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23.01.2022 Warming up with lemon ginger tea . This simple remedy in the afternoons &/or evenings is what helps get me through these danger zones when I’m more likely to look for comfort foods. I know it’s not true physical hunger (which is a time in which you should eat) but is an emotional need or potentially just a habit . Through choosing this warm beverage I am:... improving my hydration (dehydration can also be a false appetite trigger) keeping my hands busy to prevent mindless eating warming my belly which I find comforting receiving additional nutrition benefits from the lemon & ginger (although only marginal given the small quantity used) feeling more relaxed to focus on other tasks . To make I simply sliced a few thin pieces of ginger + lemon, squeezed the juice of 1/4 lemon & poured in boiling water into my favourite mug . . . . . #nutrifocus #dietitian #nutrition #nutritionist #lemonginger #warmtea #hydration #tea #warmremedy #emotionaleating #dietitianeats #foodstyling #guthealth #relax #simplerecipe #weightmanagement #healthyliving #activelifestyle #soothing #comfort #womeninbusiness #cairnslocalbusiness #supportlocal #localproduce #winter #mindfullness #mindandbody #tropics #fnq #cairns See more

22.01.2022 Our THOUGHTS create our FEELINGS & our FEELINGS drive our BEHAVIOUR. . We humans are complex creatures & therefore our food choices are never black & white. Our thoughts & feelings play a huge role in our nutritional intake each & every day. . Perhaps you identify with emotional eating?... . Its actually a pretty common response to soothe those uncomfortable feelings & dissociate from any painful emotions with the pleasure of food. . If this sounds like you, then the first step I get everyone to do is to simply start identifying the emotion(s) you’re feeling when you sense that craving or urge to binge coming on. . The second step is to start paying attention to your self-talk when you experience this emotion. Are these helpful thoughts? If not can you rationalise your thoughts into more positive ones by shifting your perspective? . When you start changing your thoughts even just a little, you will impact your emotion. You might start to reduce the intensity of the uncomfortable emotion & perhaps for some it will be enough to change the choices you make. . Improving our emotional health takes time so always have self compassion throughout this challenging journey . Please DM me if you would like more support in this area. Lorinda x . . #nutrifocus #dietitian #cairnsdietitian #nutritionist #cairnsnutritionist #emotionalhealth #emotionaleating #cravings #selfcare #nutrition #health #yourbestself #wellbeing #foodstyling #balancednutrition #mealplan #dietitianeats #mindfuleating #weightmanagement #foodallergies #foodintolerances #guthealth #ibs #eatingdisordersupport #healthylifestyle #supportlocal #cairnsbusiness #tropics #fnq #cairns

22.01.2022 Beautiful tropical foliage . When I first moved to Cairns over 4 years ago I was instantly in awe of the lush green tropical plants surrounding me everywhere. It was one of the first things I fell in love with here in Cairns & it’s still going strong . What do you love most about the warm tropics?... . Keep it fresh & happy Friday x . . . . . #nutrifocus #dietitian #cairnsdietitian #nutritionist #cairnsnutritionist #fnq #cairns #supportlocal #cairnsbusiness #cairnslocalbusiness #lifeinthetropics #weightloss #weightmanagement #yourbestself #healthymadeeasy #choosehealth #foodforlife #eattherainbow #mealplan #freshfood #plantbased #guthealth #foodallergies #foodintolerance #eatingdisordersupport #mindfulness #mindandbody #nutrition #health #healthyliving See more

21.01.2022 Website is LIVE! . I would absolutely love you to click the link in the bio & let me know your thoughts. . I can’t thank @aimwaddell enough for all her incredible help with creating this website. So blessed to have such beautiful & talented friends around me supporting Nutrifocus ... . Thank you to each & every one of you & stay tuned for big things to come . . . . . #nutrifocus #dietitian #nutritionist #nutrition #website #live #supportlocal #graphicdesign #foodstyling #dietitianeats #eatright #activeliving #healthylifestyle #eattherainbow #prebiotics #fermentedfoods #guthealth #probiotics #yourbestself #balance #wellness #salad #saurkraut #eatyourgreens #protein #cairnslocalbusiness #womensinbusiness #tropics #fnq #cairns See more

21.01.2022 Reflecting on an amazing hike I did at the weekend with an awesome bunch of people. How incredible is this lush green fern patch on the the way to the peak of Devils Thumb . After 7hrs scaling up & down this magnificent mountain, my legs are certainly still feeling the strain. Absolutely worth every moment .... Get out there & keep active no matter what level of fitness you’re at . . . . . #nutrifocus #dietitian #nutrition #nutritionist #health #activeliving #healthylifestyle #outdoors #weekendadventures #hikingthetrails #tropics #tropicalrainforest #nature #wellness #balance #fitness #freshair #challengeyourself #mindfullness #supportlocal #cairnsbusiness #greatbarrierreef #eatwell #views #weekendvibes #fitlife #womeninbusiness #enjoythejoirney #fnq #cairns See more

20.01.2022 Delicious Protein Smoothies . I’m such a smoothie fan & find adding one these for a meal each day helps to also manage my troublesome gut health. . Others tell me they prefer to chew their foods which, to be honest is a fair call ... . The key thing is to create one with a good nutrient balance including a quality source of protein, fibre & healthy fats. . My ultimate recipe . Base Ingredients: 20g scoop whey protein powder (vanilla) 1/2 cup high protein yoghurt e.g. Yopro, Chobani, Two Good 1/2 cup milk of your choice Flavour Options: 1/2 cup raspberries + 1tbsp flaxseed meal 1tsp nut butter + 1/2 banana 1/2 cup blueberries + 1tbsp coconut flakes 1/2 cup apple puree + sprinkle of cinnamon 1/2 banana + 1tsp cacao . I do avoid purchasing smoothies away from home as I find many are overloaded with fruits, sweeteners & other high calorie fillers in large portion sizes. I suggest you only enjoy these ones occasionally as a treat . . . #nutrifocus #dietitian #cairnsdietitian #nutritionist #cairnsnutritionist #nutrition #health #yourbestself #wellbeing #foodstyling #balancednutrition #mealplan #dietitianeats #highprotein #nutrientdense #smoothies #proteinsmoothie #mindfuleating #weightmanagement #foodallergies #foodintolerances #guthealth #ibs #eatingdisordersupport #healthylifestyle #supportlocal #cairnsbusiness #tropics #fnq #cairns

18.01.2022 Winter in tropical Cairns is pure bliss . I took this moment in the warm breeze to stop, breathe & practice 5 minutes of mindfulness . I’ve found since starting up my own business the importance of taking time out for me & implementing strategies to prevent occupational burn-out.... . I like to take a few moments & note the things I am grateful for. I find after doing so I’m always more positive in thoughts rather than fixating on negative experiences or beliefs that bring me down. . The nutritional benefit is our diets often improve with reduced negative emotions such as stress, boredom, and sadness which can often lead to comfort eating. Then the guilt & disappointment afterwards feeds back into this loop creating more negative emotions. It’s not a cycle you want to feel trapped within. . Try to practice even just a little self care each day . . . . . #nutrifocus #dietitian #nutritionist #nutrition #tropics #palmtrees #mindfullness #selfcare #wellness #balance #meditation #mentalhealth #burnout #breathe #calm #relax #yourbestself #gratitude #eattherainbow #guthealth #eatright #supportlocal #activeliving #healthylifestyle #mindandbody #weightmanagement #womeninbusiness #cairnslocalbusiness #fnq #cairns See more

18.01.2022 Lunch @caffiend_cairns delivering the goods again . I do love an all day breakfast menu & find it hard to go past poached eggs. Eggs are often one of the most nutritious choices from any cafe menu & the side of chilli jam + pickled cucumber slaw on my plate was amazing! . One of the most common questions I get asked is how many eggs can I eat per week?... . It’s not black & white but the majority of us can easily have up to 21 eggs per week (3/day). . However, around 30% of us are a little more sensitive to eating dietary cholesterol than others. Therefore I suggest if you have heart disease or type 2 diabetes then you might be best to stick to 7-14 eggs per week (1-2/day) . So unless you have an egg allergy you will most definitely benefit from a few eggs in your diet. . . . #nutrifocus #dietitian #cairnsdietitian #nutritionist #cairnsnutritionist #nutrition #health #yourbestself #wellbeing #foodstyling #eggs #poachedeggs #cafelife #brunch #balancednutrition #mealplan #dietitianeats #mindfuleating #weightmanagement #foodallergies #foodintolerances #guthealth #ibs #eatingdisordersupport #healthylifestyle #supportlocal #cairnsbusiness #tropics #fnq #cairns

17.01.2022 Save this recipe . Choc Nut Protein Bliss Balls . I admit I love a sweet treat in these cool evenings with a warm cup of green tea. While I’m not one to shy away from plain old good chocolate, I also try to add in a few healthier versions of sweet delights.... . Bliss balls are the perfect, easy, no bake recipe that can really hit the spot. However, too often I see these so called health balls filled with large quantities of energy dense ingredients which can tip us over our daily calorie needs. . Therefore, I created a healthier version that packs an extra protein hit without the excessive fats or sugars I see in most recipes. . Ingredients: 3/4 cup rolled oats, 1/3 cup hazelnut meal 1/3 cup desiccated coconut, plus extra for rolling 1 tbsp cacao 2 scoops choc protein powder (I used local Revival Labs) 2tbsp almond butter 5 Medjool dates, pitted & soaked in warm water Splash of milk (any type) 1 drop vanilla extract Handful pistachios, finely chopped & toasted Handful hazelnuts, finely chopped & toasted . Grind the rolled oats into a fine flour. In a large bowl combine the oats, hazelnut meal, coconut, cacao, & protein powder, mix well. . Finely dice the dates, add into the dry mix along with almond butter, milk, and vanilla. Mix well with hands, adding more milk if needed into a slightly sticky texture. . Using your hands, roll 1/3 of the mix into 5 snack size balls and toss through coconut to coat. Repeat this step with pistachios and hazelnuts, making 15 balls in total. Refrigerate until set. . Relax and enjoy while trying to limit to 1-2 balls . . . . . #nutrifocus #dietitian #nutritionist #nutrition #dietitianeats #blissballs #proteinballs #easyrecipes #delicious #healthydesserts #eatright #yourbestself #wellness #balance #snacks #foodprep #guthealth #wholefoods #foodstyling #eattherainbow #homemade #weekendvibes #activeliving #healthylifestyle #tropics #mindfullness #womeninbusiness #cairnslocalbusiness #fnq #cairns See more

17.01.2022 Have you found your relationship with food has become a struggle or never been a positive aspect of your life? . You are not alone with approximately 1 million Australians living with an eating disorder. To break it down further, in Australia: . ~25,000 are currently living with Anorexia Nervosa... ~100,000 are currently living with Bulimia Nervosa ~50,000 are currently living with Binge Eating Disorder ~350,000 are currently living with other forms of eating disorders . Symptoms of an eating disorder involve obsessive control of food, weight, and body shape in an attempt to manage underlying personal, emotional, and/or psychological difficulties. However, the result is often quite the opposite with feelings of hopelessness and self-loathing. . Recovering from an eating disorder is complex and often stressful for those affected and their families. I enjoy working one on one and aim to build a positive relationship with food, mind and body to regain your freedom. This takes time so be kind to yourself and patient with the process. Everyone suffering with an eating disorder of some type are so unique and therefore no one size fits all regarding treatment. Thankfully, the times have changed, and the main thing is there’s help available to support you through this journey . There is a better offer than what the all consuming eating disorder is providing you, it’s called LIFE xx . . . . . #nutrifocus #dietitian #cairnsdietitian #nutritionist #cairnsnutritionist #nutrition #health #wellbeing #eatingdisorder #eatingdisorderrecovery #mentalhealth #yourbestself #selflove #anorexia #bulimia #bingeeatingdisoder #selfcare #nutritionsupport #healthyliving #bodyandsoul #mindfulleating #nourish #bodypositive #guthealth #eattherainbow #supportlocal #cairnslocalbusiness #tropics #fnq #cairns See more

17.01.2022 Recipe - Mexican Chicken & Bean Soup . These cooler days are definitely seeing more gut warming soups simmering away on my stovetop. I also use soups as a way to incorporate foods that don’t otherwise star in my regular meals. One of these are LEGUMES! . I wish I could manage more as they contain amazing nutrients including fibre, plant protein, very low GI carbohydrates, B vitamins, minerals and phytonutrients for heart health. Did I mention they are also super budget frien...dly? However, the high oligosaccharide content means I bloat quite easily if I eat too many so it’s a balancing act . Ingredients: 2tbsp Extra Virgin olive oil 2tsp Mexican chilli powder 3tsp Salt 2tsp Black pepper 4 Tomatillos, diced 3 large red chilli, deseeded, chopped 1 Brown onion, diced 4 Garlic cloves, finely sliced 400g Can chopped tomatoes 2.25L Chicken stock (I made my own but brought is alright) 4 cups Chicken, shredded 400g Can Mexican Beans 400g Can Lupins Juice of 1 Lime, plus extra for serving . Garnishes sliced radish, coriander, Greek yoghurt Pickled red onions (in a jar shake together 1 finely sliced red onion + cup red wine vinegar + 2tsp salt. Let sit until onion soft ~ 30mins) . 1. Pre-heat oven to 180 degrees. Mix oil, chilli powder, 2tsp salt, pepper, tomatillos, chilli, onion, garlic & spread on a lined oven tray. Bake for 15min in oven. 2. Transfer to a large saucepan and combine with tomatoes, stock. Cover and bring to the boil. Reduce heat, add chicken, beans, lupins until heated through ~7mins. Stir in lime juice. 3. Ladle amongst 6 bowls, season to taste and top with garnishes . This high protein, high fibre soup is sure to warm your belly while keeping your nutrition goals on track . #nutrifocus #dietitian #nutritionist #nutrition #dietitianeats #recipeoftheday #soupseason #soulwarming #guthealth #legumes #highprotein #prebiotics #balance #wellness #health #healthyliving #homemade #eattherainbow #spice #foodstyling #delicious #cairnslocalbusiness #activeliving #eatright #supportlocal #womeninbusiness #winterwarmer #yourbestself #fnq #cairns

16.01.2022 Recipe of the Day Raw carrot cake balls . Here is another tasty snack delight I created from @theguthealthdoctor - Eat Yourself Healthy. I love the use of simple ingredients combined to create a delicious snack that also happens to be good for our guts & general health Why is this recipe so good?... Walnuts increase microbes that produce the beneficial short-chain fatty acid butyrate and also decrease compounds linked with colon cancer. .... Base: 4 Medjool dates 50g ground almonds 25g rolled oats 1 large carrot, grated 2 tbsp flaxseed, milled 1 tsp allspice tsp cinnamon 1 tsp vanilla extract 15g coconut flakes tsp ground ginger 1 tsp grated fresh ginger, if you like extra zing like me! . Filling: 25g walnuts . Coating: Desiccated coconut . Method: 1. Place the dates, almonds & oats into your food processor & blitz until everything is roughly blended. 2. Add the rest of the base ingredients & blitz again. The mixture should be moist but not so wet that you can’t roll it (add extra oats if too wet). 3. Using the walnut as the centre, form a ball around it with the mixture. Roll in desiccated coconut. Repeat recipe should make 12 balls. 4. Pop into the fridge to firm up for at least 2 hours. . *For a little indulgence you could try coating in melted dark chocolate I’m definitely trying this next time . . . . . #nutrifocus #dietitian #nutrition #nutritionist #dietitianeats #recipeoftheday #guthealth #wellness #weightmanagement #eattherainbow #loveyourguts #prebiotics #eatforhealth #eatwell #healthyliving #healthysnacks #blissballs #fitfood #yourbestself #activelifestyle #tastysnacks #eatwelllivewell #madewithlove #healthyeats #foodstyling #walnuts #supportlocal #cairnsbusiness #fnq #cairns See more

16.01.2022 Gut-Loving Recipe . I’ve been reading Dr Megan Rossi’s @theguthealthdoctor new book Eat Yourself Healthy. Megan is a gut health superstar in the world of dietetics & leading scientists. It’s a fantastic read for anyone looking to improve their relationship with their gut & how to nourish their own amazing microbiota. . This book also includes over 50 amazing gut-loving recipes. I’ve been trying a few in the kitchen & these Synbiotic ice-cream sticks are a delight ... . Megan’s recipe Base: 1 ripe banana 2 Medjool dates, chopped & stirred into as paste with 1tbsp boiling water 240g live full-fat yoghurt (I chose Chobani for higher protein content) 1tsp vanilla extract . Toppers: (choose 1 to mix in with base OR double the base and make both) 1. Nutty Pistachio (serves 6) 50g pistachios, shelled 10 baby spinach leaves . 2. Raw Banoffee (serves 8) 1 ripe banana 120g coconut yoghurt (I used Chobani coconut again for the higher protein) 70g almond butter . Extras: Lindt dark chocolate Coconut flakes Crushed pistachios . Method: 1. Place all base ingredients into a blender & blitz until smooth. 2. Choose your toppers & add into the base mix, roughly blitz. 3. Spoon into setting moulds & place in freezer for at least 4 hours. 4. Once set, warm the dark chocolate in the microwave for 40-60 seconds, stirring vigorously every 15 seconds until melted. Lay the ice lollies on a lined baking tray, drizzle over the chocolate & sprinkle with coconut flakes & pistachios. *I went a little crazy with this step . NB: If struggling (like I was) to get them out of the mould, dip the outside of the mould in warm water for a few seconds. . FYI Bacteria can survive the freeze, so you still get all those gut microbe benefits. It’s the heat they can’t handle! . . . #nutrifocus #dietitian #nutritionist #nutrition #guthealth #probiotics #prebiotics #foodstyling #delicious #healthytreats #microbiome #dietitianeats #recipeoftheday #eattherainbow #dessertlover #mindfullness #yourbestself #nourish #wellness #healthyliving #healthyeats #eatright #eatwellbewell #eatwholefoods #health #tropics #supportlocal #cairnslocalbusiness #fnq #cairns See more

15.01.2022 Sunday snacks . All varieties of nuts make for perfect snacks & there’s something particularly special about almonds . They have the highest vitamin E content with a 30g serve offering 80% if our daily required intake... Almonds have notable calcium with a 50g serve providing 125mg calcium (half of what’s in a small glass of milk) The fat content is mostly (72%) heart healthy mono-unsaturated fatty acids A 30g serve contains 6g protein Offer a good source of fibre to help satisfy appetite & keep us regular Contain natural plant sterols to block absorption of cholesterol in the body . My dietitian tips: A 30g portion will provide you with 700kJ so I recommend you remain within this daily limit to to reap the most health benefits Try to keep your almonds unsalted as we consume enough sodium in our other daily foods If buying almond butters/spreads, look for ones with nil added sugar & 100% almonds Introduce your little bubs to almonds (nuts) in paste or flour form when they commence solids & before the age of 1 to help lower risk of food allergies . * 30g serving is equal to around 20 almonds. Happy munching . . . . . #nutrifocus #dietitian #nutritionist #nutrition #health #dietitianeats #almonds #healthysnacks #sundayvibes #simplesnacks #foodstyling #activeliving #healthylifestyle #eatwell #yourbestself #mindfullness #portioncontrol #guthealth #hearthealthy #eattherainbow #lowcarb #prebiotics #plantbased #balance #wellness #womeninbusiness #cairnsbusiness #supportlocal #fnq #cairns See more

15.01.2022 Tropical Cairns took an ultra cool turn this past week which had me reaching for soul warming soups . I’ve been playing around with a few recipes & thought I would share one of my ultimate favourite soups. I made this one low carb with konjac noodles but you could replace with vermicelli if you’re not a fan or physically active . Chicken, noodle & lemongrass soup ... Serves 4 300g konjac noodles (ultra low carb/calorie), rinsed & drained 750mL chicken stock 3 lemongrass stalks, chopped 30g ginger, finely sliced 30g galangal, finely sliced 400g chicken breast fillets 6 shiitake mushrooms, sliced 5 baby corn, chopped 12 cherry tomatoes, halved 2 spring onion, sliced (+ extra to garnish) 4 birdseye chilli, sliced (optional seeds) 1 bunch pak choy, chopped 40mL fish sauce Juice of 3 limes (+ extra wedges to serve) Coriander, to serve Crispy shallots, to serve . Combine stock & 300mL water in a large saucepan & bring to the boil. Add lemongrass, ginger, galangal, chicken, mushrooms & corn, reduce heat to medium, & simmer gently until chicken is cooked through (4-6 minutes). Add tomato, spring onion, chilli, pak ckoy, fish sauce & noodles. Add lime juice & season to taste. . Ladle soup into bowls & top with coriander, green tips spring onion & crispy shallots. Serve with lime . Shout out to @marlintilescairns for your generosity & amazing help with this choice of background tile . . . . . #nutrifocus #dietitian #nutrition #nutritionist #souprecipe #dietitianeats #foodinspo #soulfood #recipeoftheday #winterwarmers #eatright #eatypirgreens #eattherainbow #foodstyling #guthealth #chickennoodlesoup #foodphotography #balance #wellness #womeninbusiness #cairnslocalbusiness #supportlocal #delicious #healthyliving #activelifestyle #spice #lowcarb #tropics #fnq #cairns See more

14.01.2022 Food in Focus - Kiwi Fruit . These little green furry fruits are often under rated given they pack a punch when it comes to their nutritional benefits. . Just 1 Kiwi Fruit provides you with all your daily Vitamin C requirements and contains good sources of Vitamin E, Vitamin K, folate, potassium, antioxidants and fibre ... . This powerhouse of nutrients are really beneficial for: Healthy Skin the high vitamin C content aids collagen formation and assists with wound healing. The Vitamin E also helps protect our skin from sun damage. Heart Health & Blood Pressure the potassium relaxes our blood vessels to help control our blood pressure while the fibre helps lower our cholesterol. Relieving Constipation the fibre component is thought to help our intestines retain more water leading to increased stool frequency that is softer and easier to pass. During pregnancy the folate is essential for cell division that is so important for a healthy pregnancy. IBS management is low in FODMAPs, meaning Kiwi Fruit is not highly fermented by our gut bacteria that produce gas as a by-product. Good Vision the mix of antioxidants including Vitamin C, lutein, and zeaxanthin helps keep the cells and tissues of our eyes healthy and assists in the prevention of age-related macular degeneration. . There is a risk for those suffering with a latex allergy as Kiwi Fruit contains similar proteins that may cause a cross-reaction. Look out for skin rashes, itching, swollen lips/tongue, dizziness and fainting straight after consumption . There are so many ways to enjoy Kiwi Fruit, but I mostly keep it simple with a spoon, scoop and eat. Otherwise try blending with other fruits & mint then freeze into delicious popsicles or ice cubes to flavour water. . For an extra fibre boost try also eating the skin . . . #nutrifocus #dietitian #nutritionist #nutrition #dietitianeats #kiwifruit #delicious #guthealth #fibre #foodstyling #fruitsalad #eattherainbow #fodmaps #yourbestself #antioxidants #greens #ibs #prebiotics #vitaminsandminerals #womeninbusiness #cairnslocalbusiness #supportlocal #healthyliving #activelifestyle #balance #wellness #fruit #tropics #fnq #cairns See more

14.01.2022 Monday’s need coffee . Brews from @blackbirdcairns never disappoint Feeling lucky to have so many amazing local cafes doing amazing brews I can sip on in ceramic cups! . .... . . . . #nutrifocus #dietitian #nutrition #nutritionist #caffeineaddict #coffeefix #dietitianeats #mondayfeels #guthealth #supportlocal #cairnsbusiness #cafevibes #mondayessentials #mindfullness #health #yourbestself #protein #mindandbody #peakperformance #eattherainbow #activeliving #eatwellbewell #healthyeats #choosehealth #nourish #balancedliving #healthybalance #healthylifestyle #fnq #cairns See more

13.01.2022 Food in Focus - Lemons . I often wish I had a lemon tree given their versatility and flavoursome nutrition punch. I like to use them in so many things: Drizzle over fish and other seafood... Add slices to water or herbal teas for flavour Squeeze the juice over salads Stirred through dips, sauces, condiments, and soups Finely grate the zest into main meal recipes and sweets BBQ halves of lemons to squeeze over grilled chicken pieces/kebabs The list is endless... . Like all citrus fruits, lemons are really high in vitamin C which helps us absorb plant-based iron, assists with wound healing and improves our cardiovascular health. They also contain small amounts of potassium to help lower our blood pressure and some B vitamins essential for overall good health . The acidity of lemons is also linked with decreased appetite and lowers the GI of our meals meaning we feel fuller for longer & our blood sugars are not spiked. . Personally, I add lemons to so many of my meals and drinks simply because I love that tart sour flavour You might notice they feature in a lot of my foodie shots! . . . . . #nutrifocus #dietitian #nutritionist #nutrition #health #lemon #citrus #sour #foodstyling #dietitianeats #eattherainbow #healthyeats #eatwholefoods #eatrealfood #plantbased #healthyflavour #activeliving #deliciousfood #mindfuleating #yourbestself #eatwellbewell #fitfoodie #healthyfoodideas #wellness #healthyliving #balancedlifestyle #supportlocal #fnq #cairns #cairnslocalbusiness See more

10.01.2022 Living in the tropics certainly has a few perks and one of them is fresh juicy pineapple . My stroll through the local weekend @rustysmarkets was filled with the scent of beautifully sweet pineapples that are now in Spring season. Hooray! Can’t complain getting 2 freshly picked for $5. . If you love your pineapple as much as I, you will notice a few health benefits come with this tropical fruit.... Excellent source of vitamin C with 1 cup providing more than 100% of your daily needs. Contains a unique enzyme called bromelain. This enzyme helps break down protein and is thought to improve digestion. Good source of fibre and low in calories. Contains the mineral manganese essential for maintaining strong bones alongside calcium. Is packed with antioxidants to fight off disease. . I mostly choose to chop it up and eat fresh as a snack throughout the day. However, it also tastes amazing: Cooked on the BBQ/grill Roasted in honey Tossed through a fresh salad with mint and cucumbers Crushed into a glass with soda water Threaded onto veggie and chicken kebabs Mixed in with your smoothie Mixed into any sweet recipe - muffins, pancakes, yoghurt, cakes, ice-cream Added to pizza toppings yep I went there and I’m a fan!! . How do you enjoy eating pineapple? . . . . . #nutrifocus #dietitian #nutrition #nutritionist #cairnsdietitian #cairnsnutritionist #cairnslocalbusiness #supportlocal #health #foodforhealth #yourbestself #guthealth #activeliving #weightmanagement #mealplans #eattherainbow #pineapplelove #plantbased #foodstyling #foodintolerance #foodallergies #lowfodmap #healthyliving #wellness #eattherainbow #tropicalfruit #fnq #queensland #tropics #cairns See more

09.01.2022 Going from warm tropical rainforests today to cool temperate rainforests tomorrow will be a shock to the system . With our borders opening I am taking this opportunity to visit close friends & family in beautiful Tasmania... the place I was born & raised. . It’s times like these you realise how important it is to keep close to those you care about most. I can’t wait to meet my newest little nephew, spend time with loved ones & enjoy all the delights Tasmania has to offer ... . I will try to share a few little snippets on here along the way so keep an eye on stories. Lorinda x . . . . . #nutrifocus #dietitian #cairns dietitian #nutrition #nutritionist #cairnsnutritionist #foodintolerance #nutritionsupport #health #weightmanagement #mealplan #guthealth #foodallergies #eattherainbow #eatright #healthgoals #wellness #eatingdisordersupport #weekendvibes #lifeinthetropics #yourbestself #selfcare #healthyliving #tropics #rainforest #refresh #activelifestyle #fnq #cairns

09.01.2022 On wet dreary days I ferment . Fermented foods have been around for thousands of years but have recently hit the spotlight for their gut health benefits. This is one health food trend that I’m actually on board with and believe in the many health benefits we can receive through including these foods in our diet (if tolerated). . What exactly is fermentation?... A process when bacteria and yeast (microbes) ‘pre-digest’ foods and liquids, producing a variety of beneficial vitamins, organic acids and other health promoting compounds. What are the potential health benefits of fermented foods? I say ‘potential’ as current research is still limited to support the associated list of health benefits claimed with fermented foods. Despite this, I still recommend fermented foods and have seen firsthand the benefits clients and myself experience form including fermented foods into our daily diet. I think our ancestors were definitely onto something! Potential benefits include: Increased vitamin concentration in our food (e.g. folate and vitamin B12) Lowering blood pressure and improving overall heart health Supporting our immune system Reducing anti-nutrients Lowering gluten and lactose content in some sourdough and dairy foods respectively Improved digestion Promotes a strong diverse gut microbiome Pictured here is my: Purple Sauerkraut Dill, mustard, and caraway seed Sauerkraut Pickled Baby Cucumbers Stay tuned my recipes to come in upcoming posts . . . . . #nutrifocus #dietitian #nutrition #nutritionist #dietitianeats #guthealth #fermentedfoods #probiotics #prebiotics #sauerkraut #pickles #foodforhealth #plantbased #wellness #weekendvibes #loveyourguts #healthyliving #yourbestself #eattherainbow #eatright #nourishyourbody #eatwholefoods #foodintolerances #eatwellbewell #healthyeats #foodstyling #supportlocal #cairnsbusiness #fnq #cairns

08.01.2022 Have you been naughty or nice over the last 6 weeks? Don't be scared of failure because you can only get better and reset your mindset to obtain your goals!... Or maybe you have been good and smashing it If that is the case keep up the amazing work. Lorinda from Nutrifocus will be coming up next Wednesday 5th May to do body scans and talk to you about some of the questions you may have regarding your diet (The good, the bad and the ugly truth) Body Scans - $20 *(Bookings apply) You don't have to be a Country Strong member to attend. If you missed out on scans last time make sure to book in! If you are wanting to know more re a personalised nutrition program please contact Gracyn 0447 982 794 or PM Country Strong to find out more Booking's apply so make sure to PM Gracyn to confirm your booking! #nutitionmareeba #foodiemareeba #dietmareeba

07.01.2022 We’re definitely living in a new world as we continue to adapt with COVID-19 . As much as I love seeing everyones beautiful faces here at my Cairns clinic, I know this is not always possible. . However, if you live anywhere in Australia (or even further afield) technology makes it possible for us to still connect & access my one-on-one nutrition support through Telehealth, phone consults, emails & more.... . I would love for you to get in touch or check out my website if you would like to know more about these range of services . I hope the sun is shining wherever you happen to be in this wonderful country & I look forward to chatting with more of you soon. . Lorinda . Side note - shout out to @expresswaysigns for their amazing work, installation & friendly service on my fence sign out the front. Love it . . . . #nutrifocus #dietitian #nutrition #nutritionist #cairnsdietitian #cairnsnutritionist #health #wellness #yourbestself #supportlocal #cairnslocalbusiness #weightmanagement #guthealth #fodmap #inbody #mealplans #nutritionsupport #eatingdisorders #healthyliving #activelifestlye #foodforhealth #eattherainbow #lowcarb #tropics #queensland #fnq #cairns #eatright #dietitianlife #healthclinic See more

07.01.2022 New business cards have arrived & they’re looking mint . Thanks so much to @designwhore for creating such a brilliant brand design . Absolutely love your amazing work ... . . . . . #nutrifocus #dietitian #nutrition #nutritionist #businesscards #branding #cairnslocalbusiness #womeninbusiness #graphicdesign #branddesign #supportlocal #healthyliving #eatright #balance #healthychoices #nurture #mindandbody #newbusiness #wellness #eattherainbow #guthealth #activelifestyle #yourbestself #selfcare #logodesign #weightmanagement #mentalhealth #lifeinthetropics #fnq #cairns See more

05.01.2022 Any ideas on what type of plants these beautiful red dragon fruit grow on? . If you guessed cactus then kudos to you . They get their amazing colour from a compound called betacyanin, which is the same pigment found in beetroot.... . Nutritionally they are a good source of: Vitamin C Fibre Magnesium Antioxidants - thanks to those betacyanins . They have quite a mild flavour but a squeeze of lime takes it to a whole new level #gamechanger . . . #nutrifocus #dietitian #cairnsdietitian #nutritionist #cairnsnutritionist #nutrition #health #yourbestself #nutrientdense #wellbeing #foodstyling #dragonfruit #vitaminc #balancednutrition #mealplan #dietitianeats #mindfuleating #weightmanagement #foodallergies #foodintolerances #guthealth #ibs #eatingdisordersupport #healthylifestyle #supportlocal #cairnsbusiness #tropics #fnq #cairns

03.01.2022 Recipe Alert Kangaroo San Chow Bau . Iron deficiency is the most common nutritional deficiency in Australia. Therefore, I’ve been looking at creative and tasty ways to incorporate more iron rich foods into my diet after personally being diagnosed with low iron levels. Kangaroo happens to be one of the richest sources containing more iron than beef and is a super lean source of protein. . *Note: if kangaroo is really not your jam then simply substitute for heart smart lean ...beef mince or alternative protein source . Ingredients Sauce: 1 1/2 tsp cornflour 3 tbsp water 4 tbsp soy sauce 3 tbsp oyster sauce 2 tsp sesame oil 3 tbsp shoaxing wine (Chinese cooking wine) . Filling: 2 tbsp peanut oil 2 cloves garlic, minced 1tsp ginger, minced 500g kangaroo mince (or alternative) onion, finely diced 1 carrot, grated 1 zucchini, grated 320g water chestnuts, diced . Serving: Baby gem or Cos lettuce leaves Greek yoghurt Guacamole Purple sauerkraut Red Chilli Coriander Lime wedged . Method: 1. Mix sauces together. Heat oil in a wok or large pan. Saute garlic, ginger and onion for 1 min. Add kangaroo and stir-fry for 2-3 minutes. 2. Add the vegetables and continue to stir for 2 minutes until nearly cooked through. 3. Add the sauce until thickens and glossy. Transfer filling to a serving bowl. 4. To serve, spoon filling into lettuce leaf and squeeze over fresh lime. Top with chilli, coriander, guacamole, yoghurt and sauerkraut. Enjoy the messy but fun delicious goodness in each bite . . . . . #nutrifocus #dietitian #nutrition #nutritionist #cairnsdietitian #cairnsnutritionist #dietitianeats #supportlocal #cairnslocalbusiness #foodforhealth #weightmanagement #guthealth #healthyliving #yourbestself #wellness #probiotics #prebiotics #protein #health #choosehealth #activelifestyle #highprotein #eattherainbow #eatrealfood #foodstyling #mealplans #nutritionsupport #fnq #cairns #tropics

02.01.2022 Just swinging into the long weekend like... . Enjoy your adventures, relaxation, family time, or whatever else it is that fills your cup. xx . This one was captured on my recent trip to the Daintree - paradise ... . . . #nutrifocus #dietitian #cairnsdietitian #nutritionist #cairnsnutritionist #weekendvibes #beachlife #outdooradventures #paradise #nutrition #health #yourbestself #wellbeing #foodstyling #balancednutrition #mealplan #dietitianeats #mindfuleating #weightmanagement #foodallergies #foodintolerances #guthealth #ibs #eatingdisordersupport #healthylifestyle #supportlocal #cairnsbusiness #tropics #fnq #cairns

02.01.2022 Food in Focus Apples . It’s the season of crisp apples in all their sweet glory. Fun fact, I was born in Tasmania, the home of the apple isle so I should know a thing or two about this juicy fruit! . There are over 7,500 varieties of apples worldwide, but we tend to only see around 10 different types in our local supermarkets. We all have our personal favourites and I’ll let you know mine a little further down ... . So, as the old proverb goes, does an apple a day really keep the doctor away? I’m not sure they possess this much power, but apples certainly do offer us a myriad of health benefits when we include them in our diets on a regular basis. . Vitamin C - 1 apple provides us with 14% of our daily vitamin C needs essential for good immune function and facilitates iron absorption. Vitamin C also plays an important role in our metabolism, energy production, collagen synthesis and is a strong antioxidant. Potassium 1 apple contains 6% of our daily requirements. Potassium is an electrolyte that can help control blood pressure & helps lessen the effect of sodium on our heart health. Potassium is also important for muscle contraction, membrane transport, and transmission of nerve impulses. Fibre an average apple contains around 4g of fibre which, helps regulate and improve the health of our digestive system. ZThe soluble fibre is responsible for helping lower our cholesterol and acts as a prebiotic through feeding our good gut bacteria. The fibre also keeps us fuller for longer and slows the rise of blood sugars for good diabetes management. Phytochemicals in particular flavonoids that have a protective benefit for many chronic diseases. These include cancer, diabetes, bone disorders, cognitive decline, CVD & pulmonary disorders. . Happy munching and be sure to try my ultimate favourite Jazz Apple . . . #nutrifocus #dietitian #nutritionist #nutrition #apples #crunchy #crisp #fruit #eattherainbow #plantfood #foodstyling #vitamins #minerals #guthealth #health #mindfulness #dietitianeats #prebiotics #loveyourguts #eatright #healthysnacks #supportlocal #wellness #balance #cairnsbusiness #activeliving #healthylifestyle #tropics #fnq #cairns See more

02.01.2022 Food in Focus Brussels Sprouts . You either love them or hate them! I was a weird veggie fanatic as a child but admit, Brussels Sprouts were about the only vegetable I disliked growing up. Thankfully my palette has matured, & my cooking skills improved to appreciate the delight of this mini cabbage. .... The humble Brussel sprout contains a powerhouse of nutrients and hopefully is good enough reason for you to start serving them on your plate. Like many Brassica oleracea vegetables, Brussels sprouts are excellent sources of: Vitamin C great for our immune system, tissue repair, & production of collagen. Vitamin A important to keep our eyes healthy & essential for skin maintenance. Vitamin K essential for blood clotting & maintaining good bone health. Vitamin B6 assists with formation of blood cells & plays a key role in our metabolism. Folate essential for production of new blood cells, new DNA, & grow/repair cells & tissues. Especially important during pregnancy. Iron essential for delivery of oxygen to muscles & cells for improved energy. Phytochemicals brings about many health benefits & reduces risk of disease. Fiber helps regulate blood sugars, promotes bowel movements & excellent for overall gut health your gut microbes will be having a party so be prepared for some gas! . If you’re not a fan, then it might come down to your cooking method. Over cooked brussels sprouts will emit a harsh sulfurous odour & bitter unpleasant taste. Don’t do this! Remove outer leaves, chop off stalk & try: Roasting in oven with: -Olive oil, pepper, & minced garlic - Balsamic vinegar, honey, & olive oil Lightly steaming (5 mins) served with candied walnuts & dried cranberries Slicing thin & tossing through raw salads Panfrying with lean bacon pieces . . . #nutrifocus #dietitian #nutrition #nutritionist #brusselsprouts #guthealth #dietitianeats #prebiotics #wholefoods #eatrealfood #healthyeats #fitfoodie #balancedeating #nutritiontips #plantbased #tasty #mealplan #eattherainbow #eatright #eatyourgreens #foodforhealth #wellness #healthyliving #nutrients #foodstyling #supportlocal #tropics #cairnsbusiness #fnq #Cairns See more

01.01.2022 Breakfast Bowl done right . I often see beautiful smoothie bowls in cafes and on social media that are filled with goodness but laden with calories and excess natural sugars. It’s just a little too much of a good thing that can easily lead to a spike in blood sugars and unintentional expanding waistlines. . Instead, I like to use high protein natural yoghurts as my base topped with a choice of portion controlled fresh fruits, nuts, seeds, nut butters, muesli, oats, and coco...nut . This delicious breakfast bowl pictured contains: 170g plain Chobani yoghurt cup mixed berries, chopped 10 hazelnuts (15g), chopped 1 tsp hazelnut butter Sprinkle of coconut flakes . This recipe is an excellent combo of high protein + healthy fats + a good source of fibre that should help keep you feeling fuller for longer . Now I don’t normally like to focus on macronutrients and prefer to speak in whole food terms. However, I feel in this instance it may be relevant to help reinforce my point & for those into crunching numbers. The above bowl provides: 1,050 kJ (250 calories) 20g protein 18g carbs 13g healthy fats 4g fibre . In comparison, I regularly see nourish bowls providing greater than 2,000kJ (double the energy) with a low protein content and upwards of 65g carbohydrates (sugars) Not really an ideal way to start the day unless you are an endurance athlete with high carb and energy needs or choosing this treat for a special occasion. . . . . . #nutrifocus #dietitian #nutrition #nutritionist #health #dietitianeats #recipeoftheday #breakfastbowl #nourish #healthybreakfast #healthystart #fitfood #healthyliving #activelifestyle #yourbestself #weightmanagement #foodforhealth #highprotein #prebiotics #probiotics #guthealth #balanceddiet #foodstyling #supportlocal #delicious #tropics #healthyfood #wellness #fnq #cairns See more

01.01.2022 Winter in Cairns = the perfect time of year for weekend hikes . This shot was taken from the top of saddle mountain with a few steep hairy climbs... but that’s all part of the fun right!? . The views are always worth the sweat, blood & tears ... . . . . . #nutrifocus #dietitian #nutritionist #nutrition #mountainviews #hikes #hikingadventures #weekendvibes #keepactive #activeliving #healthylifestyle #yourbestself #balance #wellness #eatright #fitness #tropics #greatbarrierreef #rainforest #outdoors #weekendadventures #supportlocal #challengeyourself #mindandbody #saddlemountain #thegreatoutdoors #cairnsbusiness #womeninbusiness #fnq #cairns See more