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The Nutrition Movement

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25.01.2022 EVIDENCE BASED MEDICINE // . Increasingly I have seen the word evidence based thrown around over social media - but what exactly is it?? . Evidence based medicine is essentially the act of looking for the truth; to be able to estimate the reliability, justice or credibility of health-related information.... . Ever wonder why health advice and recommendations are constantly changing?! Evidence based practice. Science is constantly evolving and it is a health professionals responsibility to keep up to date with the newest scientific research and to be able to apply this knowledge in the clinical setting. . No, we don’t get our recommendations from our mums sisters neighbours herbalist or fav insta influencer because they are taking a supplement that worked to treat their high BP; An evidence based practitioner is trained to consult the best available scientific literature, clinical trials, guidelines and take individual patient needs into consideration. . So, Next time you are reading a blog post or article and think something seems fishy .. consult an APD or other evidence based practitioner who is able to decipher the fact from fiction and please please please do not always trust Dr Google!! See more

25.01.2022 FOOD IS FUEL // One of my favourite analogies is that in order for a car to run, it needs petrol.. and humans are the exact same only that our fuel is food. . Every single one of your cells, organs and bodily processes requires adequate energy to function and work normally. Your growing hair and nails, muscle contraction, digestion and gut function, cognition, body temp regulation, mensuration and hormone regulation just to name a few. . Some people require more ‘fuel’ than ...others depending on activity levels, height, age and other requirements however the bottom line is that we all, as humans need to be consuming adequate amounts of food for our bodies to function and thrive . Heard of BMR aka your basal metabolic rate? This is the amount of energy that your body needs to function if you were literally sleeping all day. This number can be calculated pretty easily using your age, gender, weight and height. Your BMR does not take into account the extra energy you require when walking to work, swimming, running, walking the dog etc, and is probably going to be above the 1200cals that the latest diet/weight loss plan has prescribed to you. . What is the best fuel for an active, healthy body?! Ensure you are eating regularly through the day, with adequate portions of satiating meals and snacks. Vary it up daily with different carbs, fats and proteins to get all those nutrients in, and if you can avoid it, never cut out food groups. Be kind to your body See more

23.01.2022 Check out: https://thenutritionmovement.wordpress.com/ for recipes and all things health and nutrition

22.01.2022 Everything you know about coconut oil might be a lie

22.01.2022 Day on a plate // . BREAKFAST 2.5 weetbix with skim milk and banana .... SNACK Yopro Corn thins with PB . LUNCH Baked sweet potato, tofu, broccoli, spinach quinoa salad Apple . SNACK Pear Berry smoothie ~ 1/2 frozen banana, frozen berries, LSA, milk See more

21.01.2022 Excited to be running this event tomorrow! It's so important that children (and adults!) consume enough fruit and veg; remember 2 serves of fruit and 5 veg & try to limit processed foods including deli meats to reduce the risk of developing some cancers. Check out this website for lunch ideas and recipes https://healthylunchbox.com.au/

20.01.2022 Cant go past a good smoothie bowl So easy and time efficient to make, they pack a punch in terms of nutrients if made well My tips below for creating the perfect smoothie bowl: - Use frozen fruit - Ice to make it extra thick - Milk and yoghurt for that yummy creaminess and added protein - Add a bit of fibre to increase gut diversity and digestive health plus will keep you feeling satisfied for longer eg LSA, psyllium husk, oats, nuts/seeds... - Top with all the yummy goodies eg coconut, cacao nibs, fruit, nuts See more

18.01.2022 A good read .. In a nutshell: - An excess of salt, a lack of fruit and a lack of wholegrains are the biggest culprits for diet-related death - YOU ARE WHAT YOU EAT!... - We may be seeing the effects of what we are eating in place of wholegrains and fruit, ie. instead of snacking on an apple a lot of people will grab a confectionery based product or salty snack. Sugary, low-fibre, highly processed cereal for breakfast is consumed rather than rolled oats, or hamburgers for lunch rather than a wholegrain salad sandwich - We know that, certainly in terms of mental health, even eating a little junk food alongside a healthy diet still has a negative impact. So eating both healthful foods and cutting the junk are key for best health :) See more

17.01.2022 My old highschool trying to improve 11-13 year old's diets to include healthy food choices. They came up with a healthy food campaign to try and increase concentration at school by making good nutritional choices for breakfast and morning tea. How cool! :)

17.01.2022 THE COLOUR PURPLE // Purple foods contain an antioxidant property called anthocyanins. These foods may have effects on chronic disease prevention and are associated with other positive biological effects. This is a type of flavonoid that gives plants their red, purple and blue pigments. Some rich sources can include: - berries - red grapes - red skinned apples and pears... - radishes - red/purple cabbage - beetroot . PURPLE SMOOTHIE RECIPE: 1 cup frozen mixed berries 1 grated/chopped fresh/canned beetroot 1 cup spinach leaves 1 tbs LSA 1 tbs black chia seeds 1 heaped spoon natural Greek yogurt 1/2 cup milk of your choice 4 ice cubes See more

17.01.2022 WHATS THE DIFFERENCE ? // Something I always get asked (even by the GPs at my work in the past believe it or not) is what’s the difference between a nutritionist and a dietitian? I decided to sum it all up below Nutritionist: A uni qualified nutritionist is able to give general healthy eating advice. They can work in community health settings, health promotion, research, food technology and food composition data/analyst positions. They are not eligible for clinical work,... or give dietary advice for medical conditions. A nutrition science degree takes 3 years at uni full time, however there are also now 6 week courses/private colleges who offer ‘Bachelor degrees’ in nutrition. Dietitian: Qualified dietitians have undertaken extensive professional placements in clinical medical nutrition therapy, food service management and public health nutrition. They can work in the same areas as a nutritionist, but are also qualified to give dietary advice for medical conditions like diabetes, cancer, gastrointestinal diseases, food allergies and obesity. They can work in private practice and are eligible for registration with Medicare and the DAA. A degree takes anywhere from 4-5 years typically either a bachelor of nutrition and dietetics (honours) or an undergraduate degree in science followers by a masters degree in dietetics. Unfortunately the terms ‘nutritionist’ and ‘dietitian’ are unregulated, meaning anyone can call themselves one. If you are seeking any kind of nutrition advice please don’t listen to your PT, friend, neighbour, insta influencer, or nutritionist friend that has completed a 5 week online course. There are so many amazing uni qualified nutritionists and dietitians out there who would be more than happy to give you the CORRECT information !! We have worked our butts of at uni to get the correct qualifications in the industry so please pick our brains for the cold hard facts proven by science :) The above info has been adapted from @nutritionaustraliansw @nutritionaustralia

12.01.2022 Omega 3's are essential for brain health and in the prevention of heart disease. Fatty fish is a great source of omega 3 and should be consumed 2-3 times per week. Try seasoning with lemon juice and pepper or tamari mixed with wholegrain mustard for extra flavour!

10.01.2022 HOW DOES ALCOHOL AFFECT THE GUT?! (and what to do about it)..// . I was lucky enough to work with @perkiiprobiotics and published a blog post on their website! Please have a read by following the link in my bio, or copy and paste this link: https://perkii.com.au//its-xmas-party-season-time-for-a-gu (#notsponsored)

09.01.2022 WHAT TO LOOK FOR ON A NUTRITION PANEL // Nutrition panels can seem overwhelming so let me break it down into some simple tips that you can follow when next comparing supermarket items (Note: it’s best to look at per/100g when comparing products of different serve sizes) . Less than 15g sugar: Avoid added sugar. Yes sugar has its place in adding sweetness to foods however it’s often added in largely unnecessary amounts. When the body doesn’t burn sugar (carbs) as an energy so...urce, it is stored as fat. Looks out for products like yoghurt and flavoured, cakes, biscuits, soft drinks, muesli bars and granola. . Less than 400mg sodium Most Australians over consume sodium (aka salt) which can lead to hypertension and CVD in the long term. Aim for less than 2000mg/day. Salt is often added to pantry items as a preservative to extend the shelf life. Look for items labelled ‘sodium reduced’. Be cautious of stocks, sauces, dressing, canned items, crackers and chips. . Less than 3g sat fat Limit your intake of sat fat as much as possible! Whilst some is fine in the diet, excess intake can lead to weight gain and increased cholesterol. Cut the trimmings off meat, limit fried foods and chips etc. . MORE than 7.5g fibre Fibre is a nutrient essential for maintaining gut diversity and function. Opt for high fibre grains and cereals like oats, brown rice, wholegrain pasta and bread etc. White varieties are not as great at keeping you satisfied and are digested much quicker! Eat a plenty of fruit and veg. See more

07.01.2022 Are you feeling bombarded and confused with nutrition information and not sure what you should be eating to maximise your health? Get to our nutrition worksho...p. SAT 1 Feb at 11.30am w/ nutritionist and current dietetics student Amelia @thenutritionmovement__ . Discover how to build a healthy meal, reading a nutrition panel, what you should be eating for weight control, grocery shopping tips, myth busting and recipe and meal prep ideas for quick, easy, convenient and nutritious meals and snacks as well as a Q&A. Book in your spot to avoid missing out via MindBody or the Xtend Barre South Yarra app. See you there

05.01.2022 Interesting stuff. Take a read !

05.01.2022 New advice from the Heart Foundation says regular fat milk, yoghurt and cheese are healthy options for Australians. Dairy Australia welcomes the Heart Foundatio...n’s support for these healthy, nutritious dairy products. Access more info at the Heart Foundation website: heartfoundation.org.au//new-advice-from-the-heart-foundati

03.01.2022 FOR THE LOVE // @dietitianedition has put together an amazing collection of recipes from over 100 Dietitians and Nutritionists as a way of giving back to the community during this pandemic. If you would like to try out some new recipes or expand your cooking skills give this a download!! Available for FREE! Just head to www.dietitianedition.com to download your copy