Coached By Kelsey

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Australia
Perth, WA
Coached By Kelsey

Kelsey is a Registered Clinical Nutritionist (BSc) and PT now offering online coaching worldwide.

15/02/2021

Super excited for this 🥳

Next month 💪🏻 I will be covering a few of my favourite topics for - This includes (but certainly is not limited to) pre and post workout nutrition, eating to optimise your performance in the gym and breaking down macronutrients... just to name a few 💯

https://www.eventbrite.com.au/e/nutrition-seminar-by-kelsey-holtzhausen-tickets-140939522907

22/09/2020

Add more volume to your meals by making smart swaps ✅

Swap out 2 squares of chocolate for...
👉🏻 fresh fruit +
👉🏻 Low fat Greek yogurt

To create a larger, more satisfying sweet treat 🙌🏻

25/08/2020

Extended periods of underfeeding can lead to a host of negative side effects such as impaired reproductive function, poor nutrients status, impaired bone health and of course a decrease in performance 👎🏻
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Some people aren’t aware they may be suffering from the early stages of low EA. ⁣
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The aim should be to fuel your body correctly to get the best out of your sessions 🙌🏻⁣
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When performance begins to decrease and energy takes a dip, it may be time to asses whether or not you are fuelling yourself accordingly. Focus on eating regularly and enjoy meals that contain a good source of both protein and carbohydrate. ⁣
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For all enquirers & consultations:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
🌏 www.nutritionperth.com.au⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
📧 nutritionperth@gmail.com⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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17/06/2020

PUMPKIN PIE PROTEIN MUFFINS 🎃 & 👇🏻⁣⁣
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Ingredients:⁣⁣
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🎃 90g oats (blended into a flour)⁣⁣
🎃 50g pumpkin pie spice protein powder ⁣⁣(“KELSEY15” for discount 😋)
🎃 1 whole egg⁣⁣
🎃 10g olive oil ⁣⁣
🎃 80ml almond milk ⁣⁣
🎃 50g queens sugar free maple syrup⁣ (or sweetener of choice)⁣
🎃 10g honey ⁣⁣
🎃 1/2 tsp baking powder ⁣⁣
🎃 1/2 ground cinnamon⁣⁣
🎃 1/2 tsp ground ginger ⁣⁣
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Place dry ingredients into a large mixing bowl. Add in wet ingredients and mix to combine! Pour batter into a greased or lined muffin tray.⁣⁣
Bake at 180 degrees for approx. 15mins (or until a knife comes out clean). ⁣⁣
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For icing: ⁣⁣
🎃 100g low fat Greek yogurt⁣⁣
🎃 10g sugar free maple syrup ⁣⁣
🎃 15g pumpkin pie spice protein powder ⁣⁣
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Mix well, should be thick! Ice once muffins have completely cooled.⁣⁣
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Macros (makes 6): ⁣⁣
Per muffin (not including icing): Calories 124 P 7.6g C 12g F 4.5g @ Perth, Western Australia

14/06/2020

Simple swaps can make a big difference! Liquid calories add up fast guys ❗️ Ideally we want to be using up all of our energy (calories) with actual food to ensure we are getting in adequate nutrients 💯 Becoming a little more mindful around your beverages of choice can play a huge part in your overall health journey and progression 🙌🏻 ⁣
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For enquiries & consultations:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
🌏 www.nutritionperth.com.au⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
📧 nutritionperth@gmail.com⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
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26/05/2020

Oat sachets are a convenient breakfast choice for many. I personally love the idea of oat sachets as they are a great fit for those “on the go” and are generally a much healthier alternative to other “fast food” options. ⁣⁣
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Here we are looking at two common quick oat sachet brands found in most supermarkets across Australia. ⁣⁣
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While the protein and carbohydrate content are fairly similar for both, it is the sugar and fibre where we can see a more notable difference. ⁣With the uncle tobys oats having almost twice the amount of sugar in comparison to the carmans brand. ⁣
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The carmans sachet also contains more fibre per serve. Ideal for keeping us feeling more full between meals, as well as keeping blood sugar levels more stable and digestion happy 👏🏻⁣
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My top tips for oats and oat sachets? Serve them up with some milk, protein powder or even a side of eggs for extra protein ✔️ Add a small handful of nuts or seeds for some healthy fats ✔️ And always opt for the one that has the least amount of sugar per serve (always check the ingredients) ✔️ ⁣⁣
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What is your fave “on-the-go” breakfast? ⁣
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25/05/2020

GI refers to the 𝘨𝘭𝘺𝘤𝘦𝘮𝘪𝘤 𝘐𝘯𝘥𝘦𝘹 of foods. This gives us an indication of how they affect our blood sugar levels once ingested. ⁣
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𝐋𝐎𝗪 𝐆𝐈 foods are absorbed and digested slower, while 𝐇𝐈𝐆𝐇 𝐆𝐈 foods are absorbed more rapidly, causing a spike in blood sugar. ⁣⁣⁣⁣
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SWIPE TO LEARN MORE 👉🏻⁣⁣⁣
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This here is to show you some common foods and which category they fit in to! Unsure of a certain foods GI? Drop it in the comments below! 👇🏻⁣⁣⁣
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23/05/2020

Celebrating another lap around the sun 💫 Grateful for all my fave girls who got to celebrate it with me today 🥰 @ Perth, Western Australia

26/04/2020

Food can sometimes be used as a means of distraction, a way to escape certain emotions or to satisfy intense cravings (that are not actually accompanied by true hunger).
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It is important to dive deep and address the underlining cause of these emotions, ways you can cope or overcome them without turning to food.⁣⁣
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But don’t go beating yourself up... If you think about it, we can associate food with all types of emotions, for example in times of celebration, through times of sadness or as a kind gesture.⁣⁣
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A good way to pinpoint emotional hunger is to ask yourself, am I really hungry right now? Get to know what true hunger feels like to you. Go easy on yourself and see this as an opportunity to learn more about you!❤️⁣⁣
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Enquiries & consultations:⁣
🌏 www.nutritionperth.com.au⁣⁣⁣⁣⁣
📧 nutritionperth@gmail.com⁣⁣⁣⁣
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25/04/2020

GOLDEN CHAI LATTE PROTEIN PANCAKES... ⁣⁣
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💛80g banana ⁣⁣
💛10g oats ⁣⁣
💛30g golden chai latte flavoured protein powder ⁣⁣
💛1/2 tsp baking powder ⁣⁣
💛1 whole free range egg ⁣⁣
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Blend together all of the above ingredients, cook using a non-stick frying pan (I recommend spraying the pan with a little olive or coconut oil). ⁣If mixture is too thick add a drop of water or milk.⁣
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Served up with queens sf maple syrup and a little chocolate good measure 😎

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Perth, WA
6016

Website

http://coachedbykelsey.square.site/

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