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24.01.2022 Love a good chicken noodle soup. This was a quick meal made last week with the help of a bbq chicken from @woolworths_au The base was onion, carrot, zucchini, corn and a heap of kale from my wee garden which I left simmering on low while running around at activities and then I dumped the shredded roast chicken in.... So much veggie goodness in a bowl with a little lean protein. Perfect for a winter evening meal and the busy life of a mum running around to activities in the afternoon. #mealprep #chickensoup #mumlife #chickennoodlesoup #eatwell #keepitsimplefood #nutritionist

23.01.2022 RECIPE BELOW!! I make my own chocolate-cashew spread as I dont like the % ingredient breakdown of the store bought ones and it takes about 5 minutes, 10 if youre a bit slow in the kitchen. It is a little less smooth than store bought spread but SO yummy...if I do say so myself ... I put it on my breakfast some days life doesnt get much better than chocolate for breakfast Recipe: 2 cups cashews 1 tbsp raw cacao or Dutch-processed cocoa 1/3 cup brown or coconut sugar 100g 70-80% dark chocolate, melted 1/2 cup MTC oil or coconut oil, melted. I like MTC oil as it has no taste but its expensive. 1 tsp vanilla extract 1. Add cashews to high performance blender or thermomix and blend till fine meal consistency 2. Add all other ingredients, blend some more until smooth as you think its going to get 3. Put it in a jar, eat in moderation. Good luck!! #chocolate #chocolatespread #recipe #eatwell #nutritionist @ Sydney, Australia

23.01.2022 Two packs of gourmet mushrooms from @harrisfarmmarkets, two bunches of asparagus and a small packet of bacon creates the tastiest base for a pasta sauce or placed in an omelette. Mushrooms contain prebiotics, a type of fibre, that may help to support a healthy gut. In a study on white button mushrooms, there were 3 grams of dietary fibre in a 100 gram serve of mushrooms, which is about 10% of your daily fibre needs. The fibre in mushrooms is mainly insoluble, the type that h...elps keep your regular. Asparagus is also high in insoluble fibre so all up this vegetable base is fab for your digestive health, not to mention all the fabulous nutrients that these vegetables contain powerhouse meal and most importantly tasty! Let me know if this is a mix you pull together often or something new youd like to try? #mushrooms #asparagus #pasta #omelette #bacon #mealinspiration #eatwell #quickmeal

22.01.2022 My kids (and hubby) are downstairs making me French toast and it will not look like this! I dont care though as so much attention, time and love will flow into my breakfast and that matters more than how it looks. Also I dont have to clean the mess up and that is GOLD ... Happy Mothers Day #mothersday #frenchtoast #eggs #love #toast #strawberries @ari_in_wonderland

21.01.2022 Are you in need of some hormone balancing help? There are many things you can do nutritionally to support the balance of sex hormones within your body. One is adding a 1-3 tablespoons of ground flaxseed into your dietary pattern daily. Flaxseed is a rich source of phytoestrogen. A phytoestrogen is a plant nutrient that is similar to the female hormone estrogen and depending on the balancing needs of your body they can have estrogenic or anti-estrogenic effect. ... Places to add flaxseed into your diet could be sprinkled on porridge, within baking, within smoothies. Assisting your body via nutritional therapy may reduce the symptoms of PMS, perimenopause and menopause. #flaxseed #womenshealth #estrogen #hormonebalance #woman #nutritionaltherapy #menopause #perimenopause #pmsproblems @ Sydney, Australia

21.01.2022 Back to two lunchboxes today Some during Australian isolation kept lunchboxes going, I hate washing them and like a hot lunch with the kids so this didnt happen in our house. With the return of both kids to school there was the reinstatement of Sunday lunchbox prep including blueberry muffins ... Prepping on a Sunday with something baked, a Tupperware container of pre-cut veggies for crunch and sip and a lose plan as to what the main part of lunch will be (sandwich, thermos of soup or pasta, etc) and ensuring you have fruit available can greatly lessen the mental load and potential stress felt in the morning. What yummy but nourishing treat did you pack for return to school today? #blueberrymuffins #mentalload #mumlife #kidsthatbake #lunchboxinspo #herewegoagain #bittersweet

21.01.2022 Are you a working mother? Are you struggling with your health goals? Maybe its got something to do with the balance of unpaid labour in your household.... Grab a cuppa and have a 3-minute read. Maybe a little change within your household will help you get closer to achieving your health goals. https://bit.ly/32rUQoc

20.01.2022 There is a significant MENTAL LOAD associated with planning meals for a family and this usually falls to the female of the house, due to the existing societal structure that may take another 100 years to fully evolve in terms of equality. You can lower this mental load with a little bit of bulk cooking so that in one burst of cooking you take care of a few meals at a time. Creating more mental space by taking care of the thinking (and doing) required for a few meals each we...ek may assist in helping you: 1. Feel calmer, 2. Operate more effectively, 3. Recognise opportunity, 4. Be more creative, 5. Make better decisions and; 6. Be less irritable (especially at the end of the day) 7. Enjoy the moment more Give it a go, see what happens if you cook in bulk for a few weeks, what changes for you? If you hit the obstacle of someone in your household wanting more variety I suggest you tell them to creat their own [potentially insert expletive] variety and do it themselves. Its amazing how quickly people fall in line when asked to do it themselves. Some great make in bulk meals are: 1. Veggie-filled Bolognaise 2. Soups 3. Stews 4. Curries 5. Pies 6. Chilli 7. Fruit compotes 8. Lasagne #food #psychology #mentalhealth #mentalload #wellness #soup #bulkcook #batchcook

20.01.2022 This is one of my favourite lunches and is often on repeat, its a great breakfast too, with or without an egg or two. Mixed mushrooms, spinach and asparagus topped with a sprinkle of Parmesan and a drizzle of black truffle oil....on toast...which you cant see. It is ALOT easier to maintain a nourishing dietary pattern when you find combinations and flavours that you love. Set aside time to learn combinations and seasonings that make you feel satisfied and happy after a me...al. It will make you want to have it again, thereby making it easier to maintain a healthy diet devoid of processed foods because you like real food more. #tastematters #mushrooms #asparagus #eatwell #behaviourchange #nutritionist @australianmushrooms

20.01.2022 I read an article last week I think (time is fluid at the mo) about why people are baking bread. All of us would likely say and easily agree that bread baking is a way to pass time in a productive fashion but from a psychological perspective bread baking brings us comfort and can relax us during uncertain times. Firstly it promotes mindfulness engaging us in a tactile task that while our body (hands) are busy allows our mind to relax, regroup and refocus. Secondly, the sme...ll of freshly baked bread is likely to instigate odour-cued positive memories, sparking familiar, cosy feelings that we need in times of high anxiety. Creating something from nothing and enjoying the fruits of our labour is rewarding during these stressful times. And lastly eating carbohydrate based foods boosts the uptake if tryptophan by the brain. Tryptophan in the brain increases production of serotonin, a neurotransmitter that promotes calm and contributes to feelings of wellbeing and happiness. So rather than beat yourself up for having some yummy freshly-baked bread because its a carb (- sarcasm), pivot* your thinking to the fact that the process of making and eating some bread is most likely doing your mental health a world of good. The recipe for this yummy fruit bread can be found at www.goodfood.com.au - delish straight out of the oven, dense and very yummy with blue cheese when toasted *everyone is using the word pivot so I found a place to use it to #bread #breadmaking #fruitbread #carbohydrates #mentalhealth #brainhealth

19.01.2022 I would be lying and it would be an over-simplification of the behaviour change process if I said mindset and focusing on what you gain from a lifestyle change will mean success over failure. There are many other factors at play; dominant personality traits, environment and motivational factors to name a few. However, focusing on what you gain with making a lifestyle change will result in the process of change feeling easier. The human mind likes and persists with things that feel easier as it is set up to conserve energy. Easier things take less energy. #focusonwhatyougain #lifestylechange #habit #habitchange #healthbehaviourchangecoach #nutritionist

19.01.2022 Many of us have a shitty committee in our mind, blowing things out of proportion and telling us how much of a failure we are. When trying to attain a health goal, especially weight loss goals, our shitty committee can fully derail us. No weight loss journey is perfectly linear, some weeks are better than others however if your shitty committee takes hold you can be derailed fully and drop back into old habits that move you away from your health goal over time, rather th...an ever closer to it. The way to quiet your shitty committee over time is to reframe with three quick steps; 1. Write down the shitty committee automatic negative thought. eg. I just ate two pieces of toast with butter and jam, I've ruined everything. 2. Identify how irrational or distorted the thought is. This requires significant self awareness and honesty. Regarding the above its "all or nothing" thinking which has no place in a weight loss journey. 3. Replace shitty committee negative thought with rationale, useful thought. eg. "It's only two pieces of toast, I can have a nourishing salad with chicken for lunch and the legume and vegetable soup for dinner as planned and I am back on track. All is not lost. I can move my intermittent fasting day to tomorrow." It's all about getting back on track as quickly as possible rather than wallowing in a diversion and your automatic negative thoughts. Failing into old habits is going to happen, you are human, not a machine and every human needs toast and jam once in a while, its delicious. The key is knowing the difference between it happening very little and telling the shitty committee to f*&k off and knowing you really are not eating to serve your goal and paying attention to the rationale side of your brain that is telling you to stop and get back on track. There is a difference between delusion and quietening your shitty committee. A health coach is useful in identifying delusion versus unhelpful cognitive distortion. The term "shitty committee" was not invented by me, I first heard it from the @projectlove chicks and loved it. #diet #negativeselftalk #eatwell #habit #habitchange See more

18.01.2022 DON'T MISS OUT! -- BALANCED BODY BITES ORDERS CLOSING FOR THIS WEEK AT 2PM. _____________________________ Hi Lovelies,... This time of year gets harder and harder to stay on track from a health perspective for families. To help mums, because let's be honest most snack prep falls to us mums, I am offering a "Balanced Body Bites" service up until Christmas. This week's "Bites" are; Nut-Free Choc-Sunflower Seed Bliss Balls - Batch of 10 = $15.00 - Ingredients; organic sunflower seeds, chia seeds, organic dates, vanilla extract, cacoa, cinnamon Blueberry Muffins - Batch of 12 = $24.00 - Ingredients; Organic wholemeal and plain spelt flour, baking powder, cinnamon, organic eggs, EVOO, vanilla extract, maple syrup, organic milk, organic blueberries Choc-Banana Bread Loaf - 1 Loaf = $20 - Ingredients; Organic wholemeal spelt flour, baking powder, bi-carb soda, cinnamon, organic bananas, coconut oil, organic eggs, chia seeds, organic milk, vanilla extract, dates, brown sugar, dark chocolate chips (70%) DM me with your order and a contact phone number. If you'd like to go in the draw to win one batch of each, commit to a purchase, plus recommend my service to 3 local friends. I'll draw the winner on Friday afternoon. DELIVERY LOCATIONS: WILLOUGHBY, CASTLE COVE, CASTLE CRAG, ROSEVILLE, LINDFIELD, FORESTVILLE, NORTHBRIDGE OR COLLECT FROM ME IF LIVE FURTHER AWAY DELIVERY DAY: SUNDAY (ready for the school week) Please don't order if anyone in your family has a nut allergy, my kitchen is not a nut-free zone. #homemade #kidssnacks #lunchbox #baking #helpingmums #keepingkidshealthier #lesseningthementalload Willoughby Living Ku-ring-gai Living Mosman Living #mumshelpingmums

18.01.2022 This offer is for the chicks in the Balanced Body community! I'm building my presentation portfolio and wanted to trial some content via an online event. If you're interested in helping reduce your PMS symptoms naturally via nutritional therapy and lifestyle changes then click on the link below to sign up for a FREE 1-hour event where I'll help you understand 10 easy changes that could make a big difference to how you feel month-to-month in the lead up to your period. ... https://bit.ly/2WxDgL0

18.01.2022 Thinking of meals for the week ahead, look no further than this very simple tofu and asian style salad. All you need to make it happen is; 1 x asian salad mix bag 1 x 200g packet of firm marinated tofu (or marinate yourself with honey and soy) 1 avocado, cubed ... I air-fried the tofu as an experiment and it was a little crispy while warm and soft inside which was delicious but a similar effect can be had by warming in a frying pan. A simple light soy and lime dressing is yummy with this; 2 tablespoons lime juice 2 tablespoons soy sauce 1/2 tablespoons brown sugar 1 teaspoon sesame oil 2cm piece fresh ginger, finely grated If you're quite hungry, add a serve of brown rice and quinoa to each person's bowl -- I tend to use the ready to heat Sunrice Brown Rice and Quinoa mix on a busy weeknight. If you don't want to think too hard about another meal during the week, repeat the salad either with beef strips or chicken tenderloin. I sometimes also add a punnet of tomatoes, chopped into quarters. Hope this has given you some inspiration for the week ahead. If you are Australian, the tofu I use is Macro and the salad bag can be found in the fresh vegetable section. Nx #weeknightmeals #mealprep #mealplanning #salad #asiansalad #tofu #plantled #vegetarian #meatlessmonday See more

17.01.2022 Take me back to yesterday when a lovely chef made us a delish Cauliflower salad. I love ordering salads when I am out and about as it provides great inspiration for creating simplified versions at home. Now to the most important part of this post, having a balanced body isnt just about the food you eat, its also about the healthy, fulfilling connections that you foster, as these nourish your mind.... The pics following the pretty salad are of the wonderful women out with me yesterday, who have been in my life since we started Mothers group together 10.5 years ago. Without them Im pretty sure I would have lost my mind in those early years. #salad #friendship #womenshealth #eatwell #cauliflower #roastvegetables #motherhood #40 @ The Dolphin Hotel

17.01.2022 During this unprecedented time, I wanted to offer a gift to my community and the chance to improve their health at their own pace by taking part in my Reboot and Rebalance Program free-of-charge. Over 28 days youll receive: * A welcome and intent setting e-book... * A pantry detox e-book * A series of educational and empowering nutrition-related emails * Meal plans and recipes to inspire the change required to achieve weight loss, increased energy and vitality-related health goals * An opportunity to learn how to use the 5:2 method to speed up unhealthy fat loss if you dont have the patience to let time and consistency take its course. * A pantry detox e-book * Access to me at the 14 and 28-day point for a live Q&A. Simply sign up below and I will be in touch with your welcome and pantry e-book on Wednesday April 22nd. https://bit.ly/2Vg5NWg Yours in health and vitality, Nereda x The Balanced Body Nutritionist.

17.01.2022 By now you are likely aware that salmon is extremely good for your body and brain due to the presence of lovely omega-3s. I love ensuring my clients have a steady flow of omega 3s throughout their weekly eating pattern. This helps them optimise their chances of long term brain health and gain the variety of anti-inflammatory effects linked to omega 3 intake. The best way to get a robust amount of omega 3s into your weekly diet is with approximately 2 serves of fatty f...ish, like salmon or mackerel, sardines, etc. A simple way to prep salmon for a quick roasting is to spread a mixture of capers, dill, lemon and pepper across the fish. The flavours are delicious and work really well with a simple italian-influenced salad. Stick a in the comments if you think you will try and add this simple salmon to your meal plan this week, I'd love to hear from you. Nx #salmon #omega3 #fattyfish #herbs #dinner #mealprep #nutrition #eatwell See more

16.01.2022 Yesterday I had a day off from family life. I took myself off to the QT Sydney using a day use booking. I did no chores, made no decisions for those I care for and love, I drank tea and read books and essays, I had a very long bath, gave myself a facial. I went for a two hour walk where I didnt have to respond to a whinge to stop or ask for someone to speed up, watch where they are walking etc. it was bliss. In amongst all this relaxed living I ate this salad. It was delish...! Especially the avocado, edamame and cashews. I felt like I was doing something good for my body along with all the other self-care I showered myself with. Food can be self-care, remember that. Its probably the most important of self-care as it impacts how you feel and your physical wellness profoundly over time. So, feed yourself well #selfcare #sunday #eatwell #walk #move #relax

15.01.2022 Bliss balls, energy balls, raw balls...these bundles of yumminess go by many names and as a snack are a wonderful size HOWEVER you need to know they are packed full of energy (aka calories)... I would hazard a guess that this little tasty morsel was about 230 calories (a small apple is 53 calories, a Mars Bar is 230 calories). I position a bliss ball as a treat in my mind, especially the big ones that you buy at a cafe. And I enjoy every bite...hence this is half eaten prior... to me thinking to take a photo I eat them once in a while, not everyday. When you have one of these and a full cream regular cappuccino, then your snack energy intake is 360 calories, that is more than a small chicken Caesar salad bowl from Woolworths (311 calories). When you are trying to maintain a healthy weight or lose weight in an obesogenic world, mindfulness is required 90-95% of the time....the other 5-10% of your intake is soul food and is eaten for pure joy. Chose your soul food moments wisely. #friday #soulfood #blissball #energyball #calories #weightlosshelp #choosewisely #peanutbutter #cappucino

14.01.2022 Breakfast, brunch, lunch or dinner. How versatile is corn fritter! We had this with a tomato and avocado salsa and a wee bit of ham - delish!! Also fab with poachies, but Im sure you all know that What do you like to have with your corn fritters? ... #breakfast #lunch #dinner #cornfritters #avocado #tomato #eatwell #homemade #brunch

13.01.2022 My stress is high and my energy low at the moment so I am prioritising meditation, nutrition and movement so that I can show up better for myself and my family. Prioritising these things is not an elaborate undertaking; it is a 10 minute meditation first thing (that children know not to intrude on), it is eggs on sourdough or my hormone balancing cacao, oat and seed porridge, a long walk and a 7 minute resistance work out everyday. With this routine in place, I feel calmer... and more productive. Im a much nicer person and mother, maybe thats why my kids dont bother me early morning very much What do you do for yourself when you are feeling stressed or low energy? #stress #meditation #breakfast #food #eggs #routine #haveaplan #nutrition

12.01.2022 OMG! How good does this salad by @frommylittlekitchen look! It has inspired me to embrace the first hot day of spring in Sydney and make a magical pumpkin salad Im all about cutting corners within the busyness of work, study and running kids around so to speed up cooking process will be using prepares pomegranate seeds and pre-cut pumpkin cubes. It will still be nourishing and still be damn tasty. Streamline where you can so you can fit in your nourishing meal goals othe...rwise you will come up against the problem that time and your energy isnt infinite. How do you fit in meal prep and cooking in your busy life? Would love to know. #salad #pumpkin #quickmealprep #familylife #busylife #mealprep #mealinspiration #plan #nutritionist

11.01.2022 How is your fibre intake? Do you know? It is recommended that Australian adults consume 25 - 30g of fibre per day. According to research, only 20.8% of adult Australians reach the suggested fibre intake target required to reduce the risk of chronic disease (1). That means 4 out of 5 Australians aren't eating enough fibre ... To be honest, it is hard to make a behaviour change based on reducing chronic disease risk; but how about shorter-term impacts of low fibre intake like; Irregular bowel movements and constipation Bloat Hormone imbalance Weight gain Fluctuating energy levels Poor skin appearance Fluctuating mood Constant hunger Can't say I want any of those things and really nor should you settle for those things as part of your day-to-day life. If you'd like to learn about how to improve your fibre intake direct message me to organise an initial consultation that will bring your friend fibre well and truly into your life. PS. Chia pudding topped with fruit is an excellent source of fibre and protein I have a version of this every morning with an additional tbsp of psyllium husk to ensure my day starts with approximately 15g of fibre. Source: (1) Fayet-Moore et al, 2018. #nutritionist #fibre #behaviourchange #healthbehaviourchange #foodforthought #doyouneedmyhelp? #poo #weightmanagement #weightloss #foodandmood See more

11.01.2022 I had a punnet (1kg) of less than tasty looking tomatoes (pale red not bright) so I roasted them and today will make them into tomato soup. To roast them I cut them in quarters, drizzled them with garlic-infused oil, sprinkled them with salt and fresh thyme...added 2-3 tbsp balsamic vinegar and roasted at 180c for 1hr. Virtually no work on my part for a very tasty end product. ... You could turn these bad boys into a soup, a pasta sauce, sit a piece of pesto chicken or fish on them and eat with steamed broccolini. A nicely roasted tomato is SO versatile. I roasted these on Sunday as part of meal prep so I could turn them into something tasty in less time during the week. #tomatoes #practical #tip #soup #pasta #mealprep #nutritionist

11.01.2022 As you head into your weekend, remember to drink alcohol mindfully. There are so many reasons that we drink alcohol; to enhance sociability, to escape problems, to feel happier, to feel quickly relaxed, for enjoyment, or for ritualistic reasons. Drinking alcohol is woven into our cultural fabric. ... But it's health and lifestyle impacts can quickly head downhill, after about the 2nd for females and the 3rd for males. As much as we try to ignore the fact, alcohol is a toxic substance, a form of poison. It affects us negatively, both cognitively and physically, when consumption is too high and too often. So drink mindfully and stop before you make it hard for your body to remove the toxins associated with alcohol consumption efficiently. There are so many positives to stopping before you are drunk; * You get to have more usable time across your weekend * You get to feel better the next morning, which usually means you eat better * You get to leave behind feelings of guilt or shame * You get to be a better parent the next morning * You get to not have a headache * You get to save some money to spend elsewhere * You get to have a more balanced mood throughout the day after you had a couple of drinks Think about what you get by drinking in moderation, rather than what you lose and you'll quickly see its a win-win for your health and your day-to-day life. #fridayfunny #drinkmindfully #alcohol #wine #health #cognitivehealth #brainhealth #drinkmoderately #qualityoverquantity See more

11.01.2022 This was the yummiest soup - Potato, mushroom and corn chowder. While it has a creamy appearance only 1/2 cup of milk was used which for me is a plus because creamy meals tend to be very hard for my body to digest due to no gallbladder (lower ability to digest fats) and sphincter of oddi disorder that is triggered by too much fatty foods, especially cream and butter (sad for a buttery pastry lover!!). A soup is one of the best ways to eat loads of veggies easily and tastingly.... There are so many recipes online for you to try and adapt. At this time where we all need to be supporting our immune systems we need to be eating nourishing food, not foods that are full of energy but devoid of the nourishment our body needs. #soup #chowder #comfort #bacon #vegetables #nourish #nutrientdensefood

10.01.2022 It's Sunday. Make yourself a cup of tea and take in some tips regarding conditioned behaviour that may be taking away from your health...and no, its not the simple eating of chocolate...that's potentially the least of your concerns as a working mother trying to build a healthier body. Read up, share, let's change this ridiculousness. New blog in profile.... #workingmother #workingmum #health @fairplay #sharedworkload #mentalload #ridiculousexpectations #letsmakeitbetteronehouseholdatatime See more

10.01.2022 BREAKFASTING FOR BRAIN HEALTH, GUT HEALTH AND HORMONAL BALANCE I eat with quite a bit of purpose, especially at breakfast time. This is a version of what I have most mornings and I created it to have a yummy way (for me) to consume a heap of fibre, multiple probiotics, protein, omega 3s and phytoestrogens. ... All these nutrients individually are fabulous for brain health, gut health and hormonal balance. The mixture is; 2 tbsp oats 2 tbsp chia seeds 1 tbsp ground flax or linseed 1/2 tsp vanilla bean paste 1/2 tsp cinnamon 1/2 cup full cream milk I cook in microwave for about 1 min, 30 sec and then top with berries or stewed fruit mix. This is all pulled together in a wee ramekin. Let me know what you think. #flaxseed #oats #chiaseed #porridge #brainhealth #hormonalhealth #womenshealth #fibre

10.01.2022 Hi Lovelies, This time of year gets harder and harder to stay on track from a health perspective for families. To help mums, because let's be honest most snack prep falls to us mums, I am offering a "Balanced Body Bites" service up until school holidays start. ... Week 2's "Bites" are; Nut-Free Choc-Sunflower Seed Bliss Balls - Batch of 10 = $20.00 - Ingredients; organic sunflower seeds, ground flaxseed, organic dates, vanilla extract, cacoa, cinnamon, coconut oil, maple syrup - These last in fridge about a week and in freezer about 2 months - If you ordered last week you'll notice the price has increased; I miscalculated last week, made a loss which is fine for 1 week but not very smart to do twice. Apple and Oat Muffins - Batch of 12 = $24.00 - Ingredients; Organic wholemeal plain spelt flour, rolled oats, baking powder, cinnamon, mixed spice, free range eggs, EVOO, vanilla extract, brown sugar, organic milk, organic apple (skin on) - These last at room temperature for 3 days and can be frozen for up to 3 months. Banana Bread Loaf - 1 Loaf = $20 - Ingredients; Organic wholemeal spelt flour, baking powder, bi-carb soda, cinnamon, organic bananas, coconut oil, organic eggs, chia seeds, organic milk, vanilla extract, dates, brown sugar. DM me with your order and a contact phone number. If you'd like to go in the draw to win one batch of each, recommend my service to 3 local friends. I'll draw the winner on Friday afternoon. DELIVERY LOCATIONS: WILLOUGHBY, CASTLE COVE, CASTLE CRAG, ROSEVILLE, LINDFIELD, FORESTVILLE, NORTHBRIDGE OR COLLECT FROM ME IF LIVE FURTHER AWAY ORDERS CLOSE: THURSDAY 6PM DELIVERY DAY: FRIDAY AND SATURDAY Please don't order if anyone in your family has a nut allergy, my kitchen is not a nut-free zone. #homemade #kidssnacks #lunchbox #baking #helpingmums #keepingkidshealthier #lesseningthementalload Willoughby Living Ku-ring-gai Living Mosman Living #mumshelpingmums

10.01.2022 Black lives. All lives matter. #blackoutday2020

09.01.2022 Mmmm...veggie tacos - the best!! These ones are made with beetroot hummus, sautéed zucchini, mushroom and spinach mixture then topped with red capsicum salsa and a sprinkle of feta. Absolutely delish!! ... #veggies #plantled #mexican #tacos #lunch #snack #eatwell #wellwoman @ Sydney, Australia

08.01.2022 This was the yummiest soup; cauliflower and cashew soup topped with sautéed corn, mushroom and parsley, then drizzled with truffle oil. Delicious! Fantastically simple and a great way to pile vegetables into your lunch or dinner, using a bit of truffle oil makes it feel and taste more decadent than it is. Varying the vegetables, herbs, seeds, fruits and nuts you eat day to day, aiming for 30-40 different types is the best way to build and maintain healthy gut flora. ... In this soup you receive 5 plant food types in a serve. A healthy gut influences weight management, mood and immune system health so put some of your being healthy time towards the planning and prep required to maintain its balance. #guthealth #soup #lunch #dinner #eatwell @australianmushrooms #truffleoil #plantfood #vegetarian #flexitarian #homecooking #nutritionist #healthcoach

07.01.2022 I'm Nereda, the university-qualified nutritionist behind the Balanced Body Australia. I am a scientist and a skeptic; I don't believe in detoxes, fad diets or that food can cure everything. I have a passion for helping people achieve their health goals through improved nutritional literacy, the building of sustainable eating habits and mindfulness around how and what they eat. I use this feed to encourage habit change and inspire you to bring practical and tasty home cook...ing back into your life. Cooking nourishing meals at home more often, despite your busy lifestyle, is one of the most important habits you can develop for yourself and the good of your family. I offer my advice from the perspective of being a mum of two primary school aged kids, the wife to an unbelievably busy, senior exec husband and a woman who spent 18 years in the time-critical sponsorship and event marketing agency world. I understand pressure, professional life and being time poor. Now, its your turn, tell me a bit about you and your eating habits? What do you struggle with? What gets in the way of you achieving your health goals? What has been your biggest health success this year? Or simply like my page to receive a little home cooking inspiration or evidence-based health information every few days :-) #nutritionist #healthyhabits #habits #eatinghabits #diet #eatwell #eatbetter #mom #mum #mumlife #workingmum #workingmom #weightloss #diet #educate #foodie #food

07.01.2022 Apple with peanut butter is a favourite snack in our house simple, filling and full of nutrients. @activeandnourished dresses hers up with a sprinkle of muesli / granola which Ill be adding from now on. Be mindful not to go overboard on the peanut butter or whatever nut butter you favour. While nutrient packed, they are also energy dense and if you are managing your weight like many are in this more sedentary life that we lead you cant be having spoonfuls and spoonfuls o...f nut butter and expect things to remain in balance easily. A tablespoon with an apple is Portion matters, I know that may not be in keeping with what others have to say in the eat the donuts all the time world of instagram but I refuse to lie about the fact that the choices you make influence the overall health and functioning of your body. And too much of anything is unlikely to serve you well. #apple #peanutbutter #muesli #snack #portionmatters #nutritionist #healthbehaviour

05.01.2022 Mexican Bean Soup Brilliant for Meal Prep on Sunday and so delicious and nourishing. Serves ... 4 - 6 INGREDIENTS Soup 2 tsp. olive oil 1 large onion, finely chopped 2 red capsicum, cut into chunks 3 zucchini, finely sliced (half-moons) 1-2 garlic cloves, finely chopped 1 cup corn kernels 1 tsp ground coriander 1 tsp ground cumin 1 tsp mild paprika tsp ground oregano Pinch or two of chilli flakes 400g can chopped tomatoes 400g can black beans, drained and rinsed 3 cups vegetable stock (more if you like a more runny soup, I like mine borderline stew) Guacamole 2 avocadoes Handful of chopped coriander 1 lime, juiced red chilli , deseeded and finely chopped METHOD Heat oil in a large saucepan, add the onion and capsicum and fry for approximately 10 minutes, stirring frequently. Stir in the garlic and spices, then tip in tomatoes, zucchini, corn, black beans and vegetable stock. Simmer, covered, for 15 minutes. Meanwhile, peel and de-stone the avocado and tip into a bowl, add the coriander, lime juice and finely chopped chilli and mass well. Ladle soup into bowls and top with guacamole to serve NOT ONLY DELICIOUS BUT NUTRITIOUS BECAUSE; Dietary fibre is recognised as an important factor in weight loss and weight management by functioning as a "bulking agent" in the digestive system. High fibre foods increase the sense of fullness after eating and reduce appetite, making an individual feel fuller for longer, thereby lowering overall calorie intake. The fibre, potassium, folate, vitamin B6 and phytonutrient content of black beans, coupled with its lack of cholesterol, all support heart health. #soup #mealprep #lunch #dinner #vegetarian #plantbased #flexitarian #mealprepsunday #nutritionist #nourish #recipe #souprecipe See more

04.01.2022 Weight gain is often a symptom of something bigger. If you are addressing weight as if it is a root cause then you will continually cycle through diets that work for a while before ending up back where you started. While the unwanted weight and body fat may be at the forefront of your mind, addressing the causative factors should be your focus, not the weight itself. Even though the weight will be the thing you can't stop thinking about or the thing that upsets you the ...most when you try and get into your jeans, or the thing that the Dr has expressed serious concern about. What is causing your weight gain and unhealthy body fat not to move should be your focus. There are so many causes for weight gain; Chronic stress and the effects of cortisol Sub-clinical hypothyroid Blood sugar imbalance Insulin resistance Disrupted or too little sleep An inflammation-causing diet A higher energy intake than your body requires Nutrient deficiences Not being honest with yourself about the ultra-processed foods and alcohol you are consuming too regularly Using food and alcohol to distract from or numb emotions Distracted eating practices Could one of the above be at the root of your weight problems? Is there one that resonates with you? #weight #diet #weightgain #hormones #stress #lifestyle #habits #healthyhabits #learntoeat #eatwell #rebalance #womenshealth #chronicillness See more

03.01.2022 My kitchen by myself is my happy place Little oat and sultana cookies made for snacks throughout the weekend and maybe Monday for school lunchboxes. You can make most baking healthier simply by halving the sugar indicated in the recipe. It will make the cookie lighter in colour when cooked. Experiment and try lessening the sugar you add to your baking. ... #responsiblysweet #homemade #cookies #baking #happyplace

03.01.2022 Happy Easter everyone! Enjoy this time with family and find the moments of happiness within the quiet that you can. If in doubt, bake. ... #hotcrossbun #bake #homemade #kidswhobake #smallthings #mumlife

02.01.2022 I am currently loving cacao porridge with raspberries - bloody delicious and very satisfying. Cacao is pretty amazing from a nutrient perspective - studies suggest that daily intake of cacao flavanols (the micronutrients within cacao) can improve mental performance in people with and without mental impairments. Women are more vulnerable to mental health problems and neurodegenerative diseases than males. Youd think we put up with enough shit - periods, inequality and menop...ause but no, we also get the short straw when it comes to mental health vulnerabilities, ffs!! So if the simple action of adding high quality dark chocolate to your diet like consuming a serve of 70%+ dark chocolate, adding a tablespoon of cacao to our porridge or having a hot chocolate or a chocolate smoothie then I think its an easy win. The magnitude of effect of course is still to be understood but given it cant hurt, I say add it in to your dietary pattern and enjoy Tell me how youre going to add dark chocolate into your eating habits, Id love to hear. #cacaoporridge #cacao #darkchocolate #chocolate #womenshealth #health #brainhealth #mentalhealth #nutritionist

02.01.2022 The perfect WFH brunch or lunch inspiration. Full to the brim with healthy fats, protein and a plethora of vitamins. This combo is sure to keep you satiated and help maintain a positive (good) mood. #toast #avocado #eggs #healthyfats #protein #brainfood #eatwell #wellwoman #hormonebalance @toastsforall and @nicoleeatsnyc

02.01.2022 Part of easing our mental load as parents is having a bank of meals that both adults and children will enjoy. In our house this is one of those recipes - turkey meatball and vegetable soup The recipe can be found at www.skinnytaste.com/mini-turkey-meatball-vegetable-soup/ I would double it so you can freeze an additional 1-2 meals for everyone...further reducing time in kitchen and time spent thinking what shall we have for dinner...... For us this recipe made enough for 2 meals but when it comes to meatballs I want at least 3 meals out of the effort. Enjoy!! #soup #winter #vegetables #meatballs #mentalload #eatwell #nutritionist

02.01.2022 This is my father-in-laws fantastic recipe scallop ceviche salad. Brent and I made it last weekend and enjoyed it with margaritas. Absolutely delicious. The quickest way to improve your health is to cook more of your own meals. That way you are aware and can manage the levels of unhealthy fats, sugars and highly processed carbohydrates that you consume. ... Ive included the recipe If you are feeling inspired. We cured our scallops for 1/2 hr rather than the 10 mins. #eatwell #homemade #seafood #salad #margaritas @ Sydney, Australia

01.01.2022 Hi All, I've got a little space in my one-on-one appointment schedule over the next month and wanted to offer my Balanced Body FB community the chance to get on top of their COVID curves if they have stuck around a little longer than expected There is never a perfect moment to start a health journey, however starting now may help you take control before you embark on the silly season and things truly get out of control.... During your initial consultation with me I would; Review your current eating and drinking behaviours, plus important lifestyle factors like sleep and stress. Identify behavioural changes that would have the greatest impact in relation to your health goals Develop a 4-week action plan with meal and snack suggestions that fits practically into your lifestyle while helping achieve your health goal. As a Balanced Body FB Community member a discount of 20% off your initial consultation applies. DM me with any questions or if interested in a chat to see whether my approach will work for you. #weighloss #weightmanagement #behaviourchange #dietaryadvice #health