On The Pulse Nutrition

R E C I P E A L E R T 🚨📢
CHICKPEA & SPINACH FRITTATA
High in calcium✔️, iron✔️& protein ✔️
INGREDIENTS ~
260g Vegan Easy Egg Replacer (chickpea based)
149g plant based chicken
25g walnut oil
80g sundried tomatoes
500g frozen spinach
50g vegan cheese
100g lupin flakes
3 teaspoons vegan Worcestershire sauce
3 teaspoons sesame seeds
3g Nutritional Yeast Flakes
A sprinkle or two of iodised salt
1 teaspoons paprika
Side option:
Handfuls of kale & chopped tomato OR handful of steamed broccoli 🥦
METHOD:
Preheat over to 200 degrees Celsius ⏲️
1. Mix Easy Egg chickpea powder with water as per packet instructions plus walnut oil
2. Chop sunny dried tomatoes and add to the mix
3. Boil water and add to vegan chicken to rehydrate. Add to mix also
3. Defrost spinach, drain excess liquid and add to the mix
4. Spray a large rectangle baking dish with Canola or extra virgin olive oil
5. Pour in mix and use a spatula to scrape out the bowl you don't want to leave any suckers behind
6. Sprinkle with vegan cheese, lupin flakes, paprika , salt and pepper
7. Bake for 30-40 minutes until a soft crust has form and it is springy but firm. Use a knife to check its cooked all the way through. Divide by 6 and serve with a side. You've now got your lunches sorted this week 🎉🎉
Tag someone who needs to try this recipe! 🤗

How To Increase P R O T E I N..

Struggling to know how to increase your protein in your diet? Below are my tips using foods and products currently available to help you take the stress out of reaching your protein goals!
BREAKFAST
💪🏻 Adding a high quality, complete plant-based protein powder will give you that extra 'top up' of protein plus leucine for muscle growth
🥛Switching to a plant-based milk that has 10g of protein per serve, plus the benefit of Vitamin D and Calcium fortification
🥣Navigating through the sea of cereal can be a nightmare, look for options that have plant-based proteins added, plus a variety of key essential nutrients like iron, zinc and calcium
SNACKS
🧆 (still no bean or legume emoji?!) These no-drain ready to eat bean pouches are great to have on the go or kept in your bag or desk draw
🥜 Pimp your crispbread, rice cake or celery stick with high protein peanut butter
🧃These dairy free flavoured milk cartons are a good source of protein but also other key micronutrients such as calcium, vitamin D, B vitamins including B12 and folate
MAIN MEALS
🍲 Clients either love or hate tempeh. I say its all in the brand you buy and how you cook it! Swap tofu out for this great tempeh option
🌮There is an abundance of mock meats available, which can give us overwhelm and decision paralysis (am I right my fellow Librans?! 😅😉Aim for at least (or close to) 20g of protein PER SERVE
🥙 Look for brands who no only have a decent amount of protein added, but also contain zinc, iron and Vitamin B12.
(Disclaimer - Im not famous enough for sponsorship, these are just foods that I have tried and liked)
Have you tried any of these before? Tag a friend who needs to see this list! 👇🏼

E A T I N G V E G A N M U S T B E H A R D?!... do you hear this? Or think it?
Eating vegan can at times be challenging. Especially when you are starting out.. I know when I first went vegan 6 years ago I was pretty overwhelmed.. and I was studying to become a dietitian! I read some wise words about breaking it down to make it easier to transition..
1. Cut out 4 legged animals aka beef, sheep
2. Cut out 2 legged animals aka chicken, turkey
3. Cut out no legs! aka Fish
5. Cut out dairy and eggs at any stage you feel comfortable
This process made it easier a lot clearer on how to start. The next step is swapping out those foods with an alternative that will give you the same nutrients. Keep it simple. Most of us know animals provide protein so make sure your meat substitute has enough protein. A benchmark is at least 20g per serve. Yes kids PER SERVE. An average meal, especially if you are active, will need 30-40g from wide source of options including meat alternatives (usually soy based), grains, vegetables and nuts or seeds to reach this amount.
Whilst I'm a big believer of making every mouthful count you still need to have a bit of balance and enjoy having a play with food. Often vegans feel a burden of missing out on social events or not knowing or having any suitable vegan options. My advice is have a play around in the kitchen, become great at a few signature dishes and then share these with friends and family.
This is one we cook at home ALOT when we want to have something delicious, semi balanced, and better than what we can buy out 🤣😅.
MENU ITEMS
1. Baos YASSS!!! Like Eating little clouds and these bad boys are vegan friendly, Thank you

2. Marinated soy buns 🤤 also from
3. Soy tenders with 25g/100g (or 21.1g per serve) 👌🙌 available at Woolworths
4. Gyozas... enough said. Also at your local supermarket
5. Asian greens! Bok choy/choy sum, broccoli are a vegans best friend with decent amounts of protein, calcium, non haem iron 🥦
So jump in the kitchen, have a play with different foods and get creative. What's something you've cooked lately? 👇🏼

On The Pulse Nutrition updated their website address.

L A Z Y V E G A N L U N C H 🥗
I love to cook but sometimes even I can't be bothered 😝
Save these lazy vegan hacks for when you want a quick, easy go to lunch option.
🥗 Use a sandwich press to cook drained & rinsed calcium set tofu. Set aside to cool and then cut into strips
🥗 Roughly chop random veggies left to whilt in the crisper, bonus for adding extra greens
🥗 Use precooked brown, red wild rice medley OR roast up a big tray of potatoes, sweet potato and carrots to feed your future self for the week
🥗 Add some flavour using a favourite dip.
Mix all together in a bowl and microwave for 2-5 minutes to cook your veggies and heat up all ingredients.
Put on your lazy vegan tracky dacks and enjoy 😝🤪🤤

B E L I E V E I N Y O U R A B I L I T Y T O M A K E T H I N G S H A P P E N 🙌⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
For anyone that needs to hear this today. You are enough, you're doing the best you can, you can make changes, you can grow, you can do it if you set small steps and practice those small wins.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To be honest I struggle with this also! Constantly self doubting and feeling that all encompassing imposter syndrome. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The best piece of advice I've heard is stop comparing, you know more than you think you know, and consistency is key (or king! said a wise 28 yr old ).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Self efficacy or our belief in our ability can be a major hurdle to achieving the things we want in life. Whether that is a new job, being more active, eating more nutritious foods. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Seek support, become informed, take action.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
How do you eat an elephant?🐘 One. Bite. At. A. Time

H I T H E R E 👋👋⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Im Renee and here's a few fun facts about me.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I LOVE eating anything covered in chocolate (this donut was absolutely dreamy!)🍩⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I LOVE live music and dancing like everyone is watching 🤣💃⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I LOVE helping people break through nutrition barriers and have those light bulb moments 💡⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I LOVE my two fur babies - the beautiful yet ditsy Kira the cat and the crazy pest Kaos the staffy 🐾🐱🐶⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Say Hi and tell me about yo' self! 👇

G R A Z I N G B O A R D🍇🍓🧀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Weekends = grazing boards 😆🤤 haha.⠀⠀⠀⠀⠀⠀⠀⠀⠀
My friends and I have a pretty strong grazing board game. You know who you are 😉👊⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I do love creating tasty snacks and surprising my non-vegan friends. They are always curious and egar to try my creations and vegan offerings 💕⠀⠀⠀⠀⠀⠀⠀⠀⠀

D A R E T O C O M P A R E 🥛🥛⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As a vegan (and foodie) I love seeing new products come on the market to try - so much more than 6 years ago when I first went vegan!! As a dietitian however, it can be frustrating to see that not all of them actually have adequate nutrients included to be correctly used as an alternative 😕⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
NEW PRODUCT ALERT 🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
The good news is there is now an adequate alternative - not only to cows milk, but also soy for those with allergies or a general dislike 😂 The Sydney based group have created a Milkish Oat drink that ticks all the boxes nutritionally 🎉⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As a plant-based (active) person adequate and balanced nutrition is essential to living well and performing at your best. 🏃‍♀️🏃‍♂️🏋️‍♂️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Key nutrients to be aware of are protein, iron, iodine, zinc, calcium, vitamin D, vitamin B12 🤓⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Milkish oat delivers what it advertises and matches very similar to full cream cows milk. It contains a little less energy, slightly more carbohydrates (as you'd expect being made from oats which are a carbohydrate rich food). Lower in saturated fat, but can assume it would be on par with lite cows milk. Calcium is actually higher (hallelujah 🙌) in this example but again will be on par with other other higher calcium milks.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Noteworthy mentions also include fortification of vitamins and minerals; Vitamin B12, Vitamin D (Calcium's best friend, they work best when paired together), Vitamin A and B2, Iron, Phosphorus and Potassium👌💖⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can use Milkish Oat in any instance you would use any other milk alternative. Have you tried it yet?⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Keep an eye out 👀 in my stories where I will taste test and tell you more about the pros and cons about this new product!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Is there any vegan product you'd like me to compare or review?

C A F F E I N E ☕☕
So my latte art may not be on point but this is why I'm a sports dietitian and not a Barista! 😆🙃
We typically have our morning coffee to help us wake up, stay alert or focus. But did you know caffeine can play a role in your sports nutrition strategy?
Whilst more research is still needed (every researchers catch phrase) the most popular current theory is that caffeine has the capacity to bind adenosine receptors that regular many physiological, neurologicaland immunological processes. So what the heck does tha mean? 🤔 🤯
The short black (see what I did there?) of it is that caffeine appears to alter the perception of effort or fatigue. 🥵😃
Caffeine is quickly absorbed in most people and reaches peaked levels around 45-90 minutes after ingested. It is also worth noting the half life is 6-7 hours meaning after that time there is around half the concentration in your blood stream still. So a good reason not too drink too many coffees!
RECOMMENDED DOSE
1-3mg/kg Body Mass or 70-200mg caffeine before and during exercise or towards the end when fatigue is common 🤓
EXAMPLES
☕ Instant coffee 250ml = ~60mg
☕ Brewed coffee 250ml = 80mg
☕ Short black standard serve = 107mg
☕ Breaka 600ml =197mg
☕Coca Cola 375ml = 49mg
☕ V energy drink 259ml = 78mg
☕ Sports gel e.g. GU 32g = 40mg
Note: caffeine content in tea, coffee and ice coffee varies due to brand, individual preparation, mug size etc
ATHLETES THAT BENEFIT
🚴‍♀️ short duration high intensity events (1-5 min)
🚴‍♀️ prolonged high intensity events (20-60min)
🚴‍♀️ endurance events (90 min + continuous exercise
🚴‍♀️ ultra-endurance events (4 hours +)
🚴‍♀️ prolonged intermittent high intensity (team & racquet sports)
So ditch the pre-workout and talk to your sports dietitian about how you can incorporate caffeine (in a more natural, energy budget appropriate and safe manner) into your sports nutrition strategy.

I F Y O U W A N T S O M E T H I N G ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Y O U N E V E R H A D..⠀⠀⠀⠀⠀⠀⠀⠀⠀
Y O U H A V E T O D O S O M E T H I N G ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Y O U' V E N E V E R D O N E! ✨✨⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is something I have to continually remind myself of.. Often we want something, or want to achieve something and we get stuck on why we dont have it yet, or havent achieved it 😫⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
When I heard this quote It really resonated. I was wanting something straight away, not realising (its often the most logical answer and whats right in front of us!!) that of course it will mean that I have to do something I've never done before, that it will take time, practice and perseverance! 🤦🏼‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Having this epiphany really helped me understand why I was finding it not only frustrating but challenging, and appreciate that it was okay to be a struggle😌 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I think it is so important to remember to challenge ourselves but even more important to know that although it is going to make you feel uncomfortable, it is a vital part of the process!😅⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
And makes it so much more satisfying when we achieve it 🎉🎉🎉🙌🙌🙌

R E C O V E R Y OATS 🏃🏼‍♀️🏃🏼‍♀️
Mixing up my winter morning routine with peaches and flaked almonds this week 😋
Oats (hot or cold) make such a versatile foundation to create a delicious and balanced ⚖ recovery meal 🥣
Ticking ✔the 5 Rs of Recovery .
🍑 REFUEL > Rolled oats (low GI CARBS)
🍑 REPAIR > Plant-based protein powder contain AA leucine (PRO)
🍑 REHYDRATE > Water & peppermint tea (FLUIDS)
🍑REVITALISE > Peach & Fig (VITAMINS & MINERALS)
🍑REDUCE Inflammation > chia, flax, sunflower, hospitals, almonds (HEALTHY FATS)
Are you getting the balance post exercise?

L O C A L P R O D U C E 🥬🥬
Today's lunch is brought to you by the locals! Since COVID-19 I am keen to support local producers more than ever. It's not over yet, but we can help support and continue to support those around us 🤗
This delicious and colourful lunch ticks all the boxes to also make a nutritionally balanced meal 🍽
🥑 vEEF patty - PROTEIN ✔
🥑 Rye Sough dough - CARBS ✔
🥑 Mixed salad, mushroom, onion & tomato - MIRCOs ✔
🥑 Avocado & EVOO - HEALTHY FATS ✔
🥑 Mango Chutney & Balsamic - FLAVOUR ✔
Healthy doesn't have to boring or hard! 🙃
What's on your plate today?

T H A T ' S B A N A N A S 🍌🍌
Freshly picked from the backyard! YES the BACKYARD! We've finally been able to grow some produce without it dying 😅😅
Bananas are best known for being abunant in potassium. They also contain magnesium, Vitamin B6, folate and Vitamin C. They have a good amount of fibre as well as a decent amount of carbohydrates in them 😋
Not only do they make your body sing🎵 they also make the perfect pre-training snack 🏃🏼‍♀️🏋️‍♂️🚴‍♀️🏊‍♂️
Have you harvested anything from a veggie garden?? Comment below ⬇️

D O N 'T L E T "PERFECT" S T O P Y O U💥💥⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Perfectionism: it allows us to have high standards and gives us drive, although it can also be a massive enforcer of analysis paralysis. It can also be a black hole🕳 of time you will never get back.... hmm I'll just to do this last little bit, fix this, straighten that... 🤦‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Repeat after me...⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
‼GOOD ENOUGH, ⠀⠀⠀⠀⠀⠀⠀⠀⠀
IS GOOD ENOUGH‼ (& will get it done)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That's not to say DON'T do a good job. Just be wise with where and how you spend your time and energy.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you a type A personality? ✋🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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quote credit

♤ D A R E TO C O M P A R E ♤
Im a firm believer of calling a spade a spade.
One of my many roles as an Accredited Sports Dietitian is to use my food and nutrition knowledge and apply that in an unbiased manner to help you make informed decisions about your food choices. 🤓
With all the health claims, buzz words and food substitutes it can make it pretty confusing for consumers 🥴🤯
I tried Vegan Easy Eggs (VEE) last weekend and they ticked a lot of boxes. However I wanted to highlight key differences between this product and an actual chicken egg 🥚
This product is essentially made from chickpea flour 🌰 which is a legume (my favourite legume if you didn't already guess 🙃) and although they have a higher protein content than your typical vegetables it also contains a higher amount of carbohydrates and fibre - which is what you'd expect!
The marketing spin is that both are equal in protein. Yes 1 extra large chicken egg and 50g dry VEE powder both contain 7.5g of protein but thats where the nutritional similarities end.
The packet claims 50g is equal to 3 eggs... perhaps in volume (as you have to add 240ml of water) but not in nutritional value. Particularly in this case where you are looking for an egg substitute aka a rich protein source substitute. Three extra-large eggs equal ~23g protein and

T H R O W B A C K F R I D A Y 🥑🍅
Last weekend I went to this amazing cafe that makes beautifully balanced, colourful, delicious protein rich meals.....
Oh wait?!? That was MY HOUSE 🤣
It does help when you have a dietitian AND a chef under the one roof! 🏡
This meal ticked all the boxes nutritionally and taste wise. Even my NON-VEGAN partner said he was pleasantly surprised & said it tasted good ✔
🍳 PROTEIN: Butter Beans + Vegan Easy Eggs (spoiler alert it's mostly chickpea flour!) + soluble fibre!
🍳 CARBS: Seeded Sough dough loaf (iodine fortifided) Low GI
🍳 VITAMINS & MINERALS: Kale, mushrooms, tomato, asparagus, onion (rich in calcium, non haem iron, vitamin c, protein)
🍳 HEALTHY FATS: Avocado (NOT HALF! - I actually shared this 1/4 with my partner) + a scrape of Nuttalex on my toast.
Keep an eye out for my V.E.G.A.N Review on this versatile egg substitute.
Has anyone tried it? Yes/No/Interested? Comment below 👇

V. E. G. A. N R E V I E W 🔍🔍
New to the shelves is Nakula's latest plant based yoghurt option.
Claiming it it got me intrigued as I have previously tasted their coconut based yoghurt and was curious to taste the difference and see what modifications had been made 👀
V - n/a in this review
E - expense: the 500g tub will cost you $6, so it is a little pricey. Do what I do and wait for it to be on special 😉
G - gains & grains: protein wise it is nearly 3g/100g which is almost on par with a soy based yoghurt. Its not as high as our cow based yoghurts ~9g/100g for Chobani) but its much higher than plain coconut yoghurt (0.7g/100g) so this is a great improvement. Carbohydrates are only a few grams more than both dairy and coconut options and this amount is fine to enjoy.
A - aesthetics (as we also 'eat with our eyes this is always important): looks good, has a nicer thicker texture to it than other plant based options.
N - nutrients: although the macronutrient profile is an improvement the main focus for this review is the lack of calcium or any other micronutrient fortification vital for those following a plant based diet or avoiding dairy due to intolerance or allergy.
I've created an IG story on this product if you'd like more information.
Have you tried this yoghurt? Let me know your thoughts. @ Brisbane, Queensland, Australia

W I N T E R is C O M I N G 🥶
This morning it was 15 degrees and with the wind chill it certainly feels like the first day of winter 💨
What better way to start the day then with a nice hot bowl of oats! 🥣👐
I love rolled oats as not only are they packed full of nutrition, they are super filling/comforting, have a 📉 low Glycaemic Index (GI) so keep you fuller for longer, high in soluble fiber so good for bowel health, super cheap (why pay more just for packaging?!) and so versatile! 😋
To ensure it ticks all the vegan boxes I add various omega 3 rich nuts and seeds, calcium rich figs and a few spoonfuls of good quality plant based protein power. Oh and I like a bit on crunch ontop 😆 because mouth feel is important!
Whats your favourite winter breakfast combo?

C O P I N G with C O V I D-1 9😷😷⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This week for me marks 6 weeks of of isolation and 'working' from home 🏡. During this time I have had plenty of time to self-reflect and to observe those around me (aka those on social media).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There has been a swarm of information being released and it seems now more than ever everyone has an opinion, a recommendation, or a product to sell 🧐💲⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
For those people who are dealing with financial stress and/or uncertainty, reduced access to support from friends and family, illness of a loved one or the inability to travel anywhere other than the supermarket the last few weeks have been a very challenging time - myself included.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I've had to take some time to stop, reflect, to be, to breath, to distract, to hope. Yes for some now is a great time for them to build their business, to buy that house, to reinvest, to up-skill but for some, maybe most? Now is the best time to practice self care and compassion and not worry about everyone else. Now is the time to put yourself first ✔🤗⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Above is a short and simple list of the things that I have found that have worked for me the past few weeks. Its not ground breaking, but its manageable, achievable and realistic and a way to build up your self efficacy to get through the next day, week, or month.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I guess this post serves as a vulnerable self-confession, an outlet, and an opportunity to start engaging again. But it might also be the post that someone needs to see, to know they arent alone and that they arent the only ones caught in the rut of coping with COVID-19.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You are enough, you're doing enough and we're going to get through this eventually. So keep doing what YOU need to do to get through to the other side..

🤩 FAN GIRL ALERT 🤩
Throw back to Friday at the Dieitian Symposium where I had the absolute pleasure of meeting the FABULOUS Tara Leong 💗 from
She certainly put on a quite a show and helped remind us to bring the snazz and flare back to nutrition and show everyone our unique skill set to get our nutrition message across.💃🕺🎉🎉
Unfortunately not enough Australia's eat enough fruit and vegetables per day, so it's time to think out of the box and excite people to eat more F&V!!! 🍇🍉🍌🥦🥬🥕
What better way then through song and dance and having a good old laugh!😆
Tara did just that, facilitating us to sing and dance with celery!
So much fun was had and despite us not being able to sing to save ourselves we all thoroughly enjoyed ourselves! 😝😝
Big thanks to Tara who reminded us to be bold, be fun and support one another as we share the same passions to eliminate misinformation and help others become healthier and happier!
P.s. HOW GOOD IS HER SHIRT?!? 😂😂🙌🙌


@ Brisbane, Queensland, Australia

BE HAPPY WITH WHAT YOU HAVE 😁🙏⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
WHILE WORKING FOR WHAT YOU WANT 😎😅🛫🏝🏠💲⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Such an important mantra to repeat to yourself no matter what the situation. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I think we often forget about the now and what we have and what we have already achieved as we get so fixated on the future, or the 'end point' or what will be if we just keep working harder.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I actually believe its a combination of being grateful for everything above 👆👆 BUT also balancing that with a drive and a desire to strive for more. Progress is a journey (old but true!) one god damn step in front of the other, sure there might be a few side steps or shimmy shimmy's, but as long as you stay true to yourself and know what you want you'll get there!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This notion stands for your health, nutrition, movement, career, financial or personal growth goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Keep working hard no matter what the goal, but take the time to sit, reflect and tell yourself (and the people around you!) that your progress is just as important as your ambition!

🎉 TONIGHT'S THE NIGHT 🎉
So excited to have this opportunity to collaborate with the legends .newfarm
Myself and Katie from will be there to welcome you to the weekend! 🥙🍲🍷🍹
Talking about the fundamentals of Plantbased nutrition for those interested in transitioning or wanting to dabble in a little more healthy plant based options. 🌿Or if you're just looking for a decent feed 🍽 with good company and atmosphere Dicki's is the place to be 😎🙌
With only 2 spots remaining you better call Dicki's NOW to secure your spot.
Cant wait to see you there ☺️

🥗LUNCH FOOD PREP DONE🥗
Easy Soy garlic chilli 🌶🥦🥕🍚 stir fry is on the menu this week. When I'm time poor I fall back on old easy favourites to get me through!
Healthy eating doesnt need to be hard or complicated but it does require planning!🤓📝
I like to cook and listen to podcast 📱🎧 so I'm killing 2 bird with 1 stone (no actual birds were harmed in the making of this meal) 🐦
Check out my stories on IG to see what went into this delicious and balanced meal!🎥😋

🎉*** SPECIAL ANNOUNCEMENT!! ***🎉

I am beyond excited to have this opportunity to talk all things plant-based for those who are transitioning, plant-curious, or are already plant based but unsure if they are getting in those key nutrients! 🍽 🥗🌿

The best part?!? You get a 3 course delicious and nutritious meal from the legends at Dicki's. What a way to bring on the weekend!!!!

Hurry up and book your ticket as spots are limited.

Activate Health and Fitness

~《《☆ ONE DAY OR DAY ONE, YOU DECIDE ☆》》~⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Enough said. You can sit there questioning if now is the right time for that 'perfect' moment. You can waste hours, days, months, years waiting.... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know I myself am guilty of this. So I'm aiming to be more spontaneous with purpose. Less overthinking and more doing, listening to my gut, believing in myself, blocking out people's opinions that dont matter and always doing things that challenge me.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
BRING ON 2020! 🎉😄 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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☕ COFFEE O'CLOCK ☕
Needed a quick fix of caffeine and I'm always on the lookout/excuse to try local Plant-based establishments 🌱
Found on my trek to work today. Always nice to see the owner on the front line & happy to have a little chitty chat.
✅ Friendly service
✅ Actually knows how to froth soy milk
✅ Great back drop for selfies 😂
Will be back to try more from the menu - which is all made on site! @ Hay Gurl Plant-Based Eats

On The Pulse Nutrition updated their business hours.

💕 🌺 OH WOW!! 🌺 💕
Was the exact reaction I had when I saw this unexpected beauty this morning after my morning run🏃‍♀️
Not only because of its unique features but also because it hasnt flowered since I first recieved it 2 years ago! 😄
A nice little surprise this morning and a nice reminder to stop and take in your surroundings. I hope it makes you smile too !
Happy Humpday 😁😃🤗

🍌🍌🍞🍞 How to make Healthy BANANA BREAD🍌🍌🍞🍞
Making use of some very sad looking bananas and decided to bake, yes BAKE some banana bread 😋
To clarify why I'm so excited is the fact that I haven't had a functional stove/oven in my kitchen for 2 years...but that's another story!
So I made the most of my trip to Townsville and baked this bad boy in the oven of where we were staying.
Some tips on how to make banana bread healthy:
1️⃣ Reduce the sugar content and add more mashed banana 🍌 (YES please!)
2️⃣ Lower the saturated fat content by swapping to unsaturated fat such as Nuttalex.
3️⃣ Reduce the kilojoule/calorie content and swap half the fat for applesauce (this keeps it moist as well as flavoursome!)
4️⃣ Increase the fiber by using wholemeal flour, (if you have room for the extra energy also try adding some nuts or dried fruit)
I enjoy mine heated up slightly with a cup of chai tea 🍵☺️