Nutrition by Julia Plamenig

16/03/2025

If you’re constantly bloated after eating plant-based meals, you might have SIBO or a FODMAP intolerance.

This is a list of other things that can cause bloating, gas, and digestive discomfort - specifically geared towards people who eat a Plant Based Diet:

* Sudden increases in fibre
* Not cooking your beans & lentils for long enough
* Too many cruciferous vegetables in the diet compared to other vegetables
* FODMAP intolerance (the most common is oligosaccharides)
* Eating too many oligosaccharides compared to other types of carbohydrate sources
* High sugar diet
* Too much alcohol
* Food intolerances
* SIBO
* Candida or a yeast overgrowth
* Stress or anxiety
* Low stomach acid
* Low enzyme production
* Digestion that happens too fast or too slow
* Too much soluble fibre
* Too much insoluble fibre
* Too much healthy fats in the diet
* Imbalanced macronutrients causing your digestion to go too slow or too fast
* Inflammation

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02/01/2025

New blog post - Why as a Nutritionist, I like getting clients on a meal plan compared to other dietary approaches. A lot of Nutritionists and Dieticians hate meal plans though! Check out some of the pros and cons here.

Discover how a meal plan tailored to your needs can transform your health, support fat loss, and simplify your eating habits.

20/12/2024

Learn why calories still matter for weight loss, including reasons why your caloric-restricted diet is not working.

15/11/2024

I’m obsessed with my business logo 🥰 Thanks again for designing it. The symbolism is talking about nutrition and fitness!

14/11/2024

Exercising more and eating fewer fatty meals sounds simple although impossible to do sometimes. But having practical goals and realistic steps to take, one step at a time can make that happen. If you know you need to eat healthily but are struggling to do it, book an initial session via my bio for personalised lifestyle advice

06/11/2024

Here is the hard truth on cholesterol! People who can make changes themselves from the info they find on the internet (without the need for ongoing support from a professional) will really benefit from this info. If that’s not you and you need help making small changes that fit into your lifestyle, you want realistic advice, or you want the added benefits of regular nutrition sessions for accountability, book in using the link in my bio. Sessions are held via video calls.

08/02/2024

When working with clients, it is unrealistic for me to suggest that they follow my nutrition advice 100% of the time. Some people suggest the 80/20 rule which is when you eat nutritious and high quality foods 80% of the time, and then you relax and eat “sometimes” foods the other 20% of the time. Personally, I suggest always giving a program your 100% effort but sometimes our 100% is not that great and might look like just showing up and doing the best that we can in any given circumstance.

People often overestimate what they can do in one month and underestimate what they can do in one year.

Going cold turkey can work for some people and other people respond better to moderating their intake and adjusting slowly. With my clients, we work together to find out what works for them. It often takes some trial and error until we find out which technique works for them, but we get there!

Eating healthier is a process (or a journey) which is why I suggest follow up nutrition sessions. I am not expecting clients to get everything perfect. I have lots of tips, techniques and mindset hacks to help with dietary and lifestyle changes. So sticking with it and aim for progress, not perfection.

After the first session, I just want to see how clients go, what changes come easily, and which ones may take time, and what their obstacles were. Each session I help with motivation and accountability. Then depending on results and how they go, we take it from there.

We make changes one step at a time. Small changes add up to big changes.

11/12/2023

Do you get anxious when you eat sometimes because you are worried that you might get gut symptoms...? Because this could be causing your gut symptoms! It’s like the quote “Whether you think you can, or you think you can’t, you’re right!”

Here is a tip I am giving one of my clients today in the notes from their nutrition session:

Can you disassociate your gut symptoms and their importance and realise they matter but worrying about them makes it worse and makes it harder to improve eating habits due to negative experiences, self-judgements, overthinking behaviours, fear, anxiety, and negative associations between eating and food.... Which can then create a negative feedback loop.

So did anxiety cause your gut issues or do gut issues cause you anxiety? Or most likely, it’s both! This is called a HPA axis dysfunction, which is a fancy term for your gut and brain not talking to each other nicely.

Disassociating or reducing the anxiety around eating can really help. Let’s make eating fun, enjoyable, tasty and a relaxing activity by coming up with the perfect eating habit solutions for you. Not the perfect eating habits for humans, but a plan that works for you. Just like the smoothie breakfast option [we came up with this together] we can find a win win situation that makes your life easier, tastes great, and helps with your gut symptoms.

23/11/2023

Thanks to everyone who follows my business page. I also have a private personal page if you would rather follow me there, linked in my bio.

My favourite aspect of my job is when I get to see people’s lives change. When fitness, health and nutrition help them get on top of their world instead of feeling like it is on top of them. If you have been feeling like you are behind on everything and can’t keep up - it’s probably resulting in you letting go of several self-care lifestyle habits such as cooking regularly or having an exercise program. And to be fair, life has a way of taking over and not leaving a lot of room for self-care activities. Helping support clients through this journey is one of my favourite gifts. It’s amazing that by starting a new routine, such as packing a lunch for work, or having a wind-down routine before bed -can have an instant effect on the hormones in your body. Then you wake up feeling refreshed, more like yourself again and ready to take on the world. And that can be the start of a new healthy routine.

I am bachelor-level qualified, and registered as a Clinical Nutritionist, with a background of working as a Personal Trainer for over ten years. I specialise in body composition, fat loss, muscle gain, gut health, lifestyle & behaviour change.

I work from my home office in Innaloo and provide appointments in person and over video calls.

I am looking for people I can help and to change people’s healthy lifestyle habits. Reach out if you think we will connect ✨

10/11/2023

https://www.youtube.com/watch?v=ZidGozDhOjg&t=2s&ab_channel=TEDxTalks

Amazing ted talk debunking myths about stress & anxiety. Just reminds me that you don't need to believe everything you think. Challenge your thoughts and rise above them. Be conscious and not passive about what you believe. Disclaimer: I am not a medical professional and I am pro medication for those who need it.

NOTE FROM TED: While some viewers might find advice provided in this talk to be helpful as a complementary approach, please do not look to this talk for medi...

11/08/2023

Some more of the photos taken for my website - coming soon! 😁

04/08/2023