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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...

5 important nutrition tips for breast feeding mothers

If you're currently breastfeeding your babe or pregnant and intending to nurse then keep these nutrition tips in mind. 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 to healthy lactation. 2. Up calories by 500-700 per day....

Protein for kids…

Protein is an essential nutrient to support healthy growth and development of children. RDI will depend on gender and age, calculated based on body weight. Food amounts given above are recommended serving sizes as per the Australian Dietary Guidelines. It’s helpful to get to know this so you can ensure your child consumes a balance...

How to build complete proteins in your diet…

Amino acids (AAs) are the building blocks of the mighty macronutrient, Protein. Did you know that there are hundreds of AAs found in nature? Of these, the human body only requires a known 20 to grow, develop, and repair - and make all hormones and enzymes necessary for human life. The body can synthesise 11...

Protein Requirements

Protein can be found in both animal and plant food sources. Our bodies need amino acids - the building blocks of protein - to manufacture hormones and enzymes, and for growth, development and repair. Protein requirements vary male to female and depending on stage of life. The demands will also go up based on activity levels,...

Including fermented foods in your diet isn’t as hard as it seems

Fermented foods aren’t new or some wanky health trend, they’ve literally been on kitchen bench tops for hundreds of years. Whilst they originated mostly as a means of preserving food, over time they’ve developed well deserved recognition for their role in supporting health including : ~ diversifying gut microbes…improving the number of beneficial bugs and reducing harmful...