Shine On | Nutritionist

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23.01.2022 In 2015, we adopted a new healthy eating pyramid. Often dietary and lifestyle changes take up to 5 years to become ingrained in our everyday life. What healthy diet and/or lifestyle changes have you made since the overhaul of the food pyramid?

21.01.2022 Kids and Veggies - a Cheats Trick! If you struggle to get your children to eat their veggies, provide them with a small box of veggie sticks in the car. Its amazing how much theyll eat when they are strapped in, so it might as well be veggies. Try carrots (peeled helps), cucumber, green beans, celery, capsicum and snow peas. ... Daily vegetable recommendations for children: 1-3 yrs: 2-3 serves 4-11yrs: 4-5 serves

21.01.2022 The sugar hit! We all want one at some stage, some more than others. Have you ever wondered why? Since the sugar high has been found to be a myth, but we know sometimes we just absolutely crave sweet things, it is usually for a mood boost. When we consume a lot of sugar all at once, we get a lovely big surge of dopamine in our brain - a feel good chemical. Yes, sugar is a drug in that respect. So next time you feel like you want something sweet, reassess yourself. Your brai...n needs a boost - have you had plenty of water today? Have you eaten something nourishing in the past few hours? Or are you just feeling de-energised? What you can do: Eat something nourishing Drink some water Breathe - deep breathing to clear out the stale air and get some good oxygen into your lungs - this also feeds you brain. Move - increase your circulation and get the blood flowing so it can deliver the goods to your brain, even stretching goes a long way. Do something to boost your mood, that is what your body is telling you. And smile See more

20.01.2022 An apple a day will keep anyone away if you throw it at them hard enough, right? Right! But thats wasteful, so eat it instead. BUT eat the whole thing. Thats right, skin, flesh and core. A recent Austrian study found that apples are actually a probiotic but most of the good bacteria is found in the seeds. But dont discount the flesh and skin, they still contain some of the bacteria. Also, dont discard the skin, it contains valuable anti-tumour-growing polyphenols that sl...ow and even stop cancer growth. Plus the fibre in skin and flesh is a PREbiotic, good for your guts. So dont waste your apple on someone who doesnt deserve it, eat the WHOLE thing yourself. Pips and all. https://www.sbs.com.au//why-humble-apple-could-be-new-frui #apples

19.01.2022 Symbiosis. A Greek word that literally means living together In this case Im talking about three things that go hand in hand when it comes to health and wellness: diet, activity/exercise and your mind. These three key influences on you health rely heavily on each other. You exercise, the endorphins released in your brain give you a kick; you eat good, nourishing food, you feel good about yourself; you have a positive mental attitude, you are more likely to eat good food and exercise and look after yourself in a positive way. Dont underestimate the power of combining all three to achieve your health and fitness goals sooner. You cant leave one out. Your mind and body will thank you. Youll shine

11.01.2022 Going to share one of our favourite family snacks - Sushi Rice. The kids love it, they even have it for brekky some days. Its healthy and DELICIOUS!!! 4 main ingredients: Rice (can be reheated left over or fresh cooked or out of those handy little microwave packs, brown white or with quinoa, anything goes here)... Small tin of tuna (if you dont like tuna, swap for prawn or chicken or tofu) 2 sheets sushi seaweed (nori?) Mayo (I like a full fat whole egg or soya mayo) Mix warm rice, drained tuna, mayo and crumbled seaweed on a bowl. You can add any greens you want, think of what you like in your sushi. Soy sauce or Tamari is optional. EAT!!!! This recipe is so versatile, bend it to your will Who needs to be mucking around trying to roll sushi? Not us! Tastes just as delicious and is healthy AF. See more

11.01.2022 An interesting read

09.01.2022 One of my favourite snacks - wholegrain rice crackers with some hommus and pickled red cabbage on top. The cabbage gives a lovely tang and is also a good probiotic. The more we vary our diets, the better the diversity of our gut biome. You can find it in supermarkets or maybe you know how to make it yourself. Its often sighted at this time of year with Oktoberfest, so keep an eye out. And with colour like that it looks spectacular on any plate

07.01.2022 Sugar content! Remember, sugar acts like a drug in your body. The more you eat, the more it wants and needs to get the same feel good kick. You WILL get cravings when you try to reduce sugar in your diet because its like heroin, your body wants it. The key is to know whats happening, and ignore it. Any change is hard, but anyone can do it.... Shine on! See more

06.01.2022 What do you do with your pumpkin seeds? Instead of throwing them in the compost bin, save them and roast them in the oven sprinkled lightly with salt. They take around 15 mins, dont burn them. They make a yummy crunchy snack, are high in fibre and the pumpkin juice residue from around them caramelises nicely. Its essentially pepitas with the fibrous outer coating that gives your insides a lovely, cleansing brush out. I give them to the kids before dinner when theyre ravenous but I dont want them to spoil their appetite. Usually on a night when Im already roasting pumpkin so I have the oven on and cook them at the same time as the dinner. Give it a go

03.01.2022 Hang on to your health ratings people, this cake will really freak you out! A healthy take on a chocolate cake. No flour, low sugar, SO easy!The best part is watching peoples faces when you tell them whats in it. After theyve eaten it, that is Chocolate Bean Cake In a bowl put: 1 tin of beans (any will do, red kidneys, black beans, canellini, butter beans ect), roughly drained.... 5 eggs 6 tbs oil (coconut, light olive, flaxseed, grapeseed, ect) 6 tbs cocoa/cacao powder 1/2 cup sugar (Ive successfully substituted with coconut sugar, agave nectar, maple syrup) 1 tsp vanilla 1/2 tsp baking soda 1/2 tsp baking powder. 1/2 tsp salt Get a stick blender and wizz it until smooth or put in blender and wizz until smooth. Wack it into your average size cake tin. Bake at 150C for 45 mins. Ice with whatever you like, the cake is so healthy, the icing doesnt count A ganache is good, or crisscross with melted white chocolate and refrigerate. Can also add 1/2 cup nut meal (almond, hazelnut, LSA, ect) for a heavier texture. N.B. Ive recently tried to blend this cake in a smoothie maker but some kinda reaction happened with the eggs and oil and it ended up like a soufflé, and flopped when taken out of the oven. So stick to the stick blender or regular blender and just go until you get a pretty smooth texture. Small bumps wont matter. See more

02.01.2022 More and more research is banking up: there is no one-size-fits-all approach to diet. I love this! Evidence from a huge international study shows that even identical twins respond differently to food! Why? They're thinking its your gut biome - the good bacteria in your insides. All the more reason to think about what your are putting in your mouth - look after your gut, get some probiotics and eat some prebiotic foods! http://www.tim-spector.co.uk/predict/

02.01.2022 Prepping. This is how you make healthy food convenient and therefore easier to choose over junk/convenience foods. A bit of time chopping fruit and veggies and having them ready to go in the fridge will increase your intake because its easy. Its taking away the barriers we use when were hungry and just need to eat something that lead us to ignoring healthier options and choosing a quicker ( usually less healthy!!!) alternative on the run. It makes my green morning smoothie... super quick. Handful of pineapple Handful of kiwi fruit Handful of spinach leaves 1 Tbs Chia seeds 1 tbs greens powder Some water/juice to get it all moving and BAM! Done Kids want a snack (like 5668 times a day!), great, heres a plate: Handful fruit, carrot sticks, hommus, done