Freshwater Nutrition

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Freshwater Nutrition

Personalised nutrition & lifestyle coaching, exclusive events and cutting-edge supplements.

Our mission is to help each individual find balance between healthy & happy, to ensure you achieve your goals & gain knowledge to maintain those results for life!

21/04/2026

Meals I’ve been making on REPEAT as a Nutritionist🥣☀️

When the seasons change, so do the cravings… think cozy, warm, comforting meals layered with autumn flavours that hit just right. 
These are the ones I keep coming back to:

🫐Baked Blueberry Oats: fluffy, golden, and cake-like… folded with juicy blueberries and dark choc–coated pumpkin seeds for the perfect crunch

🍃Pesto Protein Pasta: simple, satisfying, and full of flavour. I love using pesto here (dairy-free, 100% olive oil + Genovese basil = chef’s kiss)

🥕Roasted Carrot + Pumpkin Soup: silky, velvety comfort in a bowl, boosted with blended tofu + butter beans for a seriously creamy, protein-packed finish

🍫Fudgy Brownie Slice: rich, chocolatey goodness… with a secret fibre + protein boost from black beans (you genuinely can’t taste them 👀)

Now tell me… which one are you making first? 👇

06/05/2025

💥🌮ZESTY FAJITA BOWL MEAL PREP🌮💥

A warming recipe that will feed your soul and tummy with classic Mexican flavour that is an alll-around hit! Balanced, high protein, suitable for plant-focused and gluten-free folks too.

📲Be sure to hit SAVE to make on your next meal prep day!📲

🥣Recipe - Serves 6

Ingredients

Marinade
•1/3 cup pineapple juice
•1/4 cup lime juice
•1/4 cup soy sauce or tamari
•1/4 cup olive oil
•2-3 Tb Mexican seasoning - I love for this!

Base
•800g chicken or firm tofu - sliced or cubed into even-sized pieces
•1.5 cup of dry basmati rice or 3 cups of pre-cooked rice
•2 cans of black beans - drained + rinsed
•2 onions
•3 zucchini
•3 capsicum

Toppings (optional)
•1 cup plain low-fat Greek or Coconut yogurt
•Salsa + hot sauce
•Fresh coriander, salt + pepper - to your preference
•Corn chips for extra crunch!

Method

1.) Add all marinade ingredients to a jar or bowl and mix, set aside. Slice your chicken or tofu, add to a bowl or large container, mix with marinade and set aside for 15 min or longer to marinate and prep your rice.

2.) Place 2.5 cups of water and 1.5 cup of dry rice in a pot. Bring to simmer on medium high without the lid, when entire surface is bubbly and foamy, place lid on, turn down to medium low and cook 12 minutes - let it cook while you prep your veggies.

3.) Wash and slice your veggies into even-sized pieces. Heat 2 pans with a little bit of oil each until hot (about 3 minutes) Add your sliced veggies to one pan and cook, stirring every couple of minutes until cooked - about 7-10 min. Remove rice from stove and rest for 10 minutes.

4.) While your veggies are cooking and rice is resting, add the marinated chicken/tofu to the other pan and cook on both sides until cooked through, about 4-6 minutes per side.

5.) Drain and empty cans of black beans, heating in microwave or on the stove until warm as needed. Assemble all ingredients into 6 even serves for you or the household to enjoy!

Average macros per serve - with toppings

545 calories⁠
P 47g
C 45g⁠
F 14g

01/05/2025

A nutritionist’s guide for saving money without sacrificing your nutrition. 🤑🤩

Did you find these tips helpful? Be sure to share with a friend and follow our page for more practical nutrition support!

09/04/2025

Welcome to Freshwater Nutrition, I’m Founder and Lead Nutritionist Charity King. For over a decade I’ve been helping people feel good about food again—with advice and hands-on lessons that are practical, science-based, and tailored to them. My personal past of up and down relationships with food, body image, health and traveling for work have shaped my practice. Now, it’s all about adding the good stuff in, not cutting things out. It’s a realistic, down-to-earth approach that actually sticks. When we work together, whether it’s a single consultation or an ongoing program, your support goes beyond clinical conversations and into the real world — we’re talking managing real-life things like cooking at home, grabbing lunch out, or tackling the grocery store.

If you like to connect I’d be happy to speak with you one on one, send me an email at mailto:charity@freshwaternutrition.com or book In a free call using the link in my bio or by visiting the link below.

I look forward to hearing from you. X

Book a free Connection Call:

08/11/2024

You don’t have to avoid all processed foods for optimal health.... 😮 🤠 However, choosing brands with good, short and understandable ingredient lists can make a positive impact on your wellbeing by optimising your nutrient input while reducing your intake of not so nourishing additives.

Consistent high intakes of processed sugars, seed oils, preservatives, flavour enhancers, fillers, artificial flavours, colours and chemical additives have been shown to negatively effect our gut health, skin, mood, mental focus, body composition and overall wellbeing.

Swipe for the products we prefer for less strain on your body and more peace of mind. 👉👉👉

Why these products are better….

☀️First few ingredients on the lists are whole, real foods
☀️Utilise healthy healthy omega-3 rich fats
☀️No artificial flavours or colours
☀️Minimal added salts and sugars
☀️Made in Aus and NZ for optimum freshness
☀️Kids and grandparents can pronounce these ingredients, not just lab techs!

💕Brands we love and have mentioned💕

👇🪩🎉Drop your favourite brands below in the comments so we can continue sharing the love and education.

31/08/2024

Join and this September as we improve our health and wellbeing to raise money and support for folks with Cerebal Palsy through the movement! Walk, roll, dance, hop and skip for a more inclusive world. Every stride you take and dollar raised makes an impact. 🚶‍♂️👩‍🦽‍➡️🏃🏾🤸🏻‍♀️⛹🏽‍♂️👩🏿‍🦯🧑🏼‍🦼‍➡️

If you haven’t heard of STEPtember before, it’s an annual challenge raising money towards research, services and assistive tech in supporting people with cerebral palsy to live their best lives.

At Freshwater Nutrition we proudly support folks of all abilities. We have joined the team from local, community-based organisation this month, a group that is all about providing their participants with the opportunity to access their community in fun, meaningful, and challenging ways. We currenlty work with their Up and Active group to provide hands-on, fun and practical nutrition lessons monthly and are so excited to take our partnership out of the kitchen and grocery store and onto the streets as we stroll and roll with purpose each day this month!

If you’re keen to join us in Up and Over’s team, or would like to sponsor their journey, please see the link below and in our bio!

🔗https://www.steptember.org.au/fundraisers/UpandOver24334

See you on the leaderboards. 👏😉

13/08/2024

It’s your local Freshie Nutritionist Charity’s birthday today - August 14! To celebrate here are 10 facts about her. 🧁☀️🎉

1.) Born in Northern California but calls Freshwater home 🇺🇸 🇦🇺

2.) Loves her little family consisting of her wife Peta and 2 rescue kitties Kai and Lani 👩🏼‍❤️‍💋‍👩🏼🐈‍⬛🐈

3.) Has explored nearly 70 countries and even worked in travel post Uni- leading trips across the USA and Canada with Contiki Holidays 🌎 🚌

4.) Started studying and working in nutrition because of her personal journey through disordered eating and autoimmune disease 💗 🍏

5.) Loves to cook (you knew that already), with a penchant for Vegan, Thai and zesty Louisiana Creole cooking 👩🏼‍🍳 🥘

6.) Current grocery store obsession: Ceres Organic Basil Pesto- great with everything! 🍝 🤤

7.) Coffee orders: large soy flat white with a little honey or a simple long black☕️

8.) Favourite ways to stay active include walking the coastline (normally while listening to a true crime podcast), strength training at the gym and hot yoga 🏋🏼‍♀️🧘🏼‍♀️

9.) Next holiday booked is a trip back home to California, Mexico and Hawaii in September to spend time with family and friends and to sample the best tacos and margarita’s each destination has to offer ✈️ 🌮

10.) Is a trivia fiend and hosts trivia locally across the Northern Beaches in her spare time, has been a contestant on two TV trivia game shows, Name that Tune in the USA and the Tipping Point in Oz 🧠✍️

Did you learn something new, and do you share anything in common? Let us know in the comments! 🥳
# Sydney

02/01/2024

Kickstart your health goals with tailored nutrition coaching to suit your unique body and lifestyle.

Book an initial consultation before 31 January 2024 and get 20% OFF with code NEW20

Book now - Link in bio 👆

13/11/2023

🌟END OF YEAR BOOKINGS🌟 The Holiday Season has begun and I am almost fully booked for the rest of this year, with space for only 3 new clients.

There are some spots held for existing clients, so if you cannot find an availability online, please reach out and I will do my best to fit you in.

If you are unable to make an appointment, please give as much notice as possible. This will give me the ability to fill the space as I often have clients waitlisted.

Thank you for you support and understanding. Should you have any questions, please send through a DM or email info@freshwaternutrition.com

Wishing you all a Happy Holidays! I look forward to working with you through this season and into the new year ☀️

10/11/2023

Understand and alleviate symptoms like cramps, bloating and mood fluctuations and improve your overall well-being with cycle syncing.

Want to know more?

Book in a free call with Nutritionist Charity King through link in bio ☝️

All ages, transgender and gender-nonconforming people are welcome and supported.

07/11/2023

Alleviate symptoms like cramps, bloating, and mood swings and improve your overall well-being with cycle syncing.

Want to know more?

Book in a free call with Nutritionist Charity King through link in bio ☝️

All ages, transgender and gender-nonconforming people are welcome and supported.

22/10/2023

We specialize in gut health and provide GI-Map testing which analyses your stool to get to the root cause of many conditions 💩

⏩️⏩️ Swipe to learn more and see if GI-Mapping can help help you.

Want more information? Send us a DM or email Nutritionist Charity King directly through link in bio 📧

Address

Shop 4, 12-14 Lawrence Street
Freshwater, NSW
2096

Opening Hours

10am - 2pm

Website

https://www.freshwaternutrition.com/

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