Nutrition with Bree | Nutritionist

Nutrition with Bree

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24.01.2022 ADD IN FOODS BEFORE TAKING OUT: You don’t have to cut out all your favourite foods. You can add more nutrient dense foods to the foods you love to make them even better! Eating healthy doesn’t have to be complicated. Making changes to your nutrition should enhance your life, so it is important to make it maintainable. ... Making healthy choices isn’t always about taking foods out of your diet. It is usually about adding in more foods to improve your overall intake of nutrients. What are your favourite foods and what vegetables or fruits do you add to them?

22.01.2022 TUESDAY REMINDER Reaching your goal weight is not going to make you feel happier or more confident! Happiness and confidence comes from the mindset you have about yourself and life.... Start with working on your relationship with yourself instead of putting your focus on a desired weight and watch your life improve!

22.01.2022 WONDERING IF NUTRITION AND LIFESTYLE CHOICES CAN AFFECT YOUR GENES... READ ON Telomeres are DNA caps that are found at the end of your chromosomes which is important in gene expression. They can become shortened due to poor lifestyle choices, chronic stress and lack of sleep. Short telomeres have been linked to many lifestyle related diseases including cancer, cardiovascular diseases, type 2 diabetes and mental health issues. The interesting thing is that through good ...lifestyle choices, stress reduction and good sleep we can actually lengthen or maintain our telomere length. Here are a few key lifestyle habits that you can include to positively impact gene expression: 1. Exercise (at least 3 times per week of aerobic exercise). 2. Eat a nutrient dense diet full of lots of fruit and vegetables. 3. Start a meditation practice 4. Try yoga and see if this is a form of exercise you enjoy 5. Get adequate amounts of omega 3 fatty acids into your diet I hope this is helpful! It is one area of nutrition that I find super interesting and love learning about!

22.01.2022 SMALL STEPS ADD UP TO BIG RESULTS! There is no quick fix so instead start with one small habit and build upon that. Small changes add up to life long habits

22.01.2022 OVERCOMING BARRIERS I help women to overcome the barriers standing between their health and well-being goals. I help women with the tools they need to overcome mindset blocks and other barriers that may be standing in there way. Sometimes people may know that the way they are eating and living isn’t healthy or maintainable but they simply need the tools and guidance to overcome the barriers and mindset blocks standing in the way of making changes. ... Sometimes people may know what they want.. for example, they might want to be eating in a way that is providing their body with more nutrients, balancing their meals and eating in a way that they enjoy. But they just don’t have the tools to get there. This is why I love to help people to put the missing pieces together and solve their puzzle. I work with my clients and target their sessions towards their individual struggles and barriers so that they can succeed. I help them to learn how to create goals that are achievable and we work step by step to create a more healthy and maintainable lifestyle that makes them feel amazing! If you would like to join my 1:1 three month coaching program send me a DM. I would love to work with you! I am also offering FREE discovery calls for anyone who would like to chat more about how I can help them.

22.01.2022 WANT TO CREATE A BALANCED AND NUTRITIOUS SMOOTHIE? HERES HOW TO DO IT I love making smoothies because they are super easy and you can add so much into them! I try to balance out my smoothies so that they contain fibre, healthy fats, protein and carbs as well as some colourful antioxidant rich foods. ... Here are some examples of foods to create a balanced and nutritious smoothie: 1. Carbohydrates- frozen banana, oats, frozen mango 2. Healthy fats- Peanut butter, avocado, almond butter 3. Protein- I love happy way protein powder or yogurt 4. Colour/antioxidants- Berries or spinach 5. Liquid to blend- water, coconut milk, full cream dairy milk or almond milk are all great options My fav smoothie recipe: 1 whole frozen banana 1 Tbsp peanut butter 1 scoop of happy way vegan vanilla protein powder 1 handful of frozen spinach A small handful of frozen raspberries 1/2 cup of cocoquench Blend and enjoy

21.01.2022 HEALTHY VS UNHEALTHY HABITS: Unhealthy habits may have you stuck in a rut and have you wondering how you could ever change. But... remember this..habits are just habits because you have done that particular thing over a long period of time. Making a new habit and changing habits is possible but it just takes commitment and work to do so. ... Unhealthy habits: 1. Binge drinking every weekend 2. Living off processed and fried foods 3. Skipping meals 4. Not drinking enough water and instead drinking fizzy drinks or cordial all day long 5. Over eating 6. Dealing with stress with risk taking behaviours like binge drinking or drugs. Or comforting yourself with food. 7. Skipping exercise and laying on the couch all day instead 8. Late night snacking 9. Going to bed after midnight and only getting a short amount of sleep Healthy habits: 1. Drinking 2-3L of water a day 2. Eating a variety of different plants 3. Eating balanced healthy meals across the day 4. Exercising for 30 minutes a day 5. Using meditation/ journaling to cope with stress 6. Going to bed by 10pm and getting 8-9 hours of sleep a night 7. Drinking alcohol in moderation Start with changing one of your habits and see how you go with that and then continue to build on your habits from there! Put a in the comments if you think it’s time to start making a change to your current lifestyle.

21.01.2022 Why you should incorporate more nuts into your diet Nuts are a great source of healthy fats and can provide our bodies with a variety of different nutrients. Every type of nut provides different nutritional value which is why it is important to include a variety of nuts into your diet. ... For example brazil nuts are a great source of selenium, almonds are a great source of vitamin E and walnuts are a great plant based source of omega 3 fatty acids. There are countless reasons why nuts are great but here’s a few reasons: 1. They provide a variety of different nutrients 2. Contribute to having a variety of plants in your diet (#guthealth) 3. Healthy source of fat which is an essential macronutrient 4. Great for heart health So how can you incorporate more nuts into your day: 1. A handful of nuts and a piece of fruit as a snack 2. Cashews are delicious in a stir fry or a curry 3. Nut butter on toast, rice cakes or in a smoothie 4. Use nuts and make bliss balls for a snack 5. Make a fruit and nut mix and enjoy as a snack or topped on a smoothie bowl 6. Oats for breakfast with some crushed nuts and seeds on top The suggested serving size for nuts is around 30g per day or around a 1/4 of a cup.

21.01.2022 EAT YOUR FRUIT AND VEGGIES Have you ever had days where you start to feel like gee I really need some fruit or vegetables because you may have had days without them. Well did you know that we actually should be eating at least 5 serves of vegetables and 2 serves of fruit a day to meet the recommended intake. ... If you are struggling to eat enough fruit and veggies here are a few ways you can get more of them into your day. 5 easy ways to increase your fruit and vegetable intake: 1. Add veggies and fruit to your smoothie 2. Chop up veggies into sticks for a snack 3. Eat whole fruit as a snack 4. Add veggies to each main meal 5. Have oats for breakfast and top them with some yogurt and fruit By doing this your are going to be increasing your fibre intake as well as getting in a variety of different nutrients. Let me know below what are your favourite ways to get in more fruit and veg?

21.01.2022 FOOD SOURCES OF SELENIUM Selenium is an essential mineral which we need for optimal thyroid function, reproductive health and immune health. Selenium also provides defense again oxidation in the body which helps prevent cell damage. The recommended intake of selenium per day is 60Mcg. In this infographic there are different food sources of selenium that you can use to up your daily intake or ensure you are meeting your bodies needs. ... The best source of selenium is brazil nuts with only 2 brazil nuts per day giving you enough selenium to meet your daily needs. Personally I put a high priority on selenium due to having thyroid issues. Selenium is great for decreasing thyroid antibodies and for a healthy thyroid it allows it to continue to function optimally. Here is a bit of a look at how much selenium is in each of these foods pictured above per 100g: 920mcg in brazil nuts 52.2mcg in chia seeds 72.6mcg in tuna in brine 4.2mcg brown rice cooked 47.3mcg oysters 16mcg in regular mushrooms

19.01.2022 LOOKING AT HEALTH HOLISTICALLY: There are many factors that influence health that don’t include nutrition. Many of these factors also effect the food choices we make. This is why I love approaching health in a holistic way. I don’t believe there is any point in just providing you with the nutrition education. If we don’t look at your mindset towards food and yourself, your exercise routine, your sleep habits and your environment then we aren’t going to be able to get the bes...t results possible. I work with my clients to address all of these factors and we work together to create a plan that is realistic and maintainable. If you would like to work with me I have 4 spots for 3 months of 1:1 coaching with me. Over these three months we work together to give you all the information you need to set you up to have all the knowledge and tools to create a healthy life that keeps you feeling balanced, nourished, happy and empowered. Send me a DM if you would like to know more!

17.01.2022 Do you listen to your body when your hungry or full? It is important that we understand our bodies signs that tell us when we are hungry and when we are full. This allows us to eat without food rules and follow what our body needs. You can try assessing your hunger before eating by using this scale which may help you to start to understand the signs that your body is full or hungry. ... Hunger may feel like: A rumbling stomach, cloudy thinking, experiencing thoughts about food and eating, irritable mood, low energy or lethargy. This is a sign that your body wants food! You want to get to the point where you are comfortably hungry and eat until you have a full but comfortable stomach. You can try chewing your food more which will assist with better digestion and you can also try pausing between mouthfuls to assess if you are still hungry or where you are currently sitting on the scale. Do you usually eat in tune with your hunger and fullness signals or do you think you need to work on this a bit more? Let me know below.

15.01.2022 4 WAYS FOOD IMPACTS ON HOW YOU FEEL 1. It provides our bodies with nutrients 2. Under fuelling can leave you low in energy 3. What we eat impacts our gut ... 4. Our blood sugar is affected by the foods we choose to consume The food we eat has a huge impact on how we feel. Some of the reasons are highlighted above as to why. If we are eating in a way that provides little nutritional value, under eating, not eating enough plants, prebiotics or probiotics to fuel our gut and we are neglecting certain macronutrient groups then this can leave you feeling not so great. On the other hand when we are eating a variety of foods to get all of the nutrients we need, not excluding food groups, eating enough food to fuel our body and eating to support gut health it can make a huge difference to how you feel! If you would like some help to learn more about how your diet could be affecting how you feel send me a DM and we can chat further about how I might be able to help.

12.01.2022 I have a super exciting offer to announce Are you getting home from work and staring blankly at the pantry deciding what to cook and just grabbing takeaway instead? Are you confused with all the nutrition information there is around and just want clear cut evidence based advice that is practical and easy to implement into your life? ... Do you feel overwhelmed by food because you have tried to be ‘healthy’ but you just don’t know where to start? Then this offer is for you! I am now offering a one on one consultation package This package involves us working together for 3 months and having six one on one sessions. I have put this package together with all the tools and knowledge you need to start living your best life while embracing health. We will work through mindset blocks, creating a healthy relationship with food, making lifestyle changes to create a more holistic life and most importantly how to use the power of food to improve your energy, nourish your body and supercharge your habits to get you feeling good inside and out! After our sessions together you will be able to confidently make nutrition choices without the stress. You will understand the importance of nutrition for allowing you to feel energized, nourished and happy. And you will be well on the way to creating a healthy relationship with food so that you feel balanced mind and body with your food choices. I can’t wait to begin these sessions and to help so many women. If this sounds like something you would be interested in send me a DM and I would love to work with you! Any questions ask away

11.01.2022 GIVEAWAY TIME Happy Monday everyone! Christmas week has begun and I can’t wait! I love Christmas so much it’s such a fun time of year and so to celebrate I have decided to do a giveaway! I have decided to give 1 of my amazing followers a chance to win a one on one online consultation with me!... If you have been wanting to make an appointment with me or wanting to see a qualified nutritionist then now is your time! You can expect the consult to involve an assessment where I gain information about you to work out the best approach to take. Secondly we will work on goal setting and working towards the main outcome you would like to achieve. Thirdly we will look at any potential barriers and how you can work through these. You might be sitting there and wondering what you might achieve from this consultation so a few things include the tools to guide you to start living a life that makes you feel more energized, happier and healthier. In addition to that you will gain an understanding on how your food and lifestyle could be impacting your life and changes from here to help this improve. To win simply: 1. Like this post 2. Like my page @nutritionwithbree 3. Tag a friend in the comments who you think would love this giveaway 4. Share this post Competition ends Friday 25th of December 11:59 AEST. *Winners will be announced on my stories on Saturday the 26th of December GOOD LUCK and thank you for your support!

08.01.2022 WHAT DO I ACTUALLY HELP PEOPLE WITH AS A NUTRITIONIST? Here are some of the main things I help people with: 1. To understand how food impacts on the way we feel and how to eat in a way that nourishes your body and leaves you feeling energised... 2. To create a healthy relationship with food 3. Understanding habits and how to create healthy habits for life 4. To break down what healthy eating actually is and make nutrition easy to understand and implement into their lives If you would like to work with a nutritionist or need help with any of the above send me a DM and we can chat further about how I can help you on your journey.

07.01.2022 WHOLEGRAINS AND OUR HEALTH: Whole grains are an extremely important food group to include into our diet. They provide our bodies with fibre and a lot of different nutrients some of which include B vitamins, magnesium, vitamin E and iron. Whole grains also act as a prebiotic feeding the good bacteria in our gut and keeping the digestive system healthy. ... A common misconception when having to adopt to a gluten free diet is that whole grains are no longer able to be eaten. This is far from the truth! Some gluten free options of whole grains that I like to include are brown rice, amaranth, quinoa, millet and buckwheat just to name a few. In terms of evidence around whole grains there is evidence that shows a reduced risk of cardiovascular disease, diabetes and obesity which is even more of a reason to include them in your diet with these diseases on the rise! What are your favourite whole grains and what is your favourite way to include them into your diet? Let me know below! @thesavydietician

07.01.2022 WHY PEOPLE FAIL AT STICKING TO NUTRITION CHANGES: 1. It’s a restrictive diet not a nutrition change 2. They have an all or nothing approach... Nutrition doesn’t have to be complicated, restrictive or boring. Eating in a way that promotes health involves adding in more than it does taking out. Having an all or nothing approach might mean one week you are so ‘healthy’ you don’t touch that chocolate or any other foods you choose are off limits and you live off salad and veggies. But.. sure enough the next week you crave that chocolate and bam it’s all ruined so you may as well eat all the chocolate because you just aren’t cut out for eating healthy. Sound familiar? Well this has nothing to do with eating nutritious foods and everything to do with your mindset towards it. This is your message to stop starting diets that don’t work and start creating habits that you can maintain for life. If you are reading this and thinking YES this is me! Then I am here to help! I would love to work together and help you to find a balanced way of eating that you can maintain for life. I will help you to learn how to use the power of food nourish your body, improve your energy and get you feeling good on the inside and out! If your ready to make the change send me a DM!

06.01.2022 FOOD SOURCES OF MAGNESIUM: Magnesium is important for muscle and nerve function, bone mineralisation, supporting heart health and our immune system. 310-320mg/ day is the recommended dietary intake for women and you can obtain this from some of the foods shown in the infographic above. ... What is your favourite food source of magnesium? Let me know below

04.01.2022 Did you get on the scales again this morning and let the number that showed up ruin your day yet again? This is the reason I hate the idea of weighing yourself... I get it you want to feel confident, happy and light. But guess what? You certainly won’t get that from weighing yourself. ... Our weight on the scales can change daily even hourly and is impacted by many factors. What i want you to really have a think about is why do you feel like you have to weigh yourself. What are the thought processes behind why you are choosing to weigh yourself. Write down your thoughts because you can use this to unpack some of the inner thoughts you may be unaware of. This is why I created my online one on one coaching package. This will help you to start focusing on how you feel and understanding the importance of nutrition that goes way further than our weight. If your ready to ditch the scales, learn how to use the power of food to nourish your body, increase your energy and leave you feeling amazing on the inside and out... send me a DM because I would love to help support you on your journey!

03.01.2022 We are almost at the end of 2020! How fast did this last year go! At this time of the year a lot of people are feeling exhausted and are ready for a break. It has been a crazy year mentally for a lot of people so it is extremely important to include daily self care into your routine. Here are some tips to implement more self care:... 1. Start your day in a calm way by finding a routine that leaves you feeling calm and energised instead of rushed. This might be listening to calming music, making a nutritious breakfast, doing a meditation or simply thinking of some of the things you are grateful for. 3. End your day with something to relax that might be meditation, an epsom salt bath, a slow walk, yoga or journaling. 5. Clean your space or move things around to de clutter your environment 6. Set your boundaries and don’t say yes to anything that will be at the detriment of your own health Remember this time of year doesn’t have to be stressful. Focus on the love you have around you from friends and family, sit and watch some of your favourite Christmas movies, write out some goals for the new year and start to think about some areas of learning and growth you might want to explore in this new year. It is a great time to start journaling and reflecting on the past year and what you would like to come in the next year.

03.01.2022 TOP 4 REASONS TO CHOOSE ME AS YOUR NUTRITIONIST 1. I am a university qualified nutritionist and provide evidence based nutrition advice 2. You want to learn how to make educated nutrition choices and eat in a way that makes you feel energised and balanced 3. I approach health holistically and work on making nutrition and lifesytle changes that will stick for life #nodietshere ... 4. You want easy and practical nutrition advice and need help with sticking to new healthy habits If you would like to work with me I have just opened up 5 new spots for my 1:1 online coaching program. This is 3 months of working together to work on everything from nutrition education, creating a healthy relationship with food, nutrition and mindset and looking into a holistic approach and the other factors that can impact your nutrition choices and life. If you would like to find out more or if you want to book a FREE discovery call to see if this is right for you then send me a DM and I would love to chat more! I am so excited at the results I have already seen with my clients and can’t wait to help transform more lives with this offer!

02.01.2022 REASONS NOT TO COMMENT ON ANOTHER PERSONS WEIGHT Have you ever had people comment on your weight? I bet you answered yes! It might be you’ve lost weight, you’ve gained weight, you need to lose weight or you need to gain weight. Whatever it may be the bottom line is no one should comment on another persons weight. These sorts of comments can be so damaging to a persons self esteem and impact them mentally in ways you wouldn’t even think of. It is so important to know that... if someone comments on your weight that is more of a reflection of their inner beliefs than your weight. Here are some examples of what these comments could do: Wow you’ve lost weight your looking great! This person could be starving themselves and exercising out of control to lose that weight and now you have just complemented that behaviour. You look like you’ve put on weight. That person is recovering from an eating disorder and is so insecure about their weight and you have now just reinforced their insecurity. Wow your so skinny you need to eat a burger. This person may just have a lean body type and they could be completely healthy for their body and eating enough to eat their needs. Now you have made them think there is something wrong with the weight they are. You are overweight you just need to start looking after yourself. Some people come in bigger bodies and that is ok. What is healthy for one is not for another. They could be exercising, eating well and looking after themselves and now you have just made them feel like they need to lose weight. Try commenting on other qualities that don’t involve a persons looks or body size. How about you are so kind, you are fun to be around, you are a good friend, you have great energy. It is important to take care of your body for your health not just for weight. Someone people will always comment on weight or appearance but that is for them to deal with. Don’t let other people throw their insecurities onto you. All body sizes and shapes can be healthy on different people. Health looks different on everyone. It’s time to stop with comparison and embrace your body!