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Added by Jopie, at 01 January 2020
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29 Reviews
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01 October 2018
Can we get an amen? 🙏 work for it!
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28 September 2018
Who's with us? 😟
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27 September 2018
I’ve seen a few of these posts floating around and while yes- usually males calorie requirements are slightly higher than females when comparing 2 individuals of the same age and weight there are MANY factors that play a role in how many calories someone needs including: • Age • Gender • Weight • Muscle mass • Activity level • Medical conditions • Pregnancy/lactation • Genetics • Weight goals (increase, decrease, maintenance) • There is even emerging evidence that our gut microbiota can play a role in our weight and energy requirements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So unfortunately it is not as simple as ‘he needs this’ and ‘she needs that’ when it comes to calorie requirements. It really depends on the individual. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you need help with this- see a Dietitian!
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26 September 2018
Snacks higher in protein are always encouraged especially if you’re feeling particularly hungry then you might find they fill you up for longer than your carb rich muesli bar. Protein has been proven to keep us fuller for longer but for this to be effective we should aim for at least 10g per snack which can be the challenging part. Here are some ideas! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are your favourite protein rich snacks? Share them 👇🏽
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25 September 2018
PLANT BASED MILKS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There's a huge array of alternative 'milks' available now. While they're not technically milk, they are often called that because they look like and are used for similar purposes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These products can make suitable alternatives but here's a couple of things to consider ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Fortification with Calcium is sometimes but not always done. Check the label to pick the most nutrient rich option. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Almond and rice (not pictured) are very low in protein. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✖️Some are sweetened with added sugar so check the ingredients list to avoid these brands. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✖️Additives can be unnecessary .. vegetable oils added to soy milk for example!So check the ingredients list to minimize the additives. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️✔️Soy and pea are the winners for dairy free milk alternatives because of their nutrient profiles. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your favourite plant based milk and why? 👇🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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24 September 2018
Ready to take the leap?
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21 September 2018
Calorie burning 101 😂
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20 September 2018
PROS & CONS OF PASTA ⠀⠀⠀⠀⠀⠀⠀⠀⠀ CONS ✖️It is easy to overdo the portion size of pasta. No more than 1 cup cooked is a good aim if your goal is weight maintenance or loss. ✖️Pasta based meals often end up being unbalanced. Many of us do not add enough non-starchy veg to make pasta meals balanced. ✖️It is tempting to use heavy cream based sauces for pasta dishes. Use a tomato based sauce or an olive oil based sauce (be careful with oil portion if you’re watching your weight). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ PROS ✔️ It has a low glycemic index. So when consumed in a MODERATE portion, the carbohydrate is absorbed slowly and steadily which should keep you fuller for longer and prevent blood sugar crashes, especially when whole-grain. ✔️Plain pasta is low in salt. ✔️Pasta is rich in B vitamins. ✔️It can provide a good base for a meal provided you add a protein source and PLENTY of veg! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The bottom line is pasta CAN be included as a part of a healthy diet provided it is prepared properly!
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19 September 2018
I’ve had a few requests for a spot the difference for Tacos so see below 👍🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the left 🔹2tsp oil 🔹1/4 brown onion 🔹180g regular beef mince 🔹1/4 sachet Taco seasoning 🔹50g Avocado 🔹3 Taco shells 🔹1 lettuce leaf 🔹1/2 tomato 🔹1/4 cob corn 🔹25g cheddar cheese 🔹3tsp salsa 🔹Fresh coriander ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On the right 🔸1/4 brown onion 🔸100g extra lean beef mince 🔸1/4 sachet Taco seasoning 🔸25g Avocado 🔸1/2 medium zucchini 🔸1/2 carrot 🔸1 Taco shell 🔸2 lettuce leaf cups 🔸1/2 tomato 🔸1/4 cob corn 🔸15g cheddar cheese 🔸3tsp salsa 🔸Fresh coriander ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Differences in cooking method for lower calorie option: ➡️Use a little water (instead of oil) in a non stick pan for cooking onion and mince. ➡️ Bulk up mince with zucchini and carrot. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I love to hear what other ‘Spot the difference’ posts you’d like to see. Tell me 👇🏽👇🏽
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18 September 2018
This literally takes 2 minutes ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Mix the peas & grains and heat for about 1’30 in the microwave. • Add a small tin of tuna and some pre prepared haloumi (chopped) or feta. • Eat ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As you can see- most of my lunches and dinners are simple and certainly not fancy. But I always make sure they include: Lean protein A salad or veg A complex carb Low-fat dairy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are you fave on the go lunches?
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17 September 2018
Monday Morning Inspo ✨🌸✨ May your work week ahead be full of passion rather than stress 🌟
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14 September 2018
😂😂😂I love rice cakes though! Leave me a comment with a happy emoji if you’re Team Rice Cake or an angry emoji if you’re Team Rice Cake Hater!
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13 September 2018
Not So Smooth? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some smoothies contain more than TWENTY teaspoons of sugar. While some of this usually comes from fruit - this is a still huge load for our bodies to process at one time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The large sugar load combined with smoothies commonly containing not much protein means they may leave you feeling hungry again not long after. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Think of your smoothies as a meal or a very substantial snack, make them balanced following the steps below to make them more satisfying! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ How do you balance your smoothies? Tell me 👇🏽👇🏽
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12 September 2018
WHICH IS BEST? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The answer is it depends on your goals! The recommendation used to be go low fat or skim but it’s been shown that dairy (regardless of full fat vs low) does not have a negative effect on heart❣ health 🙌🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀ If you have quite a bit of milk and are trying to lose weight then low fat or skim might be better so you can save some calories. If you’re trying to gain weight then full fat might be better. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If weight change is not a goal then it’s ok to choose the one you prefer the taste of! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are concerned about ‘sugar’ in milk- then don’t be! The ‘sugar’ is the milk sugar lactose NOT added sugar. The amounts per 100ml differ slightly depending on type because when fat is removed it frees up room for the other macros when you look at it per 100ml. (You’ll also see the protein is slightly different). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ **Low fat and skim milks are not recommended for children <2 years old** ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which do you prefer? 👇🏽👇🏽
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11 September 2018
A few tips on IBS! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For those of you who were after a bit of info on IBS .. keep reading 😃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • IBS (Irritable Bowel Syndrome) is a Gastrointestinal condition that causes abdo pain, bloating, excessive wind, constipation and diarrhoea. Getting the correct diagnosis is important because other conditions can also cause these symptoms - so see your Dr and Dietitian before starting to make any diet changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • The exact cause of IBS is not known but many factors are likely to contribute including heightened gut sensitivity, gut microbiota balance, diet, stress and exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Probiotics may be useful for some people but guidance is needed as to which is the best choice for you and for IBS. Getting your gut microbiota balance checked is a newish strategy which your managing Dr or Dietitian might consider before starting you on a probiotic. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. The Low-FODMAP diet is a well recognised management plan for IBS. However it is not simply about excluding all foods that contain FODMAPs forever. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ • Initially, you will exclude FODMAP containing foods and then, under the guidance of a Dietitian, you will reintroduce certain foods in specified amounts in a way that helps determine which FODMAPs you are sensitive to and your level of sensitivity. For example, you may be sensitive to foods containing Polyols but not to foods containing disaccharides. It is complex so a tailored program and support is a must! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➡️ Please ask any questions you have 👇🏽👇🏽
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10 September 2018
Somehow thought this was fitting even though summer is coming to a close 🖤 My goal is to keep loving THIS body, no matter what season it is! Happy Monday!
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07 September 2018
🤤What?? 🤷🏼♀️
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06 September 2018
HOW TO: Healthify Your Cafe Breakfast ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ➖ Choosing poached eggs over scrambled or fried can save you between 45-195 kcals
➖Watch portion sizes of energy dense ingredients like avocado and bacon.
➖Ask for rich sauces to come on the side (like this not-so-on-the-side hollandaise) so you can decide how much to add.
➖Avoid mixed dishes where you can't be sure what has been included. These dishes are often high in added sugars. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or just choose what you want and enjoy it! Whether you opt to choose a healthier option at a cafe will depend on how you’re feeling at the time, what your health goals are, how often you eat out and what else you’ve got coming up for the day/weekend. Up to you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are your favourite healthy cafe breakfasts? Tell me 👇🏽👇🏽
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05 September 2018
Having a balanced breakfast always seems to be a challenge for many of my clients. It appears it is always carb heavy and lower on the protein which leaves many of my clients feeling hungry about an hour after! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now to keep yourself fuller for longer, as per the pic above, decrease the carb portion slightly and up the protein in one of 3 ways. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ While Protein powder is NOT a necessity, I find it an easy and convenient way to boost protein at breakfast. Add some to milk before adding it to cereal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ Have eggs 🍳 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ 3️⃣ Use 150-200g of a protein rich yoghurt (with approx 9g - protein per 100g yoghurt) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’d love to hear your favourite brands of protein powder and why 👇🏽👇🏽 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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01 January 1970
I was eating healthy enough but I wasn't losing any weight. At my last doctor's visit she told me I was prediabetic. I saw at my medical clinic a dietician now available at the health clinic. I booked an appointment and that is the best thing I have ever done for myself. Sara prepared a sample menu with proper portion sizes with foods I liked which was exactly what I needed. I am now only 3 lbs. short of reaching my set goal. I also added lots of walking into my life and now feel energized and full of life instead of being tired and sluggish. I never felt I was hungry or had strong cravings for bad foods. Anything I did have was in moderation. After my goal, I will continue losing a few more pounds just because I can which will bring me to an even lower scale count. Thanks Sara.
Gerriresponse / report this review -
01 January 1970
If you are looking to learn about proper nutrition, are ready to lose weight, and are tired of all those "immediate fix" diets that never workor if you're like me and don't want to live off of shakes and sparse meals (I love food too much), you have to call Sara. She made me an amazing meal plan, taught me about proper portion sizes, she's a beast in the gym, a true professional, and just a lovely, lovely person to work with. If you want to prevent packing on the "holiday pounds", would like to put on healthy weight, or have been thinking about starting to lead a healthier life (and maintaining it in the long term), don't hesitate to contact Sara. She will work with your lifestyle, schedule, and budget to provide you with a plan, and ongoing support to help you achieve your goals. I'm proud to call her my friend and health coach!
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01 January 1970
Sara made me, an overweight woman, believe that even with my physical limits I could be healthy again. She walked me through a variety of strategies, was patient with my "slide back to old behaviour" moments and celebrated every one of my accomplishments.
She had a "realistic" approach to weight management. There will always be birthdays, and birthday cake -- portion control is the answer. No extreme approaches to "give up everything". Just healthy eating to match our busy lifestyle.
Working with Sara was, and continues to be, one of the best decisions I have made.response / report this review -
01 January 1970
As a dietitian myself , I had the chance to work with Sara !! I must admit that she has a unique approach that adapts to each individual ! She is very knowledgeable and has a lot of experience in different areas of nutrition ( especially in weight management , paediatric nutrition and sports nutrition )
It is clear to me that Sara is very passionate about nutrition and has a very simple way to deliver her knowledge/suggestions without being overwhelming !
I strongly recommend her to anyone !response / report this review -
01 January 1970
Sara did a great job in reassuring and coaching a first time Mom about her baby refusing to eat! With Sara's recommendations we were able to successfully introduce solids to our baby. She was very professional and always responded in a respectful and timely manner. Recommendations were realistic and healthy which was greatly appreciated.
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01 January 1970
Sara is very knowledgeable and professional in her field. She speaks with passion about her work and I can easily tell how much she enjoys what she does. I absolutely trust her advice and suggestions when it comes to providing the proper nutrition for my son. I believe anyone, hoping to achieve or maintain healthy lifestyle, will greatly benefit from Sara. ☺
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01 January 1970
After being overweight most of my adult life, I thought that was the way I always would be. Sara showed me that I had control of that. She showed me how to eat better. In just 13 months, I lost 126 lbs.
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01 January 1970
I would not hesitate to strongly recommend Homeostasis-Nutrition That Fits to anyone and everyone who is serious about wanting to make healthy changes in their lives!!!
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01 January 1970
Sara is very knowledgeable and provided me with a meal plan that fit very conveniently into my schedule as a new mom. She was always available for follow-up as well
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01 January 1970
Very professional and helpful I highly recommend them.
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