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Nutrition Counselling Australia

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24.01.2022 FRI-YAY! What are 2 plans you have for this weekend? Mine are... 1. Have my hair & eyebrows done, & look fabulous 2. Meal prep all my lunches for next week ... #healthy #mealplan #healthyeating #foodie #lifestyle #motivation #mealprepping #lunch #mealprep #virtualnutritionist #nutritioncounselling #goals #weekend # #friday #instagood #friyay #inspiration See more

24.01.2022 Lets talk about glorious fat - the good kind that is! Olive oil is the main source of fat in the Mediterranean diet, and many of this diets health-promoting effects are due to its prevalence in the diet. The nutrient content of olive oil is unique; it contains mainly monounsaturated fats, in particular, oleic acid, which makes up to 70% of the fat content - the healthy fats. Its low in saturated fat - the bad kind which is associated with an increased risk of heart disease... and dementia. It also contains many other compounds that are important for good health. There are different grades of olive oil, so make sure you choose Extra Virgin Olive Oil (EVOO) which comes from the first pressing of the olives; it contains much higher antioxidant levels as theyre not lost or damaged with further processing. Heres what we know about the health effects of EVOO: Anti-inflammatory Antioxidant Improves cholesterol Lowers risk of heart disease Lowers risk of diabetes Good for bone mineral density Protects against cognitive decline (including a reduced risk of dementia) Protects against many types of cancers And, its associated with a long life! Contrary to popular belief, EVOO is great to cook with, even at high temperatures, in fact its the preferred cooking method. I recommend including 3 to 4 tablespoons in your meals each day. Here are some easy ways to include EVOO in your diet: Replace spreads with EVOO Drizzle on tomato or avocado on rye bread Use it in soups or salads Use for cooking or baking vegetables Add after cooking for extra flavour Try infused oils for extra flavour, such as lemon, garlic or chilli Use to sauté garlic, onion, tomatoes or leek as a base of a tomato sauce, stew or casserole Or even just crusty bread dipped in EVOO as a snack Try upping your EVOO intake this week, and let me know how you go! #evoo #oliveoil #healthyeating #meddiet #mediterraneandiet #moodboostingfoods #healthtips #healthcoach #nutritionist #virtualnutritionist #getmoretaste #healthyfood #healthyfats #moodfoods #livelong #extravirginoliveoil #weolive #livewell

23.01.2022 maturity is knowing that when your mood is down you should not trust the way you see yourself - yung pueblo ... #depression #depressed #lowmood #quote #selflove #nutritioncounselling #healthcoach #anxiety #mentalhealth #selfcare #mentalhealthawareness #mentalhealthmatters #mindfulness #recovery #wellness #love #motivation #life #awareness #stress #healing #positivity #inspiration #peace #loveyourself #happiness See more

23.01.2022 I dont need fancy cars or diamond rings... just feed me and Im yours #foodloversunite #eatsleeprepeat #feedmeimyours #waystomyheart

23.01.2022 ' ! For those of you in sunny, hot Queensland, have a fabulous holiday . . . .... . . . . . . . . #longweekend #dayoff #holiday #queensbirthday #monday #love #relax #instagood #weekend #thisisqueensland #sunshinecoast See more

23.01.2022 Deprivation makes people feel desperately unsafe, and this will eventually lead to a binge. It doesn't matter if its toilet paper or food...

22.01.2022 I know what it's like to feel so low that you just can't find pleasure in anything that used to bring you joy. . The thought of dragging yourself out of bed to exercise, socialise, or even head to work is holding you back from everything you want to do & achieve. You've pressed pause... your life's on hold & youre starting to wonder if youll ever feel good again. . But, after years of research & much trial & error, I've found there is one thing you can do to change thi...s - improve your diet. Food does affect mood! . It is possible to feel happy again, to live a fulfilled life that you love. Imagine no longer allowing depression to control your life! . Ready to find out how to boost your mood & reclaim your life? Let's chat. . (Link in bio) . . . . . . . . . . . #depression #anxiety #mentalhealth #health #selfcare #selflove #mentalillness #mentalhealthawareness #mentalhealthmatters #wellness #motivation #happiness #healing #healthy #happy #depressed #socialisolation #isolation #lonely #sadness #loneliness #boostyourmood #moodboostingdiet #goodmoodfoods #foodandmood #virtualnutritionist #nutritioncounselling #nutrition #healthyeating #recovery See more

21.01.2022 How many serves of fruit do you consume each day? The Australian Dietary Guidelines recommend 2 serves per day, but personally I like to try for 3. All fruits are true superfoods, packed with fibre, vitamins, minerals, antioxidants and phytonutrients - whats not to love!

20.01.2022 Would love to answer any questions you have about food & nutrition! Hit me up if you have any topics you'd like me to cover in the future ... #food #nutrition #nutritionist #virtualnutritionist #nutritioncounselling #nutritiontips #eating #health #healthy #wellness #healthyeating #healthyfood #diet #foodie #nutritioncoach #healthyhabits #nourishyourbody #eathealthy #lifestylenotadiet #eatgoodfeelgood #feedyourbody See more

19.01.2022 This is beautiful and sad all at the same time. Why can we see beauty in others but never ourselves?

19.01.2022 When someone says you can't do something, do it twice, and take pictures ... #motivation #quote #inspiration #instagood #success #goals #quoteoftheday #unstoppable #believeinyourself #youcan #wisewords #youcandoit #lifequote #goforit #courageous #wisdom #girlboss #dailyinspiration #beyonce See more

19.01.2022 Please stop wishing for other people's bodies. Find peace with your own. Just eat food. Eat real food. Be active and live your life. Forget all the diet & weight loss bullsh*t. It really is just that. Bullsh*t ... #nutritionist #nutritioncounselling #virtualnutritionist #diet #dietssuck #intuitiveeating #empowerment #empoweringwomen #love #selflove #strongwomen #justeatfood #realfood #selfcare #bodypositive #wellness #bodypositivity #nourishment #emotionaleating #edrecovery #mindfuleating #bodywisdom #bodylove See more

18.01.2022 A great little graphic from The Gut Health Dietitian for simple swaps that can really boost your fibre intake

17.01.2022 Often referred to as natures multivitamin, the humble little egg is a true superfood, containing 11 different vitamins & nutrients. As well as being inexpensive they are so easy to prepare! . Each egg contains: . protein for body growth & repair; formation of muscles, hair, nails, skin & organs... . vitamin D for strong bones & muscles; overall health . vitamin A for healthy skin & teeth; good vision . vitamin E - protection from disease . vitamin B12 - brain & nervous system function; proper blood formation . omega-3 fatty acids protects against heart disease, inflammatory & autoimmune diseases; keeps eyes healthy; major role in child development . antioxidants protects eyes & maintains their health; protects your immune system . choline for liver function, normal brain development, nerve function & muscle movement; important during pregnancy to support foetal brain development . iron required to produce haemoglobin for oxygen transport . . . . . . . . . . . #eggs #virtualnutritionist #nutritioncounselling #breakfast #brunch #foodie #instafood #healthy #yum #delicious #foodstagram #healthyfood #nutrition #wellness #healthychoices #protein #diet #health #healthyeating #superfood #cheapeats #nutritious #fitfood #yum #yummy #tasty #hungry See more

17.01.2022 If you're pregnant, or hope to be soon, please join my new group for simple but incredibly important advice on how to optimise your baby's health and brain development through diet

16.01.2022 I really enjoy cooking... mostly because I really love eating but washing up is the absolute worst. Check out these one pan meals! Ill definitely be trying some over the next few weeks Let me know what looks good to you in the comments below. ... Kat x

16.01.2022 Hi everyone, I just wanted to let you all know that after a great deal of contemplation, Im changing direction with my business & focusing on womens health & fertility. If this is an area you might be interested in, I would love it if you would pop on over to my new page and give it a like Kat

16.01.2022 I am with sourdough bread. These fermented breads have so much flavour, once you taste them you will never be able to go back to old wonder white. . Sourdough is actually a functional food, meaning it has additional benefits to health, beyond supplying basic nutrition. But did you also know that fermented foods like sourdough may also good for mental health? Win Win! . And because sourdough is becoming popular and more widely available, there's no need to head t...o a special bakery, just add a loaf to your regular weekly grocery shop . . . . . . . . . . #sourdough #fermentedfoods #functionalfoods #guthealth #fermentation #healthy #health #plantbased #nutrition #wellness #healthygut #nourish #realfood #nutritionist #healthyliving #prebiotics #virtualnutritionist #gutbrainconnection #mentalhealth #gutbrainaxis #healthychoices #instafood #diet #healthyfood #wellbeing #wellness #bread #foodie #eatsmartfeelgood #delicious See more

15.01.2022 WEDNESDAY WISDOM . . . .... . . . . . . . . . . . . #wednesdaywisdom #instagood #motivation #inspiration #truth #wordsofwisdom #quoteoftheday #wisdom #selfcare #love #loveyourself #mindfulness #wellness #happiness #mentalhealth #happy #goodvibes #selfworth #confidence #positivity #selflove #growth #mindset #goals #spiritual #motivational See more

15.01.2022 If you're trying to make healthier food choices but the nutrition labels are just too confusing, you're not alone! So many people I speak to just don't have the time to spend trying to work out what they mean and how to use them. But, there are a few key but simple things to look for when making your choice. ... Look for foods that are: Less than 15g per 100g of SUGAR Less than 3g per 100g of SATURATED FAT Less than 400mg per 100g of SODIUM More than 7.5g per 100g of FIBRE

15.01.2022 - , ' . . ' , . , . , ... #rest #weekend #relax #sleep #health #love #wellness #selfcare #recovery #relaxation #chill #lifestyle #instagood #recharge #healthy #healthylifestyle #mindfulness #selflove #anxiety #depression #mentalhealthawareness #mentalhealthmatters #life #positivity #mentalhealth See more

15.01.2022 Hi guys, I'm so excited! I'm getting ready to launch a really special masterclass ' ' I wanted to give you a little sneak peek before it officially launches, so if you're interested in how what you eat affects your mental health, leave a comment or emoji below, or send me a PM, & I'll send you the special link over the weekend Kat x

13.01.2022 FOLATE: PREPARING FOR PREGNANCY If you're pregnant, or trying to get pregnant, you've likely heard of folate. But what is it, and why should you consume it? Folate is a B group vitamin found naturally in food, and it's man-made, synthetic equivalent is folic acid, which is added to foods like bread and breakfast cereals, or used in dietary supplements.... Folate is vital for healthy growth and development. Your body uses it to make DNA, so when youre pregnant it is the most important nutrient to consume as it helps develop your babys nervous system and neural tube early in pregnancy. The neural tube is one of the first things your baby will grow. It will become your babys brain and spinal cord and the bones that enclose them. If your intake of folate is low, it can result in neural tube defects. The neural tube is formed in the first 4 to 6 weeks of pregnancy (the time in which many women dont know theyre pregnant), so consuming adequate levels of folate at least one month before conception and during the first 3 months of pregnancy is critical in preventing neural tube defects. Each year 300 to 350 pregnancies in Australia (and more than 300,000 worldwide) are affected. The most common defects are spina bifida (the abnormal development of part of the spine and spinal cord) and anencephaly (the severely abnormal development of the brain). And some research suggests that folate may also prevent congenital birth defects, such as cleft lip and cleft palate, and neurodevelopmental disorders like autism. Having higher folate levels are also linked to the prevention of miscarriages and decreased risk of low birth weight. Unfortunately, most women dont get enough folate from their diet. The recommended daily intake for women is 400g (micrograms) each day, but if youre pregnant or trying to conceive, this increases to 600g. Food preparation and processing can destroy folate; its water-soluble, sensitive to light and air, and especially susceptible to heat. And because of this, it's difficult to measure how much folate you actually get from your diet. Therefore, raw foods as well as fortified foods are considered the best sources. Good sources of folate include: dark green vegetables (spinach, broccoli, cabbage, brussel sprouts, green beans) fruit (citrus, berries and bananas) legumes (chickpeas, black beans, kidney beans, lentils) organ meats yeast extracts such as Vegemite folate-fortified bread folate-fortified breakfast cereals But to make sure you're actually getting all the folate you need, its also important to take a daily supplement containing 0.5mg of folic acid. If you have any questions or concerns, please feel free to send me a message, I'd love to help. Kat. * If there is a family history of cleft lip, spinal problems or you are taking an anti-epilepsy medication, this dose may need to be greater. Please discuss this with your GP.

13.01.2022 More and more research is pointing towards the impact that our immune system has on our likelihood to develop depression. In fact, growing evidence shows that our immune system can not only directly affect our mood, but for some, may even be a cause of their depression.

13.01.2022 IT'S FRIYAY! My 2nd favourite day of the week (after Saturdays of course). The anticipation for the weekend is almost as good as the weekend itself, don't you think? I'll be chilling at home, cooking, binge watching Supernatural with my boys, and working on some more content to share with you all. What do you have planned for the weekend? ... Kat x

13.01.2022 , , . . . . .... . . . . . . . . . . . #inspiration #depression #quote #anxiety #mentalhealth #health #selfcare #selflove #mentalillness #mentalhealthawareness #mentalhealthmatters #mindfulness #recovery #wellness #love #motivation #life #healing #positivity #depressed #endthestigma #courage #strong #brave #mindset #bestrong #strongwomen See more

11.01.2022 SUNDAY WISDOM . . . .... . . . . . . . . . . . . . . . #nutritioncounselling #totalwellbeing #nutritionaltherapy #holisticnutritionist #holisticnutritioncoach #onlinenutritioncoach #virtualnutritionist #nutritionist #wellness #wellnesscoach #sunshinecoastnutritionist #depressionhelp #depressionawareness #depressionsupport #moodboostingdiet #anxietymanagement #selfcarefirst #selfcareideas #emotionalhealth #letitgo See more

11.01.2022 ss s s... ? ... #coffeeaddict #weekends #needcoffee #virtualnutritionist #nutritioncounselling #coffeetime #coffeelover #coffeegram #love #coffeelove #caffeine #coffeebreak #morning #coffeelife #goodmorning #weekendvibes See more

09.01.2022 Do you constantly feel exhausted? Even when theres no real reason to be or it feels undeserved? . On your way home from work all youve thought about is getting your comfy clothes on and flopping down on the sofa. Trying a new recipe is too much effort & you dont have the strength to go back out to get the ingredients anyway. So you settle for a delivery. Its quick, easy, comes right to your door, and is delicious. Great, right? Trouble is, its not so great for your bo...dy and this is the third delivery this week. . Theres an entire world of exciting, fulfilling, & healthy foods out there just waiting to be discovered. It might be less convenient than ordering food in, but its much easier than you think, and with a little effort the rewards are endless. An exciting and diverse new diet will make you fall in love with food again, rid your body of fatigue, & leave you feeling energised. . Ready to find out how? Book a free Discovery Call with me today by heading to my website, or send me a private message . https://bit.ly/30LDT3T . . . . . . . . . . . #tired #selfcare #busymom #depression #noenergy #exhausted #exhaustion #anxiety #mentalhealth #health #selflove #mentalillness #mentalhealthawareness #mentalhealthmatters #wellness #recovery #motivation #stress #life #healthy #depressed #goodmoodfood #moodboostingdiet #healthyeating #healthyfood #diet #wholefoods #nutrition #virtualnutritionist #nutritioncounselling See more

08.01.2022 One of my biggest bugbears is how the media provides so much misinformation when it comes to what constitutes an ideal diet (especially the keto, paleo, low carb / high fat movement)! The actual research shows us is that in the long term, diets low in complex carbohydrates and high in saturated fats (particularly animal fats), are linked to cardiovascular disease, cancer, type 2 diabetes, dementia and early death. And the most important factor affecting life span seems to be ...the balance of carbohydrates to protein. What we know is, diets with a high carbohydrate to protein ratio are consistently associated with increased life span and a reduced risk of cardiometabolic outcomes (such as diabetes, dyslipidaemia, hypertension and increased body size). So what do I recommend? 1 Include a wide range of complex carbohydrates to your diet: Wholegrains like brown rice, barley, rye, whole wheat, quinoa, whole oats, freekeh, buckwheat Starchy root vegetables such as sweet potato, carrot, potato, pumpkin Fruit Legumes like chickpeas, lentils, beans 2 Reduce the amount of protein in your diet, particularly from animals Please note... a diet higher in protein and lower in carbs may optimise leanness, but it comes at the expense of your life span!

07.01.2022 In today's busy world we tend to measure success based on productivity. There's always something that needs doing - a job to be finished; an email to respond to; a call to return; a friend to see; a house to clean; a child to care for... the list goes on. That sense of accomplishment does feel wonderful when we get a job done, but I think there's another way we can measure success that's important too, and that's the way you FEEL. Today's reminder is that rest is impo...rtant, actually it's crucial! It's perfectly fine to go to bed early, take time out on your own, have a long bath, a midday nap, or whatever it is you need to do to rest, get back in balance, or boost your mood. Enjoy it. You deserve it, and your mind and body will thank you for it. #selfcare #selflove #embraceyou #rest #virtualnutritionist #healthcoach #love #compassion #depression #anxiety #mentalhealthmatters #wellness #mindfulness #loveyourself #relax #recovery #recoveryisworthit #mentalhealthsupport #mentalhealthwarrior #depressionrecovery See more

06.01.2022 & ? . (link in bio) . Join our community, & together we will improve your physical health, stop negative habits & reclaim you life ... . . . . . . . . . . . . . . . #anxiety #mentalhealth #health #selfcare #selflove #mentalillness #mentalhealthawareness #mentalhealthmatters #mindfulness #recovery #wellness #love #healing #support #healthyfood #happy #guthealth #boostyourmood #boostyourmoodthroughfood #gutbrainconnection #goodmoodfoods #virtualnutritionist #mentalhealthwarrior #selfcareday #depression #wellnesswarrior #nutritioncounselling See more

03.01.2022 One thing i've loved about this situation we've been in over the last few months, is how creative i've had to be in making meals out of the few things left in my pantry. This webinar gives some great tips to making healthy and tasty meals with a few staples... and you won't only be saving money, but cutting down on food waste too! Watch it quick though, it's only available for one more week!

03.01.2022 I don’t need fancy cars or diamond rings... just feed me and I’m yours #foodloversunite #eatsleeprepeat #feedmeimyours #waystomyheart

03.01.2022 Happy Halloween! Tonight Ill be watching scary movies with my boys & eating candy on the couch What are your plans for Halloween? ... PS - Even though Im a nutritionist I do let my kids eat lollies & chocolates every now & again. It teaches them how to trust themselves & listen to what their body is telling them, instead of micromanaging

01.01.2022 Love this from Dannii Cross - Complete Transformations

01.01.2022 Everything takes time, and often longer than you want it to. But there is still a path before you that you can take day by day, bravely moving forward, even as you wait ... #motivation #quote #inspiration #love #quoteoftheday #goals #selflove #positivity #hope #trust #wellness #persistence #determination #patience #neverquit #yougotthis #justkeepgoing See more