The Healthy Millennial (2025)

24/03/2022

CAFE vs HOMEMADE?!

🍳Now, let me make clear… I'm a big lover of a delicious cafe breakfast, however, I also noticed (and enjoyed) the savings that happened during lockdown when we couldn’t eat out as much.

So, here's an interesting comparison to get you thinking about how you spend your 💰. Can we combine a love for eating out and also take on some of those budgeting wins from lockdown living?

❔Are there some meals you might be able to make just as delicious, if not more delicious from home for a loooot cheaper?

I love ordering some yummy eggs and avo on toast, but I can’t seem to say no to the $5+ sides. 😩

When it comes to food, enjoy those delicious meals eaten out with friends and family. However, it won't hurt to think about where and how you can get the most bang for you buck with food. 🧐

Enjoy it, invite your pals over for a Saturday morning breakfast feast and save $$$.

Happy Friday! 💃🏼

28/10/2021

Hunger - what does it mean and what is our body telling us?!

There's a heap of reasons you might experience feelings of hunger, and they're all worth listening to. Sadly, hunger is something I often see people ignoring, or even being afraid of due to fear of not knowing how to manage it, thinking they have no self-control or thinking they just have to "learn to be hungry".

This is something that usually has some really simple fixes - depending on the reasons for hunger.

So, next time you're feeling hungry (or hangry) and it's left you feeling a little bit confused about what to do about it... have a think about why you might be experiencing the hunger.

Some common ones:
1. You haven't eaten anything yet (or for a few hours). In which case, go and eat something. Aim to include something with filling protein, healthy fats and fibre to keep you feeling satisfied.

2. You've exercised and your body has burnt through some serious fuel!!!! In which case, you need to consider your training load and focus on refuelling at your next meal. This will help with recovery, will replenish your fuel stores and will keep you satisfied. Don't leave out the crucial elements of a post-exercise meal: carbs + protein.

3. You haven't had a great sleep. Poor sleep can have a big impact on your eating behaviours the next day. Your body is lacking energy, so it's going to signal you to eat, in hope of gaining some energy!

4. You haven't eaten enough protein, fat and fibre. These nutrients play key roles in keeping you satisfied over the day. Look back over the day, have you included these at each meal or snack?

5. You've eaten while distracted over the day. A common one in the WFH era. Have you eaten all of your meals distracted by your phone/computer/TV? Remove distractions while eating, give your body & brain the best chance at enjoying and taking note of the meal you've eaten!

12/10/2021

Online Clinic Appointments Available!

👋🏼 Hi all! This is just a friendly reminder if you're looking for nutrition support, don't hesitate to reach out.

💻 I'm available for online consultations at various times across Mon-Fri. If you have been thinking about reaching out for support and want to have a chat, don't hesitate to DM or email me so that we can arrange a call.

I will happily work with you to build the level of support that's accessible for you at this time. I offer discounted packages for those who are ready to commit to improving their health but need to be a little more budget conscious (don't we all)!

Always here for a chat if you're not sure. 😊

05/10/2021

Hungry and need something on-the-go?

Be prepared with some easy on-the-go snacks. Here are some of my favourite options!

💁🏼‍♀️ If you find you get partiuclarly snacky on the way home from work, plan ahead.

🚙 I often suggest keeping some healthy snacks stashed in your bag or car.

That way you can have a filling, nutritious snack at the time of your hunger, rather than let that hunger build and then feel you need to demolish any food in site when you get home.

16/09/2021

📢 HEY YOU, YOUR BODY NEEDS FUEL

Just leaving this here for anyone who needs to see this.

❕Remember: your body is burning fuel, all the time. Even when you're at rest, you're using fuel. If you're moving, that means you're using more fuel.

Don't forget to top up the tank with a quality fuel source.

You can't expect your body to thrive and feel great each day if you aren't giving it the fuel it needs to do so.

06/09/2021

Taking a break from the usual porridge to enjoy some perfectly loaded protein pancakes.

🥞 Protein pancakes made w/ choc PB powder, rolled oats, egg, chia seeds + vanilla.
🥝 Kiwi - great for the bowel movements.
🍓 Strawbs & blueberries (fresh and cooked) - for some powderful antioxidants.
🍌 Banana - for some good old natures energy.
🥥 Topped with some coconut flavoured .

So filling and delicious!!!!

01/09/2021

⏱ Short on time for breakfast prep in the morning?

➡️ Check out these ideas that are perfect to grab and go - whether that be straight to work, or start your commute to the study or dining room table (WFH life).

These can easily be prepped and packed the night before or on the weeekend, ahead of a busy work week.

22/08/2021

⛽️ Fuel for your Workload!

I often have athlete or active clients present to me, sharing that they expereince fatigue or burn out during their training sessions or over the training week (🚩🚩🚩).

🏃🏽‍♀️ Something that I always investigate is what their fuelling is like around training and exercise, particularly tough sessions. Much of the time, they are heading into really high output sessions, that require quality performance with inadeqaute (or no) fuel on board!

🍌 A really simple strategy is consuming some easily digestible carbohydrate prior to your tough session, to ensure you have enough fuel on board for the session ahead.

🍞 Some great pre-training snack ideas include banana, honey crumpets, jam on english muffins or honey & peanut butter on wihte toast.

These options include carbohydrate which can be easily and quickly broken down by the body and used for fuel.

What are some of your go-to pre-training snacks?

15/08/2021

🏃🏽‍♀️ Back to the dunes this lockdown, again - thanks to the push from .ep to get some perimeter runs out.

If only they ever got easier.

12/08/2021

🥦 Fresh or frozen, which is better?

I get questions about frozen food all the time! I am a big fan of frozen fruit & veg. Both from a convenience point of view and often cost!

Fresh produce is a great option to fill your diet. However, so is frozen produce. It can provide both a convenient and cost-effective addition to your fruit & veg intake.

Often, I find people seem a bit apprehensive around frozen fruit & veg, sharing they feel like it's almost cutting corners or not as healthy.
Don't spend another second worrying about that. A strategy which helps add fruit and vegetables to your diet, which may not be in there otherwise - is absolutely a positive.
Plus, I'm all about saving money where you can!

Frozen won't always be cheaper, depending on the season or product, but here's some food for thought! You might be able to spread that shopping budget a little bit further.

*Please do note, grocery store prices do change regularly, so this captures a moment in time and these partiuclar products won't always be these prices! It's just a prompt to keep frozen fruit & veg as part of the tool box!

How do you use frozen fruit or veg in your meals? Tell me below! ⬇️

05/08/2021

Think this one is more of a reminder to myself, more than anything. 😫⁠⁠
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I've learnt this the hard way. Caffeine doesn't sustain you forever - nor should it be your primary fuel source! ⁠

Don't forget to actually fuel your body with good food & nutrients.⁠⁠
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Yes - that means, step away from the desk and make yourself a nourishing meal or snack!⁠⁠
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02/08/2021

👌🏼 Weekend running location!

Feeling very lucky to have been near the beach during this lockdown. ⁠⁠
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I don't tend to put my hand up for a run - let alone a beach run, but with a little encouragement from / lockdown challenges, well and truly setting the pace and a view likes this, it seems anything is possible. 😂⁠⁠
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29/07/2021

😦 UBER EATS BREAKING THE BANK?

The old Uber Eats struggle - to order or not to order?

Now - I'm ALL for enjoying a range of foods, including takeaway, and embracing the convenience of food delivery, partiuclarly during a pandemic. It's an opportunity to support small businesses and it's also a chance to enjoy some delicious food after a busy week of work.

However, I also work with lots of young adults in the early years of their career, who present to me, eager to improve their health and often doing so under a tight budget - struggling to see a way through.

When we dig a little deeper, they're also relying on Uber Eats multiple times a week to get them through (that's alot of $$$ on takeaway). This is where I usually encourage some rethinking, for a few different reasons.

1 | Considering some additional meals at home and working to make these quick and easy, gives you the oportunity to exert more control over your nutrition and focus on adding beneficial foods to your diet more frequently.

2 | A well-planned budget can also be so empowering, in allowing you to enjoy plenty of the good stuff, without compromising on your health (physical or mental).

I thought this helped put things into perspective.

Imagine if you cut down that spending by half!?

What could you do with that money that would benefit your physical or mental health? So many things... travel, bring on the support of a health professional, join a social sport, fix that swing of yours with some golf lessons, add to an emergency fund, go on a girls trip (one day soon), join the gym, go to an art class - the list is endless!

Just something to consider 🤔

Share this with a pal who needs a friendly reminder this lovely Friday 🤭

22/07/2021

Well, I'm back…

How many times can one make a come-back to insta, I wonder? 🤔 😂

The hiatus lasted for a little longer than I intended. This time, I'm back (hopefully with no more unplanned 6 month breaks). Whilst I don't think anyone has been refreshing their insta daily, waiting for my return - here's a bit of an update about what I've been up to so far this year.

My work life has been ever changing over the last two years and in amongst that organised chaos, social media just dropped down the priority list. I'm not all that disappointed about it, I needed some time to regather, find some calm.

This year, I've been able to find my way into some awesome roles which I'm absolutely loving.

👩🏽‍🎓 I've had the best opportunity, tutoring at sharing the early learnings from my career so far, with the next group of Dietitians.

👩🏽‍💻 I've joined the team at clinic, having the prvilege to work with more wonderful clients from all walks of life!

💪🏽 And most recently, have had a blast starting work at - working closely with trainers, physios and exercise physiologists to deliver nutrition support in a really unique and engaging way (and put my sport science brain back to work).

Another bump in the road with this lockdown, but I can't wait to see what the post-lockdown life holds and get back to building these great new roles!

I’ve had some extra time to get in the kitchen and experiment, so I can’t wait to bring some new easy and healthy cooking ideas to your feeds soon.

18/01/2021

◽️SHOPPING GUIDE◽️

❔Not sure what to look for on the nutrition panel when you're selecting a product? This is one I get asked about really often by clients. Save this post and use this as a guide for your next shop.

🛒 Having awareness around food products and understanding how to read labels so that you can confidently make selections on your food shop is a really useful skill to have.

I hear all too often that taking on the grocery store and leaving feeling confident that you've packed your bags with food for a nutritious week can be totally overwhelming.

❕That's why I've created a 4-step shopping guide that you can access for free! Head to my website and get your copy now. Find this and more helpful tips for smashing your weekly shop.

10/11/2020

◽️MINDFUL EATING◽️

If you’ve never heard of mindful eating before, here’s a quick run down of some of the things you should know.

Mindful eating is all about making eating a more conscious experience. It’s focused on increasing the awareness and attention to your food and body.

The key principles of mindful eating involve;
〰️ Slowing down your eating.
〰️ Removing distractions from the eating experience.
〰️ Being aware of your hunger cues.
〰️ Engaging your senses in the eating experience.
〰️ Overcoming guilt and anxiety around food.
〰️ Eating to nourish the body.
〰️ Appreciating your food.

So, why try mindful eating?�
Our society has pushed us to become serial on-the-go eaters, with endless distractions available to us at meal time.

How often do you eat your meals scrolling through insta, watching TV or glued to your computer screen, working through lunch. If you’re not actually present for your meal time, it’s pretty tough to completely appreciate and enjoy your meal, right?

Do you find you’re always heading back for seconds or can’t seem to find a satisfying portion? This is another way that mindful eating can help.

Did you know, it can take your brain up to 20 minutes to realise you’re actually full. Slowing down and eating mindfully can help with this!

This is only some of the reasons why mindful eating can be a game changer.

I like to recommend people start by scheduling in some designated mindful meals over the week to practise some of these strategies.

Who else has some work to do when it comes to mindful eating?! 🙋🏽‍♀️🙋🏽‍♀️🙋🏽‍♀️ @ Sydney, Australia

03/11/2020

🥝 NUTRITIONAL DIVERSITY 🍓

I’m absolutely loving fruit salad at the moment, it tastes 👌🏼👌🏼 and is a really easy way to increase the variety of plant foods in your diet!

Did you know that eating a variety of plant foods is great for your gut health? Different coloured fruits also contain unique profiles of nutrients, which all contribute to keeping you healthy & thrivvvvving!

🍐Research suggests we should aim for at least 30 different plants each week.

🍍Are you a creature of habit and tend to opt for the same fruits & veg every day?

❕Then take this as your prompt to try something new this week! Maybe start with a batch of this delish fruit salad.

This has pineapple, mango, blueberries, strawbs, kiwi, pomegranate & passion fruit. (It’s also perfectly paired with some ice cream & melted choc for dessert 😋).

Monday	08:00 - 18:00
Tuesday	08:00 - 16:00
Wednesday	08:00 - 16:00
Thursday	08:00 - 16:00

The Healthy Millennial