Nourishment with Nancy

If there is one isle of the supermarket I urge people to be cautious down it would have to be the cereal isle.

So many popular breakfast cereals claim how healthy they are. However, one close look at the food label will reveal some truths.

Many cereals are stripped of their natural goodness in the manufacturing process (only to be synthetically added back again) and are really high in sugar and unnecessary additives.

What does this mean?
🥣 energy fluctuations or lack of
🥣 brain fog and difficulty concentrating
🥣 increased hunger later in the day
🥣 weight gain
🥣 lowered attention span
🥣 headaches

It's time to be smart with breakfast choices. The body needs more than just a bunch of calories from sugar.

A simple egg on toast or oat porridge with fresh fruit and nuts will give you far more nutrition and energy to get you and your family through the day and win at health 🦸‍♀️

An informative article on how to get the best out of an anti-inflammatory diet by reducing your consumption of advanced glycation end products (AGES), largely influenced by cooking methods.

How to Eat an Anti-inflammatory Diet by Reducing Advanced Glycation Endproducts (AGEs) | Deanna Minich Here is a practical guide that will make it easy for you to reduce the amount of AGEs to help mitigate your risk of developing chronic conditions.

Breast milk helps to regulate a baby's circadian rhythm.

Breast milk has high levels of cortisol/amino acids during the day (essential for waking & alertness); night milk has high levels of melatonin/tryptophan (essential for sleep).

Reference: https://pubmed.ncbi.nlm.nih.gov/39037117/

Finding nutritious gems when eating out. Love this dish at . Saffron Poached Pear Porridge. Full of fibre, antioxidants, and of course flavour! 👌

Something a bit more spesh than the usual 2-minute quick oats. If you're in Albany, give it a try!

This morning, I attended an informative little event held by the Holistic Health Network team here in Albany on all things STRESS!

Some little takeaways I will implement to help keep stress levels at bay include:

🌿 Allocating a little time to breathe, centre, and ground myself, even if it's just 2 minutes.
🌿 Eating foods that balance my hormones and calm my nervous system.
🌿 Connecting with people I can talk to about stuff.
🌿 Using a soothing hand on chest technique to instil calmness under stress, and
🌿 A unique acupressure point to relieve nervous tension.

If you weren't able to attend this event, keep an eye on my stories for details on the next one! 🌸

Who would have thought? 🌱

Brussels sprouts bounce back as Australia's surprise new favourite veggie The humble sprout is surging in popularity, with research showing that the highly nutritious brassica bud is Australia's fastest-growing vegetable in terms of value in the past 12 months.

For those following my page, I've been a little quiet on socials lately. But I can assure you I'm still here.

I've been busy behind the scenes of my little nutrition business, making a few changes to provide a supportive service to fellow practitioners - Meal Planning! 🥗

Meal plans are a great practical tool to help your clients implement dietary changes, and having a step-by-step plan simply makes things easier.

So, practitioner friends, if you're time short, stuck for meal and recipe ideas that suit your clients' needs, or if meal planning is just not your thing, then I'm here to assist!

For more information, see the link above in my bio 🌸

Support your immunity with key immune-boosting nutrients 👇🏻

How to Support Your Immunity with Food — Nourishment with Nancy Need help fighting of colds and flus this winter? Here are some well researched nutrients and food sources that can support your immune system health.

Need a 3pm pick-me-up? Try this matcha green tea latte - a little L-theanine for an afternoon uplift! 🌿

Green Tea Collagen Latte — Nourishment with Nancy A sensational antioxidant-rich hot drink to promote a state of relaxed alertness - the perfect 3pm pick-me-up!

Have you considered the benefits of telehealth?

Having access to your appointments online can make your life a little easier and a little more comfortable.

I offer telehealth appointments on:
Monday 5pm - 8pm
Tuesday 2pm - 5pm
Saturday 9am - 1pm

See the link in my bio to book your appointment 🍓

Many ailments can be the result of nutritional imbalance. Sometimes, this imbalance can be a direct nutrient deficiency, or it can be a more indirect or secondary deficiency.

For example:
Fatigue may be caused by a direct deficiency of iron, and possibly you are not consuming enough iron-rich foods.

Or

Fatigue may be caused by an excess of calcium, which stops the absorption of iron. This could occur if someone is consuming too much calcium from food and supplements.

This is just one example of how nutrients interact in the body. There and many more!

My advice would be to see a qualified practitioner who knows how nutrients behave and interact in the body before taking nutritional supplements. That way, you are not left guessing or wondering what is right for you.

Luckily, this is my jam!! For more info on how I can help, check out my website. Link in bio 🍊

A central aspect of human gathering and culture is food. is on again 2-12 May 2024 with some more amazing foodie events to delight!

Part of my role as a nutritionist is to encourage you to be creative with your food choices and to find foods and ways of food preparation that are not only going to benefit your health, but are also enjoyable!

When creating meal plans for clients, I take all your personal preferences into account: flavours, textures, temperature, spiciness, consistency, you name it! I guess you could say a little of my inner chef comes out 👩‍🍳

I share with you my small collection of celebrity chef autographs from the Taste Great Southern events over the years.

🍲 Colin Fassnidge
🍴 Adam Liaw
🥂 Marco Pierre White

What foodie events will you be attending?

Weight loss can be a real struggle for a lot of people. You may have tried every diet under the sun and lost a few kilos, only to have gained it all back again at some point.

So, seriously. How do you lose weight?

Following a diet that provides a calorie deficit is only part of the picture when it comes to effective and lasting weight loss.

And it shouldn't have to be because of complete willpower that will only last temporarily!

Without addressing our hunger cues, we may fall victim to over-eating. Without supporting our energy levels, we may become idle and fatigued. Without monitoring our food cravings, we may succumb to unhealthy food options. Without getting adequate sleep, we may upset our metabolic function. Without attending to our moods and emotional needs, we may disrupt our hormone balance and ability to burn fat effectively.

It can be quite challenging having all these areas in check, all of the time. So, no wonder it can be such a struggle to lose weight!

Proper nutrition can help balance each of these 5 key areas, particularly if you really struggle to lose weight.

To get you started, check out my blog on 7 ways to stop sugar cravings! Link below in comments 🍭👇🏻

Sheesh! Food prices have been a bit scary 🫣
How are we supposed to eat healthy when the quality food is more expensive than the processed rubbish?

Don't worry, because the good news is you can still get plenty of nutrition from cheaper options - dried legumes, on special veggies, and off-cut meat buys, for example.

Let's share our tips on how to make better food choices on tight budgets. I'll go first 👇🏻

Do you find you are eating all the right foods, but you are still experiencing certain symptoms?

Common symptoms include the inability to lose excess weight, fatigue, bloating & gas, and body aches & pains.

Here are a few reasons why you may be struggling with these issues. It's important to assess all areas of your health to get to the underlying problem.

(Disclaimer: this information is not intended as medical diagnosis or advice, and any concerns or changes to your diet, lifestyle, or supplements should be discussed in consultation with your healthcare or medical practitioner).

I like to think of the beneficial microbes in your gut as little pets. To keep them alive and well, you need to feed them.

Eating a wide variety of fresh wholefoods makes sure that all your little pets get fed.

If you're experiencing symptoms and are interested in learning about the benefits of a gut microbiome test, reach out, I'll send you some patient info.

Thanks for lunch, 👌

🥗🦠🐾🌶🍋‍🟩

Nutritional medicine is the clinical use of diet, lifestyle, and nutritional supplementation.

Nutritional medicine practitioners (or clinical nutritionists) use a holistic approach to health and practise under the philosophy of naturopathic medicine.

Nutritional medicine aims to balance the natural biochemical processes of the body, helping to restore health and increase vitality. This can be an effective supportive measure alongside your current medical treatment.

Using a detailed medical history, along with relevant testing, nutritional medicine is effective in treating gut issues, hormone imbalances, pain & inflammation, weight problems, fatigue & sleep issues, and mental health conditions.

For more on how I can help you, why not book in for a free 10-minute chat? Link in bio 🌷

When eating out, I like to base my meal choice on 3 main things.

🥣 Is it going to support healthy blood-sugar levels?

🥣 Is it going to agree with my gut/digestion and provide healthy gut nutrients?

🥣 Is it going to satisfy me?

If it's a "yes" to all three, then I know I'm making the right choice to support my metabolic health and gut function, keep weight in check, have energy, and feel comfortably satisfied. Winning!

If you'd like some support with making the right food choices to support your metabolic and gut health, you can book a free call with me, and we'll have a chat! 😊 Link in bio

Eggs, Peas & Avo on Toast - 5 minutes! 🍳🫛🥑🍞

In case you were in need of some weekend lunch inspiration 👇

🫛 Put 2 slices wholegrain sour dough in the toaster
🫛 Lay 1/2 sliced avocado on the toast
🫛 Crack 2 eggs into a small pan with a little olive oil
🫛 Defrost 1/4 cup frozen peas in the microwave or simply sprinkle in the pan to the sides of the eggs
🫛Cook eggs to your liking
🫛 Place eggs & peas on top of avo & drizzle with balsamic vinegar + cracked pepper

BOOM! 💪

There is more and more research on the connection between our gut microbiome and overall health.

The gut microbiome is like our very own little inner-ecosystem.🦠🪱

The foods we eat have a significant impact on the types of microbes living in our inner ecosystem, which may either promote health or cause disturbance. Getting the balance right is the key.

The best way to understand the full picture of your gut health is to test. I am offering 30% off gut microbiome testing for new clients! This offer is valid until 1st April 2024, so now is the time to book your consult!

Scroll to my bio 👆🏻 and click on the booking link, or email [email protected]

I think we could all do with finding a little more daily gratitude. It's easy to forget sometimes...

The daily grind. So rushed off our feet. Places to be. Things to get. Stuff to do. Lists to tick...

Daily gratitude helps us to see the abundance that already exists in our lives rather than what's missing.

Have you noticed how much calmer you feel when thinking about the things in your life that you are truly grateful for?

Do you notice how your eyes veer upward and you start to breathe, sometimes a sigh of relief?

So, just for today, when you are in that 'place to be'... find a little gratitude. When you are 'getting that thing to be got'... find a little gratitude. When you are 'doing that stuff to do'... find a little gratitude.

That way, you would have 'ticked off another thing on your list'...

✔️ finding a little gratitude 🙏

If you want the maximum benefit from the food you eat, choose nutrient-dense foods over empty-kilojoule foods.

Nutrient-dense foods provide the most nutrition while being lower in kilojoules than many nutrient-poor foods. This means they help to give you the energy and focus you need without the extra weight gain.

As tasty as they are, empty-kilojoule foods are generally high in things like sugar, salt, and unhealthy fats, making them high in kilojoules. These foods are usually stripped of their important nutrients, meaning you will end up eating more kilojoules than you need (increasing weight gain), but will be left feeling flat-out-of-energy because you won't have the nutrients to help utilise that energy.

These important energy-utilising nutrients include vitamins and minerals such as vitamin B6, folate, iron, magnesium, vitamin D, and more.

For more dietary support, book a personalised nutrition consult today by clicking on the link in my bio ⬆️

When devising nutritional treatment protocols, I like to come from a 'food first' approach.

Often, making simple dietary changes can make all the difference to your health. A few tweaks here, and there may be all you need. This, of course, depends on your health status and treatment outcomes.

I may be a bit biased, but good nutrition is soooo important! And the foundation is food.

Reducing stress can have a profound impact on your overall health. By identifying and managing your stressors, you help to clear the path for healing to occur.

Whether you are experiencing physical, mental, or emotional stress (or a combination), having support and learning about healthy ways to manage and cope can make all the difference.

As a nutritional therapist, I use holistic medicine to support you through these times - helping to revive your energy and restore your wellbeing.

Being out in nature, particularly in green spaces, helps to lower stress hormones and promote relaxation 🌳

📷 Alchemy Brand Studio

Let me ask you if you have ever been told by your doctor or other health professional that you need to make dietary changes? Perhaps it's something you know you need to do, although you see many difficult challenges?

I would like to shed some light on the word 'Diet'. I've noticed there seems to be a negative spin on this word with things being said, like, "Diets don't work." I guess in the context of restriction, this may very well be true.

Let's take a step back and view this word in what I call its true meaning - the types and amounts of foods you eat; when you eat; and associated food habits, and this can be different for everyone.

Dieting does not necessarily mean restriction or counting calories. It may also mean the addition or replacement of certain foods or making changes to one's eating patterns.

To reach specific health goals, it takes knowing what dietary approach will work BEST for you, both on a physiological level and from a behavioural and personal preference standpoint.

People go on 'diets' for many different reasons. Yes, if you want to lose weight, you may need to make some dietary changes. Those with Coeliac disease need to remove gluten. People with IBS may benefit from following low FODMAP diet. If you suffer with stiff joints and arthritis, it's best to follow an anti-inflammatory diet. The foods you regularly eat right now - is a diet.

I prefer to view this word in its entirety. I feel it takes away the notion for restriction, which seems to create a problem for making effective change.

Let's not be afraid of the word 'diet' and rather view it as how you best nourish yourself that aligns with your unique needs and goals.

When it comes to improving dietary choices, you don't have to give up all your favourite foods.

Just get creative!

As an example, here I have turned conventional Sunday pancakes into a meal that suits my metabolic type - one that functions better by eating fewer carbohydrates and more protein.

If you would like the recipe, simply comment 'FAVOURITES' below, and I'll send it to you 😊🥞🍓

Wow it's 2024, Happy New Year! 🎉

If you're intending to set that New Year resolution, here are my top 5 tips to help get you started.

🎉 Start with an attainable goal in mind
🎉 Boost your motivation with inspiring activities
🎉 Create an action plan
🎉 Embrace change one small step at a time
🎉 Celebrate your wins and successes along the way

To help you set a solid nutritional foundation for your health goals, I have a SALE on my online shop for all of January 2024! 25% off generalised Meal Plans and Jump-start Nutrition e-book.

Head to www.nourishmentwithnancy.com.au to check it out or click website link in bio

🎉 NEW YEAR'S RESOLUTIONS SALE 🎉

2024 is almost here! For the month of January, I am holding a SALE in my online shop to help you kick-start your New Year's resolution health goals.

Set yourself up to succeed with proper nutrition guidance. These simple solutions will give you that solid head-start you need in 2024!

✨️25% off generalised Meal Plans
✨️25% off Jump-start Nutrition e-book

SALE starts January 1st and ends January 31st, 2024.

To check out the shop, head to www.nourishmentwithnancy.com.au or click on the link above in bio. 🎉

Well, it's that time of year again, time for a break!

I will be away from clinic from Friday, 22 Dec and back again on Monday 8th January.

Now is the time to book in to secure your appointment for early January 2024!

Get in touch or email me at [email protected] to book your New Year's session 🎉

It concerns me that anyone can just go to the supermarket and buy any type of vitamin, mineral or herbal preparation sold straight off the shelf without any proper guidance.

Perhaps someone may have read that 'x' nutrient will help them get better, or lose weight, or give them more energy, or help them sleep, or whatever it may be.

While supplements are designed to improve health outcomes, they also have their dangers if you are not aware or properly trained in their use.

Some include:

⚠️ Overuse, leading to toxicity - can be the case with fat soluble vitamins such as vitamins A, D, E & K, or with minerals such as iron, zinc or selenium. Even vitamin C in excess can contribute to kidney stones!

⚠️ Taking the wrong nutrient - can cause nutritional imbalance. You may resonate with the symptoms listed by Dr Google and what nutrient AI suggests, but getting to the root of your issue is essential with proper testing and nutritional assessment.

⚠️ Drug-nutrient interactions - if you are taking prescription medications, it is important to assess any drug-nutrient interactions that may occur.

⚠️ Side effects - supplements may produce side effects, making your condition worse. Vitamin C, for example, may cause diarrhoea in large doses, varying in different people.

⚠️ Purchasing products online that may not be TGA approved - the TGA regulates the quality of supplements sold in Australia and products must include ingredients on the label. Some overseas products do not. 🤔 Know what you are taking!

⚠️ Wasting your money on unnecessary products - save your hard earned dollars for quality supplements that you actually need.

So, just a heads up on being safe with supplements and reach out if you require any assistance. Happy to help! 🍊