The Wandering Nutritionist | Website
The Wandering Nutritionist
Phone: +61 402 587 331
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25.01.2022 "People who choose to seek a nutritionist are able to walk away equipped with the knowledge to make confident decisions around eating habits and food choices. The end result is, more often than not, a healthier, happier, and more fulfilled life," says Jacinta, The Wandering Nutritionist.
24.01.2022 I love experimenting with my hot drinks especially during winter There is an abundance of spices and herbs that not only pack a flavour punch but also add therapeutic benefits! #foodismedicine So what made tonight's hot chocolate an absolute game changer? ... P E P P E R M I N T Essential Oil TWN Peppermint Hot Chocolate Recipe: 1 x cup of milk - I love coconut or almond (any nut milk would be delicious) 1 x teaspoon of raw cacao 1/2 x teaspoon of ground cinnamon 1/2 x teaspoon of ground nutmeg 1 teaspoon of coconut oil 1/2 teaspoon of rice malt syrup (optional) Add all ingredients to a pot (I use a chai pot) stir and slowly bring to the boil Peppermint oil (use the end of a teaspoon dipped into the oil and then swirl it through once the hot chocolate is ready) Enjoy x Ps. Please make sure you use 100% therapeutic grade essential oils. I Perfect Potion oils.
24.01.2022 Need to recharge? Tired of feeling tired? My 5 top tips on how to boost your energy reserves... "I read an article recently, which compared the body's energy reserves to a pair of batteries. The first battery whilst it can be drained through lack of sleep, stress and bad diet, it also has the ability to be recharged. This is achieved with quality sleep, exercise, rest, meditation and the consumption of nutrient dense foods. ... The second battery..." See more
24.01.2022 If you are based in Sydney, please come and join us for the special screening of "The Magic Pill" and exclusive Q&A on Wednesday 11th October at the @ritz_cinema in Randwick, Sydney. #foodismedicine #minddfoundation #themagicpill The Magic Pill follows doctors, patients, scientists, chefs, farmers and journalists from around the globe who are combating illness through a paradigm shift in eating. And this simple change "embracing fat as our main fuel" is showing profound pro...mise in improving the health of people, animals and the planet. All funds raised by this event helps to ensure that the Mindd Foundation have the resources we need to empower parents and communities to help children struggling with complex illnesses. With your support we assist families across Australia access the best evidence-based products and services. Ticket link in comments....x
24.01.2022 How everyday food you consume can affect your brain health. #brainhealth #foodismedicine
23.01.2022 What is the dirty dozen? It is the top 12 fruits & vegetables MOST contaminated by pesticide use, reported by The Environmental Working Group {EWG}. The 2017 dirty dozen was released overnight. Due to increased and stronger pesticide use (as insects and rodents become more tolerant, stronger formulas are used), spinach has just jumped into second spot!! From most contaminated, the dirty dozen includes; ... Strawberries Spinach Nectarines Apples Peaches Pears Cherries Grapes Celery Tomatoes Capsicum Potatoes Click on the link to see the full list, what made the CLEAN 15 and to download the EWG shopper's guide to pesticides in produce.
23.01.2022 'As part of our fight against this, we have a very much underutilised tool - food.' #mentalhealth #foodismedicine
22.01.2022 We are starting to learn more and more about the importance of gut health and the link between the human microbiome and both physical and mental health. But what exactly is the human microbiome??
21.01.2022 "The gut microbiome is highly responsive to dietary and lifestyle factors. Suggesting that a gut-healthy diet may play a powerful role in preventing one of the most feared diseases. Alzheimers is a preventable disease and in the near future we will likely be able to give advice on what to eat to prevent it,
21.01.2022 Morning swim Market stroll Now for an afternoon siesta... That's my kinda #sunday ... So grateful for the beautiful sunshine today, we swam out towards the horizon and the water was so crystal clear we could always see our toes as the sun hit the sand below us. So grateful for the local, seasonal, organic, fresh produce we have available to us in our own backyard. Eating locally, supports the little guys but also lowers our carbon footprint Hope you are all having a special, sunny Sunday x #nutrition #nutritionist #nutritionalmedicine #thewanderingnutritionist #wander #wanderlust #manly #beach #market #farmersmarket #organic #wholefoods #seasonal #local #harvest #eatplants #plantbased #vegetables #eatyourgreens
20.01.2022 Spring Delights!
20.01.2022 When it's dark and gloomy outside, doesn't mean your plate has to be too! I'm a huge fan of eating like a #rainbow especially on Mardi Gras weekend Smoky tempeh + jacket sweet potato + rainbow salad + pumpkin hummus + whole grain mustard/ACV dressing #colouryourplate #nutrition #nutritionalmedicine #nutritionist #thewanderingnutritionist #vegan #plantbased #eatplants #eatyourgreens #mardigras
19.01.2022 I love preparing meals when its chilly outside. Slow cooked, nutrient dense stews and soups full of grounding root veggies and herbs and spices which help to keep you warm and boost the immune system #seasonalcooking #slowfood Australian Organic
19.01.2022 'In 1982, Japan made shinrin-yoku, or forest bathing, a part of its national health program. The aim was to briefly reconnect people with nature in the simplest way possible. Go to the woods, breathe deeply, be at peace. Since shinrin-yokus inception, researchers have spent millions of dollars testing its efficacy; the documented benefits to ones health thus far include lowered blood pressure, blood glucose levels, and stress hormones.'
18.01.2022 HOW MANY SERVES OF FRUIT & VEG SHOULD YOU CONSUME PER DAY TO GREATLY LOWER YOUR RISK OF CHRONIC DISEASE?? As of recently, dietary guidelines have steered us towards consuming 5 serves of fruit and veg per day. However, latest research suggests, to gain the full health benefits from fruit and veg, we should in fact be consuming 10 serves of fruit and veg per day. ... The paper, which analysed 95 studies, and over 2 million people worldwide, showed that eating 800 grams of fruit and veg per day was associated with a risk reduction of: Heart disease - by 24% Stroke - by 33% Cancer - by 13% HOW DO FRUITS & VEG EVEN REDUCE THE RISK OF THESE DISEASES? The lead author of the study, Dr Dagfinn Aune notes "Fruit and vegetables have been shown to reduce cholesterol levels, blood pressure, and to boost the health of our blood vessels and immune system. This may be due to the complex network of nutrients they hold. For instance they contain many antioxidants, which may reduce DNA damage, and lead to a reduction in cancer risk." He also added that compounds called glucosinolates in cruciferous vegetables, such as broccoli, activate enzymes that may help prevent cancer and further, fruit and vegetables may also have a beneficial effect on the naturally-occurring bacteria in our gut. SO WHAT DOES A SERVE LOOK LIKE? For example: 1 cup of cooked vegetables (broccoli, cauliflower, green beans) 1/2 cup of legumes (lentils, chickpeas, blackbeans) 2 cups of salad/leafy greens (spinach, rocket) 1 medium tomato, cucumber, carrot, capsicum 1 medium apple, banana, orange, pear, avocado 1 cup of diced fruit, berries HOW TO INCORPORATE 10 SERVES DAILY? BREAKFAST: Smoothie - 1/2 banana, 1/2 cucumber, 1 cup of spinach, filtered water, 1 tablespoon of almond butter, 1 Tbsp of chia seeds = 2 serves AM SNACK: Carrot sticks and snow peas with smashed avo dip = 2 serves Lunch: Curried lentil pattie with 2 cups of salad (rocket, cucumber, tomato, red onion, toasted sesame oil dressing) = 3 serves PM SNACK:1/2 cup of roasted chickpeas OR piece of fruit = 1 serve DINNER: 1 cup of steamed broccoli, 1 cup of roasted cauliflower and sweet potato and 1 serve of protein (fish, chicken, tofu OR legumes) Note: legumes will provide another serve of veggies! = 2 serve 10 SERVES OF FRUIT & VEG Food Matters have some great tips on how to increase (or hide) more veggies in to your daily diet, you can check it out here http://www.foodmatters.com//10-hacks-to-make-any-veggies-t Also, please feel free to contact me if you would like to know more on the subject or how I can help you design a personalised eating plan, to increase your health and wellness x TO HEALTH x Image: The Kitchn
16.01.2022 The controversial nutritional myth that saturated fat is bad for you continues to fall apart. This week the current President of the World Heart Foundation, gave a presentation at a Cardiology Conference stating that saturated fat has NO effect on cardiovascular disease (CVD) and is perhaps slightly beneficial, and that carbohydrate intake is in fact more closely linked to CVD. He states that the current recommendations to reduce saturated fat has NO SCIENTIFIC BASIS #fatisnottheenemy
15.01.2022 NEW BLOG POST: Did you know that phytonutrients not only give vegetables their colour, smell and flavour but also help to prevent chronic disease - which is responsible for 90% of deaths in Australia.
12.01.2022 Mint-Choc smoothie for breakfast 1 frozen banana 1 cup of spinach 1 medium cucumber ... 4 mint leaves Teaspoon of raw cacao Tablespoon of @amazoniaco raw fermented paleo protein 1 tablespoon of cashew butter, mine was freshly made by @thesourcebulkfoodscrowsnest Today I added coconut water. Blend and serve! I also sprinkled on some paleo granola for some added crunch! I love balanced smoothies for breakfast. Full of nutrients and fiber and ridiculously easy and delicious.
12.01.2022 From Singapore to Budapest. Melbourne to Vancouver. And everything in between. Healthy food hotspots from around the world. ... I'll be bookmarking these! Enjoy. See more
11.01.2022 Heading off to Bali soon? Want some hot tips on where to eat some of the tastiest, healthiest, whole and organic foods? Check out The Wandering Nutritionist's favourite healthy eating spots. From Ubud down to Seminyak and over to Nusa Lembongan.... Bali, is the the first edition of the TWN Whole Food Trail Series. Stay tuned to hear about where we head next! Bambu Indah Alchemy The Elephant Cafe Organic Earth Cafe & Market Bali Planet Nomadas Dive Resort & Spanish Restaurant Bali Eco Deli
11.01.2022 Can't wait to visit chile next year For many reasons. Watch my best friend marry her love. Visit the Atacama desert, the driest desert in the world that also flowers such beauty. Explore a country named after a fruit (yep the chilli is actually a fruit!) every nutritionists dream, right!
11.01.2022 Today's delicious and ridiculously easy lunch... roasted paprika chickpeas creamy (coconut) mushroom chicken sautéed kale sweet potato chips ... chili #nutrition #nutritionist #thewanderingnutritionist #wholefood #wholesome #homemade #lunch See more
11.01.2022 Feeling flat? Boost your mood with 5 of my favourite foods. STRAWBERRIES: Rich in nutrients such as vitamins A and C and antioxidants. These sweet berries not only help to boost the happy chemicals your brain produces but they protect blood vessels in the brain from inflammation. AVOCADO: Bursting with good fats, avocados are natural hormone balances. In addition they are packed with tyrosine, a precursor that assists the body in producing dopamine a neurotransmitter that h...elps to control the body's pleasure centre. NUTS: Amongst many other nutrients, nuts contain an amino acid tryptophan, a precursor for serotonin. Serotonin helps to regulate mood, happiness and anxiety it also decreases hunger and helps you sleep better! WILD CAUGHT SALMON: Packed full of omega-3 fatty acids which has been linked to helping fight against depression. Salmon also contains high amounts of vitamin B12 which is vital for mental health. MUSHROOMS: Contain vitamin B6, which is great for improving mood as well as the production of serotonin. #foodismedicine
10.01.2022 Don't settle for less - follow your heart
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07.01.2022 The Nourish Pot - a simple solution to weekly lunch prep. What it is and how I do it, up on the TWNutritionist blog x
07.01.2022 If you are planning a trip to the city of love, check out the Lonely Planet top 20 free things to do in Paris. The Wandering Nutritionist was in Paris earlier this year and by scouting out some amazingly affordable accommodation in La Maris with Airbnb (making sure it had a kitchen so we could cook meals which also saves the pennies) we discovered the city and all of its delights without breaking the bank. Travel doesn't have to cost the earth. #minimalisttraveller
06.01.2022 Kia Orana! The Wandering Nutritionist has just returned from Rarotonga, the largest island in the Cook Islands. We've added a new chapter to TWN Whole Food Trail Series. Check it out below - enjoy and happy wandering x
06.01.2022 Both quantity and quality of sleep is just as important as nutrition and exercise for health and vitality. I know personally, I cannot function the next day if I have not had 8 hours sleep and did you know that women in fact need more sleep then men?! Scientists say women suffer more than men, both mentally and physically, if they are forced to cut down on their sleep, with a higher risk of heart disease, depression and psychological problems. ... Ladies, that's definitely an excuse to get off the computer, turn off the TV, leave your phone and jump in to bed a little earlier! Whilst the recommended hours of sleep varies depending on factors such as age, for adults (men and women) it is between 7-9 hours. Both Ayurvedic medicine and western thinking suggests, the best time for sleeping is between 10pm and 6am. Having a routine helps to battle insomnia and helps to keep the body in sync. Sleep well! x
04.01.2022 You just can't beat an acai bowl for breakfast during a #heatwave Jam-packed full of goodness. Fruit - vitamins, minerals, complex carbohydrates and antioxidants... Peanut butter, coconut yoghurt and almonds - plant based proteins, good fats and probiotics And the star ingredient - ACAI WHAT IS ACAI? Acai berries are wild harvested berries native to the amazon region. They contain crazy amounts of antioxidants*, in fact the highest of any fruit or vegetable, essential fatty acids, oleic acid {one of the same fatty acids found in olive oil} fiber and lots of vitamins and minerals {calcium, iron, vitamin A and vitamin C} * Antioxidants: Resveratrol, cyaniding and ferulic acid {compounds that protect the body from free radicals, which are possible factors in the progression of environmental diseases} Lab studies have shown Acai berries to have positive effects on ailments associated with oxidative stress, heart disease, and cancer. AND THEY TASTE AMAZING! #nutrition #nutritionist #nutritionalmedicine #foodismedicine #thewanderingnutritionist #acai #acaibowl #amazon #sydney #breakfast #vitamins #minerals #antioxidants #prevention #health #staystrong #stayhealthy
02.01.2022 Why is vitamin D so important? The 'sunshine' vitamin (which in fact is a pro-hormone... the UVB wave length of light produces vitamin D and then it is activated by the liver) plays a very important role in osteoporosis prevention. In addition, vitamin D is used for enhancement of the immune system, seasonal depression, skin issues such as eczema, autoimmune diseases and dementia. ... How to receive adequate amounts of this essential vitamin? Vitamin D can be found in dietary sources such as fatty fish (salmon, mackerel and tuna) and eggs. Sardines and cod liver oil, are two of the richest sources. A very small amount is also found in mushrooms. Vitamin D is also made in the skin during brief exposure to sunlight. 15 minutes of uncovered sun exposure per day can be sufficient. If you are taking supplements it is advised to have your levels tested. Vitamin D is a fat soluble vitamin which means it is stored in the body if it isn't being used. Dosages vary depending on individuals and the conditions being treated, so as always I highly recommend talking with your health practitioner who can suggest quality products and guidance in regards to dosages.
01.01.2022 Thank you, Mother Nature. Not only have you provided us with all of the necessary ingredients/foods to sustain and heal us but you've been so generous as to create magical playgrounds like this for us too #wander
01.01.2022 Dessert for brunch, anyone? A little treat on a Monday morning, after a beautiful walk and an incredible dose of vitamin D + vitamin SEA.
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