Holly Arnold - Clinical Nutritionist

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Holly Arnold - Clinical Nutritionist

Holly Arnold is a Sydney-based Clinical Nutritionist (BHSc). Qualified, experienced and passionate.

15/06/2024

Out on a school night for 🤍

23/04/2024

You’ve probably heard that protein is crucial for weight loss...

It keeps you feeling full, preserves muscle mass, and helps stabilise blood sugar levels.

However! Achieving weight loss also requires being in a calorie deficit, even if you’re not tracking your food intake.

Whether people like it or not, this is how weight loss happens - when we expend more energy than we consume.

That’s why it’s important to keep this in energy density (calories) mind when selecting your protein sources.

I’ve compiled a handy chart of foods that illustrate how much of each item you’d need to consume to reach a target of 30g of protein per meal.

While I’ve chosen 30g as a reasonable goal for each meal, it’s worth noting that individual protein needs vary. Nevertheless, aiming for less than 20g per meal is uncommon in my recommendations.

As indicated by the list, you’d need to consume approximately 700 calories of quinoa, 600 calories of peanuts, or 500 calories of beans to achieve your 30g protein target per meal. This is a significant amount of energy to use on one aspect of the each!

Now I’m not suggesting avoiding these foods altogether, as they are nutritious and have their place in a balanced diet.

However, if weight loss is your current objective, let’s prioritise foods at the top of the list, such as tuna, cod, Greek yogurt, cottage cheese, chicken, and lean beef.

This way, you can meet your protein needs while keeping meals at a reasonable calorie level, leaving room for essential nutrients like vegetables, fiber, and healthy fats.

Hope this information proves helpful! 💫

11/04/2024

CHECKLIST FOR SUSTAINABLE WEIGHT LOSS

Navigate your weight loss journey with a strategy designed for results 💪

As with every goal you want to achieve, stratergy is KEY because it provides you with a clear roadmap to success

Excited to dive in? Here’s what you’ll want to consider as part of your stratergy ...

➡️ Purpose: Let’s uncover your ‘why’ – that driving force that’ll keep you pushing forward, no matter the obstacles. It’s your secret weapon for staying on track when the going gets tough 

➡️ Personalisation: Tailor your eating and exercise regimen to fit seamlessly into your everyday life. It’s all about finding what works for you, making healthy habits feel like second nature 
➡️ Mindset: Build a resilient and positive mindset that’ll see you through the ups and downs. Embracing challenges as opportunities for growth will keep you focused on your goals 
➡️ Tracking: Find a method of monitoring progress that resonates with you. Celebrate every milestone, big or small, and understand that progress isn’t always a straight line 
➡️ Support: Seek out a network of support to cheer you on and keep you accountable. Having someone in your corner can make all the difference when the going gets tough 
➡️ Attitude: Aim for consistency, not perfection. Focus on making steady progress rather than chasing impossible standards. A balanced approach leads to lasting success 
🌟 Your journey to a healthier, happier you begins by setting up, embracing and nurturing these essential elements

✔️ Know you’re ready to take the plunge but need somone to hold your hand? That’s where I come in

As a clinical nutritionist, I’m here to guide you through your weight loss journey with compassion and expertise, ensuring you achieve (and maintain) your goals without feeling deprived 🌟

10/04/2024

ONE PAN CHICKEN AND RICE TRAYBAKE 🍅

Anything that can be done in one pot/pan gets the stamp of approval from me!

This is a go-to of mine that works well for an easy week night tea or as meal prep as it stores and reheats so well. Feel free to get creative with your herbs, spices and vegetable additions - anything goes!

Make sure you serve it with extra vegetables and you’ll have yourself a beautifully balanced meal.

Ingredients

4 large skinless and boneless thighs (skin on)
½ brown onion, finely diced
2 cloves garlic, minced
250g cherry tomatoes
100g green, de-stoned olives
1x big handful of fresh basil, stems and leaves chopped separately
1x handful of fresh parsley
1x tsp dried Italian herb de Provence mix
1x small zucchini
100g brown basmati rice
300ml warm chicken stock or broth.
1 lemon
Chilli flakes

Method
 1. Preheat the oven to 200 degrees fan.
2. Season the chicken thighs with salt and pepper. In a deep pan, add a little olive oil and bring to the heat. Brown off the chicken thighs on both sides then remove from the pan and set aside.
3. Add 1 tbsp water to remove all the chicken flavour from the base and then add the onion, garlic, parsley, 1/2 of the basil, dried herbs, zucchini and tomatoes. Sautee for 5 minutes with a pinch of salt, stirring every minute or so.
4. Next add in the olives, then the rice.
5. Pour in 300ml warm chicken stock or broth, give everything a good stir and then lay the chicken thighs on top of the rice mix. Add a few slices of lemon and a pinch of chilli flakes.
6. Put the pan into the oven to bake for 35 minutes (this will depend on the strength of your oven!), then remove from the oven, add the remaining fresh basil and place a lid on top and let rest for 5 ish minutes.
7. Remove the lid of the rice and serve with steamed green veg or a big leafy salad 🥗

03/04/2024

🌺🍊🐻🪩

19/03/2024

The year honestly does feel like it is FLYING so I think as we approach the quarter mark of 2024 it is a good opportunity to reflect and check in with yourself

So whether it was weight loss, better digestion, hitting a gym PB, improving your energy or just generally creating better habits …

➡️ How do you feel like you are progressing on your journey to reaching that goal?
➡️ Are you staying true to the promises you made at the end of last year/beginning of this year?

✅ If yes - amazing! Keep going, superstar

🛑 And if not, no need to panic! But it probably is time to ask yourself…

➡️ Do I still want to work towards this goal/goals?
➡️ Why have I not made the progress I expected?
➡️ What have been my biggest barriers?
➡️ What support do I need to overcome these barriers if I want to reach my goal by the end of 2024?

💭 Now if (like me) you saw the 22% and had a little bit of a panic and realised the goals you have set yourself for this year aren’t coming together *quite* how you envisioned please take a moment to catch your breath and remember that THERE IS STILL TIME

⏰ It is never too late to pivot, re-focus and make progress towards your goals

⭐️ Most of the time, we just need a little help in doing so

🗓️ My books are back open for new clients and I’m welcoming with open arms people who are ready to lose weight for the last time (without deprivation) and embrace a healthier way of living

✋ There are no fads, vague plans or generalised support

💡 It’s all individualised, targeted, accountability driven, encouraging and realistic tools and support to get where you you want to be and keep you there

Interested in finding out more? Slide on into my DM’s or get in touch via my website. Here is to taking back the reigns for the last 78% of 2024! 💫

12/02/2024

I series of things I ate and places I swam this weekend 🙃

05/02/2024

PERFECTIONISM OR PROCRASTINATION?

… Is anyone else guilty of this?

In the words of Strangest Loop…

“Preparing to do the thing isn’t doing the thing.

Scheduling time to do the thing isn’t doing the thing.

Making a to-do list for the thing isn’t doing the thing.

Telling people you’re going to do the thing isn’t doing the thing.

Hating on yourself for not doing the thing isn’t doing the thing.

Hating on other people who have done the thing isn’t doing the thing.

Hating on the obstacles in the way of doing the thing isn’t doing the thing.

Fantasising about all of the adoration you’ll receive once you do the thing isn’t doing the thing.
Reading about how to do the thing isn’t doing the thing.

Reading about how other people did the thing isn’t doing the thing.

Reading this essay isn’t doing the thing.

The only thing that is doing the thing is doing the thing.”

… This hit home so hard for me as someone who has recently discovered that I am not in fact a perfectionist, but what I actually am (in many areas of my life) is a little bit of a procrastinator.

It’s time to abandon these impossible expectations. Stop letting ‘things’ get in the way of starting.
There is no need for perfection, but there is a need for action.

Need help getting started?

Luckily for you…

1) I totally get it
2) The one area of my life that I’m not a procrastinator in is health

I’m a clinical nutritionist and behaviour change expert and I’ve got fat loss and health optimisation dialled down. So! Let’s get you started, keep you going and start celebrating all those wins that are ahead of you 💫

30/01/2024

VITAMIN C + IRON ABSORPTION 🩸

Here’s the deal. Our bodies can’t absorb the iron in plant foods (aka non-heme iron) as efficiently as it does the iron in animal foods (heme iron).

Heme iron, found in meat, is the most superior form of iron when it comes to iron levels in food and absorption.

However, considering the high rates of iron deficiency and the growing number of people on vegetarian and vegan diets, it’s crucial to maximize iron absorption from plant-based sources.

So if you’re eating more plants, remember to add some vitamin C to each meal! It helps your body absorb more plant-based iron.

How? Vitamin C (aka ascorbic acid) can combine with iron and store it in a way that is more absorbable for our gastrointestinal tract. Eating 100mg of vitamin C in the same meal as iron was shown in one study to increase iron absorption by 67%!*

Moreover, it’s important to avoid certain foods that can inhibit iron absorption. Tannins found in wine, tea, and coffee, as well as high-calcium foods, can interfere with the body’s ability to absorb iron. By being mindful of these inhibitors, you can further enhance iron absorption.

🍊 Vitamin C-rich foods: Guava, berries, capsicum, kiwi fruit, oranges, leafy greens (parsley, kale, broccoli), tomatoes and papayas

🥜 Plant-based sources of iron: lentils, chickpeas, tofu, quinoa, oats, cashews, pistachios, cashews, wholemeal pasta, fortified foods

*Full disclosure: Depending on the specific meal, studies do vary in their findings. One even suggested vitamin C could quadruple the iron absorption of some foods! 💫

23/01/2024

Important reminder… It’s a journey!

Do you need this reminder right now? Tag or share this with a friend who needs to be reminded of this too.  
Remember that embodying balance with the way you nourish yourself is a practice.

Don’t forget to zoom out and look at the big picture of your life and of your progress. Celebrate the small wins, learn from the tougher moments and most importantly, in the words of Dory… just keep swimming! 
All my clients hear me bang on and on about consistency and showing up over perfection, because it is where the magic really lies. It’s powerful and it is the only thing that works for sustainable, health-focussed weight loss. 
When we keep in mind that every action we’re taking is a learning lesson and an opportunity to get to know ourselves better, there’s less pressure to be perfect or to get it right.

How can we look back with self-compassion, take something from our set back and then use that knowledge and new found awareness to keep moving forward? 
We understand that there will be ups and downs, learning lessons and growth. We know that our progress to weight loss and a healthy, balanced relationship with food will never be linear or stagnant.  
It’s ever-evolving, growing, and progressing towards the vision and goals we have set for ourselves.

It’s a journey and there is no short cut there, so you might as well make peace with it, set realistic expectations and focus on the long game.  
Struggling with getting started, keeping going or generally just finding it impossible to know what steps you need to put in place? If so, I’d love to help. 
Let’s map out the big picture of your vision, find your WHY, work out the exact steps that will allow you to get there and then most importantly, make sure you keep taking them.

Pop me a DM or book a complimentary and obligation-free discovery call via the link in my bio 💫

16/01/2024

SNACKING ON THE GO 🏃‍♀️

✨ More often than not, on the go snacking is what makes or breaks a healthy diet. You might be ticking the boxes with your main meals and physical activity, but little things can sneak into our seemingly healthy routine and become engrained habits … and before you realise it, these little habits can add up and counteract our good intentions.

👉🏼 I think it’s important to be realistic and let's face it, we don’t always have time to plate up the perfect snack (see my previous snack post) or to spend hours in the kitchen at the weekend preparing the latest health balls for when hanger calls.

⚡️To stop on the go snacking having a negative impact on the rest of your diet and your broader health goals here’s what you need to know:

☯️ It all comes down to being able to find the consistency in the inconsistency and being able to adapt and make educated choices in line with your health goals, no matter what your day throws at you.

🍎 As with our main meals, we want our snacks to favour protein + fibre + fats and minimise saturated fat, highly processed carbohydrates as well as added salt and sugars.

🚀 Sometimes you’re on the go, hangry and you just need to eat. The trick is just knowing what to pick. For those moments, here are my top on the go snacks. All able to be found in supermarkets and can be eaten whilst commuting/between meetings/at your desk/feeding the kids/walking the dog etc.

🍪 What is your favourite on the go snack?

… And if you’re curious to know which brands and products I gravitate towards pop me a DM and I’ll let you know my favourites!

08/01/2024

Heard you can’t eat carbs after 6 pm if you want to lose weight?

This idea (read: myth) is rooted in two main ‘arguments’ …

1️⃣ The belief that consuming carbohydrates in the evening leads to increased fat storage due to an assumed slowdown in metabolism as the body prepares for sleep.

➡️ However, this perspective overlooks the fundamental principle of weight loss – maintaining a calorie deficit throughout the day, irrespective of the timing of calorie consumption.

2️⃣ The concept of circadian biology proposes that our bodies are more receptive to carbohydrates in the morning, with tolerance decreasing as the day progresses.

➡️ While there is validity to this, given the impact of our circadian rhythm on insulin response, recent research challenges the carbohydrate-insulin theory of obesity.

✅ This emphasises that various diet compositions can be effective, and a low-carb approach is not necessarily essential for fat loss. Whether it's low carb + high fat or high carb + low fat, both yield similar weight loss results when calorie intake is matched.

💡Beyond these arguments, other factors come into play. Many individuals tend to consume a significant portion of their daily calories later in the day, potentially affecting weight management.

🍟 Additionally, certain carbohydrate-rich foods, particularly heavily processed ones, can be prone to overconsumption, contributing to weight-related challenges.

⏰ However, the solution doesn't lie in the complete elimination of carbs once the clock strikes 6.03 pm.

🥖 A more beneficial approach involves mindfulness as to the types and quantities of carbohydrates consumed throughout the day. Opting for healthier, unprocessed, and fibre-rich sources of carbs in moderate portions can support adherence to dietary plans, reduce cravings, enhance satisfaction, improve sleep quality, and maintain healthy cortisol levels.

💫 The focus should centre on overall caloric intake, mindful food choices, and a balanced dietary pattern that prioritises the right types of carbohydrates in the right quantities

Address

124-126 Renwick Street
Redfern, NSW
2016

Telephone

+61401201229

Website

http://www.hollyarnold.com.au/

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Health & Healing Nutrition

Holly Arnold is a Sydney-based qualified, practicing Clinical Nutritionist with a Bachelor of Health Science (Nutr).

With a wealth of experience in nutritional support, Holly’s mission is to empower people towards an enhanced appreciation for health and wellbeing. Holly works with both individuals and organisations to help provide people with the knowledge and tools they need to live and breathe a healthy and happy life.

Holly’s number one focus is ensuring you receive the support, empowerment and understanding you need to improve your health and wellbeing using dietary and lifestyle interventions. Her primary goal is to arm you with the skills you need to build healthy meals and make balanced choices with your individual bodies needs and lifestyle in mind. Holly works with a range of different health conditions, though has a keen interest in weight management, women’s health, digestion and stress.

Holly’s clinic is located in the heart of Sydney CBD on George Street but also offers online consultations for both national and international clients.