TE Health and Nutrition

TE Health and Nutrition Personalised nutritional support, ensuring your health journey is uniquely tailored and empowering for lasting change!

Hi, I'm Tara Ellis, a passionate and certified health and wellness coach and sports nutritionist based in Adelaide, here to help you embark on a transformative journey towards better health and wellness. We believe that nutrition shouldn't be confusing or overwhelming. Our mission is to make holistic health and balanced nutrition accessible and enjoyable for everyone. Whether you're looking to lose weight, improve your overall well-being, or optimise your performance as an athlete, we're here to support you every step of the way. Our services include:
✨ Personalised nutrition plans tailored to your needs and goals.
✨ Ongoing wellness support with regular check-ins and goal setting.
✨ Access to online resources, educational materials and recipe books.
✨ Community events and social media groups for continuous encouragement and support. We understand the challenges of maintaining a healthy lifestyle amidst a busy life, family commitments, and the overwhelming amount of conflicting information online. That's why our approach is not just about providing nutritional advice but also about educating and empowering you to make sustainable changes that fit your lifestyle. Join our community and let's create a balanced, healthier future together. Whether you're in Adelaide or anywhere in Australia, our online services make it easy for you to get the support you need, when you need it.

👉 Ready to start your journey? Book a free 20-minute discovery call today and let's chat about how we can help you achieve your health and wellness goals. (Whilst we are still setting up our business please email or message us for enquiries, thank you for your patience and support). Stay connected with us for tips, inspiration, and updates! 🌱

Ever feel like you’re just stuck when it comes to food? Whether you’re trying to lose weight, boost your energy, or make...
11/11/2024

Ever feel like you’re just stuck when it comes to food? Whether you’re trying to lose weight, boost your energy, or make healthier choices, it can feel overwhelming. I get it—sometimes we all need a little guidance to cut through the noise and make real, lasting changes.

As a nutritionist, I’m here to help you feel in control of your eating habits and give you the tools that work for your lifestyle. Want to learn how to track calories? Looking for easy meal ideas that fit your goals? Or maybe just some simple swaps to make healthy choices feel easier?

Starting at just $30 a week with only a 1-month commitment, we’ll work together in whatever way feels right for you. Let’s chat if you’re ready to take that first step toward a healthier, happier version of yourself!

Want to stay on track with your nutrition goals? Meal prep is key! Setting aside time on the weekend to prep means you’r...
10/11/2024

Want to stay on track with your nutrition goals? Meal prep is key! Setting aside time on the weekend to prep means you’re ready to go for the week—and makes a huge difference when life gets busy. 🥒🔪

Here are my top meal prep tips to set yourself up for success:
1. Prep Breakfasts: If mornings are tight, meal-prep your breakfasts. Choose options like overnight oats or egg muffins that can be made in bulk and are quick to grab on your way out.

2. Organise Your Lunches: Keep your fresh veggies whole until you’re ready to eat to avoid spoilage, but portion them into containers so they’re ready to chop and go.

3. Sort Out Your Snacks: Pre-pack all your snacks so you can grab them as you head to work on Monday. This keeps you on track and prevents unplanned snacking.

4. Get Dinners Ready: Make a batch of your proteins and carb sources ahead of time. With the main parts of dinner ready, you’ll avoid the temptation to order takeout or stray from your plan!

The more prepared you are, the easier it is to stick to your goals. With everything set up, there’s less temptation to make impulsive choices, and your meals become quick, easy, and nutritious all week long!

Golden Biscoff Ice Creami – the ultimate Ninja Creami recipe you need in your life! 🍨✨Got an ice cream maker and LOVE B...
31/10/2024

Golden Biscoff Ice Creami – the ultimate Ninja Creami recipe you need in your life! 🍨✨

Got an ice cream maker and LOVE Biscoff (like everyone does right now - unless you’re moving towards the pistachio Papi trend), then you must try this recipe!

Ingredients:

• 20-40g Golden Ice Cream Custard
• 200ml milk of choice (I use almond milk!)
• 60g banana 🍌
• 15g Biscoff spread (mix-in heaven)
• 1 Biscoff biscuit for that perfect topping crunch

Tip: add some peanut butter granola or crushed biscuits on top for extra crunch!

Trust me, this recipe is next-level good. It’s a must-try that’ll have you craving seconds! Plus keeps your muscles recovering for longer with the slow digesting casein protein = bigger gains! 🤤🔥

Taking a couple of hours on the weekend to meal prep can set you up for success all week! By prepping ahead, you’re maki...
25/10/2024

Taking a couple of hours on the weekend to meal prep can set you up for success all week! By prepping ahead, you’re making it easier to stay on track with your nutrition goals and avoid last-minute unhealthy choices. 🥑💚

Here are my top tips to keep meal prep simple and effective:

1. Prep for the whole week (yes, including the weekend!). Having everything ready means no excuses.
2. Only buy what you need—this saves money and helps keep you on track.
3. Your meals don’t need to be fancy! Focus on nutritious, balanced meals rather than presentation.
4. Only chop what won’t go bad. Keep fruits and veggies whole until the day of or night before to keep them fresh.
5. Freeze anything prepped beyond 6 days to prevent spoilage and contamination.

A little planning now means a stress-free, nutritious week ahead! 💪

Fuel your body right for optimal weight training performance! 💪 Timing your nutrients is key to maximising your energy a...
19/10/2024

Fuel your body right for optimal weight training performance! 💪 Timing your nutrients is key to maximising your energy and recovery.

🔹 Pre-workout: Focus on fast-digesting carbs and ideally bit of protein for fuel (if you have 1-2hrs before training to consume a meal). Some of my favs for under 1hr:

• 🍯 Honey & rice cakes / white bread
• 🍌 Banana
• 🍬 Natural jelly lollies

🔹 Post-workout: Time to refuel with carbs and protein to support muscle recovery (aim for within an hour of training):

• 🥤 Protein smoothie
• 🥣 Oats with protein
• 🍛 Rice & protein (mince or chicken)

Fuel up, train hard, recover strong! 💥

SANDO SPOT #3 - has a delicious range of focaccia’s and pastries! Plus they make amazing coffee. I tried their mushroo...
18/10/2024

SANDO SPOT #3 - has a delicious range of focaccia’s and pastries! Plus they make amazing coffee.

I tried their mushroom and pesto focaccia and it was delicious! Whilst not the most “nutritious” SANDO all the ingredients tasted so fresh and it was a reasonable price - $15.

My rating: 7/10 ⭐️

Get Summer-Ready with My Enhanced Weight Loss Plan! ☀️👊🏻Want to lose 0.5-1kg per week and feel amazing this summer? My n...
08/10/2024

Get Summer-Ready with My Enhanced Weight Loss Plan! ☀️👊🏻

Want to lose 0.5-1kg per week and feel amazing this summer? My nutrition-focused support plan is here to help you reach your goals—without the guesswork!

💪 What’s Included:

• Simple 1-Day Meal Plan to follow for 2 weeks, making it easier to track your progress and adjust as needed for MAXIMUM results.
• Learn about nutrition so you can form new habits and manage your health long-term!

✨ Limited Time Offer: Just $30 per week (pay weekly or fortnightly)!
💡 Add on an extra 1-day meal plan for just $10 more!

☀️ Summer’s almost here—don’t wait! DM me to start your journey today and let’s make those goals a reality.

📣 Transform Your Weight Loss Journey Today with My Enhanced Support Plan! 🌟Looking to shed those extra kilos as we head ...
08/10/2024

📣 Transform Your Weight Loss Journey Today with My Enhanced Support Plan! 🌟

Looking to shed those extra kilos as we head into summer, but need the right plan and support to stay on track? My nutrition-focused weight loss support is designed to help you lose 0.5-1kg per week over 8 weeks, with only a 1-month lock-in commitment!

✨ What’s Included:

• Custom 1-Day Meal Plan designed to be repeated for 2 weeks.
• This allows us to track your progress, make easy adjustments, and get you the BEST results possible!
• Learn the basics of nutrition and build lasting habits to manage your health long-term.

🎯 Special Offer: Just $30 per week! Pay weekly or fortnightly—your choice.
💡 Optional Add-on: For just $10 extra, get an additional 1-day meal plan!

🔗 LIMITED TIME DISCOUNT – Start today and get everything you need to lose weight and feel great!

Let’s work together on making real, lasting changes! DM me for more info or to get started.

Refreshing Schnitzel Noodle Bowl – Perfect for Summer! ☀️🍜Looking for a light, refreshing meal to keep you fueled this s...
02/10/2024

Refreshing Schnitzel Noodle Bowl – Perfect for Summer! ☀️🍜

Looking for a light, refreshing meal to keep you fueled this summer? Try this Schnitzel Noodle Bowl, packed with flavor and just over 500 calories per serving! 😍

💪 Micronutrient Boost:

Carrots 🥕 and cucumber 🥒 provide essential vitamins like vitamin A, C, and K to support your immune system and skin health.

Pinenuts are loaded with healthy fats and minerals like magnesium for energy production and muscle function.

With 21g of protein from Olga’s crispy chicken schnitzel, it’s the perfect balance of protein, healthy fats, and carbs to keep you satisfied without feeling heavy. Plus, the low-sugar Mingle Sweet Chilli Sauce adds a burst of flavor without the extra calories!

Enjoy this vibrant bowl chilled or at room temp—ideal for a summer lunch or dinner! 🌿🍽️

🧐 Choosing Foods That Align With Your Goals🌱When it comes to nutrition, it’s not just about following a generic plan or ...
27/09/2024

🧐 Choosing Foods That Align With Your Goals🌱

When it comes to nutrition, it’s not just about following a generic plan or jumping on the latest diet trend — it’s about finding what works for you and aligns with your personal goals. But first, have you stopped to ask yourself a few important questions?

👉 What does health mean to you?
👉 Is your goal physique-focused, weight-focused, or feeling-focused?
👉 Why do you want these goals?

Take a moment to reflect. Are these goals driven by your own desires, or are they influenced by external pressures? If you’re pursuing something just because others say you “should,” without a strong internal “why”, you might find it hard to stay on track.

🌟 The clearer you are about your reasons, the better you’ll be able to stay committed long term. Whether you’re aiming for better energy, a specific look, or just to feel your best, having a powerful why keeps you focused and motivated through the ups and downs.

Ask yourself: What will it take to keep me accountable? How can I make changes that feel right for me?

Drop a comment below!👇 What’s your goal and your strong “why” behind it?

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