Eat Plants for Health

02/09/2025

⭐WOMENS HEALTH WEEK⭐

This week we celebrate Women's Health Week so I'm shining a spotlight on perimenopause, diet and gut health.

As a 49-year-old woman, although mostly symptom-free, I have definitely hit the perimenopause years! I am also observing many of my female friends, family members and clients battle with uncomfortable and at times debilitating symptoms.

As a health coach with a passion for nutrition and gut health I always like to explore ways we can actively support and improve our health.

Fortunately, diet is something we CAN change, and studies suggest that eating a healthy plant-forward diet can improve our experience of perimenopause, support our long-term health and longevity and help us feel better now!

NOTE - There are also other lifestyle modifications we can make, in addition to considering MHT (menopause hormone therapy).

If you would like to explore how diet and lifestyle changes can help you manage perimenopause with ease, I would love to support you!

Either send me a DM or email me at sarah@eatplantsforhealth.com.au

01/09/2025

⭐How I meet my calcium needs on a 100% plant-based diet⭐

Thanks to a very effective marketing campaign, one of the biggest nutrition myths is that you need to eat dairy foods to obtain adequate dietary calcium each day.

☑Calcium is important for muscle and nerve function and for bone health

However, the consumption of cow's milk and dairy foods does not correlate with bone health, countries consuming the most dairy e.g., Sweden, having some of the highest rates of hip fractures in the world.

The RDI (recommended dietary intake) for calcium in Australia is 1000mg/day for men aged 19-70 and women aged 19-50, jumping to 1300mg/day for men over age 70 and women over age 50.

Given my age (49), medical history of Crohn's disease, and low bone mineral density I aim to meet this target every day with a variety of plant-based sources including leafy greens (spinach, rocket, kale, bok choy, broccoli), calcium-fortified soy milk, calcium set tofu, legumes, tahini, almond butter, dates and dried figs.

To further support bone health, I also supplement with vitamin D, eat a whole food plant-based diet rich in other important vitamins and minerals, consume 1-1.2g/kg protein/day, jog for 30 mins/day 5x/week, undertake weight-bearing exercises 2x/week and avoid calcium thieves including smoking, alcohol and excess salt.

🥑If you need help meeting your calcium requirements and turning nutrition knowledge into action, I am here to help!

🍍Please send me a DM or email me at sarah@eatplantsforhealth.com.au to learn more about how I can support you.

27/08/2025

When I was trying to find the solutions to my gut issues, I tried multiple approaches.

From "gut healing" diets, herbal supplements, and medications to gut based hypnotherapy and alternative therapies like reiki, and acupuncture.

Nothing seemed to work and after 3 years my Crohn's disease symptoms were worse and I was physically, mentally and emotionally exhausted, not to mention suffering financially.

If you can resonate, you are not alone. The world of health and wellness is difficult to navigate and when we are unwell, we are vulnerable and more likely to try just about anything to feel better.

Hey, I would have eaten dried Peruvian mountain goat horns if I thought it was going to make me well again!

If you are in the midst of a health crisis and would like to find clarity so you can start getting well now, I am here to help.

I can help dispel health myths and misinformation and help you get straight to the simple and effective evidence-based strategies that work now and for the long-term.

Send me a DM me or email me at sarah@eatplantsforhealth.com.au to learn more.

23/08/2025

⭐NUTRIENT OF FOCUS - PROTEIN⭐

As someone who eats a 100% plant-based diet I am often asked about where I get my protein! The short answer is, from whole plant foods, particularly soy products (tofu, tempeh, soy milk), beans, lentils, split peas, whole grains (oats, quinoa, brown rice, whole meal pasta), nuts and seeds (chia, h**p, flax)

☑All plant foods contain protein to varying degrees

The recommended daily intake (RDI) for protein in Australia is 0.84g/kg body weight for men and 0.75g/kg body weight for women. Note: needs increase after age 70.

For a woman my weight (56kg), this equates to a minimum requirement of 42g protein/day.

Given my stage of life (perimenopause), health history (osteoporosis, autoimmune disease), physical activity level, and health goals (wanting to increase lean body mass), I am now aiming for a minimum of 1-1.2g protein/kg body weight which many would argue the RDI should be anyway.

This equates to 56-67g protein/day.

Achieving this is easy on a plant-based diet providing you eat sufficient calories and a wide range of different plant foods, ensuring you include higher protein sources as mentioned.

☑Plant proteins contain all essential amino acids and are not associated with increased risk of chronic diseases, unlike certain animal proteins (red and processed meat).
☑They are also packed with dietary fibre and beneficial phytochemicals.
☑Swapping some animal protein for plant protein can benefit your health and longevity.

Do you need help optimizing your protein intake for your specific health goals? I am here to help!

Send me a DM or email me at sarah@eatplantsforhealth.com.au

20/08/2025

⭐From feeling hopeless, alone and frustrated to confident, in control and supported⭐

When Tom first started working with me, he was navigating a serious relapse of ulcerative colitis (a type of inflammatory bowel disease). He had been following a very restrictive diet, in addition to medication, using the bathroom up to 20 times per day. He was unsure about the next steps required to get his symptoms under control so he could regain his health.

Fast forward 8 months...
☑Clinical remission of ulcerative colitis as measured by colonoscopy
☑Meaningful, measurable improvements in health and wellbeing
☑Improved energy and resilience
☑Significantly diminished food fears
☑Renewed confidence in ability to prepare healthy, nutritious, plant-based meals that support digestive health
☑Growing repertoire of cooking skills

This was not about a quick fix. It involved working with Tom's medical team in conjunction with therapeutic diet and lifestyle changes to support his body's ability to heal.

This approach has allowed Tom to build confidence in his body and an optimistic mindset which has resulted in physical and emotional resilience and measurable improvements in his health.

Thank you for trusting me with your healing journey Tom!

If you are ready to:
⭐Learn how to work with your body and not against it
⭐Feel in control of your health
⭐Improve your energy and nutrition
.. I would love to work with you too! Please get in touch via DM or email (sarah@eatplantsforhealth.com.au) to learn more about how I can help you overcome a health crisis and live well.

19/08/2025

Further evidence to support eating more plants for cancer reduction 🌱

New research from the Adventist Health Study-2 link vegan diets with a 24% lower overall cancer risk. This includes reduced risks for breast cancer, lymphoma, and colorectal cancer. The research supports the role of plant-based nutrition in cancer prevention strategies.

Read more: https://www.pcrm.org/news/health-nutrition/vegan-diets-linked-lower-risk-breast-cancer-more-cancer-news

17/08/2025

Did you know that health coaching is not just another fad or "wu wu" but is supported by evidence to make a measurable difference to your health?

Studies have shown that health coaching can help reduce chronic pain, improve quality of life, lower cholesterol, improve blood glucose control in type 2 diabetics, increase and improve adherence to physical activity and help us achieve meaningful weight loss.

I have certainly observed some amazing results in my clients.

If you are keen to explore how health coaching can benefit your health, make sure you choose to work with an appropriately trained and certified health coach.

I am proud to have been trained by Wellness Coaching Australia and certified by Health Coaches Australia and New Zealand Association (HCANZA).

14/08/2025

⭐How to make HEALTHY & ENVIRONMENTALLY SUSTAINABLE food & beverage choices ⭐

I was interested to read a recent paper published in Frontiers in Nutrition aiming to provide a simple visual format to encourage more informed food and beverage choices.

We already have a vast array of knowledge regarding the environmental and health effects of foods but no studies have effectively communicated this in an easy to understand visual format.

Next time you are food shopping and wondering what to put in the trolley to support your health and that of the planet, try using this chart!

☑Aim for mostly green choices where possible for a win-win

And remember, there are no healthy humans without a healthy planet! 🌎

You can find the paper here: https://doi.org/10.3389/fnut.2025.1572297

13/08/2025

Want to reduce your cancer risk? Eat more plants! 🍎🥑🥦🍠

A new observational study has looked at the link between vegetarian, pescatarian, and vegan diets and cancer risk.

11/08/2025

⭐️WHY WORK WITH ME?⭐️

Are you having a mid-life health crisis?

Maybe you are experiencing uncomfortable and embarrassing digestive symptoms, low energy, weight gain, peri/menopause symptoms or elevated health biomarkers like cholesterol or blood pressure?

I can help!

Here are some of things you can expect to gain when you work with me:
☑️Improved awareness and understanding of your body, mindset, and behaviours.
☑️A clear understanding of healthy evidence-based diet and lifestyle habits and the ability to integrate them into your life to improve your health
☑️Renewed confidence in yourself and your ability to support your own and your family's health

😍Why work with me? I've been there!

I'm a professionally qualified nutritionist and health coach who is a member of Health Coaches Australia and New Zealand Association (HCANZA). I also have lived experience having navigated my own mid-life health crisis and implemented diet and lifestyle changes whilst working and managing a young family. My passion is now helping others like you to do the same.

Keen to learn more? Please send me a DM or email me to discover more about my 1:1 nutrition and health coaching services.

sarah@eatplantsforhealth.com.au

05/08/2025

🥦SIMPLE SWAPS TO BOOST FIBRE INTAKE & IMPROVE GUT HEALTH🍠

Most Australian's don't meet the recommended daily fibre intake of 30g.

Low fibre intake can lead to digestive issues including IBS, IBD, and diverticular disease and has also been associated with multiple chronic health conditions including heart attack, stroke, diabetes, certain cancers, autoimmune diseases, Alzheimer's disease, anxiety and depression.

Here are some simple swaps to help you boost fibre intake without having to totally overhaul your diet:

🍞1. Swap refined grain products for whole grain
There is definitely a place for refined grain products, especially if you have kids but try adding whole grain products where possible. For example, when making pasta I usually do a mix of half white and half wholegrain. Another option is to serve e.g., white rice for the family and a packet of pre-cooked brown rice for yourself.

🫘2. Swap animal protein for plant protein
Australian's protein intake is heavily biased towards animal protein, animal protein containing zero fibre. An easy way to boost fibre intake without compromising protein intake is to swap animal-based protein for plant sources including tofu, tempeh, legumes, beans and split peas. If your family is wary of beans and tofu, try swapping some meat for plant protein in a dish e.g., half beef mince, half lentils in Bolognese.

🥑3. Swap animal fats for healthy fats from whole plant foods
Once again, animal foods don't contain any fibre, plus come with higher levels of less healthy saturated fats. Depending on what you are making, swap butter, cheese or cow's milk for fibre filled plant-based options like avocado, hummus, cashew cheese or soy milk.

NOTE: If you have a diagnosed digestive disorder or disease, increasing fibre intake may cause uncomfortable digestive symptoms so please seek guidance from a qualified nutritionist or dietician who works with people with these conditions.

Do you need support adding more fibre so you can improve your gut health? I'm here to help! Please contact me via email or head to my website to book a free 30-min health consultation.

sarah@eatplantsforhealth.com.au
https://eatplantsforhealth.com.au/book-now/

29/07/2025

🍉My Top Tips for Improving Digestive Health🥦

As someone who has overcome some fairly significant digestive issues (Crohn's disease, IBS), I am often asked about tips for improving digestion. These are my top 3.

1. Start the day with lots of hydration (lemon water, smoothie, fruit etc.) which is light and easy on the digestive tract.
2. Finish eating by 7pm if possible, to give your gut microbes and digestive tract a well-earned rest (12-14 hours minimum)
3. Include whole plant foods with every meal to feed your gut microbes and promote digestive health.

Gut health doesn't have to be complicated but if you are struggling with digestive issues, please get some support from a qualified nutritionist or dietician.

Otherwise, give these a try and let me know how you get on!