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25.01.2022 Eating one sushi for lunch normally doesn't fill me up ..To feel satisfied with my meal I always try to balance my lunch by making sure i have some slow release carbs (for energy), protein source (muscle repair) and veggies with some good fats like an olive oil dressing. #nvisionhealth

25.01.2022 My body always feels so exhausted after long plane rides ( 21 hours to UK + 6 hour stop over) - so to boost my immune system i do the following things: 1. Take vitamin C supplementation with me- cause you can't always gurantee you'll have access to veggies and fruit. VItamin C is essential for the growth and repair of tissue all over the body, helps heal wounds and repair and maintain healthy bones, teeth, skin and cartilage. Though it may not keep you from catching a cold,... there is some evidence that high doses of vitamin C may decrease the length of cold symptoms by as much as one to one-and-a-half days for some people. However, you should always check with your doctor before taking. 2. Avoid fast foods or fried foods whilst flying.... which will just put my body under more stress and also provide very little antioxidants. However, when i'm at my destintion and i'm feeling well nourished and well rested i then might have a little fast food if I feel like it- all about balance 3. Opt for green tea as my beverage on the plane. 4. Drink plenty and plenty of water- helps keep you hydrated and your bowel movements regular and hopefully prevent constipation...which happens to a lot of people when going overseas. 5. Try to start each day with an antioxidant rich breakfast!! Berries, greek yoghurt, honey and bran flakes were my brekkie today #nvisionhealth #healthytravel #immuneboost

23.01.2022 It's storming in Sydney and I'm snugged up in bed nursing a sore throat and cold . My go to concoction consists of: -ginger (boil in water for at least 30 minutes to get a concentrated ginger liquid) Ginger is anti-inflammatory and can help decongest a blocked nose.... -honey- antibacterial and soothing for the throat -green tea- full of antioxidants to help boost immune system -lemon-vitamin C helps reduce the duration of a cold Lots of rest!! Check out my Insta videos to see me making the concoction #nvisionhealth

23.01.2022 Stopping to smell and pick some lavender during my daily walk Lavender works as an anxiolytic (an anxiety reliever) and as a sedative, to increase relaxation and calm, and help bring about sleep. Great at the end of work day when you're transitioning from work to rest. #nvisionhealth #lavender

23.01.2022 Trying not to waste food meant that my leftover batches of carrot and walnut muffins got transformed into carrot cake balls! I wanted to mix cream cheese with the left over muffins to make it dense and easy to roll into balls....it was evening already and i couldnt be bothered to go buy cream cheese so I tried making a dairy free cream cheese...and surprisingly it turned out pretty good! I mixed the vegan cream cheese with the muffins, rolled them into balls and then cover...ed them in crushed walnuts. Looks like a chocolate truffle but taste like carrot cake! To make the dairy free cream cheese: 1. Soak two cups of raw cashews in boiling water for 5-10 minutes, then drain water. 2. Blend cashews, 2tbsp lemon juice, 1tbsp apple cider vinegar, 2tbsp water, 2 tbsp coconut cream and salt to taste. -I wanted a bit more of a runny consistency so I added a bit more water and coconut cream. The perfect afternoon treat #nvisionhealth

22.01.2022 The other day I cooked barley for the first time and it was delicious! Barley can be a nutritious alternative that provides fibre for the body that can help lower cholesterol and manage sugar levels and it's beneficial for your good gut bacteria too! I made the barley into a risotto style dish by:... -Sauteeing onion and garlic in olive oil. -adding 1 cup of barley and 3 cups of low salt chicken stock. -wait till it boils - reduce to a simmer and the liquid should reduce. Meanwhile I roasted carrot and sweet potato in the oven, then added a can of chopped tomatoes, tomato pasta sauce and cannellini beans - then I combined it with the barley. Season with salt and pepper. #nvisionhealth

22.01.2022 Do you always finish everything on your plate?? I remember being told to make sure i finish everything on my plate otherwise it will be a waste... i don't like just wasting food but i've also realised that it doesn't make sense to force myself to finish my meal if my stomach is already telling me i'm full Regularly ignoring what my body is telling me and forcing that extra couple of spoons of food into my mouth always leaves me feeling tired and bit more pudgy! So, if I k...now the serves are large i'll share meals, take the rest home or simply be ok with just leaving it #nvisionhealth

22.01.2022 Can you pick out which exercises in the pic are considered Compound Exercises??? Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. They are often the way to go if you're looking to -Burn more calories (because more muscles are being used) ... -Get a full body workout faster - Help improve coordination and balnace. Photo: taken @anytimefitnessblacktown #nvisionhealth

20.01.2022 What to do with these fresh red tomatoes ? I bought a whole bag directly from the farm and can't wait to eat them! They are packed with the antioxidant -Lycopene which is beneficial for heart health and is showing to be protective against prostate cancer. ... Since cooking tomatoes actually help the Lycopene to work better-i'm thinking of roasting them with some other veggies and throwing them into a pasta sauce Tomatoes also contain vitamin A, C, calcium and potassium. #nvisionhealth

20.01.2022 Which vegetable have I hidden in these muffins??? If you've been following my insta stories you would know that it's carrots! I had a whole bag that I needed to use so I decided to blend them up and make muffins ... I tried 3 different recipes and the one that turned out the best included: buckwheat flour coconut oil brown sugar walnuts eggs baking powder, baking soda, salt cumin, cinnamon and cardamom Full recipe available at: https://nvisionhealth.com.au/nourish/ #nvisionhealth

20.01.2022 Just 15mins a day of Pilates can be great for your posture, core and strength. Follow along as she goes through some Pilates exercises

19.01.2022 When I've had a few high intensity exercise sessions where I can feel my muscles are sore and I can feel that my body needs some time to rest and repair -I opt for lower intensity exercises. I prefer to rest and recover with floor based pilates exercises on the days that I still want to move but also rest and recover. Why?... 1. I find lying on the ground realxing....is that strange??? 2. I get to focus more on stretching and lenthening my muscles 3. I focus on deep breathing throughout which helps to relax the nervous system If you need some simple floor exercises check out my beginner booty workout at: https://nvisionhealth.com.au/move/ Happy Sunday #nvisionhealth

18.01.2022 Next in the Pilates series is HUNDREDS

18.01.2022 Struggling to get out of bed in the mornings? Get your blood pumping, and stimulate your gut with this Morning Abs workout that you can do in bed before you get up! https://nvisionhealth.com.au/move/... Check out the link in the bio to see the workout! Note: these exercises may not be suitable for all individuals. Speak to an accredited exercise phyisologist and/or gp before commencing if you are unsure. #nvisionhealth

18.01.2022 DRAGONFRUIT: Sooooo yummy and so refreshing! We grow our own and even have a farm full of dragon fruit in the Philippines! Per 100g they have 60 calories ( perfect snack!) (100g is equal to just under half of a dragon fruit)- check out my insta videos if you want to see what 100g looks like. Per 100g they also have 3 g of fibre and have pre biotic fibre which your good gut bacteria love! The good gut bacteria ferment the fibre in dragon fruit to produce beneficial short c...hain fatty acids- these short chain fatty acids can potentially assist with anti-inflammation in the body and help boost your immune system. I love adding yoghurt and nuts to dragon fruit making it a number one go to snack! #nvisionhealth And yes..i ate the whole dragon fruit

18.01.2022 Love getting my veggies in at breakfast! Sauteed mushrooms and tomato in olive oil plus 1 egg and 1 slice of multigrain toast. So good and quick! #nvisionhealth

17.01.2022 First day of spring and it's the perfect start to a new season! Forget any set backs you might have faced during winter and the last couple of months with covid restrictions (-) make a fresh start today What's one daily habit you would like to start????... With the weather warming up- i'll be fitting in a 60 minute walk daily and will use that time to listen to audios, teachings, music etc. #nvisionhealth

16.01.2022 Visited @tropicalfruitworld today and was delighted with various tropical fruits prepared in creative and inspirational ways! Love learning about how food is grown and produced! Highly recommend talking to your local food producers and supporting them and their quality produce. #daa2019 #farmfoodies #inspiredbynature #dietitian #daa #dietitiansofinstagram #tropicalfruit #fruit #vegetables @ Tropical Fruit World

16.01.2022 A situation can head in a different direction with every new decision that you make. Keep making decisions and take action with those decisions. It would be worse to make no decision and stay stuck than make a wrong decision, learn from it and then make a better decision the next time around. You only fail once you stop making choices Thankyou to my Partizan Health team who are all about learning and growing. Even though i work off site and don't see the team face to face t...hat much- they still take time to let me know that they care Thankyou Partizan Health!! #nvisionhealth

15.01.2022 Today was a testing day! Hundreds of people at the beach meant difficulty finding parking... i finally saw someone leaving, so I put my indicator on to signal that I was taking the spot and waited for almost 15 minutes for the family to get packed up and exit the spot. Right before I am about to park in the vacated spot a lady in front of me decides to reverse directly into the spot- I beeped my horn at her to indicate it was my spot but she proceeded to reverse right into it... and if I didnt brake i would have hit her car. I was in shock...did this lady seriously just come and steal my parking spot? All i could do was beep my horn and roll down my window and yell to her that she was being rude . The lady in the car basically shrugged her shoulders and got out of the car with her daughter and walked away. No apology or anything. My first urge was to key her car ( jokes) but in hindsight that really wouldn't have helped the situation. Reflecting on the event tonight brought to mind Romans 12:14 'Bless those who persecute you; bless and do not curse' How difficult it is to not hurt someone back especially when they have wronged you...it's certainly something ive been learning to walk away from...hence this walking away shot fit perfectly. Hopefully next time, i can be a bit more graceful about the situation- if I had been calmly spoken to her- perhaps a different outcome might arise. #nvisionhealth

15.01.2022 Treat time! I'm a fan of dark chocolate - the intense flavour complements fruit like dates perfectly! You can try other fruits like banana, blurberries, srrawberries and kiwis! -I cut dates in half -put 100% peanut butter inbetween the dates -coat the date in dark chocolate... -sprinkle with crushed nuts Check out my stories videos of me putting them together For the chocolate coating i melt the chocolate with 1-2 tsp of coconut oil and then add a lil maple syrup and a touch of salt. #nvisionhealth

15.01.2022 Just a cute racoon cup to sip my green tea out of whilst I munch on my pistachios! Did you know that 15 pistachios is 1/2 a serve of pistachios?! If you were really hungry -up to 30 pistachios would approximately be the recommended serve size per day. Generally, it's recommended to enjoy 30g of nuts/day to gain health benefits. You can munch on a variety of nuts but since i'm munching on pistachios...here are some great things about pistachios:... -'pistachios can affect the gentic material involved in insulin sensitivity' (so they can have a positive benefit on managing type 2 diabetes) -'pistachios contain antioxidants and anti-inflammatory compounds such as resveratrol and carotenoids that help to manage inflammation in the body and help to prevent heart disease'. 'A daily handful of nuts (~30g) can reduce your risk of heart disease by 30-50%'! These are just a few of the benefits! To read more about the benefits of nuts, head to www.nutsforlife.com.au @nutsforlife #nuts30days30ways #nvisionhealth

14.01.2022 Sometimes it can be tricky to always pre plan your lunches for work- sometimes having some key ingredients handy in your work fridge can help you throw something quick and healthy together! Quick healthy Lunch: 1. Salad mix- cabbage, carrot, kale and spinach 2. Hummus... 3. Crackers (preferably one high in fibre -grain and seeded) 4. Boiled eggs 5. You could even sprinkle some pine nuts or pumpkin seeds on top! #nvisionhealth

11.01.2022 A fellow health coach sent me this great info graphic this morning---- such a great reminder about the benefits of getting up for a walk during the day!! What times are you planning to walk today? - schedule them in -even if it's only a short walk.... -give them the same priority you would if you set a date to meet someone! -switch off from work and enjoy your walk #nvisionhealth #walking #steps #healthyheart #health #stepping #dailywalk #steptember #dietitian #exercisephysiologist #exercise #exercisemotivation

11.01.2022 Lately i've been making a conscious effort to make time throughout my week to really rest. Rest should be something we intentionally schedule into our week....- not something that we need to do because we're overworked or burnt out. Rest means taking time to appreciate the week that has passed whether you completed 10 things or 1 thing. ... Burnout is common because people feel like they can't rest until they've done everything on their never ending 'to do list'. It's a trap to only rest when you feel like you've ticked a certain number of tasks. Scheduling rest will actually help you refocus and refresh your approach to your weekly tasks/ responsibilities. So, when they say take some time out to smell the roses ....remember to take some time out to be intentional about your rest. #nvisionhealth

10.01.2022 This quick and easy meal was tossed together with leftovers from a lamb roast. Roasted cauliflower, sweet potato, almonds and lamb tossed with baby spinach leaves with a tahini dressing and a squeeze of fresh lemon juice. Sources of iron in this meal come from the lamb, almonds, baby spinach and small amounts in cauliflower and sweet potato... Adding some vitamin C from lemons or other citrus fruits or other vegetables high in vitamin C (e.g. cauliflower and broccoli) can also enhance how much iron you absorb from the meal #nvisionhealth

10.01.2022 Salmon is a great source of vitamin D! In a 120g raw atlantic salmon fillet you can get up to 55% of your daily vitamin D requirements Vitamin D helps the body use calcium and phosphorus for strong bones and teeth and can help protect against osteoporosis. Vitamin D helps keep your immune system healthy and there are currently studies going on about the link between vitamin D and reducing the risk of chronic diseases such as multiple sclerosis and certain cancers such a...s colorectal cancer. Snapper and Mackerel are also some great fish sources of vitamin D #nvisionhealth

10.01.2022 Sometimes asking this question also means that you're willing to offer your time and patience to listen to what someone has to say. I used to to think that I needed to then respond with a solution to their problem....but i've realised that giving someone a solution doesn't have nearly as much impact as allowing that person to develop their own solution and decide what action they will take- and this takes time. Ask questions, build a relationship and sow seeds of truth when... appropriate. Aim to do all of this with sensitivity, permission and respect. #nvisionhealth #ruokday #ruok #health #healthy #healthyfood #dietetics #holistichealth #relationships #sensitivity #respect #permission #patience #questions #decisions #motivation #dailymotivation #wellbeing #healthymind #healthyheart

09.01.2022 Today is World Mental Health Day which is an initiative of the World Federation for Mental Health to raise public awareness of mental health issues worldwide. Stigma around mental illness due to misunderstanding or prejudice remains an issue and can delay or prevent people from seeking help/managing their illness. Challenging the stigma involves seeing individuals with mental illness as a person-just like any other human being who have valid thoughts, feelings and emotions.... Most people don't find seeking help for type 2 diabetes or a broken ankle as something to be scared of and neither should seeking help and support for your mental health. Some ways to shed a positive light on your mental health include: 1. Disconnect from technology and consider whether technology is preventing you from connecting with those around you. 2. Appreciate the things you have 3. Stay active 4. Get an early and good night sleep 5. Keep challenging yourself to learn new things no matter how old you are. 6. Eat well 7. Get outdoors and appreciate sunsets and natures beauty 8. Be kind to others 9. Seek help from friends, family or your GP. #nvisionhealth

08.01.2022 When the weather heats up... Smoked salmon, fresh veg and buckwheat noodles are a winner! Dressing: -Soy sauce -Rice wine vinegar... -ginger -garlic -spring onions #nvisionhealth

06.01.2022 If you're a Filipino- you definitely would know what ADOBO is. It's a Filipino dish of chicken or pork stewed in vinegar, garlic, soy sauce, bay leaves, and peppercorns. Recently my workmate was kind enough to share with me her Argentinian Version of Adobo marinade If you're keen to try it:, here it is... 3 parts oregano 1 part crushed hot chillies 1 part basil 1 part cayenne pepper 1 part thyme 3 parts sweet paprika I made a big batch and stored it in a jar- ready to use. When you marinate- combine with olive oil and sit your meat or fish in the marinade. Add some lemon juice and marinate for at least 20 mins. Great to mix it up- and try different flavours and this marinade definitely has less salt than the filipino adobo Let me know if you have a different version of Adobo! #nvisionhealth #adobo #healthyfood #lesssalt #less sodium #food #filipinofood #marinate #spices #dietitianapproved #healthy #health #marinade #filipino #dietitian #healthcoach #spice #healthymarinade

06.01.2022 Roasted Chickpeas- A quick healthy snack that provides protein, slow release energy and fibre! What to do: 1.Rinse 1 can of chickpeas and pat dry with a paper towel.... 2. Toss through olive oil and a bit of salt. 3. Roast in 170degree oven for 20-30minutes. Shake the pan every 10 minutes. (Beware the chickpeas may spit) 4. Remove from oven and sprinkle with your preferred spices and/or herbs. I sprinkled mine with @mingleseasoning which had some cumin and paprika in it 5. Pack in little containers ready for you to grab for a quick snack. #nvisionhealth

06.01.2022 Keep ur tuna and salad interesting by mixing through air puffed fava beans -adding protein, fibre and slow release energy. Keep your avocados from browning by squeezing citrus juice over it. The vitamin C is an antioxidant which prevents the avocado from browning... Why does your dietitian say to eat more vegetables? Cause they are full of antioxidants and help to balance oxidation in the body. ... #nvisionhealth @ Sydney, Australia

04.01.2022 It's still a bit too chilly for me to go for a morning swim- luckily there's always this Breastroke pilates exercise Working all the muscles from the back of your neck all the way down to the back of your legs. Keep your neck relaxed, shoulders down and relaxed away from your ears whilst you perform the exercise and avoid holding your breath. ... Try perform the movement smoothly and see if you can last for 30 seconds, have a quick rest and aim for another 2-3 bouts of 30seconds. Can't wait for those warm sunny mornings!

03.01.2022 4 things to remember

03.01.2022 Just recently heard of the term 'mental assent' which means: an act of agreeing to something after thoughtful consideration. So you might agree with something with your mind....but it doesn't result in any change to how you act. It is only when you truly believe something with your heart that you will actually show this in your actions. Below is a great example of this:... On June 30, 1859, Charles Blondin became the first man in history to walk on a tightrope across Niagara Falls from the United States into Canada. The tightrope was suspended 160 feet on one end and 270 on the other above the raging waters of the falls. The tightrope had no safety harness or net. Some report that over 100,000 people gathered to watch him walk the 1,100 feet across the falls the first time. The Niagara walk made Blondin famous and wealthy, and he was asked to perform for audiences worldwide. He would make 17 subsequent, more daring walks across Niagara, which drew more and more crowds. He traversed his tightrope on stilts, riding a bicycle, blindfolded and stopping in the center to do tricks, like cooking omelets with a small stove he carried on his back. He walked across carrying people on his back. At one point he asked a man in the crowd if he thought he could carry a person in a wheelbarrow across the rope. The man excitedly said, Yes! When asked if he would get into the wheelbarrow, then man emphatically said, No! The man's response is a great lesson between mental assent and believing with your heart- While the man mentally thought Blondin could carry someone across the falls in a wheelbarrow, his actions show that he actually didn't. Question to ponder: is what you believe in deep enough in your heart for you to get into the wheelbarrow? #nvisionhealth

02.01.2022 There's something satisfying about dipping crusty bread into baked beans and eggs This meal contains non haem sources of iron from baked beans and spinach. Non haem iron sources arn't as easily absorbed in the gut as haem iron sources such as red meat. You can enhance iron absorption from non haem sources by lightly cooking them and also consuming at least 50mg of vitamin C with them- so something like half a glass of fresh orange juice along with your meal ... #nvisionhealth

02.01.2022 Were you out and about soaking in some vitamin D and sea today? Vitamin D can help you absorb calcium and also assist with supporting bone health. In Australia, you don't need to spend too long in the sun to get your vitamin D requirements- especially during summer. In summer, getting some sunlight is best at mid-morning or mid-afternoon outside peak UV times. When the UV index is above 3, you should use sun screen or cover up if you're planning to stay out in the sun for ...more than a few minutes. To check UV levels and the times sun protection is required, look at the UV Index in the weather section of your daily newspaper, on the Bureau of Meteorology website or download Cancer Council's free SunSmart app to your mobile device. When UV levels are below 3 no UV Alert is issued. #nvisionhealth