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Health Powered Nutrition

Helping active foodies to restore their energy & ditch food restriction✨️
📢Not accepting new clients

Whether you’re seeking help with nutrition education, food behaviour therapy, weight management or food strategy support each client is individually evaluated and provided with a evidence-based and comprehensive custom program with food recommendations based on their energy needs. Reach out today for a free chat to see if we are the right fit!

01/11/2025

One year of knee reconstruction recovery 💪🏽

What a journey it’s been!

Rehab hasn't just been physical for me it’s definitely needed to be a mindset & way of life.

Every early morning session, small win, setback.. has shown me the value of my own perseverance and the power of staying the course!

Grateful for my sport physio team, the support network that kept me accountable, and the opportunity to move forward stronger 🏋🏽‍♂️🏃‍♀️🏀

T x

09/06/2025

FOOD + MOOD = A POWERFUL DUO 🍓🧠

Did you know what you eat can change your brain chemistry?!

That’s the POWER 🔋of positive food behaviour coupled with balanced eating...
.its where your plate meets your peace ✨

Here are some key nutrients that can support your MOOD:

🌿 Omega-3s for focus
🍫 Magnesium-rich foods for calm
🥬 Leafy greens for mental clarity
🍓 Colourful berries for brain protection
🍚 Balanced meals to steady your mood (goodbye hangryyy 🙃)

Food isn’t therapy… but it can support your mental well-being if you let it! 💛

Happy Feasting always,

T x

02/06/2025

Weekly Food Favs 🍽️ | 💛

Swipe through for this week’s lineup of meals that made my heart (and stomach) happy! From colourful bowls to cozy comfort food, these foods remind me of a powerful truth that.....

✨ Food isn’t just fuel — it’s connection, culture, and care.
Whether it’s a quick snack or a Sunday dinner, every bite is a chance to nourish, not restrict!

Let’s normalise...

🥑 Eating when you're hungry
🍝 Enjoying your favorite foods without guilt
🍫 Saying yes to dessert
🍓 Honouring cravings and listening to your body

Progress isn’t perfect — it’s consistent compassion. Keep showing up for yourself, one meal at a time. 💫

Happy Feasting always.

T x

28/04/2025

Balanced eating isn’t just about what’s on your plate....

Positive food behaviour means:

• Listening to your body
(hunger, fullness, cravings ALL OF IT)
• Eating without guilt or fear
• Choosing foods that nourish AND satisfy 💯
• Celebrating all foods without labelling them “good” or “bad” 🩷

When we honour our body's needs, we create lasting habits rooted in self-love, not in restriction.

Let's shift from “eating to be perfect” → to eating to feel good - physically & mentally 👌

SWIPE to see of my fav eats over the last couple of weeks 😋

Happy Feasting always

T x

18/04/2025

Not sure where to begin when it comes to healing your relationship with food? You're so not alone. 🧡

It can feel confusing, overwhelming, even a little scary — especially if you're worried you won’t get it “right” or don’t fully realise how much it’s affecting your choices.

But the truth is, working on your food relationship helps you build a more balanced, sustainable way of eating — and with that comes:

👉 Better digestion
👉 More consistent energy
👉 Clearer thinking 🧠

Which one speaks to you the most right now?

T x

12/04/2025

Say hello to your newest, balanced wellness hero — the Food Behaviour Nutritionist Action Figure 🤪

She’s not just dishing out veggies and basketball vibes...

She's here to help you think about food in a whole new way 💯

Ready with fresh produce and a book full of mindful eating strategies, she’s the perfect addition to your self-care squad 🌟 🥑 📖

Smart, stylish, and ready to talk cravings, habits, and balanced food choices 😋

(Might need to lay off the eye make-up next time 😂)

T x

08/04/2025

As a nutritionist & recovered restrictive eater...

I know how overwhelming the constant chatter about food can be 😬

Whether it’s social media trends or people around you, food noise can create confusion and stress x1000.

Here are 3 easy to implement tips to help you tune it out and find peace with your eating habits:

1️⃣ Tune Into Your Body: Listen to hunger cues, not outside opinions 🌟
2️⃣ Curate Your Social Feed: Follow accounts that promote balanced, realistic approaches to health. Avoid anything that makes you feel guilty about your food choices
3️⃣ Practice Mindful Eating: Slow down and enjoy your meals. Focus on the taste, texture, and how it makes you feel. This reduces the pressure and promotes a more sustainable relationship with food ✅️

You are the expert of your body, we are here to support you with the right strategy in achieving your goals! 🌿

25/03/2025

When we are in the thick of Energy depletion and feeling absolutely zapped of mental and physical energy learning what meals and nutrients will help you get your energy back can feel confusing & time consuming 😬

That's where going back to the Nutrition basics can really help!

Don't believe the hype that your fancy superfoods, powders & pills are what you need to regain your energy and more importantly SUSTAIN it through your day.

Here's 2 simple meals that will leave you feeling satisfied, satiated and ENERGISED.

SAVE THIS POST 📱

Happy Feasting always

T x

21/03/2025

Client Case Study: Kate – 😎

Kate is a dedicated mama of four, an unstoppable force in both her family and professional/personal development. Over the past couple of years, Kate has been on a mission to elevate her life through consistent learning, especially focusing on nutrition 🥑

With an amazing commitment to her health, she has balanced the demanding roles of motherhood, personal and professional growth, and extended education through our nutrition programs. Her journey is a testament to her strength, resilience, and determination.

With an already packed schedule, the challenge has been to find a sustainable way to prioritise her health while constantly levelling up her knowledge in nutrition and self-care 🤟

Over the past couple of years, Kate worked closely with me to refine her nutrition and enhance her overall health & well-being 💗

Together, we have focused on:

💥Nutrition Education:
Kate committed to deepening her understanding of nutrition. This included learning about different food groups, the balance of micro and macronutrients, and how they directly affect her energy levels, mood, and overall health. By continuously learning and adapting her approach, Kate empowered herself to make informed choices, giving her the ability to prioritise health.

💥Personalised Nutrition Plans:
We have tailored nutrition planning to fit Kate’s unique lifestyle. By incorporating her love for family meals and focusing on easy, nutrient-dense options, we made sure the plan was both effective and manageable ✅️ This allowed her to stay energised while balancing her responsibilities at home.

💥Mindset and Sustainability:
Alongside her nutritional growth, we also focused on building a sustainable food mindset which got her out of a cycle of restriction!

Kate understands that nutrition isn’t just about short-term goals but about a lifestyle shift 🙌She has embraced the process of continual learning and adapting, which has allowed her to stay consistent, even on busy days.

Kate’s journey has been nothing short of inspiring.
SWIPE 📱 to see what Kate had to say herself!

T x

17/03/2025

DIY Balanced meals blueprint 🥕

Here is an condensed version of our easy to implement blueprint when it comes to working out differences in the macro and micro nutrients in your meals..

Protein -

Include 1-2 serves per main meal and 1 serve per snack to help satiate your physical and mental hunger.

*Pair with a carbohydrate, fibre and a fat source to aid absorption.

Start small and utilise existing recipes and ingredients in your pantry and follow our principles of:

💫Creating balance -
1Carb source,
1 fibre source
1 fat source
1-2 protein sources
Load up on foods loaded with vitamins and minerals

💫Nutrient density-
Include food items with high nutrient density for larger volume on your plate

💫Variety-
Variety is the spice of life. Variety is about choosing a number of different foods in a food group rather than eating the same foods day-day for maximum nutrient diversity.

💫Avoid going to the extremes when it comes to creating your balanced eating habits

This leaves room for food restriction, undereating/overeating food cycles, and labelling foods good or bad.

It's often disguised. But ultimately limits certain foods to 'special occasions only' overindulging past the point of comfortable fullness OR not eating at all...

Recognise the trigger.

If you're wanting to learn more about the roles of macro and micronutrients I am giving away our nutrient guide to those who want to start uplevelling their nutrition knowledge 🥳

Happy Feasting!

T x

15/03/2025

4 step Prawn stir fry 😍

The sun is peeking here in Melbourne, and a delicacy I LOVEEEEE is Prawns!

Here's a quick & easy stir fry that hits the spot every time 😋

Single serving:

👉1 tsp

Extra Virgin Olive Oil (divided)

👉1 medium pork chop

Pork Chop (boneless, sliced)

• Sea Salt & Black Pepper (to taste)

👉1/3 of an onion

Yellow Onion (medium, sliced)

👉1/2 capsicum

Red capsicum (medium, sliced)

👉1/4 cup Broccoli

Broccoli (chopped into florets)

👉1/2 cup Prawns

Pre thawed

👉2 tsp

Rice Vinegar

👉1 tsp

Miso Paste

👉1/3 cup

Frozen Pineapple (defrosted)

Method

• Heat a large pan over medium heat. Add half the oil.

• Season the pork with salt and pepper and cook for three to five minutes or until lightly browned. It won't be cooked through just yet. Remove from the pan and set aside.

• Add the remaining oil to the same pan. Sauté the onion, capsicum, and broccoli for three to five minutes, or until tender-crisp. Add the pork back to the pan along with the prawns. Cook until the pork and shrimp are cooked through.

• Mix the rice vinegar and miso paste in a small bowl. Add it to the pan, tossing everything together. Add the pineapple and mix to combine until everything is warmed through. Enjoy!

👉Leftovers?

Refrigerate in an airtight container for up to 3 days.

👉Serving Sizes

One serving is approixmately 1 3/4 cup 🫶

Happy Feasting always 🥰

T x

12/03/2025

Protein protein protein...

While protein is important, it shouldn’t be the only nutrient you're focusing on!

What about your FIBRE?! Fibre is a powerhouse nutrient that provides a ton of benefits for your overall health 👇

🍏 Improved Digestion: Fibre helps regulate your bowel movements 💩 and ultimately keeps your digestive system running smoothly.

💪 Regulates "Food Noise" & excessive hunger: High-fibre foods are more filling, helping you feel full for longer.

❤️ Heart Health: A fibre-rich diet can lower cholesterol levels and support a healthy heart.

💥 Blood Sugar Control: Fibre helps stabilise your blood sugar levels!

🥦 Gut Health: Fibre nourishes the good bacteria in your gut, contributing to healthy microbiome.

So, how can you get more fibre into your gut!? 🤨

Add whole grains, fruits, vegetables, beans, and legumes to your meals! 🍓🌾

It.is.that.easy.

How do you prioritise your fibre? Lemme knowww

T x

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Opening Hours

Monday	10:00 - 03:30
Tuesday	10:00 - 03:30
Wednesday	09:00 - 04:00
Thursday	10:30 - 03:30
Friday	09:00 - 04:00

Website

http://www.healthpowerednutrition.com/

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