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  • VANILLA PEANUT DATE SLICEa great intro recipe for anyone who
    16 hours ago by brownpapernutrition VANILLA PEANUT DATE SLICE...a great intro recipe for anyone who hasn’t dabbled with wholefood treats much before as it’s simple and delicious. It’s also a winner for my pregnant and breastfeeding mums out there for a few reasons too. DATES are a wonderful source of fibre – fuelling beneficial gut bacteria, sustaining energy levels and appetite and supporting gut motility to keep you and your bowels regular. Post partum constipation is a common condition for many women which may result from the effects of pregnancy hormones, haemorrhoids, pain from episiotomy or iron supplementation (there are many non-constipating iron supplements now
  • Hi friends please excuse my radio silence as weve launched
    2 weeks ago by brownpapernutrition Hi friends, please excuse my radio silence as we've launched into 2020 I had a little break from social media to refresh and have honestly just felt a bit speechless with the bush fire devastation in our country so haven't been posting, rather I've quietly plugged away with $ donations to different charities, donated supplies to any of the collections possible and have been supporting those close to us, in particular my family, caught in the fires. My aunty has had to evacuate her home, it's situated right in the middle of the two southern fires, as a family we
  • I didnt want to share too much of our excitement
    5 days ago by brownpapernutrition I didn’t want to share too much of our excitement for this little person whilst there is so much devastation in our country, but after speaking to a few friends and being reminded that with all darkness we must also have light to look forward to I thought maybe a bit of bump might be ok to share here too. Can’t wait to meet this tiny human... only about 6 weeks to go. Love.  #34weekspregnant   @svendsenfitnesshealth 
  • Mum sent me home with some chocolate melts she didnt
    7 days ago by brownpapernutrition Mum sent me home with some chocolate melts she didn’t know what to do with ... I had two options, 1/ eat them straight up, as they delicious 2/ be kind and get my bake on even though temp and humidity feels like 45 deg C today. Option 2 evidently won, the melts didn’t melt and I am not one bit worried about it. I’ve done plenty of melting today for everyone This ALMOND BROWNIE recipe is a quick variation from one I’ve got on the blog and it’s nek level... especially with cheeky chocolate care of the my lil
  • QUINOA PEACH TOMATO SALAD to make the most of the
    2 days ago by brownpapernutrition QUINOA PEACH TOMATO SALAD to make the most of the beautiful seasonal peaches we have in Australia. Peaches contain valuable vitamins, minerals, antioxidants and my fave fibre - making them an easy means of upping your daily intake by integrating them into your diet as snacks and meals too of course! I team this salad with a piece of fresh salmon, barramundi or a juicy big handful of chickpeas or butterbeans - it's scrumptious! I've popped my recipe on the link in comments below for you. Copy and paste to cook and dive in!!! Jacq xo  #plantbased   @eimele_australia   @aussiesummerstonefruit   @countryroad 

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.

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