Eat Plants for Health

24/06/2025

Come and see me at the Nutrition and Lifestyle Medicine Symposium in November! Book now to secure early bird rates 😀🌱

Our planning team is excited to welcome Eat Plants For Health as an exhibitor at the 2025 Nutrition & Lifestyle Medicine Symposium!

After experiencing a major health crisis in 2017, Sarah Radford discovered a whole food plant-based diet and regained her health. This experience ignited her love for human nutrition and learning, inspiring her to leave her career in the wine industry and become a qualified Nutritionist and certified Health Coach.

Eat Plants For Health was established to provide evidence-based nutritional information, guidance, and support. Sarah helps people experiencing common mid-life health issues to consistently eat more whole plant foods so they can experience improved health and well-being and live free-from preventable disease.

Learn more about Eat Plants for health on their website: https://eatplantsforhealth.com.au/

Thinking about joining us as a symposium sponsor? Details of sponsorship levels are available on our website.
https://www.doctorsfornutrition.org/nutrition-lifestyle-medicine-symposium/nlms25-sponsors-exhibitors/

19/06/2025

This week I was preparing for a colonoscopy and was required to eat a very low-fibre diet for 3 days prior.

I could consume foods and beverages including white bread, pasta, rice, noodles, potato (no skin), pumpkin (no skin), tofu, cheese, margarine, honey, maple syrup, vegemite, soy milk, tea, coffee, clear juices, and clear vegetable stock.

It was the TOTAL OPPOSITE to what I normally eat, totaling only 13g of fibre/day when I would normally consume 60+g/day. My food was also devoid of colour, flavour, texture and completely unappetizing, plus I found I was adding a tonne of salt to make it more interesting.

Within 3 days I felt sluggish, unsatisfied after meals, and constipated. It reminded me of how I used to feel when I was unwell, before I became plant-based 5 years ago!

The recommended dietary intake (RDI) for fibre in Australia is 25g/day for women and 30g/day for men but most adults don't meet these targets, getting around 21g/day or less. Research suggests an ideal target might be more like 40-50g/day.

Fibre is ONLY found in plant foods. Think fruits, vegetables, whole grains, nuts, seeds, mushrooms, seaweed, herbs and spices. Our health promoting gut microbes thrive on fibre.

This experience has highlighted to me the critical role that dietary fibre plays in our health. The benefits of adequate fibre intake include:

✅Feeling light, energized, satiated and clear-headed
✅Enjoying food that looks colourful, appetizing and tastes delicious
✅The ability to have regular, satisfying and effortless bowel movements
✅Substantially lowering your risk of chronic health conditions including constipation, hemorrhoids, diverticulitis, IBS, IBD, overweight and obesity, cardiovascular disease, diabetes, breast and bowel cancer

If you are feeling lethargic, constantly hungry, constipated, or you have a diagnosis, examine your diet and see if there could be room for improvement when it comes to fibre intake.

If you need personalized support to implement healthy diet and lifestyle behaviours, please get in touch:

sarah@eatplantsforhealth.com.au
eatplantsforhealth.com.au

28/05/2025

Are you waiting until you have a major health crisis before you start making positive changes to you diet and lifestyle?

I did! It's human nature!

However, from experience I can tell you that it's a lot easier to undo the damage when you don't have a full-blown diagnosis. Prevention is key!

Take a good hard look at your current reality.
What are you putting up with?
What have you accepted as a new normal but deep-down know isn't acceptable? What habits have crept in, or have you let slide that are taking you further away from your desired health?

Write it all down and create the emotional urgency required to take action NOW.

Don't let your health concerns spiral into a diagnosis before you start taking action!

Do you need help getting started with positive habit changes? I am here to help ❤

sarah@eatplantsforhealth.com.au
eatplantsforhealth.com.au

19/05/2025

🍉WHAT I EAT IN A DAY AS A NUTRITIONIST & HEALTH COACH WITH CROHN'S DISEASE🍓

Today is world IBD Day! Currently around 180,000 Australian's have IBD (inflammatory bowel disease e.g., Crohn's, Colitis) and this figure is expected to rise. Australia has one of the highest rates of IBD in the world.

Research shows that the fibre-deficient western diet high in animal protein, animal fats, added sugars, food additives and ultra-processed foods has a deleterious effect on our gut microbiota.

Eating the western diet can create the perfect conditions for development of IBD and can increase disease severity, making you more likely to require hospitalization, medications and surgery.

Since shifting from the standard western diet to a whole food plant-based diet in 2020 I have been able to remove all Crohn's disease medications (I had previously been on 7 different medications over the course of 3 years) and now live a vibrantly healthy life. I enjoy eating an abundance of whole plant foods, without fear or pain. Yes, I love fruit! I also now have boundless energy, confidence and optimism.

If you are struggling with IBD and eat a standard western diet, please look beyond medications and start taking control of your health by shifting to a plant-based diet. You have nothing to lose and everything to gain!

If you need support making the shift to eating more plants and regaining your health, please get in touch.

sarah@eatplantsforhealth.com.au
eatplantsforhealth.com.au

17/05/2025

🍉10 Plant Foods in Our Shopping Trolley Every Week🥑

As a plant-based family of 4 we eat A LOT of food! We enjoy a variety of fruits, vegetables, whole grains, legumes, nuts, seeds and spices but here are some of our favourite staple items I put in our shopping trolley every week:

1. Broccoli
2. Tofu
3. Avocado
4. Sweet Potato
5. Canned Beans
6. Soy Milk
7. Watermelon
8. Bananas
9. Frozen berries
10. Leafy Greens

What are the favourite plant foods that you enjoy every week? Let me know in the comments.

Do you need support incorporating more plant foods into your diet to improve your health?

Email me or book a complimentary 30-minute health consultation via my website:
sarah@eatplantsforhealth.com.au
www.eatplantsforhealth.com.au

16/05/2025

I have recently written an article on IBD and diet which you can check out in my website 🌱

www.eatplantsforhealth.com.au

Plant-based diets can be 98 percent effective in keeping ulcerative colitis patients in remission, far exceeding the efficacy of other treatments. “One of

15/05/2025

❤️Are you a chia pudding lover? I am and this recipe made with home-made almond milk is so creamy and delicious! It's definitely worth making your own nut milk as the flavour is so much better than store-bought.

Chia Pudding with Home-made Almond Milk

Almond Milk
1 cup raw almonds, soaked for 6 hours, strained and rinsed
3 cups water
1 Medjool date, pitted
Splash of vanilla extract

Place soaked almonds in a high-speed blender with water, the date, and vanilla. Blend on high for 1-2 minutes.

Pour and strain through a muslin cloth or nut milk bag into a large jug. Squeeze as much of the liquid from the pulp as possible and discard the pulp. It should yield approximately 3 cups of almond milk.

Chia Pudding
3 cups almond milk
3-4 tbsp chia seeds/cup
1-2 tsp maple syrup (optional)

Pour the almond milk into 3 x 250ml jars with lids. Add 3-4 tbsp of chia seeds to each jar and stir to combine. Add maple syrup if desired.

Leave the jars on the bench for 15 minutes then stir again to incorporate the chia seeds. Leave for another 15 minutes, stir again then add the lids and place in the fridge for 2 hours or overnight for best results. They should keep in the fridge for 3 days. 1 jar makes 1-2 serves.

Serve with chopped berries or seasonal fruit of choice. Enjoy!

01/05/2025

Are you trying DIY Healing?🧐

I certainly did!

For three long years I tried multiple approaches to overcoming Crohn's disease on my own. From various fad diets to testing, procedures, medications, supplements and multiple healing modalities.

I spent thousands of dollars with ZERO results, in fact my disease was worsening, and my Dr was talking surgery and clinical trials 😱

Something had to give.

Finally, I invested in the support of a qualified nutritionist and health coach and within one month my body was showing signs of healing.

Spare yourself the time, money and frustration I experienced and invest in the support of a trained health professional that you trust.

👍If you think we might be a good fit to work together, please email me or book a complimentary 30-min health consultation via my website ☺️

sarah@eatplantsforhealth.com.au
www.eatplantsforhealth.com.au

29/04/2025

🥑MY TOP 3 REASONS WHY I CHOOSE TO EAT A 100% PLANT-BASED DIET🍉

Do you need help shifting to a more plant-based diet?

Please email me or book a complimentary 30 min health consultation via my website

sarah@eatplantsforhealth.com.au
www.eatplantsforhealth.com.au

12/04/2025

I recently lost my closest aunty to complications associated with Alzheimer's Disease.

In the last few years, we watched her heartbreaking decline from a proud, immaculately dressed lady to someone who was confused, distressed and didn't recognize us.

Previously, this would have made me feel incredibly anxious about what the future may hold for my own brain health. However, I now understand that a dementia diagnosis is not simply due to bad luck or bad genes and that there are several modifiable risk factors that we have control over, which is great news!

The 2024 update on the Lancet Commission on dementia identifies 14 key modifiable risk factors, and there's likely more to come. At least 50% of all dementias can potentially be prevented by undertaking these specific actions to address the risk factors:

1. Ensure quality lifelong education. Challenge yourself with new activities in everyday life e.g., different types of exercise, learn a musical instrument or language
2. Avoid smoking
3. Avoid excessive alcohol consumption. Alcohol is a neurotoxin
4. Treat depression effectively e.g., therapy, medication
5. Make hearing aids accessible
6. Screen and treat vision loss
7. Prevent or manage diabetes to improve blood glucose regulation
8. Maintain a healthy body weight
9. Prevent or reduce hypertension to stabilize blood pressure and keep systolic BP below 130 mm Hg from age 40
10. Detect and treat high LDL cholesterol from midlife
11. Use helmets and head protection when participating in contact
sports and riding bicycles
12. Undertake regular physical activity and movement e.g., 150 mins/week
13. Reduce social isolation e.g., join a sporting club or group fitness class, maintain social connections, avoid living alone
14. Reduce exposure to air pollution. Use an app to track outdoor air quality, avoid going outside if air quality poor, use a N95 mask, use an air purifier

🍉FYI, a healthy whole food plant-predominant diet (e.g., MIND diet) can address risk factors including obesity, diabetes, hypertension, and high cholesterol.

🧠What can you do today to reduce your dementia risk?