nuts? Activated nuts are nuts that have been soaked in water and then eaten in their softened state. The idea is that by soaking the nuts, you are breaking down the phytic acid found in the nuts.... The reason people say to activate their nuts is around the concerns that the phytic acid (also found in wholegrains and legumes) content in the nut may interfere with the body's absorption of some minerals such as iron, zinc and calcium (abc blog report). To clear this up, Dr Rosemary Stanton explains activated nuts in an ABC blog (link below) that while it's true that phytic acid may bind to some of the minerals in foods that contain it, it's also an important antioxidant and there is also some evidence that phytic acid may have anti-cancer properties. If a person had to rely solely on nuts to survive, soaking nuts to reduce phytic acid may have some advantages; however, it would also reduce some of the B vitamins found in nuts. In the context of a varied diet, there's no need to 'activate' the nuts," she says. https://www.abc.net.au//nuts-health-benefits-how-/11054400 Some different recipe ideas on how to use nuts include: - Pear and Walnut Salad - Roast Pumpkin and Beetroot Salad topped with Feta and toasted Pine Nuts - Nut Butter spread on some delicious crunchy Apple slices - Chicken and Cashew Stir fry with some Chilli and Lime dressing - Carrot and Walnut muffin - Date, Cashew, Cacao, Coconut Bliss Balls - Dukkah How do you use your nuts? I would love to know your ideas! Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #nuts #activatingyournuts #activation

15.01.2022 Sally Richards Lactation Consultant can come support you in your home Mums of young ones you are doing amazing, but know a little support can really make a big difference "are you experiencing painful, blocked milk ducts? Clearing them before they become more of a problem is vital, but can be tricky. ... If you are having problems with painful, blocked ducts or mastitis I can help you to manage this and prevent further issues going ahead in your breastfeeding journey. Contact the Lorn Surgery on 4933 2622 to book a home visit (Newcastle, Port Stephens and the Lower Hunter)" #first1000days

15.01.2022 "as one door closes, another will open" At NBD we are saying goodbye to the legend Nik Adamson - Accredited Practising Dietitian. We know many of our clients will miss you dearly. You have helped so many people achieve and then succeed in their life changing goals. The real game changer . ... Nik has been given a huge opportunity with Anglican Care. While we are really sad to see you go, we are super excited for this adventure for you. Thanks for an unreal 18 months. Ill miss the post- it notes for sure! NBD

13.01.2022 Welcome to the final part of my blog series on PCOS; Fertility and Diet. In Part 3 we are discussing Carbohydrates and are focusing on the effects consumption of Carbohydrates has in relation to infertility. I hope you have enjoyed and gained some insight in this topic over the last 3 weeks.... Click the link below for our final blog in the series: https://www.nicolebarber.com//pcos-fertility-and-diet-part #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #carbohydrates #carbs #carb

13.01.2022 Lunch tomorrow!

11.01.2022 Tonight I wanted to share with you that I have new WEBSITE A massive shout out to Briony Scholz-Taylor from @taylormadevasolutions for designing and developing it for me! Check it out at:... www.nicolebarber.com

11.01.2022 Most of us are aware that we should be consuming Probiotics to help keep our gut healthy! So, what is a Probiotic and why are they so important? Probiotics are live bacteria that are good for your digestive system. These are not the bad bacteria that cause disease, these are good or helpful bacteria that help to keep your gut healthy and happy. Some of the ways that Probiotics help to keep you healthy include: They can help to balance your good and bad bacteria to keep ...your body working how it should Have a role in reducing food intolerances Have a role in boosting your immune system - while taking antibiotics you lose good bacteria; Probiotics help to replace the good bacteria and combat the bad Enhance intestinal permeability There are a host of things that Probiotics do but one of their main functions is to help send food through your gut by affecting the nerves that control gut movement. Some conditions Probiotics are known to assist include: Irritable Bowel Syndrome (IBS) Inflammatory Bowel Disease (IBD) Diarrhoea caused by antibiotics, viruses, parasites and bacteria The effectiveness of Probiotics will vary person to person based on their diet, as they are most effective when one eats a diet rich in prebiotic foods (so they eat lots of fruits and veggies). Prebiotic foods are foods that dont contain bacteria, but rather they are the fuel to help bacteria grow. Once eating a balanced diet rich in fruits and veggies on a consistent basis then adding in probiotic foods will add benefit to you. Probiotic food examples are Yoghurt (check your labels) Kefir Sauerkraut Tempeh Kimchi Miso Kombucha Pickles Dr Joanna McMillan summaries this weeks posts on Probiotics in her 1 minute video clip. Click the link to watch. It will help clarify the message on probiotics, prebiotic and resistance starch. https://www.youtube.com/watch?v=ML8kbG0O2T0 #nicolebarberdietetics #nourishwithnic #guthealth #proboitics

11.01.2022 For a woman with PCOS are there any known benefits outside of the norm for taking Probiotic Supplementation? A study in 2018 looked into the effects of probiotics in PCOS. The randomised double-blind trial was conducted to assess the effects of probiotic supplementation on hormonal profiles, biomarkers of inflammation and oxidative stress in women with PCOS. In a 12 week trial, 60 women with PCOS (aged between 18-40) received either probiotics or a placebo (30 participants i...n each group) and the study team measured the changes in participants hormones and as well as inflammation markers. The results showed that the probiotic supplementation of women with PCOS for 12 weeks had beneficial effects on their total testosterone (male hormones) and inflammation levels. A reduction in male hormones and inflammation markers improves fertility rates. Studies into PCOS have shown there are higher inflammation markers for women who have the disease. When monitoring my clients with PCOS and using diet therapy to treat PCOS, I monitor their blood results (biochemistry). When seeing differences occur in hormones and inflammation markers in the results (data), this is real progress! To date, we know there are a number of ways we can reduce inflammation markers and one of which is through taking probiotic supplements, as they are live microorganisms which when consumed can change the intestinal health. The probiotics used in the study were Lactobacillus acidophilus, Lactobacillus casei and Bifidobacterium bifidum (2 109 CFU/g each). So, when looking at your probiotic, try and see if it includes these strains. #nicolebarberdietetics #nourishwithnic #guthealth #pcos #probiotics #smallchanges #bekind

11.01.2022 It has long been reported that there is a link between following a gluten free diet when you have Endo. I am often asked about this and will share with you what the research has shown. Click the link below to see the results and ways to incorporate gluten free to your everyday life easily...... www.nicolebarber.com/single-post//Gluten-Free-Diet-and-Endo... #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endoawarenessmonth #endometriosisawarenessmonth #march #yellowribbon #yellow #endomarchaust #endometriosisaustralia #endometriosiswarrior #endometriosis #endendo #infertility #womenshealth #coeliac #coeliacaustralia #coeliacawareness #coeliacawarenessweek #glutenfree #gluten

11.01.2022 Each day in my clinic I have women coming to see me who have been diagnosed with Endometriosis seeking help. So, what is Endometriosis? Endometriosis or Endo as it is known for short is common disease in which the tissue that is similar to the lining of the womb grows outside it in other parts of the body. A staggering 10% of women suffer with endo at some point in their life! The disease often starts in teenagers.... Symptoms are very variable and this may contribute to the 7 10 year delay in diagnosis. Common symptoms include: Pelvic pain that puts life on hold around or during a womans period Pain while having sex Fatigue Painful urination or bowel movements Infertility Bleeding between periods Most often Endo affects the reproductive organs. However, it is frequently found in the bowel and ladder and been found in muscle, joints, lungs and brain. The cause of Endo is unknown but researchers have a number of theories and continue to work to find the answer. There has been some great research into the role of diet and how it can positively affect endometriosis. I have applied this research to a number of my patients and have had very positive outcomes. If you have been diagnosed with Endo I would love to help you work through the complexities of your diet and work with you to achieve your health and wellness goals. #nicolebarberdietetics #nourishwithnic #dietician #endometriosis #endo #endoawarenessmonth #endometriosisawarenessmonth #march #yellowribbon #yellow #endomarchaust #endometriosisaustralia #endometriosiswarrior #endometriosis #endendo #infertility #womenshealth

09.01.2022 We all know how much I love what I do. Being a dietitian and on these journeys with my clients is such a privilege and honour. So, when I receive the feedback I have been from my clients it makes my heart sing (truly for days/weeks/years!) These quotes / comments from clients inspire me, and I thought to share as they might inspire you too (Thanks in advance clients!!) Nic x... We are buying a new fridge / freezer" (as we need more room for this fresh produce and to freeze food ) "One thing I have noticed in the last week is that my energy levels are picking right up. I feel a lot brighter and overall wellbeing is good. Who would have thought that a good diet and exercise is good for you, someone could make some money out of this "I’m sleeping better and it’s like my eyes are seeing things brighter" "We were eating our chicken stir fry even on Saturday night!" "I love that I can have toast again, I have more confidence again with my food" "I used to think those ordering the salads (at restaurants) were missing out; now I see it so differently; I'm the one ordering the salad/veg dish, and I'm not missing out at all" "Salads can actually be filling and enjoyable" #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #clientlove #clientappreciation #lovewhatido #inspire #inspiration

09.01.2022 Welcome to Part 1 of my 3 part blog series on PCOS; Fertility and Diet. In Part 1 we are discussing Fats and are focusing on the effects consumption of fats has in relation to infertility. Over the coming weeks we will be discussing Proteins and Carbohydrates.... Click the link below to dive in to the world of fats: https://www.nicolebarber.com//pcos-fertility-and-diet-part #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #fats

09.01.2022 Welcome to Part 2 of my 3 part blog series on PCOS; Fertility and Diet. In Part 2 we are discussing Proteins and are focusing on the effects consumption of Proteins has in relation to infertility. In our final part next week, we will be looking at Carbohydrates.... Click the link below to review the findings on Protein: https://www.nicolebarber.com//pcos-fertility-and-diet-part #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #protein #proteins

09.01.2022 One of the most common questions I am asked by the women who come to see me with Endo is what can they eat that is safe, will help with inflammation and a big one is that is easy to do when they are having a flare. My heart goes out to my clients as I understand that each day is a struggle and there are good days and bad days. Some days you just want something that is simple, easy and also nourishing. With that in mind I wanted to share a simple recipe with you for Easy Roas...t Chicken and Vege that takes minimal effort, is nourishing and will help with your inflammation. So why did I choose Chicken over all the meat you can roast with.... because it is classed as a safe meat. Unlike red meat that has links to increasing inflammation the humble chicken is known to help reduce inflammation. In next weeks post I will explain more but its important to note there are some links between chemical associations, so pick organic chicken if you can. Its also important to note that by roasting your vege they are being slow cooked with makes them low for inflammation. Add to that some chickpeas, herbs and no sugar sauces (if you like a sauce) i.e. lemon juices and olive oils and you have an incredibly nourishing meal that you can actually cook extra of for additional meals during the week! Roast vege are great cold included in salads and last up to a week in the fridge. By adding more fibrous foods such as vegetables and legumes has been shown to be a positive step forward with lowering the risk of Endo. Roasting your legumes is an easy way of including these foods especially if you are not in the habit of cooking with them just yet. When a chickpea roasts it becomes crispy and takes on the herbs and spices in your roasting tray. By adding the spinach leaves right at the end you gain extra Vitamin C back as this nutrient is lost during the cooking process. Now for the recipe.... Easy Roast Chicken and Vege Ingredients: Chicken Breast Potato Sweet Potato Carrot Zucchini Broccoli Pumpkin Mushroom sliced Spinach Leaves Chickpeas - 1 can 1. Cut all vege to desired size and drizzle with Olive Oil and bake for 45 - 60 minutes at 160 degrees in the oven. 2. When there is 20 minutes remaining pop in your Chicken Breast to bake as well 3. Stir through Spinach at the end before serving. 4. ENJOY Permission granted by one of my beautiful clients to share her photos. She was also the inspiration behind this recipe! #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endoawarenessmonth #endometriosisawarenessmonth #march #yellowribbon #yellow #endomarchaust #endometriosisaustralia #endometriosiswarrior #endometriosis #endendo #infertility #womenshealth

09.01.2022 what a beautiful initiative

07.01.2022 A simple question and one that I get asked regularly so I decided I would put together a short video explaining why. Nic x #nicolebarberdietetics #nourishwithnic #pcos #endometriosis #learnnourishradiate #smallchanges #whyilovewhatido #empoweringchange #science #bereal #nourish #foodfornourishment

07.01.2022 This week I decided to lighten it up and have a little fun by doing a series of posts about smoothies. Keep an eye out of the coming days for a couple of amazing recipes! Firstly, you know I am a fan of the smoothie and love how easy it is to whip one up when you are in a hurry and how creative you can be when making one. The humble smoothie is a great on the go breakfast or snack and can be prepared on the day or even the day before if you need.... Why are smoothies so great? They pack a punch on the nutrient front Are so full of flavour They are a great way to incorporate produce you generally would not enjoy normally (you may not like kale or zucchini but pop them in with some fruit and it easily disguises the taste) They make an incredible start to the day or can help you get through the mid-afternoon slump and cravings They strengthen your immune system (made up with fruits, vegetables and superfoods you are able to increase your vitamin, mineral and antioxidant intake) High in fibre (blended smoothies retain the fibre content of the fruit and vegetables) Great source of plant-based protein Great for Kids I challenge you this week to have a go at making a smoothie or two or three!!! Use one of the recipes I post, one of your faves or even create a new one. Post a pic in the comments of any of my posts this week as I would love to see them. Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #smoothie #smoothies #eattherainbow

06.01.2022 Anyone who knows me knows I LOVE Peanut Butter! Did you know that Peanut Butter is packed full of good stuff? Peanut Butter contains monounsaturated fat (GOOD FAT) Its good for your heart Its an amazing energy booster... Its rich in fibre It contains potassium It contains fibre It helps boost immunity It is not nut, but they are legume, which means they sit in the same food group as lentils, peas, and beans As a legume, they have a higher protein content (then other nuts), and they contain other nutrients like manganese, niacin and vitamin E All this and it tastes incredible! Great ways for women with PCOS to incorporate Peanut Butter in their diet and beat the 3pm slump is to have an Apple with Peanut Butter spread on it or a nourishing Peanut Butter Smoothie. Both are delicious and with being packed full of healthy fats and protein will fill you up and assist in controlling your insulin. #nicolebarberdietetics #nourishwithnic #pcos #peanutbutter #notanut #healthyeasysnack #handsupwholovespeanutbutter #smallchanges #bekind

05.01.2022 fixing the 3-o-clock-itis (which is completely normal, our body circadian rhythm is designed for a nap at around 2-3pm plus that morning coffee is wearing off) a good low GI afternoon snack will be a powerful game changer to your afternoon. ... Ryvitas are full of seeds, made on whole wheat (no sugar) low GI and super high in fibre. Avocado - whats not to love about avocado. My favourite healthy fat. This guy will drive down inflammations, promote brain health and function, power your immune system and research is showing avocado aids the absorption of other colourful veggies five-fold Australian Avocados #avocado #ryvitas #snack #3pm #liverhealth #lowgi #healthyfats #localdietitian #nicolebarberdietitian

05.01.2022 An exciting study 1 just published supports the need for dietary intervention as the first line of treatment for PCOS. In October this year, lecturers at UNSW, Sydney University and ANZAC Research Institute published their study showing that in PCOS induced mice, when they consumed a diet which was: low in protein (P 14%)... moderate in carbohydrates (C 47%) moderate in fats F 39%) The dysfunctional reproductive function was restored, meaning ovulation cycles returned. This diet ratio reflects the traditional Mediterranean Diet, which also has numerous studied health benefits in improving lipid profiles and protection against oxidative stress. Adherence long term seems more manageable on a Mediterranean Diet, as another study has shown us, where in PCOS women they found on this diet they had lower testosterone and HOMA-IR levels 2 My PCOS girls are sure to be asking, what is the Mediterranean Diet? It is a generic term based on the traditional eating habits in countries bordering the Mediterranean Sea, think Italy, Greece, Spain! It’s important to remember that there is not one standard Mediterranean Diet as there are at least 16 countries that border the Med. Eating styles and foods vary between countries and even their regions in each country. Some of the common factors include: plenty of fresh fruits and vegetables a variety of bread and other grains pulses, nuts, and seeds primary fat source is olive oil dairy products and eggs fish and seafood poultry and red meat in low to moderate amounts Fish and poultry are more common than red meat in this diet. It also centres on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets. Nic x 1. Rodriguez-Paris et al; Defining the impact of dietary macronutrient balance on PCOS trait; Published 16th October 2020 in Nature Communications https://www.nature.com/articles/s41467-020-19003-5 2. Barrea, L. et al. Adherence to the Mediterranean diet, dietary patterns and body composition in women with polycystic ovary syndrome (PCOS). Nutrients 11, https://doi.org/10.3390/nu11102278 (2019). #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #mediterraneandiet

05.01.2022 To follow on from my posts over the last couple of weeks I approached my good friend @brionyscholztaylor to ask if she would mind if I shared one of the staples in her and my home that she created a couple of years ago, the Easy Frittata. The humble frittata is a very underrated dish. You can easily adapt, make in advance, freeze, it tastes good and will nourish your body. Tasty hot or cold and transportable, so it’s perfect for popping into lunch boxes. ... One of my absolute fave things is that you can literally adapt this frittata to suit dietary requirements (gluten free, dairy free, vegetarian, low FODMAP). You also don't have to use the meat and vegetables listed, you can choose your fave meat and vegetables or no meat at all. Use the vegetables you have left over in the fridge. Add different herbs and spices! I really hope you enjoy this recipe and would love to see/hear about your frittata creations. Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #frittata #eggs #eattherainbow #fodmapfriendly

05.01.2022 Who out there skips lunch? There are people who think they can ride out the day without lunch. However, there are some problems that might arise as skipping lunch is like going on a mini fast and may lead to intense feelings of hunger especially if breakfast was not adequate. Lunch is an important meal for everyone. It provides energy and nutrients to keep the body and brain working efficiently through the afternoon. A packed lunch made at home can be a healthy and delicious... and gives you control over the foods and ingredients included. My steps for making a great lunch - Use your veggies as your base (raw, cook, steamed but that food group). Veggies add the trace minerals and vitamins essential for our health. They rehydrate; they are great for our skin; liver; and pretty much every body cell in your body. This food group is essential - Add some protein. Protein foods are essential for satiety. - Add some low GI carbohydrates. These guys give you the energy to get through the afternoon (think about it, breakfast gives you fuel till lunch 3 to 4 hour window generally. Lunch needs to get you to dinner this could be a 6+ hour window. Double duration. - Add some fats Healthy fats are good. Our brain likes fat. It activates those feel good endorphins. Here are some ideas on how you could create some lunches - Zucchini noodles + shredded chicken (seasoned) or tinned tuna/salmon, sauté onions, tomatoes, mushrooms, feta, toasted pine nuts and Edgell’s Zesty chickpeas (in olive oil and sea salt). Top with olive oil, lemon juice, salt and pepper - 2 slices of wholegrain sourdough with hummus, smoked salmon, sliced tomatoes and spinach leaves. Serve with a big side salad - Buddha Bowl pulled meat/Mexican mince, black beans/lentils (or a combination of mince and black beans), cooked brown rice, corn, lettuce, tomatoes, capsicum; (or grilled zucchini, capsicum, eggplant is yum in this dish); topped with natural Greek yoghurt and avocado. - Cooked potato or sweet potato slices in the pan topped with avocado, poached or pan cooked eggs. sauté veggies (spinach, mushrooms, tomatoes) and topped with dukkha Take time to enjoy your lunch. Sit near a window; use a knife and fork. Reset, Refocus, and Recharge. It will change your afternoon! Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #lunch #lunchideas

04.01.2022 Welcome to Coeliac Awareness Week! Over 355,000 Australians have coeliac disease. That equates to approximately 1 in 70 aussies. Did you know that 805 of these dont even know they have Coeliac Disease!!! Like with a lot of diseases some people have a lot of symptoms others very little. Coeliac Awareness Week aims to raise awareness about the disease and the need for it to be treated seriously.... Ok so what is Coeliac Disease? For sufferers of Coeliac Disease, the immune system reacts abnormally to gluten, a protein found in wheat, rye, barley and oats, causing damage to the small bowel. The tiny villi (finger-like projections) which line our bowel become flattened and inflamed. It reduces the surface area of the bowel available for nutrient absorption, which can lead to various malabsorption and gastrointestinal symptoms. Symptoms can also be caused by inflammation in other parts of the body. Left undiagnosed and not treated properly can have a number of serious health consequences. If you or someone you know are at risk or concerned about Coeliac Disease, Coeliac Australia offers a free online self-assessment tool you can utilise at the below link: www.coeliac.org.au/assess This assessment tool does not replace the need to see a GP for testing, diagnosis and management. I will be spending the week addressing the links between Gluten and Endometriosis as well as sharing with you a Coeliac and Endo Friendly recipe for you to try. #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endoawarenessmonth #endometriosisawarenessmonth #march #yellowribbon #yellow #endomarchaust #endometriosisaustralia #endometriosiswarrior #endometriosis #endendo #infertility #womenshealth #coeliac #coeliacaustralia #coeliacawareness #coeliacawarenessweek #glutenfree #gluten

04.01.2022 Readers Caf Saturday to collect your Radish Bunch and make your own Radish Salsa :)

03.01.2022 As a health practitioner specialising in PCOS and the role of nutrition I see women daily who talk about feelings of being anxious, stressed and overwhelmed. While my focus is on nutrition I also take a holistic approach with the women I see so I can have a full understanding of what is happening and how best I can work with them to achieve the best results. Whilst I am not a psychologist I do understand that PCOS is a complex disease and one that the symptoms and associated ...diseases are heart wrenching and can cause a number of different reactions in every woman. A study by the Monash University Behavioural Science Laboratory by Georgia Rush focusing on the psychosocial effects of Endometriosis and Polycystic Ovarian Syndrome has found that women with Polycystic Ovarian Syndrome (PCOS) have high levels of depression, moderate levels of anxiety and stress and self-reported wellbeing so low that it is poorer than levels found in patients with cancer and heart disease. One of the women I see described herself the following way: I get embarrassed. The symptoms are often visual and hard to ignore or hide. I see myself as being disordered and broken. I see myself as inferior to others. I feel anxious and down about being imperfect Findings of the study at Monash University highlighted the need for a multidisciplinary approach in treatment involving psychological support for women to reduce the negative impacts of PCOS and its symptoms. I wanted to highlight this today and say to all of you out there whether you have PCOS or not is it OK TO NOT BE OK! Speak up, reach out. You dont need to stay silent. Mental Health is just as important as Physical Health. Nic x *permission was granted to use the quote * #nicolebarberdietetics #nourishwithnic #pcos #pcosawarenessmonth #pcoschallenge #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #wingsofhope #teal #ruok #mentalhealth #itsoktonotbeok

03.01.2022 My clients often describe that they feel out of control and that PCOS is controlling their life! PCOS is tough, there are no doubts about that. PCOS affects more than just your periods. As a lot of you are aware it even affects the way your body craves for sugar and even how it processes sugar. Are you a sufferer of Insulin Resistance due to your PCOS? Actually, up to 80% of women with PCOS have insulin resistance. ... Did you know that high fibre foods can help to combat insulin resistance? So, what does that mean for you? These foods slow down digestion and reduce the impact of sugar which can be beneficial to women with PCOS. Examples of these foods include: Whole Grains such as oats, quinoa and barley Berries Almonds Sweet Potato and Pumpkin Cruciferous Vegetables such as dark leafy greens, broccoli and cauliflower Beans and Lentils When you eat high fibre foods each day, you are making an impact with improving your insulin resistance. Carbs are often feared but I can promise you the evidence shows that they are your friend and not something to fear. I work with my clients to include high fibre foods at each meal. Small changes like this one build to the bigger picture. Remember though be kind to yourself, everyone at some point picks up the chocolate bar instead of the apple! #nicolebarberdietetics #nourishwithnic #pcos #endometriosis #insulinresistance #smallchanges #bekind #body #highfibrefoods

03.01.2022 Food innovation is happening at a rapid pace. Food and Beveridge companies are constantly looking for new ways to make nutritious and healthy offerings that are unique, exciting, innovative, enticing, and sustainable. What this means for us is we now have more options to choose from when completing our shopping. On that note, whilst completing the shopping for my family I have been taking the opportunity to check out some new exciting products on the market that I can share... with you. So, I thought I would share with you some new finds available in your local supermarkets. 1. Olina’s Simply Seed Crackers - These seeded crackers are awesome! No flour, wheat, gluten free, dairy free, sugars, preservatives etc they are just all seeds! Low in carbs and really low in sugar plus great protein content too. These would work for the Christmas social plate 2. Sunsol Probiotic Muesli - Who doesn’t love some beautiful muesli mixed with some coconut and dark chocolate it’s that just summer! Sunsol have developed a probiotic range very innovative. Probiotics are all about gut health, and this would be a great alternative especially for those who don’t like or eat yoghurts. Good sugar level for a cereal; great fibre and protein content. 3. Tasti Fruit + Veg - A new alternative to protein aka nut and date balls. These could work for those with allergies, or for school lunch boxes or just as something new. A great way of adding in those extra veggies 4. Edgell’s Snack Time - This is my absolute fav. This new creation makes adding chickpeas even easier. Legumes are natures goodness low GI (so no sharp rise in blood sugars or insulin), so rich in fibre, protein and legumes contain all the goodness of veggies (they actually count as a veggie serve as well as a protein serve). I would love to know if you have tried any of these new snacks and what you think of them! Or, have you found something new of late you would like to share? Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #newbuys #foodinnovation #olina #sunsol #tasti #edgell #healthysnacks

03.01.2022 Lets kick off the week talking about Endo and Immunity. While Endo is not classed as an autoimmune disease, researchers are looking to understand the root cause of Endo and why sufferers may have abnormal immune system responses. There are likely many things related to triggering this condition. Hypothyroidism, fibromyalgia and rheumatoid arthritis are all classed as autoimmune conditions and have all been linked to having higher occurrences in women diagnosed with Endo. ...Inflammation has a key role in the symptoms and pain associated with these conditions as it does with Endo. In endometriosis, the immune system fails to recognize and target endometrial tissue growing elsewhere in the body. This failure may indicate that endometriosis is an immune disease. Endometrial lesions themselves may have some ability to evade the immune response much as some cancers do by tricking or confusing immune cells that would otherwise attack those cells that form the lesions. So how can we boost our immunity through diet: - Up your veggie intake - Up your spices turmeric especially - Add in garlic garlic everything - Hydrate well An easy way to get a lot of the above conquered is by cooking up a batch of soup. The recipe below for Immunity Boosting Soup is fantastic and you can even freeze the leftovers. Ingredients: 1 large onion 1heaped teaspoon of minced garlic 200g diced bacon 1heaped teaspoon of turmeric 1/2 head cauliflower 1 can cannellini beans drained & rinsed 3 carrots 3 small or 1 large sweet potato 1/2 large jap pumpkin (better colour & flavour) 4 low salt chicken stock cubes with approx 1-1.5L of boiling water (enough to cover veg) Season to taste Method: Chop/slice all veg into rough rounds or cubes Add a little oil to a large deep saucepan. Fry off garlic, onion, bacon, turmeric until onion soft. Add all veg with exception of beans. Pour over stock & rapidly simmer until the veg is breaking up & soft. Stir thru beans. Remove from heat, blend until smooth with stick blender. Serve. Can be frozen. Can omit bacon for complete vego meal. Adding cannellini beans thickens & adds some protein. #nicolebarberdietetics #nourishwithnic #dietician #endometriosis #endo #endoawarenessmonth #endometriosisawarenessmonth #march #yellowribbon #yellow #endomarchaust #endometriosisaustralia #endometriosiswarrior #endometriosis #endendo #infertility #womenshealth

03.01.2022 With the restrictions being applied at supermarkets, events being cancelled and daily changes to the current situation, I wanted to share with you that there is still amazing fresh produce available in our area. By purchasing fresh produce in our area you are supporting local businesses during this time and they truly appreciate it. I can highly recommend all of the below for their quality products....Continue reading

02.01.2022 I work with women everyday who suffer from PCOS. So, what is PCOS? Polycystic Ovarian Syndrome (PCOS) is a condition that affects womens hormone levels. A woman who suffers with PCOS produces higher than normal amounts of testosterone. This imbalance in their hormones can cause them to skip menstrual periods and makes it harder for them to fall pregnant.... In PCOS many fluid-filled sacs grow inside the ovaries. These sacs are follicles and each one contains an immature egg that never matures enough to trigger ovulation. PCOS can cause: Infertility Metabolic syndrome Sleep apnoea Depression Excessive hair growth on the face and body Heavy bleeding Acne Weight gain/difficulty in losing weight Headaches Baldness Diabetes/Insulin Intolerance Endometrial cancer Hypertension PCOS was once an area many did not know how to treat or manage. There is still a lot we dont know and understand. However, more research is emerging and the role of diet is clear in the management of PCOS. There are specific things you can do with your diet to help your PCOS. If you have been diagnosed with PCOS I would love to help you work through the complexities of your diet and work with you to achieve your health and wellness goals. #nicolebarberdietetics #nourishwithnic #pcos #endometriosis #whatispcos

01.01.2022 I wanted to welcome the new people to my page and take a moment to introduce myself. I am Nicole, the Director of Nicole Barber Dietetics. For the past 12 years I have been working as an Accredited Practising Dietician who specialises in Womens Health. I have a strong passion for womens health issues and work tirelessly to keep up to date with the latest research and development within my specialist area. I do this to ensure my patients have the latest information on thei...r health concerns. When you come to my office, I work with you to deliver a holistic nutrition plan. I understand that no two women are the same and each woman needs an individualised plan and approach to suit their needs and conditions. Three words that summarise me are: LearnNourishRadiate Learn - learn about nutrition, how it fits to your body and health Nourish - is the title of our seasonal cooking workshops; and is also the way food can "nourish" your body when you provide your body with the right nutrients Radiate - Is my outcome goal for you I look forward to connecting with as many of you as I can! If you have any questions please feel free to email, call or message me. Nic x #nicolebarberdietetics #nourishwithnic #pcos #endometriosis #welcome #learnnourishradiate

01.01.2022 Hands up if you have been told that potatoes are bad for you, should be avoided, make you gain weight? Well I am here to tell you cooked and cooled potatoes can be a big winner for your health! Insert look of horror from some! As the potato is cooled, the fibre structure changes and it becomes a resistant starch fibre to our gut. WINNING!... What is resistant starch? It’s a fibre that your digestive enzymes cannot break down, but instead becomes food for your gut. Resistant fibre arrives undigested at your large intestine where it feeds different bacteria’s and then produces really important short chain amino acids (SCAA). SCAA help stimulate the growth of serotonin (that feel good hormone). ‘Eating resistant starch leads to positive changes in the bowel and could protect against the genetic damage that precedes bowel cancer.’ (CSIRO website) Another benefit for those with diabetes is that by eating your potato cooled, is that it will have less of an effect on your blood sugar levels. This short video is a great summary on resistant fibre. Well worth a watch: https://www.csiro.au//Nutrit/Case-studies/Resistant-starch Tomorrow’s Lunch tip boil some chat potatoes and eggs. Allow to cool overnight in the fridge. Pop them into tomorrow’s lunch with your tinned fish, cos lettuce, olives, green beans + orange vinegarate dressing (formally known as a Nicoise Salad), but it’s the perfect combination for your health. Nic x #nicolebarberdietetics #nourishwithnic #dietitian #endometriosis #endo #endometriosisaustralia #endometriosiswarrior #womenshealth #pcos #polycysticovariansyndrome #infertility #fertitlity #nutrition #diet #pcosaustralia #ResistantStarch #potato #guthealth #digestion #digestivehealth