Naturally Nina in Dunsborough, Western Australia | Alternative & holistic health service

Naturally Nina

Locality: Dunsborough, Western Australia

Phone: +61 429 866 595

Address: 226 Naturaliste Terrace 6281 Dunsborough, WA, Australia

Website: http://www.naturally-nina.com

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• Alternative & holistic health service
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• Nutritionist

25.01.2022 There was a time in my life I exercised to burn calories. To earn food. To lose weight. To feel worthy as a person. Exercise is healthy. But THAT mindset is not Today, I train because it adds so much value to my life. And I couldn’t care less about how many calories I burn during a session ... Some of the PROVEN BENEFITS of exercise: increased insulin sensitivity. This helps with my diabetes management but also reduces risk of chronic disease! improves heart health and function. increased capacity to fight oxidative stress, especially important for healthy ageing. improves mental health and boosts your mood through releasing endorphins. improves cognitive function and brain health. increases lean muscle mass and bone density, both important for being functional in daily life and as you age! improves sleep quality. improves mitochondrial function, aka the ability for your cells to produce energy. And SO much more.... And whilst these physical benefits are all incredible, the confidence, mental strength, friendships and determination training gives me are even more important to me. It’s about building yourself UP, not running yourself to the ground. Wearing Fortify Gear tights and knee sleeves ~ my code is ‘Nina’

25.01.2022 How good is SUSHI? I know a lot of people get a little intimidated by the idea of making sushi themselves...however it’s actually surprisingly easy and soo much fun Sushi also happens to makes a really great balanced and filling meal, if you choose a veggie + protein-rich filling and add some healthy fats, such as avo! STEP 1: Lay nori sheet shiny side down on your bench top and spread with a 1cm thick layer of rice (I used short grain brown, great way to use up leftov...er rice/quinoa!!), leaving a 5cm wide strip on the edge furthest away from you. STEP 2: Lay your toppings down the middle, parallel to you. I used carrot, cucumber, coriander, sweet chilli tofu + avo STEP 3: Roll sushi tightly away from you like a wrap. Wet the end strip with a little water to make it sticky and ‘seal’ you roll. STEP 4: Gently slice with a sharp serrated knife, then add soy sauce + wasabi (essential) ENJOY!!

22.01.2022 No time? No worries Made myself this wholesome and delicious Buddha Bowl for lunch in less than 15 minutes despite having done zero weekly ‘meal prep’ (while I try to most of the time, I’m human. Sometimes I don’t have the time or really can’t be bothered, and that’s okay too) And this is a friendly reminder that it’s OKAY to take the short cuts sometimes. Don’t have fresh veg? Use frozen!... Didn’t prepare snacks? Grab a bar! Forgot to cook rice? Keep some quick cook cups as a back up. Have no time to make lunch and nothing prepared? Buy something or make a super quick smoothie, sandwich or bowl of oats. My fave tip: When you cook dinner, make extras that you can ‘upcycle’ for lunch the next day. I call this a #LunchUP (I will never stop trying to make this a thing!!!) In my bowl I have leftover saffron basmati rice from last night, some tofu I pan fried with my homemade teriyaki sauce, sautéed broccoli, kale + capsicum, fresh greens + a super quick peanut satay sauce. Deeeelish!! See more

22.01.2022 BIRCHER one of my #1 OG favourite things to eat. Like, ever. Makes such a nourishing and filling meal or snack, totally suitable for any time of the day! FUN FACT: by soaking the oats overnight, it makes them easier to digest + also enhances nutrient absorption and bioavailability. My Swiss ancestors were definitely onto something TO MAKE IT:... 1 Combine your favourite muesli with 1 tbsp sultanas, a few heaped tbsp of yoghurt (I used homemade soy Greek yog), a splash of plant milk, cinnamon + squeeze of lemon juice. 2Stir well and allow to soak for a few hours or overnight. 3Top with banana, nut + seed mix and more yoghurt. ENJOY See more

21.01.2022 In that left photo, I thought I was healthy. In fact, I was OBSESSED with health. I was very strict about what I ate. Only ‘whole’ foods. Nothing processed. No gluten. No refined sugar. No oil. Very low fat. I never ate out. If I did go out, I ate before or brought my own food in a Tupperware. ... I got up early to do an hour of yoga every day and ran most days of the week. It felt like a struggle. I THOUGHT I was being so healthy, yet at the same time I was always cold, had no energy, I was frail and weak. I didn’t have a period. My hair was thin and brittle. My runs were exhausting and totally drained me. I was anxious about food, anxious when I couldn’t exercise as I had planned. I got heart palpitations walking up the stairs. I couldn’t sleep or concentrate. I was so obsessed with trying to be ‘healthy’ that I was blind to how incredibly UNHEALTHY I really was. NOW, I am so much less focused on ‘health’, so much more flexible and so much more balanced. And yeah I weigh a LOT more, more than 10kg more to be exact, and I can honestly say I am the healthiest I’ve ever been in a very long time. I no longer get heart palpitations. I feel strong and alive. I can concentrate for hours. I finish training still feeling energised. My hair is so much thicker and healthy. My mood is a million times better. Whilst most of my diet is based on whole foods, it’s because it makes me feel my best, not because I feel I have to. I eat processed foods, gluten, refined sugar and oil. I can go out and eat a burger with my friends without feeling anxious about it. I’m not perfect. So far from it. I let stress get the better of me, I make mistakes and I have days that I struggle with my body, food, life... But I respect my body. I take care of my body. I see health for not only what I eat, but how I feel, think and speak to myself, my social life, my sleep, having balance. And I am a totally different person for it. Sometimes LETTING GO a little is the healthiest thing you can do. For your body, but for your mind too. Here’s to more #gainz !!

21.01.2022 Let’s chat DIETS low carb, vegan, paleo...all of them tend to either be demonised as being terrible, or glorified as being the most optimal way to eat for health, weight loss, whatever But you know what all of them have in common? They don’t really tell you much at ALL about what that person is really eating!! You can be eating a ‘low carb’ diet eating loads of bacon and keto treats. Or you could be eating lots of veggies, nuts and seeds...... You can be eating a ‘vegan’ diet living off hot chips and oreos. Or you could be eating a good balance of grains, legumes, veggies and so on. This is why labels can be very unhelpful (ethical and medical/allergy purposes aside). Sometimes NOT having a label on the way you eat, but focusing on making quality food choices that best serve you and feel good to you makes so much more sense Just some food for thought!! P.S. you all know I’m in nooo way anti-carb. The opposite if anything!! But this bowl could technically be called ‘low carb’ with only 11g net carb in the whole bowl. But definitely NOT lacking on protein, healthy fats and micronutrients. Quality over labels all the way

20.01.2022 CHAI SPICED ZUCCHINI BREAD SLICE best. snack. ever. And even better: meal-prepable A fudgy, soft, and protein + fibre-packed slice with that ideal #balance of sneaky hidden veggies AND choc chips Making up a batch up some kind of healthy snack for the week (whether that’s bliss balls, homemade protein bars or some kind of muffins, slice or loaf!) is ALWAYS on my weekend to-do list ~ makes it SO much easier to have some wholesome and deeelish snack options on hand durin...g the busy week RECIPE: 100g brown rice or oat flour 50g @macr0mike Hawaiian Salted Vanilla protein (my code is amb-nina) 1 tsp baking powder 2 tsp cinnamon 1 tsp ground ginger 1 can white or butter beans, drained and finished 1 cup almond milk 1/2 cup apple sauce 1/2 small grated zucchini 50g dark chocolate, I used @loving_earth Almond Crunch from @floraandfaunaau 1Preheat oven roll 200C and line a loaf tin with baking paper. 2Sift together flour, baking powder, protein and spices. 3In a blender or food processor, add beans, almond milk and apple sauce. Blend until smooth. 4Combine wet and dry ingredients, then fold in zucchini and chopped chocolate. Pour into your load tin, then bake for about 45-50 minutes or until golden + a skewer comes out clean. 5Allow to cool before slicing. ENJOY!! P.S. apparently it’s World Baking Day, so whipping up something yum is a must!

19.01.2022 A REMINDER Your mental health, your self confidence and how you feel within yourself is SO much more important than having the ‘perfect’ body. Heck. What even is the ‘perfect’ body anyway? If a diet or eating/training a certain way or following certain ‘rules’ isn’t working for your body or lifestyle, STOP forcing it.... If you don’t enjoy kale smoothies and chia pudding or almond milk, DON’T eat them. If tracking macros or counting calories or wearing a fitness tracker is making you anxious and obsessive, STOP doing so. Dedicate more time tuning in with your body and learning what makes you feel good, instead of trying to follow what someone else is doing or saying you should do. Trust your body, your intuition, your gut. And most importantly, realise that no matter how ‘perfect’ it may be, your physical appearance and body shape or size will NEVER make up for an unhealthy, unhappy mind. Sometimes the healthiest thing you can do is let go of some of that control. Self confidence, strength, freedom + a healthy GLOW beats perfect abs and thigh gaps for me any day

19.01.2022 VEGAN COLLAGEN ~ do I need to be taking a supplement? Is it worth the money? In my professional opinion, nope! Collagen is important. It’s a structural protein composed predominantly of the amino acids glycine, lysine and proline, necessary for health skin and hair, joints, bones and nails ... Our bodies produce collagen! Or it can be sourced from animal products, usually beef cartilage or fish. But remember, taking a collagen supplement doesn’t necessarily translate to more collagen in the body. As with everything we eat, our bodies break down these proteins into their individual amino acids to use as they feel fit! So some may be used for collagen production, but also muscle repair, hormone + neurotransmitter synthesis etc Vegan collagen supplements are almost always collagen ‘boosters’ meaning they provide the nutrients necessary for our bodies to produce collagen ~ such as the amino acids above, zinc, biotin + vitamin C. ALL of these nutrients can be readily found in plant foods too! Such as: colourful fresh fruit + vegetables. legumes, such as kidney beans and lentils. nuts + seeds, such as hemp seeds, chia + pumpkin seeds. soy products, like tofu + tempeh. The CONCLUSION? With current evidence, best to focus on including a wide variety of nutrient-dense whole foods to support your body’s own production of collagen rather than an expensive supplement!

18.01.2022 Before I started weightlifting, I used to think the only indicator of a ‘good workout’ was one that left you dying on the floor, sweaty + absolutely exhausted for the rest of the day... Turns out I was quite wrong. Training that way can have it’s perks. Endorphins mainly. But it takes a big toll on your body in terms of recovery, and definitely isn’t ideal if you’re goal is to get stronger, build muscle and improve your skill + technique as an athlete ... Now, my focus isn’t on destroying myself in the gym or sweating as much as possible. It’s moving well. It’s fine tuning technique. It’s hitting the right positions for every lift. It’s training with focus and intent. It’s trusting my coach and programming even when I feel like I’m ‘not doing enough’. Mentally, it’s been a real challenge. But in the long game, it’s the best mindset shift I ever made. More is not always better Wearing Fortify Gear tights + knee sleeves. My code is Nina UNIT VIII

17.01.2022 CHOC CHERRY RIPE FUDGE SLICE anyone else a sucker for cherries? They take me right back to my childhood, growing up on a farm in Switzerland we had loads of cherry trees + used to eat them by the bucketful This super tasty a high protein, high fibre and seriously fudgey snack is a real winner. Cherries, chocolate and coconut really are a match made in heaven... RECIPE: 1 can black beans, drained and rinsed 40g coconut flour 2 scoops (80g) choc protein powder, I used @macr0mike Easter Egg 1 tbsp psyllium husk 1 tsp baking powder 50g dark choc 50g dried cherries 1 1/2 cup almond milk 1Preheat oven to 180C and line a loaf tin with baking paper. 2Blend beans with almond milk until smooth. 3Stir in protein, coconut flour, psyllium and baking powder, then fold in chopped chocolate and dried cherries. 4Pour into tin and bake for 40 minutes until firm. Allow to cool completely before slicing. ENJOY!!

17.01.2022 YOGI BOWL a staple snack that’s packed full of micronutrients + a great balance of macronutrients, satisfying and absolutely delicious When it comes to yoghurt, I love them THICK like a Greek style yoghurt. So I thought I’d share with you 3 top tips to naturally thicken your yoghurt for an even better yogi bowl 1Add 1 tbsp flaxmeal. Stir well and allow to sit for 5 minutes for a super thick yoghurt. Also adds extra dietary fi...bre, omega 3s and protein! 2Add 1-2 tbsp protein powder. Again, stir well and you’ll get a much thicker and higher protein yoghurt. 3Strain it overnight! Place yoghurt in a cheese cloth/muslin cloth and hang it over a bowl so it just doesn’t touch and the excess water can drip off. What’s left behind is extra thick yoghurt! In my bowl my fave flavour @alpro Strawberry Almond yoghurt (mixed with flaxmeal to thicken!), banana + homemade granola clusters See more

17.01.2022 say it louder for the people in the back!

17.01.2022 HOW DO I KNOW HOW MUCH TO EAT?or how do I know if I am eating enough? These are questions I am asked ALL the time...and it’s SO much more complex than whacking your height + weight into an online calculator/app to give you a number. It MAY be a rough indication, but too often is really not that accurate at all All too common in the world of active and health-orientated individuals, people are UNDERFUELLING for their requirements - that is, not eating enough food/calori...es to meet the demands of both their day-to-day activity levels PLUS the exercise or training they do. Under eating for your energy requirements can lead to something we call ‘low energy availability’, meaning your body isn’t receiving enough energy for all of its necessary daily functions, after the energy required for exercise + daily activity is taken away. This is serious because if not addressed, it can lead to your body having to make adaptions to save energy (and keep you alive, essentially!), affecting many of our body systems and both our immediate + long term health. So, HOW do you know this is happening? Find out the signs and symptoms, plus what you can do about it in my latest blog post ~ link is in my bio!!

17.01.2022 Are you a SAVOURY or SWEET breakfast person? It’s nooo secret to which I prefer! I almost always feel like something fruity in the morning, whether that’s a smoothie or a big bowl of porridge or Bircher with plenty of fresh fruit on top Being type 1 diabetic, I always get asked if I can eat fruit and if it spikes my blood sugar levels (makes sense right? It contains sugar after all...) but the answer is NOPE it actually doesn’t It keeps my blood sugar steady and stable..., and makes me feel great too! But WHY? Well, fruit isn’t just sugar. Sure it contains sugar but it’s packaged together with a whole lot of fibre, vitamins, minerals, antioxidants + water that creates a sustained release of energy into the bloodstream. That means no ‘spikes’ and loads of #health benefits P.S. This bowl was filled with vanilla overnight oats, topped with chopped apple, raspberries + matcha coyo

16.01.2022 PB & J CRUNCH PROTEIN BALLS a protein-packed health snack to satisfy that sweet tooth and give you a boost of energy, perfect for that 3pm pick me up They also happen to be sugar free, a great source of health fats + vitamin E, and ridiculously easy to make with no blender required! RECIPE:... 50g almond meal 50g peanut butter, I used 99th Monkey 100g PranaOn strawberry sundae plant protein powder 50g roasted unsalted peanuts, chopped 1/2 cup unsweetened almond milk 1Combine all ingredients in a bowl and stir well to form a ‘dough’. 2Roll into balls and pop in the freezer to firm. ENJOY

15.01.2022 I GOT FIT from one day of training and eating healthy !! No one in their right mind would believe that even for a second...and obviously it’s not true. But if this is SO obvious, why do think that one day of skipping a workout or treating ourselves to some not so healthy food will make us gain weight and ruin all our progress? ... It is simply NOT possible It’s not what you do occasionally, some of the time. It’s what you do the majority of time that counts! The long game. Sure, eating some less healthy foods might make you feel a bit more bloated or heavier. But it’s not going to change your body in just one, or even a few, meals. You can put that idea out of your head right now! You don’t lose progress in one meal, one day. Sometimes being a little LESS extreme will actually result in MORE progress, because it makes it so much more enjoyable and sustainable in the long term. Physically and mentally. Fancy that!! Wearing Fortify Gear tights, my code is ‘Nina’ and my trusty robotic pancreas #type1diabetes

14.01.2022 You can eat ALL the kale, quinoa and green smoothies in the world. Never touch sugar or a processed food. Know the exact calories and macros of everything that passes your lips to the gram... But if your relationship with food isn’t healthy, neither are you ... HEALTH is choosing foods because you enjoy eating them and how they make you feel. Choosing food from a place of self care, not control and punishment. It’s filling your diet with nutritious and wholesome foods, but also leaving a little room for enjoyment and pleasure, without having to compensate for it by starving yourself, exercising it off or punishing yourself with unkind thoughts. Health is making choices for yourself and feeling empowered doing so. Not from a place of fear, judgement or comparison. It’s being able to say yes to going out to eat with friends or family, then picking something from the menu that sounds good to you and enjoying it without anxiety, stress and overthinking. Health is so much more than the food itself. Just a little Sunday reminder! See more

11.01.2022 MANGO CHEESECAKE high protein, #vegan and refined sugar and gluten free. It tastes like a mango Weis bar in cheesecake form ~ what all my dreams are made of! Most plant based or dairy free cheesecakes use a base of coconut cream, coconut oil and cashews, which I personally find very heavy to digest, as well as being low in protein + high in saturated fat (nothing wrong with this here and there, but again, very heavy!)...and not to mention expensive!! ...Using soy yoghurt as a base instead makes this cheesecake super light and easy on the tummy, plus it’s much higher in protein and calcium, whilst still being super creamy and DELICIOUS I used @switch_nutrition Mango Adrenal Switch for the natural sweetness and mango flavour, which also gives this cheesecake a boost of magnesium for nervous system support + healthy glucose metabolism. My code is NINA10 RECIPE: 1 cup rolled oats 1 cup pitted dates, soaked 1 tsp vanilla extract 400g plain soy Greek yoghurt (I use homemade!) 2-3 scoops @switch_nutrition Mango Adrenal Switch, depending on how sweet you like yours! 1 tsp vanilla extract 1/4 tsp salt 2 tsp lemon juice 30g cornflour, dissolved in 2 tbsp plant milk 1Preheat oven to 180C and line a tin with baking paper. 2In a food processor, combine oats, dates and vanilla. Pulse until a dough forms, then press into base of tin to form the crust. 3Add remaining ingredients to a blender or food processor, and blend until super smooth and creamy. Adjust sweetness to taste! 4Pour onto base and spread evenly, then bake for about 30 minutes until golden on top. 5Allow to cool before slicing, and serve topped with fresh mango. ENJOY!! See more

11.01.2022 A bit late to the party, but my FIRST EVER SOURDOUGH LOAF Bread Pitt you did so well!! From initially trying during lockdown with making a starter, but getting lazy feeding it and letting it go mouldy...I thought I’d give it another try, and a success it sure was WHY SOURDOUGH? ... Sourdough uses a ‘starter’ which is basically just flour and water allowed to ferment and become ‘active’ to help rise the bread. This fermentation process lowers the gluten + FODMAP content of the bread, and also makes it easier to digest, as well as enhancing nutrient bioavailability The organic acids in the bread also slow down the breakdown of carbohydrates to give a more steady blood glucose response! Plus, it is soft, crusty and just DELICIOUS. Many more loaves to come, and I will definitely be attempting a GF one in the future too I used the starter method from @thebreadconsultant and loaf recipe from @pheebsfoods

10.01.2022 Maintaining a HEALTHY RELATIONSHIP WITH FOOD as a type 1 diabetic Disordered eating and poor relationships with food is alarmingly common amongst those with diabetes, and we have a 2.5x greater risk than the average person of developing an eating disorder. I know that my diabetes is the main cause of my long battle with an ED. And why I catch myself with these thoughts now... Imagine if before every single time you ate something, you ha...d to test your blood glucose level to check if it’s within the normal range, then calculate the amount of carbs in the food, work out how much insulin you need based on that (and also considering fibre, fat, protein, activity levels before and after your meal...), then give yourself that insulin bolus + most likely wait at least 15 minutes before finally getting to eat. With fear that if you get your calculations wrong, you will end up going high or low, both which have serious consequences + make you feel like crap. Imagine if you could see the direct impact food has on your blood glucose levels, 24/7. It’s so easy for food to become numbers. To start blaming foods/yourself for numbers that aren’t ‘perfect’ ~ which is anyway impossible with diabetes as SO many things impact blood glucose levels way beyond just food. The embarrassment of people thinking you’re making excuses when you have to take breaks from work, school or sport because your blood glucose is low + you feel like you’re about to pass out. It’s so hard to not let these things define your self worth + consume you. I’m not posting this for any pity. But hopefully shed some light on a topic often kept in the dark. A reminder to fellow diabetics to check in with yourself + ask yourself if you’re doing okay. And give yourself some credit!! Because doing the job that one of your organs is meant to be doing every second of every day is pretty damn AMAZING. See more

08.01.2022 The RECOVERY WINDOW how soon after training should you be eating to optimise recovery? The old myth that if you don’t down a protein shake the minute you finish your last set you’ll lose #gains is definitely an over exaggeration that ‘anabolic window’ where muscle protein synthesis is increased is actually more like up to 48 hours after training! However to really optimise recovery, for example if you have another training session later that day, refuelling within 30-4...0 minutes will best support that If your next session is more than 24 hours away, then no rush to get in food as quickly as possible, BUT still keep in mind that what you eat the few hours after your training is key to getting those positive adaptations from training + setting your body up to go hard again next time If you find that you are getting very tired after training, feel sore often and aren’t making the progress you’d expect, then that’s where I’d also take a closer look at post-training recovery + aiming to have a meal or snack within 45 minutes or so of training A great aim for that post-training meal is 20-30g good quality protein plus a good serve of carbs. Obviously, oats are my go to what’s yours?

08.01.2022 Apparently it’s World Chocolate Day? Only appropriate to share something chocolatey Here’s a FUN FACT about the wonderful food that is cacao: it’s packed full of phytonutrients , including one called flavonol which helps to maintain healthy blood vessel function and cardiovascular health. Cacao powder is also one of the richest food sources of magnesium, a mineral important for the function of our nervous system, energy production, muscle relaxation + recovery, and bone he...alth What a superfood, right? I’ll take that excuse for a chocolatey smoothie bowl! just blended frozen banana, frozen apple, cacao powder, cinnamon, Switch Nutrition choc sea salt protein (code is NINA10 ) + a dash of cashew milk, topped with @freedomfoods xo crunch and 99th Monkey PB

08.01.2022 A note from our nutritionist Nina @naturally_nina_ . . Our mood is largely dictated by neurotransmitters (or chemical messengers) such as dopamine, serotonin a...nd GABA. In order for our bodies to produce these chemicals, certain nutrients are required as cofactors. Think zinc, magnesium, various amino acids and more. Inadequate intake of these nutrients leads to low levels of these neurotransmitters, resulting in low mood and increased feelings of depression and anxiety. Ensuring your diet is based on nutrient-rich whole foods, such as whole grains, nuts and seeds, lean proteins and colourful fruits and veggies, will help ensure you meet those nutrient needs and support good mental health!

08.01.2022 Say it louder for the people in the back

07.01.2022 CARBS. The body and brain’s number #1 preferred fuel source Low carb diets are all the rage at the moment. Quitting sugar and going paleo or grain free is the ‘thing’ to do. But a really important thing to keep in mind if you choose to do this is that it may come as a detriment to athletic performance If you participate in any high intensity exercise (think strength training or HIIT, weightlifting, CrossFit, sprints or most team sports...) you want to be able to hit t...hose high intensities to maximise performance, right? And for that you need carbs! Fats cannot be metabolised to produce cellular energy fast enough to maintain those high intensities, so if you aren’t eating enough carbohydrates (especially around your training!) then you won’t be performing at your best. Furthermore, not consuming enough carbs around training can also lead to hormonal changes, a common reason for females to lose their cycle. Carbs are your number one performance enhancer!

06.01.2022 The REAL reason most people fail is not lack of ability, or lack of knowledge... It’s giving up. People think failure is doing something ‘wrong’ or not being able to do something straight away. It’s NOT. As long as you keep trying and keep going and don’t give up, you are not failing! ... We want results fast, we are impatient. I get it because I am no different. But whether it comes to nutrition or fitness or learning new skills (or business or pretty much anything in life really...) it’s CONSISTENCY and putting those little bits of work daily over TIME that leads to improvement + results. That 1% better every day Don’t give up on yourself. Baby steps literally turn into leaps and bounds as long as you keep going!! #handstandlessons

06.01.2022 Pancakes fit for a MONDAY? I think yes there’s just something cosy about rainy mornings, and treating yourself to an extra special breakfast just makes them easier cosier using my go-to pancake recipe that’s #glutenfree and #vegan yet as fluffy as can be! Topped them with the pancake essentials: Banana, strawbs, Greek yog + a generous drizzle of PB RECIPE:... 1/2 cup buckwheat flour 1 tsp baking powder 1 tsp apple cider vinegar 2 tbsp Switch Nutrition PB Toffee Protein Switch (my code is NINA10) Your choice of plant milk 1Combine all ingredients with enough milk to make a thick batter. 2Heat a non-stick pan and spoon 2 tbsp on for each pancake. Once firm, flip + cook other side until golden. 3Layer on plate and load me up with toppings! ENJOY

06.01.2022 SAN REMO PUTTANESCA PASTA with chickpea ‘tuna’ one of my all-time favourite weeknight dinners growing up, reinvented! Whenever Dad cooked dinner for the family (which usually ended up being once a week), I clearly remember him ALWAYS making his specialty - tuna puttanesca pasta. To celebrate today being International Day of Families, I’ve partnered with my fave pasta brand, @SanRemoPasta (who are Australian family owned ) to bring you MY plant-based version of his nos...talgic recipe. It is a rich tomato sauce with olives, capers, and filling chickpea ‘tuna’, paired with San Remo’s delicious Chickpea Pulse Pasta. Made in only 30 minutes, this reinvented family classic is full of flavour, plant protein and fibre, and sure to be a winner for the whole fam. RECIPE (serves 4) 1 pack @sanremopasta Chickpea Pulse Pasta 3-4 cloves garlic, minced 1 small onion, diced 800g tomato passata 2 tbsp capers, roughly chopped 2 tbsp pitted kalamata olives, roughly chopped 1 can chickpeas, drained and rinsed 1 medium zucchini, chopped Fresh basil and black pepper, to serve 1 tsp dried oregano 1 tsp dried thyme 1 tsp salt 1Heat some olive oil in a pan, then add onion and garlic. Sauté until just soft. 2Add passata, 1 cup water, herbs, and salt, then bring to a simmer and allow to cook for 20 minutes until sauce has thickened. 3Meanwhile, cook pasta according to packet directions, adding zucchini at the same time, to cook. 4Mash chickpeas with a fork. 5Stir drained pasta and zucchini, olives and capers, and mashed chickpea ‘tuna’ through sauce. Season to taste. 6Serve topped with fresh basil + black pepper. Enjoy with family and friends!! #SanRemoPasta #WeAreFamily #AustralianOwned #Internationaldayoffamilies #ad

06.01.2022 SELFMADE ~ a little SNEAK PEEK into my new Ebook which will be released in the first week of December!! A collection of homemade staple recipes, aimed to get you back in the kitchen making things from scratch, from nutrient-dense whole foods. To reconnect with your food + where it comes from. To better your health and eat more whole foods.... To reduce our waste and impact on the planet. To empower you with skills and knowledge of cooking. To find JOY in both making + eating delicious, healthy, homemade food. You will find: Breads and wraps. Pasta and co. Dips and spreads. Sauces, dressings and marinades. Vegan cheeses. Plant based yoghurts and milks. Homemade pantry basics. Plant based meats and co. Fermented and pickled vegetables. Sweet sauces and spreads. Cereals and muesli. Everything is made from whole plant foods, with easily accessible and affordable ingredients, vegan and gluten free I’ve poured my heart and soul into this little project the past few months and I couldn’t be more excited to share all these recipes with you very soon! More details to come See more

05.01.2022 SUNDAY PIZZA NIGHT ~ who’s in?? Pizza gets a bad rap. But really, it can be a very nutritious and filling meal depending on how you choose to make it For the base: I combined chickpea flour, flaxmeal, turmeric + a pinch of salt with enough water to make a dough. ... this makes a delicious high protein, high fibre + gluten free flat bread style base that holds together super well. An essential for me because pizza has to be eaten with your hands, right?! Topped with tomato paste + Italian herbs, onion, mushrooms, capsicum, capers, baby spinach and Hello Friend Foods #vegan mozzarella. YUM!!

02.01.2022 Moderate protein intake supports building lean muscle mass. . We know that to build muscle mass you need to have the following: sufficient calories adequate ...protein intake, particularly high biological value protein training stimulus . Protein is the only nutrient that can stimulate muscle protein synthesis (MPS), meaning building . Imagine muscle is a deck of cards with each card = being protein. . MPS allows the potential of cards to the deck.So I bet you’re thinking just keepingadding as many cards as you can to the pile right!? More cards means more muscle If it were only that easy...However there is an antagonist on the other side removing cards at the same time. Think of this as muscle protein breakdown. . How fast the cards are being added or removed determines what happens to muscle. . When more cards arebeing added and have been taken away - you’re growing more muscle. . However if your cards are at a very fast rate, your deck of cards will become smaller (ie. you are losing muscle mass). . Muscle protein balance is therefore the result of total muscle protein synthesis minus muscle protein breakdown. This is a process that is tightly controlled within the body. To BUILD muscle, you want to be in a positive muscle protein balance! . For synthesis of new muscle protein, all the EAAs, andnon-essential amino acids that can be produced in the body, must be present in adequate amounts.It’s difficult to build muscle if the right pathwaysaren’t in place. Muscle costs the body a lot of energy to build, so if you’re under-fuelling, muscle growth will be stunted as a result. So it’s important to ensure you’re consuming enough protein to support your training adaptations . The amount, type and timing of protein consumption all play roles in promoting protein synthesis. So from a nutrition standpoint to ensure you’re getting the most out of your nutrition to support MPS: research shows that to support muscle growth protein intake should be between 1.6g-2.2g/kg per day To stimulate and maximise MPS you need to consume ~0.4g/kg -0.55g/kg of protein per meal Distribute protein evenly throughout the day See more

01.01.2022 I am a big believer in HEALTHY DISCIPLINE it’s the key to success, because the truth is, you won’t always be motivated. You won’t always feel inspired. There will be times where it’s hard, uncomfortable, requires extra planning... This is where that discipline comes in. Pushing yourself to do what you need to do to support your needs and goals, not because your punishing yourself, but because you are taking care of yourself! Here’s a common example I see ALL the time:... You might be 100% committed to training. You train multiple days a week, really push yourself and work hard during your sessions, but then don’t put anywhere near as much effort into your nutrition because it’s ‘too hard’... you don’t eat before training early in the morning. you under eat for your energy needs. Maybe you don’t have a regular cycle, if you’re female. you make poor food choices and rely on convenience foods because of not doing any preparation. you don’t refuel properly after training because you don’t feel hungry. All of these things could be seriously compromising ALL that hard work you put into training, not to mention your health too. So even though it might be the easier option in the moment, is it really easier if it’s leaving you frustrated, tired, not making progress or reaching your potential? Be COMMITTED to making choices that serve you. That’s true self care. UNIT VIII