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Elly Smith - Nutritionist, Manly (2025)

25/06/2025

One of my small but meaningful goals each week is to avoid food waste and this simple meal reminded me how doable (and rewarding) that can be! ♻️💚

The kids and I collected a few leftover ingredients from the fridge, pieced them together, and ended up with a dinner that we all genuinely enjoyed. It was hearty, NOURISHING, and perfect for the colder months when we all crave something comforting. 🥣🩵

What I love most is that meals like this show our kids how to be mindful of what we have. It’s not about perfection, it’s about being intentional and resourceful. 🌱💚

If you're looking for an easy way to reduce waste and stretch your grocery budget, start with one night a week where you “shop” your fridge or pantry. 🛒🤍

You might be surprised at what you can create! 👏💛

29/05/2025

Using food as my medicine…💛🫶💛

Patè 🦆 -> when made from the liver of a healthy, happy animal, is a nutrient-dense food rich in vitamins A, B12, and iron. Vitamin A is essential for maintaining the integrity of the immune system, while B12 supports the production of red blood cells and the proper functioning of nerve cells. The high iron content in patè also helps in transporting oxygen throughout the body, enhancing energy levels and overall health.

Sauerkraut 🥬 -> fermented foods like sauerkraut are not only delicious but also packed with probiotics. These beneficial bacteria help maintain a healthy gut microbiome, which is closely linked to immune function. A robust gut flora can enhance the body’s ability to fight off infections and inflammation and balance mood. Additionally, sauerkraut is rich in vitamin C, a powerful antioxidant that further supports immune health.

Sardines 🐟 -> a powerhouse of nutrients, offering omega-3 fatty acids, vitamin D, selenium and calcium. Omega-3s are known for their anti-inflammatory properties, which can help reduce the risk of chronic diseases. Vitamin D plays a vital role in immune response, while selenium is crucial for the production of antibodies. Calcium is needed for healthy bones, teeth, nerve function and muscle tissue.

Parsley and Coriander 🌱-> these vibrant herbs are packed with antioxidants and vitamins. Parsley is rich in vitamins C and K, both of which are important for immune function. Coriander is known for its anti-inflammatory and antibacterial properties and can assist in the removal of heavy metals from the body. Incorporating these herbs into your meals not only enhances flavor but also boosts your nutrient intake.

Capers 🫘 -> rich in antioxidants, particularly quercetin, and a variety of vitamins and minerals, including vitamin K, which is essential for bone health and immune function.

Avocado 🥑 -> provides monounsaturated fats, fiber, and a variety of vitamins and minerals. Its high content of vitamin E, an antioxidant, plays a vital role in maintaining immune function. The healthy fats in avocado also support brain, skin and overall health.

Topped with Gevity Rx bone broth mayo! 🥰

22/05/2025

🥝🥰 Kiwi season is here - making them fresher and tastier than ever! 💛✨ These vibrant, tasty treats are loaded with an abundance of health benefits, such as…

💚🥝 Vitamin C -> Kiwis are among the top fruits for vitamin C content (higher than oranges). This essential nutrient supports our immune system, aids in collagen production for healthy skin, helps in iron absorption and can lower inflammation.

💚🥝 Potassium -> Kiwis are packed with potassium, which helps regulate blood pressure levels, nerve impulse transmission, and muscle contractions.

💚🥝 Fibre -> Kiwis are rich in soluble and insoluble fibre, promoting regular bowel movements and supporting our gut microbiome. A fibre-rich diet can help prevent constipation and regulate blood sugar.

💚🥝 Antioxidants -> Kiwis contain various antioxidants, including carotenoids (lutein and zeaxanthin), a variety of polyphenols, and vitamins E and C, among others.

💚🥝 Folate -> Kiwis are a source of folate, which is important for mental and overall cell health and for pregnant women.

A kiwi a day keeps the doctor away! 🙌🥝🙌

20/05/2025

🍂 As the cool weather settles in and the seasons shift, our food choices naturally start to change. There’s something so comforting about cosy meals that warm us from the inside out! 🫶

Tonight, I’m embracing simplicity with a delicious one-tray meal, making sure to use up our leftovers….🌟

🥩 I took some beef from yesterday’s batch of meat stock and paired it with roasted potato and sweet potato cubes.

🌱🫛 I added frozen blocks of spinach and peas for a pop of colour and extra nutrition, some generous scoops of duck fat, and a sprinkle of Celtic salt.

🍁🧡 I then popped it in the oven, let it roast until everything was warm and golden, and to finish off… a drizzle of Gevity Rx bone broth mayo. Yum!! 🥰

08/05/2025

Here are three simple, powerful steps you can take today:

☀️ 1. Gaze at the sunrise before checking your phone…
Morning light helps reset your circadian rhythm, boosts mood by increasing serotonin, and regulates cortisol — your stress hormone. Just 5-10 minutes of natural light first thing in the morning can improve sleep, energy, and emotional balance throughout the day. 🌅

🌍 2. Ground yourself — literally…
Kick off your shoes and place your bare feet on the earth. Grounding (or “earthing”) has been shown to reduce inflammation, improve sleep, and support the nervous system by allowing your body to absorb free electrons from the earth’s surface. It’s nature’s reset button. 👣🍃

💧 3. Hydrate with filtered water…
You are made of water — and your brain, energy, digestion, and cellular function depend on it. Start your day with a tall glass of filtered water to rehydrate after sleep and gently wake up your system. 💦

I encourage you to introduce these practices. Your well-being matters — not just for your family, but for you. 🌿💚

03/05/2025

Yesterday was a day that I will always treasure… sharing the stage at the MINDD International Conference 2025 with my daughter. I was so proud of her bravery and passion for helping others to live healthier lives. 💙Thank you Mindd Foundation🙏 for all you do to support the health of our children and their families. 🩵

18/04/2025

1. STABLE AT HIGH TEMPERATURES 🔥
These fats are rich in saturated and monounsaturated fats, which are more chemically stable and less likely to oxidise or break down when exposed to heat, compared to polyunsaturated fats (like vegetable or seed oils).

Why does this matter? When oils oxidise, they form harmful compounds like aldehydes and trans fats, which are linked to INFLAMMATION and chronic disease.

2. MINIMAL PROCESSING 🏭
Unlike seed oils (like canola, soybean, and corn oil), these fats are typically:
- Naturally extracted (e.g., rendering tallow, churning cream into butter).
- Free from industrial solvents and deodorisers.
- Closer to whole food sources.

🌿 LESS PROCESSING = FEWER TOXINS + MORE NUTRIENTS 🌿

3. RICH IN FAT-SOLUBLE VITAMINS 🧬
- Vitamin A: Essential for vision, immune function, and skin.
- Vitamin K2: Helps shuttle calcium into bones and teeth.
- Vitamin D and E: Support bone health, immune function, hormonal balance and antioxidant defence.
- Ghee is also rich in butyrate, which nourishes the gut and reduces inflammation.

4. SUPPORT HORMONAL BALANCE AND BRAIN HEALTH 🧠
- Saturated fats are building blocks for cell membranes, hormones, and brain tissue.
- Cholesterol, found in animal fats is critical for hormone production and brain function.
- Medium-chain triglycerides (MCTs) in coconut oil are quickly used for energy and support metabolism and cognitive function.

5. ANCESTRAL USE 🌳
Humans have used these fats for thousands of years, long before industrial oils became popular.

15/04/2025

Preparations for the upcoming MINDD Conference are well underway in our household. This year, my daughter and I feel honoured and excited to be joining Helen Padarin on stage for some cooking demonstrations. We will share some quick, easy, and nourishing ways to support you and your family on your gut-healing journey. 🩵

The MINDD Foundation is an Australian non-profit organisation dedicated to reversing the trend of chronic illness in children. Its mission focuses on addressing METABOLIC, IMMUNOLOGIC, NEUROLOGIC, DIGESTIVE, and DEVELOPMENTAL (MINDD) disorders. 💙

MINDD promotes integrative healthcare by combining diet, nutrient therapy and lifestyle interventions to restore the body’s natural ability to grow, heal, and prevent illness. 🩵

The MINDD Conference fosters collaboration among global experts in integrative healthcare. Through its comprehensive approach, the foundation aims to empower families and healthcare professionals to implement effective treatments for chronic childhood illnesses. 💙
�The MINDD Foundation is on a mission to combat chronic illness in children by focusing on the root causes – not just the symptoms. 🩵

From nutrition to lifestyle medicine, MINDD connects the dots between modern science and holistic healing. Their resources are a lifeline for parents, practitioners, and anyone passionate about children’s health and long-term wellness. 💙

Follow Mindd Foundation to learn more. 🌱

10/04/2025

Fresh pomegranate is a nutritional powerhouse, and numerous scientific studies have highlighted its health benefits... 🍒✨

SUPPORTS MICROBIOME 🌱
Pomegranate compounds encourage the growth of beneficial microbes while suppressing certain harmful ones, helping to rebalance gut flora after disruptions (like antibiotics).

Rich in POLYPHENOLS 🌈
Pomegranate is loaded with polyphenols, particularly ellagitannins, which are transformed by gut bacteria into urolithins. Urolithins have anti-inflammatory and antioxidant properties and are linked to improved gut barrier function and reduced intestinal inflammation. These polyphenols also act as prebiotics, feeding beneficial bacteria.

They are also rich in unicalagins and anthocyanins, potent antioxidants. These help reduce oxidative stress and inflammation, two key drivers of aging and chronic disease.

ANTI-INFLAMMATORY Effects 🔥
Pomegranate has been shown to reduce inflammatory markers in the body, particularly C-reactive protein (CRP)and interleukin-6 (IL-6).

CARDIOVASCULAR Health 🫀
Regular consumption of pomegranate may significantly reduce blood pressure and improve blood vessel function.

ANTI-CANCER Properties 🧬
Lab and animal studies are showing that pomegranate extract can slow the growth of prostate, breast, lung, and colon cancer cells. In humans, some studies have shown that it may help reduce PSA levels and slow its progression.

Improved MEMORY and BRAIN HEALTH 🧠
It may enhance memory performance in older adults and post-surgery patients. Animal studies are also indicating a potential protective effect against Alzheimer’s.

ANTIMICROBIAL Effects 🦠
Pomegranate compounds have antibacterial and antiviral properties.

Pomegranate seeds provide vitamin C, potassium and insoluble fibre. Insoluble fibre helps with digestion and acts as fuel for short-chain fatty acid (SCFA) production. SCFAs like butyrate are key to maintaining a healthy colon lining, reducing inflammation, and supporting immune function.

Food is medicine… and pomegranate is one of nature’s most beautiful prescriptions. 🙏

07/04/2025

When we hear the word PROTEIN, many people immediately picture bulky muscles and gym workouts, but in reality, protein is essential for everyone - adults, children, athletes, and even those who prefer a cosy couch over a kettlebell. 🏋️

Here is why adequate protein intake matters at every age…

For kids - their growth, development and immunity. 🧠
Protein plays a starring role in…
🌱 Building tissues —> including muscles, organs, and even the brain.
🌱 Enzyme and hormone production —> critical for growth and puberty.
🌱 A strong immune system —> helping little bodies fight off infections

Growing children need regular, high-quality protein to support their rapid development, energy levels, and learning. 🤸‍♂️

For Adults - our maintenance, metabolism and mood. 🧘
In adults, protein is essential for:
🌿 Preserving muscle mass —> especially as we age.
🌿 Supporting metabolic health —> higher protein intake can aid in blood sugar regulation and satiety.
🌿 Balancing hormones and neurotransmitters —> that influence mood, sleep, and focus.

Whether chasing toddlers, working a desk job, or going for evening walks, your body constantly uses protein to repair and maintain tissues.

Signs You Might Need More Protein… 🚨
- Fatigue or low energy.
- Frequent cravings, especially for carbs.
- Slow healing of wounds.
- Hair thinning or brittle nails.
- Trouble building or maintaining muscle.

What Does "Adequate" Mean? 🤔
The minimum recommended intake (RDA) is about 1 gram per kg of body weight, but many people, especially active individuals, older adults and kids, benefit from 1.2–1.6g/kg or more, depending on their needs.

Quality Counts! 🥚🥩
Aim for complete proteins (those that provide all 9 essential amino acids) from sources like:
- Free-range eggs.
- Free-range poultry, wild-caught fish and grass-fed meat.
- Organic dairy products.
- Quinoa, buckwheat and non-GMO soy.
- A variety of legumes, grains, nuts, and seeds (combined).

Bottom line… Protein is not a trend. It is a lifelong necessity. Whether you're growing, healing, working, or simply living, your body depends on it. Protein is the foundation for health, not just fuel for gym junkies.

04/04/2025

🍎 I love a good health hack and this one could not be any easier! A great way to boost the PECTIN content of your next batch of stewed apples is to simply leave some apple peel in the stewing pot while the apples cook. 🙌🍏

Pectin is a type of soluble fibre naturally found in apples, particularly in the peel. By leaving some of the peel in the pot during the stewing process, more pectin is released into the mixture, enhancing its health benefits. 🌟

What are the health benefits of pectin? I hear you ask…

To support gut health 🦠
Pectin acts as a prebiotic, feeding your gut microbiome. It also supports healthy digestion and reduces bloating.

To regulate blood sugar 💛
Pectin helps to slow down the absorption of sugar, preventing spikes.

To support detoxification 🧼
Pectin helps by binding and removing toxins and heavy metals from the body. Reducing the body's toxic load may aid liver function.

Eases Diarrhea & Constipation 🚽
Pectin acts as a natural gelling agent, absorbing excess water in diarrhea. It can also add bulk to stool, easing constipation.

Thanks for the tip Helen Padarin x 😉💚

27/03/2025

Iron is essential for ENERGY production, oxygen transport, BRAIN and immune function. 🩸❤️

Numerous factors influence iron’s absorption and utilisation in the body. So, it is essential to consider nutritional and physiological factors when assessing abnormal iron levels. 🧐

The form of iron in food also significantly impacts its absorption. Heme iron, found in animal products like red meat and poultry, is more bioavailable than non-heme iron from plant sources. Non-heme iron absorption can be enhanced by vitamin C-rich foods, such as kiwi, strawberries, capsicum, broccoli and citrus fruits, which help convert iron into a more absorbable form. Conversely, phytates (found in grains and legumes), polyphenols (in tea and coffee), zinc and calcium can inhibit iron uptake by binding to the mineral and preventing its absorption. 🥩🍗🥝🍓

Optimal iron absorption and storage requires healthy LIVER and DIGESTIVE function. For example, gut inflammation and low stomach acid (hypochlorhydria) can impair absorption. Proton pump inhibitors (PPIs) and other acid-reducing medications may also decrease iron bioavailability. 🪫

Heavy menstrual cycles, pregnancy, and intense physical activity can increase iron requirements. Stress and cortisol imbalances may also affect iron metabolism by altering digestive function and nutrient absorption. 🫠

Systemic inflammation can impact iron metabolism. Chronic infections (such as parasites, Helicobacter pylori and Epstein-Barr virus), autoimmune diseases, and obesity increase hepcidin levels, a hormone produced by the liver that regulates iron absorption and storage. Elevated hepcidin reduces dietary iron absorption and sequesters iron in storage sites, leading to functional deficiency. 🔥

Addressing iron levels holistically involves optimising digestion, reducing inflammation and managing stress levels in conjunction with a nutrient-dense diet appropriate for individual needs. 🌱💚🌱

Elly Smith - Nutritionist

25/06/2025

29/05/2025

22/05/2025

20/05/2025

08/05/2025

03/05/2025

18/04/2025

15/04/2025

10/04/2025

07/04/2025

04/04/2025

27/03/2025

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