Subscribe to our Newsletter

Email*

Contact Us

For nutrition consulting, workshops and catering enquiries please visit our Contact page.

Media Enquiries

For media partnerships, presenting and speaking enquiries please contact the team at 22:
PHONE
02 9211 1322
EMAIL
[email protected]
[email protected]

Instagram Slider

  • BAKED ZUCCHINI CRISPY CHICKPEAS HUMMUS HERBS AND DUKKAH  Legit
    4 days ago by brownpapernutrition BAKED ZUCCHINI CRISPY CHICKPEAS HUMMUS HERBS AND DUKKAH : Legit lived on this number for about 4 days recently. It absolutely saved me on the days of mania with homeschool and baby. Enjoyed as it was, with some extra seeds snaps or a piece of sourdough some days and others with (pre) boiled eggs too. Delicious way to pack plenty of greens, fibre, plant protein and healthy fats into one. Recipe now up on the blog! Happy Sunday y'all! Jacq  #plantbasedrecipes 
  • Double tap for a piece of my yum COFFEE DATE
    3 days ago by brownpapernutrition Double tap for a piece of my yum COFFEE DATE AND WALNUT SLICE!!!! It’s plant based, gluten free and made with decaf coffee so I am not climbing the walls after Going to pop the recipe below for you, also FYI do not be popping little cacao nibs on top as I evidently did, as it looks crap, so I ended up dressing the with cacao and then thought oh my god you freakin genius it’s like a cappuccinoooooooo!!!  #ineedtogetoutmore  ok time for recipe!! COFFEE DATE WALNUT SLICE Soak 1 cup pitted medjool dates in 3/4 cup STRONG decaf (you
  • Basic but beautiful quality ingredients and yummy big flavours in
    1 day ago by brownpapernutrition Basic but beautiful quality ingredients and yummy big flavours in my TERIYAKI ROAST VEGGIE BOWL. Roasted a combo of pumpkin, capsicum, eggplant, zucchini and carrot, then added the home made teriyaki sauce - recipe below - and popped back in oven to caramelise it (kinda - not sure of clever cooking word!) for about ten minutes. Served up with some boiled free range eggies for protein and delishhhh avocado for healthy fats - BALANCE! Will write full recipe soon! So stoked at the fresh food coming in our weekly box from  @thegoodbunch  TERIYAKI SAUCE: 4 TBSP TAMARI 1 TBSP HONEY
  • How are you 13 weeks already?!?!?! How have I not
    5 days ago by brownpapernutrition How are you 13 weeks already?!?!?! How have I not slept in that long yet still stand up hahahahahha - love you miss Elke my littlest duckling  #13weeksold   @boden_clothing 
  • Im a big believer that food can be your medicine
    2 days ago by brownpapernutrition I’m a big believer that food can be your medicine and that foods such as these are vital to support your health at this time. Those foods rich in Vitamin C, zinc, beta glucans, Vitamin D and other immune boosting nutrients. However, sometimes it can be tricky to pack it all in, which is why I have teamed up with  @melrosehealth  to talk about what we can do to boost our nutrient intake in the body and have our immune system firing for the cooler months ahead of us. Incorporating a powdered Vitamin C with all of the above nutrients

5 health hacks to fight off cold and flu season

It’s here! The season of cough, sniffle, sneeze and the doona come coat (fashionable… of course) to avoid chances of aforementioned cough, sniffle and sneeze. If the months of winter are some you dread, then it’s time to get savvy on how you can boost your immune system, energy and mood so you can enjoy the season ahead. Get rugged up and read on friends…

DIVE INTO THE WINTER SUN: Make the most of any and all sunshine where possible and soak up the beautiful Vitamin D to give our bodies a boost throughout the winter months. Vitamin D from the sun can help fight bacteria and viruses as well as strengthen the immune system. Aim for 10-15 minutes of sunshine in your lunch break and if you’re able, expose your stomach or back for optimum absorption.

DOUBLE UP ON IMMUNE BOOSTING FOODS: There are so many great ways you can pack a heap of immune boosting ingredients into your meals and snacks throughout the day, but having them on hand to start is the key. Add these ingredients to your shopping list:

Ginger: pop it into tea infusions, stir fries, curries, soups

Garlic: hello garlicky-olive oil toast with avocado and eggs, and of course slow cooked meals, soups, dressings or straight up if you’re brave!

Citrus fruits: lemon, lime and grapefruit not only taste delicious but are chockers in Vitamin C so aim to include them in your diet through fresh juices, squeezed over salads, in water or enjoy grapefruit as a scrumptious immune boosting snack

Green and herbal tea infusions: are a fab way to swap another coffee in your day in favour of something that can up the antioxidants in your life as well as warm and hydrate the body all in one hit.

Fermented foods and drinks: such as miso and kraut are delicious as part of your meal or sip on a brew of miso soup in between meals. AND if you need something fizzy, refreshing, jam packed with flavour and good nutrition then a fermented drink such as Remedy Kombucha Ginger Lemon ticks all the boxes for immune boosting ingredients with ginger, lemon, green tea, organic acids and live cultures from the slow fermentation process. Be it Ginger Lemon or any of the Remedy Kombucha range you’re guaranteed to get an immune lovin’ hit.

Green vegetables: broccoli, spinach, kale, peas, zucchini, Asian and bitter greens should pack the fridge drawer over these next few months and make up the bulk in most of your meals. Green vegetables are full of antioxidants and phytochemicals and aid the body’s natural detoxification pathways too. Check out the most delicious Gut Loving, Immune Boosting Green Soup recipe here.

PRACTICE REST: Which truly sounds bizarre I know, but hear me out. Chasing the clock, overcommitting, having a list a mile long, juggling work and family and all sorts of other ‘must do’s’ in our day creates stress in our body. Stress weakens the immune system, increasing our risk of falling sick once exposed to bacteria or viruses lurking about. A simple practice for reducing stress in our body is to address it with rest. By rest, yes of course, aim for quality sleep and healthy sleep habits (e.g. not trying to sleep immediately after looking at social media or emails, darkening the room etc) but also aim to allocate anywhere between 5-15 minutes each day to ‘practice rest’, the rest where you let your body take time out and don’t actually sleep, but practice the gentle art of switching off – guilt free. Everything will be waiting for you when you finish resting, don’t worry, it’s not going anywhere, but your good health won’t be unless you alter your lifestyle. Pop your legs up the wall, move into child’s pose, lie flat on the ground at the end of the day and incorporate deep belly breaths, meditate, whatever feels right for you, but make the practice of rest a part of your day.

INCREASE YOUR ZINC: Zinc is an absolute powerhouse nutrient playing a role in hundreds of enzyme and biochemical pathways in our body, including those which pump up our immune system. Zinc rich foods are abundant and easily incorporated into the diet, so whilst you’re making your shopping list of immune boosting ingredients to add to your cooking repertoire, choose a selection of these zinc winners too – legumes, seeds, nuts, dairy such as full fat natural yoghurt, wholegrains, eggs, shellfish and red meat if that’s for you.

AIM FOR PLANT DIVERSITY IN THE DIET: Try to increase the variety and number of plants in your diet each week or each fortnight even if just by one. Building a diet rich in plant foods and diverse in its sources can lead to greater diversity in the gut microbiome which is critical to the strength of your immune system. In nutrition we always say – EVERYTHING begins in the gut, so we need to give it the most love we can through our food. Whether it’s each week buying one extra plant based ingredient, even a new herb is great, or each fortnight, make it your mission to create as much variety in your diet through plants as you can. #loveyaguts

+This is a partnered post with Remedy Drinks. Jacqueline is a spokesperson and nutritionist for Remedy. All thoughts and opinions expressed are the authors own.

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

No Comments

Post a Comment