Verde Nutrition Co

🌿✨ Support Your Mental Health with These Foods ✨🌿

Your diet plays a crucial role in your mental health. Here are some foods that can help support your mental health (and therefore stress) and improve your overall well-being:

Legumes: A great source of prebiotic fibre for a healthy gut and mind.
Extra Virgin Olive Oil: Rich in polyphenols that support gut health and manage inflammation.
Oily Fish: Salmon, mackerel, sardines, and trout are high in omega-3 fatty acids, essential for mental health.
Polyphenol-Rich Foods: Include herbs, spices, nuts, seeds, green tea, dark chocolate (in moderation!), and colourful fruits and vegetables in your diet.
Remember, a nutritious diet is not just good for your body; it’s great for your brain and mental health too. 🌱

Drop a ❤️ in the comments, and we will send you a copy of our Diet and Mental Health Guide!

🎉 Welcome aboard, Chloe Jing Ying Lai! Chloe has joined Verde Nutrition Co. with a Master in Nutrition and Dietetics from the University of Sydney and is skilled in managing conditions like diabetes and IBS. Fluent in English, Mandarin, Cantonese, and Malay, Chloe’s multilingual skills make her an invaluable addition to our community. Let’s achieve those health goals with Chloe’s expert guidance!

❄️🧬Tips to support your immune health this winter 🧬❄️

Winter and workplaces often mean an increase in sicknesses. Here are some immune-supporting tips to help keep you healthy around the office:

Eat Enough: Ensure you're consuming enough food for your immune system to function at its best.
Eat enough Vitamin C: Incorporate citrus fruits, capsicum, and berries into your diet.
Ensure adequate Zinc intake: Nuts, seeds, seafood, lean meat, legumes, and wholegrains are great sources.
Vitamin D: Get your levels checked and include vitamin D rich foods such as oily fish, sun-exposed mushrooms, dairy, fortified foods, and ensure adequate sunlight exposure.
Sleep: Aim for 7-9 hours of sleep per night.
Gut Health: Foster a healthy gut with at least 30 different plant foods per week.

Stay healthy and productive this winter by taking care of your immune system. Comment below for our Healthy Workplace Guide

🍫 Afternoon Pick-Me-Up: Raw Nut & Date Balls 🍫

Go homemade by whipping up our healthy energy ball recipes! These tasty bites are made with whole food ingredients like dates, nuts, and whole grains, providing a boost of healthy fats, fibre, and protein to keep you energised through your afternoon slump. Suitable for vegans, vegetarians, and those who are gluten, dairy, and wheat-free.

Want the full recipe? Comment below, and we’ll send it to you!

We are thrilled to announce that our very own Chloe McLeod has been recognised in "The Advertiser" as one of SA’s 40 under 40 Brightest Young Guns. We’ve always known Chloe is a standout, and it’s wonderful to see her hard work and expertise being acknowledged alongside such impressive peers. Congratulations, Chloe! 🌟👏

🍎 It's Red Apple Day! 🍎

Today is all about spreading awareness around bowel cancer, especially the importance of early detection. Red apples are not only delicious but are a source of fibre - an important nutrient when it comes to reducing bowel cancer risk.

Take some time today to have an apple-themed discussion with friends or colleagues about bowel cancer awareness. Here are a few topics to consider:

The importance of speaking to a medical professional about any changes in bowel health, such as changes in bowel habits.

Participating in the bowel cancer screening program for those who are eligible.

Let’s come together to raise awareness and promote early detection. For more information, visit Bowel Cancer Australia's Red Apple Day.

🌟 Welcome Felicity to Verde Nutrition Co!

We are thrilled to introduce Felicity, our new Accredited Practising Dietitian! With a Masters of Dietetics from Deakin University and extensive experience in private practice and research, Felicity is eager to support your health journey. She specialises in general nutrition, food intolerances, pregnancy & fertility, and women’s health.

To celebrate Felicity joining our team, we're offering an exclusive promotion: the first 5 clients to book a consultation with Felicity will receive 50% off their initial sessions! Don’t miss this fantastic opportunity to benefit from her expert guidance.

T & C's apply, click the link in our bio for more information.

✨🥑 Best Foods to Help with Dry Skin this Winter 🥑✨

Winter can be tough on our skin, but nourishing it from the inside out can make a big difference. Here are some top foods to support skin health:

Water 💧: Hydration is key! Aim for 2-3L of fluid per day or 35-45ml/kg body weight.
Antioxidant-rich foods 🥕🍇: Colorful fruits and vegetables, legumes, herbs, spices, and extra virgin olive oil help fight skin damage.
Zinc-rich foods 🦐🌰: Shellfish, legumes, nuts, and seeds can support skin repair and renewal.
Oily fish 🐟: Salmon, sardines, trout, and mackerel are high in omega-3 fatty acids, which help keep your skin supple and moisturised.

Stay hydrated and nourish your skin with these foods to keep it glowing all winter long! 🌟❄️

🌸✨ Foods to Support Your Cycle ✨🌸

Maintaining a balanced diet is key to a healthy menstrual cycle. Here are some foods to include:

Magnesium-rich foods which may assist with cramping such as: Pepitas, avocado, banana, wholegrains 🥑🍌

Iron-rich to replace iron losses such as: Lean red meat, chicken, fish, eggs, tofu, chickpeas, cashews, spinach, beetroot 🥩🐟🥚

Fibre-rich foods to support symptoms such as constipation, diarrhoea and bloating include: Wholegrains, fruits, vegetables 🌾🍎🥕

Zinc-rich foods which may assist with cramping such as : Seafood (especially oysters), eggs, wholegrains, nuts 🦪🥚🌰

It can be helpful to work with a dietitian on which types of foods to include as some foods especially fibre rich options are better tolerated during your period that others.

Something new is happening at Verde Nutrition Co. Our family is expanding, and we can’t wait to share it with you! Watch this space for an exciting announcement soon.

Stay tuned for more updates!

🚀 Introducing our SPICE IT UP Series! 🚀

As winter sets in, we’re excited to bring you recipes that will warm your soul and tantalise your taste buds. This month, we’re featuring Baked Eggs—a delicious, healthy way to start your day. 🌟 Made with fresh ingredients like red capsicum, zucchini, and baby spinach, it's perfect for a cosy breakfast that's both nutritious and tasty. 🍳🍅🧀

Want the full recipe? Comment below and we'll send it to you!

With pumpkin soups on the rise in winter, let’s unpack the benefits of pumpkins! 🌿🍲

Reasons to love pumpkin:

Rich in Vitamin A: Supports vision and immune health.
Source of Fibre: Promotes a healthy gut.
Source of Vitamin C: Supports skin and immune health.
Contains Potassium: Great for heart health.
What is a pumpkin?
Pumpkins are large, round fruits with edible skin, flesh, and seeds. They are versatile and can be used in soups, salads, pies, and more!

Drop a ❤️ in the comments to receive our favourite pumpkin soup recipe!

June is Bowel Cancer Awareness Month! Did you know that diet plays a crucial role in preventing bowel cancer? Here are four dietary tips to reduce your risk:

1️⃣ Limit red meat and choose proteins like fish, tofu, poultry, and legumes.
2️⃣ Avoid processed meats such as ham, bacon, and salami.
3️⃣ Include at least five serves of vegetables and two serves of fruit daily.
4️⃣Incorporate fibre-rich foods like whole grains, legumes, fruits, vegetables, nuts, and seeds.

Starting 1 July 2024, Australians aged 45 and above are eligible for bowel cancer screening.

To get a copy of our Guide to reducing your risk of Bowel Cancer comment heart below

🌾 Navigating a Coeliac Diet? Let’s dive into the essentials of eating gluten-free! 🍽️ Swipe through our carousel to discover safe foods and those to avoid for a coeliac-friendly diet. From gluten-free grains that nourish to hidden gluten sources that can sneak up on you, learn how to enjoy a diverse and satisfying diet. 🌈

Living with coeliac disease involves important dietary adjustments, but it doesn’t have to limit the joy of eating. Here’s how you can support and empower yourself or someone you care about with coeliac:

Enjoy: Fresh fruits, vegetables, most dairy, gluten-free grains like quinoa and rice 🥦🥛
Avoid: Wheat, barley, rye, and anything with hidden gluten like beer and cake flour 🚫🍞

Got questions or need more tips? Drop a comment below! 📩 We’re here to support your journey to a healthier, gluten-free life.

🌿 5 Ways to Unlock Protein Power on a Plant-Based Diet 🌿

Transitioning to a plant-based diet but concerned about protein? No worries! Protein is crucial for muscle repair and keeping us satisfied. Here’s how you can ensure you’re getting enough:

Spread the Love: Include a protein source at every meal and snack. This helps your body utilise protein better and keeps your energy levels steady.

Diverse Sources: Explore the world of plant-based proteins - tofu, tempeh, legumes, nuts, seeds, and whole grains. Remember, variety is key!

Mix & Match: Combine different protein sources throughout the day to get a full amino acid profile and hit your plant points for gut health.

Supplement Smartly: Consider plant-derived protein powders as a convenient boost to smoothies, oats, or baking recipes.

Eating enough protein on a plant-based diet is easy with a little planning and creativity. Dive into our suggestions and recipes for more inspiration! 🌱💪

🌱 Embrace Your Health Journey 🌱

Setting goals isn't just a New Year's thing—it's about creating lasting habits for life. Here's your mini-guide:

Your Why Matters: It's the fuel that keeps you going. What's yours?
Small Steps, Big Impact: Tiny changes can lead to big results. 🌟
Build Slowly: More veggies? Start with herbs, then grains, then go wild with greens!
Add Joy: Focus on what you can add for a happier, healthier you. 🥗>🍫
Link Habits: Pair new habits with old ones to make them stick. Meditation + brushing? Yes!
Celebrate Progress: Keep a visual reminder of your journey. You're doing great!

Here's to a healthier, happier you—step by step. 💪

🦋 Supporting hormone health 🦋

On World Thyroid Day, let’s talk about how nutrition influences your thyroid health and hormones. Especially for women, the right diet can make a world of difference in how you feel and function.

At Verde Nutrition Co., we offer specialised services to help manage and support thyroid health through tailored nutritional plans. Discover how you can optimise your hormonal health today! 🌿

🌿 Setting Goals for a Healthier You 🌿

As we navigate through life, setting goals for our health and nutrition becomes a beacon guiding us toward well-being. It's not just about the immediate benefits but fostering habits that last a lifetime. Here’s how to start:

Find Your Why: Dig deep. What's the real reason behind your health goals? Maybe it's to have more energy for family time or to feel stronger every day.

Start Small: Big changes start with small steps. Swap out that extra teaspoon of sugar or wake up just a bit earlier for some quiet meditation time.

Gradually Build: Aim to diversify your diet with more plants, grains, and veggies, but do it one step at a time.

Focus on Adding: Think about what you can add to your diet for a boost, like vibrant salads or wholesome snacks, rather than what you're cutting out.

Stack Your Habits: Link new habits with existing ones to seamlessly integrate them into your life, like meditating right after brushing your teeth.

Here's to building healthy habits that stick, not just for now, but for a lifetime. 💚

🍴 Transform School Lunches from Chore to Cheer! 🌈
Feeling overwhelmed by daily school lunch prep? Here's how to keep it healthy and hassle-free:

Prioritise Wholefoods: Incorporate a variety of plants to boost gut health and immunity.
Reduce Processed Foods: Save money and health by opting for fresh snacks.
Big Dinners, Easy Lunches: Use dinner leftovers for next day's lunch—simple and nutritious!

👀 For more insights, read our blog on how to build a healthy school lunch here: https://bit.ly/3Uzzf6U

Got any lunch hacks? Share them below! 👇

👩‍⚕️👨‍⚕️ Meet Verde Nutrition Co at GPCE Sydney 2024! 👩‍⚕️👨‍⚕️

Doctors and healthcare professionals, join Verde Nutrition Co and Guardian Exercise Rehabilitation at the GPCE Sydney, booth D106, from 24 to 26 May. We're eager to demonstrate how our specialised nutrition and exercise programs can support your practice and provide comprehensive care to your patients.

Whether it’s managing chronic conditions or enhancing general wellbeing, our team ensures that every nutrition plan complements the medical care you provide, helping to achieve optimal health outcomes.

Visit us for insights into personalised, evidence-based nutrition and exercise strategies that can transform patient care.

📍 Booth D106 📅 24-26 May

🌟 Power Snacking for Peak Performance! 🌟

Ready to conquer the workday without hitting that energy slump? Swipe through our carousel for five dynamite snack ideas that'll keep support focus and energy day long!

Nuts & Seeds: Packed with healthy fats, and fibre, they’re the perfect quick fuel. 🥜

Greek Yogurt & Berries: Combine for a protein and antioxidant-rich treat. 🍓

Whole Grain Toast with Avocado: A delicious dose of quality carbs and healthy fats. 🥑

Hummus & Veggies: Dip into this fibre and protein snack for sustained energy. 🥕

Square of dark Chocolate & Almonds: For a sweet, antioxidant-filled kick! 🍫

Each of these snacks is a powerhouse of nutrients, designed to sustain your energy levels and support concentration. Try them out and let us know your favourite!

🌟 Power Snacking for Peak Performance! 🌟

Ready to conquer the workday without hitting that energy slump? Swipe through our carousel for five dynamite snack ideas that'll keep support focus and energy day long!

Nuts & Seeds: Packed with healthy fats, and fibre, they’re the perfect quick fuel. 🥜
Greek Yogurt & Berries: Combine for a protein and antioxidant-rich treat. 🍓
Whole Grain Toast with Avocado: A delicious dose of quality carbs and healthy fats. 🥑
Hummus & Veggies: Dip into this fibre and protein snack for sustained energy. 🥕
Square of dark Chocolate & Almonds: For a sweet, antioxidant-filled kick! 🍫
Each of these snacks is a powerhouse of nutrients, designed to sustain your energy levels and support concentration. Try them out and let us know your favourite!

🌱 Healthy Workplace with Verde: Top 5 Tips 🌱

1️⃣ Hydrate Right: Keep a water bottle at your desk. Water supports brain function!

2️⃣ Smart Snacking: Stock up on nuts and fruit. 🍏

3️⃣ Mindful Eating: Take a real lunch break away from your desk.

4️⃣ Move More: Short walks to break up screen time.

5️⃣ Breathe & Stretch: Incorporate mini-mindfulness sessions.

Share how you stay focused at work!

🌱 Healthy Workplace with Verde: Top 5 Tips 🌱

Hydrate Right: Keep a water bottle at your desk. Water supports brain function!

Smart Snacking: Stock up on nuts and fruit. 🍏

Mindful Eating: Take a real lunch break away from your desk.

Move More: Short walks to break up screen time.

Breathe & Stretch: Incorporate mini mindfulness sessions.

Share how you stay focused at work!

Dive into the world of Salmon, a superfood that's both delicious and packed with nutrition. Rich in Omega-3 fatty acids, Vitamin B, and antioxidants, it's the perfect addition to your diet for a healthy heart and brain. 🧠❤️

Here's why Salmon is a standout in our "Food that Help" series:

Omega-3 Fatty Acids: Essential for reducing inflammation and supporting heart health. 🫀
Vitamin B: Plays a critical role in energy production and the repair of DNA. 💪
Antioxidants: Helps combat oxidative stress, reducing the risk of chronic diseases. 🛡️
Whether it's grilled, baked, or enjoyed in sushi, there are countless ways to savour Salmon. Share your favourite Salmon recipes or how you love to incorporate it into your meals. Let's inspire each other to eat well and live vibrantly! 🍽️🌿

🏢🍎 Beat the Afternoon Energy Crash! 🕒

It’s 3:30 PM, and you can feel your energy dipping. Don’t let the afternoon slump take over your workday! Here are quick dietitian-approved tips to keep you powered through until clock-out time:

Smart Snacking: Grab a handful of almonds or a piece of fruit for a natural energy boost.

Hydration Station: Sometimes it’s not hunger but hydration you’re lacking. Sip on water or herbal tea!

Protein Power: Include a source of protein in your lunch to sustain your energy levels throughout the day.

Stay tuned for more that keep you going! What's your go-to snack for that mid-afternoon pick-me-up? Share in the comments! 👇