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  • HELLO LOVERRRR Green Sauso Rolls  vego obv and not
    4 days ago by brownpapernutrition HELLO LOVERRRR... Green Sauso Rolls - vego obv and not an every day food but something to enjoy on weekends like these. I’ve replaced meat with lentils, peas, spinach, buckwheat, herbs, sunflowers seeds - lots of yummy plants. I may have added some cheeky feta in there too. Recipe below, hope you’re having a lovely holiday!!! Jacq GREEN SAUSAGE ROLLS Makes 18 small rolls Vegetarian 1 cup buckwheat 150g frozen spinach, defrosted and drained well 100g frozen peas, defrosted 200g cooked lentils 1/2 cup sunflower seeds 1/2 cup feta 1 clove garlic, peeled 1 cup mixed fresh herbs Sea salt
  • Actually my new favourite breakfast lunch dinner? Best combination of
    7 hours ago by brownpapernutrition Actually my new favourite breakfast, lunch, dinner? Best combination of sweet, savoury, crunchy and little bit creamy…. Sourdough bread (delish toasted with some olive oil too if you have the time) with scrumptious  @rubyriseredpapaya  slices, feta, mint and a homemade Pinenut and Sunflower Seed Dukkah. We became completely obsessed by papaya when travelling recently, such a nutritious fruit rich in enzymes that support healthy digestion. Can’t get enough of it now - yummmmm. I’ll pop the recipe for you below my friends - love Jacq RUBY RISE RED PAPAYA, FETA AND DUKKAH TOASTS Serves 1 1/2 Ruby Rise Red Papaya,
  • Long weekend breakfasts  SAUTEED KALE SWEET POTATO HASHBROWNS AVO
    2 days ago by brownpapernutrition Long weekend breakfasts - SAUTEED KALE, SWEET POTATO HASHBROWNS, AVO, RADISH, TOMATOES, CHERVIL, LEMON AND S+P (naturally...) - delicious, slow, mostly balanced with a gentle lean toward extra hot cross buns today because you knowwwwwww Easter only once a year. Hope you've all had a super relaxing one my friends - can't wait for this short week ahead hey!!! No pressure to pack a 5 day week into 3 eeeek no none at all! Such is life running your own business but I wouldn't have it any other way! Jacq  #Buddhabowl   #breakfast   #plantbased   #eattherainbow 
  • Did I eat lots of chocolate and cheese on the
    1 day ago by brownpapernutrition Did I eat lots of chocolate and cheese on the weekend? YES. Am I worried about it? NO. Indulgence is healthy and you don't need to be highly restrictive with your food intake or over exercising this week to compensate for the Easter weekend. Just get back to the foundations of a healthy diet - stacks of vegetables, some good quality protein and a nugget of healthy fats to balance your meals. I personally crave the simple things after a yummy weekend of eating with family so this plate of steamed veggies with a basic home made satay (recipe below)
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5 ways to heal your gut at every meal

When you sit to eat your meal are you comfortable or anxious about how it’s going to make you feel? Do you take it slowly and chew each mouthful or inhale it? Do you wonder why your digestive system doesn’t feel quite right? Do you know how to create a meal that can ease the pressure of digestion and work on healing your gut? These are just some of the questions I ask people when we open the conversation on digestion and how they feel within, and then piece by piece we work together on answering them. And whilst we can’t answer them all here today, I’m going to take you through how to create a meal that can ease digestion and work on healing the gut, the simple ingredients and how you can apply the principles. Shall we tuck in?

1. Be conscious of your emotional/mental state when you sit down to a meal. Are you stressed from a day at work? Are you anxious around food because it’s impacting your digestion? Are you feeling emotional or flat? Stop before your meal. Breathe, 3 big deep breaths. Connect to what is before you – FOOD BEAUTIFUL FOOD! Then begin. From here I want you to focus on eating slowly. We do not need to inhale food, that’s for our lungs to do with oxygen. Our digestion does not wish to be rushed. Respect it. Chew each bite many times, have your knife and fork down in between and pause half way through your meal to assess how you are feeling. Don’t rush to leave the table at the end. Allow your digestive system to rest (and digest) and ensure you are far, far away, from technology. We cannot expect our health or diet to change if we do not implement a lifestyle practice and this one is key. (If you wish to read more on MINDFUL EATING read on over here.)

2. Get processed foods out the picture. If the gut is at a point where it requires repair, this stems from an inflammatory state within the digestive system and the body. There are number of factors which can lead to gut inflammation and processed foods are one. Whether they’ve been in your diet frequently and this initial stage of gut healing is the start of the journey, or if they are only a smidge and you are healthy most of the time (80/20), whilst undertaking a gut healing protocol, inflammatory foods such as processed foods need to be out of the picture – completely. Think of it like having a headache but banging your head against a brick wall? It prolongs the healing right? To truly repair we need to give our bodies the best possible chance to do so by nourishing with whole foods.

3. Include nourishing fats. Our body LOVES healthy fat and will utilise fat as a primary fuel source if we feed it this way. Healthy fats promote gut healing and satiate our appetite making us less likely turn to gut inflammatory foods containing sugar. Don’t be afraid of including avocado, coconut oil, ghee, hemp and olive oil with your meals. Wild fish such as salmon, trout, tuna and mackerel are also wonderful sources of essential fats and protein. 

4. Add live cultures to your meal. There are a number of ways with foods and drinks we can go about this. We find live cultures present in foods and drinks such as Remedy Kombucha, high quality yoghurt in particular for gut healing a coconut kefir yoghurt, and fermented vegetables such as kimchi and sauerkraut. Just a small portion of any of these ingredients alone will up the live cultures in your meal, and can support the growth of healthy intestinal flora and improve the integrity of your gastro intestinal lining.

5. Accompany a meal with booch or broth. These two ingredients or drinks contain essential nutrients that can support the healing of the digestive system. Kombucha, such as Remedy Kombucha, contains enzymes, live cultures and organic acids to nourish the gut, contribute to the growth of healthy intestinal flora, balance intestinal pH levels, and help to stabilise blood sugar levels (and that’s just a start!). Whilst a cup of slow cooked bone broth contains vital minerals and collagen to sooth and restore the gut lining, ultimately promoting gut healing.

GUT HEALING STEAMED FISH AND GREENS WITH KOMBUCHA DRESSING

Serves 2

Gluten free / dairy free

2x 140-160g fillets white fish such as barramundi or snapper

100 green beans, trimmed

100g zucchini, ribboned with a vegetable peeler 

1 small avocado peeled and sliced

1/4 cup sauerkraut or kimchi

2 tablespoons finely chopped fresh herbs of choice

sea salt and black pepper

Kombucha Dressing:

1 tablespoons garlic oil

2 tablespoons Remedy Kombucha Original or Ginger Lemon+

1 teaspoon Apple cider vinegar

To serve : Remedy Kombucha (of course!)

Bring a large pot of water to the boil, line a steamer basket with greaseproof paper and place fish fillets into the basket to steam for 8-10 minutes (depending on thickness). Once cooked, remove and set aside covered. Place green beans and zucchini in steamer to cook for 2-3 minutes. Whilst cooking whisk together ingredients for Kombucha Dressing in a small bowl. To serve, dive fish between two plates, arrange beans, zucchini, avocado and kraut/kimchi around the bowl, drizzle with dressing, sprinkle with herbs, season with sea salt and black pepper and serve with Remedy Kombucha.

 

 

+ Jacqueline Alwill is partnered with Remedy Kombucha as nutritionist and spokesperson. All opinions and thoughts expressed are her own.

 

Jacqueline Alwill

Jacqueline Alwill, is an accredited nutritionist, author, founder of Brown Paper Nutrition and recently launched vegetarian meal delivery service Brown Paper Eats She is passionately committed to improving the health and wellbeing of individuals and families. Jacqueline is mum to her 8 year old boy - Jet.

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