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Nourished Nutrition Co., Newcastle (2025)

09/01/2023

‼️ DIET CAN HELP IMPROVE YOUR ENDO SYMPTOMS! ‼️
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🎗️ Endo is not just "bad period pain", it is a debilitating inflammatory disease for so many with pain, heavy bleeding, bloating and fatigue (+so much more) impacting everyday lives.
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Although there is no cure for endometriosis, there are strategies you can implement to assist with improving endo pain, bloating, gut symptoms and reducing inflammation, with nutrition being one of these.
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Incorporating an anti-inflammatory style eating pattern has been shown to be beneficial in reducing endometriosis related pain and inflammation.
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Some anti-inflammatory tips you can try include;
🐟 - Increasing intake of fatty fish to 2-3 times per week
🍓 - 5 serves of vegetables and 2 serves fruit daily
🫒 - Swap to extra virgin olive oil
🌾 - Eat more legumes & whole grains
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Dietary changes can also help to improve your endo related gut symptoms such as bloating, diarrhoea and constipation. This will depend on your symptoms, the severity and what your triggers are.
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There is no one size fits all approach when it comes to nutrition for endo, and with all the mixed messages online it's best to get individualised advice from a professional.
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Save this post for later!

17/04/2022

Happy Easter to everyone that celebrates! 🐰⁠
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💖 Swipe for some reminders from a dietitian ⁠
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08/03/2022

✨ Here's to strong women.
✨ May we know them,
✨ May we be them,
✨ May we raise them!

I am so blessed to have amazing, intelligent, courageous, hard working and fun women in my life as family, friends and colleagues 🥰

💝 Happy International Women's Day!

05/03/2022

😳🆘

02/03/2022

💝March is Endometriosis Awareness Month so I am going to be sharing a few posts on this disease that affects 190 million women worldwide and more than 830,000 Australians. ⁠
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Endometriosis is not just bad period pain, it is a debilitating disease for so many with pain, heavy bleeding, bloating and fatigue (+ so much more) impacting everyday lives🎗️⁠
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Endometriosis can not be formally diagnosed through ultrasound or blood tests but must be done so through laparoscopy surgery⁠
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There is currently no cure, only symptom management.⁠
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And, endometriosis is NOT caused by lifestyle factors such as diet - if you see anyone blaming this disease on "toxins", diet or anything else please know that this is not backed by the evidence 💖⁠⁠⁠⁠⁠⁠⁠
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01/03/2022

March Promo! 🤑⁠
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To celebrate my new position at Nutrient Nation we are giving all new clients 20% off initial consultations for the month of March!⁠
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If you have been thinking about booking in to see me, now is the time ⁠
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Link is in my bio ☝️⁠⁠⁠⁠⁠⁠⁠⁠

28/02/2022

✨SAVE THIS POST!!⁠ ✨
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Welcome to the first post of a series I am doing on different fad diets and why I don't recommend them for general health or sanity 🤣⁠ Starting with a Low Carbohydrate Diet.⁠
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Although many people seem to think they are the devil, carbs are our friend! They are our brains preferred source of fuel and give our bodies the energy we need to live our busy lives 🤸🏼‍♀️⁠
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🙄Ok Rach, but I tried a low carb diet and I lost weight!!⁠
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Firstly, I want to say that weight loss does not = health and just because you are losing WEIGHT by following a diet, that doesn't mean it is best for your HEALTH.⁠
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Secondly, when you remove carbs you also probably reduced the amount of higher energy foods you are eating (e.g. chocolate, pizza, takeaway). ⁠
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But it is also related to the way carbs are stored in the body. When we eat them they are then broken down and stored as glucose (we use this for energy, brain power and so much more). 🧠⁠
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💦 Glucose is stored with a water molecule, so when we reduce our carb intake our body uses up the stored glucose and this water molecule is excreted from the body.⁠ Therefore we have less water resulting in "weight loss" or the scales moving down.⁠
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A low carbohydrate diet is a highly restrictive diet that isn't sustainable long term and when reducing carbs we are also limiting many important nutrients that have a variety of important benefits for the body including:⁠
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🍎 Increased energy⁠
🍌 May improve sleep⁠
🍠 May improve mood⁠
🍞 Improved gut health⁠
🧠 Improved concentration⁠
🌽 Increased nutrients⁠
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I recommend including a variety of carbohydrates such as fruits, vegetables and whole grains in your day!⁠⁠⁠⁠⁠⁠⁠⁠
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22/02/2022

How it feels when my clients tell me that they were apprehensive about seeing a dietitian but are now feeling relief 🎉⁠
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Relief that:⁠
✨ they are being heard⁠
✨ I work with them and don't tell them what to do ⁠
✨ I don't judge any of their choices⁠
✨ I consider their whole lifestyle and not just their food choices⁠
✨ they no longer need to follow diet plans or cut out their favourite foods⁠
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Knowing that I am able to help my clients see that nutrition isn't complicated and doesn't need to be restrictive is my favourite part of being a dietitian! 🥰⁠⁠⁠⁠⁠⁠⁠
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21/02/2022

Why diets……⁠
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✨ don’t work⁠
✨ are setting you up for failure ⁠
✨ are so hard to stick to⁠
✨ aren't sustainable⁠
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Hint, hint… it has nothing to do with you and everything to do with the diet. ⁠
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🚘 Think of it like this; you want to buy yourself a new car, you know what brand and model you want but you just haven’t found one yet. Now every time you leave your house you start seeing them EVERYWHERE, where before you didn’t even notice them.⁠
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🤔 Ok, but how does a car relate to dieting? ⁠

You have now told yourself you can’t eat your favourite food (chocolate) as the diet you are following doesn’t allow it. It’s been a week or 2 since you started the diet and suddenly, all you can think about is chocolate. You see it on TV ads, in the grocery store and on Instagram and finally, you cave and end up eating an entire block. Just like the car, your brain starts to seek out these forbidden foods.⁠
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When you allow yourself permission to eat all foods, this all or nothing mentality slowly (very slowly) starts to fade and you can just eat one row of chocolate and feel satisfied with that.⁠

It does take time and it can be hard to do this on your own. If you feel like you need help, reach out to a dietitian!
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Save this post for later so you can use it as a reminder next time you find yourself thinking of going on a diet 📩⁠⁠⁠⁠⁠⁠⁠
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18/02/2022

Please don’t be misled by myths about 'leaky gut'! There’s no evidence that sugar causes a leaky gut either…

Let me explain. Our gut lining is made up of a barrier of tight junctions that control what gets through (nutrients) and what doesn't (the 'bad' guys) 🚪

When these tight junctions get a little weak, this is what we call 'intestinal hyperpermeability' (aka gut leakiness) - but actually we all get a slightly more permeable or 'leaky' gut at times temporarily, without any health consequences!

Such as...
🔸 When we drink a little too much alcohol all at once.
🔸 When we're stressed.
🔸 If you're coeliac and eat gluten.

The good news is your gut typically recovers when we remove those triggers, i.e. when we stop drinking and de-stress (or remove gluten for coeliacs).

To reinforce this point, we are currently measuring 'gut leakiness' in one of our clinical trials at King's College London, in the context of it being a symptom that resolves when treating a disease (inflammatory bowel disease, IBD) - watch this space 🔬

So it's not a 'condition' you should be 'diagnosed' with 🙅 - it's more a sign of something else going on.

In fact, just the stress caused by being ‘diagnosed’ with leaky gut can actually lead to more leakiness! 🤯 De-stress = a happy gut.

If you’re getting ongoing gut symptoms, check in with your GP or physician first to rule out other conditions like coeliac disease, IBS or IBD 💚

From there, if it’s IBS or another functional gut disorder, there are a whole bunch of diet and lifestyle strategies that a gut-specialist dietitian can go through with you – more on that with practical strategies to manage gut symptoms in my first book too, 'Eat Yourself Healthy'/ 'Love Your Gut', just as I would in clinic.

16/02/2022

Share this post with someone who needs to hear this! 💕

💫 The Dieting Cycle 💫⁠
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1. Feeling negatively about your body⁠
2. Making the decision to start a new diet as you believe that weight loss will help you to feel better and more confident about yourself.⁠
3. You start this diet which usually includes restricting your favourite foods and having food rules⁠
4. You then find yourself giving in to your cravings and end up “cheating” on your diet ⁠
5. You now feel upset, shame and guilt for ‘cheating” on your diet and you wonder why you just can’t have the motivation it takes to stick to a diet long term, you feel like you have failed once again. ⁠
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And then, the dieting cycle starts all over again…⁠
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How many times have you been on this merry-go-round? 🎠 Ask yourself this, if diets work then why are we constantly starting again on Monday?⁠
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🎪 It’s time to leave the dieting circus and start to trust yourself and your body again.⁠
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And please remember, you didn’t fail the diet. The diet failed you. ⁠
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Have you been caught in this cycle?⁠⁠⁠⁠⁠⁠⁠
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15/02/2022

Last week I was gifted the sparkling probiotic drink so I thought I would do a review!⁠
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If you have followed me for a while you would know that I LOVE the Perkii juices, especially the orange and mango one so I was really excited to try these⁠
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I'm not one to usually buy a carbonated drink, I don't really like the bubbles 🤣 but I really enjoyed the orange and mango and the watermelon flavours! ⁠
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The ginger, however, was not for me - this has nothing to do with Perkii but everything to do with ginger haha - I HATE it (why is it spicy and why does it sting? 😂)⁠
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I like this brand as it was created at a university in Queensland and the probiotics are scientifically proven to make it to your gut! 🚽⁠
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I will definitely buy these again and I do regularly buy their juices ☺️

Have you tried Perkii before? If so, what did you think?? ⁠⁠⁠⁠⁠
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14/02/2022

A dietitian’s guide on how to lose weight fast ⁠
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❌ Now that I’ve got your attention …. ⁠
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The promise of fast weight loss is a marketing tactic that companies use to get you to buy their products, and initially these products and diets work BUT they are not sustainable long term.⁠
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My number one tip as a Dietitian is to stop with the fad diets, focus on eating for health & start to heal your relationship with food & your body.⁠
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It’s time to realise that weight & size do not = health & you are so much more than your body shape or size…⁠
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You can live a life that is not controlled by food & the scales. It's time to trust your body again - after all, it knows what to do - it just might take you some time to reconnect with your internal cues 💖⁠
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Keep an eye out for my next post as I explain the dieting cycle and why you keep starting again on Monday⁠⁠⁠⁠⁠⁠

10/02/2022

If you notice that you are starving at certain times of the month, you’re not alone! Eating habits and appetite can change across our menstrual cycle and it is thought to be due to fluctuations in our hormones. ⁠
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There are 4 phases of the menstrual cycle (days and length vary)⁠
🩸 1: Menstrual phase (period) – days 1-7⁠
🤸‍♀️ 2: Follicular phase – days 6-14⁠
🥚 3: Ovulatory phase – roughly day 14⁠
🧁 4: Luteal phase – days 14-28 ⁠
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As our hormones fluctuate across these phases, so do our symptoms and subsequently our appetite and cravings. ⁠
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Many women experience an increase in appetite during the luteal phase which is thought to be due to energy requirements increasing from the energy it takes for your body to prepare for a potential pregnancy. Another factor is hormones, oestrogen & progesterone being at their lowest point in this phase which may lead to you reaching for carbohydrates and foods that are higher in fat (e.g. chocolate) to help improve your mood.⁠
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Other changes that some women may experience include a reduction in appetite during the menstrual phase or cravings for foods that contain iron (e.g. red meat) due to blood loss. You may also feel more energised and motivated during your follicular and ovulatory phases, leading to fewer cravings.⁠
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As everyone is so different it is important to track your cycle to find out what is normal for you so you can better understand your body.⁠⁠⁠⁠⁠⁠
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07/02/2022

💻 I am now seeing clients on Wednesdays instead of Thursdays through Nutrient Nation as I have some other exciting opportunities coming up (that I can't quite share with you yet, sorry!)⁠
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I have a variety of times available from early morning to lunchtime or evening and can do virtual or in-person too! So there is a time suitable for everyone⁠ 🥰⁠
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If you would like to book in and see me head to the link in my bio > click on the menu in the top right-hand corner (if on mobile) and select book now⁠
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All the instructions on how to book are found on this page!⁠
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👉 Some of the things I can help with include; general healthy eating, weight goals, food allergies or intolerances, sports nutrition, lack of energy or fatigue as well as quitting dieting and helping you to heal your relationship with food + more!⁠
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Still not sure if I am the right dietitian for you? Shoot me a DM and let's chat!⁠ ✉️⁠
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P.S. How cute is this t-shirt I was gifted from 😍😍⁠⁠⁠⁠⁠⁠⁠
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03/02/2022

✨You still need to eat today, even if you ate more than usual yesterday⁠ ✨
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Even if you ate double what you usually would, you still need to eat today.⁠
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❌You don't need to fast until lunch time or give up carbs to make up for it. ⁠
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⛽️BUT what you do need to do is fuel your body with the energy (food) it needs to function.⁠
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And please, be kind to yourself! ⁠💕⁠⁠⁠⁠⁠⁠

27/01/2022

My 4 easy and sustainable tips on how you can eat healthier ⁠
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🥗 1. Eat more fruits and vegetables (Only around 5% of Australian adults are eating the recommended serves of fruit and veg each day) Start with adding one extra serve to your diet each day.⁠
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💧 2. Drink more water - start with one extra glass per day⁠
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🌽 3. Eat more legumes - such as chickpeas, beans and lentils, add them to your mince dishes, curries and salads!⁠
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🍞 4. Whole Grains are your friend - swap your white bread or rice to a wholemeal or wholegrain option⁠
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Making healthy changes to your diet doesnt have to be all or nothing, making small changes add up to big change in the long run 🥰⁠
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Do these tips seem manageable to you?⁠⁠⁠⁠⁠⁠
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Nourished Nutrition Co.

09/01/2023

17/04/2022

08/03/2022

05/03/2022

02/03/2022

01/03/2022

28/02/2022

22/02/2022

21/02/2022

18/02/2022

16/02/2022

15/02/2022

14/02/2022

10/02/2022

07/02/2022

03/02/2022

27/01/2022

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