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ZC NUTRITION, Essendon (2025)

21/02/2016

Overnight oats, frozen berries, berry coolie and Greek yoghurt. So simple and so satisfying!

18/02/2016

Morning coffees 👌

18/02/2016

🐮MILK AND MILK ALTERNATIVES🐮

A guide on some of the different milks and mylks out there and their nutrition profiles for those of you who are allergic/intolerant to cow's milk, dislike the taste of milk or just feel like trying something new!

🔸Cow's, full fat🔸
The original milk. High source of protein, fat and calcium. It is low GI and nutrient dense with vitamin A, D & B12, phosphorous and magnesium.

🔹Cow's, light🔹
Regular cow’s milk with part of the fat content removed. It provides a similar nutrient profile to regular cow’s milk, with a reduced amount of fat.

🔸Lactose free🔸
Lactose free milk is cow’s milk with the enzyme ‘lactase’ added to it. Lactase breaks down the lactose and therefore is a good alternative for individuals with lactose intolerance.

🔹Goat🔹
Goat milk has a similar nutrition profile to cow’s milk. It is less nutrient-dense, however, contains less lactose and is a good alternative for those with allergies and intolerances to cow’s milk.

🔸Almond🔸
Almond milk is made from ground almonds and water. It is lower in energy and nutrients compared to cow’s milk, however, still contains many nutrients found in almonds such as vitamin E and riboflavin. Manufactured almond milk can be fortified with calcium, vitamin A, D, E and B12 to make the nutrition profile more similar to cow’s milk. Fortified almond milk can be a good alternative to vegans and individuals with a cow’s milk allergy or intolerance.

🔹Rice🔹
Rice milk often fortified with calcium and vitamins A & D to provide a similar nutrient profile to cow’s milk, however, is much lower in protein. It may be beneficial to individuals who can’t tolerate or are allergic to dairy, nuts or soy.

🔸Oat🔸
Oat milk is very high in carbohydrates, low in fat and is a good source of vitamin E, fibre, folic acid and iron. It is often fortified with calcium, however, is low in protein. It may be beneficial to individuals who can’t tolerate or are allergic to dairy, nuts or soy.

🔹Coconut🔹
Coconut milk is made from the juice of a coconut. It is low in protein and calcium, and high in fat. It can be used as a tasty treat in cooking and smoothies.

🔸Quinoa🔸
Quinoa milk is lower in carbohydrate and higher in protein compared to rice milk. It is much lower in calcium compared to cow’s milk and other milk alternatives Like other plant based milks, it can be beneficial for individual’s with allergies and intolerances. .

🔹Soy🔹
Soy milk is the most nutritionally comparable plant milk to cow’s milk. It is a great source of calcium and protein, however, some varieties do contain additives.

Enjoy!

17/02/2016

All my favourite things 😍🍕🐠

Pizzas don't always need to be super fatty and greasy! For a healthier option, try going for wood-fired, thin base, minimal cheese and fresh veggies or seafood instead of processed meats like ham and salami 👍

this was possibly the best pizza I've ever had, so delicious! 😍

12/02/2016

LABEL READING

For those of you who go to the supermarket and stare at the nutrition label wondering what you're even meant to be looking for!

Rule 1: Compare the per 100g column to compare similar products.Use the per serve column to compare the amount that you actually eat.
Rule 2: Generally stay away from products that have a heap of ingredients that you can't pronounce.
Rule 3: Stay away from products that have sugar in the top 3 ingredients.

What do they claims mean?
Low Fat: Less than 3g of fat per 100g
Diet: Artificially sweetened
Reduced fat/salt: Contains at least 25% less fat or salt than the regular product
Light or lite: Does not always mean less fat or sugar. May be used to describe texture, colour or flavour.
No added sugar: No sugar added during production. The product may still be naturally high in sugar eg. fruit juice or dried fruit.
All natural: Does not always mean healthier, the product may still be high in fat, sugar and/or salt. Generally indicates no artificial colour, flavour or preservatives have been added to the product.

08/02/2016

My three favourite roast vegetables about to head into the oven 😍
Toss these bad boys in some baby spinach and pine nuts or other seeds, and you have yourself a delicious pumpkin salad 😉

03/02/2016

Post gym birthday pancakes 😝😝😝

03/02/2016

Brekky with this morning 😋 zucchini, corn and quinoa fritters with smashed peas and a poached egg - soooo tasty!!

02/02/2016

Just finished a class at the gym and was shocked to see so many people drinking protein shakes on their way out!! At 7pm!! Right before dinner!!

Protein and supplement companies make their products seem very enticing through great marketing, however, these products are not always the best option!

Yes, protein shakes may be beneficial when:
-You can’t get in adequate protein from whole food options.
-You’re on the run and need something convenient and portable.
-You have higher protein and lower energy requirements eg. recovery from injury or fat loss.

However, they are absolutely not necessary when you can have a whole food that is rich in protein eg. dairy, eggs and lean meat, because:
- Whole foods come with a heap of vitamins and minerals essential for optimal health.
- Low carb shakes can compromise recovery as carbs are VERY important for recovery and protein absorption.
- The serving size of many protein shakes provides you with a lot more protein than what your body can actually absorb.
-The action of chewing can make you feel fuller than drinking a shake.
- Whole foods can be a cheaper alternative to shakes.

Bottom line:
- Try going for a high protein whole food option before you down a protein shake after exercising.
- If you do choose to have a protein shake or product, try choose something with less ingredients and pair it with a whole food protein-source for optimal absorption eg. WPI protein powder with milk.

31/01/2016

One day I will cook an omelette that doesn't end up in scrambled eggs 😂

31/01/2016

A massive THANK YOU to all of you who have liked my page!
Watch this space for all things health, food and fun!

HAPPY MONDAY EVERYONE!
Remember to smile, laugh and be happy :)

31/01/2016

Social media is flooded with people telling you what you should and shouldn’t eat, with pictures of ‘guilt free’ and ‘raw’ desserts popping up all over the place. Eating has been made out to be as complicated as rocket science. Social media ‘gurus’ try leading us to believe that ‘gluten free’, ‘lactose free’, ‘raw’, ‘vegan’ and ‘sugar free’ are healthier choices. This is NOT always the case! Yes, for SOME, these ‘diets’ need to be followed for health, for example, gluten can actually be very dangerous for a person with Coeliac Disease, however, this is only for SOME individuals, definitely not ALL of you. In fact, these diets are so limiting that, unless you’re strictly monitoring your nutrient intake and know how to appropriately replace certain foods; they can be detrimental to your health.

Do you feel guilt or shame or regret after eating certain foods? How many times have you said ‘diet starts tomorrow’ or ‘diet starts Monday?’ I know I definitely have in the past. We need to stop these negative associations with eating and the constant cycle of fad diets, and start eating healthy and in moderation for a lifestyle change. A lifestyle diet is sustainable, the latest low carb, paleo, sugar free diet fad is NOT.

Healthy eating is about a BALANCED diet, with most of your food coming from good foods such as fruit, veggies, whole grains, low fat dairy and lean meats/seafood, but also being able to eat what you like and enjoy eating. Don’t feel guilty about having chocolate or going to maccas occasionally if that’s what you want to do.

Diets do not work. Restricting your food intake to the point of starvation in the pursuit of ‘health’ will not help you. Depriving and punishing your body will only lead to a lack of energy, mood swings, poor health and take a toll on your life.

Love and listen to your body, be kind to it, nurture it and nourish it, let it thrive!

ZC NUTRITION

21/02/2016

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18/02/2016

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12/02/2016

08/02/2016

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31/01/2016

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