Maddie Walker Nutrition, 5/442 New South Head Road, Sydney (2025)

08/09/2022

✨SPECIAL OFFER✨

I am very excited to announce I am officially back from may leave and seeing clients ONLINE on Wednesday evenings and Saturday mornings!

To celebrate we are offering a special discount for September and October for existing clients. Your first appointment back will be discounted from $150 to $90.

It’s the perfect time to check back in, review your health and supplements and feel your very best!!

DM me or call 02 9016 2873 to book in!

Maddie x

27/06/2022

✨TEETHING ✨

I think we can all agree that teething isn’t fun. Its tough for baby, parents, carers, siblings - everyone!

This little combo has been a life saver for those poor inflamed and uncomfortable gums.

It's been nick-named across mothers as 'baby-crack', because it is white powder to help calm and sooth teething issues and get baby to sleep without screaming.

Use a silicone baby feeder and combine 1/4 tsp of Baby Teething Powder with breastmilk and/or puree if on solids and freeze.

Alternatively you can apply it directly onto the gums with clean washed hands and massage to provide even more relief.

It’s a beautiful natural combination of chamomile and oyster shell - no nasties in sight!

Swipe 👉🏼 to see me trying to convince her she loves avocado 🥑

07/12/2021

✨ A LITTLE UPDATE ✨

As many of you know, we are excitedly expecting a new addition to our family in January next year!

I will be going on maternity leave from the 18th of December to spend time soaking in this new stage of life. In my absence, incredible naturopath and nutritionist Erynne will be looking after my current clients as well as new clients. She has a heart for all things women’s health, children’s health, hormones, and digestion.

You can book in with Erynne by calling reception on 02 90162873. Erynne offers appointments in the clinic on Fridays and Saturdays and is also available for online video appointments.

I am looking forward to returning to clinic and my beautiful clients in the near future next year!

Warmly,

Maddie x

21/10/2021

🌻 KIDS SNACK SWAPS 🌻

Sometimes we just don’t have time to make our own home baked organic superseded bars on a Sunday for a week of school lunches! This is when knowing how to read a food label is a vital skill to choose the best products from an oversaturated supermarket with sneaky marketing called ‘greenwashing’ to make us think something is healthy when its not. Here are some tips and examples to help!

1. The Ingredient list: When you are looking at the ingredients, they will be listed in descending order based on the percentage of inclusion. When looking through ingredient lists, if you don’t recognise it as a ‘food’ (or it sounds more like it should belong in a science laboratory), best leave that on the shelf. 
2. Comparing Products: When looking at nutritional tables and comparing foods, it’s always a good idea to make sure you use the ‘per 100g’ column. This makes sure you are comparing ‘apples with apples’ as the serving size will more than likely differ from product to product. 
3. Fat: We have some a long way from thinking fat is bad, and we now know its vital for brain function, healthy skin, nails, and nutrient absorption. The main thing you should check is the amount of saturated fats as they cause a rise in blood cholesterol levels. Try to make sure that the amount of saturated fat per 100g is no more than 2-3g. 
4. Sugar: When it comes to making healthy choices, try not to go over anything that has more than 15% sugar (that is, 15g of sugar per 100g).

11/10/2021

✨ Have you ever wondered why stress impacts your cycle or your fertility? ✨

Here’s why: the body will always choose survival over reproduction!!

When the body is in a state of stress, the hypothalamus in the brain down regulates reproduction by reducing FSH and LH, which are critical for progesterone production and ovulation. Rather, the body ramps up cortisol production to help the body respond to stress. This mechanism is designed for our protection as reproduction during a famine doesn’t make sense to the body!

The issue is that our modern world stressors create that same stress response. Things like work stress, over exercising, under eating, lack of sleep and inflammation all get prioritised over reproduction!

Swipe through for some tips! 👉🏼

30/09/2021

✨POSTPARTUM TAHINI & CACAO LOGS✨

During the postpartum period, mum needs meals and snacks available she can grab and eat with one hand! These nutrient packed bites are an easy staple for the fridge/freezer, not requiring any equipment to make!

During this precious time, energy and nutrient requirements increase to support bub’s growth and mums healing and often depleted nutrient stores!

TAHINI
- Rich in healthy fats, calcium and iron for breastmilk production, and increased energy demands.

ALMONDS
- High in protein and healthy fats to keep your blood sugars stable, meaning you are fuller for longer, preventing those 3pm sugar cravings.

CACAO
- A wonderful source of magnesium to support the nervous system and prevent muscle spasm. It is also packed with theobromine which is a natural mood elevator.

CINNAMON
- A wonderful anti-inflammatory and an antioxidant. Increases circulation and blood flow for breastmilk production, whilst also regulating blood sugar levels.

INGREDIENTS //
- 1/2 cup tahini
- 2/3 cup almond meal
- 2 Tbsp raw cacao
- 1/2 tsp cinnamon
- 2 Tbsp maple syrup

METHOD //
1. Combine all ingredients together in a bowl until well combined.

2. Roll into logs or balls, then roll in bowl of sesame seeds until covered.

3. Chill in the fridge for 1-2hrs until firm.

26/09/2021

// CALCIUM IN PREGNANCY //

During pregnancy the demand for calcium increases to support bub’s developing bones, muscles and nervous system!

More than that, if you aren’t consuming enough calcium in your diet, it will be taken from your bones and used elsewhere (setting you up for the selflessness of motherhood!).

Calcium also helps to maintain a healthy blood pressure, preventing the occurrence of high blood pressure and pre-eclampsia.

If you are pregnant or breastfeeding, aim to get 1300mg of calcium daily!

These are just a few examples of some nourishing calcium rich foods ✨

26/09/2021

My favourite and EASIEST salad combo ✨

Toss together:
- Rocket and baby spinach
- Chopped avocado
- Halved cherry tomatoes
- Sun dried tomatoes
- Kalamata olives
- Crumbled feta
- Olive oil and balsamic

Then top with za’atar and serve with your choice of protein!

22/09/2021

⚡️The sympathetic nervous system (SNS) is often referred to as the “fight or flight” nervous system because it prepares the body to fight or to flee from danger.

🌱The Parasympathetic Nervous System (PNS), also called the ‘rest, digest and repair’ nervous system, is responsible for digestion, detoxification, immunity, and repairing the body.

These systems are involved in two phases of the stress response. Ideally, once a stressful situation is over the SNS switches off and the PSN system kicks in to calm you down. This helps create a healthy internal equilibrium.

The problem is that in our society, being busy is glorified and people are stressed out for long periods of time. This means the autonomic nervous system can’t keep up its balance of utilising both nervous systems, and favours the SNS in a means to ‘survive’.

If you are resonating with this imbalance, reach out, I would love to chat! ✨

12/08/2021

✨PRODUCT SWAP✨

Marketing and fad diet trends can be so deceiving and confusing! It has led us to believe that margarine is superior due to it being ‘low fat’, ‘low calorie’, and ‘cholesterol lowering’.

Let’s pull this logic apart….

Margarine is made with a usually genetically modified rancid oil (soy, canola, corn, cottonseed or rapeseed).
- These oils are hydrogenated and combined with solvents/toxins such as hexane.
- Emulsifiers are then added to smooth out lumps
- This now solid oil is then artificially deodorised, flavoured and bleached to look, taste and smell like butter.

As you can see, this is far from a healthy option to top our toast or cook our food with!

Alternatively, butter is made from 100% cream and a dash of salt, with churning being the only step in processing.

11/08/2021

Your hormones can be influenced by everything from your diet, environment and stress levels, to your genetics. It can be confusing to try and figure out what kind of imbalance you are experiencing on your own!

I work closely with my clients to identify the root cause of their symptoms through thorough case taking, investigating what they are eating, how they are working and exercising, current and past stress levels, family history, and pathology/testing if required.

If you resonate with any of these imbalances, reach out and get your hormones back on track! ✨🌻

27/07/2021

5 INGREDIENT LEMON & COCONUT BLISS BALLS 🍋

This recipe is a super quick and tasty one! With only 5 ingredients, anyone can whip up a batch of these guys.

They are full of healthy fats to keep you satiated - a perfect snack without the sugar crash for your afternoon slump!

Swipe across for the recipe 👉🏼

26/07/2021

✨5 MINUTE MISO TAHINI DRESSING ✨

This baby is creamy, salty, sweet, quick and so versatile!

Drizzle it on your favourite salad, roast veggies, roast meat, salmon, tofu, or use is as a dip for veggie sticks!

It packs a punch of flavour without the nasty vegetable oils, sugars or preservatives.

INGREDIENTS
- 1/3 cup tahini
- 1 tsp yellow miso paste
- 1 tsp crushed ginger
- 1 tsp crushed garlic
- 1 Tbsp coco aminos
- 1 Tbsp vinegar
- 2 tsp maple syrup
- 2-3 Tbsp water (add to desired consistency

METHOD
1. Place all ingredients in a mixing bowl and stir vigorously until well combined.
2. Top with chilli flakes for some extra spice (optional)

07/07/2021

This is such a common complaint I hear, and it may mean that your adrenals need some loving! This pattern of energy indicates your stress hormone (cortisol) is low in the morning when it should be high, and high in the evenings when it should be low.

Cortisol can be impacted by stress, poor sleep, too much exercise, too many stimulants (coffee, alcohol), and poor diet.

Swipe across for a few tips to stabilise cortisol levels and reduce stress on the adrenal glands! 👉🏼

06/07/2021

// Did you know 2 brazil nuts contain your daily RDI of Selenium? //

Selenium is a powerful antioxidant that is beneficial for thyroid function (super important for fertility and menstrual health) as well as detoxification in the liver. A single Brazil nut contains more selenium than most supplements!

Brazil nuts are also rich in monounsaturated fats, which are great for cardiovascular and brain health. They are also a good source of magnesium and calcium, which will help to keep your bones strong and also help with stress.

When buying Brazil nuts, ensure they are gown in South America to ensure optimal nutritional content.

30/06/2021

I am often asked what protein good powder is the best option, or if it is a healthy source of protein.

We all know that eggs, fish, poultry and meat are great sources of protein, but sometimes we need a few extra options or variety to meet our daily intake target.

Ideally we need 1g of protein per kg of body weight each day. For example someone who is 70kg, needs 70g of protein daily.

It is definitely not a necessity, but as mentioned, can be an easy and simple option if you aren’t meeting your daily target or if you crave some variety!

29/06/2021

NETTLE TEA FOR FLUID RETENTION 🍃

Nettle tea is a simple and effective treatment for fluid retention, as well as having an abundance of other benefits!

1. Acts as a diuretic to aid reducing excess fluid retention from the body.

2. Decreases symptoms of hay fever (itchy eyes, runny nose, sneezing).

3. Improves circulation and skin tone.

4. Rich in vitamin A, B, C, D, K, potassium and iron.

It tastes like a very mild green tea on its own, or can also be used in combination with other teas (I love it with spearmint!).

28/06/2021

I am always trying to my clients encourage to choose protein rich snacks!

Protein keeps our blood sugars nice and stable, meaning you feel satisfied and don’t get that energy crash 30 minutes after eating (like we might having that 3pm chocolate).

Studies show that women who eat high protein snacks (14g of protein) experience improved satiety, appetite control, and blood sugar levels. (Ortinau et al., 2014).

More than satiety, stable blood sugar levels increase energy levels, reduce fatigue, improve mood, decrease anxiety symptoms, and improve PCOS.

Set yourself up for success by storing some of these guys in your fridge! ✨

Maddie Walker Nutrition

08/09/2022

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