Nutrition Fix

27/09/2026

Rainy days are perfect for baking banana bread. A couple of simple swaps gives it a healthy boost and lots of flavour.
I use:
• a combo of oatbran and ground almond meal or LSA for the flour
• extra virgin olive oil or macadamia oil
• lots of spices for antioxidants (ie cinnamon and ginger)
• and a good handful of walnuts and chopped dark chocolate (perfect companion to banana!)

26/08/2026

Apparently today is international dog day and I don’t need much encouragement to bring Archie to work for the day! Though I don’t think he was very interested in doing the printing…. 💤

23/08/2026

I had the pleasure of hosting Laura and her PT clients for another quarterly nutrition workshop last weekend on ‘Beat the Bloat’. 𝐀𝐮𝐫𝐚 𝐏𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐂𝐨𝐚𝐜𝐡𝐢𝐧𝐠

We looked at common triggers for bloating and some simple first line strategies to improve gut health and digestion (hot tip - start with slowing down when eating and chewing well and look at your stress levels). And importantly, red flags and when to see your doctor.

A big thank you to Fodbods for providing their protein bars for our attendees! I love recommending these bars for my clients with sensitive tummies and IBS because they don’t cause bloating, don’t contain artificial sweeteners, and are high in fibre. Fodbods — Healthy Gut Friendly Snacks

Next workshop (7/11/26) topic is on the hot topic of supplements - do you even need them, when to use them, when not use them, and how to pick a quality product. DM either Laura or me if interested!

08/03/2026

Earlier this week, I shared my seedy cacao recipe and one of the reasons I love this recipe to start the day (or as a snack) is that it’s rich in polyphenols and we want to be eating a lot of polyphenols to be healthy!

Polyphenols are a type of antioxidant found in plant foods that are very protective of our health. They protect our health by helping to regulate inflammation and minimising damage to our cells that can accelerate ageing (who’s longevity obsessed?), feed our good gut bacteria and help prevent many chronic diseases.

So every time we eat fruits, veggies, spices, herbs, nuts, seeds and whole grains we’re getting a good dose of polyphenols to protect our health and reduce inflammation.

So you can see why my granola with whole grain oats, lots of nuts and seeds, cacao, spices and topped with polyphenols rich berries is a great start to the day. 🙂

01/03/2026

Autumn’s onset brings pears, and I love pairing them with my seedy cacao granola. A combo that’s rich in polyphenols and fibres to start your morning and delicious with fresh fruit, vanilla yoghurt and drizzle of honey.

Ingredients
2 cups rolled oats
1 cup shredded coconut
1 cup whole almonds
1/2 cup sunflower seeds
1/2 cup pepitas
1/4 cup linseeds
1/4 cup cacao
1/3 cup macadamia oil
1/3 cup honey
1 Tbls cinnamon
1/2 cup walnuts
1/3 cup chia seeds

1. Combine all the ingredients except the walnuts and chia seeds.
2. Spread out the mixture on a tray lined with baking paper.
3. Bake for 20 minutes at 170C, then stir through the chia seeds and walnuts and bake for another 10 minutes.
4. Leave to cool on the tray.

05/01/2026

I got sick of losing at Cluedo, so back at work again today.

Looking forward to bringing some exciting changes and new workshops this year!

26/12/2025

If it lasts that long…

A few days, weeks or months? 😨 Find out for certain here: bit.ly/48Znaz4

01/09/2025

Women’s Health Week is here! This year’s theme is “Say yes to you” highlighting the need for women to stay on top of health checks and as they’re often the carer’s of family and ageing parents and need to also prioritise their health.

With that in mind, important health checks relevant to my practice that I see women put off are:

• Are you up to date with your bowel cancer screening? Especially if you have noticed any changes in your bowel habits or are experiencing abdominal pain.
• Have you had a bone density scan? Important if there is a family history of osteoporosis or have a thyroid condition or low vitamin D.
• Have you had your heart checked? Conditions like gestational diabetes and pre-eclampsia significantly increase your risk of heart disease, and heart disease risk overall increases after menopause.

Remember nutrition and lifestyle plays a significant role in all three of these conditions!

24/07/2025

Mmmm cheese… 🧀
We all know we need adequate calcium for bone health, but did you know that fermented dairy increases the availability of calcium for absorption? So yoghurt, kefir and cheese are excellent sources of calcium (and protein!) to support bone health and dairy, and many cheeses are also a source of vitamin K2 to direct the calcium to the bones that I mentioned in the last post.

Calcium supplements can be helpful if you don’t like or can’t eat enough calcium sources, though be mindful they can cause kidney stones and interact with some medications such as thyroid meds and some antibiotics as well as iron and zinc supplements. So ask about timing any supplements to maximise your absorption!

16/07/2025

If you’re looking out for your bones, you need vitamin D to help absorb calcium and prevent bone loss. Unfortunately, it’s pretty hard to get all your vitamin D from your food even though there are a couple of good sources such as egg yolks, oily fish and mushrooms that have been in the sun - though walking your dog in the sun is more fun (and normal).

Fortunately, the sun is a great source of vitamin D. But a couple of things to note here - it has to be unfiltered sunlight so not through a window and skin with no sunscreen blocking the rays. And how much you need is going to depend on your skin colour, time of year, time of day and age because older skin doesn’t make vitamin D as efficiently. So right now in winter, a lot of people see a drop in their vitamin D levels.

If you need to take a vitamin D3 supplement, it’s best taken with vitamin K2 and some healthy fat as fat helps the body absorb the vitamin D in supplements. And vitamin D has a synergy with K2 - vitamin D helps calcium get absorbed and vitamin K2 helps the calcium get to the bones.