Sydney City Nutritionist

15/10/2026

Is all this added protein actually making our food healthier?

Protein is everywhere right now. From cereals and yoghurts to biscuits and snacks, supermarkets are filling their shelves with protein-enriched products.

But more protein doesn't automatically mean better nutrition.

A protein-enriched biscuit is still a biscuit!

While these products can be useful, particularly for people with higher protein requirements, we shouldn't overlook the value of naturally nutritious foods.

I recently contributed to a Nine News article exploring the growing protein trend and whether these products are really worth the extra money.

Have a read here: https://www.nine.com.au/australia-news/high-protein-snacks-junk-food-trend-worth-it-20261011-p613hd.html

10/10/2026

If you've been spiralling over the recent pesticide study, this one's for you. 🥦

Here's what most headlines won't tell you: The research which has shown us that eating more fruits and vegetables reduces the risk of major diseases didn't exclusively use organic produce. Not even close.

The evidence is clear. Eating more fruits and veggies supports better health. Full stop.

So please, don't let fear of pesticides stop you from putting plants on your plate.

What you CAN do is wash your produce well. Skip the soap though. Plain water is fine, or a mix of bicarbonate soda and water works a treat. Simple.

Where you can, buy organic or from your local farmers market. The dirty dozen are definitely most important to wash well/buy organic where possible. This includes:
Spinach
Kale
Strawberries
Grapes
Nectarines
Peaches
Cherries
Apples
Blackberries
Pears
Potatoes
Blueberries

The produce aisle isn't the enemy. Eat the vegetables. Buy organic when you can, wash when you can’t. But overall more fruits and veggies always wins.

Drop any questions in the comments 👇

27/08/2026

"I've tried everything."

I hear this almost every day. And I completely understand why it feels true.

When you've cut carbs, counted calories, joined the gym, tried all sorts of diets, and the scale still won't budge, it really does feel like you've run out of options.

But here's what I've learned in 16 years of clinical practice. Most people haven't actually tried everything. They've tried lots of things that simply weren't right for their body.

Lasting weight loss isn't about willpower or white knuckling your way through another restrictive plan. It's about understanding what's actually driving the weight for you. Your gut health, your blood sugar regulation, your sleep, your stress, your hormones. All of it plays a role.

At Sydney City Nutritionist, my weight loss and metabolic health programs are designed as a non medicated solution. We work with your body, not against it, using food, lifestyle and targeted support to get your metabolism working the way it should.

And if you're already on GLP-1 or similar medication, that's okay too. This approach can be used safely alongside your medication to support better results, or as an alternative if you'd prefer to transition off medication safely.

You don't have to keep guessing your way through this. Let's find what actually works for your body.

Book a consultation today.

👉 https://www.sydneycitynutritionist.com

27/08/2026

GLP-1 research is changing the way we understand weight loss, appetite and metabolic health.

And perhaps it's time we moved beyond the old **"eat less, move more"** message.

Our gut health, sleep, stress, blood glucose and even our gut microbes can influence appetite and cravings.

I've explored what this means for workplace wellness in my latest article 👇

GLP-1 medications have changed the weight-loss conversation, and it's time for workplace wellness to catch up! For years, weight management advice centred around a fairly simple message: eat less, exercise more. Sadly, a lot of workplace wellness initiatives still push this narrative and it's making

19/05/2026

How to tell if you're in perimenopause.

There's no blood test that can definitively diagnose it. Your hormones fluctuate too much.

But according to Professor Jerilynn Prior, if you're over 37 and notice any 3 of these 9 changes, you're likely in perimenopause.

The thing is, knowing you're in perimenopause is only half the battle.

The real question is: what are you going to do about it?

Because perimenopause doesn't have to feel this way. And you don't have to wait it out.

Hormonal Harmony 40+ helps you identify what's driving your symptoms and fix it. Fast.

Ready to feel like yourself again? Message us or comment below.

22/04/2026

Mood food has many forms. On the one hand, we have treats like pastries 🥐 that give us a quick fix. On the other, we have nutrient-dense foods like greens, nuts, seeds, fish, avocado, beetroot, and fresh fruit that, when consumed regularly, promote better focus, mood, resilience and overall wellbeing over time (though changes can be felt within days).

Don’t get me wrong, I love a good , definitely indulge in a almond croissant 🥐 😋, and a trip to with my kids is a family favourite.

But when it comes down to it, I know that a bowl like this offers a real boost that will last post-school run and sustain me until dinner. And that eating this way allows me to eat the treats when they happen without bloating/crashing/brain fog.

I’ve learned that this crashes and cravings are common 40+ and, because there’s a deeper reason for them, giving in will likely make you crash harder.

These are some of the factors I address in my Hormonal Harmony 40+ program. For women who want to feel like their younger, stronger, happier selves again.

PS: If you have a craving right now, tap in - do you want a quick fix or a lasting one? Or a combination of both? Nothing wrong with a big salad followed by a walk and a chocolate after all!

22/04/2026

School holidays, injuries, sickness - it’s been a whirlwind. Thankfully everyone was back on their feet this week and we ended on a high note with quality family time and a few adventures before the kids went back to school today.

Now I’m carrying that energy into the week ahead and trying to keep things light while I work through a very long to do list 😱

01/01/2026

Last night was full of family, noise, laughter and tiny legs on my shoulders, followed by a slow, quiet morning with coffee, books, long hugs and no rushing anywhere. It felt like the exact reset I needed before the year truly begins.

January is always a big month in my work. Post-holiday bodies, gut flare-ups, Hashimotos flares, exhausted mums - ready to prioritise themselves and their health. That kind of work needs real energy, clarity and presence.

My prep work happens now, not when my schedule is slammed. No more pushing through and burned out by March. That lesson was learned the hard way.

So for a little while you will see less of me here while I soak up extra time for cuddles, long gym sessions without deadlines, walking, reading, family games, visits from people I love and actually being off the grid.

If you can, give yourself the same gift. Let the year start gently before it asks more of you.

If you need support, book ahead (link in bio). I will be back in action in couple of weeks 🩷

#2026

05/12/2025

Featured in discussing the psychology of gourmand perfumes and diet culture.

Scent becomes a safe way to experience comfort without "breaking the rules"—but what does that reveal about how we relate to pleasure and control?

The "good" vs "bad" narrative shows up everywhere. Guilty pleasure. Forbidden dessert. Decadent indulgence. These phrases tie pleasure to shame.

Gourmand perfumes romanticise temptation but never cross the line into consumption. It reflects how deeply we've internalised the belief that pleasure must be earned.

That's permission and punishment in one bottle.

Read the full piece on Vogue Australia - link in bio.

04/11/2025

Stopped and picked up this delicious sandwich from this morning.

If you’re looking for delicious healthy eats, great coffee or indulgent treats from an all kitchen this is your place.

Ps: Their gluten free bread is also dairy free, egg free and vegan - one of the best out there and also sold at