Nourished Not Deprived

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Nourished Not Deprived A national team of Dietitians, Occupational Therapists, Psychologists & Counsellors - NDIS versed.
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Everyone struggles… 💭 Each week our Nourished crew meet to discuss clinical concerns or company updates; to undertake pr...
10/11/2023

Everyone struggles… 💭

Each week our Nourished crew meet to discuss clinical concerns or company updates; to undertake professional development or skill building training; or.. just to casually catch up and check in with one another.

This week ‘resilience’ was a theme we all discussed. As the year is coming to an end, and it’s been a big year for all of us, we all shared our thoughts on what allows us to stay resilient in our jobs and personal lives, because hey.. even therapists have to juggle the ups and downs of life.

A few strategies were discussed such as
🌸 building a strong support network
☀️ filling your own cup before you attempt to fill others
⏰ checking in with yourself each day
🔥 knowing your limits and pulling back when needed
🫢 practising what we preach and regulating our emotions when needed

BUT the key take away for myself (Bronte) was that no matter how developed one may be in their emotional intelligence, emotional regulation skills and psychological understanding, we all struggle, we all feel similar emotions and we all experience the turbulent nature of being a human; each and every one of us.

I hope that in being reminded that even therapists struggle just as much as everyone else from time to time, that you can find peace in your struggles too, because hey, we’re only human. 🌸

I had the pleasure last Friday of presenting on what is seemingly one of my favourite topics of choice currently, ARFID ...
07/11/2023

I had the pleasure last Friday of presenting on what is seemingly one of my favourite topics of choice currently, ARFID (Avoidant Food Restrictive Intake Disorder) at the Community of Practice held by .4life.

What a wonderful venue and such a beautiful view hosted by in Wickham. If anyone is looking for a beautiful water side venue in Newcastle NSW, I highly recommend! 😉

ARFID is quite a newly established eating disorder, being recognised in the DSM5 in 2010. Resultantly, from what I am seeing within the community and the various healthcare practitioners I continue to meet through various platforms such as our recruitment at Nourished, shared patients with other organisations or speaker events that I have the honour of talking at; it is not receiving enough exposure as it should. This unfortunately correlates with the lack of funding and education in this space that we are therefore seeing.

As we continue to see quite high prevalence rates within the neurodiverse population due to ARFIDs inherent nature of posing sensory sensitivity struggles for those who suffer from the illness, it is important that education for providers within this space is actively tackled head on.

I could talk about ARFID for hours if you let me.. but one tip I will leave you all with today….if a child/adult is presenting as a ‘fussy eater’ and is seemingly losing their ‘safe foods’ or has very limited dietary intake that is not transient in nature.. this presentation would call for further investigation and I recommend reaching out to a service provider that is versed on this presentation.

Thankyou for allowing me to speak about something so close to my heart and the foundations of what Nourished Not Deprived is here to serve the community for .4life; and for those who attended and listened, thankyou for holding space for me and this topic 🌸

And thankyou to the beautiful for her wonderful photography skills on the day. Looking for graphic design work?.. I highly recommend Meg. 🫣

🌟 Today is  , a day dedicated to checking in on the people around us and checking in on ourselves. 🤝Life can be a roller...
14/09/2023

🌟 Today is , a day dedicated to checking in on the people around us and checking in on ourselves. 🤝

Life can be a rollercoaster of emotions, and sometimes, a simple question can make all the difference. 💬 So, ask those around you, "Are you okay?" 🧡

Our Nourished Counsellor sent a lovely message to all of the team today, asking them what their self care routine is and shared her own. Such a grounding and humbling reminder that we ALL require self care strategies, no matter who you are. If you don’t wish to ask someone ‘r u ok’ you could always share your own self care tips, which allows them to recognise that everyone feels an array of emotions day to day, and it is normal and okay to need strategies and help to keep us afloat.

Remember, your words have the power to brighten someone's day, lift their spirits, and remind them that they are not alone. 🌈 Let's create a world where kindness and compassion are the norm, not the exception. 🌍

Together, we can make a positive impact on mental health, one conversation at a time. 💪✨

Happy Father’s day to all of our amazing parents! 👨‍👩‍👧‍👦A day to celebrate; and remember to check in on our loved ones....
02/09/2023

Happy Father’s day to all of our amazing parents! 👨‍👩‍👧‍👦

A day to celebrate; and remember to check in on our loved ones.

Did you know that men are statistically less inclined to seek help for their mental health concerns?

Culture, stigma and beliefs that speaking of mental health struggles makes a man ‘weak’ are one of the factors that prevent a safe space for men to seek help when needed.

As a consequence depression, anxiety, and poor mental health prevalence increases.

This father’s day we want to encourage you to check in with the parents in your life.

Sometimes things will go unspoken until someone is brave enough to say the first word or ask how someone is doing.

Remember a small act of kindness and an open safe space can go a very very long way for someone ❤️

⭐️ Competition time! ⭐️Have you been thinking of booking an appointment with one of our lovely Dietitians, Occupational ...
16/08/2023

⭐️ Competition time! ⭐️

Have you been thinking of booking an appointment with one of our lovely Dietitians, Occupational Therapists, Counsellors or Psychologists?

For a limited time only we a running a competition which could mean you receive 2 appointments for FREE! ✨

Simply leave a Google Review here
https://g.co/kgs/SqjZW8 for Nourished mentioning what you have enjoyed about our services, or education provided on our socials for your chance to win.

The more genuine the review the better your chance of winning 🙊

Good luck friends! 🤍🤍

Have you ever consider we all experience life differently? Therefore we all experience what somebody else says different...
09/08/2023

Have you ever consider we all experience life differently? Therefore we all experience what somebody else says differently. 💬🔑

For any relationship whether it be romantic, plutonic or professional, any relationship will thrive if there is healthy communication and understanding present between both parties.

We all experience life differently, things we may find stressful may be calming for others. The reality is that nobody knows what we are thinking, feeling or experiencing unless we are able to communicate it in a way that makes sense to both parties and the other person is open to hearing what you have to say; and vice versa. 🗣️

Good communication involves a combination of
💁🏼‍♀️ listening to one speak
💁🏼‍♀️ hearing what one has to say
💁🏼‍♀️ validating one in their experience
💁🏼‍♀️ then responding.

Effective communication is not, partially listening, interrupting, thinking of a response before hearing what the other person has to say and invalidating someone’s experience because you don’t feel exactly how they feel in this moment.

Are you an effective communicator? 🤔

Did you know your communication style is not necessarily the same as others? 🤔We all know how important it is to communi...
02/08/2023

Did you know your communication style is not necessarily the same as others? 🤔

We all know how important it is to communicate effectively day to day; and that communication is the foundation of every healthy relationship, but why do we (communication ailments aside) still struggle to communicate with our loved ones?

People have different communication styles, and this stems from how we were raised, what techniques we believe are the best to get a point across, or what we have observed from other people.

If you are struggling to communicate with a loved one it may be worth looking into is what type of communicator both parties are.

By acknowledging what your default communication style is, you may be able to review whether this is effective for what you are trying to achieve. On the contrary it can also allow the other person to understand your perspective, and they may receive what you are trying to communicate more effectively when taking your style into consideration.

If you have trouble communicating what you’re feeling, or are struggling to maintain healthy communication in a current relationship, feel free to contact one of our mental health professionals here at nourished. We are always here to support you if need be, but for now, happy learning! ☺️

Let’s talk relationships 👭Relationships can affect us in both the most positive and negative ways. People who have healt...
26/07/2023

Let’s talk relationships 👭

Relationships can affect us in both the most positive and negative ways. People who have healthy relationships are more likely to feel happier and satisfied with their lives!

What we need to remember is that for us to have positive relationships with the people around us, we need to have a positive relationship with ourselves. You may not notice it, but if you have an unhealthy relationship with yourself, it will affect the way you approach external relationships.

Even if you feel like you have a good relationships with the people around you, let’s start with yourself. Take the time out of your day to acknowledge your needs, the things that bring you joy, the boundaries that help you feel safe and comfortable, and always remember your worth.

By noticing these things, you are actively working on your relationship with yourself and building more self respect, acceptance and appreciation for the person you are.

If your struggling with personal or external relationships, please don’t hesitate to reach out to us here at nourished. We are always here to support you 🤍

Friday reminder for you all 🫣External support is always a wonderful thing to attain and reach out for, and of course is ...
21/07/2023

Friday reminder for you all 🫣

External support is always a wonderful thing to attain and reach out for, and of course is encouraged by us at Nourished; however learning to self soothe is a wonderful skill to have.

Laying the tools and foundations to self regulate is essential to knowing you can have your own back in times of need and decrease risk of over reliance on others when unavailable.

If a friend cannot pick up the phone, would you know how to calm yourself in a moment of distress?

This week Abby our mental health OT discussed sensory overload and self soothing techniques such as vestibular stimulation. Super cool topic, we can make a post on this if anyone is interested… 🙊

BUT for now.. how do YOU make yourself feel more at peace? ♥️

“A piece of birthday cake and a cuppa, is there anything better? 🎂Food has the most amazing ability to bring people toge...
15/04/2023

“A piece of birthday cake and a cuppa, is there anything better? 🎂

Food has the most amazing ability to bring people together. Think about all the birthdays, Christmases and holidays - there is so much joy that comes from sharing food with those you love.

Recognising that all foods have a place in a healthy diet, and being able to enjoy food without guilt is the foundation to a good relationship with food.

Remember to be kind to yourself, and that life is too short to miss out on cake 🎂” - Sophie Druit Dietitian to be 🥰

Morning team! “Add a little bit of fibre to your day. No, really add it.” -  Dietitian to be 🫣I don’t make many promises...
13/04/2023

Morning team!

“Add a little bit of fibre to your day.

No, really add it.” - Dietitian to be 🫣

I don’t make many promises but I can promise you this tiny little tin is so packed with fibre, it’s giving you 31% of your daily intake.

This snack is seriously the go and great for when you are ‘on the go’. I’m eating it right now, whilst typing this. It’s perfect for anyone, if you’re like me in between emailing and admin for the day or if you’re a tradie travelling between job sites.

It’s revolutionary, incredible, fantastic.

This tiny little tin can be eaten as a snack on the go or added as a topping for any Mexican dish you might have on Taco Tuesday. It’s got just the right amount of spice, whilst giving you the most boosting flavours.

And the best part about this- you don’t have to think about what to snack on. You can just grab this and you’re all set👏🏼

“I will die with rocky road in one hand and a donut in the other” - my father 😂Yes, his daughter is a Dietitian, and yet...
09/04/2023

“I will die with rocky road in one hand and a donut in the other” - my father 😂

Yes, his daughter is a Dietitian, and yet my father has an undeniable love for food, food others would consider ‘bad’ on this platform.

He sings when he eats and is in awe of all things embodied with beautiful aroma and flavour; and what a lovely display of joy that is?

You are entitled to joy; and if food is something in which you adore, then no one has the right to take that away from you. Dr title or not.

Life can be tough enough without everyone dictating what we should and shouldn’t be eating. This is your life, you get to decide how you eat within the time frame you are here on earth.

Lastly, you CAN have your cake, eat it to and still life a long and healthy life to the best of your ability.

Happy Easter friends, from mine to yours. Enjoy your food today, and always for that matter where possible 🫶

MINI EGG COOKIES Here’s your friendly reminder that it’s perfectly healthy to honour your cravings and enjoy the choccy ...
06/04/2023

MINI EGG COOKIES

Here’s your friendly reminder that it’s perfectly healthy to honour your cravings and enjoy the choccy this Easter weekend! And we think there’s no better way to do it than with a bit of baking and a top tier Easter chocolate - Mini Eggs 🪺

INGREDIENTS - makes 16 cookies 🤤

- 2 cups plain flour
- 1/2 cup caster sugar
- 1 tsp baking powder
- 1 egg
- 1/2 cup full cream milk
- 1/2 cup olive oil
- 1 tsp vanilla extract
- 1 packet of mini eggs

METHOD 🤩

1️⃣ Preheat your oven to 180 degrees.
2️⃣ Place all dry ingredients in a bowl and mix.
3️⃣ Empty the mini eggs into a snap lock bag and use the bottom of a glass to break into pieces. Place half of this mix in with the dry ingredients, and set aside the other half.
4️⃣ Add the wet ingredients to the mix and stir to combine. Use your hands when the mixture starts to form a ball.
5️⃣ Roll the dough into small balls and place on a baking tray. Flatten the cookies out slightly with a spoon, and top with the remaining mini egg mix.
6️⃣ Cook in the oven for 20 minutes.

Trying to keep your little gut bugs happy? How can diet help?We don’t know about you but we have definitely seen a lot a...
03/04/2023

Trying to keep your little gut bugs happy? How can diet help?

We don’t know about you but we have definitely seen a lot about the importance of gut health recently. But what exactly does this mean and how do you achieve it?

Well it’s time to get out your microscope! 🔎👀 Your gut is home to trillions of little gut bugs that are known collectively as your gut microbiota. Just like the plants and animals in a rainforest create an ecosystem, all these little gut bugs and their genetic material form their own diverse ecosystem or your gut microbiome.

You can think of your gut microbiome like a fingerprint because it is unique to you! So while there is no “ideal gut composition” we are hoping to achieve, there are a few things we can do to improve gut health - ⬆️ exercise, ⬆️ sleep, ⬇️ stress and eat a diverse and fibre-rich diet 🍞🥦🫘🍎

But why does your gut health affect your mental health? This would be a good time to introduce the gut-brain axis. This is the link between our gut brain (the enteric nervous system) and our actual brain (the central nervous system). The vagus nerve acts as a little information highway between the hypothalamus and limbic system (the manager of emotional regulation), and the gut. Signals constantly travel along this little highway in both directions 🚘 - potentially triggering responses like anxiety in the brain or altered digestive function when the body is under stress!

Our gut microbiota also play some important roles in pathways associated with anxiety and depression. Overuse of antibiotics, infection and certain diets can threaten the balance between helpful and potentially harmful gut bugs, causing dysbiosis. 😮

A gut-friendly diet can be a great way to restore balance to this little ecosystem (plus they will thank you with mental health benefits too)! This looks like ⬆️ diversity in food choices, ⬆️ dietary fibre to feed your little gut friends and ⬆️ inclusion of fermented dairy (e.g. yogurt).

Still a little unsure how to make your diet more gut-friendly? Reach out to our team!

AIR FRYER APPLE PIESLooking for an easy way to use up those old apples in your fruit bowl? Nourished has you covered 🍎By...
31/03/2023

AIR FRYER APPLE PIES

Looking for an easy way to use up those old apples in your fruit bowl? Nourished has you covered 🍎

By keeping the skin on your apples for this recipe, you’re actually increasing the amount of fibre! Keep the skin on fruits and veggies across the board to boost your nutrient intake ✅

INGREDIENTS (makes 3-4 serves) 🤤

- 1 medium apple
- 1 tsp ground cinnamon
- 1/2 tsp nutmeg
- 1 sheet lite puff pastry
- 1 egg

METHOD 🤩

1️⃣ Place the sheet of pastry on the bench to thaw.
2️⃣ Dice the apple finely and add to a bowl with the cinnamon and nutmeg. Mix until apple pieces are covered evenly in the spices.
3️⃣ Cut out 2 x rectangles in the puff pastry.
4️⃣ Place the apple mixture on top of one puff pastry rectangle. Place the other pastry rectangle on top and seal the edges with a fork, making sure there is no air trapped in the pastry.
5️⃣ Whisk the egg and brush on top of the pastry using a pastry brush.
6️⃣ Cook in the air fryer for 20 minutes on 170 degrees.

TIPS ⭐️

To make your apple mix go further, cut the pastry into smaller rectangles or circles to make apple pie bites!

🍲Satay chickpea stir fry Looking for a high protein dinner option? This is a great hit and tastes absolutely incredible,...
28/03/2023

🍲Satay chickpea stir fry

Looking for a high protein dinner option?
This is a great hit and tastes absolutely incredible, whilst also fuelling your body with the key nutrients it needs🤸
Need we say more?😁

Ingredients (serves 4)
➡️450g chicken thigh fillet or breast
➡️400g can chickpeas
➡️100g green string beans
➡️1 zucchini
➡️1 carrot
➡️1 capsicum (red or green)
Seasoning (for chicken- optional)
➡️1tsp salt & pepper
➡️1tsp paprika
➡️1tsp marjoram
➡️1 tbsp olive oil
Sauce
➡️1 tbsp soy sauce
➡️1 tbsp oyster sauce
➡️1 tbsp peanut butter
➡️1 tsp honey
➡️1/2 tsp sesame oil

Method
1️⃣Dice chicken and add to a wok on medium heat. Cook with seasoning until golden brown
2️⃣Add in diced vegetables and continue to stir until vegetables are soft
3️⃣Drain the canned chickpeas, rinsing them with water before adding to the wok
4️⃣Add the remaining sauce ingredients to the wok and let simmer for 10-15 minutes
5️⃣While the stir fry is simmering, bring a pot of water to boil and add in the vermicelli noodles
6️⃣Ready to serve!! Add your vermicelli noodles in the bottom of the bowl and add the stir fry on top

Tip🤭
Looking for more flavour? Add some crushed unsalted cashews as a topping

Nutritional Information
Energy: 557kcal
CHO: 49g
Protein: 36.5g
Fat: 21.8g

BEEF NACHOS Dinner = sorted with our Nourished Beef Nachos! 😮‍💨This recipe does it all - high in protein, multiple serve...
22/03/2023

BEEF NACHOS

Dinner = sorted with our Nourished Beef Nachos! 😮‍💨

This recipe does it all - high in protein, multiple serves of veggies, boost of calcium and it tastes AMAZING! Give it a go and be sure to tag us 🫣

INGREDIENTS (makes 4 serves) 🤤

- 1 brown onion
- 1 tsp minced garlic
- 500g beef mince
- 1 tbsp tomato paste
- 1 tsp paprika
- 1 tsp oregano
- 1 tsp cayenne pepper
- 400g diced canned tomatoes
- 200g black beans
- 1/4 cup water
- Mission Tortilla Chips

TOPPINGS (optional)

- Avocado
- Tomato
- Shredded cheese
- Greek yoghurt

METHOD 🤩

1️⃣ Dice the brown onion and add to a medium frypan with the garlic. Cook until onion is soft and fragrant.
2️⃣ Add the beef mince to the pan, and cook for 5 minutes or until brown. Use your wooden spoon to break up the mince as finely as possible.
3️⃣ Add the tomato paste and mix through. Once mixed, add the paprika, cayenne pepper and oregano to the pan.
4️⃣ Add the diced canned tomatoes, black beans and the water. Simmer for 5 minutes.
5️⃣ Serve out the tortilla chips in a bowl, and top with mince mixture, diced tomato and avocado, Greek yoghurt and shredded cheese.

SAVE THIS MEAL INSPO FRIENDS! 🥹As promised… here is some meal and snack inspo.. anti-inflammatory style for you! 😜Firstl...
21/03/2023

SAVE THIS MEAL INSPO FRIENDS! 🥹

As promised… here is some meal and snack inspo.. anti-inflammatory style for you! 😜

Firstly, food is not a cure all… anyone who tells you it is is purporting BS unfortunately.
However!! Food is a fantastic addition to anyone looking to reduce inflammation and can make a tremendous impact for some in this space.

Eating to reduce inflammation isn’t to complicated for most. Most whole foods are rich in antioxidants none-the-less.

So.. basically..add in a few omega-3 sources and you’ve got yourself an anti-inflammatory diet lol.

Extending on this you can also do the following:
➡️ Fill half you plate with veggies (or some fruit)
➡️ Add a quarter with a carbohydrate (think options like wholegrains, potato or legumes)
➡️ Add the remaining quarter with your protein (think options like fish, chicken, eggs or tofu)
➡️top it off with a thumb size of fat (like avocado, nuts, seeds or even cheese)

and there you have it… A balanced meal! Phew 😮‍💨

Still a little uncertain? Don’t hesitate to reach out to our team or comment your questions below.

We are here to help 🥰

Nourished Yoghurt Bark Here’s our take on Yoghurt Bark! We looove using yoghurt as an ingredient in our recipes, it’s a ...
18/03/2023

Nourished Yoghurt Bark

Here’s our take on Yoghurt Bark! We looove using yoghurt as an ingredient in our recipes, it’s a great source of dairy that’s full of probiotics and calcium. This one is a super yummy and healthy treat that couldn’t be easier to put together 🤤

INGREDIENTS

- 1.5 cups of Greek yoghurt
- 1 tsp honey
- 1/2 cup blueberries
- 1/2 cup mixed nuts or trail mix (ours had almonds and cranberries)
- 1/4 cup white chocolate chips

METHOD 🤩

1️⃣ Mix the yoghurt and the honey in a bowl until combined.
2️⃣ Using either foil or baking paper, line a large plate.
3️⃣ Spread the yoghurt mixture onto the foil evenly until it is 1-2cms thick.
4️⃣ Dice the trail mix, and sprinkle on top of the yoghurt mixture.
5️⃣ Sprinkle the blueberries and white choc chips over the top of the trail mix.
6️⃣ Place in the freezer for at least 4 hours to set, and then enjoy!

Inflammation and diet - are they linked? 🤔Yep they sure are! Most of us have heard of the Mediterranean diet right? Rese...
14/03/2023

Inflammation and diet - are they linked? 🤔

Yep they sure are!

Most of us have heard of the Mediterranean diet right? Research does back the food found in this diet in regards to reducing inflammation. ✅ However in this post I want us to think smaller… I’m talking about specific NUTRIENTS.

1️⃣ANTIOXIDANTS
▶️how can we make sure we eat them and what do they do?

Certain vitamins and minerals are antioxidants (such as Vitamin A or selenium). These are abundant in our plant foods but are also found all across the five food groups! 🍓🥦🍞🥛🥩

You might be less familiar with this second type of compound. Phytochemicals! But just like our vitamins and minerals, these are abundant in plant based foods and have antioxidant (and anti-inflammatory properties).

Antioxidants have an important role in mediating the behaviour of free radicals. Think of these unstable molecules as a friend that one friend that likes to make things a little difficult for you 😅- they’re always there, but not necessarily always helpful.

This is why we need our antioxidants (our mediator friends) to keep them in check and make sure they don’t get too out of hand! 😂

2️⃣OMEGA 3s
▶️Pair these with omega-3’s and you’ve got an unstoppable anti-inflammatory team!

🥜 These polyunsaturated fatty acids have an important role in reducing the production of pro-inflammatory molecules, such as eicosanoids and cytokines.

🏳️These molecules act as little flags that give the go ahead for for the body to start its inflammatory processes.

📣 So you can think of your omega-3s as the manager of the cheer squad, telling the team to put down the flags at the end of the game.

Keep an eye out for our next post for some meal inspo 👀 - but don’t hesitate to reach out to our team in the meantime if you have any Qs!

INFLAMMATION and MENTAL HEALTH - are they linked?.. and if so can changing your food help? 🤔We have all experienced some...
07/03/2023

INFLAMMATION and MENTAL HEALTH - are they linked?.. and if so can changing your food help? 🤔

We have all experienced some form of inflammation. 💭 Think the redness, swelling and warmth you feel when you accidentally cut your hand cooking or twist your ankle on a walk.

This is a sign that your body has sent its little soldiers (your white blood cells) to the area to protect your body from an injury or infection. This is INFLAMMATION, and some inflammation is certainly a GOOD THING.

BUT sometimes these soldiers don’t know when to stop fighting. Your body remains alert for longer than is necessary and might even begin to think healthy tissues are a threat. This is called chronic inflammation, this is the inflammation we want to decrease.

Trying not to get to ‘sciencey’🧬 here; signalling molecules, called pro-inflammatory cytokines, cheer this process on. They signal the body to continue with the inflammatory processes which can impact the function of our hippocampus, the manager of our emotions and memory in our brain. This can make you feel low, anxious or stressed.

One way we can assist in this area is through what we are eating. A decent amount of studies have suggested has that certain dietary components (Omega-3 and antioxidants) + dietary patterns (the Mediterranean diet) have anti-inflammatory effects.

This won’t be an elixir, but it can certainly help and is worth a try if you are in chronic pain.

Unsure where to start? Don’t hesitate to reach out to our team! ☺️

Unsure what to cook for dinner tonight? What about Honey ginger stir fry 🫣 save save save 🔥 Ingredients 👏🏼5 cups uncooke...
05/03/2023

Unsure what to cook for dinner tonight? What about Honey ginger stir fry 🫣 save save save 🔥

Ingredients 👏🏼
5 cups uncooked rice
500g pork or chicken breast
2 tbsp sesame seeds
1 medium capsicum
1 red onion
2 carrots
you can opt to use your preferred stir fry vegetables

Sauce:
1.5 tbsp ginger paste
3 tbsp soy sauce
1 tsp oil
5 tbsp honey
1 tsp cornstarch

Brief Method:
1️⃣Cook rice as per packet directions or in rice cooker
2️⃣Add sauce ingredients into a bowl and whisk until combine
3️⃣Cut protein source into chunks (or chop into chunks) and add to heated pan
4️⃣Cut veggies into similar size pieces and add to seperate heated pan with sauce
5️⃣Once all is cooked, combine into the same pan until heated, portion out & add sesame seeds on top!

Note: if you are struggling to hit your protein intake try adding pulse pasta in replacement of rice ☺️

Struggling to hit your PROTEIN or FRUIT intake? Try these next week 😍CRUNCHY YOGHURT BARS 🤤🥲Yoghurt is the perfect go to...
04/03/2023

Struggling to hit your PROTEIN or FRUIT intake? Try these next week 😍

CRUNCHY YOGHURT BARS 🤤
🥲

Yoghurt is the perfect go to between meals as it is full of calcium, protein and probiotics 🤩

INGREDIENTS (per bar)
- 3/4 cup yoghurt (we love
- 1 tsp honey
- 1/4 cup muesli - we used Carmen’s Almond and Maple Muesli
- 1/4 cup strawberries and blueberries, diced
- 1/2 tsp of Nutella

METHOD 🤓

1️⃣ Mix the muesli and honey together, then spoon along the bottom of a rectangular baking mould.
2️⃣Add the yoghurt on top of the muesli, smoothing out the top.
3️⃣Dice the strawberries and blueberries, and add to the top of the yoghurt.
4️⃣Place in the freezer overnight.
5️⃣Once frozen, drizzle the Nutella over the top of the bars.
6️⃣Serve and enjoy!

TIPS 🤗
1️⃣ As you know the per bar quantity, decide how many you would like to make and times each ingredient by that amount
2️⃣Use any fruit you have on hand for the fruit topping, the sky (or your fruit bowl) is the limit! 😍
3️⃣For an EXTRA boost of protein, aim for a high protein yoghurt such as Yopro or Chobani 💪

Food and mood, how does it work? We all know eating well is important for our physical health.. BUT what we seem to focu...
27/02/2023

Food and mood, how does it work?

We all know eating well is important for our physical health..

BUT what we seem to focus less on is the fact that a nutrient richer diet is also beneficial for your mood. I don’t know about you but if I can find a way to lower my anxiety, I will 😂

If you are feeling low, anxious, stressed or just ‘bleh 😪’ then having a look at your eating as well as finding a support network is important.

How does food impact the brain?
To put simply, your diet can impact your hippocampus. Think of your hippocampus as the manager of your emotions and memory. This manager needs appropriate amounts of nutrients to work well, talk to its colleague the amygdala and keep your brain functioning appropriately. You don’t feed it well.. you’ll feel the consequences. 🫥

How else does food impact your mood? 🤔
Well, food freedom is important. If you’re restricting your intake all the time, chances are you’re restricting your ability to enjoy life.. not good!
Give yourself permission to enjoy cake at a birthday party or some lollies at the movies when you feel like the enjoyment of the experience is needed.

Every small step you take towards a more harmonious iet is a win for your mental health, whether that be adding in more vegetables, or allowing yourself to have a piece of chocolate tonight. ☺️

If you do need some help - you are more then welcome to reach out to our team!

You’ve got this 🫶

BANANA AND WALNUT LOAF 🍌When we say that this recipe makes your kitchen smell AMAZING, we aren’t kidding! You can thank ...
25/02/2023

BANANA AND WALNUT LOAF 🍌

When we say that this recipe makes your kitchen smell AMAZING, we aren’t kidding! You can thank us later 😜

INGREDIENTS

2 cups self raising wholemeal flour
1 cup almond meal
1 tsp nutmeg
1 tsp cinnamon
2 eggs
1 tsp vanilla extract
1/4 cup honey
1/4 cup olive oil
1 cup almond milk or alt milk
2 overripe bananas
3/4 cup crumbed walnuts

METHOD 🫣

1️⃣Preheat your oven to 175 degrees.
2️⃣Mash the bananas with a fork, set aside.
3️⃣Add flour, almond meal, nutmeg and cinnamon to a mixing bowl and stir.
4️⃣Add eggs, vanilla extract, honey, olive oil and milk to the dry mix and stir to combine.
5️⃣Add the mashed bananas and walnuts, mix until combined.
6️⃣Pour mixture into a loaf tin, top with some left over walnuts and bake for 50 minutes or until a skewer poked in the centre comes out clean.
7️⃣Slice, serve and enjoy!

TIPS 🤩

Slice up your loaf into individual portions and freeze them, so you can grab and enjoy as suits 🥰

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