Resistance Nutrition in Brisbane, Queensland, Australia | Nutritionist

Resistance Nutrition

Locality: Brisbane, Queensland, Australia

Phone: +61 7 3172 2553

Address: 168B southpine road enoggera 4051 Brisbane, QLD, Australia

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• Medical and health
• Alternative & holistic health service
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25.01.2022 *** PEANUT BUTTER BANANA NICE CREAM *** What the heck is NICE CREAM??? Its basically ice-cream made from banana's or frozen fruit instead of dairy, Making them vegan friendly as well as lactose free. ... This recipe only has 4 ingredients, making it a super quick and easy dessert treat! Ingredients 2 large frozen bananas 1tbsp natural crunchy peanut butter 50-100mls Calcium fortified unsweetened Almond or Soy milk 50g mini cacao nibs + extra for garnish Method 1.Peel, slice and freeze 2 large over ripe bananas 30 minutes to 1 hour ahead of time placing the pieces in a container in the freezer. 2. Once slightly frozen, add to a food processor along with the peanut butter and milk. 3. Blend until smooth. (Add more milk if needed) 4. Add in cacao nibs and mix well with a spoon. 5. Scoop out of the food processor and transfer to two bowls. 6. Top with extra nibs Photo: Pinterest See more

24.01.2022 **PROTEIN RICH FOODS** Proteins are often described as the building blocks of the body. They are present in every cell in the body and are involved in building and maintaining muscles, bones, skin, cartilage and blood. I guess you could say they’re pretty important! . Meat, poultry and fish are often the first foods that come to mind when we think of protein, but there are also plenty of other options that are suitable for vegetarians ...and vegans! Try adding some of these protein-rich foods into your diet after a workout! . Adequate protein intake is particularly critical for those who are looking to build muscle. Studies also show that the timing of protein is also critical, whereby optimal muscle growth happens when protein consumption is evenly spread out throughout the day. This is because our muscles can only use a certain amount of protein at any given time! . If you’re wondering whether you’re meeting your protein requirements and/or how to improve your intake talk to an accredited practising dietitian ! See more

21.01.2022 ***STORE-BOUGHT VS HOMEMADE BANANA BREAD*** It’s no secret that store-bought foods typically contain a higher amount of energy, sugar and fats. In this case, the store-bought banana bread contains nearly 2x more energy and 7x more sugar than the homemade option! According to the World Health Organisation, one slice of this particular store-bought bread would exceed the maximum daily recommended added sugar intake for women (6 tsps/day), a...nd nearly reach it for men (9 tsps/day). The store-bought variety also has nearly 1.5x the amount of fat as the homemade one. It’s then clear to see why the energy content of the store-bought bread is nearly double. BUT this is not to say that we should be running for the hills instead of ever touching store-bought banana bread again! It is obviously much more convenient to buy it pre-made, and in some cases might just be damn tastierand that’s fair! However, it is something to be mindful of if, for example, you find yourself grabbing it everyday for an afternoon snack out of habit if weight loss is your goal. Stay tuned for the homemade recipe tomorrow! See more

20.01.2022 **PREBIOTICS VS PROBIOTICS** We often hear these terms being used interchangeably, but did you know they actually mean different things? . Prebiotics are the non-digestible part of foods that pass through the stomach and the small intestine undigested. Once prebiotics reach the large intestine they feed the good gut bacteria, which in turn increases their population. These bacteria are involved in a number of positive health outcomes, such... as immune function, and may decrease the symptoms of some diseases such as IBS and IBD. . Probiotics, on the other hand, are live good bacteria which are either created naturally in fermented foods, or packed into a probiotic supplement. Similarly to prebiotics, the idea behind probiotics is that consuming the bacteria itself can lead to increased populations of good bacteria in the gut. . Both prebiotics and probiotics are effective in increasing the amount of good bacteria in your gut. Which of these foods would you be keen on adding into your diet? See more

20.01.2022 *** PROTEIN PANCAKES *** Getting enough protein at breakfast can be challenging at the best of times. If you train in the morning you need to be maximising your gains by including protein in your recovery breakfast! What better way then to whip up some Protein Pancakes to hit your protein needs!... Ingredients: 2 large bananas 1/3 cup milk of choice 8 Egg whites 2 cups rolled oats 1 tsp baking powder 1 tsp Cinnamon 1 cup cottage cheese, reduced fat Toppings Fruit 1 tbsp crushed cashews 1 tbsp maple syrup (Serves 4) Method: 1. Add all the ingredients to a blender and blend until smooth. 2. Spray a frying pan over medium high heat with cooking spray. Add the batter and cook until bubbles begin to burst and edges firm up. Flip and cook for 2-3 minutes. Repeat until all pancakes are cooked. 3. Top with additional sliced banana or berries, drizzle with maple syrup and crushed nuts. Photo: Pinterest See more

20.01.2022 **LAMB & WHITE BEAN STEW** An easy and delicious dish to whip up whilst the weather is still cool at night. It wont be long until tasty and fresh salads will be back on the menu! This meal is packed with iron from both the lamb and spinach as well as soluble fibre from the legumes. It is a dish that will not only warm you up but will surely satisfy.... INGREDIENTS 600g Lamb shoulder 3 garlic cloves 1 bunch baby spinach 1 white onion, small 4 large sprigs Rosemary 2 x 400g cans White cannellini beans 2 tbsp lemon juice, freshly squeezed 1 tsp cracked black pepper 2 tsp rock salt 2 tbsp Extra-virgin Olive oil 1 lemon wedge and crusty bread 1/4 cup red wine (optional) METHOD 1. Heat pot over medium heat and add oil. Season lamb with salt and pepper both and then add to pot cook both sides until golden brown. Set aside. 2. Add onion and garlic and saute for 5 minutes until onion is translucent and garlic is fragrant. Pour in wine and cook for 1 minute, then adding 2 cups of water, pull off the rosemary leaves and add to pot. 3. Return lamb to pot and turn heat up to high and continue to cook until lamb falls apart. 4. Drain and rinse beans and add to the pot, turn the heat on low. Add the spinach and the lemon juice mixing everything together until well combined. 5. Season with cracked pepper and salt and serve along side lemon wedge, crusty bread and steamed broccoli and green beans. Photo: Pintrest See more

17.01.2022 ** HOISIN GLAZED TEMPEH** INGREDIENTS 600g tempeh, (e.g. Nutrisoy) 1/2 cup hoisin... 2 tbsp soy sauce 2 cloves garlic, minced 1 tsp grated ginger 1 tsp Chinese 5-spice powder 1 large bunch kale 1 tbsp toasted sesame oil 1/2-1 tsp salt, to taste 1 tbsp rice vinegar 2 tsp sesame seeds 1-2 carrots, julienned or thinly sliced 3-4 radishes, thinly sliced 1/4 head red cabbage, thinly sliced sesame seeds, for garnish coriander, optional of course! hot sauce, optional Cooked brown rice to complete meal METHOD 1. Cook brown rice according to package directions. 2. Preheat oven to 180 C & line a large baking tray with baking paper. 3. Cut the tempeh in half and then add to a small pot of boiling water. Steaming the tempeh to remove any bitterness. Let steam by covering for 10 minutes. 4. Remove and once cooled cut the tempeh into small triangles by cutting the tempeh in half widthwise (if you haven't already done so to steam), then take each half and cut into two thin slabs. Then cut those into four squares, then each square in half to make 8 triangles. 5. Whisk together the hoisin, soy sauce, garlic, ginger, Chinese spice to make the glaze in a large mixing bowl. 6. Toss the tempeh in the glaze, then spread the triangles in a single layer on the lined baking tray. Bake for 20 minutes in preheated oven. 7. Thoroughly wash the kale and tear the leaves off the stem, shred thinly with a knife and add them to a large bowl. Drizzle with the toasted sesame oil and 1/2 tsp of salt mix well until it has shrunk in size and turns a dark green. 9. Add the rice vinegar and about 2 tsp sesame seeds and toss together. Taste an add more salt if desired. 10. When the glazed tempeh and rice are finished cooking, plate up the bowls by adding them along with the kale and shredded salad to the bowl. Garnish with sesame seeds, coriander, hot sauce and extra dressing if desired. Enjoy! See more

17.01.2022 *** ZINC RICH FOODS *** Zinc is an essential mineral found naturally in a variety of foods as well as being fortified in some food products. As there is no storage system zinc needs to be consumed daily to meet requirements.... Zinc plays a very important role in the body specifically with cellular metabolism. What this means is zinc is responsible for enzyme activity, immune function, protein synthesis, wound healing, DNA synthesis and cell division as well as normal growth and development! The Recommended Dietary Intake for zinc: Adolescent Males 13mg/day Adolescent Females 7mg/day Adult Males 14mg/day Adult Females 7mg/day Taking into account that if you follow a vegetarian or vegan diet your requirements may be up to 50% greater due to low bioavailability of plant based zinc foods as well as natural inhibitors found in commonly consumed foods. Zinc is abundant however in meat, fish and poultry as well as found in cereal and dairy in moderate amounts. Zinc Enhancers: * Eating a meal rich in protein with foods rich in zinc * Reduce phytate through food processing such as soaking, fermenting, heating, sprouting and leavening foods Zinc Inhibitors: * High amounts of calcium * Iron supplementation * Phytates found in grains and legumes If you are vegetarian or vegan make sure you get your blood tests regularly to ensure you are getting enough of this essential and often forgotten mineral. See more

12.01.2022 **BANANA BREAD** Looking for a snack that is the perfect accompaniment for your afternoon tea or coffee? This banana bread is high in fibre and contains healthy fats, which will help keep you full and satisfied for longer! This recipe also works well with a drizzle of melted dark chocolate as a dessert! Ingredients:... 1/3 cup extra-virgin olive oil 1/4 cup maple syrup or honey 2 eggs 2 large ripe bananas (mashed) 1 3/4 cup wholemeal flour 1/4 cup milk of choice or water 1 tsp baking soda 1 tsp vanilla extract 1/2 tsp salt 1/2 tsp cinnamon 1. Preheat oven to 165C and line a loaf pan with baking paper 2. Beat the oil and honey together in a large bowl, then beat in eggs, bananas and milk. 3. Add vanilla, salt, cinnamon and baking soda, and whisk to blend. 4. Stir in flour until well combined 5. Pour the mixture into a loaf pan 6. Bake for around 55 minutes, or until an inserted toothpick in the centre comes out clean. 7. Let bread cool for 20-30 minutes before slicing Photo: Pinterest See more

11.01.2022 **HEALTHY FATS** Fats are an essential nutrient for our bodies. Our bodies rely on fats for energy, absorption of fat-soluble vitamins, and heart and brain health. However, not all fats are created equal! . Polyunsaturated and monounsaturated fats are known as good fats. They can help to lower your risk of heat disease, stroke, blood pressure, and decrease inflammation. These types of fats are also shown to protect your brain health and ...can aid in weight loss. . Since fats are an important part of our diets, it would be more beneficial to focus on eating more healthy fats and limiting unhealthy fats (such as saturated and trans), rather than adopting low-fat diets. . Try adding some of these throughout your day! See more

05.01.2022 **MEDITERRANEAN PASTA** You can’t go wrong with this simple yet flavoursome pasta for dinner. This recipe is also a fantastic and nutritious option to take to work or school the next day! Ingredients:... 170g wholemeal pasta of choice 2 cups cherry tomatoes, halved 4 cloves garlic, minced 1 can (400mL) artichokes, chopped 170g black olives, pitted and halved 1/4 cup lemon juice 1/2 tsp dried chilli flakes 3 tbsp extra-virgin olive oil 1 tbsp salt 1/4 cup parsley, chopped 1/4 cup parmesan, grated Black pepper, to taste 1. Bring a large pot of water to boil and add salt and pasta. Cook pasta until al dente, and drain 2. Heat olive oil in a large pan over medium high heat. Add tomatoes, garlic, pepper and chilli flakes and cook for 1-2 minutes 3. Add pasta into the pan and mix well. Add olives, artichokes and lemon juice. 4. Toss the pasta for 1-2 minutes until heated through. Add additional salt and pepper to taste. 5. Remove from heat and sprinkle with parmesan and parsley Photo: Pinterest See more

03.01.2022 **HOW TO INCREASE YOUR VEGGIE INTAKE** Did you know that in 2017-2018 only 7.5% of Australians over the age of 18 met the recommended daily guidelines for serves of vegetables? (~6 serves/day for men; 5 serves/day for women). That’s a huuuge proportion of our population who aren’t getting in enough veggies! . Veggies are critical to our diets and provide our bodies with important vitamins, minerals and fibre. Diets lacking in vegetab...les are linked with increased chronic disease risk (such as diabetes and heart disease), constipation, nutrient deficiencies and overweight/obesity. . This post provides some simple tips on getting more veggies into your diet. . My personal, time-saving favourite is steaming frozen veggies, which are just as nutritious as fresh! Which of these would help you the most in eating more veg? See more

02.01.2022 ** TOFU vs TEMPEH** Most of you would have heard of tofu, but what the heck is tempeh? Both have originated from soy beans however tempeh (tem-pay) has gone through various processing methods and is a fermented version of tofu in a nutshell. . .... Nutritionally speaking the dont differ too much.They are both excellent sources of plant protein and iron, whilst calcium set firm tofu is an essential source of calcium for those avoiding dairy. . . Both options can be enjoyed in a variety of ways you would eat animal protein. The trick is just knowing how to cook them! Tofu can be pan fried, baked or grilled and similarly tempeh can be be all of the above plus steamed to remove some of the bitterness. Once cooked you can add them to stir fries, curries, salads, sandwiches, pastas and pizzas - the list is endless. . . Have you tried tofu or tempeh? Stay tuned for a delicious recipe you can all try! See more