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Nutrition by Samantha

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25.01.2022 Under fuelling or over training may be sabotaging your body composition goals. Not eating adequats amounts of food for your energy expenditure includng daily activities and training can lead to low energy availability (LEA). This means your body isn't receiving enough food to fuel all the work it is doing. This results is your body reducing any 'non-essential' functions in order to conserve energy for eg; slowing your metabolism down, menstrual dysfunction, holding on to bod...y fat, poor digestion plus more. When your body is in this energy saving mode your cortisol levels increase, and your thyroid function also becomes impaired, making weight loss even more difficult. When you are in energy saving mode your body's energy expenditure is so significantly reduced it is virtually impossible to reach any form of calorie deficit. LEA and calorie deficit are two different circumstances. You can be experiencing LEA without being in a calorie deficit. How? Long term LEA causes significant metabolic and physiological adaptations in order to preserve your expenditure. This is one of the reasons why so many of my clients see fat loss once I increase the amount of food they are consuming. And this is why it is SO SO important to not under fuel. If fat loss is a goal eating as little as possible is not the answer. If you are on a weight loss journey and your following a 1,200 calorie or less plan you could be risking LEA. Please reach out to someone qualified in the field of nutrition science for help with your diet. It is extremely dangerous and also unethical and unfortunately something I see way too often!

25.01.2022 DID YOU KNOW? You can be of healthy weight or overweight AND malnourished? Malnutrition refers to when a person's diet does not provide enough nutrients or the right balance of nutrients for optimal health.... So if a person of healthy weight can be malnourished what are the symptoms you should look out for? Are you always tired? Always hungry? Have a low appetite? Struggle staying focused? Tired and irritable? Always sick? General feeling of being weak? Have bouts of anxiety and depression? Always feeling cold? Losing or gaining weight unintentionally? If a few of these seem to relate to you, your diet may not be providing you with enough macro and micronutrients needed each day. So what can you do? 1Firstly I would start to track your daily food intake. You may find you are under or over eating, or not getting enough of a certain nutrient? 2 To ensure your getting enough nourishment start eating 3 meals a day with a serving or protein, carbs, veggies and a thumb size of fats. 3 Plan to have a snack inbetween your meals, here I like to include a serve of fruit each to increase your micronutrient consumption 4 (This final tip is for those who want to make sure their nutrient intake is optimal!) Each day have a serving of RAW and COOKED veggies. Some veggies are better absorbed when raw or cooked so by doing both every day you're getting the best bang for your buck! I have helped hundreds of people increase energy, eat MORE food, lose or gain weight and feel energised and healthy again and I want to help you too!! Hit the link in my bio to apply online to my 1:1 personalised nutrition program to start putting you and your health first!

25.01.2022 I spent today writing up plans for people starting their journey to better health, which I absolutely love! Yesterday I got asked what type of meals are included in my plans. So I thought I would explain how I write them. The plans I write people are written from scratch, every time. It is completely personalised to you, your goals and the right portions for you. ... In my consultations I always ask what meals YOU enjoy eating, how often YOU like to eat and make sure what we come up with is going to suit you best so that you will stick with it and see results. If you don't like eating breakfast, that's okay, I'm not going to force you to eat in the morning. Hate fish? Cool You want to have wine a couple nights during the week? Sure thing! I work with you to ensure what we do will work for you, not against you! In the process, I want you to learn how to eat for YOU and fuel YOUR body correctly, so you will never need another damn program again! P.s who doesn't love a fruit salad!? Crazy people... That's who

24.01.2022 Happy mother's day to all the mother's, should be mother's, those without mother's, soon to be mums, step mums, bonus mums, fur mums and plant mums Although I'm not a mother yet, these are my 3 roles and my favourite part of each is: Having someone to build a life with... And have epic date nights with ... Having a fur baby who loves to cuddle and will let you know if you haven't gone for a walk yet today Running a business where every day I feel like I'm changing people's lives teaching them how to fuel themselves and eat to reach their goals

23.01.2022 Last week one of my clients who signed up to my 3 week nutrition coaching program said to me in the initial consultation "I want to come out of this lockdown and show I've done something for myself, and improved on myself. And for me that's getting my health under control." I was absolutely honoured that she put her trust and faith in me with getting her health on track. Then yesterday I was chatting with a friend and he said "we have been given unlimited time to make whate...ver we want for ourselves, some have started businesses, some have lost the weight they have always wanted to do, and some have educated themselves through online courses." This was something I hadn't thought of, we have literally been given unlimited time to do whatever we want with. What he said made me think of this client and how she is using this time to improve on her health, and prove to herself she can do it! We will never get this amount of unlimited uninterrupted time again (at least I hope not ). What are you doing during this time to improve on yourself?

23.01.2022 How to make a healthy meal without counting calories! Use your hand! This makes balanced meals so much easier to make!! ... This won't be applicable to everyone, as some people have high energy expenditures and will require more food however this can be a good tool to use for some people. If you want the guess work taken out of eating and are after a plan made for you and customised to your energy needs to achieve your goals... Leave a below and I'll reach out to you. You can also hit the link in my bio to apply online!

22.01.2022 Fun meal of the week! Stuffed capsicums are a meal I give my clients on occasion! They can be easily meal prepped and are so versatile with what you can put inside the capsicums.... The turkey mince is a great source of protein. It's in calories and in protein which makes it a great weight loss option! When I make them at home I love making them vegetarian by mixing together beans, chickpeas and eggs as my mixture. These are also a great vegetarian source of protein! And we all know there should be a source of protein at every meal! This can also be a great breakfast, lunch or dinner option. Of course, serve with a side of veggies or salad to boost the plant diversity and fiber in your meal. Who is going to make these? Let me know below!

22.01.2022 INTRODUCING THE 'HEALTHY TOGETHER COUPLES PLAN!' After months of trialling it out with couples I am so excited to bring you this plan. As a nutritionist I have found a barrier in an individual succeeding in their health journey is having to eat separately to their partner and family.... I have combated this problem by creating a plan that is correctly portioned to each of your needs whilst also eating the same meals. I want you to learn healthy eating habits together that you can continue on after the program, lose weight together, whilst also taking the fuss and stress over cooking sperate meals. I am taking couples on as of the 1st of September! To book your spot in this amazing plan shoot me a message today!

21.01.2022 Weight loss is one of the main reasons people see me. However I do see clients for several other reasons including digestive issues, bloating, manage high blood pressure, cholesterol and diabetes, pregnancy nutrition, meal planning, and to generally improve their eating habits. If your health is needing some fine tuning or you need some help getting your eating habits in track.... Please reach out to me via the link in my bio to apply online or send me a DM if you have any questions about my services!

21.01.2022 REMEMBER: the goal isn't to eat as little as possible it's to eat less than what your body burns for real sustainable results. So often I get women coming to me saying they are eating 1,200 calories a day and not seeing weight loss results. I put them on 1,600 and BOOM the weight starts falling off! The reason you may have not seen those results previously is because you are were so damn hungry eating 1,200 calories that by the time it gets to the night or the weekend you... completely binge on foods bumping your 1,200 calorie diet up to a 2,000 plus calorie diet. Let's be SMART with our food choices. Stop looking for quick fix diets. Eat in a healthy 300-500 calorie deficit and the results will come! If you'd like to work with me for 12 weeks focusing on how to do weight loss the RIGHT way! Pop a below and I'll slide into your DMs!

21.01.2022 MONDAY REMINDER You can get to your weight loss goal and eat food you enjoy. Stop "starting over" and trying to eat perfectly. ... It's unattainable. Learn how to make fat burning meals and still include fun foods into your diet for sustainable long term results. And avoiding cookies for life ain't that

20.01.2022 In my consultations, one thing that comes up quite often with mums is that they want to be a good role model for their kids when it comes to eating habits. They want to stop having a poor relationship with food and start showing their kids how to have balanced meals and enjoying their favourite foods at the same time. It's quite interesting, as with my 20-30 year old clients they quite often bring up what their childhood was like with food and how that impacts them now.... A common behaviour they have picked up on is that during childhood sweets were strictly banned unless mum and dad said they can have some. As adults they find themselves obsessing over sweets, running out to the shops just to buy sweets, and also restricting and bingeing on these foods. Now, disclaimer I am NO pyschologist, nor do I specialise in childrens nutrition (maybe one day). However, I do believe this is from sweets being so scarce and seen as a magical thing to have as a child that as an adult these behaviours continue where we restrict these sweets and then completely binge out on them. Comparing this to clients who have said ice-cream, lollies and biscuits were always in the house and we could have them whenever we liked. I have found that these clients are not phased by sweets and not something they obsess over because they were never seen as scarce. Another example of childhood behaviours being repeated in adult life is being forced to sit at the table and finish their meal regardless of their fullness levels. I understand there was a time when food wasn't abundant so this pressure was due to not knowing how much food would be at the next meal. However now, food is abundant. This behaviour is seen as an adult quite often where they feel they have to ignore their fullness queues and eat until the plate is finished. Which leads to over eating, not listening to your body and lack of awareness around portion control. This post is in no ways a means to make anyone feel guilty however more aware that children are sponges and will replicate everything you do, including eating habits. Comment below if you notice eating habits you have that were taught as a child

20.01.2022 Losing weight as a petite female! I think this is something that is not talked about enough. As a fellow small person I can tell you losing weight at 157cm is bloody tough. Even more so if you are at a healthy weight but want to shift a small amount of body fat. Let me explain why, calorie calculators will take 500 calories off your maintenance for you to see fat loss results of roughly 500g a week. If you are 30 years old, 167cm and weight 60kgs you can still lose weight ...eating 1,600 calories. This is enough food for most females to feel full and satisfied at the end of the day and still see fat loss results, and active females could eat even more and still see results! A petite female 30 years old 157cm and 53kgs a calorie calculator will tell you to eat 1,300 calories. Eating this amount can be bloody tough to stay at and not go over. You need to be so meticulous with your weighing to make sure you get this right. This is where I believe calorie calculators can set you up for failure. For this bikini comp I lost 200-250g a week over a 6 month period (9kgs in total). This ensured I had enough fuel for my workouts and also the weight I was losing was mostly fat. My gosh, it was a slow process! I have had a few petite clients, and its TOUGH for them. However, when they stick to it, and dont drastically cut down their food intake the results come slowly, but more importantly, SUSTAINABLY. Although the weight I got to here wasn't maintainable for me I want to emphasize to take these calculators with a grain of salt and also that sometimes weight loss isn't as fast as you like it to be and that's okay. Focus on eating the right foods day in day out and the results will come. P.s there was no going back after I ate this donut

19.01.2022 Make 1 small change today that you believe you can stick to. This may be: - increasing from 500ml of water to 1 litre - going for a 20 minute walk... - increasing the vegetables in your dinner - trying a new vegetable - getting to bed earlier. Pick one thing you believe you can do today. When you believe you have nailed that one improvement and it's now become second nature to you. Move onto something else you want to work on. This is how healthy habits and a healthy lifestyle is achieved. Making small changes daily. You don't need to be perfect. Each time you make a change and are doing 10% better than what you did yesterday is a win! Don't be so hard on yourself to be perfect. I'm working on drinking more water. Instead of saying "I'm going to drink 2 litres everyday" I'm breaking this down and putting a practical step in place to get there. So every day when I wake up I'm having a big glass of water before I drink my coffee. This is the easiest and most sustainable way to build new habits! What's that one thing you are trying to nail this week?

18.01.2022 Smart calorie hacks you can incorporate into your weekly shop! Did any of these surprise you? Let me know in the comments below! It's so hard to know how many calories are in things if you don't know how to read a nutrition panel.... I highly recommend everyone learning how to read a nutrition panel and the ingredients section of a pack so you can become more aware and informed in your eating choices. This calorie awareness will help with weight management and body composition. If you found these smart swaps helpful please share with your friends or save it for later! @ Melbourne, Victoria, Australia

17.01.2022 I hear this a lot, people doing things they hate in order to get to their weight loss goal. It never works. Just because Karen from next door lost weight going vegan and doing yoga. Doesn't mean you have to go vegan & do yoga. If you love cheese this probably isn't a good option for you. This is how starting over on a new diet happens. We try things we don't like just because we've seen it work for someone else. ... What really works is moving in a way YOU enjoy! What really works is eating foods YOU enjoy! In my nutrition programs I always ask what meals YOU enjoy to eat. Learning how to eat the foods you enjoy and see results AND maintain it is what I do and I'm so damn passionate about it! You need to enjoy what you're eating. That's sustainable and sustainability works. Don't start the next fad diet. Start eating sustainably. My clients literally have paddle pops incorporated into their diet and see results and I'm here for it!

17.01.2022 Because no one ever survived a terrible breakup without a tub of Ben & Jerry’s ice-cream, and that’s fact! It’s fair to say we all emotionally eat at some points in our lives and I will be the first to admit I use food and wine to celebrate something I’ve achieved, my birthday, or if I have had a massive day and I’m exhausted and there is absolutely nothing wrong with that. Emotional eating is engrained into our society and many of us are lucky enough to use food to celebr...ate and commiserate. Eating when we are feeling emotional is a very natural part of the way we live our lives today and this isn’t necessarily something we NEED to fix. However, with that being said when it turns from an occasional source of comfort from a stressful day at work or a massive fight with your partner to a constant emotional dependency on food you may want to sit back and think about the reasons *why* you are so dependant on food to fill your emotions. It may be because you HATE your job, your boyfriend is a piece of or you are so damn lonely. There is usually a trigger to you wanting to eat to fill your emotions and usually, its not foods fault. Although, when times get tough there are far worse things you could do than use food as a temporary coping mechanism make sure you're not burying your head in the sand and if you are truly struggling to seek professional help. I help my client’s get to the root cause of their emotional eating and use other coping mechanisms to help deal with what they are feeling as sometimes it’s the main factor in preventing them from reaching their weight loss goals. However, I do know, sometimes, food is the perfect coping mechanism

16.01.2022 I am way more active on Instagram! Follow me there for more nutrition tips and advice @nutrition_bysamantha

15.01.2022 My vegetarian shepherds pie! It's so damn yummy and was boyfriend* approved Save this post for later This meal is AMAZING for your gut health as it packs such a wide variety of plants into one meal. Your gut microbes will be loving you! ... Once cooked, cooled and reheated you are actually providing your body with resistance starch, this is amazing for your gut health as it strengthens your gut wall and helps prevent bowel cancer. With almost 30g of protein per serve this meal also provides you with an adequate amount of protein per serve also! This is also a great option for those with high cholesterol, if you compare it to traditional shepherds pie! Anyway, if you do make this, can you please take a better photo than what I did! Food photography clearly isn't on my resume! *Fiancè sounds toffy I think @ Torquay, Victoria

13.01.2022 HOMEOSTASIS Your body is always fighting for homeostasis. This means your body will fight at all possible costs to stay the way it is. This is seen when:... - your body tries to maintain its temperature by sweating to cool down or shivering to warm up. - your body releases insulin to maintain blood sugar levels - when a particular nutrient become low your body will absorb more of that nutrient from the food you eat. And also when you try to lose weight! It will do ANYTHING to keep you where it's comfortable, which is your current weight! It will send off hunger signals, headaches, cravings, nausea, tiredness, irritability, moodiness. It will do WHATEVER IT TAKES to keep you at the weight you're currently at! This is why you need to take weight loss SLOWLY and more importantly SUSTAINABLY. For weight loss to occur you need to fight homeostasis with an imbalance in energy in vs out aka calorie deficit. But to reduce the severity of those signals your body will try to send you, you need to take things slowly so that your body won't fight as hard to come back up to its usual weight. Now to keep the weight off you must continue what you're doing to stay at this weight. So whatever method you chose for weight loss MUST be something you can do forever. Otherwise your body will slowly creep back up to your previous weight (or more). It's a lifestyle change! In these two pictures above there is 10kgs difference. In the 2 weeks before my comp I got sick (I never get sick). Why? My body literally was forcing me to stop and slow down. I spent two days before my comp in bed sleeping, I had NO energy left in me. My body literally forced me to stop utilising any energy. As soon as my comp ended I gained those 10kgs back in a few months, because what I did to get there was not SUSTAINABLE for me. Please take your weight loss slow and use dieting principles you know you can keep to trick your body into making change! This is why I'm so passionate about SLOW and SUSTAINABLE weight loss! Please share this information with your friends who are trying to lose weight!

13.01.2022 "I can't believe how much you have changed my mentality around eating." This is what one of my lovely clients said to me tonight. She explained to me how dieting or trying to intentionally lose weight used to cause her so much stress and anxiety. She feels now her mentality around food for weight loss has completely changed. ... She is more conscious of what she is eating, understands how to fuel herself correctly and doesn't feel as restricted when it comes to eating for fat loss. There really is no point following a plan or diet that you know you can't do long term, this is what causes the weight rebound! When I work with clients I want the food you eat to suit you and your lifestyle as best as possible! This helps achieve those sustainable life long habits... Which then reduces the likelihood you'll gain the weight back. If you are after a long term solution to your health problems with realistic and sustainable advice. Comment below and I'll reach out to you for a chat about what you're looking to achieve!

12.01.2022 5 mistakes that you are making when it comes to achieving your fat loss goals: 1Skipping meals - this will just cause you to over eat at your next meal or binge at night 2Focusing on calories burnt, not calories eaten 3Focusing on eating as little as possible and not on how to fuel yourself adequately... 4Replacing "junk food" options with the healthy alternative - the ingredients may be better for you but that doesn't mean it's best for fat loss 5Expecting weight to just fall off you. You didn't gain weight overnight, don't give up because you didn't loose weight this week. Which of these resonated with you? Comment below Sick of the yo yo dieting and need a realistic approach to fat loss? I tailor nutrition strategies to each individual client to help them achieve their fat loss. Hit the link in my bio and apply online to work 1:1 with me

12.01.2022 Firstly, I want to say dietitians are incredibly educated, knowledgeable and know what they are talking about in terms of nutrition, disease prevention, and weight management. There is no denying that! However, week after week I get clients coming to me after seeing a dietitian from their care plan as they haven't received the personalised guidance they need. One of my now clients told me she was with this dietitian for 20 minutes, and was asked no questions, given a generi...c 1,400 calorie meal plan, told to increase her veggie intake and get a sandwich from the service station instead of other takeaway options (like she didn't know this already) As she is over 120kgs and been watching my stories for a while she messaged me concerned that 1,400 calories would be too low for her (she was right). Working with me she's eating 2,000 calories with a personalised plan, and she is absolutely KILLING her eating and nutrition now and seeing the weight loss results she is after! Unfortunately, I have SOOOO many examples of clients not feeling heard, cared about, or even taken seriously. Most people need personalised plans and guidance to implement positive behaviour change. Telling someone to eat more veggies ain't going to cut it. That's why my program is for 12 weeks. I want to educate you on how to get the results you want, give you a plan to follow to help you get there and also have that accountability with follow ups consultations, to ensure your positive eating changes is now becoming a habit for you! You DESERVE the support, guidance and personalised advice you need to achieve your goals! #dontsettle

12.01.2022 Before clients see me they usually don't have any structure to their eating. They skip meals, graze throughout the day, binge at night and wonder why they don't see results. I totally get it, through COVID lockdown I have struggled to keep to my usual eating routine and sometimes skip meals.... I am one to just not eat if I am feeling lazy. So I need to structure out my week with my eating to keep my metabolism firing otherwise it all falls apart. I feel terrible, exhausted, low energy, moody, and then I get annoyed because I know better than this. Structure and accountability is what I need and I know most my clients need when it comes to healthy eating habits and weight management. In my 3 month coaching program I can help you get that structure back into your life and get that metabolism firing and seeing freaking results!! Payments start from as little as $66.50 a fortnight Are you ready to invest in yourself?

11.01.2022 One of my core values and what I believe in whole heartedly is providing my clients with a SUSTAINABLE and BALANCED approach to weightloss. This is something I will never compromise on. This is what I have built Nutrition by Samantha on. ... I want to be the person people can trust to provide them with a realistic approach to weight loss. No fad diets. Only sustainable results! I want you to be able to get to your goal and maintain those results and by doing that we need to set realistic expectations and devise a plan that works with you not against you. I genuinely love what I do and it fills my heart up when my clients tell me how much I've changed their life and their approach to their nutrition and eating habits. So many of my clients that have tried slim shakes, keto, or intermittent fasting say they wish they found me earlier to know what realistic and sustainable weight loss looks like. If you're a fellow carb lover like me who wants to be able to eat all the foods and still lose weight please reach out and don't struggle to do it on your own. I can help you @_missytaufoou @happyhealthysaane__ @nats_metanoia_journey these 3 babes were also trained by @dinah_esera @ Melbourne, Victoria, Australia

07.01.2022 Intuitive eating is an amazing tool to help those recover from eating disorders and find peace with food! However it isn't the same as mindful eating! Mindful eating is an amazing approach to start listening to your internal cues when it comes to considering the amount of nutritious and discretionary foods we are having, listening to our hunger/fullness cues and recognising when non-physical reasons of eating is happening aka emotional eating. Mindful eating is exactly what I... help my clients with along with a customised plan to help them portion control their favourite meals and enjoy fun foods in moderation and still see weight loss results! If my 12 week program is what you NEED, reply below with and I'll reach out to you! @ Torquay, Victoria

05.01.2022 I created the Healthy Together, Couples plan to help couples achieve their goals together. I am now taking on new couples that are ready to improve their health, and finally feel in control of their eating. If you'd like to achieve the amazing results that both Bec and Matt did send me a DM or apply online to work together! @ Geelong, Victoria

03.01.2022 This lady organised a consultation with me on behalf of her Mother in Law who doesn't speak good English. She was told by her doctor that if she doesn't change her lifestyle NOW she will need to start taking medication for type 2 diabetes. In just 3 weeks working with me her doctor gave her this amazing news!! So proud of her! The power of good nutrition and increasing movement is seriously underrated!

02.01.2022 What I find particularly concerning is when clients have no particular symptoms they just want to see if there's any sensitivity they don't know about to improve their health... Usually in the name of wellness. This leads to limited food choices, risk of nutritional deficiencies and no improvement in health or wellness. Remember IgG food sensitivity tests are not a reliable or accurate measure of intolerances and are not backed by science. The best way to find our what's cau...sing symptoms is by an elimination diet. This is quite literally removing a certain list of foods for 3 weeks and seeing if your symptoms improve. If they do, we then reintroduce each food at different amounts to see which foods and how much of this food causes your symptoms. If your symptoms are still at ease we know this is a safe food for you. If you get a symptom we know this is a trigger food for you. This is done over a 12 week period and by the end of the elimination diet you'll identify your trigger foods without having a large amount of foods to avoid. If you have a particular symptom of concern feel free to DM or comment below and I can point you in the right direction! @ Melbourne, Victoria, Australia

02.01.2022 Eating healthy doesn't mean you're eating for fat loss. You must be in a calorie deficit to see fat loss results regardless of where the calories come from. Try these smart swaps to help reduce your caloric intake and promote a deficit.... Which of these surprised you the most? Let me know in the comments below My 12 week nutrition coaching program is designed for sustainable fat loss. It's 100% custom to you and all calorie & macro counted for you. So all you need to do is cook and eat! With fortnightly follow ups and meal plan changes you are held accountable to reaching your goals and also receive continuous support throughout the 12 weeks! If you'd like to get started leave a "YES" below and I'll reach out to you! @ Torquay, Victoria