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.
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-3s
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 MoreI was excited to find a new energy gel for my clients with sensitive tummies needing a low FODMAP sports supplement*. Here’s my review of Huck energy gels.
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.
Read MoreFor 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 MoreDo you have sporty teenagers? With the winter sports season kicking off, you might be wondering if your teenagers are eating the right types of food to support healthy growth and development as well as their training and competition. It's not all about protein powder to get "shredded", or litres of sweet sports drinks!
Read MoreA tin of tuna is a popular lunch choice as it is a good source of protein, cheap and shelf stable. A lot of people eat tuna for lunch assuming they are getting a serve of omega 3s – essential fatty acids. However tinned tuna is very low in omega3s - tinned salmon or sardines provide much more.
Read MorePerfect for entertaining, or for a family dinner with the hopes of leftovers, here's how we've been enjoying our grilled veggies. Our secret is to include a punnet of figs (so cheap at the moment - and they used to be such a luxury!) and to marinade before grilling. This is a delicious side to barbecued steaks, sausages or halloumi.
Read MoreIn worrying news for hummus fans the world over - we are facing a GLOBAL SHORTAGE OF CHICKPEAS! After the avocado crisis I'm not sure how I'll cope! In the meantime, while tinned chickpeas are still cheap I'll stock up. Here's how we had them last night - roasted til crispy tossed with coriander, cumin and oregano, roasted along side some pumpkin. Served with rocket, mint, toasted pepitas, pomegranate seeds and some halloumi too.
Read MoreI hate to use the term superfoods (eye roll) but I was thinking about all the lovely food we are blessed to be surrounded by this time of year and that I associate with Christmas. I thought I'd share some of their health benefits as well as recipes that my family enjoy this time of year. I'd love to hear about your Christmas super foods too! My favourite part of Christmas is sharing a meal with the people that I love. Food should be seen as part of the celebration - not something to feel guilty about. Include plenty of fresh fruit and veggies and some lean protein and use the time off work to schedule in a walk or run. Consider Mindful Eating over the Christmas break by making more conscious food choices, paying attention to how you eat, and practicing self-acceptance.
Read MoreHas your teenager recently announced they are a vegetarian? Mine has! The rest of the family eat meat and I'm too busy to be cooking 2 meals every night so here's some ideas for how I cope. I've also seen quite a few vegetarian clients recently with iron deficiency so I'll outline some common nutrient concerns with a vegetarian teenager and how to avoid them.
Read MoreI was lucky enough recently to be able to work with an athlete preparing for the Australian Schoolboys Rugby Union Tournament. He was interested in maintaining his work rate, making his tackles and not fatiguing in the second half of the game. Here's some of the key points we came up with. Of course, every athlete is different with different food preferences, requirements and backgrounds. What is right for one athlete may not benefit the next - so make sure that your sports nutrition advice is tailored to your goals.
Read MoreIf you are asked to bring a salad to a BBQ or Christmas party - this one is a winner! Look at those colours! And yum, any salad with pomegranate and feta is a winner in my books. Then add in that beautiful refreshing watermelon and the crunch of almonds, so good.
Read MoreThe more we learn about the role of gut, the more it seems that the gut can be thought of as the centre of overall good health. Our gastrointestinal tract runs right through the core of the body and has does a lot more than just digest our food. Our gut is home to lots of bacteria – known as gut flora. A healthy digestive system has a balance of good and bad bacteria. When your gut is not working as it should your energy levels are affected, your mood is affected and your ability to concentrate is affected. You can help maintain your digestive system by ensuring you consume prebiotics, probiotics and sufficient dietary fibre.
Read MoreShould you skip breakfast before you exercise?
Read MoreWith the arrival of spring in Sydney I've had a craving for this Jamie Oliver inspired recipe. Salmon is a fantastic source of omega-3 fatty acids which are inti-inflammatory and extremely beneficial to your health - they can help lower cholesterol, reduce high blood pressure, and may reduce symptoms of arthritis and depression. I've accompanied the salmon with salsa verde and some lovely roasted veggies.
Read MoreAre you following a low FODMAP diet to manage your IBS symptoms? FODMAPs are a large group of dietary sugars. These sugars can be poorly absorbed in the small intestine and fermented by bacteria to produce gas. Following a low FODMAP diet can help manage IBS symptoms.
Endurance runners often suffer from stomach problems. If you also suffer from a FODMAP intolerance, fueling for your long run can be quite tricky. Here’s some tips to help you focus on your running, rather than your stomach, or wondering where the closest toilet is.
Read MoreIt's sooooo cold in the morning in Sydney at the moment and I love a warm bowl of porridge, but I'm often hungry a couple of hours after I've eaten it. I've come up with a fabulous trick to increase the protein of your porridge to keep you full all morning.
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