RAW Human Nutrition

RAW Human Nutrition Tracy O'Brien
Clinical Nutritionist (BHSc)

22/08/2026

This morning I attended a meeting with the group. 🌱

I had never actually visited this particular community garden before, but believe it should be honoured and cherished for years to come.

A community garden creates a space for people to connect, share knowledge, grow food, spend time outdoors and feel part of something bigger than themselves 💚

It brings generations together and provides an opportunity to reconnect with nature and where our food comes from 🫶🏼

And then there is the impact beyond us. 🌻🐝

Gardens like this provide habitat and food for bees, butterflies, birds and other beneficial insects. They contribute to biodiversity, support pollination and create little pockets of living ecosystem within our urban environments.

From a nutrition perspective, I also love the idea that growing food can change our relationship with what we eat. When we grow something ourselves, we are more connected to the food on our plate — and perhaps more likely to eat a greater diversity of fresh, seasonal plants.

Honestly, I think every suburb should have a community garden.

Imagine if our neighbourhoods were dotted with these little pockets of edible gardens 💚💚💚

Sadly, the community has been advised that their current lease will not be renewed by Council, effective 14 September.

I really hope this decision can be reconsidered.

If you believe places like this have value — for our community, our wellbeing, our food systems and our local environment — please take a moment to learn more about Ediblescapes and consider signing their petition.

🌱 Protect community.
🐝 Protect biodiversity.
🥕 Protect access to growing food.
❤️ Protect spaces that bring people together.

See petition link in comments 🙏🏻


Between the hormonal roller coaster, busy careers, raising children, household responsibilities and the endless demands ...
16/08/2026

Between the hormonal roller coaster, busy careers, raising children, household responsibilities and the endless demands of everyday life, it can be easy for your own health to fall to the bottom of the list. Yet this is a time when your body needs more nourishment 💚

At the retreat, I’ll share practical, evidence-informed nutrition strategies to help you support your energy, metabolism, gut health, brain, muscle and hormonal wellbeing through mid-life without overwhelm.

We’ll explore the foods and nutrients that become particularly important during these years, including protein, fibre, healthy fats, phytonutrients and hormone-supportive foods, as well as the powerful connection between nutrition, blood glucose, the gut and nervous system.

My co-hosts include - offering unique connections with her beautiful horses as equine therapy and teaching us nervous system regulation techniques.
will guide a breathwork session and educate us on the benefits of movement.

Through nourishing food, meaningful connection and a little time to slow down, this retreat is an opportunity to press pause on caring for everyone else and reconnect with the woman at the centre of it all.

Use the QR code or website to book - spots are limited!

https://www.nurturedbynaturepsychotherapy.com.au/store/p17/The_Nourished_Women%27s_Collective_Retreat.html

10/08/2026

Xenoestrogens are chemical compounds introduced from external sources such as plastics, pesticides, household cleaning, and industrial products.

They are commonly found in everyday household items and can be recognised as Bisphenol A (BPA), phthalates, parabens, benzophenones,
polychlorinated biphenyls (PCBs), dioxins to name a few.

Xenoestrogens can be particularly problematic during perimenopause where significant hormonal fluctuations are already at play! 😳

Additional hormonal influences can interfere with the body's natural oestrogen signalling pathways leading to exaggerated fluctuations and potentially worsening symptoms. 🤦‍♀️

An increased burden in our ostrogen metabolism and elimination processes can further impact overall health.
Start small and choose one switch you can make this week ✅

06/08/2026

Your metabolism is not just about calories… it’s about cellular efficiency. ⚡️

Inside every cell are tiny powerhouses called mitochondria, responsible for turning the food we eat and the oxygen we breathe into energy (ATP).

The goal? Not just more mitochondria, but better-functioning mitochondria that can efficiently use different fuel sources (glucose and fat).

This is called metabolic flexibility.

And it’s something we can train.

🏃‍♀️ Cardio exercise challenges mitochondria to become more efficient at using oxygen and fat as fuel.

🏋️‍♀️ Resistance training builds muscle -our largest glucose disposal organ, improving insulin sensitivity and creating a bigger “sink” for carbohydrates.

🚶‍♀️ Daily movement (especially walking after meals) supports glucose uptake and helps regulate blood sugar.

🍽️ Food timing matters: aligning nutrition with your activity demands can optimise energy production, recovery and metabolic health.

🥑 Nutrients matter too: mitochondria rely on key nutrients including magnesium, B vitamins, iron, zinc, selenium, omega-3 fatty acids and antioxidants to support energy metabolism.

Your body is designed to adapt.

The more you challenge it appropriately through movement, nourishment and recovery — the more metabolically flexible you become. @
✨ Strong muscles. Healthy mitochondria. A resilient metabolism.

30/07/2026

🥢 Cauliflower Fried Rice with Crispy Tofu - a low GI, protein-packed meal for hormone health

As oestrogen declines through perimenopause and menopause, many women notice changes in how their bodies respond to carbohydrates.

Oestrogen plays an important role in insulin sensitivity, glucose metabolism and how efficiently we use energy.

This means meals that once worked for us may not always support our changing physiology.

Prioritising:
✨ Protein at each meal (like this tofu)
✨ Fibre-rich vegetables
✨ Low GI carbohydrates
✨ Healthy fats
✨ A balance of nutrients to support stable blood glucose

…can help support metabolic health, energy, appetite regulation and hormone balance during this transition.

This cauliflower fried rice is one of my favourite ways to create a satisfying meal that is lower in carbohydrates without sacrificing flavour.

🥦 Cauliflower = fibre + phytonutrients
🥢 Tofu = plant-based protein, calcium + phytoestrogens
🥚 Add eggs if you’d like even more protein
🌿 Load it up with colourful vegetables for gut health

Your hormones are changing —> your nutrition should evolve with them. 💚

🌿 Organic or conventional? Dirty Dozen vs Clean Fifteen 🍎🥬One of the questions I get asked most is whether buying organi...
21/07/2026

🌿 Organic or conventional? Dirty Dozen vs Clean Fifteen 🍎🥬

One of the questions I get asked most is whether buying organic is worth it.

My answer? Eat more fruit and vegetables first. If your budget allows, use the Dirty Dozen and Clean Fifteen as a guide to prioritise where organic may make the biggest difference.

Regardless of which you buy, always wash your produce. 🍓

Research suggests that soaking fruit and vegetables in a baking soda solution (around 1 teaspoon per 500 mL of water for 10–15 minutes) can remove more surface pesticide residues than vinegar alone. Afterwards, rinse well under running water.

💡 While vinegar is useful for reducing some bacteria and mould, it isn’t as effective as baking soda for removing pesticide residues.

Remember:
🥕 Washing doesn’t remove every pesticide, especially those absorbed beneath the skin.
🥕 Peeling can reduce residues further but also removes valuable fibre and nutrients.

Don’t let perfection stop you from eating plants. Whether they’re organic or conventional, every serving is nourishing your body.

🌱 Aim for variety, wash your produce well, and enjoy it with confidence.

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