Six Salads for Summer

Six Salads for Summer

It's heating up here in Sydney!  With a newly vegetarian teenager in my house I'm trying to get in the habit of creating a big, substantial salad on a Sunday that can work as leftovers for the week. Or I get on the #meatfreemonday bandwagon.  Here's 6 of my favourite salads, and one little extra.

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Exam Season Nutrition

Exam Season Nutrition

We are entering into exam season and you might have a stressed-out teenager on your hands.  As I'm sure you remember from toddler days, what they eat can have a big impact on mood.  Here’s my tips for the foods to include in your teenager’s diet.

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Food, endurance exercise and gut health

Food, endurance exercise and gut health

Do certain foods cause you gastrointestinal issues when exercising? Would changing what you eat reduce the symptoms? What else should you do? I recently took a short course through Monash University aimed at helping health professionals work with their clients to help manage gastrointestinal issues associated with exercise. The course helped deepen my understanding of gut health and how food and exercise can affect the gastrointestinal tract.

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Miso Mushroom Buddha Bowl

Miso Mushroom Buddha Bowl

Had a few requests on insta and FB to share the recipe for my “buddha bowl” - a quick plant powered lunch or light dinner, perfect for this cold weather! Incorporating soy-based foods like tofu is an excellent way to get protein, iron, calcium and healthy fats into your diet with relatively little saturated fat, so beneficial for cardiovascular health. Soy products like tofu and miso are also rich in isoflavones which may reduce your risk of prostate cancer and has a protective (or at worst neutral) effect on breast cancer risk.

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Marathon and Half Marathon Race Nutrition

Marathon and Half Marathon Race Nutrition

If you’re putting in the hard yards training for a marathon or half-marathon, developing a strategic fuelling strategy and plan is essential for running your best race. While sub-optimal fuelling might prove adequate for shorter, slower training runs, it can often be the factor which turns a great race into a disaster from the 10km point of the race.

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Chicken and chorizo hotpot

Chicken and chorizo hotpot

This is one of our favourite meals which cooks itself while I drive my kids to rugby or swimming practice.  I usually make enough for two nights,   the second night I serve this with basmati rice and it tastes a bit paella-ish.  The red capsicums (sweet peppers) are rich in vitamin C,  and high in antioxidants such as beta-carotene, helping to promote vision and support a healthy immune system.

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Fad or Fab?– Collagen supplementation for Athletes

Fad or Fab?– Collagen supplementation for Athletes

An exciting and rapidly expanding area of research that promises to improve athletic performance and minimize injuries is the use of collagen supplementation. Is it worth jumping onboard?

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Microba Insight Microbiome Test

Microba Insight Microbiome Test

Did you know it’s now possible to have a gut microbiome test which tells you about the microorganisms that are in your gut, how they affect your gut health and how you can achieve a better balance between desirable and less desirable microorganisms?

You can:
🐛 Learn which microorganisms are in your gut and what they might be doing - their potential to digest carbohydrates, protein, and fat, as well as their potential to produce essential vitamins and nutrients.

💊 Learn if the probiotics you have been taking are actually present in your sample: Sometimes probiotic supplements don't colonise in the gut and therefore don't provide much benefit. Find out if your probiotics are doing so.

🍓 Learn which foods to add to your diet, to promote a healthy gut:

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Healthy Eating for Men

Healthy Eating for Men

It’s Men’s Health week this week so I thought I’d share my top tips for keeping the men in your life healthy. Men and women aren’t that different when it comes to daily nutrition. Yes, men tend to have more muscle mass which increases their requirements compared to a female. But nutritionally speaking, men still need a wide variety of vitamins and minerals to tick along each day.

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How to boost your immunity for winter

How to boost your immunity for winter

Winter is nearly here, so it’s time to think about surrounding yourself with the food that will support your immune system to stay well! 🥦🥝🍋

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Your gut microbiome

Your gut microbiome

How many different plant foods do you eat in a week? The American Gut project recently found that found that people regularly eating 30+ different types of plant foods per week had a more diverse microbiome than those eating 10 or fewer different plant foods a week. Recent research has shown the richer and more diverse the community of gut microbes are, the lower your risk of disease. Can you add a couple of different plants this week?

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My favourite healthy eats around Balmain and Rozelle

My favourite healthy eats around Balmain and Rozelle

Just because I’m a nutritionist doesn’t mean I want to cook dinner EVERY single night.  Why would you live in Balmain (in Sydney’s Inner West) if you didn’t take advantage of all our wonderful restaurants and cafes?

 And just because I’m a nutritionist doesn't mean EVERY meal has to be healthy – because life is about BALANCE – right?  However sometimes it’s great to have a meal out that is healthy and leaves you feeling fab instead of bloated and heavy. Here are some of my favourites.

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Can the Mediterranean diet provide protection against dementia?

Can the Mediterranean diet provide protection against dementia?

If you’re anything like me, the word ‘dementia’ fills you with fear. I want to spend my retirement years travelling and playing with my grandchildren.  Not relying on someone to take care of me.

Like me, you probably think that there’s nothing you can do to protect yourself from dementia.  That is, until I read some promising new research suggesting the Mediterranean diet may help delay dementia by up to 5 years.

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5 make-ahead vegetarian and pescatarian dinners

5 make-ahead vegetarian and pescatarian dinners

Busy? In a rush? Know that you should be eating more veggies and fish but not sure where to start? If you’re flying in the door after a busy day and need something easy to get on the table that’s healthy and tasty for your family here is a round up of my favourite vegetarian and pescatarian meals.

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Packing a healthy school lunch box – that your kids will eat!

Packing a healthy school lunch box – that your kids will eat!

Coming up with a lunch box day after day can do your head in!  A healthy lunch box doesn't need to be full of expensive "super foods" that will get picked at - these ideas can be put together in 10 minutes max. 

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"Mum, I'm hungry!" - primary school edition

"Mum, I'm hungry!" - primary school edition

Recently I was asked to review the afternoon tea menu of a group of Out of School Hours Care Centres. I thought this was a fabulous initiative by the centre because such centres are valuable in promoting healthy eating to children and their families. For busy working parents it would be a godsend to know that when you pick up your kid they have had something decent to eat. But maybe your kids don’t go to after care -what should you be including in afternoon tea at home?

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6 fast, easy and healthy tray bakes

6 fast, easy and healthy tray bakes

For the lazy cook like me, the tray bake has to be the ultimate dinner. I read a lot of recipe books and immediately turn the page if too much chopping or browning is involved. A tray bake is perfect because I can pop it in the oven while I am driving my kids around. And bonus - minimal washing up!

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Boosting your calcium intake on a lactose free diet

Boosting your calcium intake on a lactose free diet

Did you know more than half of Australians adults don't get enough calcium?  Calcium is the major building block for our bones - it's deposited as a crystal onto out bones to give them strength.  Our bones also store calcium so that when we don't get enough calcium in our diets the body will take calcium from our bones.  This is why it is really important to have a daily supply of calcium throughout our lives.   So, how do you get enough calcium on a dairy-free diet?

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Why Women in Their 40s Need to Stay Active

Why Women in Their 40s Need to Stay Active

As a nutritionist I'm concerned with many aspects of your wellness, beyond what you eat, such as stress levels, mental health, sleep and movement.  Today I'd like to welcome a guest post by Brendan McGovern, the Principal Physiotherapist and Director of RedoHealth, a small physiotherapy practice in the heart of Balmain. I’ve asked Brendan to talk about why we need to stay active, the benefits to you and your family, and how to fit it all in!

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Supporting your recovery from injury through nutrition

Supporting your recovery from injury through nutrition

A downside of finding a sport that you love is the inevitable injury that sidelines you.  While you are sidelined - what can you eat to support your recovery to get you back to your sport stronger than ever? No, I'm not talking about eating your feelings via chocolate and red wine but using your diet to support your recovery and get you back to your sport stronger than ever?

Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake. Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake.

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