Plant-based in Brisbane, Queensland, Australia | Health & wellness website

Plant-based

Locality: Brisbane, Queensland, Australia

Phone: +61 1300 536 363

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25.01.2022 What we eat has a huge impact on our well-being and health, both in the short and long-term. It affects both our quality and quantity of life, our productivity and how we feel and look too. Poor nutrition can have a negative impact on both physical and mental health. Here are some quotes related to diet-related health issues in Australia: Poor diet is responsible for over 50% of premature deaths in Australia. (Australian Institute of Health & Welfare, 2012)... Unfortunately, diet-related chronic diseases are currently a major cause of death and disability among Australians The major causes of death, illness and disability in which diet and nutrition play an important role include coronary heart disease, stroke, hypertension, atherosclerosis, obesity, some forms of cancer, Type 2 diabetes, osteoporosis, dental caries, gall bladder disease, dementia and nutritional anaemias. (National Health & Medical Research Council, 2015) Here at PB Nutrition we want everyone to feel and be their healthy best and thrive... on plants! #vegan #plantbased #course #nutrition #vegannutrition #vegannutritioncourse #plantbasednutrition #vegandietitian #plantbaseddietitian #freecourse #healthyeating #AccreditedPractisingDietitian #healthyveganeating #veganeating #nutritionist #diet See more

24.01.2022 Science has proven the many health benefits of dietary fibre but are we getting enough and how much do we need? A 2019 review from the UK looked at dietary fibre and whether evidence supports the change to a higher fibre recommendation. The study found high intakes of fibre were linked to numerous health outcomes including reduced risk of type 2 diabetes and improved heart health. Increasing total fibre intake by 7g reduced the risk of heart disease by 9% and type 2 diabe...tes by 6%. The study also looked specifically at beta-glucans which is one form of soluble dietary fibre and found diets rich in beta-glucans reduced blood pressure and LDL or bad cholesterol. However, majority of the UK population consume significantly less than the recommended amount of fibre, and similar statistics can be seen here in Australia. The recommended intake of fibre is 25g/d for women and 30g/d for men. Watch this space for some simple ways to increase your fibre consumption. Evans, C. (2020). Dietary fibre and cardiovascular health: A review of current evidence and policy. Proceedings of the Nutrition Society, 79(1), 61-67. doi:10.1017/S0029665119000673 #plantbased #plantbaseddiet #plantbasedfood #vegannutrition #wfpb #wfpbdiet #plantbaseddietitian #fibre insolublefibre #solublefibre #betaglucans #hearthealth #type2diabetes See more

22.01.2022 After seeing thousands of clients seeking help with their diet and nutritional health, I have no doubt that the three aspects of people’s diet that most commonly need attention are: 1. Micronutrient intake There are 30 essential micronutrients and it is not uncommon for unplanned or poorly planned eating patterns to contain insufficient amounts. If we don’t get enough of one or more micronutrients, sooner or later a deficiency will develop, resulting in negative health c...onsequences. Later in this course we’ll outline the essential micronutrients most commonly overlooked or under-consumed and describe ways of ensuring an adequate intake. 2. Macronutrient intake The macronutrients (protein, fat and carbohydrate) are available from various sources and in various forms, and poor choices can contribute to poor health. Later in this course we’ll look at the pros and cons of getting protein and fats from animal vs plant sources and why some sources of fats and carbohydrates from plants are better than others. 3. Intake of colourful vegetables Green and other colourful vegetables are important sources of essential and beneficial nutrients yet few people (even many vegans) consume anywhere near enough of them. The recommended intake of vegetables in Australia is 5-6 serves per day for adults, yet the Australian Bureau of Statistics national Health Survey of 2017-18 revealed that only 7.5 % of adults met this recommendation, with the mean intake of vegetables amongst adults being less than is recommended for a two-year old! A survey I conducted of over 1500 women on a vegan diet in Australia (results soon to be published) found that even amongst vegans, only a third met this recommended intake of vegetables. This is concerning because arguably, people on a vegan or other plant-based diet should eat MORE vegetables than the amount recommended for the general population. The take home message is to pay attention to macronutrients, choose macronutrient sources based on potential health consequences and eat more colourful vegetables! See more

21.01.2022 Today’s recipe: Massaged Kale & Beetroot Salad 1 cup packed curly kale leaves (measured when raw and finely chopped) 1 cup roasted beetroot cup cooked quinoa... cup cooked brown lentils 1 shallot, green part only, finely chopped 2 tbsp nutritional yeast flakes 2 tbsp lemon juice Pinch iodised salt Place the finely chopped kale in a large bowl and sprinkle over the yeast flakes, salt and lemon juice. Use your hands to rub the lemon juice into the kale leaves, rubbing them for several minutes until all leaves have been thoroughly coated and massaged until softened. Add the rest of the ingredients and toss before serving. This salad is best made the night before to allow the kale time to soak up the lemon juice and achieve optimal flavour Gluten free option: use GF cous cous or another GF cooked grain. More recipes and a 30-day whole food plant-based meal plan eBook available on our website. #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating See more

20.01.2022 Meet Emily! Emily Fitzgerald is an Accredited Practising Dietitian with a Bachelor of Science in Nutrition and a Masters in Nutrition and Dietetics from the University of Wollongong. She also holds the following qualifications: Certificate III in Fitness The Low FODMAP Diet for IBS (Monash University) eCornell Centre for Nutrition Studies plant-based nutrition course Certificate in Food Allergy e-training for Dietitians (Australasian Society of Clinical Immunology and All...ergy) Certificate in Dietitian Essentials: The Treatment of Eating Disorders Course (Inside Out) Nutrition and Lifestyle in Pregnancy Course (Ludwig Maximillan University, Munich) Understanding Mental Distress Day Course, Sutherland and St George Mental Health Services Areas of special interest Gut health (including low FODMAP diet and management of IBS) Chronic disease management Having personally followed a plant-based diet for over a decade, Emily is passionate about empowering people to optimise their health through plant-based nutrition in an evidence-based fashion. Her main area of interest is in helping people transition to and maintain a plant-based diet for overall health and chronic disease management. Emily is also our in-house specialist in nutrition for better gut function and treatment of IBS. Outside of work Emily enjoys cooking, listening to podcasts, reading and bushwalking. Emily is available for consultation by appointment in Sydney - see our website for details and bookings. #nutritionexpert #plantbased #plantbaseddiet #plantbasedeating #plantbasedfood #nutrition #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating #sydneydietitian #vegandietitian See more

20.01.2022 Every. Single. One. These healthy issues are not always caused solely by diet, but diet can be the sole cause or a contributing factor in all of them. Here's the list again: coronary heart disease, stroke, constipation, high blood pressure, obesity, cancer (some forms), dental caries, Type 2 diabetes, infertility, depression, anxiety, gallstones, liver problems, gout, underactive thyroid, recurrent infections, hair loss, dry skin, intellectual impairment, paralysis, ...poor wound healing, dark circles under eyes, brittle nails, dry hair, impotence, sore tongue, cracks on corner of mouth, brittle nails, kidney problems, headaches, insomnia, poor memory, osteoporosis, eye twitches, acne, fatigue, nausea, diarrhoea, low IQ, blindness/vision problems, PMS, deafness/hearing problems, tinnitus, incontinence, oily skin, poor sense of smell, noise intolerance, muscle pain, stretch marks, dementia, tiredness/fatigue, sensitivity to cold, irregular menstruation, psychoses, bleeding gums, confusion, impaired reflexes, burning sensation in feet, swollen legs, loose teeth, fever, itchy red eyes, cracked lips, anaemia, atherosclerosis, bruising, painful joints, cracked heels, premature greying. #vegan #plantbased #course #nutrition #vegannutrition #vegannutritioncourse #plantbasednutrition #vegandietitian #plantbaseddietitian #freecourse #AccreditedPractisingDietitian #healthyveganeating #veganeating #nutritionist #health #diet #poordiet See more

17.01.2022 #vegan #plantbased #course #nutrition #vegannutrition #vegannutritioncourse #plantbasednutrition #vegandietitian #plantbaseddietitian #freecourse #AccreditedPractisingDietitian #healthyveganeating #veganeating #nutritionist #health #diet

17.01.2022 Today’s recipe: Fresh Lemony Tomato Pasta Salad! 1 cup cherry tomato halves 1 cup broccoli florets, blanched cup cooked wholemeal penne ... cup cooked brown lentils, rinsed and drained cup fresh basil leaves 2 tbsp fresh squeezed lemon juice, plus zest of lemon Iodised salt and cracked black pepper to taste Mix the cherry tomatoes, broccoli, cooked pasta, lentils and basil leaves together in a large bowl. Drizzle with lemon juice and sprinkle with zest then toss to combine. Season with iodised salt and pepper if desired. GF option: Replace pasta with whole grain GF pasta (e.g. brown rice spirals) or cup cooked GF grain e.g. quinoa, millet or brown rice. More recipes and a 30-day whole food plant-based meal plan eBook available on our website. #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating See more

16.01.2022 Look at the whopping 50 grams of fibre in this meal plan! It’s easy to get your daily recommended fibre intake when you eat whole plant foods. For people with small appetites and for growing children this could even be too much fibre. But for most healthy adults eating whole plant foods at every meal is the way to go. Come and see us if you’d like help planning healthy eating pattern. #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating #fibre insolublefibre #solublefibre #betaglucans #hearthealth #type2diabetes

15.01.2022 Today’s recipe: Purple Berry Smoothie Bowl! cup frozen banana slices cup frozen blueberries 1 cup fortified* soy milk... 2 tsp ground flaxseeds cup oats 2 brazil nuts, chopped A few extra blueberries *Choose a variety with added calcium and vitamin B12. Blend the frozen banana, blueberries, soy milk and flaxseeds in a high-powered blender until smooth. Pour into a bowl and top with oats, chopped brazil nuts and extra berries. Gluten-free option: replace oats with brown rice flakes or quinoa flakes. More recipes and a 30-day whole food plant-based meal plan eBook available on our website. #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating See more

13.01.2022 A few starting tips for a healthier gut! One of the best things you can do to keep your gut healthy is to eat a wide variety of whole plant foods! If you’re not used to this way of eating, we suggest you gradually introduce them into your daily diet. Choose wholegrains over refined grains, eat lots of fruit and vegetables and aim to include legumes in your daily diet. If you feel that some foods are causing you gut issues, we recommend booking in for a consultation with o...ur gut specialist, Accredited Practicing Dietitian Emily Fitzgerald to improve your gut health. #plantbased #plantbaseddiet #plantbasedeating #plantbasedfood #nutrition #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating #guthealth #healthygut #fibre #microbiome #gutspecialistdietitian #guthealing #gutbrainconnection #gutfriendly See more

12.01.2022 Green vegetables are full of nutrients and science has proven they offer numerous health benefits so let’s explore how and why. You’ve probably heard of carotenoids before, they are a class of ‘phytonutrients’ found in the cells of plants. One carotenoid called ‘lutein’ is found in dark green leafy vegetables and has been linked to eye health, brain development and cognitive performance. A 2019 study looked at the role lutein plays in the eye and brain throughout the life...span (1). The study found introducing foods high in lutein into the diet improved eye health and cognitive function. It appears lutein may lower the risk of eye diseases and cognitive decline later in life. While more research is needed in order to make a clear recommendation, authors suggested intakes of ~6mg/day have been shown to be protective. The study compared the lutein content of different foods and spinach and kale were the richest sources. Just one cup of spinach will provide 29.8mg of lutein and kale 25.6mg. Squash contains 4mg, peas around 3.8mg and pumpkin around 2.5mg of lutein per cup. Grandma was right, eat your greens! Stringham, J., Johnson, E., & Hammond, R. (2019). Lutein across the Lifespan: From Childhood Cognitive Performance to the Aging Eye and Brain . Current Developments in Nutrition., https://doi.org/10.1093/cdn/nzz066 #plantbased #plantbaseddiet #plantbasedeating #plantbasedfood #nutrition #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating #greenvegetables #lutein #carotenoids #spinach #kale #eyehealth #cognition #brain health See more

11.01.2022 How many different green vegetables could you eat in a day? #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating #greenvegetables #healthyeatingtips #nutrientdensemeals

10.01.2022 Look at the difference in fibre content between the less process whole plant foods and the more processed ones! Refining grains (by removing the outer bran layer) and turning an apple into juice removes about two thirds of the fibre. In other words, the less processed versions of plant foods contain about three times as much fibre as their processed counterparts. That’s why it’s possible to eat only plant foods and STILL not meet the recommended fibre intake for good healt...h. So while virtually any plant food will have more fibre than animal-derived foods (which contain absolutely NO fibre), focussing on whole plant foods rather than refined ones will make it easy for you to meet your fibre target for the day. #plantbased #plantbaseddiet #plantbasedfood #vegannutrition #wfpb #wfpbdiet #plantbaseddietitian #fibre #highfibrediet #fibrefor health#eatmorefibre See more

04.01.2022 A few simple ways to increase your green veg intake! Use large leafy greens as a wrap, bowl or taco shell Add some extra flavour by garnishing your meal with herbs Put a bed of spinach leaves at the base of your meal... Chop green veg into sticks and enjoy with hommus or your favourite dip Cook peas along with your pasta in the pot and enjoy as part of your meal Grate zucchini or blend broccoli and stir into your favourite meal #plantbased #plantbaseddiet #plantbasedfood #vegannutrition #wfpb #wfpbdiet #plantbaseddietitian #greenvegetables #healthyeatingtips #nutrientdensemeals See more

03.01.2022 Did you know that a plant-based diet may be helpful in managing type 2 diabetes? (Type 2 diabetes is the type that tends to occur later in life, especially in people who are overweight or carry weight around their middle). A 2016 review of research looked at the use of plant-based diets for diabetes management (1). The study found that individuals following plant-based diets had a lower chance of developing type 2 diabetes. It also supported the use of plant-based diets i...n managing diabetes and suggested a plant-based diet was as effective, if not more effective in improving body weight, heart disease risk and insulin sensitivity. Sometimes people with diabetes who adopt a plant-based diet are able to reduce or even sometimes eliminate the need for medication (But always check with your doctor before adjusting any medication). 1. Rinaldi, S., Campbell, E. E., Fournier, J., O'Connor, C., & Madill, J. (2016). A Comprehensive Review of the Literature Supporting Recommendations From the Canadian Diabetes Association for the Use of a Plant-Based Diet for Management of Type 2 Diabetes. Canadian journal of diabetes, 40(5), 471477. https://doi.org/10.1016/j.jcjd.2016.02.011 #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating #diabetesmanagement #diabetestype2 #plantbaseddiabetes #bloodglucosecontrol #healthyweight See more

02.01.2022 Did you know that a plant-based diet can improve our gut health? Approximately 100 trillion microorganisms live in our gut. It isn’t just bacteria, it’s a community and together they are known as the microbiota. Its been found having lots of different types of these and a balance between the good and bad microorganisms can improve our gut health. A 2019 review of research compared the gut microbiota of individuals following vegetarian and vegan diets with those on a...n omnivorous diet (1) . Individuals who were vegetarian and vegan were found to have more diverse and stable microbial systems, in other words, a better balance between the good and bad microorganisms. Processed foods are easily absorbed meaning they only make it as far as the small intestine depriving the colon of important nutrients. Plant-based foods close to their natural form contain components that take longer to break down and absorb meaning they do make that all important journey to the colon and enriching the gut microbiota along the way. A healthy and diverse microbiota has been shown to positively influence weight and overall health, so this might explain in part why people eating diets rich in whole plant foods tend to be healthier. Tomova Aleksandra, B. I. (2019). The Effects of Vegetarian and Vegan Diets on Gut Microbiota. Frontiers in Nutrition, 6(1), 47 https://doi.org/10.3389/fnut.2019.00047 #plantbased #plantbaseddiet #plantbasedeating #plantbasedfood #nutrition #vegannutrition #wholefood #wholefoodeating #wholefoodplantbased #wfpb #wfpbdiet #plantbasednutritionist #plantbaseddietitian #nutritionist #dietitian #wellness #healthyeating #guthealth #microbiome #guthealthmatters #guthealing #gutfriendly #gutmicrobiome See more