Embody Nutrition Consulting

Cozy mornings call for cozy breakfasts! 🥞 Our vanilla protein pancakes are the ultimate winter warmer. Packed with protein to keep you full and satisfied, they're the perfect way to start your day. Grab the full recipe at https://embodynutrition.com.au/vanilla-protein-pancakes/

Body image isn't just about how you look—it's a complex blend of perceptions, emotions, and behaviours. Understanding the types of body image can empower you to foster a healthier relationship with yourself. From how you perceive your body to the feelings it evokes, each aspect plays a crucial role in your self-image journey.

Ready to embrace a positive body image? Book a 1:1 consult at https://embodynutrition.com.au/ourservices/consultations/11-consultations/

My 3 Favourite Misconceptions in the Health Industry!

While many misconceptions can be harmful, there's a few that I can't be too mad about when they have positive effects on overall health and well-being. Here's a few favourites:

1. "You need to sweat for the workout to count": While sweat is a byproduct of exercise, it doesn't directly correlate to how effective your training might be... but if it encourages people to stay active, improve cardiovascular health and overall fitness, that's okay with me!

2. "Carrots improve eyesight": While carrots don't magically enhance vision, they are rich in vitamin A, essential for eye health. Feel like eating more fruits and veggies? Go for it!

3. "Breakfast is the most important meal of the day": While it's not strictly true for everyone, it does emphasises the importance of starting the day with a nourishing meal, and can often help improve people's energy levels and concentration.

What's your favourite health beliefs?

Calling all athletes! Did you know low energy availability can affect men and women alike? Whether you're an elite competitor or a weekend athlete, understanding REDs is crucial. Start by recognising the symptoms and seeking professional guidance if you resonate with any.

🔍 Find out more at https://embodynutrition.com.au/relativeenergydeficiencyinsport/

The answer is probably!

Social media can distort our view of body image, especially with such an overwhelm and overexposure to content. Let this be your friendly reminder to unfollow accounts that trigger negative feelings and impact your relationship with food and your body in a way that isn't supportive. Follow those that celebrate all body shapes and sizes and that you find uplifting.

Variety is the spice of life (and my job)!

One day I'm planning for elite athletes at the Dragons, the next I'm helping someone navigate the complexities of RED-S. From fuelling performance to fostering a healthy relationship with food, every client is unique.

That's what I love most about this job - the chance to tailor solutions that empower people to reach their health and wellness goals.

What are your biggest challenges when it comes to food and fitness? I'd love to hear more.

Boost your athletic performance with carb cycling!

Carb cycling, the practice of adjusting your carb intake to match your training demands, can help optimise performance and support muscle recovery. Thinking about implementing this?

1. Know your training schedule: Identify your high-intensity workout days, moderate-intensity days, and rest days. Tailor your carbohydrate intake accordingly.

2. Experiment and Monitor: Keep a nutrition journal to track your energy levels, performance, and recovery on different carb cycling days. Adjust your plan as needed.

3. Choose the right carbohydrate sources at the right time: Emphasise whole, nutrient-dense carbohydrate sources like whole grains, fruits, and vegetables most of the time.

Need guidance? Contact us to customise your nutrition plan!

Struggling with body image? You're not alone. Positive body image starts from within. Shift your focus to what your body can do—its strength, abilities, and unique talents.

Write down affirmations that celebrate your body's capabilities and watch your mindset transform.

🏃‍♀️ Struggling to perform at your peak? You might be experiencing RED-S. It's more than just fatigue—it affects your whole body. From bone health to hormonal balance, RED-S demands attention. 🚨

Think this might be you? Find out more at https://embodynutrition.com.au/relativeenergydeficiencyinsport/

Diagnosed with Coeliac Disease? You're not alone!

Living gluten-free can feel overwhelming, but there's a whole community out there! We've put together a complete guide with helpful tips to help you navigate a delicious & healthy gluten-free lifestyle while still priorisiting performance.

Check out the guide at: https://embodynutrition.com.au/coeliac-disease-considerations-for-athletes/

Tired of feeling sluggish during training or performance?

Simple carbs like fruits, honey, or toast can be your best friend! These carbs are digested faster, providing readily available energy for your training session.

But what about long workouts, endurance training, and recovery? Fueling your body for optimal performance requires a personalised plan as everyone's nutrition requirements and training are unique.

Not sure where to start? We can help!
~ Craft a nutrition strategy based on your training goals and needs.
~ Find the right balance of simple and complex carbs for sustained energy.
~ Discover delicious and convenient pre-, mid-, and post-workout snacks.

Ready to unlock your full athletic potential? Get in touch for a personalised performance nutrition plan!

Let's talk snacks! It's been getting a lot colder lately and the change in season naturally affects everyone's appetite differently. Our bodies burn more calories to maintain warmth in colder weather. This can lead to increased hunger and cravings for high-calorie snacks for some people. While other people find their appetite naturally suppressed in the cold.

If you're feeling like snacking more throughout Winter, we always recommend trying to enjoy balanced snacks (protein, carbs, fats). One of our go-to snacks is toast! It's an easy way to add variety with different toppers and quick to throw together.

Bread (carbs) + cottage cheese (protein/ fats) + tomato (vitamins) = a yes from us!

Hands up who struggles in the kitchen? ‍

Whether it's finding new recipes that don't get boring, meal prepping for the week, or simply staying inspired, we know the kitchen can sometimes feel a bit overwhelming.

Drop your biggest kitchen struggle in the comments below! We're here to help!

Weeknight Dinner Win: Easy Chicken & Rice Bowls

Craving a delicious and nutritious meal without the fuss? We've got you covered with these Easy Chicken & Rice Bowls.

Made with chicken thighs, rice, and a soy marinade, this recipe is perfect for busy weeknights and packed with fresh veggies.

Ready in under 35 minutes, and:
🙌 Easy to prep (15 mins!)
🍅 Customisable with your favourite toppings
🍲 Perfect for meal prep

Get the full recipe at https://embodynutrition.com.au/easy-chicken-and-rice-bowl/

For those playing along at home... the answers to some of the most common things we hear about sports nutrition.

1. Myth: Protein shakes are all you need for recovery.
Fact: While protein is essential for muscle repair and growth after exercise, it's not the only player. A well-rounded recovery meal should also include carbohydrates to replenish glycogen stores and some fluid to rehydrate. Aim to get all three in for optimal recovery.

2. Myth: You need to "carb load" the night before a big event.
Fact: The traditional carb-loading practice of consuming massive amounts of pasta the night before a race is often unnecessary. Research suggests that focusing on carb rich meals and snacks the day before an event and consuming easily digestible carbohydrates 1-4 hours before an event will be beneficial for performance for most athletes. Maintaining a balanced diet with adequate carbs throughout your training week is also effective for optimal glycogen stores.

3. Myth: Sports drinks are always the best way to stay hydrated during exercise.
Fact: While sports drinks can be beneficial for athletes engaged in long-duration, high-intensity exercise (think marathons or cycling races lasting for hours), they're not always necessary. For many athletes, plain water is perfectly adequate for staying hydrated during moderate exercise sessions.

Did you get them all right?

Have you been paying attention? When it comes to sports nutrition there is so much information online that it can be a little overwhelming (and inaccurate). Here's some of the common things we hear (or maybe mishear in the industry).

We'll tell you the answers... but first, drop yours in the comments.

Is your health journey feeling a bit...stuck?

It happens to the best of us! Life gets busy, and sometimes our best intentions need a little nudge in the right direction. But that's why a mid-year check-in with a dietitian can be the perfect reset button!

Here's why chatting with a dietitian might be for you:

~ Clarity & Focus: Feeling overwhelmed by conflicting health information? I can help you sort through the noise and create a personalised plan aligned with YOUR goals.
~ Accountability Partner: Need that extra push to stay on track? I become your cheerleader and accountability partner, celebrating your wins and offering support along the way.
~ Sustainable Habits: Forget fad diets! Dietitians help you build healthy habits that fit your lifestyle for long-term success.

Ready to ditch the frustration and reignite your health journey?

Book a 1:1 consultation with me today! We'll chat about your mid-year goals, how you're feeling, and create a personalised plan to help you reach your full potential.

Small changes lead to big results! This mid-year refuel is about progress, not perfection. Here are some more tips to nudge yourself back towards a healthy routine you can actually stick with.

Remember, this is all about progress, not perfection. Celebrate your non-scale victories – increased energy levels, better sleep, a brighter mood. What small, sustainable change will you make today?

It's June! Halfway through the year, and maybe your health goals are feeling a little...well, halfway there too. That's totally normal! Life gets busy and sometimes our best intentions fall by the wayside. But instead of feeling discouraged, let's use this as an opportunity for a mid-year refuel.

This isn't about restrictive diets or punishing workouts. It's about gently nudging ourselves back towards a nourishing routine that feels good. Here are some tips to get your mid-year reset rolling.

Stay tuned for more reset tips so you can enjoy a healthier, happier you!

Craving a delicious and easy weeknight dinner? Look no further than this Maple Chicken Tray Bake.

This dish is packed with juicy chicken, sweet maple glaze, and pops of pomegranate seeds. Plus, it's ready in under 45 minutes for a fuss-free meal!

Grab the full recipe and over 100 others over on the website.

How are you talking about food?

The way we talk about food, frames not only the way we feel about it but our mental health too!

I’m always reflecting on how my words around food can impact myself and those around me. Try not to focus on labelling foods as “good” or “bad” and instead focus on how it nourishes our bodies, and fuels our lives.

Meal prep hack: Store your carrots in a container full of water and they’ll last up to 3 weeks in the fridge.

What’s your go to food saving hack?

Feeling stuck? Get unstuck with a 1:1 consult!

Have questions swirling but don't know where to turn? Feeling lost and need a personalised roadmap to success?

Our 1:1 consults are your chance to connect and get the guidance you need to thrive! In your consult, you can:

🍎 Discuss your goals and challenges.
🍎 Get tailored advice from our experts.
🍎 Develop a clear action plan to move forward.

Don't wait! Spots fill up fast. Click the link in bio to book your consult today!

Winter 🤝 Slow Cooked Meals

This season is all about hearty, nourishing meals that leave you feeling satisfied and energised. Our go-to:

Slow Cooked Stews: Veggies, beans, and lean protein simmered to perfection – perfect for a warm and comforting meal.

Spicy Soups: Add a kick to your day with ginger, turmeric, and chilli. These spices have anti-inflammatory properties and can help keep you fighting fit.

What's your favourite Winter dish?

Looking to eat well on a budget? It's totally doable if you plan ahead and opt for affordable staples. Here's our top budget friendly tips so you can enjoy healthy eating for less.

What's your go to bulk meal prep?

❄️ Winter doesn't mean sacrificing healthy, vibrant salads! Embrace seasonal produce and keep your body nourished. Looking to build the perfect winter salad, check out our go-to salad guide:

1. Add protein-rich chickpeas, lentils, or grilled chicken for sustained energy.

2. Include healthy fats like avocado, nuts, or seeds for satiety and nutrient absorption.

3. Don't forget vitamin c with citrus fruits like oranges, grapefruits, or even chopped mandarins!

4. Roast colourful root vegetables like carrots and beetroot for added sweetness and vitamins.

5. Try warm winter salad variations with roasted vegetables and a light vinaigrette.

What’s your go-to Winter salad?

Creamy Roasted Butternut Soup

This recipe is a packed with nutrients like vitamin A and C, making it a perfect winter warmer!�
Ingredients:
* 1 medium butternut pumpkin, peeled and chopped into 1-inch cubes
* 1 tablespoon olive oil
* 1 yellow onion, chopped
* 2 cloves garlic, minced
* 1 teaspoon ground ginger
* 1/2 teaspoon ground cinnamon
* 1/4 teaspoon ground nutmeg
* 4 cups vegetable broth
* 1 (13.5 oz) can unsweetened coconut milk (or full-fat cream for a richer version)
* Salt and freshly ground black pepper, to taste�
Optional Garnishes:
* Toasted pumpkin seeds (pepitas), fresh chopped parsley, drizzle of olive oil
Instructions:

1. Preheat oven to 200°C. Toss the pumpkin cubes with olive oil and a pinch of salt and pepper. Spread them on the prepared baking sheet and roast for 25-30 minutes, or until tender and golden brown.
2. While the pumpkin roasts, heat olive oil in a large pot or Dutch oven over medium heat. Add the onion and cook for 5 minutes, or until softened.
3. Add the garlic, ginger, cinnamon, and nutmeg and cook for another minute, stirring constantly, until fragrant.
4. Pour in the vegetable broth and bring to a simmer.
5. Add the roasted pumpkin and simmer for another 10 minutes, or until it’s completely softened.
6. Transfer the soup to a blender in batches, blend the soup until smooth and creamy.
7. Stir in the coconut milk (or cream) and season with salt and pepper to taste.
8. Serve with toasted pumpkin seeds, chopped parsley.

Feeling like everyone around you is getting sick this winter? Here's your Embody Nutrition guide to immune-boosting foods:

1. Vitamin C is a key player in immune function. Stock up on oranges, grapefruits, and even bell peppers.

2. Mushrooms, rich in antioxidants and beta-glucans, mushrooms can help support your immune system.

3. Embrace garlic and ginger! Garlic contains allicin, a compound with potential immune-boosting properties and ginger is known for being anti-inflammatory.

4. Enjoy soups. Warm, nourishing soups are a perfect way to stay hydrated and get your daily dose of veggies.

5. Prioritise sleep. Rest is crucial! Aim for 7-8 hours of sleep to support your body's natural defenses.

Breakfast Winter Edition: Shakshuka!
If you hate the cold mornings as much as us and are craving winter warmer try our favourite breakfast at the moment. The eggs provide a good amount of high-quality protein and feta adds in additional protein and healthy fats. Full recipe is available at

https://embodynutrition.com.au/shakshuka/?utm_content=sked_664bc3ab076256d52b5872e6&utm_medium=social&utm_name=sked&utm_source=facebook

Calling all chocoholics! Believe it or not, you can still enjoy chocolate and reach your health goals!

It's absolutely a myth that dietitians will make you give up all your favourite foods. We're here to help you find a sustainable, balanced approach to eating that fits your lifestyle and goals.

Let's ditch the restrictive diets and create a plan you can actually stick to! Comment below with your biggest struggle around healthy eating and chocolate.