Kate Freeman - Nutritionist

PCOS is a syndrome, not a disease. So how should you manage things now that you know this? Read here 👇🏻

How to Optimise Your Diet for PCOS What is PCOS, and who is affected? Polycystic O***y Syndrome, or PCOS, is a hormonal condition that affects females of child-bearing age. It is the most common hormonal condition in pre-menopausal women. As it is a syndrome rather than a disease, PCOS is characterised by

Come dine with me at the Canberra Southern Cross Yacht Club.

I'm thrilled to collaborate with executive chef Bradley Howden from the Canberra Yacht Club to present you with a unique, fresh, whole-foods-based, fine-dining dinner experience!

It's four courses of pure deliciousness with a menu to die for! I've worked with Brad (let's be honest, he did most of the work) to put together a menu with fresh, nourishing ingredients, divine natural flavours, and that fancy fine dining flare!

I cannot wait for you to join me! Grab your ticket here: https://www.cscc.com.au/event/whole-foods-dinner-with-nutritionist-kate-freeman-2/

Just putting a picture of a schwarma in your feed to remind you that tomorrow night is my online event on weight management 🙌🏻

Join me and Ayla Health's lead dietitian, Stefanie Lekkas, for a one-hour session on the ins and outs of weight management! It's not to be missed!

Tuesday 27th August 2024, 7.30pm (AEDT)

Online Event! Register Now!

https://www.eventbrite.com.au/e/964684646747?aff=oddtdtcreator

PS: The Session will be recorded and can be viewed later if you can't make it! Still register to receive the link to the recording!

I recently chatted to The Riotact about pre-made baby food, here's what I had to say 👇🏻

Canberra nutritionist sounds warning over supermarket baby food | Riotact A new study has found more than 300 baby products on our supermarket shelves fall short of global health standards. Photo: File.

This weekend was spent with Mr Freeman and the canine children at the coast for a flyball competition 🎾🐾

We came third place 🥉 and my dog Harvey (black dog) got his Flyball Dog Champion title which was pretty cool. I now have sore feet, sunburnt cheeks, need to eat some vegetables and brush my hair but gosh, I love this sport and so proud of the dogs!

"Nutrition has become such a confusing area of health. There is so much misinformation that people don’t know what to believe anymore. On top of that, nutrition messaging is full of shame, through demonising certain foods and certain bodies. I’m here to change that. It’s time nutrition was made easy and accessible for everyone, no matter their background, lifestyle or body.”

My thoughts as I hit 20 years in nutrition at then end of this year!

Do you get my newsletter? Over the next few weeks, every mailout will contain a sneak peek at my brand-new app, Ayla Health. Also, being on this list means you'll be the first to know when it hits the app store, and I may or may not have a special little deal for the first-ever users! Woo!

If that sounds good, then you need to be on the waitlist! Join it here: https://aylahealth.com.au/habit-building/

I'm excited to present: Weight Management Myths

Keto, fasting, calorie counting and special diets! What does it all mean, and how can you maximise your long-term health with food?

Join me and Ayla Health's lead dietitian, Stefanie Lekkas, for a one-hour session on the ins and outs of weight management! It's not to be missed!

Tuesday 27th August 2024, 7.30pm (AEDT)

Online Event! Register Now!

https://www.eventbrite.com.au/e/964684646747?aff=oddtdtcreator

PS: The Session will be recorded and can be viewed later if you can't make it! Still register to receive the link to the recording!

A launch date has been set!

We are doing the finishing touches! It's all systems go very soon!

Head to the Ayla Health website and get on the mailing list! www.aylahealth.com.au

Here are 10 meals that show the true meaning of nutrition:

1. Use whole foods as flavour! This is ginger honey soy chicken rice paper rolls and I'm adding maximum flavour for enjoyment with whole foods like ginger, garlic, mint, coriander, onion.

2. Enjoy your favourites with a side of vegetables. This is butter chicken, adjusted to be lower in fat and sugar and served with broccolini and beans to boost nutrition.

3. Carbs are not evil. This is a dish made by one of my nutrition interns, its name escapes me but it was SO yummy and rich in vegetables! Ultimate comfort food!

4. Serve it with a side salad. I made this salad to eat with takeaway pizza. It added nutrients and helped fill me up! And pizza is yum!

5. Be fancy! I mean, you don't have to be fancy, but when I make a fancy salad I super enjoy it! This is avocado, blue cheese, flaked almonds and apples with a balsamic glaze and it was SO good!

6. Eat breakfast when you feel hungry! I'm not hungry when I first wake up, but that doesn't mean I then fast till lunch. I eat when I feel hunger, anytime between 8-10am. No rules. I listen to my body!

7. Be creative when you cook. Sometimes I randomly try new things and I never regret it. This particular time I threw broccolini in with the salmon and it worked great! It was also one less pan to wash!

8. Ditch black and white thinking! This was a leftover sausage with a pre-packaged salad. Purist, black and white thinking would say that the sausage is bad and I know many people who avoid the pre-packaged salad. Had I let perfectIon take hold, I would not have eaten. This meal nourished me, used up leftovers and was super easy.

9. Have I mentioned that the habit of adding a side salad to whatever else you're eating is a handy habit to build? It is.

10. Colourful food is appealing food and also contains a wide range of nutrients so go nuts with creating colourful meals!

Online Event!

We're excited to present: Understanding Food Processing - how do you build a long term healthy eating pattern and navigate the world of processed foods? Learn the key science-backed nutritional strategies and how to fit them into your day!

Wednesday 31st July 2024, 8.00pm (AEDT)

Online Event! Register Now!

https://www.eventbrite.com.au/e/understanding-food-processing-tickets-952419591637?aff=oddtdtcreator

PS: The Session will be recorded and can be viewed later if you can't make it! Still register to receive the link to the recording!

When you know better, you do better! I'm excited to share that we have a wonderful psychologist joining our team at The Healthy Eating Clinic + Hub. We know that eating and all that comes with it can be challenging for a range of psychological reasons and I'm so excited that we can support our clients with this side of their health!

Incremental change is when you make small sustainable changes one at a time.

Small changes are always easier to sustain than big changes.

Small changes give you the ability to have the mental energy for the rest of your day.

Small changes give you space to troubleshoot what doesn't work and find what does.

Small changes help you be flexible and they should be something you can do, on most days.

I'd recommend that you stop waking up Monday with a new diet or lifestyle overhaul and embrace the accumulated benefit of marginal gain!

I've been working on a little guide for you! It's a Smart Snacking Cheat Sheet full of fun snack ideas to help you stay nourished and satisfied! Download it now for free! 👇🏻

https://mailchi.mp/aylahealth/sbigq0mif6

I loved this chat (which went for such a long time it's two episodes 😅). I've never really thought of myself as a 'good' business person, just someone passionate about what I do and running a business helps me do it. However, listening back on this chat has really shown me that I am a business person, a good one, in fact, with a thriving business despite many odds. If you'd like to hear about my journey, where I'm at now and what's coming up for me, take a listen 🙌🏻

Update: all spots filled, thank you!

~ Who wants FREE nutrition consultations? ~

Details 👇🏻

I have an early career dietitian starting with my team at The Healthy Eating Clinic + Hub and part of their training is practising on some clients.

They will be supervised by me and is a great opportunity for you to get some individualised nutrition advice. You'll get three free appointments as part of this process.

Appointment can be in-person or via video. The training starts on Monday 24th June between 9am - 1pm, so you must be able to make an appointment on this date.

Please private message me if you're keen!

My top travel tips for nourishment and enjoyment:

1. There are no rules. Just enjoy yourself. What you do every day is more important than what you do every once in a while.

2. Savour. Really experience your food. Every mouthful. The flavour. The texture. Ask about where it came from . Learn the story behind the produce.

3. Listen. Just because you paid for it, you don't have to keep eating it if a. you're full, b. you don't like it, c. you're no longer enjoying it, d. someone is pressuring you to. You are the master of your body so listen to and honour it.

4. Water. Being out of your regular routine may mean you forget to drink. Bring a drink bottle. Ask for water at the restaurant or cafe.

5. Moderation of drinks. A good guideline, if you are a drinker, is aim for no more than 2 standard drinks in one sitting. Sip slowly. Consume with food. Then give your body 3-4 alcohol free days per week 👍🏻 When it comes to alcohol, less is always best! I would call myself a light drinker, usually only having a small glass of wine over the weekend. My alcohol consumption this weekend is more than I'd usually have, and I make a point of keeping my serves small, and drinking plenty of water. A quick check in on my body is telling me that it's time for a break from the grog!

6. Focus on an 'add in' mentality. Add a salad. Add some fruit. Add some nuts. Add some whole grains, doing so means your diet quality doesn't have to decrease while you're travelling.

Well, this latest photo dump wraps up our Tassie mini-break! What a fabulous break and how good did Mr Freeman do as my Insta-hubby! Gosh I love him!

A big thank you to for hosting our stay! Make sure you book a stay with them next time you're in Tassie, you won't regret it!

Day 1 in Tassie did not disappoint!

After an early start we were rewarded by a glorious sunrise and my fave breakfast, Eggs Benedict and a coffee.

If I dined out regularly I wouldn't make a habit of this choice, it's definitely a sometimes food. However, I do enjoy it and savour each mouthful until I'm full and often don't finish it. Learning to listen to my body has been such a refreshing way to eat. Back when I dieted all the time, this would be a 'bad' food and I'd force it all down because I'd not allow myself to eat it again in the future, because I needed to be 'good'. This mindset is easy to get into but really robs you of the joy of eating long term and long term health.

We then drove down to Hobart for a wonderful little stop at the Salamanca markets. Check out my stories for more!

Before long it was time to check into our accommodation at

I'm so blown away by it. Thank you to Emma and Leon for inviting us! We are in love with your little property! Mr Freeman, please buy me a farm!

Our afternoon was spent around a glass of local red wine and a platter of delicious local goods. Such a welcome change of pace.

So much to be gained from simply going slow for a bit.

We're heading to the Huon Valley in Tasmania this weekend for a much anticipated mini-break 🙏🏻

I'm going to show you lots of delicious and nutritious local eats and train Mr Freeman on his new Insta-hubby job. Your feedback is welcome, I'll pass it onto him 😜

I can't wait to show you where we're staying, let's just say it's a little slice of farm-stay heaven and I can't wait! 👩🏻‍🌾

Make sure you follow along in my stories 🤳🏻

PS: when you live your life without food rules, know how to listen to your body and feel confident in finding the balance that's right for you, food is a source of pleasure that you can consume without guilt 🥦🍫 🥗🌯

Online Event! Register Now!

Nutrition for Menopause - how should you be eating to maximise your health at this stage in life? Learn the key science-backed nutritional strategies and how to fit them into your day!

Thursday 23rd May2024, 7.30pm (AEDT)

Register Here:
https://www.eventbrite.com/e/nutrition-for-menopause-with-kate-freeman-tickets-893622327437?aff=efbevent

PS: The session will be recorded and can be viewed later if you can't make it! Still register to receive the link to the recording!

Don't miss out! Register Now!

Nutrition for Menopause - this 1 hour online live event will cover how your hormones are changing and it's effect on your health, the role that diet plays in maximising long term health, a health-first vs a weight-first approach and LOTS of practical, realistic and sustainable tips and suggestions so that you can put what you learn into practice.

Thursday 23rd May2024, 7.30pm (AEDT)

Register here:
https://www.eventbrite.com/e/nutrition-for-menopause-with-kate-freeman-tickets-893622327437?aff=efbevent

PS: The session will be recorded and can be viewed later if you can't make it! Still register to receive the link to the recording!

Are you keen for a little cheat sheet that can go on your fridge and inspire you with easy, tasty meals? You are? Amazing, cause I've made you one!
Download here: https://mailchi.mp/aylahealth/weekly-dinner-cheat-sheet

Nutrition for Menopause - how should you be eating to maximise your health at this stage in life? Learn the key science-backed nutritional strategies and how to fit them into your day!

Thursday 23rd May2024, 7.30pm (AEDT)

Online Event! Register Now:
https://www.eventbrite.com/e/nutrition-for-menopause-with-kate-freeman-tickets-893622327437?aff=efbevent

PS: The session will be recorded and can be viewed later if you can't make it! Still register to receive the link to the recording!

This is one of my most favourite ways to eat 👇🏻

Read it again...

Guess what?! I've had a few clients finish up with me recently which means I have capacity to take on 2 new clients! Woo!

Book a free chat to find out more about how I can help: https://aylahealth.com.au/chat-with-kate/

We are currently working on the final feature of the Ayla Health app so there is not long to go now! Eeeek! Look how pretty it is sitting on my home screen!

These are fish tacos and they are so yum! Grab the recipe from my online program - join now with a free 7 day trial and access all my recipes + complete my online learning modules and build habits that last a lifetime!

https://aylahealth.com.au/

I'm very excited to introduce my BRAND NEW website, a home for my musings, services and my three businesses:

Ayla Health
The Healthy Eating Clinic
The Healthy Eating Hub

I'm celebrating 20 years of nutrition this year, as it was 20 years ago this November that I completed my first degree in nutrition and started my career! It's been an epic ride with so much more to come!

Check it out: https://katefreeman.com.au/