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Overall Nutrition

Locality: Sydney

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24.01.2022 Gado Gado - a warm Indonesian salad with peanut sauce thats often served with a boiled egg and fried tofu or tempeh...and a heap of raw and/or steamed veg. This one has potato, cabbage, peas, capsicum, broccoli, carrot, cauliflower, zucchini and of course the requisite egg...served with just a little brown rice. This peanut sauce is: 1/3 cup peanut butter, 2 tablespoons lemon juice, 2 tablespoons maple syrup, 1 tablespoon tamari sauce, 1 teaspoon minced garlic, 1/2 traspoon ...minced ginger and 1/2 tesspoon minced chilli. Add hot water until you get the texture of sauce you like. (Not traditional but delish!) Gado Gado is a great way to get vegies into kids, big and little alike (leave the chilli out if needed). It doesnt take long to make. #overallnutrition #nutritionist #nutrition #vegetarian #eatmorevegetables #gadogado #justeatrealfood #betterthantakeaway #yum

24.01.2022 Welcome to Womens Health Week and RU OK? Week. What a way to start. Went out for a run mid morning and was having a struggle in the unexpected heat. Was great to have a friend spy me on the run and spur me on. Thanks @onmyfeetwithjo ... #overallnutrition #nutritionist #nutrition #ruok #supportingeachother #gratitude #womenshealthweek #girlsgetyourmoveon

24.01.2022 Wet lazy Sydney Sunday mornings always temp me into the kitchen. I baked the morning away. I'm posting while there's still an Armenian nutmeg cake in the oven that I've made for neighbours. I also made ...... *a big batch of granola that was delicious with yoghurt and berries for breakfast *peanut butter cookies *apple crumble *peanut butter and sweet potato cookies for the pooches (these also included some collagen for old joints) When you cook at home you have control over the quality of the ingredients you use, can avoid cross contamination if you have allergies and can control the amount of sugar, salt and fat in the food you make. Anyone else baking this weekend? #overallnutrition #nutritionist #nutrition #homecooking #baking #justeatrealfood #peanutbuttercookies #lazysunday #yum

24.01.2022 It's going to be a scorcher this weekend Please remember to stay well hydrated. Provide a cool, shaded area for pets with plenty of water ... Consider leaving water out for wildlife Check on elderly or unwell family, friends and neighbours Stay safe and well

24.01.2022 This World Polio Day celebrated 20 years since Australia was declared polio-free. "World Polio Day (October 24) provides an opportunity to highlight global efforts toward a polio-free world and honor the tireless contributions of those on the frontlines in the fight to eradicate polio from every corner of the globe." #worldpolioday #polioawareness #polio

23.01.2022 Variation on a ratatouille theme Ratatouille is a French provincial vegetable stew that has many variations but generally consists of eggplant (aubergine), zucchini (courgettes), tomatoes, onion, garlic and capsicum (bell peppers). It can be served hot or cold; with a grain like polenta or rice; with bread; with poached eggs; with chicken or fish; as a soup or in lasagne. ... This photo shows the start of the cooking. As it cooks the vegies soften to give a chunky but creamy texture and it doesnt look as pretty. I usually cook this without a recipe and I make a big batch because of its versatility (cook once eat several times ) This one has Olive oil, about 3 tablespoons 4 cloves garlic, minced 1 large red onion, chopped 1 medium eggplant, roughly chopped 2 medium zucchinis, chopped 1/2 red capsicum, chopped 1/2 green capsicum, chopped 1 teaspoon mixed herbs 2 fresh tomatoes, peeled and roughly chopped 1 400g tin diced tomatoes 1/2 cup stock 1 400g tin beans (such as cannelini beans) Seasoning to taste And heres the truth of the matter...I pretty much chuck it all in a large pot and let it simmer away until the vegies are tender (and the eggplant is creamy) ...thats because Im lazy. Some people suggest cooking the vegies separately...although I do start with sauteeing the onion and eggplant before adding the rest of the vegies. #overallnutrition #nutrition #nutritionist #ratatouille #eatmorevegetables #vegan #vegetarian #dairyfree #eggfree #glutenfree #yum

23.01.2022 Anyone else baking sourdough? This is my bake today...poppy and sesame seeded loaves. #overallnutrition #nutritionist #nutrition #sourdough #homebaked

22.01.2022 Repost from Thinking Nutrition - Dr Tim Crowe "A systematic review of high-fat ketogenic diets and physical performance. The review of 17 studies compared a ketogenic diet with a mixed-macronutrient diet on physical performance. Trial duration ranged from 21 to 84 days. Endurance performance was assessed in 11 studies, and strength/power performance in 7 studies. Overall, there was no strong, consistent evidence for or against the keto diet with regard to physical performance.... For endurance outcomes, 10 studies reported no differences between groups, and 3 studies reported lower performance in the keto group. For lower-body strength outcomes, 4 reported no difference, 2 reported higher performance in the keto group, and 1 reported lower performance in the keto group. One-repetition-maximum was assessed in 9 studies, with 7 reporting no difference and 2 reporting lower performance in the keto group. Studies were more likely to report lower performance in the keto group when they lasted less than 84 days. Interindividual variability was high within each study, and there was conflicting evidence on the effect of keto on females. Thus, it is likely that some individuals respond well to the keto diet, and others not."

22.01.2022 Easy peasy cheesy quiche for Sunday night... but you could do it for meat free Monday *1 sheet puffy pastry (yep the bought stuff) blind baked in a 20cm tart pan with a removable base. *100g feta cheese, crumbled ... *6 asparagus spears sliced lengthwise *6 cherry tomatoes, halved *2 eggs (never caged eggs!), lightly beaten *1/2 large French shallot foment sliced *chilli flakes and seasoning to taste (mix with the egg Cover the pastry based with the crumbled feta. Scatter the tomatoes, shallots and asparagus over the cheese. Pour the eggs and chilli mix over the top. Bake in a moderate oven for about 20 minutes. Serves two. This was served with roasted vegetables- pumpkin Brussels sprouts and broccolini. #overallnutrition #nutritionist #nutrition #justeatrealfood #eatmorevegetables #vegetarian #keepitsimple #yum

22.01.2022 Too much of a good thing is never a good thing... like two bags licorice a day because it can significantly lower potassium levels which can cause heart arrhythmia (glycyrrhizic acid in the licorice was responsible). An unfortunate outcome for the man in the story. This reminds me of the Scottish man who ate too many Brussels sprouts in 2012 and ended up hospitalised in the care of very confused doctors. The vitamin K (essential for blood clotting) in the sprouts counteract...ed the blood thinning medication he was taking for cardiovascular disease. Luckily he lived to tell the tale but it took a while for doctors to work out the culprit. It's a good reminder that foods, drugs and nutrients can interact and cause adverse reactions. https://www.google.com//man-dies-from-eating-too-much/amp/

22.01.2022 Reducing food waste, cooking efficiently and adding variety to your food doesnt have to be hard. Yesterday I made a vegie and lentil soup that I baked in the oven (the slow cooking helped to develop flavour). Today the leftovers became curry. I added chickpeas and curry spices (you can add your favourite curry paste or curry powder) and served it with rice. #overallnutrition #nutrition #nutritionist #leftovers #reducefoodwaste #vegetarian #vegan #curry #eatmorevegetables #betterthantakeaway #yum

21.01.2022 What else to do on a Saturday evening? Donate blood. Donation number 70 If you can, please consider donating blood...it could save a life ... #overallnutrition #nutritionist #nutrition #lifeblood #givebloodgivelife

21.01.2022 Apparently we buy them but we don't eat them. Did you know that only 7% of Australian adults and 5% of Australian children eat their recommended serves of vegetables each day?... ... and this is an improvement of the 2011-12 stats where only 4% of adults and less than 1% of kids ate their recommended serves of veg! Check out this link for the recommended serves for adults: https://www.eatforhealth.gov.au//recommended-number-serves And this link for kids: https://www.eatforhealth.gov.au//recommended-number-serves Image foodwise.com.au

21.01.2022 This my take on a warm panzanella salad. The recipe serves two and Im happy to say it was delicious ...Great winter bowl food. Ingredients 2 thick slices of sourdough, cut into 2cm cubes (fresh or stale...I used bread I baked this morning)... Olive oil 1/2 small eggplant, sliced into 1cm cubes 2 cloves garlic, minced 1/2 medium brown onion sliced 1/2 red capsicum, diced 2 roma tomatoes, cut into 16 pieces each 1 cup buttown mushroom, quartered 1/2 cup peas 1/2 cup vegetable stock Balsamic vinegar, chilli flakes and seasoning to taste Grated parmesan cheese and julienned basil to serve Instructions In a fryomg pan, toast the sourdough in about 1 tablespoon olive oil until they are crunchy and golden. Be sure you toss them regularly. Set aside in another bowl. In the same pan sautee the eggplant in about 1.5 tablespoons olive oil until it is soft. Add all the remaining ingredients except the basil and cheese. Sautee until the vegetble are tender (you might need to add a little extra splash of olive oil). Add the sourdough croutons and toss until warm through. Spoon into bowls and serve with basil and parmesan cheese. #overallnutrition #nutrition #nutritionist #panzanella #warmsalad #sourdough #eatmorevegetables #justeatrealfood #vegetarian #winterfood #yum

21.01.2022 I oats. Theyre on my breakfast menu all year not just over winter. Theyre filling, provide fibre (both soluble and insoluble for happy bellies), B group vitamins and minerals like zinc and magnesium. They reduce cholesterol due to the beta-glucan (a type of silence fibre) content. Beta-glucan can also help stabilise blood glucose levels.... Oats provide a vehicle for increasing vegetable consumption too. Grated zucchini is a common addition but why not try other vegies that can be pureed or mashed- carrot, pumpkin, sweet potato or cauliflower? This mornings bowl of oats has mashed pumpkin in it. Additions were mixed spice (and a little extra cinnamon), a teaspoon of maple syrup and a drizzle of vanilla extract. Topped with a little berry could and walnuts. I make my oats with 3:1 water to milk ratio. #overallnutrition #nutritionist #nutrition #oats #oatmeal #porridge #breakfast #justeatrealfood #eatmorevegetables #huginabowl #yum

21.01.2022 Today is World Toilet Day "World Toilet Day is a United Nations Observance that celebrates toilets and raises awareness of the 4.2 billion people living without access to safely managed sanitation. It is about taking action to tackle the global sanitation crisis and achieve Sustainable Development Goal 6: water and sanitation for all by 2030." I think it is also a great opportunity to take at look at your wee and poo as you marvel in gratitude for your toilet and sani...tation in Australia. Poo and wee tell us a lot about health. How well do you know your sh*t? https://www.who.int//world-toilet-day-2020-sustainable-san

21.01.2022 The poor old much-maligned potato cooked here as gnocchi with burnt butter, lemon , basil and pine nuts. Next time gnocchi is on the menu why not make it yourself? There are only 2 ingredients in the gnocchi itself and if you are so inclined you can switch the potato to sweet potato or pumpkin. You dont have to restrict yourself to plain flour either. What I like about cooking is that there are no hard and fast rules (well actually theres no cream in a real carbonara sa...uce ). Gnocchi is a great way to get vegies in to little and big kids alike. It also lends itself to all sorts of sauces. Get the kids involved with rolling out the gnocchi and make it a family affair. Serve it with a big salad. #overallnutrition #nutrition #nutritionist #homemade #justeatrealfood #iwouldhavepaidafortuneforthisatanitalianrestaurant #vegetarian #pooroldpotato #dinner #yum

21.01.2022 Happy World Chocolate Day! Chocolate is a food that seriously brings me joy. I dont eat very much of it and that might be why I enjoy it so much. A small amount (about 20g...thats about 2 squares of Lindt) of dark chocolate every couple of days as part of a well-balanced and varied diet seems to actually have some benefits:... - it has antioxidant properties - it might reduce LDL cholesterol - it might support brain health - it can improve athletic endurance - it might improve insulin sensitivity - it might reduce stroke risk and cardiovascular risk by improving blood flow - just smelling dark chocolate has been shown to reduce sugar cravings #overallnutrition #nutritionist #nutrition #chocolate #chocolate #worldchocolateday #enjoyinmoderation #chocolateisntevil #yum [Image credit: Pixabay via Pexels]

21.01.2022 Happy World Vegetarian Day How are you going meat free today? #overallnutrition #nutritionist #nutrition #vegetarian #worldvegetarianday #eatmorevegetables

20.01.2022 This World Polio Day celebrated 20 years since Australia was declared polio-free. "World Polio Day (October 24) provides an opportunity to highlight global efforts toward a polio-free world and honor the tireless contributions of those on the frontlines in the fight to eradicate polio from every corner of the globe." #worldpolioday #polioawareness #polio

20.01.2022 Today marks the commencement of both Nutrition Week and Anti-poverty Week. So this week I ask that if you have a roof over your head and good food in your belly, to challenge yourself to reduce your food waste out of respect to those who can't afford food. Australians throw out about 20% of the food they buy. Yet nearly 4 million Australians experience food insecurity.... This week why not try to: *find ways to use your leftovers *buy and cook only what you need *if you go out for dinner and there are leftovers, ask for a doggy bag *donate to a charity that helps to provide food security like Oz Harvest or Food Bank Australia *if you have a creative way to use leftovers let me know so I can share it on this page Tonight's dinner - arancini balls made with leftover rice.

20.01.2022 Work-life balance Walking with Archie #overallnutrition #nutrition #nutritionist #counsellor #worklifebalance #beach #southcoast #nature

20.01.2022 Make life easy for yourself. Getting loads of vegies in doesnt need to be hard after a long and busy week. End-of-a-long-week white bean and vegie soup A decent drizzle of olive oil... Onion and garlic Sprinkle of mixed dried herbs 400g tin of cannellini beans 400g tin of diced tomatoes 500ml vegie stock Whatever combo of vegies you have in the fridge - I used celery, capsicum, beans, zucchini, spinach, mushrooms, carrot In a saucepan sautee the onion, garlic and firmer vegies like carrot and celery until onion is translucent. Pop everything else into the saucepan and simmer away until the vegies are tender. I served it with a little leftover home-made pesto. #overallnutrition #nutrition #nutritionist #soup #eatmorevegetables #keepitsimple #fasterthantakeaway #vegetarian #yum

20.01.2022 When nutritionists go rogue Michael Pollan wrote "Eat all the junk food you want as long as you cook it yourself"... and whilst I seldom eat like this everything on this plate was homemade. That includes the bread roll, the chickpea and vegies pattie and the chips (I didnt grow the vegies though )... When you make your own takeaway you know exactly what goes into it. #overallnutrition #nutritionist #nutrition #homemadeburgers #justeatrealfood #vegetarian #vegieburger #yum

19.01.2022 What else do you do after a long Wednesday? Continuing professional education of course #overallnutrition #nutritionist #nutrition #continuingprofessionaldevelopment

18.01.2022 Theres no shame in taking the time that you need to meet your health and wellbeing goals. #theresnorush #itsyourtimeframenotmine

18.01.2022 That moment when the vegies in your vegie crisper aren't that crisp We've all had moments like that. Rather than discard them, use them in soups, stocks, curries and pies and importantly, reduce food waste. This lot were diced and cooked with olive oil, stock, herb and a little tamari and tomato paste. I stirred in a tin of lentils and topped with slices potatoes... all ready for baking when I finish work this evening. #overallnutrition #nutritionist #nutrition #eatmorevegetables #preventfoodwaste

18.01.2022 So happy for everyone in Victoria today Well done for staying the distance. Thank you for your hard work. It is appreciated Stay safe.

18.01.2022 After a very long lecturing day I needed a fast but nourishing dinner. I threw this together pretty quickly... cauliflower, potato, parsnip and almond soup. 1 tablespoon olive oil 1 small brown onion, roughly chopped 2 big cloves garlic, roughed chopped... 2 medium potatoes, peeled and chopped 2 parsnips, peeled and chopped 2 cups chopped cauliflower 2 tablespoons almond butter 1 litre vegetable stock Heat the oil in a large saucepan. Sautee onion and garlic until onion is translucent. Add all other ingredients except the almond butter. Bring to the boil then reduce to a simmer until the vegies are tender. Add the almond butter...then whizz it all up in a blender. Cold weather = soup #overallnutrition #nutritionist #nutrition #soup #homemade #eatmorevegetables #justeatrealfood #vegan #vegetarian #dairyfree #glutenfree #yum

17.01.2022 Ever want something different for dinner than others in your household? And then end up ordering takeaway to satisfy everyone? There more you cook the faster you get...especially if you develop some go to recipes that you know well. Tonights offerings...spaghetti aglio e olio and chilli tofu and veg stir fry... both cooked in under the time it would have taken for home delivered takeaway to arrive. ... What are your go to recipes when time is tight? #overallnutrition #nutritionist #nutrition #vegetarian #justeatrealfood #betterthantakeaway #fasterthantakeaway #cheaperthanaway #fastfooddoesnthavetobejunkfood #yum

17.01.2022 Fabulous initiative from Torrens Uni and Beyond Blue who have teamed up to offer a free on-line short course about living with depression. https://www.torrens.edu.au/understanding-depression-learnin

17.01.2022 50 raw eggs & a beer chaser Thats 3,600 calories in the eggs & just over 200 calories for the beer & a super high risk of salmonella. Dont try this at home. ...

16.01.2022 Interesting results. Vitamin D is an immune modulating vitamin/hormone. https://medicalxpress-com.cdn.ampproject.org//2020-10-covi

16.01.2022 Oh it was cold at #parkrun this morning. Ran the 5km in 30:18 and was happy with that. I love the parkrun community spirit. You don't have to run it and if you can't walk or run there's plenty of volunteering options too. I was looking very focused on my 42nd parkrun ... Exercise shouldn't be punishment for eating. It's for fun, socialisation, mental health, reduced risk of chronic disease, and general health and well-being.

16.01.2022 And then this happened...a new engaged and attentive client @afluffynamedsnuffy you were great fun to work with today #overallnutrition #nutritionist #nutrition #idontactuallydoanimalnutrition... #snuffylovescarrots #corgi #wesnuckhimin #fluffycorgi @ Overall Nutrition See more

16.01.2022 Did you know that there is no regulation of the title nutritionist in Australia!?!? This means that anyone who completes a short (weekend?) course in nutrition can call themselves a nutritionist. Its important to check the qualifications of the person youre trusting with your health. Check that they have a tertiary qualification in nutrition, currency of their insurance and first aid certificate, are a member of a reputable professional association and undertake conti...nuing professional development. Additionally, if theyre working with children and teenagers they should have a working with children check. A properly qualified nutritionist will have undertaken studies in (but not limited to) anatomy and physiology, biochemistry, chemistry, pharmacology, symptomatology and pathology. They will understand the differing nutritional needs of individuals across the lifespan and will have completed hundreds of hours of supervised student clinic. Theres no one-size-fits-all approach in nutrition. What works for one person wont necessarily work for another. Find a practitioner who understands this and can help you navigate your way around nutrition and your health

15.01.2022 Overall Nutrition has moved. You can now find me at: Suite 2, Lower Ground Floor, 46 Edward Street, Summer Hill, NSW 2130 Im happy to be back seeing people face to face from Monday 6th July.... Video and telephone consultations also continue to be available. #overallnutrition #nutritionist #nutrition #evolving

14.01.2022 Ah carbohydrates...the much maligned macronutrient. When I discuss carbohydrates I am referring to complex carbohydrates from fruits, vegetables, legumes and wholegrains (rice, oats, quinoa, millet, wheat, buckwheat, barley, spelt etc). Complex carbohydrates: are a fabulous source of fibre that can help keep your gut healthy and keep you satiated; and, are a great source of slow release energy that can help with weight management and blood sugar stabilisation. Consuming carbo...hydrates with protein helps with the uptake of protein and supports muscle building and repair. Wholegrains are a solid source of a number of nutrients: fibre, B group vitamins, amino acids (including tryptophan, the precursor to the mood stabilising neurotransmitter serotonin), anf trace mineral like iron, zinc, magnesium. Limit consumption of simple carbohydrates like sugar, white bread, biscuits, cakes, lollies, soft drinks and pulp-free fruit juices. Remember that overeating any macronutrient can cause weight gain...not just carbs. Getting out and exercising as you can tolerate will help with utilising energy from carbs, and maintaining a healthy weight. #overallnutrition #nutritionist #nutrition #carbsarentevil #carbohydrates #energysource #justeatrealfood #movementmatters

14.01.2022 As promised ... heres the after shot of Tully - no longer donning covid hair. And typically his sister Poppy needed to get in on the action. #begonecovidhair

13.01.2022 Standing in solidarity with everyone in Victoria. Such a tough time for you all. Stay safe. Stay strong. Look after each other. ... #victoria #wereallinthistogether #staysafe #staystrong #covidsux

13.01.2022 Bioceuticals Vitamin D3 Forte drops recalled due to inconsistent dosing. 'The affected batch number is 002918 and it was manufactured in November 2019. No other batches are affected by this issue.' https://www.tga.gov.au//bioceuticals-vitamin-d3-drops-fort

13.01.2022 I've dusted off my old bike after many years. Needless to say my riding is still a little dusty too. The start of daylight saving and beautiful spring morning made it a great time for us ( @poppythepopstarsheltie ) to ride to the bay run, around and home again. #overallnutrition #nutritionist #nutrition #apparentlyicyclenow #differentmusclegroup #ohmysittingbones #ineedbikepants #proteinbreakfast #girlsgetyourmoveon #allmovementcounts

12.01.2022 Having a few days away from clinic and today did my first (not too difficult) trail run...surprised a couple of walkers along the way I always try to keep on top of my exercise on short breaks and holidays.... ...just so I can eat extra cheese

12.01.2022 Im a strong proponent of people who live alone cooking for themselves. I think cooking for one can seem overwhelming for some the people but it doesnt have to be hard, take long or secure a place on Masterchef. Found myself home alone for the weekend and after a big day in clinic wanted something quick and easy. I had about 3/4 cup leftover rice that I cooked up with olive oil, loads of veg, a little pineapple, ginger, chilli, garlic, soy sauce and a little stock ... and a...n egg. Tadaaa fried rice ... all done in about 10 minutes. Faster than a takeaway or home delivery. #overallnutrition #nutrition #nutritionist #friedrice #leftovers #stopfoodwaste #justeatrealfood #vegetarian #yum

12.01.2022 Great that Insight has helped to progress the discussion around menopause during womens health week. You can check it out on SBS on Demand. My friend Dr Nicola Gates was on the panel. She has a written a book on the subject - The Feel Good Guide to Menopause.

12.01.2022 So baking sourdough is the thing at the moment. Ive been trying to nail sourdough for about two years. Now I am really happy with pretty good and consistent results. It certainly hasnt happened overnight. I failed. A lot. Im not a baker by any means. I dont use bakers percentages and cant tell you what my hydration levels are. The truth be told I often struggle to wrap my head around the alchemy of this process. I thought for those of you who dont bake you might b...e keen to see the process in photo steps. PS Im going to post about carbohydrates later on in the week so stay tuned. #overallnutrition #nutrition #nutritionist #sourdough #homebaked #imnotarealbaker #ittastesgood #bread #carbsarentevil #yum

12.01.2022 Poo As a nutritionist I talk about poo. A lot. Poo is a good indicator of health (perhaps it doesn't tell us all the things suggested by the video ).... Check your poo for any change, especially blood or mucous, and chat to you GP about it. There are two Bristol Stool Charts in the comments - one for little kids and one for big kids. A type 3 or 4 is what we're aiming for. If you have kids, open up a discussion about poo. Keep a chart behind the bathroom door. Ditch the blue stuff in your loo. It stops you from checking out your poo and it's not awesome for the environment. If you're between 50 and 74 have received your free bowel cancer screening kit ... do the test. You just need to jiggle a little stick in your poo. Twice. https://youtu.be/jsVgi8hoFFc Thanks to @rachelarthurnutrition for sharing the video

12.01.2022 The 2020 Nobel Peace Prize has been awarded to the World Food Programme "for its efforts to combat hunger, for its contribution to bettering conditions for peace in conflict-affected areas and for acting as a driving force in efforts to prevent the use of hunger as a weapon of war and conflict." This is so good in so many ways https://www.nobelprize.org/prizes/peace/2020/press-release/

11.01.2022 OK OK I need you to trust me on this... it tastes waaayyy better than it looks. Cauliflower, parsley and chickpea soup A swig of olive oil... 1/2 red onion, diced 2 large cloves garlic, roughly chopped 1/2 head cauliflower, chopped 1 bunch parsley, roughly chopped 125g tin chickpeas 2 cups vegie stock 1/4 teaspoon paprika 1 tablespoon lemon juice Seasoning to taste Heat oil and sautee onion and garlic over medium heat until onion translucent. Chuck in the rest of the ingredients. Bring to the boil then reduce heat and simmer until cauliflower is tender. Whizz it up in a blender. Serve with a drizzle of olive oil and sprinkle of chilli flakes. #overallnutrition #nutritionist #nutrition #soup #eatmorevegetables #vegetarian #vegan #glutenfree #dairyfree

10.01.2022 When dinner is the result of food envy My dinner was my version of the brunch my friend devoured this morning. Kakiage - zucchini and corn fritters - served with salad, pickled vegetables and yuzu mayonnaise. It was a success!... Ever had a meal out and successfully copied it at home? #kakiage #copycatcooking #surprisedmyself #yum

10.01.2022 Ah Monday... (Shared from the Gottman Institute and image via @positiveenergyplus)

10.01.2022 Apparently we buy them but we don't eat them. Did you know that only 7% of Australian adults and 5% of Australian children eat their recommended serves of vegetables each day?... ... and this is an improvement of the 2011-12 stats where only 4% of adults and less than 1% of kids ate their recommended serves of veg! Check out this link for the recommended serves for adults: https://www.eatforhealth.gov.au//recommended-number-serves And this link for kids: https://www.eatforhealth.gov.au//recommended-number-serves Image foodwise.com.au

10.01.2022 "Did you know that the average adult who eats meat products only gets about 20 per cent of their iron intake from them? Save this easy chart to make sure you're getting iron from plenty of plant-based sources, too." Repost from Australian Healthy Food Guide

10.01.2022 Bone broth - a reasonable inclusion in a broad and varied diet but not quite the panacea it is made out to be. "Lots of trending foods out there, and with the cooler temperatures, bone broth is back on the radars! If you buy it, make sure to ask the company you are buying it from whether they've tested it for heavy metals" Repost from @Deanna Minich, PhD

09.01.2022 Spring has sprung Heres a list of springy fruits and vegies for you: Fruity bites: ... Apples: Lady Williams , avocados , banana , blueberries, cherries , grapefruit, lemons , loquats, mandarins: honey murcot , mangoes , melons , mulberries, oranges: blood & Valencia , papaw, papaya, passionfruit, pineapples , pomelo, strawberries , tangelos, youngberries (berries like me ) Vegie bites: Asian greens , beetroot, broccoli , cabbage, carrots , cauliflower, chillies , cucumber (theyre cool like me ), fennel, garlic , globe artichokes, kale, lettuce, mushrooms <- but dont eat them if they look like this one ), onions: green (shallots) & spring, peas, potatoes , silverbeet, spinach, sweetcorn , tomatoes , watercress, zucchini, zucchini flowers (delicious stuffed with ricotta, pinenuts and some gremolata) Remember to eat a wide variety of fruits and vegies every day to get a broader range of nutrients. Your body will thank you for it [Photo by Irina Iriser from Pexels]

08.01.2022 Was great to talk to a super engaged group today about how nutrition impacts the immune system. The zoom session was organised by Polio Australia for polio survivors. Its one of the fun things I get to do as a member of the Australasian Clinical Advisory Group. #overallnutrition #polio #polioaustralia #nutritionist #immunesystem

07.01.2022 Here's the latest Polio Oz News. There's a little light reading on osteoporosis in there, written by yours truly. https://www.polioaustralia.org.au/polio-oz-news-2021/ Osteoporosis is often considered to be a condition that only affects older women. The truth is that osteoporosis can affect anyone and the process of bone demineralisation can start at any age.... Image source: aihw.gov.au

07.01.2022 Today is RU OK? Day and World Suicide Prevention Day... and it is Women's Health Week and Body Image and Eating Disorders Awareness Week. So this is me. No filters. Hot and sweaty straight after a workout. Well before I became a nutritionist I lost half my body weight. It was only after losing the weight that I got brave enough to hit the gym and pound the pavement. So much lost time. I love moving. I'm not fast and I don't have a text book running style but running is my med...itation. Exercise can improve mood through the release of endorphins, improving the number of good bacteria in the gut that help build neurotransmitters like serotonin and improving vitamin D levels (if you exercise outdoors). Please don't think of movement or exercise as a punishment for how you think you look or for what you ate. It is self-care and a recognition of the amazing body you have, however abled it is. Your body will love you for it and it doesn't matter what you look like (besides everyone else is worrying about what they look like). Remember with exercise or movement, if you haven't done it for a while, to start low and slow and increase as tolerated. You totally rock! #overallnutrition #nutritionist #counsellor #nutrition #ruokday #suicideprevention #bodyimageawarenessweek #womenshealthweek #menexperienceeatingdisorderstoo #reachout #youareloved

06.01.2022 In these days of physical distancing if youre in need of a big warm hug then look no further than this soup. I often direct clients to this soup (not those avoiding FODMAPs foods) but havent made it for a while myself. I was reminded of it on Sunday when a friend sent me a photo of her luscious home grown kale. There are loads of onion and garlic in this soup- nutrient dense, antioxidant, antiinflamatory, heart healthy foods, that contain organo-sulfur compounds that may h...ave cancer fighting properties. Onions contain fibres that act as prebiotics to keep your gut healthy. Both onion and garlic have anti-microbial properties. The recipe is by Sarah Britton @mynewroots https://www.mynewroots.org//meatless-monday-with-martha-s/ A happy accident...I added a small amount of mixed spice when I meant to add chilli flakes...so it got both #overallnutrition #nutritionist #nutrition #huginabowl #onion #garlic #vegetarian #vegan #dairyfree #glutenfree #soup #eatmorevegetables #justeatrealfood #yum

06.01.2022 First day back on campus since March and my last day with these lovely people this trimester. Second photographic effort was better than the first This is why I am a nutritionist not a photographer. #overallnutrition #nutritionist #nutrition #counsellor #studentclinic @acnt_college ... @linda.maria.kahler See more

05.01.2022 I love my coffee! Often potential clients are concerned that nutritionists will take all the fun stuff away. Rest assured that working with me doesn't mean giving up everything yummy. Repost from @sweatpantsandcoffee ... #overallnutrition #nutritionist #nutrition #coffee #makeitagoodone

05.01.2022 Its not always about food. This is my boy Tully. He has covid hair ... stay tuned for an after shot on Sunday (it will be a before and after that you can trust ). He gave us a scare a few weeks back but is back to his old self again.... I love this old man #overallnutrition #nutritionist #nutrition #cockerspaniel #pooch

05.01.2022 Back on campus for trimester 2. Loving our Zen Den. I might just have to go onto campus on Thursdays for mediation

04.01.2022 Happy Saturday! A gentle reminder not to let weekend overeating disrupt your health and well-being goals...or make the rest of your week boring and restrictive.

04.01.2022 I'm baking another batch of granola (or toasted muesli... let's not split hairs). I love making my own because I can determine how much of each ingredient goes in (especially salt and sugar) and the quality of the ingredient (especially the oil). Each batch is different because it depends on what's in my fridge.... This one has oats, almonds cashews, pecans, walnuts, macadamias, peanuts, almonds,hazelnuts, sesame seeds, sunflower seeds, pepitas, poppy seeds, flaxseeds, shredded coconut, sultanas, dried figs, prunes, cinnamon powder, vanilla essence, coconut oil, maple syrup and a sprinkle of sea salt. All tossed together and baked until golden. Allow to cool completely before storing in an airtight container. This type of fiod is energy dense but filling so you don’t need a lot of it. Do you make your own granola? #overallnutrition #nutritionist #nutrition #muesli #granola #homebaked #justeatrealfood #trymakingyourown #prettygoodevenifisaysomyself #yum

04.01.2022 Another trail run Hats off to trail runners! That's harder work but way more fun Went out to see the wreck of the SS Merimbula. There's not much left.but I scrambled over the rocks to get there.... (Kudos to you Reeti @musafir_mum 53km trail run...woot woot!) #overallnutrition #nutritionist #nutrition #counsellor #girlsgetyourmoveon #trailrunning #irunbutimslow #andthatisok #currarong #southcoast #NSW #jervisbaynationalpark

04.01.2022 RU OK? 2020 has been a tough year and some people have been struggling more than others. Please check-in with friends, family, neighbours and colleagues today (and any time that you think someone might need some support). Dont forget to check-in with those people who always appear solid... they might need someone to sit with them too.... ...and check-in with yourself. How are you doing? A conversation can change and even save a life. If you need to speak with someone please reach out to someone you trust - a friend, your healthcare practitioner, a mate. Lifeline 13 11 14 Beyond Blue 1300 22 4636 Kids Helpline 1800 55 1800 Mens Line Australia 1300 78 99 78 Suicide Call Back Service 1300 659 467

03.01.2022 Kitchen hack #80 Dont burn dinner

02.01.2022 So happy for everyone in Victoria today Well done for staying the distance. Thank you for your hard work. It is appreciated Stay safe.

02.01.2022 Ok it's true. I occasionally eat take away. I don't do it often but I do. For me it's about the quality of the takeaway. I reckon if you're having takeaway you still deserve good food. A little trip to a local Turkish restaurant found this on my plate tonight: Zucchini fritter (mucver), falafel, red cabbage salad, parsley dip and chilli capsicum dip. I made a quick tossed salad to add more veg. It's ok to have takeaway. Make it good - you deserve it.. ... #overallnutrition #nutritionist #nutrition #eatwell

02.01.2022 Variation on a pumpkin soup theme 1 tablespoon olive oil 4 cups pumpkin, diced 1/4 head cauliflower, roughly chopped ... 1 large carrot, diced I medium brown onion, diced 2 cloves garlic, grated 1cm ginger, grated 1-2 birds eye chillies, chopped 1/2 teaspoon curry powder 1/4 teaspoon turmeric powder I litre vegetable stock Seasoning to taste Heat the oil in a large saucepan and the onion, carrot and pumpkin. Sautee until the onion is translucent and browns a little. Add the remaining ingredients and bring to the boil. Reduce to a simmer abd cook until the vegetables are tender. Whiz the soup in a blender. Serve with a dollop of yoghurt, a sprinkle of pepitas and a goodly cracking of black pepper. #overallnutrition #nutrition #nutritionist #soup #pumpkinsoup #eatmorevegetables #winterfood #yum

01.01.2022 OK OK I need you to trust me on this... it tastes waaayyy better than it looks. Cauliflower, parsley and chickpea soup A swig of olive oil... 1/2 red onion, diced 2 large cloves garlic, roughly chopped 1/2 head cauliflower, chopped 1 bunch parsley, roughly chopped 125g tin chickpeas 2 cups vegie stock 1/4 teaspoon paprika 1 tablespoon lemon juice Seasoning to taste Heat oil and sautee onion and garlic over medium heat until onion translucent. Chuck in the rest of the ingredients. Bring to the boil then reduce heat and simmer until cauliflower is tender. Whizz it up in a blender. Serve with a drizzle of olive oil and sprinkle of chilli flakes. #overallnutrition #nutritionist #nutrition #soup #eatmorevegetables #vegetarian #vegan #glutenfree #dairyfree

01.01.2022 30 May is World MS Day "Multiple sclerosis (MS) is a condition of the central nervous system, interfering with nerve impulses within the brain, spinal cord and optic nerves. It is characterised by sclerosis a Greek word meaning scars. These scars occur within the central nervous system and depending on where they develop, manifest into various symptoms. MS affects over 25,600 in Australia and more than two million diagnosed worldwide. Most people are diagnosed between the age...s of 20-40, but it can affect younger and older people too. Roughly three times as many women have MS as men. There is currently no known cure for MS however there are a number of treatment options available to help manage symptoms and slow progression of the disease." ~ msaustralia.org.au/what-ms

01.01.2022 Jackfruit take 2 Jackfruit and potato curry puffs - they were delicious