Kay J Nutrition

Kay J Nutrition Kaylee is an accredited practicing dietitian who specialises in helping women with Polycystic Ovarian Syndrome (PCOS) manage their symptoms.

Founder, Kaylee Saw, is passionate about teaching women with PCOS how to manage their PCOS symptoms by making long term dietary changes. There are no quick fixes here! This is all achieved through undertaking her Cyster Action Plan program. The Cyster Action Plan is a 12 week program that helps educate women on how to manage their PCOS symptoms, without cutting out carbohydrates and dairy products from their diet. As part of the program you will learn how to:

* Set and achieve SMART goals

* Incorporate low GI foods into your diet to balance your blood sugars

* Perfect your portion sizes

* Enjoy foods you love without guilt

* Combat emotional and boredom eating

Need a quick on-the-go snack option?? 🙋‍♀️🙋‍♀️ Save this post to refer back to! Muesli bars are a great option! Here are...
01/12/2021

Need a quick on-the-go snack option?? 🙋‍♀️🙋‍♀️ Save this post to refer back to! Muesli bars are a great option! Here are my top tips for choosing a PCOS friendly muesli bar ⬇️⬇️⬇️
⭐️ Look for fibre! Try and choose a muesli bar with 3g per serve
⭐️ Choose bars with

Have you been told that all you need to do to manage your PCOS is "lose weight"?? 🤦‍♀️🤦‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀This stateme...
22/10/2021

Have you been told that all you need to do to manage your PCOS is "lose weight"?? 🤦‍♀️🤦‍♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This statement is so FRUSTRATING and I feel you cyster! Unfortunately, PCOS management is not that simple (plus, losing weight is hard enough 🙄🙄)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Managing PCOS involves a range of lifestyle changes, such as:⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Partaking in regular exercise that you enjoy⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Managing your symptoms through increasing your consumption of key nutrients (e.g. magnesium and omega 3's)⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Switching to carb sources that will fuel your body to perform optimally ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Managing your stress levels ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Optimising your sleep ⠀⠀⠀⠀⠀⠀⠀⠀⠀....................and so much more!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That's why I believe in a holistic approach to PCOS management; It's not just about weight loss, it's about changing your lifestyle!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you need help managing your PCOS? I am currently wait listing for the next intake of my 12 week PCOS management program, The Cyster Action Plan. This program will help you build the foundations for optimal long-term management of your PCOS symptoms. Want to join the waitlist? Send me a message today!

19/10/2021

It's not a fun experience, but it is important 😅😅 Can you relate? Let me know in the comments below 👇👇👇

Are you looking for quick and simple meal options that required no prep?? 🙋‍♀️🙋‍♀️ Take a look at these meal combos usin...
17/10/2021

Are you looking for quick and simple meal options that required no prep?? 🙋‍♀️🙋‍♀️ Take a look at these meal combos using options that you can purchase and throw together!
Do you struggle with preparing healthy meals during the week? Let me know in the comments below 👇👇
Note: All quantities listed are for 1 serve

Why does managing your PCOS symptoms take TIME?? 🤔 Read on below 👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Managing PCOS involves a range of l...
12/10/2021

Why does managing your PCOS symptoms take TIME?? 🤔 Read on below 👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Managing PCOS involves a range of lifestyle changes that cannot be made and sustained overnight, such as:⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Partaking in regular exercise that you enjoy⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Managing your symptoms through increasing your consumption of key nutrients (e.g. magnesium and omega 3's)⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Switching to carb sources that will fuel your body to perform optimally ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Managing your stress levels ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✔️ Optimising your sleep ⠀⠀⠀⠀⠀⠀⠀⠀⠀....................and so much more!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
That's why my during my signature PCOS management program you'll have me as your accountability buddy for 12 weeks! Because change is HARD and you shouldn't have to do it alone!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to join the waitlist for my next intake? Send me a message today!

Forgot to pack your work lunch?? 🙋‍♀️🙋‍♀️ Save this post to refer back to! Try this formula for creating a PCOS friendly...
10/10/2021

Forgot to pack your work lunch?? 🙋‍♀️🙋‍♀️ Save this post to refer back to! Try this formula for creating a PCOS friendly lunch using pre-prepared supermarket products ⬇️⬇️⬇️
Step 1: Choose a low GI carb source: I recommend one of the following:
🌟 1/2 a packet Vetta microwave smart fibre penne
🌟 4 Vita-Weat crackers (try the five super seeds or 9 grains varieties)
🌟 1/2 a microwave basmati rice cup
🌟 1/2 a SunRice super grains multigrain blend microwave rice cup
Step 2: Choose a lean protein source: I recommend one of the following:
🌟 Edgell snack time bean can (e.g. chickpeas or kidney beans)
🌟 John west 95g can of tuna or salmon
🌟 2 hard boiled eggs (I found these pre-made Sunny Queen ones next to the raw egg cartons in my local Woolies)
Step 3: Choose a source of vegetables: I recommend one of the following:
🌟 2 x single serve frozen steam fresh vegetable packets (opt for vegetables such as cauliflower, carrots, broccoli, corn, beans, peas)
🌟 Single serve salad bowls or pre-prepared mixed salad leave packets from your supermarket's fresh vegetables section
Found this post helpful? Share it with a friend who needs to see this!

Want to know the key pillars for managing insulin resistance? ✋✋ Read on below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⭐ Meal structure ...
06/10/2021

Want to know the key pillars for managing insulin resistance? ✋✋ Read on below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Meal structure and portion sizes: How you structure your meals and the portions you consume are key elements of optimal blood sugar control. At each meal, try and include a source of healthy fats, lean protein and carbs.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Enjoyable exercise: Any movement helps with managing insulin resistance! Try and find something that you can enjoy daily. It could be as simple as going for a walk around your neighbourhood.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Low GI carbs: Swapping high GI carbs for low GI carbs helps control our blood glucose levels and keep us fuller for longer! See my "10 low GI food swaps" reel for more information.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Managing stress and sleep: Research shows that continuous high stress and inadequate sleep negatively affect insulin resistance. Seek help from a psychologist or qualified counsellor to help manage these aspects.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐ Supplements: Supplements are there to do just that; supplement your dietary intake. Supplements fill the vitamin and mineral gaps in your diet, BUT, they shouldn't replace a well balanced diet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you struggle with managing insulin resistance? Let me know in the comments below ⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀

Has your mental health been affected by your PCOS diagnosis? Read on below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀It's important to hig...
03/10/2021

Has your mental health been affected by your PCOS diagnosis? Read on below ⬇️⬇️⬇️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's important to highlight that mental health is just as important as physical health when helping women manage their PCOS. Often people do not recognise the mental toll PCOS can take on someone, as the condition is still widely misunderstood.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
A recent study of undertaken by the University of Adelaide showed that the prevalence of depression among women diagnosed with PCOS was 50% higher than those without PCOS. The symptoms women experience with PCOS are distressing and often women feel alone in managing this condition.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you know someone with PCOS, use this post as a reminder to reach out and ask them if they are okay. If you're struggling or require assistance with managing your mental health, reach out to a health professional you trust who can point you in the right direction to receive help tailored to you.

Are you struggling with yo-yo dieting? 🙋‍♀️ Find out how to get out of the dieting cycle below 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀If you...
28/09/2021

Are you struggling with yo-yo dieting? 🙋‍♀️ Find out how to get out of the dieting cycle below 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you suffer from I’m sure you would have experienced the . A cycle where you go through the following phases:⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 feeling motivated to lose weight⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 lose motivation because you don’t see progress fast enough⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 give up because you can’t stick to the unsustainable diet rules⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 feel bad about yourself because you couldn’t stick to the diet⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 try another diet that is doomed to fail⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why do we lose motivation? Because diets are not sustainable 🙅‍♀️ So what can we do to avoid dieting?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ understand that weight loss takes TIME and PATIENCE; there is no quick fix⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ learn how to balance “healthy” foods and “treat” foods by learning appropriate portion sizes⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ practice eating mindfully; being present while we eat helps avoid over-eating⠀⠀⠀⠀⠀⠀⠀⠀⠀
⭐️ focus on other measures of progress besides the number on the scale; just because your weight doesn’t change, doesn’t mean you’re not making progress⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have you ever been stuck in a dieting cycle? Let me know in the comments below 👇👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

28/09/2021

PCOS friendly breakfast egg muffins!
Serves: 3
INGREDIENTS:
▢ 6 large eggs
▢ Salt and pepper to taste
▢ 1 cup baby spinach chopped
▢ ½ cup diced red capsicum
▢ 2 tablespoons diced red onions
▢ ¼ cup low fat shredded cheese
METHOD:
1. Preheat the oven to 375°F. Coat a muffin tin with cooking spray or line six of the cups with paper liners.
Crack the eggs into a large bowl or measuring cup with spout, and use a whisk or hand blender to blend the eggs until smooth.
2. Add the spinach, peppers and onions into the greased muffin cup. Carefully pour the beaten eggs into each of the six muffin cups until the liquid almost reaches the top. Season with salt and pepper. Sprinkle the cheese on top of each egg muffin
3. Bake for 15-18 minutes or until eggs are set.
4. Run a butter knife around the edges to help loosen them. Serve immediately.
Recipe adapted from
Video credit
Will you add these to your weekly meal prep? Let me know in the comments below! 👇👇👇

28/09/2021

PCOS friendly breakfast egg muffins!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Serves: 3⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
INGREDIENTS:⠀⠀⠀⠀⠀⠀⠀⠀⠀
▢ 6 large eggs⠀⠀⠀⠀⠀⠀⠀⠀⠀
▢ Salt and pepper to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
▢ 1 cup baby spinach chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
▢ ½ cup diced red capsicum⠀⠀⠀⠀⠀⠀⠀⠀⠀
▢ 2 tablespoons diced red onions⠀⠀⠀⠀⠀⠀⠀⠀⠀
▢ ¼ cup low fat shredded cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
METHOD:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Preheat the oven to 375°F. Coat a muffin tin with cooking spray or line six of the cups with paper liners.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Crack the eggs into a large bowl or measuring cup with spout, and use a whisk or hand blender to blend the eggs until smooth.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add the spinach, peppers and onions into the greased muffin cup. Carefully pour the beaten eggs into each of the six muffin cups until the liquid almost reaches the top. Season with salt and pepper. Sprinkle the cheese on top of each egg muffin⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bake for 15-18 minutes or until eggs are set.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Run a butter knife around the edges to help loosen them. Serve immediately.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recipe adapted from ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Video credit ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Will you add these to your weekly meal prep? Let me know in the comments below! 👇👇👇

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Brisbane, QLD

Opening Hours

Wednesday 6:30pm - 8:30pm
Thursday 6:30pm - 8:30pm
Saturday 10am - 1pm

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