back.to.the.basics.nutrition

No words needed for this one 🤍

Your own personal cheerleader in health and life 🥳 or at least that’s how I aim to be with my clients.

I realised since I took down my website last year, I hadn’t really made any posts about how you could get in contact with me to book a consultation.. so here we are!

I’m Rach, I’m a degree qualified Clinical Nutritionist. I have been practicing since 2022 through my own little online business, ‘Back to the Basics’.

I have a passion for helping women feel their best from the Inside and out. I take a holistic approach to health and ensure we use a whole body approach that is specific to you.
I am able to assist you in changes to your dietary patterns, lifestyle habits and personalised supplementation regimes.

I am a mum, so I understand the need for convenience, so I run all of my consultations online.

WHAT I SPECIALISE IN:
• hormonal health
• pregnancy and preconception
• gut health
• weight loss
• functional testing
• skin conditions
• hair health, growth and repair natural, low tox and vegan skin care,make up and hair care

Send me a message or email if you would like to organise a chat or a consultation 📥

Let’s reframe the way we think of self care, how about we think of it as making deposits into our sanity savings account as opposed to spending everything all at once. The little things all add up ✨

Sometimes, what is best for us doesn’t always feel good right now, but in long term, they might promote and maintain our sanity, and that’s what we want 🫶🏼

Just like training for a marathon, it’s not always easy or fun, especially not at the start, but after a few months of consistency, it can feel like a breeze 🌬️

So, how is current you, looking out for future you? What practices are you putting in place to help your self care?

Reminders for every day 🤍✨

Usually, when we think of probiotics we think about using them for our guts, perhaps post antibiotic use or after a bout of “Bali belly” 😅 but did you know you can use probiotics to improve other areas of your health?

Swipe across and save this post to see what different strains are beneficial for!

Hormones are chemicals produced by glands in the endocrine system and released into the bloodstream. An imbalance occurs when there is too much or too little of a particular hormone.

Your hormones are important for regulating many different processes in the body including appetite and metabolism, sleep cycles, reproductive cycles and sexual function, body temperature and mood.

Here are 12 possible signs of hormonal imbalances:
1. Mood swings
2. Heavy or painful periods
3. Low libido
4. Insomnia or poor sleep
5. Unexplained weight gain or weight loss
6. Skin problems
7. Infertility
8. Headaches
9. Hair loss
10. Intolerances to hot or cold temperature
11. Heart rate changes
12. Diabetes

If you’re experiencing hormone imbalances and a lengthy list of symptoms, I know how frustrating it can be. I also know how hard it can be to fix them when there’s so much noise out there.

You need to go back to the basics.

You need to create a strong foundation of habits that support your body day after day. Please ensure that you speak to a qualified practitioner if you feel you’re hormones are out of whack. Let me help you feel good again!

The food you consume is one of the most powerful tools you’ll ever have control over, make sure you choose wisely ✨

When asked what the “1 thing” was that stopped people from achieving their goals, ‘consistency’ and ‘accountability’ came up the most. I also received ‘money’ and ‘focus’ as others, which can all fall under a similar banner. So how can we remain consistent and stay accountable? Here’s some tips I like to use 👇🏼

📝 DEFINE YOUR GOALS
One of the first steps to holding yourself accountable is to define your goals clearly and specifically. What do you want to achieve, why, and by when? How will you measure your results and evaluate your performance? Write down your goals and break them down into smaller, manageable tasks. Use the SMART criteria to make sure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This will help you focus your efforts and avoid ambiguity and confusion.

🗣️SHARE YOUR GOALS WITH OTHERS
Another way to hold yourself accountable is to share your goals with others who can support you, encourage you, and challenge you. This can be a friend, a family member, a mentor, a coach, or a peer group. By telling someone else about your goals, you are making a commitment and creating a sense of obligation. You are also opening yourself up to feedback, advice, and recognition. Choose someone who is trustworthy, respectful, and positive, and who can hold you accountable without being judgmental or controlling.

📊 TRACK YOUR PROGRESS AND REVIEW YOUR GOALS
This will help you monitor your performance, identify your strengths and weaknesses, and adjust your actions accordingly. You can use various tools and methods to track your progress, such as a journal, a calendar, a spreadsheet, a checklist, or an app. Set aside some time each day, week, or month to review your progress and reflect on your achievements and challenges. Celebrate your milestones and reward yourself for your efforts.

🫂 CREATE A SUPPORTIVE ENVIRONMENT
Continued in comments 👇🏼👇🏼👇🏼

GF Zucchini slice 🥒🍳

Great for all ages, packed with protein, healthy fats and carbohydrates, and just really tasty. I got this recipe from and made slight tweaks to suit bubba boy having some.

You’ll need:
1 cup of tapioca flour
1 cup of almond meal
4 eggs
1 cup of grated zucchini (excess water squeezed)
1 cup of grated carrot (excess water squeezed out)
1 tbsp of Natural Bone Broth Body Glue
1/2 cup melted grass fed butter or ghee
2 tsp of dried herbs of choice (I like, oregano and basil)
1 tbsp apple cider vinegar
1/2 tsp baking soda
Salt & pepper
Optional: 200g of nitrate free bacon or ham

Instructions:
1. Preheat oven to 180C. Grease or line a baking tray or muffin tins.
2. Add all ingredients into a bowl and stir to combine. Remembering to squeeze out any excess liquid in the zucchini and carrot, as this will make the mixture extra runny.
3. Place mixture into baking tray or muffin tins and place in the oven for about 30mins, or until golden brown / when a skewer comes out clean. The smaller the muffin tin, the quicker they’ll cook.
4. These freeze well and can be reheated/made nice and crispy by placing in the air fryer for 5-10mins from frozen.
5. Mixture will make roughly 6 large or 8 medium muffins or however large you want to cut the slices from a normal baking tray. Enjoy!

I’ve had a number of people reach out to me recently asking how to increase protein intake in their meals, especially around breakfast. So I thought, what better way to show just how simple it can be to add protein to your breakfasts whilst still keeping them tasty and satisfying 🍳🥤🥣

Why is it important to start your day with a high protein meal?
• It can help improve concentration and memory
• It can assist in improved nutritional status
• It can improve metabolism
• It can assist in hunger control
• It can help with blood sugar control
• It can assist in building and maintaining muscle

Generally speaking we want to try and aim for between 30-40g of protein at each meal, or between 1.2-1.6g of protein per/kg of body weight.

If you are interested in learning more about your protein intake or your diet in general, send me a DM or comment below ⬇️

🤍🤍🤍

Law of physics
What goes up must come down
I am on the down

Thanking guides .to.the.basics.nutrition for accountability and re thinking & for current healing journey that is placing a definite highlight on my requirements to rest to restore 💕

Sure, some mornings might look like this.. but 99% of the time they’re actually like this 😂➡️

Wouldn’t change it for the world though 🥰

✨DISCOUNTED CONSULTS ✨

As a kick start and welcome back to my clinic space, I have decided to offer discounted consults for the next 6 weeks!

From Monday the 18th of September through to Friday the 27th of October when you book into see me for an initial 60 minute consultation you will only pay $80 (Usually $120) and for any 30 minute follow up consultations within those 6 weeks you will only pay $50 (normally $75).

I will be offering morning and afternoon appointments during the week and may also open a cheeky Saturday morning as well for anyone that is unable to make it during the week 😊 Message or email me to secure a spot!

Yesterday I finished my final shift at before starting my maternity leave (such a bittersweet feeling 🥲)

So whilst I am starting to prepare for the arrival of our little one, I am still available for online consultations for the next month! I will be taking some time off over Christmas and new year soaking up our little baby bubble but will let you all know when I’m back next year.

So if there’s anyone interested in getting a kick start on their health before Christmas please reach out 😊

How can a clinical nutritionist help you with your diet? We approach treatment through a multidimensional lens.

We assess:
- nutritional adequacy
- food quality
- dietary and lifestyle behaviours (just to mention a few)
So that an individualised nutrition care plan can be developed.

Scientific evidence, ethics and sound clinical reasoning help guide our practice to ensure that diet and supplement recommendations are efficacious and safe.

We integrate traditional food wisdom and current scientific evidence to guide and support you to eat well and live a healthier life!

We are officially open for business! 🌻

As I am currently working my other job, this is my availability for consultations over the next couple of months. Please note these times are for both in-person (based in Brisbane) and online consultations (Australia wide).

Monday: 5pm - 7pm
Tuesday: 5pm - 7pm
Wednesday: Closed
Thursday: 5pm - 7pm
Friday: 9am - 5pm
Saturday: 9am - 12pm

All bookings can be made directly via my website backtothebasics.squarespace.com

I think this makes it legit now 👩🏼‍🎓💚💙

Finishing my degree during the pandemic and having our graduation ceremony cancelled multiple times over the last 1.5 years made being able to finally attend and wear the cap and gown so much more special! It’s been a long road, but we finally made it! 🎉

Plus, I got to share it with my little growing companion 🤰🏼🥰

A conversation can change a life ✨
Before you can look out for others, you need to look out for yourself. And that is okay! Check in with yourself as much as you check in with others 💛

You don’t need to be an expert to reach out - just a good friend and a great listener.

Use these four steps and have a conversation that could change a life:
1. Ask R U OK?
2. Listen
3. Encourage action
4. Check in

?

Did you know a clinical nutritionist doesn’t just create meal plans and talk about food?

We are also trained extensively in compounding! Which basically means we can mix together specific nutraceutical products at therapeutic doses to ensure you’re receiving just the right dose for you!

As practitioners, we are also able to prescribe practitioner-only products. These are the products you cannot buy off the shelf from pharmacies or healthfood shops without a prescription.

The benefit of a one-on-one consultation means that the service you receive is individualised and personalised for exactly you and your current needs.

DM or email me if you want to discuss what a consultation with myself looks like!

Live boldly.

Let me reintroduce myself seeing as it’s been months between posts!

I’m Rach and I’m a qualified clinical nutritionist. I live in Brisbane, Queensland with my husband, puppy and have a baby boy due Dec 2022 💙

I have always had an interest and passion for good food and living a healthy life. After experiencing my own health struggles and feeling stuck in my life and career, I pursued studying a bachelor of nutrition and dietetic medicine at

Clinical nutritionists use a holistic approach to healing, taking into consideration the whole person, mind, body and soul. This approach is evidence-informed, meaning research findings and traditional medicine knowledge are combined to inform treatment plans.

Clinical nutritionists recognise that disease is complex and is caused by a combination of factors. As a result, clients are given individualised care in response to their health.

If you, or someone you know might be interested in speaking to myself about your nutrition, health or anything in between please feel free to send me a DM or email. I offer in person or online consultations and would love to help!

📸

Starting fresh ✨🤍

Just your average nutritionist, cutting up fruit and veg, loving every minute of it, in the most pristine kitchen 🍎🥑😉 (thank you 📸 & )

But in all seriousness, our nutrition is one of the most important aspects of health. It’s the one thing we do have control over. It’s about eating in a way that supports a healthy life with balanced energy, nutrient dense foods that matches realistic goals.

I understand what it’s like to have a skewed view towards food, fearing certain foods and believing that to be “healthy” meant being the smallest version of myself.

I’m glad that I went through what I did because I appreciate just how incredible the human body really is and how adaptable it can truely be. This page and my business has taken a backseat while I’ve been working with but this is just a friendly reminder, popping in to say I am always here for anyone who needs support, advice or just to have a chat about all the thjngs, not just health and wellness (I can talk for hours about spirituality, the cosmos, what the meaning of life is and just how great dogs are 😂) ✨🔮