Vital sustenance in Merimbula, New South Wales | Health food restaurant

Vital sustenance

Locality: Merimbula, New South Wales

Phone: +61 424 918 566

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• Nutritionist
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25.01.2022 Saturday morning exercise is the best. Especially yoga. What is your favourite? I love to doodle around all morning then stretch before lunch. It is the perfect day Yoga might be slower, but that doesnt mean easier! . . . .... . . #yoga #dailyburn #fitnesssaturday #stretch #joyfulfitness (Photo by @dailyburn ) See more

25.01.2022 Easter is a nice time to stay home and cook anyway, at least in Australia. It is getting cooler, and I think that a four day weekend can offer a luxurious opportunity to get cosy and cook healthy, tasty meals. I am cooking up a big batch of broccoli, zucchini and leek soup, which looks delicious. https://www.taste.com.au//healthy-broccoli-zucch/t3y6hjj2 Broccoli is one of the most potent ingredients to include if you are looking to boost your immunity. ... Broccoli and other cruciferous vegetables such as cabbage, cauliflower, kale, and brussels sprouts rally your immune system foot soldiers and boost your defences. They activate the intraepithelial lymphocytes in your gut, which means that pathogens such as viruses have a harder time taking hold! Hope you have a great weekend! Take care :-)

24.01.2022 Hope you are enjoying a festive winter solstice :-) I am baking lemon oregano chicken with roasted green vegetables. It seems to call for a little happy dance in my kitchen. Doo be doo be doo. :-) Have a great evening!

24.01.2022 Do you sometimes feel emotionally squeamish and it is difficult to eat? Our emotions can have a powerful effect on the way that our gut digests food! If you ever have difficulty with this, perhaps you can use your senses to explore the food you need to eat. Try touching or playing with your food, smelling it and tasting small bites. Doing this may help to overcome the reticence to eat!

23.01.2022 Have you ever chosen a dish at your local cafe based on pleasure or habit and after eating it felt like you made the wrong choice for your health? . Professor Anna Peeters from Deakin University is doing research into our food environments and the drivers and change-makers in those environments and how they can be encouraged to offer healthier options without compromising their bottom lines. . The traditional mentality from cafes and restaurants is that they need to provide t...hese unhealthy options because people demand them. . The evidence actually shows that removing unhealthy options and replacing them with healthier options has no impact on sales whatsoever- but big flow-on effects for our burden of health diseases caused by unhealthy eating. . Anna suggests that we consider our zone of influence and consider how we can exert pressure on food providers to provide healthier options. . Time to get those letter writing skills out! I know a few cafes I am going to be writing to. . https://iht.deakin.edu.au//how-changing-our-food-systems-/ See more

23.01.2022 Attracting abundance into your life means more than just financial abundance! It can mean an abundance of good friends, an abundance of happiness, abundance in health, an abundance of fun. Something as simple as cooking the evening meal can be so enjoyable! It can make you feel rich in so many other ways! Photo is Uberfluss by Dolorix licenced under CC BY-NC-SA 2.0

22.01.2022 I feel so incredibly grateful to live in Australia in 2018 and have access to healthy, delicious food tonight. We are so very lucky. I had a Moroccan inspired hummus-crusted chicken and roasted cauliflower salad for dinner. It was amazing. I hope you are well :-) xx

22.01.2022 I am in the mood for blending teas to find a new taste sensation. In the meantime, I have a sample of a green rooibos with vanilla to try. What is your favourite after dinner tea? . . . .... #rooibos #herbaltea #digestif #caffeinefree #afterdinnertea #autumnwarmers #teasociety See more

21.01.2022 I really am so incredibly grateful. I hope your life is good too.

20.01.2022 After reading from Dr Karl and other nutritionists that almond milk has absolutely no nutritional value whatsoever, it is so great to find plant milk that is both nutritious and contains 48 % of your calcium needs in one serving! Of course, I am talking about hemp milk. It froths up well for coffee, and tastes pretty good too! Although it can be harder to get hold of and is a bit more expensive, I think it is worth it. An alternative to calcium fortified almond milk! Score!... https://organichempmilkaustralia.com.au/

20.01.2022 There is a breakfast wrap that I GO-TO when I relapse into my illness. It is the kind of wrap that is easy enough to put together in a few minutes, comforting and also a nice dose of protein and carbs at 6 am or whatever crazy time, I am up stressing in my head, or catastrophising. Here is the recipe:... Ingredients: -1 large piece of pita bread, or mountain bread if that is your jam -1 tbsp of your favourite mayo -2 tsp of your favourite (or whatever is on hand) tomato chutney -1 hash brown (frozen) or 4 chicken nuggets (frozen) but not both -A handful of spinach, parsley or other green leaves -1 - 2 eggs (depending on how hungry you are) - handful of grated cheese (optional) Method: 1. Preheat the oven to 200 degrees Celcius and cook the hashbrowns or chicken nuggets for 16 - 20 minutes (turning occasionally) 2. Meanwhile, bring the eggs to the boil in a small or medium saucepan of water and once boiling, set the time to boil for 4-5 minutes - once boiled, drain, peel and slice 3. Put the pita bread in the oven for the last 3 minutes of cooking 4. Remove the pita from the oven and spread with mayonnaise and tomato chutney 5. Add the handful of grated cheese (if using) and top with chopped hashbrowns or chicken nuggets, followed by sliced eggs and leaves. 6. Wrap the pita up, cut in half (if so inclined) and serve! ENJOY!!

19.01.2022 Would you like a sneak peek of what I have been working on behind the scenes for Vital Sustenance? I have come to understand that the food we choose, and the food chain that delivers it, is intensely important in our efforts to take action on climate. Are you interested?

19.01.2022 We are so lucky to have such a rich cultural diversity in Australia. What a boring world it would be if we were all the same!

18.01.2022 Research does pay off. My recent troubles with eating oats turned out to be too much of a good thing for the bacteria in my lower intestine. Oats, like garlic, onions, leek, and asparagus to name a few are prebiotics. They provide the food that good bacteria need to thrive in your lower intestine. It is just that when they are establishing themselves in your gut, they can have too much of a good thing, and will respond with overwhelm. ... If you are reintroducing things like oats into your diet, you might want to take it easy, to begin with. I started alternating oats for breakfast one day with low carb granola the next, and now I can eat oats most days. In terms of the health of our guts, I think that oats are one of the best things we can eat. So, I think it is better for us than low-carb granola cereal. Hope you are well! The image is called "Muesli with strawberries" by Derrick Brutel https://www.flickr.com/photos/143951935@N07 and is licensed under CC BY-SA 2.0

17.01.2022 It is funny because a year or so I got a piece of advice - 'Don't wait for a serious illness or other life drama to make you realise what is really important in life.' I thought I took that in, but to be honest there is nothing like a serious illness to make us realise what is REALLY important in life. It can definitely knock one sideways a bit! I hope that the experience will help me to concentrate on being more aware, more mindful and put more focus on people and the environment!

16.01.2022 Have you ever wondered where your 'cravings' come from? There is a good explanation from the bacteria that live in your gut. Colonies of gut bacteria live and die based on what you eat. Onions, garlic, oats, and asparagus are just some of the foods that support and encourage friendly, GOOD bacteria. If the bacteria in your lower gut like a particular food you have eaten, they will kindly 'ask' for it again, by sending signals to our brain to eat the particular ingredient th...at they love. (Amazing no?!) For me today this was a vegetarian tuna mayo pita made from chickpeas, tahini, olive oil, mustard and apple cider vinegar. It was a delicious Mediterranean chickpea tuna pita wrap. I had a very strong request for this lunch again today! The lil bacteria liked it a lot! The Mediterranean diet here we come! The amazing recipe and photo come from @rhiansrecipes - very talented.

16.01.2022 Stunning, delicious. I know it looks like a lot of vegetables and it is, but the salad dressing, a French vinaigrette and the cauliflower and almond pure make every mouthful of this #csirolowcarbdiet dinner so incredibly delicious. . . Come over and I will cook it for you! .... . . #herbs #fish #csiro #fiveaday #salad #herbedfish #vinaigrette #delicious #healthydinner See more

15.01.2022 I really couldn't be arsed cooking today. That is when it can be good to have ingredients and a recipe for a super easy veggie pizza on hand. It was cooked on a piece of small pita bread and topped with artichokes, olives, red onion, capsicum, chopped almonds (for crunch) and mozzarella and oregano. So it was pretty healthy too.

13.01.2022 It only takes one unpleasant experience with a meal that contains meat in it, to swear off eating meat in that dish ever again!! It happened to me with Banh Mi Vietnamese rolls a while ago. The chicken started to turn my stomach when I started eating more vegetarian food. And tonight, I think my Thai Pad Cashew Nuts with chicken would have been so much nicer with just tofu or maybe fish cakes. ... It is funny how the more you eat vegetables the more you like vegetables and the less you eat meat, the more it turns your stomach when you do eat it!

13.01.2022 I guess it is early days, but I feel as though my experiment with making an 'event' out of coffee drinking failed spectacularly today. It was the first 'cafe' coffee that I have had in years. They did not have almond milk, so I had to have soy, and it is not very nice really. Now, I just feel jittery and dehydrated. I think that maybe even though tea has almost the same amount of caffeine as an espresso coffee, due to the tannins and other elements of tea, our bodies proces...s it in a different way. I think I will still move coffee to after breakfast (if at all), but I am thinking that I might skip cafe coffees. I don't know what the fuss is all about :-) It is tempting to hunt for the best coffee in Collingwood, but on first impressions, my body doesn't need this. Have a nice day :-)

13.01.2022 If I don't have time to walk to and from coworking today, then I certainly don't have time to post a Facebook post! Haha. Lunch!! Have a great afternoon :-)

12.01.2022 Is there anything more satisfying than sitting down to an interesting meal that you cooked yourself? . I guess that food is always stimulating - that is the way we are programmed, but it is especially nice after slaving away over a stove for a few. . I give you Madras beef curry with cauliflower and broccoli rice and a tomato and coriander relish.... . I hope you are well! . . . #homecooking #dopamine #csirolowcarbdiet #madrascurry #tomatorelish #cauliflowerrice #deliciousfood #happyme See more

12.01.2022 Would you prefer a mushroom and poached egg salad for lunch rather than getting some crappy takeaway? . Buy #csirolowcarbdiet and see your standards rise! . The salad included tasty feta, walnut and tomato salsa, and the eggs were so yummy.... . Hope you are all having a great day! . . . #poachedeggs #mushrooms #salsa #vegetarianrecipes #latelunch #delicious #happysaturday See more

12.01.2022 Was so fun to go to the launch of Good Beer Week today! Some really interesting things happening in the world of craft brewery.

11.01.2022 Apparently evidence suggests that people who have been through some kind of trauma, like a heart attack, or a car accident and just get back to being who they were (without reevaluating their whole lives), do better than those people who reevaluate their lives. It probably makes sense, but for me personally, I will take the new perspective gratefully. On a journey to self awareness, a major trauma can feel like someone cleaned the windows. I will definitely take it!!

11.01.2022 One of the best parts of eating a vegetarian meal is that over and above the fact that your food is (usually) pretty healthy for your body, is the knowledge and satisfaction that you are doing a good thing, and you are a good person for choosing this food. Pictured is a warm paneer and lentil salad with chutney dressing. Pretty delish! https://buff.ly/2NUm6nt

10.01.2022 Have you ever wondered where your cravings come from? There is a good explanation from the bacteria that live in your gut. Colonies of gut bacteria live and die based on what you eat. Onions, garlic, oats, and asparagus are just some of the foods that support and encourage friendly, GOOD bacteria. If the bacteria in your lower gut like a particular food you have eaten, they will kindly ask for it again, by sending signals to our brain to eat the particular ingredient th...at they love. (Amazing no?!) For me today this was a vegetarian tuna mayo pita made from chickpeas, tahini, olive oil, mustard and apple cider vinegar. It was a delicious Mediterranean chickpea tuna pita wrap. I had a very strong request for this lunch again today! The lil bacteria liked it a lot! The Mediterranean diet here we come! The amazing recipe and photo come from @rhiansrecipes - very talented.

10.01.2022 This marks the start of a new topic for research in my nutritional adventure. The gut biome. Maybe it is the missing piece of the diet puzzle.

10.01.2022 It is nice to have a day at home occasionally to cook something a bit special This was Tandoori chicken with grilled vegetable salad. Happy Friday! . . .... #tandoorichicken #homecooking #healthylunch #csirolowcarbdiet #sunnyfriday #breathe See more

10.01.2022 The reason why red wine is so much better for you than white wine is the presence of a significantly larger amount of antioxidants. Dark chocolate has even more antioxidants! Four pieces of 70 % cacao chocolate and three glasses of red wine later - I think I might have an antioxidant headache! ... Cleaning up all those oxygen free radicals, doo de doo, the detox is giving me a headache.

10.01.2022 Pretty stoked to get this delivery from @yourgrocer I love the concept - value, reduced waste and a viable competitor to the big two supermarkets. It was beautifully packed and delivered. If you are in a metro area in Australia check them out. #freshfood #groceryshopping #convenience #healthyfood #supportlocal #healthycompetition

09.01.2022 I wanted to start this (yet to be revealed) new project to become more familiar with the food supply chain in Victoria. It is an interesting topic to research. The supermarkets make it seem so easy to just rock up and buy any fruit or vegetable your heart desires no matter where you live or what time of year it is. I don't think it is sustainable and I am not sure that the farmers themselves are fairly compensated for their efforts. Plus - who buys fruit and veg from the supe...rmarket anyway?! It is so often really poor quality. So, I am researching alternatives. It is an interesting exercise at least.

08.01.2022 It is funny because a year or so I got a piece of advice - Dont wait for a serious illness or other life drama to make you realise what is really important in life. I thought I took that in, but to be honest there is nothing like a serious illness to make us realise what is REALLY important in life. It can definitely knock one sideways a bit! I hope that the experience will help me to concentrate on being more aware, more mindful and put more focus on people and the environment!

07.01.2022 How ARE you? I am good! All the better for having had the most beautiful meal with my lovely parents and their friend. I love the way the dynamic around a dinner table gets increasingly more animated as the night progresses. Food and wine, really are the most beautiful accompaniment to good company.

06.01.2022 There was a reason why I remembered this meal fondly! It is like a rich pasta dish, but better! Also, the recipe made three portions, so it took me approximately 7 minutes to prepare tonight! What was your dinner tonight?

06.01.2022 If I dont have time to walk to and from coworking today, then I certainly dont have time to post a Facebook post! Haha. Lunch!! Have a great afternoon :-)

05.01.2022 I may as well knock myself out! Did you know that gluten can cause leaky gut, even in people who are not coeliac? This can cause inflammation and has all sorts of flow on effects. . . . .... . . #gluten #carbohydrates #leakygut #pangrattato #broccolini #glucose #dairy #lastsupper #changeisgood See more

05.01.2022 Human health can be such an interesting and complex puzzle! We might find one piece of the puzzle and lots of other observations start to make sense and fall into place! Have you had any bloodwork done recently?

05.01.2022 I just wanted to give you a bit of a heads up. . . I think it is true that the more vegetables you eat, the more vegetables you WANT to eat! It started innocently enough. . . I would think to myself That is a lot of salad! when I would plate my dinner. Now, I bypass any form of eggs on the weekend, and hit the streets looking for Vietnamese slaw - or alternatively (surprise, surprise), a plate of salad. It might sound a bit odd, but I am pretty sure that my lecturer in Food... Behaviour was correct. . . the more vegetables you eat, the more you develop a taste for them! Finding recipes that serve them up in a way that is so incredibly appetising. . . that is the catch! Do yourself a favour! Buy this book: https://www.kobo.com/au/en/ebook/the-csiro-low-carb-diet I am still not exactly sure who the geniuses are that designed the recipes, but they are something else!

03.01.2022 I guess it is early days, but I feel as though my experiment with making an event out of coffee drinking failed spectacularly today. It was the first cafe coffee that I have had in years. They did not have almond milk, so I had to have soy, and it is not very nice really. Now, I just feel jittery and dehydrated. I think that maybe even though tea has almost the same amount of caffeine as an espresso coffee, due to the tannins and other elements of tea, our bodies proces...s it in a different way. I think I will still move coffee to after breakfast (if at all), but I am thinking that I might skip cafe coffees. I dont know what the fuss is all about :-) It is tempting to hunt for the best coffee in Collingwood, but on first impressions, my body doesnt need this. Have a nice day :-)

03.01.2022 When you have a massive craving for chocolate and so decide to break into the amazingly overpriced Monsieur Truffle chocolate, you were thinking of giving to a friend for Christmas! YUM!! I guess I shouldn't be eating chocolate, especially if a moon seat is up for grabs, but I am hoping that if I start really exercising every day, I might lose some of this weight at long last. That, or get rid of (one of these) DUMB medications. In any case - Merry Christmas! I wish you were here to eat this chocolate with me, but you aren't so, I hope you have a wonderful holiday season and a perfect New Year xx Sarah :-)