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Stephanie Malouf Nutrition in Sydney, Australia | Grocers



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Stephanie Malouf Nutrition

Locality: Sydney, Australia

Phone: +61 434 109 922



Address: Shop 3/686-690 New South Head Road Rose Bay 2029 Sydney, NSW, Australia

Website: http://www.stephaniemalouf.com.au

Likes: 783

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24.01.2022 Collagen....you’ve heard about it, you may have tried it but do you know what it does, how it works and how you should be consuming it? I’ve teamed up with one of my fave collagen supplements @doseandco to answer all your collagen questions. Head over to their page to ASK DOSE X SM NUTRITION



23.01.2022 The kitchen for some is a source of pleasure and calm whilst for others a source of anxiety and discomfort. Some of my clients hate cooking mostly because they think they are bad at it. Like with anything, the more you work at it the better you get at it. If dont have any control over your food then you cant have control over your health. Getting comfortable in the kitchen and with throwing a simple meal together is essential for health and wellbeing. Meal prep doesnt nee...d to be a big production. I try to keep my recipes quick, simple and family friendly to encourage my clients to get in the kitchen. All my recipes are available for free on my website. So if you arent a natural cook, this weekend I challenge you to start with something simple and easy and focus on the fact that you are doing something good for yourself. @blakeheywood #cooking#health#nutrition

23.01.2022 Some salad inspo by my fave @ottolenghi Zucchini, mint, lentils, feta and broad beans

22.01.2022 Last nights GOOD carb herb and feta bean salad thrown together using the leftover herbs from the night before 1 tin of cannellini beans, big handful of chopped mint, big handful of copped coriander, crumbed feta, chilli, olive oil, while balsamic ginger, salt and pepper.



20.01.2022 What I love most about my work is getting to know my clients and connecting with them on a deep level. When I was studying my Health Science Degree we were told to keep strict boundaries with our clients. Never tell them about your personal experiences, keep it professional. I ignored this advice. A weight loss journey is equal parts physical, mental and emotional and I believe in order for it to be successful it often requires you to get vulnerable. It requires you to get to the core of who you are and let go of who you are not. Acknowledge your weaknesses to make them your strengths. How can a client be vulnerable with me if I can’t be vulnerable with them? Vulnerability is the birthplace of innovation, creativity and change.- BreneBrown Let’s get vulnerable.

20.01.2022 Losing the pregnancy weight whilst navigating motherhood can feel overwhelming. However with the right guidance, meal plan and mindset you can shift the pregnancy weight & more and feel better than you have ever felt, just like Julia

20.01.2022 Asian flavour explosion dinner sides with our miso salmon tonight... Side 1: Baby spinach, coriander, mint & avo salad Side 2: Boiled leeks with miso tahini sauce made better with a dash of @undividedfoodco Asian Dressing (next level good) and crispy fried garlic.



20.01.2022 Hello friends, let me introduce you to Chub. Chub is 2.5 kilos of fat mass. Yes this is what 2.5kg of fat looks like in the body. It isn’t pretty is it?! It’s almost twice the size of my head Some fat is essential for the body however too much fat is extremely dangerous and damaging to your health. Excess fat:... Causes inflammation in the body. Inflammation is at the root of all disease and leads to cell damage. Increases your risk of osteoporosis and bone fractures Affects how our body uses insulin, which causes hormone imbalances and leads to even more weight gain and at risk developing Type 2 Diabetes. Holds onto toxins therefore the more fat cells you have the greater the risk of toxic load in the body Affects your confidence and self-esteem and increases the risk of depression and anxiety. Can cause heart disease by raising blood pressure and cholesterol levels. Can cause sleep apnea by reducing your airways and impair treating during your sleep. How do you cause excess fat? A poor diet high in refined sugars and carbohydrates, bad fats, packaged foods and take away. Not eating the right portions for your body / consuming more calories than you burn Hormone imbalances Too much stress Lack of exercise Ps. I cannot believe I paid $250 for a chunk of fake fat

19.01.2022 True intelligence operates silently. Stillness is where creativity and solutions to problems are found. Elkhart Tolle When you cant find the answer, be still and let it find you

18.01.2022 His and hers nourish bowls for dinner tonight with @cleaversorganicmeat lean beef mince & @mingleseasoning speedy spag bol seasoning (this stuff is the best!) Roasted purple potato, zucchini and eggplant, lettuce, tomato and tahini yoghurt dressing.

17.01.2022 I dont like the concept of consistently counting counting calories (eg using myfitnesspal) or weighing your food. I believe it can trigger obsessive eating and cause you to develop an unhealthy relationship with food long term. Furthermore, obsessive calorie counting doesnt just take out the enjoyment of eating but it causes you to focus on quantity rather than quality. Whether your health goal is weight loss, increased energy, improved digestion or just general health, the... quality of your food is more important than the quantity of your food. When it comes to portion sizes there is a simple and easy method to ensure you are getting an adequate balance of macronutrients without having to track every single calorie or gram of food. The best thing about it is its always conveniently with you. Your hand. Your hand is proportionate to your body, making it an effective tool for measuring portions. Whilst specific foods and portion sizes can very based on your gender, goal, genetic make up or exercise levels, use the below as a general rule of thumb. #portionguide

17.01.2022 Let me start off by saying in no way am I out to shame brands or products however its my job to educate people on how to improve their health and advise them of products that could be disruptive. A very popular fibre supplement that people take to improve their digestion is Metamucil. Whilst they have a range of products, many clients that come to see me are taking the Sugar Free Metamucil which I advise they cease immediately. The second ingredient in this product is aspar...tame, an artificial sweetener that is disruptive to your gut health. Artificial sweeteners kill the good bacteria in your gut and disrupt your microbiome causing digestive issues like bloating and constipation. This is exactly what this product is trying to treat. It also contains the synthetic food colouring sunset yellow. Yum. Increasing evidence from animal studies and human observational studies points to a link between artificial sweeteners and an increased risk of: * Glucose intolerance * Weight gain * Diabetes * Behavioural and cognitive issues Observational evidence also suggests a link between artificial sweetener consumption and cardiovascular disease risk. The label makes the point to promote their product contains NO chemical stimulants yet it contains a chemical sweeteners and colouring If you want to take a fibre supplement just take psyllium husk powder or capsules without all the other added nasties.



14.01.2022 Its a chicken soup kind of night. Good for the gut and good for the soul.

14.01.2022 A client shared this with me the other day and something I needed to be reminded of. Life is 10% what happens to you and 90% how you react to it. Most of the time we cant control the hand we are dealt, but we choose how we play the game.

14.01.2022 A guide to ordering healthier cocktails and alcoholic drinks I enjoy a cocktail especially when its good weather but they can also be loaded with empty calories due to the sugar content. Here are some tips making your cocktails healthier. 1. Ask for no sugar or simple syrup ... 2.Opt for spirit based cocktails like vodka, gin or tequila and avoid champagne, Prosecco or sweet liquors 3. If fruity, opt for low sugar fruit/juices like grapefruit, lemon or orange as opposed to mango. 4. Avoid soft drink mixers like tonic water, lemonade, Coke or even Diet Coke. Choose soda water, or kombucha instead. The best: Dirty/ normal martini, vodka + fresh lemon, gin, tequila or vodka on the rocks, gin + cucumber + Soda, vodka + grapefruit, scotch on the rocks The worst: espresso martini, aperol spritz, mango daiquiri, pina colada

12.01.2022 The master @ottolenghi Roasted veggie salad with mustard and Parmesan salad. Veggies are not boring when eaten like this.

12.01.2022 Sunday brunch spread

11.01.2022 My @designsforhealthaus rep is way cooler than yours. And she brings me flowers just because @lindadalmolin you are the best!

11.01.2022 Its the greatest privilege helping young teens transform their mind and body to unleash their confidence, especially during high school which is an extremely challenging time. But the greatest pleasure is them realising they have the power to achieve anything they set their mind to and watching them take control of their mind rather than letting it control them. 20kg down and still going strong, I couldnt be more proud of you @bella.fancourt !!

11.01.2022 When you are 64 yrs young and rock leather pants like this, it needs to be acknowledged. Paula and I have been doing Zoom consults during Covid so I havent seen her in person in a while. When she strutted through my door today I almost fell off my chair. 13.5 kilos down and looking better than ever @ministryofcolour . How does she look?!

09.01.2022 Monday morning fasting fuel Fun fact: Coffee comes from a fruit. Even though we call them coffee beans they are actually the seeds of the red, juicy, cherry-like coffee fruit. One of the main health benefits of coffee is that its a natural brain boosting supplement. It boosts brain-derived neurotrophic factor (BDNF) by 143 percent. It builds new pathways in your brain, which helps you learn faster. BDNF also increases mental clarity and focus. Perfect start for a Monday morning.

09.01.2022 Home away from home

09.01.2022 When adopting healthier eating habits to achieve your health goals, the way you think about those foods and the language you use has the power to make or break your results. When you use words such as CANT or NEED it immediately makes you feel like you are arent allowed to eat those foods or forcing yourself to do something you dont want to do and eventually you will break. Its human nature to want what we cant have so avoid using the word cant cause you will only want it more. If you use positive and empowering words such as CHOOSE and WANT and focus on your WHY, you will have less resistance, feel more motivated and be able to maintain it long term. Having the right mindset is essential for long term change and motivation. #weightloss#mindset#diet#health

08.01.2022 Having a healthy relationship with food requires things; understanding food and how it affects your body and having healthy relationship with yourself with a positive mindset. Food is one of lifes greatest pleasures but it can also be used to fill a void and as a distraction from stress, anxiety or lack. This is one of the biggest causes of weight gain I see in my practice. I dont just work with my clients on changing their diet and lifestyle habits to support their goa...ls but also on changing their mindset, recognising their triggers and breaking limiting beliefs which is essential for long term change. If this is an approach resonates with you, book in for one of my FREE 15 min health assessments for a quick chat about how I can help you.

08.01.2022 If you struggle to drink enough water during the day, then you need this bottle by @healthish. I often have clients tell me that they hate drinking 2+ litres of water cause it makes them constantly run to the toilet. This usually happens because you are drinking your water incorrectly. Sculling large quantities wont absorb properly so you need to go to the toilet more. Its important to sip regularly throughout the day and this bottle does the trick. Ps my water is that colour cause Ive added @vida_glow collagen and @designsforhealthaus prebiotic fibre

07.01.2022 #blackouttuesday

07.01.2022 Beauty foods are a hot topic and rightfully so. Who doesnt want to look good? The key to looking good is feeling good and you are what you eat. More and more people are recognising the strong link between diet, gut health and skin health. Supporting your inner beauty directly influences your outer beauty. Below are some of my top beauty boosting foods that help you to glow from the inside out Good fats : Avocado, fatty fish such as salmon and sardines, olive oil, nuts ...and seeds. Avoid processed oils such as canola oil and sunflower oil which are highly inflammatory and added to most packaged foods. Antioxidant rich foods : Colourful fruits such as berries, vegetables, herbs, spices, green tea, raw cacao and legumes. Avoid processed foods like refined sugar, alcohol and gluten which promote inflammation and cell damage. Vitamin C rich foods: Lemons, oranges, capsicum, papaya, kiwi fruit, broccoli and cabbage. Vitamin A & beta-carotene: Carrots, sweet potato, papaya and leafy greens which help to support cell turnover and rejuvenate the skin cells. Detox foods: Cabbage, Brussel sprouts, broccoli, fennel, dandelion root and milk thistle. These all help eliminate toxins from your body. Protein & collagen: Protein is essential for the production of collagen, tissue growth and repair. This helps keep your skin looking tight and youthful. Good protein sources include wild fish, grass fed chicken, eggs, cultured yoghurt, beans and legumes and nuts and seeds. Collagen supplement are also a great booster such as @vida_glow and @doseandco as well as @undividedfoodco organic bone broth. Zinc : The skin is the 3rd most zinc abundant tissue in the body. Cashews, mushrooms, oysters, grass fed beef, pumpkin seeds and fermented yoghurt are all rich sources of zinc. Zinc is particularly beneficial for acne and scarring. Hydrate! Drink lots of water. Water not only helps flush out toxins but keeps your skin hydrated and plump. #skinhealth#beautyfoods @blakeheywood

07.01.2022 Ill often hear in my clinic I eat healthy but Im gaining weight. If you can relate to this then you could be eating too much of a good thing. There are many healthy foods that are high in calories and therefore can cause weight gain if not eaten in the correct amounts for your body type, exercise frequency and health goals. Whilst calorie counting isnt fun and can cause obsessive eating, its important to have a general understanding of portion sizes, particularly if your goal is #weightloss

07.01.2022 Courtney started her weight loss journey in Dec 2019 and since then has lost 16.5 kilos. Courtneys greatest accomplishment however has been healing her relationship with food. When she first came to see me she viewed food as a source of comfort which is why she struggled for so many years to find a weight loss program that worked long term. Working on her mindset and how she viewed food and herself has allowed her to transform her life. So proud Court! #weightloss#goals#mindset

06.01.2022 Navigating the supermarket aisles can be extremely challenging as we are paralysed by choice. What you choose to put in your shopping bag however has a huge impact on your health. To help you seperate the good from the bad and make more informed decisions I have created a comprehensive healthy shopping guide and Im giving it away for FREE. In this guide you will learn:... How to read Nutrition Information Panels How to identify health harming ingredients What all the different nutrition claims mean How to navigate each of the supermarket Aisles e.g. Fresh Produce, Meat & Poultry, Dairy, Baking etc. Plus My Healthy Shopping List & Product Picks Click the link to download https://www.stephaniemalouf.com.au/navigating-the-supermark #health#shopping#cleaneating#nutrition

06.01.2022 Chilli, ginger and lime fish tacos made using @mountainbreadau wrap as a low carb taco option Recipe on my site

05.01.2022 Exercise is a celebration of what you can do with your body, not a punishment for what you ate. Find ways to move your body that you enjoy, and stop forcing yourself to exercise in ways you dont. A variety of exercises exist because everyone enjoys different things. Dance... Walk with a friend Run Do pilates or yoga Skip Box Spin Just move your body and be grateful that you can. #exercise

03.01.2022 Small wins add up to being wins

03.01.2022 Staying hydrated during the colder months can be a little more challenging as you dont get as thirsty as the summer months. However you still need to keep your fluids up to stay hydrated, regulate your body temp and support the function of your cells, tissues and organs. Do you know that dehydration is masked as hunger? So you could think you are hungry and therefore eat more food when all you need is a big glass of water. Thats why staying hydrated is also important for weight loss. Adding low sugar fruit and flavouring your water is a good way to keep your water interesting, boost the nutrient content and...encourage you to drink more water. I also like to make ice tea using different herbal tea flavours. Whats your fave water boosters?

03.01.2022 Free Offer Clients often come to me confused because the are extremely active yet are struggling to shift weight. This is often due to one of two things: Their diet isnt supporting their training. You cannot outrun a bad diet. What and how you eat has a huge impact on how you body burns fat, stores fat or builds muscle. So huge in fact that its 80% nutrition and 20% exercise. ... They are doing lots of weight/resistance training. Muscle weighs a lot so if you are building muscle mass then this can reflect as weight gain on an average scale and therefore be misinterpreted as an increase in fat mass. Body composition is a better physical assessment as it gives you are more detailed breakdown of your: - Weight - Body fat % - Muscle Mass - Metabolic Age - Basal Metabolic Rate - Water Mass +++ More This allows you to better align your diet and exercise to your physical goals. Im offering all new clients a FREE Express Consult + Body Composition Assessment. Head to the link in my bio or to the Book an Appointment page on my website to secure your spot. Pls note that all body composition assessments must be done in-person.

02.01.2022 I dont like the concept of consistently counting calories (eg using myfitnesspal) or weighing your food. I believe it can trigger obsessive eating and cause you to develop an unhealthy relationship with food long term. Furthermore, obsessive calorie counting doesnt just take out the enjoyment of eating but it causes you to focus on quantity rather than quality. Whether your health goal is weight loss, increased energy, improved digestion or just general health, the quality ...of your food is more important than the quantity of your food. When it comes to portion sizes there is a simple and easy method to ensure you are getting an adequate balance of macronutrients without having to track every single calorie or gram of food. The best thing about it is its always conveniently with you. Your hand. Your hand is proportionate to your body, making it an effective tool for measuring portions. Whilst specific foods and portion sizes can very based on your gender, goal, genetic make up or exercise levels, use the hand method as a general rule of thumb.

01.01.2022 The power lies in your mind. You choose your thoughts, therefore you choose the quality of your life.

01.01.2022 One of the biggest problems I see in my practice is self-criticism and limiting beliefs. Your thoughts become your reality. If you dont love and respect yourself then you wont treat your body with love and respect. This is why people self-sabotage. Self criticism and limiting beliefs can trigger behaviours like overeating, undereating, over-restricting and binging. A healthy relationship with food always begins with a healthy relationship with yourself. Nourishing your body physically, mentally and emotionally is a sign of self respect. Dont be so hard on yourself. Your body does so much for you @juliehangart

01.01.2022 Todays lunch supplied by @il_chooko Rose Bay When buying my lunch I always try to build a balanced plate as best as I can with at least 2 handfuls of greens, palm size and thickness of protein and a cupped handful of smart carbs. Today I chose 2 salads to do this:... 1. Chicken salad (protein + veg) 2. Falafel salad (smart carbs + veg) Take away doesnt have to be unhealthy or unbalanced. Just do you best you can.

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