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?Read More
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.Read More
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.Read More
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.Read More
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.Read More
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?Read More
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!Read More
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?Read More
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!Read More
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.Read More
This is our new family favourite, midweek pasta meal. If you don't want pasta it is just as good over zucchini noodles. For a warm lunch the next day I like to put in a tin of drained cannellini beans to the sauce mixture to increase the fibre content and make enough for left overs. Depending on how much energy I have at dinner time I either serve with a big salad or stir a large handful of spinach leaves through the sauce at the end. I get four types of veggies into this dish, plus chicken thigh fillets which are a good source of iron.Read More
We love soup for Meatless Monday or after Saturday morning sport. However often a plain vegetable soup can be low in protein and leave you hungry later on, so I’ve added chickpeas which are a terrific source of plant based protein and fibre. Adding pear brings a beautiful sweetness to this dish. This soup is very simple to put together with the oven doing the bulk of the work.Read More
Are you a snacker? Do you like something sweet with your morning coffee? I am, especially as I am up early with the kids and do my exercise then, so by morning tea breakfast is a distant memory. A nut bar can be a handy shelf stable option that will survive be kept in your handbag or office drawer. Here are my favourite supermarket finds.Read More
I love this time of year with the hint of spring starting. Here is a favourite recipe adapted from an old delicious magazine that I have made with salmon, snapper and kingfish. Easy, fresh and perfect for topping up your omega-3sRead More
Feeding your 3 or 4 year old can be such a challenging time. I thought I'd offer some tips which I've learned from my training and also what worked with my kids. Get to know how much your children should be eating and look at the pattern over a week not a day. Children have small stomachs so don't expect them to eat adult portions. Your toddler will have developed food likes and dislikes, and their appetite will differ depending on how active they have been and whether they are going through a growth spurt. So don't worry if they eat a lot of food some days and little on others. As long as they are getting a wide range of different foods over the course of a week they will be getting the nutrients they need.Read More
What do you do when the 3pm energy slump hits? Do you grab a biscuit from the office stash or ignore the slump and hope it passes? For me if I don't make the effort to have a small snack at this time I get very hangry and snap at everyone around me.Read More
I'm always on the look out for shelf stable products that are healthy and delicious that I can serve up for a quick lunch or dinner. Since my daughter became vegetarian I've explored some new areas of the supermarket and came across this product in the fridge section which she and I both think is delicious!Read More
Does this sound like you? Can I guess why? Like a lot of the women I see, you've had a coffee and maybe a slice of toast for breakfast. You've chosen a tuna salad for lunch - because you are trying to be "good". By 3 pm you are all about the easy carbs - picking at the kids’ leftovers and in and out of the kitchen after dinner. That's because you've barely eaten enough to make it from your bed to the sofa let alone provide yourself with enough energy to do all the things you need to do in your day! Crowd out the junk food by getting your lunch right.Read More
For some people, a diet high in FODMAPs can cause a range of abdominal symptoms such as bloating, excess wind, distension, abdominal pain, constipation or diarrhoea (or a combination of both). Following a low FODMAP diet can help manage these abdominal symptoms - 75% of people with IBS experience relief from their symptoms with a low FODMAP diet.Read More