Plant Nutrition & Wellness in Hamilton, Queensland, Australia | Alternative & holistic health service

Plant Nutrition & Wellness

Locality: Hamilton, Queensland, Australia

Phone: +61 7 3040 6911

Address: 576 Kingsford Smith Drive 4007 Hamilton, QLD, Australia

Website: http://www.plantnutritionwellness.com

Likes: 4698

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• Medical and health
• Alternative & holistic health service
• Nutritionist

24.01.2022 Have you tried TVP TVP also known as textured vegetable protein is probably one of the most under-rated plant based protein sources! To be honest, I only had it for the first time last year and I’ve been vegan for 8 years ... Here are some of the reasons why it’s great: It’s an easy ingredient to use in combination with mince meat in a Spaghetti Bolognese if you’re trying to reduce your meat intake. The texture and consistency is quite similar to mince so you may not even notice the difference! It’s great to use for new vegans instead of mince meat use it in any of the dishes listed in the photo! It’s quick to use! TVP comes dehydrated so all you do is add hot water to it, leave for 5 minutes and it’s ready to use in any of those dishes! It’s super cheap! A 200g bag will last use at least 4 meals and at $3 a bag (from Woolworths) that’s 0.75c per portion of TVP. It would be difficult to find animal protein or even tofu that cheap! It’s very high in protein. 100g of TVP contains 54g of protein making it one of the highest sources of plant based protein. For comparison, tofu is about 12-20g per 100g and beans are about 5-7g per 100g It’s very high in iron! Which is important for everyone but especially those on a plant based diet who have slightly higher needs! So what about the processing? Yes TVP is definitely a more processed product than tofu, tempeh or edamame beans. I wouldn’t have it every single day because of this as dietary variety is key! How do you like to use TVP? Let me know in the comments below

23.01.2022 Hey there, I’m Kiah I thought I should finally introduce myself! I don’t think I ever have on this account! I am a dietitian passionate about plant-based and vegan diets! I’ve been vegan myself for 8 years I help people improve their energy levels, reduce their gut symptoms and thrive on a plant-based diet ... Some fun facts about me: 1.I live in Brisbane, Australia and work at two clinics in Hamilton & North Lakes. Buuuut, with the power of the internet, I get to see people all around the world - from as close as New Zealand to Germany! 2. I started @plantnutritionwellness 3 years ago with a goal of providing a place for people following a plant-based/vegan/vegetarian diet to be heard, listened to and provided evidenced-based nutrition advice (and not just told they should eat meat, a story I hear sadly way too often ). We’ve now grown to a team of four dietitians who I’m so proud to work with every day! 3. I’ve grown up in Brisbane most of my life but I was actually born in Singapore and I’m South African 4. My favourite part of being a dietitian is hearing how much my clients have changed and improved since working with me! Whether that be reducing their bloating and being confident to go out in a dress or not being afraid to eat bread and challenging their thoughts - it all makes me feel so proud 5. My all time favourite food is rice paper rolls and I would happily eat it for breakfast, lunch and dinner (and have done so all in the same day before ) What about you! Tell me one fact about you! Whether it’s your favourite food, best way to spend your weekend or favourite place to travel! Let me know in the comments below

20.01.2022 PLANT BASED SWAPS One of the best ways to move to a plant-based diet is to start to make some of your favourite traditional meals into a plant based option. Here’s a few of my top suggestions... Spaghetti bolognaise lentil bolognaise Chicken curry chickpea curry Beef stirfry tofu stirfry Beef stroganoff mushroom stroganoff Shepherds pie Shepherds pie made on lentils or TVP Have you recreated a meat-based meal into a plants-based before? What are your favourite dishes? Let me know in the comments below

20.01.2022 When did you start noticing your body? Because I can assure you right now Skyla DOES NOT CARE about the fact that her stomach sticks out, her thighs touch, she’s got chubby cheeks or a double chin. But reality is, will she always not care? Probably not. ... As we go through life, a lot of things start to influence our body image, both positively and negatively. Things like being bullied as a child for your weight, parents making comments about their bodies being fat or jumping on the scales a lot (kids watch everything), girls at school looking in magazines or comparing portion sizes of lunches, social media - which is only getting worse - I literally came across a what I eat in a day on a 700 calorie weight loss diet posted by a 15 year old the other day The fact is, there is no one reason we develop our body image. There are hundreds of reasons and we can’t control them. As a new mom and also working in the eating disorder space I’m super conscious of everything that can contribute to disordered eating and poor body image. I want to try and spread the message of self acceptance and self love to us as adults (assuming most of you who follow me are adults) so we can pass this down to our kids or even just others around us! So here’s a few tips to help improve your body image don’t follow people on social media just because they have a good body as best as you can, try not to diet. when you fail your diet (as majority of people do) you feel like a failure. But it’s really not your fault! The diet set you up to fail to begin with wear clothes that make you feel GREAT chuck out clothes that don’t fit you anymore. you don’t need to keep those shorts from 5 years ago because they might fit you again, they’re just making you feel shit. question what you see in the media - everything is photo shopped eat foods that make you feel good, it may be a salad wrap some days or chocolate on other days - all are okay So have a think about what help shaped your body image both positively and negatively and if you’re comfortable - share it in the comments below

20.01.2022 VEGAN SOURCES OF VITAMIN B12 I was going through my Instagram last night and I realised I literally have barely any posts of vitamin b12. This is amazing because as a vegan I would argue it’s probably the most important nutrient! Do you have any questions about b12 - leave them in the comments below? (but legally I can’t give any 1:1 advice or supplement recommendations) ... Some things to know: It’s one of the 13 essential vitamins in the body It’s naturally found in animal products - so vegans have limited food sources. It is found in vegan food - but only ones where it has been added into! (Fortified) It’s important for proper blood and brain function and deficiency can lead to irreversible nerve damage Absorption is influenced by age and gastric acidity the older we get; the worse our absorption is Absorption is also dependant on how much you have - doses about 500mcg have absorption of 1% or less #vegandiets #vegannutrition #vitaminb12 #plantbaseddietitian

18.01.2022 SAVE THIS POST VEGAN MUESLI BAR RECIPE When I first started breastfeeding and was recovering post c-section I was absolutely starving and in need of some energy rich snacks. After spending way too much money on cliff bars, I decided to try make some muesli bars myself Makes 8 bars... Ingredients: 1.5 cup pitted dates 1/4 cup maple syrup 1/3 cup peanut butter 1.5 cup Woolworths Cacao & Almond Mix(you could also use your own mix of nuts/dried fruit/coconut) 1.5 cup rolled oats Method 1. Process dates in the food processor until they resemble a ball/dough consistency 2. In a large bowl, add together dates, cacao almond mix and oats 3. In the microwave (or a pan) mix together and heat up maple syrup and peanut butter. Pour over oat mixture until well coated. 4. Transfer mixture to a small pan/tray lined with baking paper. Press down until flattened - I used a rolling pin! 5. Place in the freezer overnight. 6. To serve, cut into 8 even bars. Keep fresh by storing In the freezer (I find this also helps them stick together the best! What is your favourite homemade snack? Let me know in the comments below

14.01.2022 Feeling tired, fatigued or lacking in energy? These are all symptoms of iron deficiency! Iron deficiency is very common in women and those following a plant-based diet ... There are many reasons for iron deficiency. Some of these include: Heavy menstrual bleeding (as iron is lost through the blood) High Levels of exercise (this increase iron requirements) Absorption issues - such as coeliac disease or inflammatory bowel disease Poor intake - haem iron (from animals) is better absorbed than non haem iron (from plants and eggs), meaning that on a plant based diet we often have to eat a lot more iron rich foods To meet your iron requirements - start by following these four steps! 1 Have iron rich protein sources at lunch and dinner - chickpeas, lentils, kidney beans, tofu and tempeh. 2 Have iron rich snacks - cashews, veggie sticks and hummus and edamame. 3 Add fruit to your meal to boost your iron absorption 4 Keep tea/coffee away from your meals as this inhibits iron absorption If you’re struggling with iron issues or want to make sure that your meeting all your nutrient requirements on a vegan diet - book in a consult with a vegan dietitian! Link in bio Have you struggled with iron deficiency in the past? Share your experience in the comments below

12.01.2022 Did you know that vegans may have lower blood levels of Selenium? what is it selenium is an important micronutrient or mineral involved in reproduction, creating DNA and ensuring the thyroid hormones (our metabolism!) is functioning correctly!... where do I find it selenium is found in animal foods and small amounts in plant foods depending where it is grown! The top foods that contain selenium for vegans include Brazil nuts, couscous, whole wheat pasta, sunflower seed butter, chia seeds and sunflower seeds. how much do I need the RDI for adult men is 70 mcg per day and 60 mcg per day for women! how can I make sure I can get enough speak to a plant-based dietitian! We can help to identify if your diet is missing any important macro and micronutrients to ensure you thrive on a plant based diet One of the easiest ways is to incorporate some of these selenium rich foods into your diet - especially Brazil nuts!!

09.01.2022 What the inside goss on plant-based nutrition? Come join our new facebook group - Ask a Plant-Based Dietitian https://www.facebook.com/groups/plantnw/

07.01.2022 What will happen if you just eat fake meat products like gardein, veggie delights or garden, ALL THE TIME SWIPE RIGHT FOR MORE When we think about swapping to a plant based diets, I alway say swap it don’t stop it if you’re taking meat out of your diet, you need to swap it for nutritionally similar alternatives (plant proteins).... Whole food protein sources are always my first choice - like tofu, legumes, nuts and seeds. They contain essential nutrients iron, protein and zinc! But sometimes you might be just really craving a chicken burger, and want to find a vegan alternative. So what’s the best to choose? Many fake meat products don’t contain the important nutrients iron, protein and zinc. Meaning that if you eat these a lot, you may risk becoming deficient! Leaving you tired, lethargic and not being able to concentrate! To make the best choice when choosing a vegan meat alternative I recommend looking at the back of the packet and choosing fake meat products with added iron, zinc and (bonus points) vitamin b12! Top product at the moment would be the veggie delight range, but there are new ones coming out daily! What’s your favourite fake meat product? Let me know in the comments below @ Cairns, Queensland

06.01.2022 Eating plant based and feeling hungry? This is one of the most common things I hear from new vegans and it's not that suprising. If you've cut out a lot of foods from your diet, and not eating enough - of course you will be hungry! But also, if you're not eating a balanced meal and just eating a plate full of vegetables - of course you will be hungry! My top tips for staying full: ... 1Make sure you're eating ENOUGH! If you previously ate quite a lot of animals and have just cut out all those foods, chances are you might not be eating enough! 2Eat regularly! It can sometimes be overwhelming going plant-based because what do you eat?!? Try planning your meals in advance to relieve some of the stress and aim for 3 meals and 2-3 snacks per day! 3 Pack up the protein - protein is one of the most satiating macronutrients! Bulk up your meal with plant based proteins - tofu, tempeh, chickpeas, lentils, kidney beans, black beans or TVP. 4 Add some healthy fats - fats have a slow absorption and keep you fuller for longer. Add foods such as avocado, walnuts, cashews, hemp seeds, sunflower seeds or almonds. 5 Use low GI foods - these also are absorbed slower in the body. Choose quinoa, wholegrain breast, black rice, basmati rice or buckwheat! 6 Bulk up the vegetables - use a combination of fibre rich salad and cooked vegetables to help with fullness - spinach, lettuce, tomato, cucumber, pumpkin, broccoli, green beans, asparagus! Were you hungry when you first went plant based? What helped you? Let me know in the comments below

06.01.2022 Have you ever found yourself body checking? I definitely have. For many years I suffered from disordered eating habits and a terrible body image. The not so fun friend that comes along with this was body checking it affected my relarionships, worsened my anxiety and killed my self esteem. I would spend a lot of time in front of the mirror (or literally just where ever I was) checking my body do my thighs touch, taking 76382 photos... the list goes on ... I’m proud to say that I no longer have these thoughts all the time and don’t engage with body checking but it definitely wasn’t an overnight process. Overcoming disordered eating and building a healthy body image is the second biggest thing im passionate about working with clients in. But also, since having Skyla, one of my biggest fears is for her to suffer with these in the future. If you find yourself body checking here are a few tips that may help: 1 Recognise what habits you have (check the list for some on this post) - it’s difficult to change habits that we don’t recognise we have. 2 Notice what makes you want to body check do certain situations or environments make you want to body check? 3 Be mindful of who you follow on social media as some accounts can increase our anxiety around our body image when I was younger I used to follow so many people on Instagram just because they had body goals when this is covering your entire Instagram news feed it makes looking at these images make us think that everyone looks this way, why don’t I? follow accounts that make you feel positive about your body image. 4 Consider talking to someone about it. It can be difficult to struggle with these thoughts every day and not have anyone to talk to. There are a lot of services out there these days dietitians, doctors, psychologist as well as the butterfly foundation and lifeline. Inspiration from @breakingbingeating @ Auckland, New Zealand