Zestlife Nutrition in Melbourne, Victoria, Australia | Health & wellness website

Zestlife Nutrition

Locality: Melbourne, Victoria, Australia

Address: Principle Dietitian- Voula Koufariotis 3107 Melbourne, VIC, Australia

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

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• Nutritionist

24.01.2022 *Simplicity at its best* Baked salmon, greens and a serving of mashed potato combined with sweet potato // Method: *Season salmon with extra virgin olive oil, soy sauce and cracked pepper.... *Wrap in foil and bake at 200 Celsius for 20-25min. *For this recipe I also bake my greens in foil with some cracked pepper and a touch of soy sauce. I like them crunchy so I baked them for 5-7min at 200c // Fish such as salmon is a great source of omega 3 fatty acids which can help improve memory, has anti-inflammatory properties, great for skin health and unanimously recognized as a fertility all-star! // For those with kids, I like to break it up and combine it with the mashed potato and my kids love it. // . . . #salmon #salmondinner #recipes #mealideas #quickandeasymeals #healthylifestyle #healthyrecipes #omega3 #evoo #evooforkids #fertilitynutrition #proteinfood #meatalternative #kidfriendlyfood #zestlifenutrition See more

23.01.2022 *OMEGA 3 salad inspiration* // This is a quick lunch recipe that I put together in under 5min. INGREDIENTS ... *Tin of 4 bean mix *Tin of salmon in olive oil *Beetroot slices *Cherry tomatoes *Cucumber *Spinach leaves *Sliced red onion *Slices carrot Mix all the ingredients together and add your vinaigrette (for this salad I prefer to use extra virgin olive oil, a dash of red wine vinegar and balsamic vinegar, salt and pepper to taste plus herbs for extra flavour) Serves 4 . . . #recipes #recipe #healthyrecipes #nutritioncoach #nutritiontips #nutricious #healthylifestyle #healthyfood #omega3 #evoo #salad #saladrecipe #dietitiansofinstagram

21.01.2022 Yep you can get calcium from non dairy sources! // Soy milk is a great alternative to cows milk and offers a similar calcium content. // Kale and some green leafy vegetables such as spinach are a great source of calcium. ... // Almonds, not only are they full of good fats, and make for a great snack. They are also one nut that contains calcium! // Sardines is a great calcium-rich non dairy food. A large concentration of calcium is actually found on their flesh. One tin of sardines contains approx 330mg calcium!! // Sesame seeds contain approx 80mg of calcium per one tbs! Easily added to cereals or yoghurt for a snack. // Chia seeds have become very popular and rightly so, full of fibre, omega 3 fats and 1 tbs contains 76mg of calcium. Easily sprinkled to cereal, yoghurts or you can also soak in water. . . . . #nutrition #nutritiontips #healthadvice #healthyeating #calcium #nutritioncoach #dietitiantips #nutritionfacts #nutritioncoaching #healthylifestyle #diettips See more

21.01.2022 With the warm weather upon us it’s important to remember to keep hydrate! To add a bit of zing to your water why not add some fresh fruit? such as strawberries , lemon slices , mint leaves , berries ... . . . #nutrition #nutritioncoach #nutritiontips #dietitian #dietititiansofinstagram #foodcoach #health #healthylifestyle #keephydrated #drinkwater #fertilitytips

20.01.2022 *Z I N C* Zinc is a super nutrient for both men and women. However in men it plays a key role in fertility, as it helps with boosting testosterone levels, as well as cell division. // Sperm provides the genetic material required for a developing baby and zinc plays a key role. //... Adequate zinc promotes healthy mature sperm, helps with sperm motility and it also helps boost the quantity of sperm. Zinc further protects sperm from oxidative stress. // Foods high in zinc include seafood such as oysters, fish, meat, legumes, seeds, nuts, dairy and eggs . . . #menshealth #fertility #menfertility #fertilityjourney #soontobedad #fertilityawareness #zinc #fertile #men #mentalhealthawareness #nourishmentisneeded #mens #zestlifenutrition See more

19.01.2022 *W A T E R* Benefits of drinking water // It is so important to keep rehydrated. Dehydration can have some negative effects to our health. Some of these include: //... Headaches, often individuals who are not drinking enough water can end up with some nasty headaches. // Dehydration can impact your energy levels and generally lead to fatigue. // We have all heard that skin complexion looks much better after keeping rehydrated, this is because dehydrated cells cause wrinklier skin. // Healthy bowels, drinking water helps keep you regular. Not enough can lead to constipation and in turn bloating. // Better concentration. You might have experienced this, days where you have not had enough water you find yourself not only feeling lethargic but also unable to concentrate. This is because your brain needs to be well hydrated to function efficiently. // So, as you can see super important so try and keep hydrated. My advise aim for approx 2L daily . . . . . . . #healthylifestyle #rehydrate #healthyliving #health #womenshealthweek #womenshealth #water #cleanliving #menshealth #healthyfood #fertilityawareness #prenataldietitian #prenatal #healthadvice #dietitianapproved #zestlifenutrition #dietitiansofinstagram #dietitianadvice See more

17.01.2022 *Should I be concerned about BPA?* // BPA is a synthetic compound found in plastics, such as water bottles, soft drinks, juice bottles and plastic containers. // When food and drinks are stored in bottles or canned foods, BPA can contaminate the products within.... // Research has shown that BPA exposure, can impact our health in various ways. // BPA exposure may impact fertility, as it might affect egg maturation and may reduce the number of eggs. // Infants and young children can be especially sensitive to the effects of BPA. // So my advise, try and choose BPA free products, especially your water bottle x . . . . #bisphenola #bpafree #bpa #healthylifestyle #healthyliving #fertility #fertilityjourney #fertilitysupport #avoidplastic #pregnancy #pregnancyadvice #health #childrenhealth #infanthealth #plasticfree #zestlifenutrition See more

17.01.2022 The two week wait can be a stressful time, both mentally and physically and although it is important to focus on nutrition, please be kind to yourself and remember you have done all that you can. // Eating a certain type of food during the two week wait alone, is probably not going to really make a big difference. // However evidence does show that you can improve implantation by focusing on nutrition and lifestyle throughout your entire cycle. Nutrition is important, as it... can help with implantation, by improving and thickening your uterine lining. // Things to consider: Foods rich in omega 3s such as salmon can improve fertility by reducing oxidative stress and reducing inflammation. // Pine nuts are a great source of vitamin E and Arginine (an amino acid) which may help with thickening the endometrium and assist implantation. // Make sure you’re compliant with taking your prenatal supplement. // Leading up to and during the 2 week wait eat plenty of whole grains. // Eat foods high in zinc and b6 as these foods supports progesterone production and can assist with fertilization and implantation. . . . #fertility #ivfjourney #ivfawareness #twoweekwait #fertilityfood #ivfwarriors #implantationdiet #ivfdiet #women #fertilitydiet #prenatalvitamins #prenatal See more

17.01.2022 *My tips on preparing your body for IVF* // At least 3 months prior to IVF, eat fertility enhancing foods. A great diet is to follow the principles of a Mediterranean diet. // Make sure you’re taking a prenatal supplement that is tailored to you.... // Keep active, stop smoking, drinking alcohol and reduce caffeine (limit yourself to no more than 2 cups per day) // Focus on relaxation techniques. This is a must do before, during and after your ivf cycle. IVF can be stressful, worrying and physically demanding and while it is easier sad than done, it is important during this time to minimize your stress. Relaxation techniques can help teach you to focus on your breathing and focus on your thoughts . . . . #fertility #fertilityjourney #fertilityawareness #ivfjourney #ivfwarrior #ivftreatment #ivfsuccess #ivfsupport #prenatal #prenatalnutrition #prenatalexercise #mindfulness #infertility #infertilitysupport #ivfcommunity #womensupportingwomen

16.01.2022 *BIRCHER MUESLI* I recently did a post on what recipe you would like next and this was the winner! // Bircher muesli, also know as Swiss oatmeal, is pretty much the same as overnight oats. //... Bircher Muesli is filled with wholesome ingredients like rolled oats, fruit, nuts and seeds. Made overnight, this Swiss oatmeal recipe is a healthy and easy breakfast that's full of flavor and texture. // *INGREDIENTS* // You need to soak the oats from the night before, for a successful Bircher Muesli. // Soak 2 cups traditional rolled oats with 1 1/2 cups milk or water. // IN THE MORNING *Fruit: either Grated apple or berries *Regular yogurt - I like to serve it with Greek yoghurt *Nut mix - I like crushed almonds and walnuts *Seed mix I like to mix sunflower seeds, pumpkin and chia seeds. *As you probably have noticed I love cinnamon, so I always sprinkle it on top, but it is optional // Once the oats are soaked they store well for 2 days in the fridge. Enjoy . . . #breakfast #breakfastideas #healthylifestyle #healthyfood #recipe #cinnamon #chiaseedpudding #vitamins #antioxidants #eathealthy #fertilityfood #pregnancyfood #womenshealth See more

15.01.2022 For more information please check out @fertility.diet

11.01.2022 Hmmm love me some bruschetta as an appetizer.. although this one almost qualifies as a meal! Meanwhile to all the carb haters ... you don’t know what you’re missing out on ... delicious... You won’t find any restrictions on our plan. Moderation is everything Visit our link for more information.

11.01.2022 Sometimes all you need is a Karen Martini salad for dinner // Roast carrot salad, capers and goats cheese. It was meant to be served with a protein but the kids were unbearable tonight.... however it was still .... Simple and delicious. If you haven’t already, check out Karen martini salads & vegetables recipe book .... . . #mumlife #quickrecipes #saladrecipe #fertilitydiet #prenatalnutrition #carrotsalad #goatscheese #simplesalad #nutritioncoach #nutriousrecipes #prenataldietitian #busymum @karen_martini thank you See more

11.01.2022 Tomato , spinach and avocado salad with my favorite ingredients olives and feta cheese. // As the weather starts to warm up, salads are a great go to for lunch ideas. This Mediterranean salad is super simple, full of goodness and super delicious. // The good thing with salads, is that you can be as creative as you like with them! This salad consists of avocado cut up, pitted black olives, fresh spinach, cherry tomatoes & feta cheese.... // To make the vinaigrette I use: 2 tbs extra virgin olive oil 2 tbs white wine vinegar or sometimes I prefer to use lemon juice 1 clove garlic crushed Sprinkle some fresh oregano and basil (or any other herbs you might have in your garden) Toss and it’s ready to eat // This salad is also accompanied nicely with tuna or salmon. . . . #mediterraneandiet #mediterraneanfood #mediterraneansalad #olives #avocado #avocadosalad #dietitianapproved #recipe #saladrecipe #healthyfoodie #healthymeals #nutritiousanddelicious #vitamins #antioxidants #healthylifestyle #quickmeals

10.01.2022 Easy fibre swaps to think about today. I often find my clients don’t get enough fibre and this impacts their gut health. So, I want you to think about what you eat in a day and ways that you can you give your body an extra fibre boost ... If you want to know more, please send me a DM. See more

08.01.2022 *Home cooked Marina sauce* // INGREDIENTS 700g Passata 2 garlic cloves crushed ... 1 onion chopped 1 tsp cayenne pepper 1 tsp smoked paprika 1 red chili thinly sliced Salt and pepper to taste METHOD In a hot pan add extra virgin olive oil, and sauté your onion, garlic and chili. Add 1 tsp cayenne pepper and 1 tsp smoked paprika. Add a pinch of salt and cracked pepper. Once the above ingredients have sautéed add your passata sauce and simmer on low heat for approx 60min. To finish add your marinara mix to sauce and cook on low heat for approx 10min or until fish is cooked (Careful not to overcook seafood) Garnish with coriander and parsley Serve hot. . . . . #healthyrecipes #marinarasauce #seafood #seafoodrecipes #seafoodlover #marina #healthylifestyle #easyrecipes #pastarecipe #omega3 #homecooking #homecooked #recipeideas #dietitianapproved #extravirginoliveoil #evoo #zestlifenutrition

07.01.2022 *M E R C U R Y* // If you’re trying to conceive, fish is a great source of omega 3 fatty acids and super important for the development of babies central nervous systems, BUT it’s best to avoid fish HIGH in mercury. // The reason for this, is because high levels of mercury exposure, may lead to the developmental and learning delays in your baby. ... // High mercury fish include shark (which is not really a fish, but very common and also known as flake) swordfish, king mackerel. // However, there are still plenty of healthy fish to choose from to include in your meal plan, such as: salmon, sardines, trout, cod, flounder, hoki... . . . . . #prenatal #prenatalnutrition #fertility #fertilityawareness #fertilitysupport #fertilitydiet #pregnancy #pregnant #pregnancydiet #womens #newmum #womenshealth #mercury #omega3 #prenataldietitian #zestlifenutrition #tryingtoconceive See more

07.01.2022 *S M O O T H I E* // Ingredients 1 Cup milk of your choice 1 Banana... 1 Cup spinach Firsthand blend milk and spinach together and then add the banana and continue to blend until you have a nice smooth consistency. To serve ass some crushed ice // Nutrition tip: spinach is a good source of phytonutrients which have antioxidant and anti-inflammatory benefits. It is also a great source of magnesium. // This smoothie makes for a great snack or by adding some oats and chia seeds, enjoyed as a breakfast option. . . . . #smoothie #breakfastsmoothie #breakfastideas #spinach #magnesium #phytonutrients #antioxidants #healthylifestyle #snacking #fertilityfood #antiinflammatory #antiinflammatorydiet #nutritiontips #healthyliving #zestlifenutrition See more

07.01.2022 SUNDAY COOKING // Nothing better than mussels Excellent source of: #protein... #omega3s #B12 #selenium #manganese One of my favorite meals! So delicious and easy to cook

07.01.2022 We know this has been a hard year for you all, but we wish you a Merry Christmas and many blessings to you for the new year. We will be taking a break until 11th January and we look forward to sharing some new ideas with you all in the new year

03.01.2022 Homemade FISH & CHIPS // A medium sized snapper is beautiful on the bbq but unfortunately Melbourne weather was freezing tonight so I opted for baked snapper instead. I marinated it with herbs, red onion thinly sliced, crushed garlic, lemon and extra virgin olive oil. I baked my snapper at 200 Celsius for approx 25min. // If you’re unsure that your snapper is ready, the best way to check is by inserting the tines of the fork into the thickest part of the fish, gently twis...t and pull up some fish. If it flakes easily without resistance your snapper is ready. . . . . #snapper #wholefish #fishrecipes #fishrecipe #fishandchips #healthylifestyle #healthyfood #healthyrecipes #nutritiontips #recipeideas #dinnerideas #mealideas #extravirginoliveoil #healthyliving See more

03.01.2022 *SUPPORTING GROWTH* // Do you find yourself nagging or bribing your child to eat their vegetables ? I bet you don’t have to do this with sweets! // Although as a parent sometimes it can get so frustrating and all you want is for your child to try eat their vegetables, bribing them is not the best way to go about it. After all, they will get used to this and constantly expect it.... // Instead try to add a story behind the vegetables on their plate. Where does it come from? What colour is it? Get excited about vegetables when you talk to your child about them, use the vegetables to create an interesting story on your child’s plate... // Finally talk about how delicious vegetables are! Speak positive about how much you enjoy your veggies! Your child listens to everything you say. By doing this you’ll encourage your child to have a healthy attitude towards food . . . . . . . #fussyeaters #nutritioncoach #nutrition #childrenshealth #childhealth #infanthealth #fussyeater #growthanddevelopment #dietitiansofinstagram #mumlife #mumtips #health #healthyfood #healthylifestyle #childrensfood See more