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Sue-Ellen Nutrition Coach, Darwin (2025)

07/06/2025

This is going to sound contradictory right? I mean haven’t we always been told it’s not what you eat it’s how much you eat??

Well yes…but it depends on what your goals are…if I am training for a specific purpose or trying to lose body fat then focusing on how much I eat is absolutely key….but as I enter the mid years of my life it is fast becoming more evident that what I eat will play a vital role in how I will feel and how my body will respond heading into the later stages of life.

Feeling vibrant, young, fit, energetic and healthy is very much dependant on how I fuel my body: ensuring especially as we age that we are getting enough protein and fibre in our diet every day is extremely important. This will prevent muscle loss, brittle bones, injury and heart disease.

Being mindful of how much we eat, certainly still plays a key role but obsessing over calories becomes less important than obsessing over the types of food that we are consuming when we stop focusing on what we look like and start focusing on how our bodies feel and how we want to feel as we age.

03/03/2025

Eating well doesn’t have to be dull or boring!!

Forget the days of broccoli and chicken. By simply making the decision to cook from home makes it a healthier choice instantly!!

Try home made pizzas on wraps or flatbreads and load them with your favourite toppings meat, veg, greens and cheese!!

I promise even the kids will love it 🥰

19/02/2025

Did you know that food affects our mood?

That’s right!! What we eat has a massive impact on how we feel both physically and mentally.

The connection between diet and emotion is rooted in the link between the brain and the gastrointestinal tract, often referred to as the "second brain." The billions of bacteria residing in the GI tract play a crucial role in influencing the production of chemical substances that communicate messages to the brain, such as dopamine and serotonin.

Eating nutritionally dense foods supports the growth of beneficial bacteria in our gut, which positively impacts the production of these chemicals. This optimal production sends positive signals to the brain, which results in an improved happier mood.

Sugar, known for its inflammatory properties is what we all tend to reach for when we are feeling crappy however this can actually feed the harmful bacteria in our GI tract. Whilst it does cause temporary spikes in feel-good chemicals like dopamine, these spikes are short-lived and often followed by energy crashes, making us feel worse!

A diet rich in whole, unprocessed foods can lead to fewer mood swings and enhanced focus. Research indicates that eating lots of whole food in your diet can alleviate symptoms of depression and anxiety, while diets high in processed food can be associated with a higher risk of conditions like dementia and stroke.

To support overall health, include whole foods and minimise processed options. Focus on fresh fruits and vegetables in various colours (eat the rainbow🌈).

The best way to do this is to cook meals at home. You can sneak so much veg into home cooked meals and you get to limit saturated fats, salt and sugar. Adding colorful foods into your meals help to add nutrients that offer numerous physical and psychological benefits.

Making small, changes to your diet, such as opting for whole-grain alternatives and preparing meals in advance, can help you transition to a healthier eating pattern gradually.

Remember to stay hydrated, avoid skipping meals, and be mindful of caffeine and alcohol intake. It's essential to listen to your body's needs and make adjustments that align with your health goals. By being present and mindful while eating, you can better appreciate the impact of nutritious foods on your overall well-being over time.

Try making small switches every day and see how your mood improves over a few weeks ☺️

15/11/2024

On this crazy journey again…

Wish me luck ❤️🙏🏻💪

20/10/2024

Less than twelve months ago I lost my beautiful mum 🤍

When I think back on my childhood or when I’m need to be comforted or feel her close, I tend to turn to food.

We were lucky enough to grow up surrounded by our parents and our grandparents and the memories of the strong women in our life buzzing around the kitchen preparing comforting hearty family meals are so special to me.

My mum had Italian heritage and my dad who also passed was German Hungarian.

Every single one of the traditions that I had growing up were based around food and culture.

There is something so nurturing and comforting about traditions.

Something that you can pass down to your children and whilst doing it evoke all the memories, comfort and love that you felt when a particular meal or dish was made for you. It’s almost like receiving a warm hug from them.

It’s so beautiful to me that smell and taste can take me right back to a particular time and memory.

My sisters and I now make traditional meals that were made for us, for our children and it gives us so much comfort to feel mum with us in the kitchen whilst we prepare these meals.

What does food mean to you?
Do you have family favourite dishes that have been passed down to you?
Is there a particular meal that reminds you of a loved one?

18/03/2024

Let’s talk low energy 😩😴
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Lately I have been feeling super flat and my energy levels have been beyond low 😩 tired is an understatement 😴

With many of us juggling kids 🤱, work 💼, sporting commitments 🤾‍♀️, household chores 🛒, exercise 🏋️‍♀️, social commitments ☕️ and just the daily grind of life it’s easy to be left feeling like there is just nothing left 🤦‍♀️.

The first thing I do when I’m feeling flat 🙇‍♀️ is to reassess my dietary intake to ensure I’m fueling myself adequately 🤷‍♂️
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We all know that regular excercise 🏃‍♂️, adequate sleep 😴 and stress management 💆‍♀️ are critical requirements for fighting fatigue but what are the nutritional aspects we should be looking out for❓

🥦 Choose foods with a high nutritional value. Eating foods high in sugar or highly processed are depleted of nutrients and can spike blood sugar levels leaving us feeling tired and sluggish. Eating a high fiber high protein diet inclusive of healthy fats keeps our brain happy and provide us with natural protective antioxidants and vitamins to help us feel great. Eat plenty of fresh fruit 🍎🍓 and veg 🥒🥕🍅🥑 to keep your body functioning optimally

🍳Try not to skip breakfast. Studies have shown that a good breakfast not only gets your metabolism going but it helps to fuel your brain clearing that foggy morning slump and keeping you alert ready to start the day. Choose a breakfast low GI, high fiber and protein such as eggs🥚, oatmeal, wholemeal bread 🍞, fruit 🍌 and natural yogurt 🍶.

💧Keep hydrated. Being hydrated is an excellent way to keep your energy levels high. Our bodies need lots of water 💦 in order to function optimally. Aim for 1.5-2 liters of water a day.

🥜 Snack regularly. Eating at regular intervals throughout the day helps to keep blood sugar levels stable and will help keep your energy levels high. Choose high energy snacks such as nuts 🥜, berries 🍓, tuna, yogurt 🍶, crisbreads with avo 🥑 and tomato 🍅, plain popcorn, salad 🥗 and hard boiled eggs 🥚.

💊Supplement if required. Due to the nutrient deficient conditions that some of our food is grown these days, we may need to supplement our diet if energy levels remain low.

Probiotics are a great way to keep gut health optimal, magnesium helps with energy, aids digestIon, helps improve sleep, depression and anxiety (magnesium rich foods are nuts, beans, spinach, quinoa and whole grains) Omega-3’s which are directly related to mood, memory and focus (foods high in omega-3 are fish, flax seeds, h**p seeds, leafy greens and walnuts), iron (foods high in iron are red meat, beans, eggs, fortified cereals, leafy greens, nuts) are common deficiencies that can contribute to low energy levels. I also supplement with a breastfeeding multivitamin 🤱, a protein powder and a greens powder just to give myself that little boost extra nutritional boost every day ✅

04/03/2024

For those of you who don’t know me, I am Sue-Ellen. Nutrition coach, mother of two amazingly perfect but challenging neuro-spicy children a wife, sister, aunty and mumma to three beautiful dogs a cat and three chickens and a rooster 🐓

We recently located to Darwin from the Riverland in SA and so far we are enjoying the relaxed tropical lifestyle.

I’ve always been interested in food, nutrition and health. My family was from European decent so I grew up with both grandparents in the kitchen. Our meals were made at home from scratch, so we got to eat lots of delicious homemade things and enjoy the large family connection that food gave us.

After my father became ill at 45 and passed away at 49 I become very focused on how we could have supported him more through his illness using alternatives to pharmaceutical medicine.

I had also experienced my own issues with food and body image in my teens. Being short with Germans and Italian backgrounds, people were always telling me I was a “big” girl and, even though I was quite normal in todays standards, I always felt like I didn’t fit the mould. I just wanted to be “smaller” and blend in. This led to some disordered eating in my late teens and early 20’’s and even into my 30’s, where I would eat super “clean” and healthy, count calories, over-exercise and then, bash myself up when I allowed myself to binge on the Nutella jar!

Compounding this, my mother became ill and passed away on the way to my wedding two years ago at the age of 64.

Due to my love of food and health care, my own struggles with nutrition, exercise and body dysmorphia, and also watching my parents die relatively young, studying nutrition was an obvious choice for me.

I am empowered to show women of all ages that we do not need to restrict or starve ourselves and workout excessively to love who we are. How food can become an enjoyable part of our lives and how we CAN achieve our goals in a healthy and happy way 🤍

02/03/2024

Food isn’t just just about providing our body with energy, food isn’t like medicine...it IS medicine.

What we eat speaks to every single cell in our body. What we choose to eat will determine how well our bodies function.

Think of it as feeding, loving and watering your plant. You aren’t going to pour sugar, and crap all over your plant and watch it flourish 🌵 eventually it will become diseased and die...read that again

02/03/2024

Probiotics are “good” bacteria that help keep your digestive system healthy by controlling growth of harmful bacteria.
Prebiotics are carbohydrates that cannot be digested by the human body. They are food for probiotics. The primary benefit of probiotics and prebiotics appears to be helping you maintain a healthy digestive system, however Your gut guides your overall well-being. If you want better immunity, efficient digestion, improved moods, clearer thinking and balance, then you need to start focusing on rebuilding your gut health. Quite literally, your gut is the main link to your mental and physical health.
By supporting this mighty system, you’ll see chronic health issues (like fatigue, fogginess, colds, aches and pains) diminish, and you will have so much more energy.

One of the best sources of probiotics is yogurt.
It has good bacteria like lactobacillus or bifidobacteria. Look for “live or active cultures” on the label to be sure your favorite brand of yogurt is a rich source of probiotics.
Other good food sources are sauerkraut, miso soup, fermented, soft cheeses (like Gouda), and even sourdough bread. The common feature of all these foods is fermentation, a process that produces probiotics.

To help maintain healthy level of prebiotics, you can feed them with the foods you eat. Foods rich in prebiotics include asparagus, artichokes, bananas, onions, garlic, oatmeal, and legumes.

The types of foods that contain probiotics and prebiotics are very different.
Therefore, there is no food that contains both. However, you can find supplements that contain probiotics and prebiotics for maintaining good gut health.

18/10/2023

Food isn’t just just about providing our body with energy, food isn’t like medicine...it IS medicine.

What we eat speaks to every single cell in our body. What we choose to eat will determine how well our bodies function.

Think of it as feeding, loving and watering your plant. You aren’t going to pour sugar, and crap all over your plant and watch it flourish 🌵 eventually it will become diseased and die...read that again

19/07/2023

Another box of amazing organic goodness thanks to Riverland Organic F&V Co-Op 🙏🏻

The most beautiful fresh organic fruit, veg, meat and pantry staples delivered right to us every week 🥕🥦🫛🥒🍌🍎

If you havent already, do yourself a favour and place an order 😊

Sue-Ellen Nutrition Coach

07/06/2025

03/03/2025

19/02/2025

15/11/2024

20/10/2024

18/03/2024

04/03/2024

02/03/2024

02/03/2024

18/10/2023

19/07/2023

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