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Qualified Nutritionist and Bioscientist - passionate about helping people create and achieve sustainable health through a simple, whole food approach – with a focus on community based health and nutrition for people with disability.

07/07/2021

Top tips from a Nutritionist to improve your nutrition TODAY! And none of them include juice cleanses, carb cutting or 'sugar free' 😍

I feel we so often get caught up with every choice we make about the food we eat and the way we move our bodies. Nutrition and health is so much more than this! Your diet is worth more than the sum of its parts 🌱

Top tips:
⋒ Fill your plate with plants. I'm not saying go veg/vegan here, but plant based diversity (fruit, veg, nuts, grains, legumes, pulses, herbs & spices) are wonderful for our health and often overlooked on the plate
⋒ Drink enough water. Between 2-3L is a good place to start
⋒ Eat enough food. No, 1200 calories IS NOT enough for an adult
⋒ Drown out the noise of diet culture or anything else that makes you feel crap about your body/choices/relationships/lifestyle
⋒ Know that food is not good or bad. Food has no moral value. There's no 'guilty' foods.

Which one are you going to try today? 👇 @ Wurundjeri Country

08/06/2021

🌟 𝗧𝗬𝗣𝗘𝗦 𝗢𝗙 𝗣𝗖𝗢𝗦 🌟
Have you been diagnosed with PCOS? Your GP may have spoken to you about your period, done some blood tests and an ultrasound to diagnose your PCOS. Great! You may then fall into one of 4 categories (Type A, B, C or D) based on these on whether or not you have
1. high androgens (‘male’ steroid hormones),
2. irregular cycles and/or
3. cysts present on an ultrasound (more on this not being an accurate PCOS picture, later).🩸
As a nutritionist, I believe it’s important to understand the root cause of your symptoms. There’s a number of other PCOS categories you may fall into, which can help you understand your driving factors and lead to better symptoms management

⋒ Insulin resistant PCOS: sometimes called “true” PCOS, as up to 70% of people with PCOS fall into this category. This is when you’ll have high insulin levels on a blood test, which may be increasing your androgen levels.

⋒ Inflammatory PCOS: If chronic inflammation if your primary cause of PCOS, this can cause the ovaries to produce excess testosterone, which can contribute to symptoms like acne and other skin conditions, headaches, gut issues like IBS/SIBO, weight gain, joint pain and fatigue.

⋒ Post-pill PCOS: this generally only happens as you’re transitioning off contraceptive pills, when it’s common to see a rise in androgens, leading to common PCOS symptoms. It may be considered post-pill PCOS if insulin levels are normal and periods were normal before being on the pill.

⋒ Adrenal PCOS: when DHEAS (another steroid hormone which is made mainly by adrenal glands) is the only elevated androgen on your blood tests, and insulin resistance has been ruled out. This is often considered maladaptation to long-term stress. 🧠

Don’t get too bogged down with trying to fit neatly into one category though – you may find you have a combination of these factors. The most important thing to do is work with a qualified practitioner who can help you work out what your primary driver of PCOS – that is, the main underlying cause of your symptoms.

What PCOS type do you have? Let me know below 👇

11/05/2021

Tarts have gotta be one of the most versatile bases - have them savoury, have them sweet, have them warm, have them cold.

This lil snack isn't just any tart though. Fruit custard tart, with a gluten free sourdough crust . Plenty of pre/probiotics in this one 🦠

Customise with your favourite fruit and some deliciously thick, vanilla bean custard 👌

06/05/2021

Happy International No Diet Day! 🎉

Why do I celebrate (and want you all to celebrate!) this day? Well, we know that diets don’t work. 95% of all diets fail – no matter how much they market it as being a “clean, wholefoods approach” (*insert anything else diet culture promises you*).🛒🧬

Diets don’t work and aren’t good for our health. They make us feel like absolute crap and either immediately, or over time, deprived. No one wants or deserves to feel like that 😍

Dieting increases our risk of weight cycling (losing, gaining, losing gaining), which drives metabolic dysfunction and chronic diseases. 🩺

Do you ever feel out of control around food? This comes from a place of restriction – aka DIETING! 🚫

Diets also feed into a reduced ability to connect with our bodies, listen and understand what our energy needs and feelings are. All much more important than the number of calories we eat.

I’m absolutely not saying that losing weight is inherently bad or negative, but let’s focus more on your food behaviours, feelings and everything else that contributes to it, rather than diets.

Sending you love if today is a tough day for you 💜💙💛💚

04/05/2021

Some bloating is completely normal - even daily! (scroll back a few posts to read more about this). But, uncomfortable, painful bloating isn't fun and it can be hard to identify your specific triggers - especially if they don't fall into a neat box! It's a great idea to work with a qualified practitioner who can help guide and support you with your symptoms.

Some of the most common things that can trigger uncomfortable bloating are:
⋒ Fermented foods
⋒ Eating too quickly
⋒ FODMAPs
⋒ Fizzy/carbonated drinks (could be mineral water or soft drinks)
⋒ High fibre foods/meals, or increasing your fibre too quickly
⋒ Lactose
⋒ Larger meals
⋒ Not chewing your food enough (this is such a big one!)
⋒ Chewing gum (all that extra air is a bloating nightmare)
⋒ Your period
⋒ Constipation
⋒ Stress

Do you know what your bloating triggers are? 👇

26/04/2021

Something I spend a lot of time talking about in clinic is self-care and prioritising taking time for ourselves.

Over the last year this is something I've definitely put on the back burner and I've totally been feeling the effects of it recently. 😴

I was stoked to be able to try out my first infared sauna session last week at the stunning .au studio 😍 It was such a delightful experience! I even went with my lovely sister, which made it just that much more enjoyable.

45 minutes of calm and pure bliss - I walked out remembering WHY I constantly bang on about prioritising ourselves in this busy world. So, this is your daily reminder do something just for you ❤️ @ Pure Wellness Studio

14/03/2021

Health doesn't have 'a look'. It's so much more than what you look like or what you eat. So if someone tells you that you need to eat or look a certain way to be healthy, tell them to politely get in the bin 🚮

05/03/2021

✨ CHEW YOUR FOOD ✨
Digestion actually starts in the mouth, and properly chewing your food is such an underrated part of this system and a key to healthy digestion.
Many of us don’t chew our food enough. It might be because of an uneven bite, issues with jaw joints, worn teeth or disabilities. Also, so many of us are always in a rush – quickly gobbling down our meal to get on with another task.
By chewing, we physically break our food down into smaller bits before swallowing. This is what your teeth are made for!
We also break our food down chemically by chewing, as we release digestive enzymes in our saliva. This sends messages to our gut to let them know food is on the way. Hydrochloric acid is produced, which helps us move food through the gut and saliva helps food easily move through the stomach and intestines.
If you’ve got gut symptoms right now (like bloating, cramping, gas or issues with your 💩) you might want to follow some of these tips:
⋒ Start to think about your meal before you eat it – smells and thoughts around food will get your digestive juices flowing
⋒ Slow down, sit down and be present with your meal. Background music/noise is fine, but try not to focus on reading/writing/watching at the same time. If we’re doing two things at once, your body isn’t focused on digestion
⋒ Chew each mouthful well (10-30 times, depending on the type of food).

16/02/2021

🌟 TYPES OF PCOS 🌟
Have you been diagnosed with PCOS? Your GP may have spoken to you about your period, done some blood tests and an ultrasound to diagnose your PCOS, great! You may then fall into one of 4 categories (Type A, B, C or D) based on these on whether or not you have 1. high androgens (‘male’ steroid hormones), 2. irregular cycles and/or 3. cysts present on an ultrasound (more on this not being an accurate PCOS picture, later). 🩸
As a nutritionist, I believe it’s important to understand the root cause of your symptoms. There’s a number of other PCOS categories you may fall into, which can help you understand your driving factors and lead to better symptoms management

⋒ Insulin resistant PCOS: sometimes called “true” PCOS, as up to 70% of people with PCOS fall into this category. This is when you’ll have high insulin levels on a blood test, which may be increasing your androgen levels.

⋒ Inflammatory PCOS: If chronic inflammation if your primary cause of PCOS, this can cause the ovaries to produce excess testosterone, which can contribute to symptoms like acne and other skin conditions, headaches, gut issues like IBS/SIBO, weight gain, joint pain and fatigue.

⋒ Post-pill PCOS: this generally only happens as you’re transitioning off the oral contraceptive pill (OCP), when it’s common to see a rise in androgens, leading to common PCOS symptoms. It may be considered post-pill PCOS if insulin levels are normal and periods were normal before being on the pill.

⋒ Adrenal PCOS: when DHEAS (another steroid hormone which is made mainly by adrenal glands) is the only elevated androgen on your blood tests, and insulin resistance has been ruled out. This is often considered maladaptation to long-term stress. 🧠

Don’t get too bogged down with trying to fit neatly into one category though – you may find you have a combination of these factors. The most important thing to do is work with a qualified practitioner who can help you work out what your primary driver of PCOS – that is, the main underlying cause of your symptoms.

What PCOS type do you have? Let me know below 👇

11/02/2021

Hands up if you love snacks! 👐

I'm always on the hunt for quick, delicious snacks that are actually going to keep me full. None of this 'bag half filled with air' nonsense. These 'cookies' really hit the spot and there's no cooking involved.

For those of you who love sweet snacks as much as me, let me know and I'll put the recipe up soon. But there's already a recipe for a chocolate version of these on my website if you can't wait 😋

02/02/2021

Have you heard of SIBO before? Do any of these symptoms sound like you? 🤷

Small intestinal bacterial overgrowth (SIBO) is an overgrowth of bacteria in the small intestines.🦠

SIBO is a common underlying cause of Irritable Bowel Syndrome (IBS) and often seen alongside other chronic conditions like Chron’s and coeliac disease.

Based on the bacteria present, you can have hydrogen-positive SIBO (diarrhoea persistent), methane-positive SIBO (constipation persistent) or both. 💩

When you have SIBO, the bacteria in your small intestines ferment the carbohydrates you eat. Your small intestines are pretty sensitive and don't like unwanted guests! 😡

Common symptoms include:
• Gas
• Bloating
• Burping
• Acid reflux
• Flatulence
• Abdominal discomfort or pain
• Food intolerances/allergies
• Diarrhoea
• Constipation
• Fatigue
• Weight loss or gain (weight gain is more common with methane-positive SIBO)
• Malabsorption of nutrients
• Brain fog
• Joint pain

Causes of SIBO
SIBO can be caused by a combination of factors including following food poising or parasite infection, significant antibiotic use, chronic stress, decreased immune function, nutrient deficiencies and ageing.

Ultimately, it comes down to gut dysbiosis and reduced gut motility (the stretching and contracting of muscles, which controls movement of food through the digestive tract).

SIBO can be very complex to treat and is best done under the guidance of a qualified healthcare practitioner. If you have any Qs at SIBO, holla at me! 👇

19/01/2021

It's pretty clear from my instagram feed, but for all of you in the back - just an FYI, I'm a bit of a pasta fiend. If I were to be stuck on a deserted island, it'd be top of my list to bring. Could I boil it there? Probably not, but now you're thinking too logically.

So here's yet another pasta themed food photo. Gluten free, vegetarian lasagne. If you stick enough veggies in it, it totally counts towards your plant based diversity target for the week and your Nutritionist (aka me) will give you the best gold star 🌟 win win!

Address

Melbourne, VIC

Website

http://www.track2health.com.au/

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