findingbalance_nutrition

This post really says it all… we should all be including this into our daily diet! I am a massive fan of extra virgin olive oil and include it in my salad dressings and vegies each night. I even sneak it into baking when I can! It’s a powerhouse of nutrients and a legit superfood in my eyes!

As we age women need to focus on a nutrient dense diet for hormone, bone and brain health. Unfortunately we don’t absorb as many nutrients from food as we used to… so it is more important than ever to make it count! Also.. Can’t leave out including some form of resistance training for bone health and to maintain that muscle to prevent those falls later in life. Message me if you would like some support in how to eat well for longevity, vitality and to prevent disease 💁🏼‍♀️

Current research shows there is a direct link between the gut and our brain..and therefore our mood and mental health. Including these foods consistently into your diet will support gut health which means- improved digestion and absorption of nutrients, improved immune system and brain health. An imbalanced gut means serotonin (the happy hormone) and other hormones are not being produced efficiently which affects our mood and coping strategies for stresses of daily life.

I’m not posting this to put you off alcohol but to educate you so that you can make more informed choices when it comes to your health. This information might help you to make better choices like limiting your intake of alcohol or choosing healthier foods when drinking to minimise weight gain. Trying to drink away from meals and choosing non—alcoholic drinks when eating can help to support a healthy weight and where nutrients can be absorbed and foods can be effectively digested. It also shows that it’s not only the calories in the alcohol that you drink but the actual alcohol content that can negatively affect your health.

Perimenopause starts at different times for different women… could be our 40s or even 30s. All women are affected differently during this time. We can minimise these symptoms by implementing these tips into our lifestyle. Not only may they reduce or eliminate perimenopause symptoms but will also improve our overall health 🙌🏻 If you would like support on how to minimise perimenopause symptoms send me a message and we can have a chat x

We need to change the way we see food.. it’s more than numbers and tracking macros. I think we’ve somehow lost the real meaning of food and the way it can make us feel physically and mentally. Looking at food as a way to consume adequate nutrients to improve longevity and prevent disease can take the anxiety and mental fatigue away from thinking about calories and dieting. If we focus on what foods make us feel good and eating a variety of plants each week, fat loss may come as a by product of eating well. Message me if you would like to learn more about what nutrition and how to eat well to feel well

Volume eating is a way of eating where you fill up on low calorie foods to keep you satiated and promote feeling of fullness. At the same time foods that have a higher calorie density are eaten in smaller portions. This is a way to support a calorie deficit or to support maintenance. For example, a curry can be boosted with calorie foods such as vegetables to fill us up and the higher calorie food such as rice is eaten in a smaller portion. The smaller amount of rice is not noticed as much as the veggie intake is higher which supports tar feeling of fullness. It is not just vegies that are lower calorie foods but also plain yoghurt, cottage cheese, light ricotta, egg whites, fruits such as berries, baked beans, Lima beans and some soups. Any of these foods can be added to your meals and snacks to keep you feeling full but adding limited calories to your overall daily intake. It may help to ask yourself “what can I add to this meal or snack to fill me up but is lower in calories?” Adding carrot, celery, capsicum sticks to your cheese and crackers will definitely leave you feeling more satiated and help to stop looking for another snack later on.. If you would like help with a calorie deficit or to learn more about volume eating message me and I can support you on your health journey. # nutritionist

🍎A fat loss phase should not be restrictive and it should include the foods you enjoy… yes it can be done! By adding more low calorie dense foods such as vegetables to your meals and snacks will fill you up and keep you satiated in between meals. When you are making your meal/snack think to yourself “what low calorie foods can I add to this meal to fill me up?” For example, adding carrot, celery and capsicum sticks to your cheese and crackers crackers, or bulking up your spag bol with veg and having smaller portion of pasta. Aim to add more of the lower calorie and minimising the higher calorie to leave you satisfied and not hungry after an hour. 🍗Consuming a diet high in protein that is evenly spaced throughout the day will also keep you feeling fuller for longer and help to retain lean muscle mass in a calorie deficit. 💧Drinking 35 times your bodyweight in fluid per day will keep your bodily systems functioning optimally and also help to not confuse being dehydrated with hunger. 🥦Consuming adequate fibre has so many benefits not just for fat loss. It keeps you feeling full, keeps you regular and improves your gut health with affects your mood and mental health. 🏃‍♀️Nutrition is king and exercise is queen. Exercise improves our mood, supports muscle retention and lowers risk of disease. Exercise makes us feel good which helps to increase motivation to eat well. If you would like support on how to achieve your health and body goals and to learn more tips and tricks for effective, sustainable fat loss message me and we can work together to achieve that bod you’ve always wanted!

Antioxidants….. pretty important if we don’t want to end up like that decayed, dried up apple!! Antioxidant foods help us to prevent oxidation and free radicals from the environment negatively affecting our health. If we include these foods in our diet it will lower risk of disease, improve brain function, mood and mental health, improve eye health, reduce inflammation, improve skin health, gut health and support healthy aging! Yes Please! 🙌🏻

Usually we crave something sweet when we have low blood sugar which is usually from restricting during the day and under eating. To prevent this from happening it is important to eat adequate amounts of protein evenly spaced throughout the day and to make sure you are eating regularly every 3-4 hours. It is also vital to make sure you are eating enough fruits, veg and whole grains as the sweet cravings may be due to a nutrient deficiency. If cravings still persist - replace them with something else or stay busy. Go for a walk or some other activity that takes your mind off it till the craving passes.

Who doesn’t love a poke bowl? The great think about these is that they are so versatile! They are also a great way to make sure you are getting enough plants in your diet… simply fill half the bowl with whatever you have in the fridge, add some protein, carb and a healthy fat and you have a nutritious, nourishing bowl of goodness. Salmon Poke Bowl: 100g pink salmon (I used Aldi’s Ocean Rise Pink Salmon) 1/2 tin Edamame beans (also Aldi) 30g brown rice and quinoa pouch 25g avocado Salad - salad mix, coleslaw mix, cucumber, red onion, tomato, capsicum, and spring onion Dressing: drizzle of lemon juice, teriyaki sauce and sesame seeds

Even my kids love this recipe! I think it’s the parmesan… 😋 Honestly we don’t need to overthink too much about what sauce we are putting with our vegies… If it will make you or the kids eat more of them it’s a win win! You can also use the leftovers of this recipe in next days lunch! Yum…. 🥦Broccoli is high polyphenols which are antioxidants that protect us from toxins in the environment but also packed with vitamins and minerals. 🍋Lemon has strong anti-inflammatory properties, aids digestion and nutrient absorption.