Rachel is a university qualified nutritionist based in Balmain, Sydney. She is a busy working mum of two teenagers, so is practical and realistic with her advice. Specialises in peri menopause, menopause, gut health, weight issues, low FODMAP diet and sports nutrition. Online and in person consultations available.
Are you thinking about getting pregnant? Have you heard about the First Thousand Days? This is the time from pre-conception until your baby turns two and is when most genetic programming occurs. The eggs and sperm contain the genetic material for your baby, and the health of these can be greatly impacted by diet. So it makes sense to pay attention to you and your partner’s diet during the three months prior to conception.
Read MoreDo you like a little something sweet with your cup of coffee? I know I do! If you eat breakfast early or like an early morning workout it can seem a long way from breakfast to lunch! A morning snack can fill that gap. These tasty protein balls are not too sweet and contain protein and fibre to keep you nice and full!
Read MoreI absolutely adore soup and it is my go-to lunch in winter. Soups are a great way of getting in more plant foods in an aim to get to the target of 30 different plant foods across the week. Why 30 plant foods? This is to support the microbes living in our gut which need a diverse range of plant foods to flourish. These soup recipes are delicious, healthy and filling from the plant protein.
Read MoreYou know I’m all about finding a sport you love and eating well to support it! This blog is written by Jess Liao who is currently undertaking her external clinical placement with me. Jess has looked at optimum nutrition for dragon boating and paddling as she is gearing up to compete in the 2021 State Dragon Boating Championships.
Read MoreAre you back at the gym this week after a post-COVID lockdown? I am! 🙋♀️ Feeling a bit sore? I am! 🙋♀️ Let’s talk about how getting your post gym meal or snack can help you recover faster from your session and avoid injury.
Read MoreI get it! When you are working from home, food is acting as source of entertainment, as a treat, as way to break up the day. But if you’ve been working towards a health or fitness goal this year, don’t allow this to be an excuse that undoes all of your hard work!
Read MoreFrom time to time when life gets busy I like to use a meal kit service. I like the convenience of having the ingredients ready and someone else to do the “thinking” for me. I think they are great if you’re not a confident cook or if you’re trying to nudge some of the other members of the household to do some cooking. Here’s how I work with meal kits to help them work for my health goals.
Read MoreIn a busy family on top of having to manage various food preferences and eating styles, one of the challenges can be managing portion sizes for differing energy needs across a range of people. The ideal amount of food for each family member will depend on their age, sex, height and how active they are across the day.
Read MoreOne of my clients recently asked me for some advice about preparing healthy meals for one. I’ve been thinking about it a lot since our conversation and I reflected that it really doesn’t matter how many people you are preparing food for - your will power is no match for a poor food environment. If you are surrounded by healthy food staples and if the foods that don’t serve your health aren’t in the cupboard, then there is no need to employ willpower and you can instead rely on habits. Here are my favourites when I’m cooking for one:
Read MoreAn 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?
Read MoreIt’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.
Read MoreChristmas dinner is challenging with food intolerances, but especially so if someone else is doing the cooking. Here’s some tips to help you have a low FODMAP Christmas dinner so you can enjoy your day and keep your IBS under control.
Read MoreComing 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 MoreRecently 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 MoreAs 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 MoreA 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 MoreFeeding 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 MoreWhat 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 MoreI'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 MoreDoes 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.
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