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Bloating 101.

As a nutritionist I find I spend a fair bit of time talking about bloating. Many of my clients find it awkward, annoying and confusing. But it's also preventable, predictable, and even kind of normal, sometimes. Today I'm answering common questions about bloating that you might be too shy to ask. You might be surprised by what you learn. 1. What exactly is bloating? What causes it? Most of the time, bloating is due to a build-up of gas created during digestion. So nice, right? Not! The cause can be linked to any of the following or a combination of these factors; an imbalance of gut bacteria, overeating,...

Are Your 2019 Goals Nutrition and Health Related?

Focus On Habit Change And You'll Have More Success Than Ever Before. I find most people make grand goals or resolutions, only to have them fall by the wayside within the first month. Make your nutrition and health changes small, habit-focused and implement them consistently, this is a scientifically proven method of achieving change. If your goals are improved energy, better skin or weight loss check out these five easy dietary pattern changes to implement in the first month or two of 2019. Pick one or two, make them habit and then build from there. Make Water Your Best Friend Open your fridge now,...

Yes, Alcohol Can Be Part Of A Healthy Dietary Pattern

As a society, alcohol has a huge cultural hold on us. For most, it is part of our day-to-day lives; it is the way we socialise, wind down or cope. Regardless of the reason, for the most part we over-drink without realising. Safe consumption of alcohol has been determined as two standards drinks per day, with evidence pointing to a need for two to four alcohol-free days per week. Before you think, “phew – I am okay with that”, let’s discuss what a standard drink is. A standard drink is 10 grams of alcohol (Australia and New Zealand), this equates to...

Do You Know The First Signs Of Iron Deficiency

Do You Know The First Signs Of Iron Deficiency? Running low on iron can cause a number of health problems such as: Tiredness Lack of energy Poor stamina Little ability to maintain physical work and exercise Frequent infections Feeling the cold more than usual Irritability Difficulty sleeping Hair loss Restless leg syndrome Brittle hair and nails Spoon nails Those most likely to run low on iron are menstruating females, children under the age of two, teenage girls and vegetarian / vegans. A blood test measuring the markers of iron – your serum ferritin (a measure of your body’s iron stores) will help your...

How I’ll Help You Lose Weight

As many people would know I don’t believe in quick fixes when talking about health and weight loss. While it might sound very appealing to drop a dress size in a week, the reality is that quick fix, fad or crash diets are not a sustainable long-term solution to weight loss. They are temporary eating plans, meaning you revert to old patterns soon thereafter and start to regain weight. This results in a person getting quite upset with themselves and the adoption of a negative mindset in relation to managing their health and body weight.   Ultimately, I can talk ad-nauseum about...

The Importance Of Snacking Healthily.

Mid-meal snacking is the most challenging part for people when it comes to making appropriate choices within their daily dietary pattern. This is where most of us tend to stray from our otherwise healthy diet and undo all our awesome work.  Saying this, snacking between meals is extremely essential: To maintain balanced blood sugar levels; To keep you satisfied for longer and manage appetite control; To maximise energy levels; To maximise concentration levels; and, When done right, maximise beneficial nutrient intake. If you choose mindfully, a wholesome snack can be packed with antioxidants, vitamins, minerals, phytonutrients, protein and good fats. Where people go wrong is they tend to...

Five Ways To Crowd In More Veggies.

I would hazard a guess that most of you know you should be eating more vegetables, but the action of doing so sometimes leaves you stumped. So here are five tips to crowd more veggies in without creating a ridiculous amount of work for yourself!  1.A serve of vegetables at breakfast. Most people associate veggies with their breakfast when they are eating at a café so all you need to do is bring a little bit of this thinking into a few breakfasts each week. For instance; ½ avocado and tomato slices on toast Sautéed mushrooms and wilted spinach on toast A...

Eat Like You Love Your Body

So many times, I see people who eat like they don’t like their body, they treat it poorly, not giving it the nourishment and care that it needs to perform at its best. Here’s what that means to me. It means not skipping meals, just skipping the junk and the highly processed 95% of the time. I work with a lot of women who think if they eat less they’ll lose more. Not true. When you skip meals, your body goes into starvation mode, not knowing when the next meal will be and you start to store fat. You must eat...