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5 nutrition tips for breastfeeding mums

1. Drink 2.6L water daily, more if exercising. Herbal decaf tea counts but regular black tea and coffee don’t as they have diuretic effect. We need good hydration for healthy lactation. Mix things up - have sparkling water with fresh lemon and lime, chill your herbal teas in summer, make a night ritual of herbal...

Pack a healthy lunchbox with me

It can be a tad uninspiring packing lunchboxes day in day out, especially at the half way point of the year so let me give you some help with it! I like to make lunchboxes equally colourful, nutritious and top notch delicious - watch to see how I do it. RECESS: Mix of sweet and savoury....

A fresh way to consume more greens!

Just dropping a friendly reminder to to eat your greens peeps + if you’re struggling to get enough in, then looking at sneaky ways to pump up intake like popping greens powder into your salad dressing is a ripper way to make it happen! I’ve done so ine here by popping @eimele Shine Greens into the blend...

Are you getting enough calcium in your diet?

Calcium is required for the development and maintenance of the skeleton as well as for cardiac and neuromuscular function. In pregnancy the recommended intake stays the same (approx 1000mg daily) with the exception of women at risk of / experiencing pre-eclampsia. The WHO recommends increasing daily calcium intake significantly to around 1.5-2g calcium daily. You can...

The ultimate online course NUTRITION FOR PREGNANCY is here!

You may have seen I've launched my first online course NUTRITION FOR PREGNANCY  on Day One Fertility with Brittany Darling. I wanted to share with you why this course is so important to me.. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When I fell pregnant with my first, Jet (some 12+ years ago) it was a huge shock. My periods weren't regular, I was...

How much fibre is in these foods?

As a nutritionist I always encourage you to have plenty of fibre in your diet and hit recommended intake by life stage and age but it's important to know how different foods offer varying amounts of fibre so you can actually hit those targets. They may surprise you! To refresh on FIBRE REQUIREMENTS BY AGE/STAGE : Children: 1-3...

5 ways to boost your immunity right now!

It feels like summer only just started, and already the weather is starting to change. As much as I love the cooler months: delicious, comforting food, nights in with the family and cozy clothes, it can also be a time of coughs, sniffles and sneezes. As we approach the months ahead, its important to keep...

This is what a serve of vegetables looks like…

And this is your nutritionist dropping a friendly reminder to eat your 5-7 serves of veggies and get some colour on your plate! Can't remember what a serve of veg looks like? Here's a quick example for you - you can eat these across the day in different meals and / or I challenge you to once...