Shine Fettle Nutrition | Nutritionist

Shine Fettle Nutrition

Phone: +61 422 596 625

Address: Winston Hills 2153 Winston Hills, NSW, Australia

Website: http://shinefettle.com.au

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25.01.2022 Follow Shine Fettle nutrition on Pinterest to see some delicious ideas for your meal plan this week. https://www.pinterest.com.au/shinefettlenutrition/

25.01.2022 Putting a bit of effort in to making the brunch for one interesting. Lots of greens, protein and healthy fats to beat Mondayitis

24.01.2022 Super duper green salad, roasted vegetables and quinoa mix and whiteheads for mum and dad and chicken for the teenager and tweenager. Did you know that quinoa is a seed that you can eat on a gluten-free diet and it's a great non-meat source of protein? This super food contains a number of essential amino acids that we need to get from food since our body can't synthesize them. Hence the name "essential" amino acids. This makes quinoa a great addition to any vegetarian me...al too. Make sure you soak the quinoa and rinse it well to reduce the saponins to get rid of the bitter taste. P.S. Can you spot the stormtrooper drooling at the roasted vegetables and quinoa.

24.01.2022 Eating out doesnt have to be unhealthy, sugary or greasy. Just make the healthier choice. Whats your most favourite breakfast dish when eating out?

24.01.2022 Last night, I did the silly thing of watching a video of the Florida school shooting thinking I was brave enough to handle the content. Still can't get over it. Yes, my post won't change anything unless it has the power to go back in time and catch the shooter before he did this. Or, to go way back in time and change things so that this child was raised with love for himself and love for the world. Yes, as individuals we may not make any difference to any of the wars, massa...cres shootings or any violence. Yet, one random act of kindness and love may have the power to change people. While my heart goes out to all the parents and families and friends of the victims of all sorts of things violence, I urge you to show love to people around you today. Let them know how much you love and care and yes not as an individual but all of us put together with small actions we might have a chance of stopping another person hating the world. #loveispowerful #loveisallyouneed #loveisthepowerofuniverse xoxo See more

23.01.2022 Its a soup kinda day Not too late to make this yummy and healthy cauliflower and leek soup. What you need... 1 small-medium cauliflower cut into florets 1 cup of leek scallions 3 birds eye chillies chopped 1-2 tsp of chopped fresh turmeric 1/2 tbsp of coconut oil 1/2 cup of coconut milk 2L of filtered water salt to taste In a saucepan heat the coconut oil. Sauté the leeks, turmeric and chilli. Add the cauliflower cook for another 5 minutes. Add the coconut milk and the water. Bring to boil. Then cook in low heat until the cauliflower is cooked. Add the salt and leave for a couple of minutes. Using a stick mixer blend the contents Enjoy warm with a sprinkle of finely chopped spring onions.

22.01.2022 You don't need a certain chocolate to surprise your kids :-) Whip up these 3 ingredient banana pancakes and get creative with fruits, nuts, and seeds. Just mash 2 ripe bananas, whisk in 2 eggs and add 1 tbsp of brown rice flour or buckwheat flour. (Feel free to add a ... touch of cinnamon and vanilla if you like) Cook in a non-stick pan and serve with berries.

22.01.2022 Great day at the ATMS student to practitioner seminar, learning lots of things and catching up with this amazing bunch of ladies.

21.01.2022 Let it be and then let it flow. #healing #anxiety #sensitive #resilience https://buff.ly/gV3s76

20.01.2022 Todays lunch is this ultimate anti inflammatory smoothie. 1 cup of unsweetened almond milk 1/4 cup of filtered water 1/4 avocado ... 1/2 tsp of fresh ginger 1/2 tsp of fresh turmeric 1 tsp of 100% natural almond butter Blend everything for a creamy smoothie. Add 1 tsp of honey if you prefer sweet.

19.01.2022 This morning's brought to you by these yummy Chickpea pancakes. Recipe below. What we need 1 cup of cooked chickpeas (I soak them in water overnight ... and boil in water till tender. Canned chickpeas will work too.) 1/2 cup chopped carrots 4 eggs 1/2 cup of almond milk 1 tbsp of coconut oil 1tsp of chopped curry leaves (Parsley or basil should work too, but I find curry leaves works best in the flavor sense with chickpeas) 1/2 tsp of turmeric powder or fresh turmeric finely chopped 1 tsp of salt or to taste How to Mix everything in a blender for about a minute and a half to get a smooth batter. Feel free to add some chopped spring onions or 1 tsp of chopped herbs to the batter after blending if you like. Cook in a non-stick pan flipping once. Serve warm.

18.01.2022 Last night was soup kinda weather. I was occupied most of the day and when it came to last-minute dinner preparation I was so thankful that I had leftovers. This pumpkin soup, I made with the leftover roasted pumpkin, only took 15 minutes to come to the table. And because my hubby thinks he can eat anything if there's bacon in it, I added bacon too. Pumpkin and turmeric soup What you need... 2 cups of roasted butternut pumpkin 2 cups of chicken stock or broth 2 cups of filtered water 1 tbsp of finely chopped fresh turmeric 1tsp of finely chopped garlic 1 tbsp of coconut oil salt and pepper to taste 3 nitrate free bacon short eyes- cooked till crispy and chopped into small pieces Optional- finely chopped spring onions What you do Heat the coconut oil in a pan and fry the garlic. Add the pumpkin and cook for 2 minutes. Add the chicken stock and the water along with the salt. Bring to boil and let simmer for 5 minutes. Use a stick mixer to blend the pumpkin. Serve warm sprinkled with the bacon, spring onions and pepper to taste.

18.01.2022 Another soup kinda day.

16.01.2022 It's a scorcher again. Try some of these awesome Ice blocks for kids' afternoon snack by Mel from Flourishing Families Holistic Nutrition

15.01.2022 When feeling tired, overwhelmed, emotionally challenged or down for whatever is going on in your life or around you its very easy for us to reach the unhealthy food, eating habits and lifestyle choices. Although it may seem difficult, it is important that you reach the food that nourishes your body and mind at these times because the wiser choice itself is going to make you feel better and direct your brain at taking positive action towards your challenges.

14.01.2022 Grilled veg and tuna salad with Halloumi I love salads, they are the next awesome meal idea to one pan meals. We cant deny the fact that we all love to put a healthy, delicious meal in front of the family in less than 1/2 hour or so right? Now, this is one of my most loved ideas for busy meal times. Its so easy to make and ticks all the boxes above. ... What I really like about this salad is that I can serve the veggies and the proteins separately. Little things can make a huge difference to your sanity when youre a mum. What we need (for 2 people) 185g can of tuna 1/2 Spanish onion (finely sliced) 200g of Brussel sprouts (cut in half) 1/2 a red capsicum chopped (roughly 1.5cmx1.5cm) 1 medium tomato cubed 1/2 avocado cubed 60g of Halloumi 2tbsp of pumpkin seeds 2 handfuls of mixed spinach and rocket leaves extra virgin olive oil juice of 1/2 lemon crushed pepper 1tsp of crushed chili salt How we make it Start by grilling the Halloumi and Brussel sprouts in a pan. In the meantime prepare the tuna by adding the sliced onions, 1 tbsp olive oil, 1/2 tsp of crushed chili and, salt and pepper to taste and mixing them well. When the Brussel sprouts are half cooked add in the capsicum In a salad bowl, mix the grilled vegetables with the chopped tomatoes, avocado, pumpkin seeds, 1 tbsp of olive oil, salt, and pepper to taste. Now the exciting part. Assembling the salad. Lay a handful of spinach and rocket leaves in a bowl. Scoop half of the tuna as a layer. Add a layer of the grilled vegetable mix. Add the grilled Halloumi on top. Serve with a dose of love. There are so many other vegetables you can add to modify this salad to your preference. Grilled sweet potatoes, pumpkin, carrots, asparagus, broccoli, green beans. you name it! As for the proteins, grilled chicken, shredded chicken/duck, pulled pork, good quality sausages, a mix of beans, poached eggs on top are just a few ideas. When you have leftover grilled veggies and meat this is a fantastic way to serve them as a totally different meal. Plus it looks so colorful that you would actually enjoy it even before you taste it.

14.01.2022 Click the link to find out another "short" reason for why you should include green bananas and more of the vegetables such as leeks and asparagus in your diet. https://medium.com//the-short-story-of-short-chain-fatty-a

13.01.2022 Im sharing this super easy to make anti-inflammatory tea with you. What you need 1/2 cup of sliced ginger... 1/2 cup of sliced fresh turmeric A 4-inch cinnamon stick 2 L of filtered water Boil everything and simmer for 15 minutes. Let it cool and store in the fridge for drinking cold or enjoy warm with lemon and honey. With so many miraculous benefits of ginger, turmeric, and cinnamon this drink may help with fighting inflammation digestive issues improving immunity to fight colds and flu promoting detoxification by supporting liver easing menstrual and migraine pain supporting joint health and reducing arthritis pain stabilizing blood sugar levels weight loss

12.01.2022 Apricot macadamia and coconut bliss balls. Great snack. Ingredients... 1 cup of dried apricots 1 cup of macadamia nuts 1/2 cup of pumpkin seeds 1/2 cup of sunflower seeds 1/2 cup of almond meal 1/2 cup of desiccated coconut 2 tbsp of coconut oil Mix everything in the food processor for about 4 minutes. Refrigerate the bliss balls for 1/2 hour and store in a container.

10.01.2022 Inflammation is a crucial part of our bodys immune response. Acute inflammation which you may experience while healing a wound is a necessary part of our immune response, chronic or persistent inflammation, however, is not so friendly with our health. Chronic inflammation can be the driver of many diseases such as heart disease, diabetes, Pre-diabetes, Arthritis, Gout and Inflammatory Bowel Disease. ... Inflammation in the brain can cause Alzheimers. Did you know that repeated exposure to allergens can lead to systemic inflammation on our body? To fight against chronic inflammation it is crucial to follow a successful anti-inflammatory diet. An anti-inflammatory diet consists of fresh fruits and vegetables such as berries, cruciferous vegetables such as broccoli and Kale and leafy greens such as spinach, wild caught fish, nuts and seeds and healthy fats such as you find in avocados and high-quality olive oil. Certain herbs such as turmeric, ginger, and cinnamon are also high in anti-inflammatory qualities. In addition to the diet, improved quality of your sleep, stress management, and regular exercise must be incorporated into your lifestyle in order to defeat this monster.

10.01.2022 Many have said it before and I’ll say it again. Preparation is the key When it comes to having pre-prepped meals, I love baking a huge zucchini slice and freezing it for when I’m in a rush or just when not feeling like cooking. ... It is a complete breakfast if we have a late night and sleep in on a school morning. It is nut free so, easily lunchbox free and packed with protein and fiber to keep the kids full until afternoon tea time.

10.01.2022 Easter is around the corner. Read this article by Liz to find out how to enjoy chocolate without overdoing it.

09.01.2022 Thinking of what to cook for dinner and want to make it quick, yummy and healthy :-) Look no further. Healthy Pad Thai (The following recipe served the 4 of us, 2 adults, a teenager and a tweenager and we had leftover)... What we need 2 medium carrots 2 medium zucchinis 1/2 head of small cabbage 2 cups of broccoli 8 spring onions 2 cups of Pad Thai style rice noodles 2 tbsp of tamari 1 tbsp of honey 1/2 tsp of hot chili powder 2 tbsp of unrefined coconut oil salt and pepper to taste What we do Cook the noodles according to the packet instructions. Using a peeler cut thin strips of carrot and zucchini. Cut the cabbage into long strips. Cut the broccoli into small florets Split the spring onions in half Cook the vegetables in the coconut oil until they are just tender. Add the tamari, chili powder, honey and salt and pepper and mix well. Mix in the cooked noodles. If you would like more flavor, add another tsp of tamari. Serve with your favorite protein on a bed of fresh greens.

08.01.2022 Celebrate you because you are awesome.

07.01.2022 I talk about two reasons why your kid/teenager should not have energy drinks. https://medium.com//two-reasons-why-your-kid-teenager-shou

07.01.2022 Supplement Education Nutritionists love Magnesium (Mg). Do you know why? Because due to research we know that every one of us can benefit from Magnesium. ... Because a majority of symptoms we see in the clinic can be addressed with Mg supplementation while we work down the track to identify the root cause. To name a few, Magnesium is crucial for the energy production of our body, muscle health, and cardiovascular health. It is a co-factor of numerous enzymes in our body and plays an important role in insulin secretion. Research indicates that regular intake of magnesium may reduce the risk of diabetes by up to 60% and oral magnesium supplementation improves the blood sugar values in type 2 diabetes. So how do we get adequate Mg in our diet? Green is the key. All leafy greens contain high amounts of Mg, spinach being the best source. Almonds, dark chocolate, pumpkin seeds, avocado and kidney beans are also rich in Mg. However, due to our soils been deficient in minerals, almost everyone can benefit from Mg supplementation. If you want to consider Mg supplementation, make sure you invest your money in a high-quality product to avoid insufficient dosage and less bioavailability.

06.01.2022 "Food IS medicine and Nutrition matters" https://www.youtube.com/watch?v=3dqXHHCc5lA

04.01.2022 Here are the recipes as promised on the valentines day. Don't forget to like and share the love. https://medium.com/@shine/easy-peasy-love-meal-a493b1798de7

04.01.2022 Like if you slept well last night. Share if you think you could have done better. Did you know sleep can affect us in many ways from functioning a day with energy to boosting weight loss and flawless mental health?... Three things you can do get better quality sleep. Drink a cup of calming tea such as Cammomile or Passionflower about half an hour before bedtime. Do a switch-off activity such as a reading novel, some coloring in or journaling. Try a five-minute (or more) meditation to relax your body and mind.

04.01.2022 I've had success with my first attempt at the gummy making. Yay! Ok, it's super easy And here's the recipe for you lovelies. But firstly, What good do you think that Gelatine does for us? ... No, Im not talking about the commercial flavored Jelly that is loaded with sugar. Gelatine consists of mainly the same amino acids as Collagen, the protein that is essential for healthy skin and hair, muscle, bone and joints health and many other within our body. Since Gelatine contains the chemical properties of Collagen, consuming it can bring great health benefits to individuals. Such as, Relief from joint pain Improving skin and hair health Improving sleep and mood Protein helps you stay fuller for long Improving digestion and gut health While the best way to get collagen in your diet is by consuming good quality bone broth, its not everybodys cup of tea. And thats why I want to share this super easy Raspberry gummy recipe with you. Raspberry gummies What we need 40 g of gelatine powder 1/2 cup of hot water 1/2 cup of cold water 1/2 cup of frozen raspberries 2-3 tbsp of honey depending on how sweet you like them. a silicone mold What we do Blend the raspberries with the cold water and honey in the power setting. Add the gelatine powder to the hot water and mix really well until its all dissolved. Add the raspberry mixture to the gelatine mixture and combine well. Pour into the mold and refrigerate for 2-3 hours. When set you can easily push them out of the silicone mold. Enjoy!

03.01.2022 Cooking for one is not fun. (For some anyway) But then you think of a smoothie bowl.

03.01.2022 Time to go get some good fat.

02.01.2022 13th-20th March is the Coeliac awareness week. Coeliac disease is an autoimmune disease where the villi in your small intestines are attacked by the immune system. Villi are the finger-like figures in the small intestine that increase the nutrient absorption in the small intestine. Following a strict gluten-free diet is essential to manage Coeliac disease since this condition can lead to other complications in the body such as malnutrition and trigger other autoimmune diseas...es and according to research even infertility. Given its the Coeliac awareness week, what you might notice is all the specials on gluten-free products, the supermarkets are throwing at you. Now dont get me wrong. Having some of the gluten-free products in your pantry is really handy if you have a busy lifestyle or have kids and juggle many things or simply like convenience. And who doesnt like a bargain, hey? However, what most of us dont realize is that how refined and processed these products are and they still carry similar or more refined carbs and loads of sugar. So while you may like to stock up on a few of your favorite gluten-free products, dont go overboard with it. Here are a few substitutes you can use in your recipes but will have more nutrient value than the regular gluten-free flour. Brown rice flour Buckwheat flour Coconut flour Almond meal Macadamia meal

01.01.2022 Nutritionists love poop Yes seriously we love talking all sorts . You know why? Because it's like our spy in a client's body. I was long thinking of writing about . But then Mel Flourishing Families Holistic Nutrition beat me to it and I don't think I could have done any better. So please read her post to find out what your can tell about your health.

01.01.2022 Inflammation is a crucial part of our body’s immune response. Acute inflammation which you may experience while healing a wound is a necessary part of our immune response, chronic or persistent inflammation, however, is not so friendly with our health. Chronic inflammation can be the driver of many diseases such as heart disease, diabetes, Pre-diabetes, Arthritis, Gout and Inflammatory Bowel Disease. ... Inflammation in the brain can cause Alzheimer’s. Did you know that repeated exposure to allergens can lead to systemic inflammation on our body? To fight against chronic inflammation it is crucial to follow a successful anti-inflammatory diet. An anti-inflammatory diet consists of fresh fruits and vegetables such as berries, cruciferous vegetables such as broccoli and Kale and leafy greens such as spinach, wild caught fish, nuts and seeds and healthy fats such as you find in avocados and high-quality olive oil. Certain herbs such as turmeric, ginger, and cinnamon are also high in anti-inflammatory qualities. In addition to the diet, improved quality of your sleep, stress management, and regular exercise must be incorporated into your lifestyle in order to defeat this monster.

01.01.2022 Many have said it before and Ill say it again. Preparation is the key When it comes to having pre-prepped meals, I love baking a huge zucchini slice and freezing it for when Im in a rush or just when not feeling like cooking. ... It is a complete breakfast if we have a late night and sleep in on a school morning. It is nut free so, easily lunchbox free and packed with protein and fiber to keep the kids full until afternoon tea time.