Sara Dunstan BHSc, Clinical Nutritionist in Brisbane, Queensland, Australia | Health & wellness website

Sara Dunstan BHSc, Clinical Nutritionist

Locality: Brisbane, Queensland, Australia

Phone: +61 7 3142 4794

Address: 27C/27 South Pine Road 4500 Brisbane, QLD, Australia

Website: http://www.utilefunctionalhealth.com

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25.01.2022 Processed or 'junk' food is food that has been chemically or mechanically altered by the addition of preservatives, additives, colours, fats, sugars, salt, or other chemical or heat treatments that changes it extensively from its natural state. Here’s examples if you’re unsure of exactly what they are: - White wheat flour products ie, breads, pastries, cookies, cereals - Refined sugars ie. high fructose corn syrup, dextrose, sucrose - Margarine and other hydrogenated veget...able fats - Artificial sweeteners, colours, food additives (things with numbers) - Canned, boxed & packaged foods - Take-away food - Processed meat products ie. sausages, bacon, ham & salami - Packaged cakes, chips, snack foods, sauces, crackers, chocolate, lollies. I know I don’t need to tell you the long term effects of high consumption of these products insulin resistance & diabetes, weight gain & obesity, cancer, gastrointestinal problems, etc it’s common knowledge these foods are bad for our health. What’s really interesting though is the effect processed foods have on our brain and why we just can’t seem to get enough. The fact is they activate the same areas in the brain as drugs of abuse like cocaine. Studies have examined the association between eating certain foods and a neurotransmitter called dopamine, which motivates us to eat and engage in rewarding behaviours. Research has identified that individuals who are obese had fewer dopamine receptors than normal weight individuals, and this is similar to those who are addicted to cocaine. In a recent animal study, rats that were fed a diet of junk food became obese after a few months and had significantly lower dopamine levels compared to the control group. Processed food consumption causes a decrease in dopamine receptors, meaning a build-up of tolerance and a need for more to stimulate a reward. Therefore, these foods alter brain chemistry, cause overeating and promote obesity. No wonder you can’t stop at just one or two Pringles! I’m not saying you should never eat these products and lecture you about only ‘eating clean and green’, just be aware of what they are, the effects they have both short & long term and see them as a sometimes food.

24.01.2022 It's all about your poop! Find out what yours says about the state of your health and what is needed to ensure healthy bowel movements.

24.01.2022 I BEETS Such a versatile vegetable, deliciously sweet & jam-packed full of health benefits: Betaine fights inflammation, protects against oxidative stress & numerous chronic diseases... Phytochemicals that give beets their vibrant colour ward off cancer Betalin pigments support the liver's Phase 2 detoxification process Fibre prevents constipation & promotes regularity for optimal digestive health Alpha-lipoic acid lowers blood glucose levels, increases insulin sensitivity & prevents oxidative stress in those with diabetes Choline aids in sleep promotion, learning, memory, transmission of nerve impulses & muscle movement Nitrates boost stamina, lower blood pressure & improves athletic performance High in immune-boosting vitamin C, fibre, iron, folate & essential minerals like manganese, potassium, magnesium, copper & zinc. Beets can be eaten raw ie. juiced or grated into salads, roasted, pickled, boiled or steamed. Beetroot dip is one of my favs or roasted with feta cheese, pine nuts and drizzled balsamic vinegar on top is to die for And don't throw out the green leafy tops - they contain a higher nutritional profile than the beet itself! Did you know they contain more iron than spinach? - Juice them, or sautée with other leafy greens #healthy #foodismedicine #nutritionist #nutrition #plantbased #plantbaseddiet #brisbanenutritionist #nutritionalmedicine #wholefoods #eatplants #beets #beetroot #eatwell #eat #eatright #healthyeats #healthyfood #digestivehealth #guthealth #hearthealth #inflammation #immunesystem #immunesupport #leafygreens #diabetes #foodporn #showmehowyouhealthy #nourish #wholesome #healthydiet

24.01.2022 Bone broth. I know...sounds gross, but hear me out before you make up your mind. This isn't another fad, it's a nutritious stock that's one hell of a therapeutic elixir! Made from simmering animal bones and vegetables in an acid such as apple cider vinegar, it can be enjoyed on its own or added to soups, sauces and stews. The bones, marrow and connective tissue yield a hefty amount of minerals, amino acids and essential fatty acids which effectively 'heal and seal' the gu...t thereby strengthening the immune system, promotes a healthy inflammation response, provides brain and nervous system support and has a profound impact on the joints, bones, skin, nails and hair. Here's a few of the ins and outs: Contains minerals in forms that your body can easily absorb such as calcium, magnesium, phosphorus, silicon and sulfur. Think strong bones and teeth, healthy hair, nails and joints. Chondroitin sulfate and glucosamine reduce inflammation, arthritis and joint pain. A powerful detoxification agent, bone broth helps the digestive system expel waste and promotes the liver’s ability to remove toxins, helps maintain tissue integrity, and improves the body’s use of antioxidants. When you add garlic and onion you are supplying the body with sulfur and boosting your glutathione levels which aids in the elimination of heavy metals and reduces oxidative stress. It's high in collagen which helps form elastin and other compounds within the skin that are responsible for maintaining a youthful tone, texture and appearance. Less wrinkles? Yes please! Gelatin and collagen heals and restores the integrity of the gut lining and vastly improves digestive function. This leads to reduced susceptibility to food sensitivities, a stronger immune system and maximises absorption of nutrients. It's healing properties are great for those who suffer from leaky gut, IBS, ulcerative colitis and Crohn's disease. Glycine and proline promotes wound healing, supports digestion & reduces inflammatory activity within the body, meaning its perfect for those with autoimmune conditions and those with chronic inflammatory conditions such as asthma, eczema, allergies, hayfever. Sounds too good to be true doesnt it? Who would like a recipe? #healthy #nourishyourbody #nutritionmatters #nutrition #nutritionist #wellness #healyourgut #nourish #innerglow #immunebooster #beauty #greatskin

24.01.2022 When I was growing up, my mum used to serve us plain meat and vegetables for dinner. Usually it was steamed peas, carrots, broccoli and cauliflower with a piece of steak or lamb chops. Ugh. Yawn. Honestly, I hated it. (No offense Mum, I still think you’re awesome). The truth is eating vegetables doesn’t have to be mundane, tasteless and boring. They add colour, vibrancy and delicious flavours to your meals and provide your body with the nutrients it needs to feel and... function at its best. The added fibre will also prevent constipation and ensure your gut flora is booming. If you find them boring and you’re struggling to find ways to incorporate more into your daily routine, here’s my 10 tips to make it easier and way more enticing: 1. Smoothies: Love your morning smoothie? Add a handful of spinach, avocado, cucumber or herbs such as mint or basil. 2. Eat the rainbow: A wide variety of colours on your plate makes it visually more appealing and will boost your antioxidant intake to ward off sickness and improve vitality. 3. Dip it: Cut up a range of vegetables such as carrots, capsicums, celery, cucumber, cherry tomatoes and dunk them into your favourite dips. Hummus, beetroot, eggplant and sweet potato dips are among my favourites and make for an excellent snack idea in the afternoon when you’re feeling peckish. 4. Spread it: Use avocado instead of your usual spread. 5. Chip it: Cut up sweet potato and carrots to look like hot chips. Roast them in the oven with sea salt and lashings of olive oil. 6. Be adventurous: if you’re sick of the same vegetables, visit your local farmers markets for inspiration or scan some healthy recipe websites for dishes that are vibrant and appealing. 7. Go for frozen: yes, frozen vegetables are just as good, if not better, than fresh. They are snap frozen after being picked and retain much of their nutritional value. Throw frozen peas, corn, carrots, spinach etc into your soups and casseroles. 8. Add vegetables to your omelette and fresh herbs to your meals. If you’re lazy, buy the slaw packets from your supermarket and put it in your lunchtime wraps. Try quiche recipes using different vegetables each time. Here’s my favourite: roasting different coloured vegetables with loads of garlic and serve with fresh avocado, fetta cheese and macadamia oil. Delish! 9. Hide them: try grated carrot and zucchini mixed into your pasta sauce, meatballs or bolognaise. 10. Fritter time: Fritters are super easy and great for using up leftovers. They are a real crowd-pleaser too. I’ll post a recipe very soon to help get you started. Watch this space.

24.01.2022 Quinoa with roasted vegetables, bone broth, seaweed and seeds So delicious and super nutritious Roast sweet potato, pumpkin & carrot in the oven. Steam broccoli, cauliflower & peas on the stove. Drain and rinse a can of chickpeas. Cook rinsed red quinoa according to packet instructions. When everything is done toss together in a large bowl. Add - torn seaweed sheets, 2 tsp bone broth concentrate (I used @meadowmarrowbonebroth ), pumpkin and sunflower seeds, 1 tbsp ...nutritional yeast, a handful of parsley, cracked pepper to taste and a drizzle of olive oil. You're done! This one ticks all the right nutritional boxes and really does taste so fantastic. Give it a try! . . #eatright #nutritionist #nutrition #eatmoreplants #wholefoods #bonebroth #bonebrothheals #eatyourgreens #eatmoreveggies #plantbased #plantbaseddiet #quinoa #seaweed #antioxidants #easydinner #brisbanenutritionist #holistichealth #holisticnutrition #digestivehealth #fibre #balanceddiet #health #healthy #healthyeats #nourish

24.01.2022 I'm always dismayed at the amount of soft drink I see in shopping trolleys at the supermarket. With all the information reported on the dangers of excess sugars, why is the message still not being heard? Laden with sugars and/or artificial sweeteners, they stress the liver, increase bad cholesterol and triglycerides, contribute to leptin resistance and weight gain, insulin resistance and metabolic syndrome, cause sleep disturbances, and creates an addictive sugar response in... the brain that encourages you to drink and eat more. Soft drink adds nothing to the diet except excessive amounts of sugar, unnecessary calories and artificial crap your body does not need. Not convinced yet? This recent study revealed that adults who reported drinking at least two 200ml servings of soft drinks a day - whether they contained sugar or artificial sweetener - were twice as likely to develop a subtype of type 1 diabetes and 2.4 times more likely to develop type 2 diabetes, compared with those who consumed fewer than two per day. And, these risks increased the more people drank. These results with only 400mls per day? That's about the size of one can or one small bottle of Coca Cola! How much soft drink do you and your family consume? Is it time to reassess what you put in your trolley?

24.01.2022 Reduced cellular energy production can result in excess fatigue Long-term stress, sleep deprivation, pharmaceutical drugs, poor gut health and a bad diet are the key drivers. Does this sound like you? Nourishing your adrenal glands & thyroid with targeted nutrients & a holistic approach to your health is what's needed to improve your energy levels. Contact me so we can work together to get you back to feeling fabulous #holisticnutrition #holistichealth #loveyourbody #energy #thyroid #adrenals #stress #nutrition #guthealth #tired #fatigue #healthylifestyle #healthyliving #feelbetter #nutritionist #mitochondria #vitamins

24.01.2022 My raspberry, banana and multi-seed bread. This is a real favourite in our house as it’s filling, nutritious and absolutely delicious. It’s beautiful toasted with lashings of organic butter and shared with those you love. INGREDIENTS: ... 1 cup coconut flour 1 cup wholemeal self-raising flour (or flour of your choice) 1/2 teaspoon baking powder 1 1/2 cups of raspberries (fresh or frozen) 3 mashed & very ripe bananas 1/2 cup ground nuts and seeds of your choice (I like chia, pumpkin, sesame, almond and flaxseed meal) 2 tablespoons of maple syrup 2 teaspoons vanilla bean paste 3 eggs 1/2 cup coconut oil A pinch of salt (Murray River Sea Salt is a great choice) METHOD: Heat oven to 180 degrees. Line loaf tin with baking paper. Beat eggs & add to mashed banana (make sure the banana is nice and gooey). In a separate bowl, mix all other ingredients, then add egg/banana mixture. Mix all together. Bake in the oven for approximately 45 mins or until your fork comes out clean. Perfect for little tummies and adults too! Enjoy.

24.01.2022 A 10-year study of 2000 people found that high antioxidant, vitamin and mineral consumption in early adulthood is linked to delayed biological ageing. Now there's even more reason to boost your plant food intake!! #tryfor5

22.01.2022 Quinoa with roasted vegetables, bone broth, seaweed and seeds So delicious and super nutritious Roast sweet potato, pumpkin & carrot in the oven. Steam broccoli, cauliflower & peas on the stove. Drain and rinse a can of chickpeas. Cook rinsed red quinoa according to packet instructions. When everything is done toss together in a large bowl. Add - torn seaweed sheets, 2 tsp bone broth concentrate (I used @meadowmarrowbonebroth ), pumpkin and sunflower seeds, 1 tbsp ...nutritional yeast, a handful of parsley, cracked pepper to taste and a drizzle of olive oil. You're done! This one ticks all the right nutritional boxes and really does taste so fantastic. Give it a try! . . #eatright #nutritionist #nutrition #eatmoreplants #wholefoods #bonebroth #bonebrothheals #eatyourgreens #eatmoreveggies #plantbased #plantbaseddiet #quinoa #seaweed #antioxidants #easydinner #brisbanenutritionist #holistichealth #holisticnutrition #digestivehealth #fibre #balanceddiet #health #healthy #healthyeats #nourish

22.01.2022 What does your relationship with food look like? Is it time for change? Choose food based on it's ability to nourish & fuel your body, the way it tastes & how it makes you feel, not based on your weight, guilt or a decision to be good. Your relationship with food is a huge determinant of your health - so make it a good one #eatrealfood #foodforlife #nutritious #healthylifestylechoices #healthylife #health #nutrition #food #loveyourbody #foodguilt #happy #happylife #eatwell #holistic #vitality #nourish #bodyshame #loveyourself #nutritionist #happyhealthy #wholefood #guiltfreeeating

21.01.2022 Rolling bliss balls on a Sunday afternoon. Who doesn't love these? The combinations are endless, but here's one of my favourites: 1 cup ground seeds - pumpkin & sunflower 1 tbsp chia seeds... 1 tbsp ground flaxseeds 1/4 cup goji berries 1/4 cup raw cacao powder (or more if you prefer a stronger flavour) 1 cup shredded coconut 1 tsp cinnamon 1/4 cup rice malt syrup 1 cup organic extra virgin coconut oil 1 tsp organic vanilla paste Blitz together in a food processor or manually combine all ingredients in a bowl - leaving aside about 1/2 cup of coconut for rolling. Using wet hands, form the balls and then roll into the shredded coconut. Place in the fridge for at least 20 minutes to set. antioxidants omega 3 essential vitamins & minerals fibre #foodismedicine #blissballs #cacao #snacks #nutrition #nourish #nodiet #nutritionalmedicine #nutritionist #healthyeats #healthysnacks #yummy #seeds #omega3 #fibre #antioxidants #healthytreats

21.01.2022 I had an unhealthy relationship with food and my body for many, many years. I punished myself with crazy diets, believed carbs were the devil, exercised like a maniac and mentally beat myself up every step of the way. It was an unhealthy cycle that left me feeling unhappy, depleted and downright miserable a lot of the time. I suffered from insomnia, constipation, my moods were awful and my weight fluctuated up and down. I didn’t understand that by nourishing myself proper...Continue reading

20.01.2022 I BEETS Such a versatile vegetable, deliciously sweet & jam-packed full of health benefits: Betaine fights inflammation, protects against oxidative stress & numerous chronic diseases... Phytochemicals that give beets their vibrant colour ward off cancer Betalin pigments support the liver's Phase 2 detoxification process Fibre prevents constipation & promotes regularity for optimal digestive health Alpha-lipoic acid lowers blood glucose levels, increases insulin sensitivity & prevents oxidative stress in those with diabetes Choline aids in sleep promotion, learning, memory, transmission of nerve impulses & muscle movement Nitrates boost stamina, lower blood pressure & improves athletic performance High in immune-boosting vitamin C, fibre, iron, folate & essential minerals like manganese, potassium, magnesium, copper & zinc. Beets can be eaten raw ie. juiced or grated into salads, roasted, pickled, boiled or steamed. Beetroot dip is one of my favs or roasted with feta cheese, pine nuts and drizzled balsamic vinegar on top is to die for And don't throw out the green leafy tops - they contain a higher nutritional profile than the beet itself! Did you know they contain more iron than spinach? - Juice them, or sautée with other leafy greens #healthy #foodismedicine #nutritionist #nutrition #plantbased #plantbaseddiet #brisbanenutritionist #nutritionalmedicine #wholefoods #eatplants #beets #beetroot #eatwell #eat #eatright #healthyeats #healthyfood #digestivehealth #guthealth #hearthealth #inflammation #immunesystem #immunesupport #leafygreens #diabetes #foodporn #showmehowyouhealthy #nourish #wholesome #healthydiet

19.01.2022 This week is #nationalnutritionweek and we are being encouraged to #tryfor5 serves of veggies per day. Did you know that only 4% of Australian adults are eating enough vegetables daily? That's a pretty concerning figure. So when they say a 'serve' what does this actually look like? Here's a helpful guide and remember to eat a variety of coloured vegetables to maxmise your antioxidant and nutritional intake.

17.01.2022 I'm very excited to announce that I'm now available for nutritional medicine consultations in my new clinic space at Utile Functional Health! As a clinical nutritionist I offer a holistic approach to dietary advice & health education and focus on individualised, evidence-based solutions using food as medicine, nutraceuticals and lifestyle recommendations. I treat the body as a whole, carefully considering your biochemistry, genetics, diet, lifestyle & environmental influence...s. My focus is on identifying the underlying cause of your symptoms & I use the latest research when formulating a treatment plan that is tailored to your specific needs. I will work collaboratively with you, offering support & encouragement, to help you achieve your health goals. Ask yourself: Do you feel it's time to take control of your health & want to learn more about your symptoms and health concerns? Do you want a practitioner who is both scientific & holistic? Are you overwhelmed & confused by all the health & wellness information, the new diets and advice on what you should and shouldn't be eating? Do you just want to know what's right for you & your body's needs? Do you want to feel and function at your very best & finally address those health problems that have been bugging you for too long? Make an appointment and find out more. Email: [email protected] or visit the clinic website: www.utilefunctionalhealth.com HICAPS and private health rebates are available . . . #nutritionist #nutrition #nutritionalmedicine #brisbanenutritionist #wellness #health #clinic #putyourselffirst #gethealthy #wholefoods #letsdothis #foodismedicine #foodislife

17.01.2022 To celebrate the opening of my new clinic space I am offering 20% off the price of an initial consultation Not from Brisbane? No worries! Skype consults are available & an online prescription service, so I've got you covered! Be quick! This offer ends October 31st. Email: [email protected] or call the clinic on (07) 3142 44794... #nutrition #nutritionist #nutritionalmedicine #brisbanenutritionist #foodismedicine #health #guthealth #womenshealth #immunesystem #naturalhealth #wholefoods #foodismedicine #childrenshealth #healthy #healthyfood #healthylifestyle

17.01.2022 Stewed apples...a therapeutic food with powerful immune-modulating benefits increases immune cell proliferation in the gastrointestinal (GI) tract reduces inflammation & improves overall GI function via phenolic compounds which protect the intestinal lining from damage facilitates the growth of colonic & small intestinal flora influences weight management via alterations in gene expression & bacterial strains related to adiposity... demonstrated in clinical studies to reduce asthma, eczema, allergies and allergic rhinitis as it renders the immune system better equipped to handle allergen exposure phenolic compounds reduce the risk for chronic diseases ie. type 2 diabetes aids immune regulation & reduces mucosal lining sensitivity promotes short chain fatty acid generation - essential for preventing inflammatory bowel diseases improves overall digestive & elimination function improves mood & reduces anxiety & depression Food really is medicine What you need: 6 organic apples 1/2 cup water 1/2 cup raisins/sultanas 2 tsp organic cinnamon Chop apples into small evenly sized pieces & put all ingredients in a covered saucepan. Cook for 15 mins, stirring regularly, until soft & slightly browned. Serve warm or cold & add multi-strain probiotics, natural yoghurt, blueberries & almonds for further therapeutic effect. . . . #nutritionist #nutrition #wholefoods #healthyfood #gut #guthealth #inflammatoryboweldisease #inflammation #organic #wellness #foodismedicine #loveyourguts #functionalmedicine #functionalfood #digestivehealth #apples #antioxidants #immune #probiotics #prebiotics #allergy #eczema #asthma

17.01.2022 I love this quote - it resonates with me for so many reasons, but mostly because it represents what I do & talk about so passionately everyday. The foods we choose over days, weeks, months and years has the power to shape our entire health and wellbeing both immediately and well into our future. It has the power to turn our genes on and off, determines our likelihood for either optimal health or disease & even influences the health of our unborn children. How can we not ta...ke our food choices seriously? Our bodies are precious and incredible, they work so hard to keep us well and happy, and we need to return that favour. Sure, I'm all for treating ourselves with the not-so-healthy choices every now and then, I'm also not a fan of restriction or punishing diets that just create negative relationships with food and our bodies. For me, it's all about conscientious eating, having awareness about our choices, enjoying a wide variety of foods and understanding your own body and it's needs. Nourish yourself always and you will reap the rewards. Your health is everything - it's worth investing in it . . . #healthydiet #wholesome #nourish #showmehowyouhealthy #foodporn #nourishyourself #foodporn #foodismedicine #foodphilosophy #naturalmedicine #plantbased #eatwell #nutritionalmedicine #nutrition #health #foodchoicesmatter #livelong #healthylifestyle #loveyourself #guthealth #eatplants #epigenetics #liveyourbestlife #disease #diseaseprevention See more

16.01.2022 We are discovering more and more about the critical role our microbiome plays in our everyday health and wellbeing, and how it influences many diseases. In a recently published study, researchers discovered distinct differences in the bacterial composition of healthy and cancerous breast tissue, providing hope for earlier detection or avoidance using probiotics or antibiotics. This highlights the importance of maintaining healthy gut flora with the right foods and supplementation. For more information and help with achieving this, contact me for an appointment.

16.01.2022 Breakfast with my babes this morning Three spoons, a spot on the grass outside and we all dig in and chat about what we can taste, like and dislike. Talking to your children about food, shopping for it, making meals & sharing them together as a family is so important for establishing a lifelong healthy relationship with food and their bodies. Getting them engaged from an early age makes it so much easier to develop a broad palate and a love of good, wholesome, nour...ishing food. So many children don't know where our food comes from and cannot name basic vegetables and fruits, let alone understand how it fuels our bodies and helps them to function. Teaching them about why nourishing food is important encourages them to make better choices because they naturally want to feel good and have energy to play. What did we eat? This is oats, quinoa flakes & chia seeds soaked in @pureharvest Coconut milk with a pinch of cinnamon. Banana, blueberries & nectarines are on top . . . . #nourish #nourishyourself #foodphilosophy #foodismedicine #foodchoicesmatter #foodporn #liveyourbestlife #toddlerfood #childrenshealth #toddlereats #teachyourchildrenwell #foodeducationforkids #breakfast #breakfastbowl #foodtoshare #foodwithkids #wholesome #wholefoods #oats #banana #blueberry #chiaseeds #diseaseprevention #fruit #eatwell #holistichealth #holisticnutrition #nutrition #brisbanenutritionist

16.01.2022 Yet another large microbiota study has identified a strong link between a healthy gut and healthy aging. How can we go about achieving this? Ensuring you consume plenty of plant-based foods and other prebiotics which includes inulin, resistant starch, GOS (legumes), fermented foods, green tea and purple foods like berries, purple carrots, black beans and red rice. Oh - and try to stay away from antibiotics and drugs.

15.01.2022 Some great tips here for keeping good nutrition simple and helping to create long-term healthy eating habits

14.01.2022 Roasted beetroot & parsnip dip 1-2 large beets, peeled & diced 1 large parsnip, peeled & diced 2 tbsp unhulled tahini (@mayversfood is my pick)... 1-2 garlic cloves 1 tsp organic tumeric powder 1 tbsp @bragglivefoods apple cider vinegar 1 lemon, juiced 1 tbsp organic coconut oil Handful of parsley Salt and pepper to taste - preheat oven to 180 degrees - add chopped beetroot & parsnip to a roasting tray & cover with coconut oil. Roast for 20mins or until cooked through. - add all ingredients except parsley to a food processor and blend until desired consistency. For a smoother texture, add more coconut oil. - place in a serving bowl, sprinkle parsley on top and serve with crunchy vegetable chips, roasted vegetable sticks, seeded crackers or toasted buckwheat flatbreads . . : honest to goodness #healthysnacks #dip #beetroot #parsnip #vegetables #nourish #nutritionalmedicine #foodismedicine #holistichealth #holisticnutrition #wholefoods #eatmoreplants #nutrition #nutritionist #brisbanenutritionist #wholefooddiet #ilovetoeat #health #eatright #vegan #vegetarian #healthyrecipes #applecidervinegar

13.01.2022 Broccoli, basil & cheese patties Excellent source of vitamins C, K, folate, iron, potassium, fibre & protein Rich in a variety of antioxidants Assists in detoxification Anti-inflammatory ... What you need: 2 cups broccoli, lightly steamed Handful of basil 1 cup Parmesan cheese 1 tbsp nutritional yeast 1 cup almond meal or breadcrumbs 2 eggs, whisked 1/2 tsp Himalayan sea salt Coconut oil for frying Whizz all ingredients in a food processor to combine. Heat coconut oil in a frypan. Scoop out tablespoon size balls & drop into frypan - flattening with a spatula. Fry on each side until golden & crunchy. Totally delish . . . . #nutritionist #wholefoods #healthyfood #broccoli #brisbanenutritionist #foodporn #foodismedicine #healthyeating #healthysnacks #toddlerfood #healthytoddlermeals #basil #eat

13.01.2022 A great article advocating preventative health, particularly in light of the Government's decision to remove the private health care rebate for 17 natural thera...pies. It's estimated that every obese person costs $120,000 in medical costs and lost productivity; well managed diabetes costs $4,000 per person per year and $10,000 for those experiencing diabetes associated complications. And the Government does not see the benefit of our role in preventative health? http://bit.ly/2hJR7cE See more

11.01.2022 A shout-out to two of my favourite gut health products on the market from @babushka and @peaceloveandvegetables So, what is so special about fermented foods such as kefir and sauerkraut, and should they really be a part of your diet? Answered simply, yes. The health of your digestive system is paramount to your overall health. Let me explain.... The process of fermentation produces beneficial probiotics that are linked to improvements in immune, digestive, cognitive and endocrine function. You already know that probiotics are essential for good digestive health but the interesting part is this affects the rest of your body too. This is because a large part of your immune system actually resides within your gut and is run by bacterial organisms. Imbalances or ‘dysbiosis’ is associated with increased risk of various diseases, but fortunately by obtaining microorganisms from probiotic foods, it has repeatedly demonstrated health benefits in clinical settings. So, after eating fermented foods, like the ones I’ve recommended, these probiotics take up residency in the folds of your intestinal walls. They communicate with your brain and act like a first line of defence against harmful bacteria or toxins that enter your body. Here’s some of the health benefits we know occur due to probiotic consumption: Lowered risk of: Mental illness & mood disorders like depression and anxiety Digestive disorders like leaky gut syndrome, IBS, constipation Asthma & eczema Hormonal imbalances Food allergies & sensitivities Metabolic conditions such as diabetes Obesity & weight gain Autoimmune diseases The latest research tells us that probiotic-rich foods help to improve immune function as they create a barrier against pathogens, viruses, parasites and fungi and therefore prevent infections; they aid in digestion and the absorption of nutrients; support brain function, cognitive health and help you to handle stress; and controls inflammation which is at the root cause of most diseases. You can find both of these products at your local health food shop. Start today and give your gut and whole body the support it needs to keep you healthy, both now and into the future.

10.01.2022 Homemade muesli slice Rich in protein, resistant starch, antioxidants, healthy fats & minerals - this slice is delicious, filling & a superior alternative to supermarket options that are usually high in sugar and nutrient poor. Here's how to make them - ... 1 cup rolled oats 1/2 cup chia seeds 1/4 cup raw cacao powder 1/4 cup nut butter of your choice 1/2 cup green banana flour/brown rice flour 1/2 cup shredded coconut 1/2 cup pumpkin & sunflower seeds 1/2 cup sulphur-free dried apricots, chopped 1/4 cup maple or rice malt syrup 1/4 cup coconut or macadamia oil 1 tsp cinnamon Preheat oven to 180 degrees. Combine ingredients in a large bowl. Pour into a tray lined with baking paper. Using a spoon, push the mixture down & flatten, forming a slice about 2cm thick. Bake for 30 minutes. Allow to cool and serve. Yum! . . #nutritionist #nutrition #eatright #wholefoods #homemade #muesli #mueslibars #goodforyou #cacao #oats #healthy #healthysnacks #eatmoreplants #coconut #snackideas #kidseats #slice #imhungry #feedme #holistichealth #holisticnutrition #chiaseeds #wholefoods #health #loveyourself #eatwell #healthyslice #baking #snacksmart #nuts #seeds

10.01.2022 The largest ever epidemiological study looking at obesity worldwide has found that Australia is among the countries with the largest increase in the number of o...bese children and adolescents. Across-the-board, however, there has been a ten-fold increase in the number of obese children and teens in the last four decades. The WHO and Imperial College of London study found that by 2022 there will be more obese than underweight young people than ever before. The results were published in The Lancet for World Obesity Day today. http://bit.ly/2y85i5F See more

10.01.2022 Just had to share this fabulous recipe for raw cacao shots made by my friend & fellow nutritionist, Natalie Harms. What a great way to power through your afternoon. Thanks Natalie, I'll be trying this soon. Yum!

09.01.2022 Remember to include plenty of greens in your diet to support liver detoxification, boost your mood, optimise energy levels and boost immune function. Add good quality Australian extra virgin olive oil to ramp up the antioxidant and anti-inflammatory benefits, plus the fat will aid absorption of important fat-soluble vitamins. Then supercharge your greens by adding garlic, lemon, pumpkin or sesame seeds and leafy herbs such as coriander or basil . . . . : Pinterest ... #healthydiet #wholesome #nourish #showmehowyouhealthy #eat #eatplants #eatmoreplants #eatyourgreens #healthy #plantbased #plantbaseddiet #plantpower #antioxidants #antiinflammatory #greenveggies #wholefoods #healthyfood #vegetarian #goodeats #loveyourself #nourishyourbody #livehealthy #foodismedicine #naturalhealth #brisbanenutritionist #nutrition #immune #naturalmedicine #holistichealth #holisticnutrition See more

07.01.2022 If you're looking for something to watch on Netflix this weekend that will challenge you, here's some great recommendations for documentaries. Not only do they explore the impact the western diet is having on our health and rates of chronic disease, they also look at the devastating impact our choices are making on the environment. They make for some interesting and at times shocking viewing, but if anything should motivate and encourage you to incorporate more plant-based foods into your diet.

06.01.2022 Breakfast with my babes this morning Three spoons, a spot on the grass outside and we all dig in and chat about what we can taste, like and dislike. Talking to your children about food, shopping for it, making meals & sharing them together as a family is so important for establishing a lifelong healthy relationship with food and their bodies. Getting them engaged from an early age makes it so much easier to develop a broad palate and a love of good, wholesome, nour...ishing food. So many children don't know where our food comes from and cannot name basic vegetables and fruits, let alone understand how it fuels our bodies and helps them to function. Teaching them about why nourishing food is important encourages them to make better choices because they naturally want to feel good and have energy to play. What did we eat? This is oats, quinoa flakes & chia seeds soaked in @pureharvest Coconut milk with a pinch of cinnamon. Banana, blueberries & nectarines are on top . . . . #nourish #nourishyourself #foodphilosophy #foodismedicine #foodchoicesmatter #foodporn #liveyourbestlife #toddlerfood #childrenshealth #toddlereats #teachyourchildrenwell #foodeducationforkids #breakfast #breakfastbowl #foodtoshare #foodwithkids #wholesome #wholefoods #oats #banana #blueberry #chiaseeds #diseaseprevention #fruit #eatwell #holistichealth #holisticnutrition #nutrition #brisbanenutritionist

06.01.2022 You asked and I have delivered! Here's my recipe for Bone Broth. It is recommended you source organic chicken or grass-fed beef bones as these animals are much healthier than factory-farmed ones and will impart much greater health benefits to you. Ingredients:... 2 kilograms of organic chicken bones, or a whole organic chicken, or its frame (previously roasted). Alternatively, you can use roasted grass-fed beef bones. 2 brown onions, chopped in half 3 cloves of garlic, roughly chopped 2 carrots, coarsely chopped 2 stalks of celery, coarsely chopped cup of Apple Cider Vinegar (I recommend Bragg’s) 1 teaspoon of black peppercorns Filtered water to cover Optional: 2 chicken feet for extra gelatin, 1 bunch of parsley and additional herbs or spices to taste, such as turmeric and cumin. Instructions: 1. Place the bones, whole chicken or the frame of a roasted chicken into your slow cooker with the other ingredients. Cover with filtered water. 2. Bring to the boil and remove the foam from the top. Reduce the heat, cover and simmer for a good 24 hours or longer. 3. Once the cooking time is up, let the stock cool in the pot. When cool, pour the broth into a large bowl through a strainer so the liquid is separated from the bones and vegetables. If you used a whole chicken, the meat can be removed and used how you wish. 4. Place the broth in the fridge and let it cool completely until you can see a white layer of fat on top. Remove this fat with a large spoon and set aside in a container. Strain broth again into a clean bowl. 5. A sign of a good broth is that it will be thick and jelly-like and the bones should crumble when pressed between your thumb and forefinger. Their softness is an indication that much of the nourishment from the bones have leached into the broth. 6. It’s now ready to be used on its own, in soups, casseroles or stews. Transfer it to a sealed container. It can keep in the fridge for a week or in the freezer for 6 months. 7. The white layer of fat you scrapped off and stored is pure gold. Keep in the fridge and use for stir-frying or pan-frying, caramelizing onions or cooking eggs. Happy cooking! :-)

06.01.2022 While I'm a strong believer that chewing our food enables the best absorption of nutrients (the mechanical action of chewing kickstarts the digestive process, along with the release of enzymes via saliva) smoothies are a great way to pack plenty of nutrients into your diet If you have fussy eaters at home these are definitely the way to go too - there's no better way to hide veggies, sources of protein & healthy fats and even probiotics or supplements. They will never kno...w Some nights if my toddler doesn't want to eat her dinner I'll make her a smoothie and seeing it's a meal replacement, I make sure it's macronutrient balanced. So, how do you create the right balance, pimp it up so it's super healthy and make it taste great? Here's a quick guide: Complex carbohydrates: banana, berries, mango, dates, pre-soaked oats or quinoa flakes (keep the fruit servings small) Healthy fats: avocado, nut butters, tahini, coconut, flax/linseeds, nuts Protein sources: good quality protein powder, seeds & nuts, organic tofu, pot-set full fat natural yoghurts, chia seeds Pimp up the nutrient load: add spinach leaves or zucchini, try a greens powder, maca or cacao powder, or even some ginger or cinnamon. This morning I chose - mixed berries, a small banana, avocado, handful of spinach, chia seeds, pumpkin seeds, maca & cacao powder and coconut milk. Yum! #nutrition #healthyfood #healthylifestyle #smoothie #toddlermealideas #protein #healthyfats #nuts #seeds #avocado #spinach #foodismedicine #health #nutritionist #brisbanenutritionist #healthybreakfast #showmehowyouhealthy #showmehowyousmoothie #macronutrients

04.01.2022 Roasted beetroot & parsnip dip 1-2 large beets, peeled & diced 1 large parsnip, peeled & diced 2 tbsp unhulled tahini (@mayversfood is my pick)... 1-2 garlic cloves 1 tsp organic tumeric powder 1 tbsp @bragglivefoods apple cider vinegar 1 lemon, juiced 1 tbsp organic coconut oil Handful of parsley Salt and pepper to taste - preheat oven to 180 degrees - add chopped beetroot & parsnip to a roasting tray & cover with coconut oil. Roast for 20mins or until cooked through. - add all ingredients except parsley to a food processor and blend until desired consistency. For a smoother texture, add more coconut oil. - place in a serving bowl, sprinkle parsley on top and serve with crunchy vegetable chips, roasted vegetable sticks, seeded crackers or toasted buckwheat flatbreads . . : honest to goodness #healthysnacks #dip #beetroot #parsnip #vegetables #nourish #nutritionalmedicine #foodismedicine #holistichealth #holisticnutrition #wholefoods #eatmoreplants #nutrition #nutritionist #brisbanenutritionist #wholefooddiet #ilovetoeat #health #eatright #vegan #vegetarian #healthyrecipes #applecidervinegar

04.01.2022 It is what you do every day that impacts on your health, not what you do occasionally My eating philosophy is this: if 90% of my diet consists of whole foods (or foods as close to their natural state as possible), mostly plants, a little red meat, deep sea fish a few times a week, legumes, nuts & seeds, some grains and a little dairy here and there, then 10% can consist of treats It's the combination of foods that make up your diet over days, weeks & months that ultimat...ely counts and truly makes a difference to your health and the prevention of disease. Eating right isn't about punishment or guilt, starving or gorging yourself either. It's about balance, making educated choices & above all else, enjoying your food. We eat to fuel our bodies and most importantly to nourish them. And forget fad diets; they aren't sustainable or good for you and ultimately, they don't work. If a food trend interferes with sharing food & social connections, takes away from the pleasures of eating, or leaves you feeling guilty, anxious or too focussed on your body, it's much more likely to damage your overall health than improve it. #brisbanenutritionist #foodismedicine #healthylifestyle #healthyfood #nomorediets #nomorefoodguilt #nourish #wholefoods #eat #nutrition #loveyourself #eatwell #eatwelllivewell #balance #health #nodiet #fuelyourbody #eatright #eattherainbow #healthyeats #wellness #plantbased See more

04.01.2022 Rolling bliss balls on a Sunday afternoon. Who doesn't love these? The combinations are endless, but here's one of my favourites: 1 cup ground seeds - pumpkin & sunflower 1 tbsp chia seeds... 1 tbsp ground flaxseeds 1/4 cup goji berries 1/4 cup raw cacao powder (or more if you prefer a stronger flavour) 1 cup shredded coconut 1 tsp cinnamon 1/4 cup rice malt syrup 1 cup organic extra virgin coconut oil 1 tsp organic vanilla paste Blitz together in a food processor or manually combine all ingredients in a bowl - leaving aside about 1/2 cup of coconut for rolling. Using wet hands, form the balls and then roll into the shredded coconut. Place in the fridge for at least 20 minutes to set. antioxidants omega 3 essential vitamins & minerals fibre #foodismedicine #blissballs #cacao #snacks #nutrition #nourish #nodiet #nutritionalmedicine #nutritionist #healthyeats #healthysnacks #yummy #seeds #omega3 #fibre #antioxidants #healthytreats

03.01.2022 How self-aware are you? What I know about myself is I’m always anxiously focussed on what’s coming next, worrying about the things I cannot change immediately, and stressed about things that really don’t matter. These traits of mine only steal my much-deserved happiness and leave me feeling unsatisfied with life. If this sounds familiar, read on....Continue reading

02.01.2022 Homemade muesli slice Rich in protein, resistant starch, antioxidants, healthy fats & minerals - this slice is delicious, filling & a superior alternative to supermarket options that are usually high in sugar and nutrient poor. Here's how to make them - ... 1 cup rolled oats 1/2 cup chia seeds 1/4 cup raw cacao powder 1/4 cup nut butter of your choice 1/2 cup green banana flour/brown rice flour 1/2 cup shredded coconut 1/2 cup pumpkin & sunflower seeds 1/2 cup sulphur-free dried apricots, chopped 1/4 cup maple or rice malt syrup 1/4 cup coconut or macadamia oil 1 tsp cinnamon Preheat oven to 180 degrees. Combine ingredients in a large bowl. Pour into a tray lined with baking paper. Using a spoon, push the mixture down & flatten, forming a slice about 2cm thick. Bake for 30 minutes. Allow to cool and serve. Yum! . . #nutritionist #nutrition #eatright #wholefoods #homemade #muesli #mueslibars #goodforyou #cacao #oats #healthy #healthysnacks #eatmoreplants #coconut #snackideas #kidseats #slice #imhungry #feedme #holistichealth #holisticnutrition #chiaseeds #wholefoods #health #loveyourself #eatwell #healthyslice #baking #snacksmart #nuts #seeds