Nutrition Coach

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Nutrition Coach Registered nutritionist helping women in midlife and beyond lose fat, build muscle, strengthen bones and improve their metabolic health. 💪🦴👊

This Vietnamese chicken salad is what I feel like eating in spring – fresh, fragrant and full of flavour.For a super-qui...
15/10/2026

This Vietnamese chicken salad is what I feel like eating in spring – fresh, fragrant and full of flavour.

For a super-quick midweek meal, use a rotisserie chicken, a bag of pre-chopped slaw and a pouch of wholegrain basmati rice. You can also poach and shred your own chicken and chop the vegetables yourself if you have the time or inclination.

Add plenty of colour: purple cabbage, carrot, cucumber and red capsicum, with fresh mint and coriander. A variety of colourful vegetables brings a variety of plant nutrients, too.

For the dressing, mix:

• 1 tablespoon honey
• 2 tablespoons fresh lime juice
• 2 tablespoons fish sauce
• ⅓ cup rice w**e vinegar

Toss everything together, top with crushed roasted peanuts for extra crunch and serve with the rice. You can swap the chicken for prawns, beef or tofu.

Save this for a busy night when you want something easy and delicious.

13/10/2026

What’s good for your heart is often good for your brain, too. 🧠❤️

We tend to think about dementia prevention as something to worry about later in life. But what we do in our 40s, 50s and 60s can influence our brain health decades down the track.

The good news? Many of the dietary changes that support heart health also support brain health.

But knowing what to eat and actually eating that way consistently are two different things.

And that’s where personalised nutrition advice can make a difference.

If you feel your diet could be better, but you’re not quite sure where to start - or how to make changes that fit your lifestyle - I’d love to help.

Book a nutrition consultation or start with a free 15-minute chat. Both are available through the link in my bio.

Because eating well isn’t just about how we look and feel today. It’s also about protecting our health for the years ahead.

I’d forgotten just how good barley is. And after eating it two completely different ways this weekend, I’m wondering why...
05/10/2026

I’d forgotten just how good barley is. And after eating it two completely different ways this weekend, I’m wondering why I don’t cook it more often.

I love its nutty flavour and satisfying chewy texture. Mixing up the grains you eat is also an easy way to increase plant diversity in your diet, giving your gut microbes a greater variety of fibres and other plant compounds to work their magic.

And if you’re working on lowering your cholesterol, there’s another very good reason to eat it.

Barley is rich in beta-glucan – the same type of soluble fibre you may have heard about in oats – which can help lower LDL cholesterol.

Beta-glucan forms a thick, gel-like substance in the gut that helps reduce the reabsorption of bile acids. Your liver then pulls more cholesterol from the blood to make new bile acids, helping to lower LDL cholesterol over time.

It’s been a cool long weekend on the Far South Coast of NSW, so I cooked up a batch of pearl barley. We had it with a stew last night, then this morning I cooked the leftovers with frozen raspberries, milk and cinnamon to make a warm barley porridge and topped it with Greek yoghurt, walnuts, pumpkin seeds and a drizzle of very local raw honey – we’re actually staying at apiary where it’s produced. 🍯

Sitting in a warm bed eating warm porridge, watching the mist move across the crashing waves and rugged coastline, was the perfect way to enjoy a slow morning. And the porridge was insanely good.

Barley is incredibly versatile. Use it in soups and stews, toss it through salads or grain bowls, serve it as a side instead of rice – and turn the leftovers into breakfast the next morning.

Sometimes the foods that are good for us are also the simplest. ❤️

01/10/2026

Midlife is an opportunity to take action early and shape your future heart health.❤️❤️❤️

Want to eat more legumes? Start with a meal you already love.In many mince dishes, you can halve the meat and add beans ...
23/09/2026

Want to eat more legumes? Start with a meal you already love.

In many mince dishes, you can halve the meat and add beans or lentils to make up the difference. Think black beans in chilli, lentils in bolognese – or this lamb and hummus dish.

Here, lamb mince and red kidney beans meet creamy hummus, roasted eggplant, zucchini and capsicum, finished with pinenuts and coriander. Plenty of flavour, with two types of legumes: kidney beans and the chickpeas in hummus.

Beans contribute plant protein and something meat doesn’t provide: fibre.

Some of that is soluble fibre, which can help lower LDL cholesterol. Research also shows that regularly eating legumes such as beans, chickpeas and lentils can modestly reduce LDL.

It’s a practical example of the heart-healthy eating pattern we’re talking about this week: making more room for plant foods in meals you enjoy.

Next time you cook with mince, try replacing some with a tin of no-added-salt beans, drained and rinsed. An easy place to start - and it makes the mince go further, too.

Save this for your next dinner idea.

21/09/2026

Your skeleton has a full-time renovation crew. 🦴

Our bones are constantly removing old or damaged tissue and building new bone. They respond to how we move and rely on the nutrients we give them.

That gives us a practical way to support them:

💪 Lift and load. Resistance exercise and appropriate weight-bearing activity give bones a reason to stay strong. If you have osteoporosis or a previous fracture, get advice about which exercises suit you.

🥛 Nourish. Eat enough to fuel your body, including enough protein, calcium and vitamin D. Milk, yoghurt, cheese, tinned sardines with edible bones and calcium-set firm tofu provide both protein and calcium.

We can’t feel our bones adapting, but the habits we build now can support us in the years ahead.

Want to know whether your meals support your bone health? Book a free call with me through the link in my bio.

Packing 45 g of protein, 12 g of fibre and long-chain omega-3 fats, this salmon with beetroot and herb cream ticks all t...
18/09/2026

Packing 45 g of protein, 12 g of fibre and long-chain omega-3 fats, this salmon with beetroot and herb cream ticks all three body-composition boxes: healthy body fat levels, strong muscles and strong bones.

Here’s how:

💪 Strong muscles: The combination of salmon, cannellini beans, Greek yoghurt and feta provides approximately 45 g of protein to support muscle repair and growth after training.

🌱 Healthy body fat levels: Its 12 g of fibre helps with fullness, appetite regulation and blood-glucose control. The cannellini beans earn bonus points for increasing your protein and fibre at the same time.

🦴 Strong bones: Salmon provides protein and vitamin D, while the Greek yoghurt, feta, rocket and cannellini beans contribute calcium. Together with strength training, these nutrients help support bone maintenance.

The recipe 👉

Ingredients - serves 1

2 teaspoons extra-virgin olive oil
1 skin-on salmon fillet (115 g)
¼ cup plain fat-free Greek yoghurt
2 tablespoons chopped fresh dill (or parsley or chives)
1 teaspoon freshly squeezed lemon juice
10 g reduced-fat feta, crumbled
Freshly ground black pepper
½ cup cannellini beans, drained and rinsed
1–2 prepackaged cooked beetroot(s), cut into wedges
½ cup fresh rocket
10 g raw pistachios, roughly chopped

Method

1. Heat the extra-virgin olive oil in a frying pan. Add the salmon and cook until golden on all sides and cooked to your liking.

2. Place the Greek yoghurt, feta, dill, lemon juice and black pepper in a bowl. Mix until smooth, then spread the herb cream over a dinner plate.

3. Arrange the rocket, beetroot and cannellini beans over the herb cream.

4. Place the cooked salmon on top and finish with the chopped pistachios.

Save this one for your next strength-training day.

Muscle is so much more than strength – it supports your metabolism, energy, bones, joints and resilience throughout life...
16/09/2026

Muscle is so much more than strength – it supports your metabolism, energy, bones, joints and resilience throughout life. 💪

Many people using GLP-1 medications tell me, "I eat pretty well."Often they're right.But a detailed review can reveal th...
15/06/2026

Many people using GLP-1 medications tell me, "I eat pretty well."

Often they're right.

But a detailed review can reveal things that aren't obvious:
• Protein intake that may not be enough to support muscle maintenance
• Fibre intake that could be contributing to constipation
• Calcium, iron or other nutrient gaps
• Long periods without eating due to reduced appetite.

My GLP-1 Nutrition Review looks at what you're actually eating over three days and compares it with your nutritional requirements.

You'll receive a personalised report highlighting:
✔️ What you're doing well
✔️ Any nutrient shortfalls
✔️ Your protein, fibre and hydration intake
✔️ Practical changes that fit your current eating pattern
✔️ The three priorities likely to make the biggest difference

If you're using Ozempic, Wegovy or Mounjaro and would like to see how your current diet is supporting your health, send me a DM with REVIEW and I'll send you the details.

GLP-1 medications like Wegovy can be highly effective for weight loss, but eating less doesn’t automatically mean eating...
25/05/2026

GLP-1 medications like Wegovy can be highly effective for weight loss, but eating less doesn’t automatically mean eating well.
Without the right nutrition and strength training, muscle, bone and energy can all be affected along the way.
This Wednesday I’ll be presenting a webinar on eating well on GLP-1 therapy, including how to support muscle, bone, energy and healthy ageing while appetite is reduced.
Because the goal isn’t just weight loss. It’s better long-term health.
DM me for the webinar link.

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Bondi Junction
Sydney, NSW
2022

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+61411641358

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