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24.01.2022 The trusty ol’ sandwich. Highly underrated by so many, and one that could easily be a staple in each and everyone of your diets (unless you must be gluten free for clinical reasons and hate gluten free bread ) Do you consider laziness being one of your weaknesses for why you can’t nourish yourself properly? Make yourself a super simple toasted sandwich after a long day at work. ... Do you consider money as your limitation to feeding yourself properly? Granted you don’t buy the most expensive protein sources a sandwich can be topped with the cheapest ingredients. 1 loaf of bread = $3 1 tin of tuna in olive oil = 90 cents 1 large iceberg lettuce = $2 Do you consider fussiness as your issue to eating well? You can put whatever you like on your sandwich? It doesn’t always have to be a ‘salad sandwich’. Try a peanut butter sandwich and a yoghurt on the side? So, Sandwiches.... Very underrated, and no, bread is not bad for you and won’t cause you weight gain, that’s not how weight gain works, it’s not caused by one in particular food, but if you have been following me for a while you would know carbohydrates are certainly not the enemy by now #dietitiansofinstagram #bekind #christmasfood #pizzalover #nourishyourbody #nourishyourself #dietitianapproved #nutrition #nutritionist #diettalk #recovery #eatingdisorderrecovery #eatingdisordersupport #nutritioncoach #nutritiousanddelicious #nutritiontips #dietculture #dietitiansofinstagram #nswdietitian #centralcoastdietitian #australiandietitian #dietaryrequirements #lifestyle #foodporn #foodies #moijto #holidayseason #2020

23.01.2022 The trusty ol’ sandwich. Highly underrated by so many, and one that could easily be a staple in each and everyone of your diets (unless you must be gluten free for clinical reasons and hate gluten free bread ) Do you consider laziness being one of your weaknesses for why you can’t nourish yourself properly? Make yourself a super simple toasted sandwich after a long day at work. ... Do you consider money as your limitation to feeding yourself properly? Granted you don’t buy the most expensive protein sources a sandwich can be topped with the cheapest ingredients. 1 loaf of bread = $3 1 tin of tuna in olive oil = 90 cents 1 large iceberg lettuce = $2 Do you consider fussiness as your issue to eating well? You can put whatever you like on your sandwich? It doesn’t always have to be a ‘salad sandwich’. Try a peanut butter sandwich and a yoghurt on the side? So, Sandwiches.... Very underrated, and no, bread is not bad for you and won’t cause you weight gain, that’s not how weight gain works, it’s not caused by one in particular food, but if you have been following me for a while you would know carbohydrates are certainly not the enemy by now #dietitiansofinstagram #bekind #christmasfood #pizzalover #nourishyourbody #nourishyourself #dietitianapproved #nutrition #nutritionist #diettalk #recovery #eatingdisorderrecovery #eatingdisordersupport #nutritioncoach #nutritiousanddelicious #nutritiontips #dietculture #dietitiansofinstagram #nswdietitian #centralcoastdietitian #australiandietitian #dietaryrequirements #lifestyle #foodporn #foodies #moijto #holidayseason #2020

22.01.2022 There was once a time in my life when I wouldn’t leave the house without makeup on. The thought of someone seeing me without having my pimples covered, my redness concealed and my eyebrows not shaped gave me a stupid amount of anxiety. I’m not going to put the blame on one particular platform as to why I felt this way, it was for a number of reasons, but social media and being dragged into the ‘perfection minefield’ that Instagram is probably played a part. ... I recognise that as my platform grows the more influence and impact I can have on those who follow me, and all I want is for that influence to be a positive one; with a lot of you messaging me asking me to stop using filters on my stories I definitely understand why this request is being made, even on a personal level. Now, I’m not saying I will forever not use filters on my stories, because I enjoy using them from time to time, but I will continue to use them less and post more raw and unfiltered photos like the one above, because transparency and reality is so important on an app that is bombarded with filters and enhancements, and if I can remind you that the filtered look isn’t reality, then I will

22.01.2022 Stop weighing yourself in the silly season, seriously, just don’t. Now, I think there are alot of individuals who just should not be weighing themselves in general. For some it causes far too much emotional distress and is secondary to creating a negative relationship with food and their body. However in the silly season, I really don't think anyone should be weighing themselves (unless you have a competition coming up or for medical reasons), and here is my reasoning. Fi...rstly, most people are weighing themselves to make sure their weight stays the same or decreases. Now during the holidays the food you will be consuming is predominantly higher in salt, which can cause extra fluid retention in the body. Sugary foods are also bound to be consumed in higher amounts; which is certainly fine and normal however this is another component for causing water retention, and POSSIBLY some weight gain (which is also not the end of the world okay). This water retention and weight gain usually dissipates after a few days/weeks of regular eating/moving starting back up again. However, if you are constantly jumping on the scales and checking your weight, I can guarantee that a freak out will probably occur once you see that number shoot up, so much so that you wont allow yourself to enjoy christmas, may unnecessary restrict yourself and just not be very jolly So, this year, I recommend staying off that scale until a normal eating regime has resumed please. Just try it, see how you feel not being so weight focused, enjoy the time with loved ones or even just enjoy the time with yourself, and maybe even throw out those scales if you are feeling game, I dare you #dietitiansofinstagram #bekind #christmasfood #pizzalover #nourishyourbody #nourishyourself #dietitianapproved #nutrition #nutritionist #diettalk #recovery #eatingdisorderrecovery #eatingdisordersupport #nutritioncoach #nutritiousanddelicious #nutritiontips #dietculture #dietitiansofinstagram #nswdietitian #centralcoastdietitian #australiandietitian #dietaryrequirements #lifestyle #foodporn #foodies #moijto #holidayseason #2020

21.01.2022 Low calorie healthier. Calorie counting can be a useful tool to help individuals reach their nutrition goals in a more accurate manner, but it has its downfalls, especially for those where weight loss is the main goal. When weight loss is the main goal, those counting calories tend to steer clear of foods with higher caloric value. Some of these foods are non nutrient dense (aka. Foods you would call ‘junk’) and some are nutrient dense (aka. Foods you would call ‘healthy).... However just as higher calorie foods can be low in nutrients so can lower calorie foods. The problem with this is that foods that are high in calories tend to be high in fat. So sometimes we may see individuals steering clear of high fat food options that are actually incredible for promoting good health (think salmon, avocado, nuts and seeds, oils) these are foods we don’t want to be avoiding. Fats (more so the unsaturated kind) are important for the absorption of fat soluble vitamins, creating hormones, being a source of energy, reduce risk of heart disease and can lower cholesterol levels... just to name a few important functions. Now because fat = higher in calories then carbohydrates and protein (more then double per gram) does that mean it is ‘bad’ for us or should be avoided? HECK NO. It just means we need to maybe be aware of unnecessary fat sources in our diet if weight loss is the goal. (Think drowning out salads in salad dressing, this is sometimes unnecessary- but also sometimes it isn’t and again this is dependent on your goals and needs at the time). So, no, the lower calorie option doesn’t always = healthier, lower calorie foods have their time and place but so do higher calorie foods too; and as always, it’s always subjective and dependant on your particular needs

21.01.2022 Stop weighing yourself in the silly season, seriously, just don’t. Now, I think there are alot of individuals who just should not be weighing themselves in general. For some it causes far too much emotional distress and is secondary to creating a negative relationship with food and their body. However in the silly season, I really don't think anyone should be weighing themselves (unless you have a competition coming up or for medical reasons), and here is my reasoning. Fi...rstly, most people are weighing themselves to make sure their weight stays the same or decreases. Now during the holidays the food you will be consuming is predominantly higher in salt, which can cause extra fluid retention in the body. Sugary foods are also bound to be consumed in higher amounts; which is certainly fine and normal however this is another component for causing water retention, and POSSIBLY some weight gain (which is also not the end of the world okay). This water retention and weight gain usually dissipates after a few days/weeks of regular eating/moving starting back up again. However, if you are constantly jumping on the scales and checking your weight, I can guarantee that a freak out will probably occur once you see that number shoot up, so much so that you wont allow yourself to enjoy christmas, may unnecessary restrict yourself and just not be very jolly So, this year, I recommend staying off that scale until a normal eating regime has resumed please. Just try it, see how you feel not being so weight focused, enjoy the time with loved ones or even just enjoy the time with yourself, and maybe even throw out those scales if you are feeling game, I dare you #dietitiansofinstagram #bekind #christmasfood #pizzalover #nourishyourbody #nourishyourself #dietitianapproved #nutrition #nutritionist #diettalk #recovery #eatingdisorderrecovery #eatingdisordersupport #nutritioncoach #nutritiousanddelicious #nutritiontips #dietculture #dietitiansofinstagram #nswdietitian #centralcoastdietitian #australiandietitian #dietaryrequirements #lifestyle #foodporn #foodies #moijto #holidayseason #2020

20.01.2022 Christmas countdown giveaway This weeks give away would be an incredible way to start your 2021. Starting a diet come new year is not what I want you all to be doing. Instead I want you working on creating a healthier relationship with food and understanding to correctly fuel your body. Simultaneously creating a healthier mindset around exercise, becoming a stronger version of you and just doing something for yourself that you absolutely deserve! As a way to say thank y...ou so much to all our beautiful clientele and followers for all your amazing support this year we would like to give away: $150 voucher that can be used on any of our fitness services @living.luminously $150 voucher that can be used with dietitian Bronte from @nourishednotdeprived To enter 1)Make sure you’re following us @living.luminously @nourishednotdeprived (if you’re not following both of us and you come up unfortunately it will be redrawn) 2)Like this post 3)Tag 1 friend (each new comment is an extra entry) For an extra entry share to your story! (Make sure you tag us if you share so we can see you have shared the post!) Good luck beautiful people!! Winner will be announced next Thursday 24th of December (Christmas Eve )

19.01.2022 With today being #internationalburgerday I thought what a great day it is to further reiterate how bread (or all foods really) are unnecessarily feared and do not need to be excluded from your diet. Let’s focus on bread for this post... and discuss some reasons (which are in fact myths) for why people stop eating/think they need to limit bread. Bread contains gluten and gluten is bad for me. ... Gluten is merely a protein found in wheat; unless you are coeliac or diagnosed gluten intolerant (from a nutrition specialist) gluten should pose no harm to your body. If you are coeliac, buy GF bread It’s full of carbs and carbs cause weight gain. Carbohydrates do not cause weight gain, a caloric surplus causes weight gain. Which isachieved by eating more energy then your body is using, regardless of whether that energy comes from protein, fats OR carbohydrates is void. It will cause me to bloat. Well it shouldn’t and if it is you should be mentioning this to your health care provider, if they don’t suspect the bloating to be a symptom of anything sinister they SHOULD refer you to a Dietitian. Bread is so versatile, it can be used to create the easiest and most convenient meals on the go or pre-made (think toasties, toast, sandwiches, bagels with spread) the limit is endless! Don’t limit your variety of meals because of an unnecessary fear of bread.. that’s just silly, bread is awesome, eat it, maybe even in burger form #dietitianeats #burgerfacts #burgerporn #burgerking #burgerlover #burgerhealthy #healthylifestyle #healthyfood #dietitianapproved #nutrition #nutritionist #nourished #nourishednotdeprived #nswdietitian #healthcoach #dietcoach #nutritioncoach #iifym #flexibledieting #flexibleeating #internationalfood #foodie #foodiesofinstagram #burgerlovers #burgernation #dietitianhumor #dietitiansofig #dietitiantips #nutritionistofinstagram

18.01.2022 Let’s have a quick nutrition lesson Here we have some bread, avocado and tomato. So we have some Carbohydrates (that contain a decent amount of fibre so will give us a slower release of energy and some benefits for gut and bowel health) ... We have some Fats (which are beneficial for a lot of things, especially our neurological health and assistance in absorption of vitamins) We also have a serving of vegetables and technically a serving of fruit (avocado is a fruit) which provides phytochemicals (antioxidants), more vitamins and fibre! For a complete nutritious meal we could/should have added a protein source (such as an egg or a tin of tuna) for our bone and muscle health but life is unpredictable and sometimes we don’t have time (or just don’t want too) cook an egg, and that’s okay. So is this meal nutritious? Yes. Is it a good post workout meal? Probably not add some protein haha.. Is it a good snack? Hell yes! Do you really need to add some protein? I mean it’s all dependent on your goals/satiation after the meal and preferences. This is basically what I see when I look at what someone is eating, I break it down to its macronutrient and micronutrient components to see if you are consuming adequate amounts of everything! I think seeing things visually can help with learning this sort of thing... Let me know if you enjoy these breakdowns of a meal and I’ll keep on doing them

17.01.2022 Choosing a meal when eating out can be hard, annoying, confusing and anxiety driven, but it DOES NOT and SHOULD NOT be this way. So one tip I have to ease some of this angst is to chose a meal that will serve you in that moment. Now the answer to this is very individualised and will take some inner searching/ and is dependent on your current goals but I know you all have it in you Do you need mental satisfaction this meal and something that comforts you? Then maybe the pan...cake stack will serve you best today. Are you current goals weight gain? Then maybe the more caloric dense meal will serve you? Are you trying to lose weight but want to do it in the best way possible? Then maybe the high fibre high protein meal with a side of vegetables will be the best option today. Are you fuelling yourself for a big training session soon? Then a high carbohydrate, moderate protein, low fat and low fibre meal would be best. Are you trying to find more freedom with the foods are you eating? Then the meal that intrigues you the most, allows you to not feel restricted or left out and possibly makes you slightly uncomfortable due to old food fears that you are working through is probably the way to go. As you can see, what meal you chose is really dependent on what you want out of the meal. No one can decide in that moment for you what is best, but you (and maybe a Dietitian who knows your current goals). dietitiansofinstagram #bekind #nourishyourbody #nourishyourself #dietitianapproved #nutrition #nutritionist #diettalk #recovery #nutritioncoach #nutritious #nutritiontips #dietculture #dietitiansofinstagram #nswdietitian #centralcoastdietitian #nourishednotdeprived #dietaryrequirements #lifestyle #foodtips #foodies #holidayseason #eatingout #foodprepping #foodprep #food-preparation #foodprepqueen #happy #nobadfoods

15.01.2022 Save this post friends! Your simple guide to snack making Happy snacking!

09.01.2022 Which protein powder should I use? Firstly, let’s clarify that you don’t NEED protein powders in your diet. Protein requirements CAN be met solely through a wholefood diet. Should you choose to incorporate protein powders it is important to note that they’re less regulated than the food & drug industry and therefore the nutrition panel can be misleading. Therefore it’s always a good idea to cross check your chosen brand with HASTA For my protein powder enthusiasts who expe...rience bloating, please note some protein powders contain ‘fillers’ to reduce manufacturing costs. Fillers can commonly cause GI discomfort, even if they’re from natural sources. Whey protein is the optimal choice if possible. There are two types of whey protein; WPI and WPC, both of which come from cow’s milk. The difference is WPI undergoes an additional filtration process to further remove the already small amount of fats and carbs. This reduces the lactose content and increases the protein %. WPI may be able to be consumed by those who are lactose intolerant, however, if you can tolerate it, WPC is creamier due to the additional fat and is more cost affective than WPI. For plant based proteins the primary sources are pea and brown rice. Of the two, pea protein is more comparable to whey protein due to its similar leucine % (9 vs. 10%). Leucine is basically an amino acid that stimulates Muscle Protein Synthesis (MPS) ) which is the repair of micro muscle damage. MPS increases recovery rates and decreases risk of injury. Rice based can still provide adequate total protein, however, may be less optimal for those who regularly exercise due to lack of leucine. Overall, if you decide you require a protein powder, look for: - A reputable brand (Check HASTA certifications) - Minimal ingredients typically better digested - 80g or more protein per 100g less room for ‘fillers’ - 2-3g leucine per serve where possible increase MPS [NOTE: This is not an affiliated/paid post with @trueprotein, their packaging is just clear and concise] Ps. Please remember food first is always encouraged BEFORE the use of any supplements unless prescribed by your health care progressional (like me)

08.01.2022 Whether you are a health care professional or not, I think many of us have experienced a time where we have thought the way one of our family members, friends or loved ones were eating was concerning. Now whether that opinion is valid or correct is another topic.. but if you are struggling with how to approach a loved one about a diet they are following, then keep on reading. 1. Ask for a Dietitians opinion. There is a lot of misconception on the internet about the way we e...at and the food we eat. Asking for a professionals opinon to help you sift through the babble and create a more clearer, educated opinon can always help; i mean maybe their way of eating has validity and you are actually wrong? 2. Meet the person where they are at. If this individual is not open to your advice, then it’s going to be difficult to make an impact. You may express your concerns with them in the most kind way possible, but sometimes people don’t want your opinion, and knowing when to back down from a conversation is important. 3. Bring the evidence. Having literature to back up your concerns can help navigate a conversation into less of a 'this is just my belief’ to more of a 'well this is the evidence and what the science says to be true'. 4. Be empathetic. You must remember, if someone is following a diet, they are most likely doing it to try and improve something in their lives. They believe that at this time this diet is the best thing for them. Be kind and understand they are only doing what they think is best. 5. Seek help. Sometimes we take on other peoples problems or even start to mimic their way of eating and that’s what is really concerning us. Make sure you look after you as well as them.

06.01.2022 Too often I see people saying something along the lines of *fad diet of their choice* worked so well for me, I need to start it again! Did it work though? Likely not if you’re finding yourself starting that same diet time and time again We have to get rid of the idea that short-term results = dieting success. The real success is being able to MAINTAIN results, and of course maintain them whilst concurrently optimising our health to the best of our ability. ... Next time you’re thinking of restarting that diet, consider adopting NEW healthy habits instead; habits that are sustainable, and more importantly ENJOYABLE, for YOU and YOUR personal life. If you enjoy something, and if it’s sustainable you’re probably going to want to do it each day, aren’t you? It’s time to stop trying to make your life fit into a diet, and instead fit your diet into your life! Not sure where to start? I can help #dietitianapproved #dietculture #nutrition #nutritionist #nutritionapproved #nourishyourbody #dietitiansofinstagram #nutrition #diet #bread #breadfacts #carbsarelife #toastie #toastedsandwich #toasttuesday #dietplan #nutritionist #weightloss #weightgain #nourishingfood #smallbusiness #dietitiancentral #centralcoastdietitian #nswdietitian #avocadotoast #dietculture #yoyodieting #dietingproblems #nswdietitian #iifym

05.01.2022 THIS IS YOUR REMINDER THAT 1. You are allowed to enjoy some pizza out with friends. 2. You are allowed to enjoy the holiday season and all the yummy food that comes with it. 3. You don’t need to ‘work off’ food that you have eaten. ... 4. There is no such thing as a ‘bad food’ there is just more nutrient dense food and less nutrient dense food. 5. You are not ‘bad’ for eating a certain food. You are ‘bad’ if you murder & steal; not if you eat a certain food. 6. You don’t have to workout every single day. 7. You are allowed to relax and slow down. 8. Gaining weight does not need to always hold a negative connotation. 9. Eating vegetables is good for you, but so is allowing yourself to have some Christmas cake. 10. Be kind, to everyone, including yourself #dietitiansofinstagram #bekind #christmasfood #pizzalover #nourishyourbody #nourishyourself #dietitianapproved #nutrition #nutritionist #diettalk #recovery #eatingdisorderrecovery #eatingdisordersupport #nutritioncoach #nutritiousanddelicious #nutritiontips #dietculture #dietitiansofinstagram #nswdietitian #centralcoastdietitian #australiandietitian #dietaryrequirements #lifestyle #foodporn #foodies #moijto #holidayseason #2020

05.01.2022 How pretty does my dinner look from lastnight ~ * big bowl of sweet tatto chippies not pictured *

02.01.2022 THIS IS YOUR REMINDER THAT 1. You are allowed to enjoy some pizza out with friends. 2. You are allowed to enjoy the holiday season and all the yummy food that comes with it. 3. You don’t need to ‘work off’ food that you have eaten. ... 4. There is no such thing as a ‘bad food’ there is just more nutrient dense food and less nutrient dense food. 5. You are not ‘bad’ for eating a certain food. You are ‘bad’ if you murder & steal; not if you eat a certain food. 6. You don’t have to workout every single day. 7. You are allowed to relax and slow down. 8. Gaining weight does not need to always hold a negative connotation. 9. Eating vegetables is good for you, but so is allowing yourself to have some Christmas cake. 10. Be kind, to everyone, including yourself #dietitiansofinstagram #bekind #christmasfood #pizzalover #nourishyourbody #nourishyourself #dietitianapproved #nutrition #nutritionist #diettalk #recovery #eatingdisorderrecovery #eatingdisordersupport #nutritioncoach #nutritiousanddelicious #nutritiontips #dietculture #dietitiansofinstagram #nswdietitian #centralcoastdietitian #australiandietitian #dietaryrequirements #lifestyle #foodporn #foodies #moijto #holidayseason #2020

02.01.2022 ‘Hey guys come and look at my new dairy free, gluten free, grain free, sugar free high protein pancake recipe ’.... eh ... no. Why do we now feel the need to remove every component of a meal to then deem it acceptable to consume? It’s like the insta influencers have taken over what we decide to put in our bodies, well... today I have decided that I want to challenge some thoughts and change your mind! I am your Insta influencer for the day haha. (Obviously I am not talk...ing to those who are diagnosed lactose intolerant but you should probably read these too) and for those of you who think ‘dairy is evil’, please keep reading Now I’m not saying you NEED dairy in your life, you can actually get all components that are in diary from other sources however I find it unnecessary and quite annoying how much misinformation is on the internet about dairy.. (and everything else to do with nutrition ) PLUS I don’t know many people who don’t like a good cheese platter. So if you can keep dairy in your diet, I would probably suggest you do. What do you think about these Dairy myths? Have you heard otherwise? Did I change your mind on something? Did I shock you? Let me know in the comments below!