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Nocturnal Nutrition

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25.01.2022 Did you know I offer free discovery calls? They’re perfect if you’ve been on the fence about hiring a nutrition coach you have no idea where to start when it comes to cleaning up your diet you’re tired of feeling run down, exhausted and thrown around by shiftwork... you’re ready to make real, lasting change to your eating habits We’ll talk about your goals, your current habits, why you want to change, I can give you some tips to get started on improving your health right now, and together, we can decide if coaching is the right choice for you. What have you got to lose? Hit the Work with me button on the website (link in bio) and let’s chat!

23.01.2022 YESSSS This is the kinda feedback I live for! As you can see, Tiana absolutely LOVED the Bulletproof Your Health 28-day program There were so many breakthroughs, a-ha moments and revelations in this program, it was truly amazing. It was so good that I'm thinking of running another round of BYH in September...... Are you in? Let's make some magic together Comment below & I'll put your name on the list

23.01.2022 Should you count your calories? What’s the difference between that and counting macros? Where do you even start? I cut through the crap in my latest blog article. Take a read & let me know what you think! https://www.nocturnalnutrition.com.au//should-i-count-calo

20.01.2022 Bored with your meals? Sick of the same old thing every day? Cannot stand the sight of another chicken breast? The simple answer to spicing up your meals is to use SEASONING Not only do spices and seasonings add to the flavour of your food, they're often packed with micronutrients - take turmeric for example, which is loaded with curcumin and is a great anti-inflammatory.... Of course, you can buy plenty of pre-mixed seasoning blends from most shops, but you don't need anything fancy. Use what you've already got in your kitchen! Lacking inspiration? Here's a few combos you might not have tried yet... Turmeric, ginger & chilli Rosemary, marjoram & thyme Garlic, onion powder & rosemary Pepper, cloves, nutmeg & ginger What's your favourite seasoning or spice mix?

19.01.2022 What's the perfect diet? Spoiler alert...there isn't just one When it comes to ways of eating, there is no "one size fits all" perfect diet. It simply doesn't exist!... The perfect diet for you depends on a myriad of different factors - your lifestyle, your tastes, your training style, your heritage, your gender, and most importantly, what you enjoy. Having trouble figuring out what you need to be having to live a life full of energy and vitality? Chat to a nutrition coach, who will be able to guide you through it. Send me a DM, I know a good one

18.01.2022 Us shift-workers are basically vampires - allergic to the sun, as pale as Casper the ghost, heightened senses. We’re just missing the immortality part, but I digress Spending so much time inside, and missing peak daylight means we’re often not getting very much sunlight exposure. The sun is essential for humans to get their dose of vitamin D, which is important for helping to prevent osteoporosis, depression and cancer. Kind of hard to get your dose when you’re going to bed ...at sunrise and waking up when it’s dark. So what can you do about it (apart from switch to permanent dayshift, which, let’s be honest, nobody wants to do)? Make the effort to get a little bit of sunshine, even if it’s just five minutes. If you’re on nightshift, aim to get your dose in the evening after you’ve woken from your sleep, so it doesn’t disturb your sleep rhythm. Up your intake of vitamin D-rich foods - egg yolks and fatty fish (ie tuna, sardines, salmon) are your best sources. Consider taking a vitamin D supplement. Choose a supplement that contained both vitamin D and vitamin K, as the K helps with the D’s absorption. Always have your levels tested prior to supplementing. Here in Australia, you can get a simple blood test through your GP to check. How are you getting your vitamin D today?

16.01.2022 Let's get one thing straight - there's nothing wrong with SNACKING! Eating small snacks between meals is a great way to extra fuel in, especially when you don't always know when you're going to get your next meal (I see you, emergency services workers!). The issue comes when you're mindlessly snacking, for reasons that aren't related to hunger. Here's a few tips;... Pay attention to you hunger cues. If you're not hungry, or you've just finished a meal, you probably don't need a snack right now. Prep your snacks like you do your meals. Take a bunch with you to work, so you're not tempted by the crib room chocolate drawer. Do your best to be present enjoy your snack. Avoid distractions like your phone and your computer (if possible) and notice how your food smells, tastes, feels. Snacking isn't bad but *how* you snack may be the issue. See more

15.01.2022 Let's talk COFFEE That sweet smell of freshly ground beans, warm in your hand, giving you life as you drink it. We all love it (and if you don't, we can't be friends ). But how much is too much? ... We all have different caffeine tolerances, depending on our metabolisms, our coffee-drinking habits and what other food and drink make up our diets. A standard cup of coffee has around 100mg of caffeine. It's been shown that a "healthy" limit for most adults is 400mg, meaning you can generally drink four cups of coffee a day and be fine. I absolutely do not recommend drinking that amount of coffee, especially if you're a shift-worker. Yes, it might seem like a good idea at the time when you're falling asleep at 3am and still have another four hours to go on shift, but I can guarantee you that it will affect your sleep quality and your nervous system. My recommendation? Max two coffees a day, and no caffeine eight hours before bedtime. This will give you the best chance of getting those good quality zzz's to let your body to rest and recover. What's your favourite coffee? Iced or hot? Long black or latte? Let me know below

14.01.2022 What myths have you been wondering about? Maybe you believe intermittent fasting is the way to combat shift-work eating habits. Maybe you've been thinking about investing in weight-loss shakes.... Maybe you think coconut oil is worth its weight in gold. Let's bust some myths! What would you like to know about when it comes to nutrition and eating habits? Drop some myths in the comments below and let's get chatting

14.01.2022 No filter whatsoever. Take this as your reminder to look up from your screen and enjoy the fleeting moments. Nature is beautiful

13.01.2022 Unrealistic? Definitely not. Ambitious? You bet. I recently reworked my vision and mission for Nocturnal Nutrition (with a lot of help from @anitasiek ), and the new vision really resonates. Can you imagine how much better shift-workers lives would be if they weren't chronically exhausted? If they weren't constantly getting sick all the time? If they didn't need six litres of coffee to survive nightshift?... Imagine waking up full of energy, feeling well rested. Imagine having a healthy relationship with food, and not relying on it as a coping mechanism. Imagine having a handle on your eating. Together, we can make this happen. What are you doing to work towards this epic goal?

11.01.2022 I’ve learnt these the hard way, so you don’t have to Or maybe you already have? I’d love to know what you think, have a read & let me know https://www.nocturnalnutrition.com.au/blog-1/7mistakes

11.01.2022 BOOKMARK THIS ONE FOR LATER! Look, we've all been there. Come home at the end of a long shift, worked a few extra hours, motivation levels at sub-zero, but you're dying for a feed. What do you do? ... Here's the options - go down the list until you hit one that's doable for you right now. 1. Frozen leftovers - Ideally, if you've done a bit of meal prep earlier on in the week and cooked a bit extra, you'll (hopefully) have a couple of stashed meals in the freezer. Easy. 2. Frozen ready-meals - Again, hopefully you'll have some stashed in your freezer already, but these are easily available from most supermarkets, corner stores and even service stations. My personal favourite? Core Power Meals. 3. Canned soup & toast - Pick a soup that's full of veggies (I love the Campbell's Country Label ones), add a couple of slices of sourdough and you've got yourself a meal. 4. Take-away - No judgement here. If all else fails, you didn't do any meal prep, all the shops are closed and your pantry's bare, hit up the drive-thru. Sometimes you just gotta eat! Keep the portion sizes to medium/regular or below, and skip the soft drink or fries. Find this helpful? Tag a friend below so they don't get caught out next shift

10.01.2022 Bulletproof Your Health is BACK for round two My signature 4-week program is kicking off on October 19th. Designed to arm you with the tools you need to thrive on shift-work, it's full of easy shortcuts, ideas and strategies to get you feeling your best. Daily emails with lessons, action tasks & journalling prompts... Weekly Q&A videos by yours truly, where I answer all your burning questions about anything nutrition & health Constant motivation & support from our epic Facebook community Instant access to me, your nutrition coach, for the whole four weeks Sick of feeling run down? Have no sleep pattern whatsoever? Can't remember the last time you ate a vegetable? I got you. Whether you've been doing shift-work for two months or two decades, I guarantee you'll learn something new & walk away feeling better than ever. For less than the price of a cup of coffee a day, can you afford not to? Didn't think so. Comment with an emoji below & I'll send you all the details to get started! Let's do this

09.01.2022 Hi there! It's been a little while since we last chatted - I was busy bringing this little guy into the world! The last couple of weeks have been crazy, overwhelming and amazing as I've been slowly adjusting to #mumlife I'm hopping back into coaching at the end of April and I'm so excited to be helping burnt-out and exhausted shift-workers get their lives back through better nutrition and healthier relationships with food.... Sound like you? Get in touch to book a free discovery call and let's get you on the waitlist

08.01.2022 Your health is more than just what you eat How your body feels and functions depends on a lot more than just what you're eating every day. At Nocturnal Nutrition, it's a whole-body approach - sleep, emotions, hydration, movement, mindfulness, limiting beliefs, previous history, relationships, lifestyle. It all affects your health, both physical and mental. This is why I dive deep into the four pillars of health with each of my clients - because it's not just about food. Tog...ether, we work through what's holding them back and what needs to change to achieve their goals in a sustainable way. Struggling with your health? Take a whole-picture approach and see what patterns come up. Changing your food and eating habits is great, but it's just one part of the picture.

08.01.2022 Gearing back up for the return of the Shift Your Health podcast! I'm absolutely stoked to be recording again - I love sharing my experiences, dropping knowledge bombs and seeing how much you guys love each episode What do you want to hear about next? Who do you want to hear from? I'd love to know! Let me know below

06.01.2022 Stuck on what to eat when you’re stuck on the road? You’re not alone! Here’s my quick guide to the perfect snacks and food to eat when you have zero access to a fridge and no time for prep. Sometimes work is hectic, but that doesn’t mean you need to go hungry Look for options that are lower sugar, higher protein and contain fibre. These will ensure you stay full for longer, don’t suffer with that sugar-crash feeling, and help your digestion.... All items were located at my local Coles supermarket, but would likely be found at most major stores. What are your favourites? Let me know below!

06.01.2022 Let’s talk proactive action on mental health As a society, we’re proactive about everything to do with our health. We exercise to keep ourselves fit and mobile. We eat nutritious food (well, we try to anyway!) to keep ourselves feeling great and to prevent disease. We take medical and physical precautions to stop ourselves getting sick. So why don’t we take that same proactive approach with our mental health? There’s a huge stigma around visiting a professional to get on top ...of your mental health. You don’t have to be sick to see a professional - whether that’s a counsellor, therapist or a psychologist. I saw a psychologist this week. Not because I’m in a crisis, not because anything was obviously wrong, not because I feel down or upset. It was simply to check-in and chat. As an emergency services worker, who happens to be going through massive life changes right now, plus experiencing the normal end-of-year pressures, I found it enormously helpful. We unpacked everything that’s been going on in my life, future plans and stressors I didn’t even realise I had. The psychologist put a lot of things into perspective for me & I just felt better chatting about it all. A professional mental health worker can help you gain the insight and coping strategies you need to prevent small issues from becoming bigger crises later on. Wouldn’t you rather take control of things before they spiral? Let’s normalise therapy, regardless of what’s going on in your life. There’s no shame in chatting to a professional about what’s going on in your head. Be proactive about your meant health the same way you’re proactive about your physical health.

05.01.2022 Little bit of truth for your Monday morning This is something I see all over social media - lots of exhausted, burnt-out people, just like you, putting so much time and effort into improving their health. Radical workout plans, new diets, expensive supplements. Always looking out for the newest thing to try in an effort to feel like themselves again, to get back their energy, to live their best lives. So why does it feel like you’re never getting off that hamster wheel? It’s... likely got to do with one (or all!) of these three things. 1. You’re moving too quickly. When it comes to eating and nutrition, you can’t rush things. Your body is a complex machine that takes time to adapt to changes. Those changes should be made slowly and gradually, which goes against society’s catch-cry of NOW. By going from zero to 100, you’re not giving your body a chance to succeed. 2. You’re focusing on the wrong things. What’s the point of spending stupid amounts of money on miracle shakes if you refuse to eat your vegetables? It’s putting the horse before the cart. Nail those basics - quality sleep, adequate fruit & veggie intake, enough hydration, gentle movement - before you look at more complicated concepts & strategies. 3. You’re getting your info from the wrong sources. Look, everyone on insta & facebook these days seems to think they’re an expert. You may even have friends reaching out to you, claiming they have the solution - Oh, I can help you lose weight! You wouldn’t go & ask your next-door neighbour for help with a broken leg, would you? No, you’d go to a qualified doctor. Same goes for everything else with your health. Chat to a nutrition coach, a personal trainer, a psychologist. They’ve done the hard yards to be able to help you. Did any of these resonate with you? Trust me, you’re not alone. My best advice? Join us for the second round of Bulletproof Your Health - Nocturnal Nutrition’s signature 4-week program, designed to arm you with the strategies you need to tackle shift-work head-on. Enrolments opened TODAY, and we’ve already got an amazing group going. We start on October 19th, so don’t wait around. Send me a DM to get started today!

05.01.2022 IT'S HERE After a six-month hiatus (thanks kiddo ), Shift Your Health is BACK! This episode was borne out of my personal experiences with shift-work - I made all these mistakes so you don't have to (or at the very least, you can just laugh at me ). Hit the link below to listen & make sure you subscribe on Apple Podcasts or Spotify! Happy Friday team ... https://www.nocturnalnutrition.com.au/podcast

04.01.2022 Hate to be the bearer of bad news Putting hours in at the gym? Plateaued in your training? Not getting the gains you're working so hard for? The answer could be what you're eating (or not eating).... Truth is, you can't out-train a terrible diet. And why would you want to? Why would you eat like a petulant toddler when you're putting in all that effort at the gym? It just doesn't make sense Honour your efforts and your body. Make sure you're fuelling your body with what it needs - before, during and after workouts. Don't know where to start? There'll be a cheeky little blog post coming out about this later this week - keep your eyes peeled!

02.01.2022 Lots of new followers on here, so what better time to introduce myself again? Hey team, I'm Amy & I'm a nutrition coach slash police officer, dedicated to helping burnt out shift-workers level up their health through my 4-pillars of health framework. As a frontline officer of almost ten years, I have first-hand experience with the struggles that come with working shifts - the overwhelm, the fatigue, the confusion. I get it, I live that life myself, I know exactly what you'...re going through! I serve as your support, your guide, your cheerleader and your source of truth for all things related to better sleeping rituals, healthier eating choices, and simple movement habits, through my personal nutrition coaching services. I'm a believer in working hard, enjoying donuts (yep, stereotypical, sue me ) and finding that elusive "balance" we all strive for. Trust me, it is possible. I'd love if you introduced yourself below - say hi in the comments & let's be friends

01.01.2022 Online, when it's convenient for you Did you know that Nocturnal Nutrition provides entirely online services? I work with clients all over the world, in all different timezones Online nutrition coaching means that you can check-in with your coach when it suits you - whatever time that may be! 1am after you finished work? No worries. On the weekend? Easy. 6 in the morning before you head to dayshift? Done.... Being a shift-worker doesn't have to mean missing out on quality, professional coaching because you don't have a 9-5 schedule Want to know more about my flexible online coaching? Get in touch & let's chat

01.01.2022 Oh hello there I know it’s been a while since I’ve shown up on here, and I’ll be honest with you - I still don’t know if I’m quite ready. This pregnancy has knocked me on my ass. It’s been much harder than I ever expected - nausea, vomiting, pain and a few hospital trips. (Yes, I’m fine & so is bub - just a few scares along the way). My eating has been all over the place, and for the first half of my pregnancy, I could barely stomach food at all. I didn’t step foot in the ...gym until just last week, 6 months into growing this little kiddo. My regular habits fell by the wayside and I did my best to just hold on and survive. I’ve felt like a fraud as a coach. How can I preach balanced eating when I’m sitting here, eating chips and gravy for dinner three nights in a row? (Cravings are weird ) But here I am. I’m showing up. Because you know what? Life isn’t perfect, I’m not perfect, and no coach is. It’s about doing your best with what you have at that moment - and for the first 20 weeks of my pregnancy, that meant just keeping food down - any kind of food - for long enough that my body could absorb whatever energy it could. This is your reminder to do the same. Life gets crazy sometimes. Don’t aim for perfection. Do what you can, with what you have, right now. I promise you that’s enough. (Big thanks to @hannahdeindorfer and @strongerwithali for kicking my ass to post this )