Beyond Fit Nutritional Therapy

26/09/2025

Folate, also known as vitamin B9, is a water-soluble vitamin naturally found abundantly in leafy green vegetables and produce. In fact, the word “folate” originates from the Latin word “folium”, which means leaf.

Folate has a number of vital functions in the body, such as helping to form red blood cells, DNA synthesis and methylation. It also supports the conversion of homocysteine to methionine, protecting cardiovascular and cognitive function.

Folate is particularly important in preconception to reduce the risk of neural tube defects and certain congenital conditions.

Folate rich foods are often also rich in fibre, a nutrient which helps modulate the gastrointestinal microbiome, supporting mood, detoxification and immune system function.

What are your favourite folate rich foods to include on your plate?

11/09/2025

Melatonin, often called the “sleep hormone”, plays a vital role in regulating our circadian rhythm, signaling to the body when it’s time to rest.

But melatonin’s benefits extend well beyond sleep. It also acts as a potent antioxidant and helps to support immune function.

While once thought to be produced solely in the pineal gland, melatonin has since been discovered throughout nature, in plants, fungi, and even bacteria.

Certain foods naturally contain melatonin, and when included as part of a balanced diet, they may gently help the body maintain healthy sleep–wake cycles by supporting circulating melatonin levels.

Ultimately, a healthy melatonin balance is built on strong foundations: nutrient-dense foods, consistent sleep routines, and effective stress management.

Have you tried these melatonin-rich food for sleep support?

PMID: 28387721

10/09/2025

The Beyond Fit team are participating in the 'Hike for Homeless' this year. Supporting services in Toowoomba that provide support to those less fortunate. If you would like to join our team register under the 'Beyond Fit' team for a 10km walk or any donation for the walk will be greatly appreciated.

Thank you for visiting my Fundraising Page for Hike for Homeless 2025! You can sponsor me and leave me a message by selecting the donate button above. Thank you for your donation. It will directly hel

08/08/2025

02/08/2025

Please speak to a health care professional or accredited Nutritional Medicine Practitioner before implementing significant changes to your nutritional plan.

If you would like to make an appointment with the team at Beyond Fit Nutritional Therapy please contact us via www.beyondfitnutritionaltherapy.com.au

01/08/2025

31/07/2025

Nightshade vegetables, part of the Solanaceae plant family, often get a bad rap for potentially causing inflammation or irritation in certain individuals. This reputation stems from their alkaloid content, a naturally occurring compounds that help protect the plant from pests.

People with autoimmune or gastrointestinal conditions can be more susceptible to nightshade sensitivity, and may benefit from limiting intake while addressing the underlying causes for the sensitivity. However, for the general population, there is no scientific evidence to support cutting nightshades out entirely. In fact, these vegetables can be a valuable part of a diverse and healthy diet.

Unnecessarily eliminating whole food groups may reduce nutrient variety and intake, and can lead to unnecessary stress around food choices. If you suspect you may have a sensitivity to nightshades, it's best to consult a qualified natural healthcare practitioner who can offer personalised guidance.

Find your local practitioner via https://buff.ly/DSpNpH3

31/07/2025

A simple change for a big impact on your health.

30/07/2025

This recipe is rich in slow-burning carbohydrates, fibre, magnesium, and antioxidants — nutrients that are especially supportive for women managing energy dips, hormonal shifts, or recovery fatigue.

Each ingredient plays a functional role:

Sweet potato: Rich in fibre + vitamin B6, stabilises blood sugar and supports mood
Cauliflower: Supports liver detox pathways and hormonal balance
Kale: A source of magnesium, iron, and vitamin C for energy production
Garlic and onion: Gut health and immune support
Olive oil: Anti-inflammatory and enhances nutrient absorption

This Soup Is Great For:
* Women needing balanced meals to support blood sugar and energy
* Active individuals recovering from winter training sessions
* Anyone managing hormonal imbalances, PCOS, or low thyroid function

This isn’t just soup. It’s strategic nourishment for colder months — calming inflammation, fueling performance, and deeply nourishing your metabolism from the inside out.

28/07/2025

Limiting beliefs are negative, self-sabotaging thoughts that hinder your progress and prevent you from achieving your goals. These beliefs often stem from past experiences, societal influences, or self-doubt, and they can manifest as a lack of motivation, avoidance of exercise, or unhealthy eating habits. Essentially, they are untrue or unhelpful stories we tell ourselves that restrict our potential for growth and well-being.

Some common examples include: "I don't have time to exercise," "I've tried and failed before, so there's no point in trying again," or "I'm naturally bad at sports".

26/07/2025

Winter is a powerhouse season for nutrient-dense vegetables that support endurance, recovery, and metabolic health. They’re metabolically smart fuel for active women. They support everything from blood sugar balance and muscle function to immune resilience and endurance.

Whether you’re training through the colder months or simply trying to stay energised and resilient, these winter vegetables offer slow-release carbs, antioxidants, and key micronutrients to help you thrive.

🥕 1. Carrots
Rich in beta-carotene (a precursor to vitamin A), carrots support immune function, eye health, and skin repair — all essential during winter training. They’re also a great source of fibre and low-GI carbs for steady energy.

Pro tip: Roast them with olive oil and cumin for a warming recovery meal.

🥬 2. Kale & Silverbeet
These leafy greens are packed with iron, calcium, magnesium, and vitamin C — crucial for muscle recovery, bone strength, and metabolic support.

Pro tip: Sauté with garlic and lemon to enhance absorption and flavour.

🥔 3. Sweet Potato
The ultimate slow-burn carb, sweet potatoes are high in fibre, potassium, and vitamin B6. They support glycogen replenishment, gut health, and stable blood sugar — especially useful post-exercise.

Pro tip: Add roasted sweet potato to warm salads or blend into a smoothie.

🧅 4. Onions & Garlic
These humble aromatics contain prebiotics and sulphur compounds that support gut health and immune resilience — both vital for maintaining training consistency during cold and flu season.

Pro tip: Use them generously in soups and slow-cooked meals for flavour and function.

🥦 5. Broccoli & Cauliflower
Members of the cruciferous family, these veggies are rich in antioxidants, vitamin C, and glucosinolates, which support detoxification, recovery, and hormonal balance.

Pro tip: Lightly steam or roast for optimal nutrient retention and digestibility.

🍠 6. Turnips & Swedes
Often overlooked, these root veg offer a combination of complex carbs and vitamin C, ideal for energy and immune support. They’re also great for gut health and hydration thanks to their water content.

Pro tip: Mash with olive oil or mix into roasted veg medleys.