NutriMe

NutriMe - Nutrition Made Easy
Nutritionist - Diana Jovanovic
Contact us to feel your best today! To start your journey to health book in with Diana Today!

ill having the same symptoms, Diana decided to stop looking for a cure to alleviate symptoms and decided to study nutritional medicine and find the root cause of her health complaints. THIS IS WHEN IT ALL CHANGED

Diana dedicated herself to finding the root cause of her conditions through education, extensive research and by becoming her own Nutritionist. She made changes to the way she ate, her relationship with food and her lifestyle. Also supplemented with nutrients that were lacking and this changed her life! She does the same for her clients, when the root cause of the symptoms is found nutritional medicine will assist your body to heal and have you feeling like a new person. Diana understands the struggle having been there herself and knows how hard it can be to implement these changes that's why all the nutritional plans are individualised and based on you and your health goals. Nutritional Medicine aims to understand the root cause of your symptoms by looking at you as a whole person. There is a reason why the symptom has appeared and by understanding the cause you can assist your body to heal your health concerns. Diana looks at the whole person and all the factors that have led you to these symptoms and health concerns. Understanding the cause is the key to helping resolve the complaint.

22/08/2021

IMMUNITY💫
6 simple ways to boost your immunity

🍲Chicken Soup
The immune boosting properties come from the bones. 18 hours minimum to really extract all the nutrients from the bone. Winter is all about soups, broths and warming foods, make sure to stick to seasonal fruits and vegetables

💦Water
Water makes 60% of adult body weight. Keeping hydrated supports the production of lymph, which carries white blood cells and immune cells around the body. Staying hydrated is a simple thing you can do for your health. You can make it exciting by adding some lemon, ginger, cucumber or even fruit.

🍊Boost your Vitamin C
Vitamin C is required to boost our immune system and keep our body healthy, fresh fruits and vegetables contain the best sources of Vitamin C. Good food sources of Vitamin C include berries, kiwifruit, capsicums, and dark green vegetables.

😴7 to 8 hours sleep daily
Sleep rejuvenates and strengthens your body especially during the hours of 10pm to 2am. Chronic stress can cause your adrenals to become depleted/ exhausted which can suppress the immune system and increase the risk of illness. Listen to your body and give it time to repair and recover. If you can sleep 7 to 8 hours a day and take an afternoon nap if required, your body will thank you.

🌞Sunshine
Vitamin D is required to strengthen our immune system. A deficiency in Vitamin D increases your susceptibility to infection. Spend time outside a few times a week for 15-20 minutes, without sunscreen. This is a recommendation for the Winter sun and if you have fair skin please only spend the time you know won't burn your skin. You can also get small doses from fatty fish and mushrooms.

🥛Probiotics
80% of our immune system is located in our gastrointestinal tract. Keeping your gut happy is so important in keeping your immune system functioning at its best. Probiotics are good bacteria that are found in fermented foods, which include yogurt, kimchi, raw sauerkraut, miso, pickles and kefir. If you are more susceptible to colds and flus you can take Probiotic supplements but be sure to check with a natural health practitioner which strains are best for you.

18/04/2021

It’s a boy 💙

Welcome Luka to the world! This little guy arrived quickly and safely earth side last Saturday, thanks to my amazing midwife we couldn’t have done it without you 🙏🏽

We are all so in love (especially big brother) and enjoying this precious time and newborn cuddles 🥰

08/03/2021

Happy international women’s day ♥️ Here’s to strong women, May we know them, may we be them and may we raise them!
Support and empower the women your life, today and everyday 💪🏽

15/12/2020

Don’t eat anything your great grandmother wouldn’t recognize as food 🌟

There are so many food like products available in the supermarket nowadays that our great grandparents wouldn’t recognize. They are not food and therefore we should not be eating them. If you can’t pronounce it or are unsure of what the ingredient is then you probably shouldn’t be eating it.

This is why I’m always raving about reading product labels, you need to know and understand what you are consuming. It is so important because unfortunately food marketing is all about profit and they seem willing to sacrifice even children’s health for their own monetary gain with some of the claims I have see on what is advertised as health food.

If you want to find out more about how to read labels, subscribe to my mailing list and I will share my free guide 🌟

15/12/2020

I AM PREGNANT AGAIN🌟

So so excited to announce we are pregnant again 🤰🏻

This is the reason why I have been so quite for the past few months, the morning sickness this time round was the worst I have experienced 🤢 but thank god it subsided at 17 weeks and I am at that sweet spot in pregnancy now.

When I was pregnant with Andreas (my rainbow baby🌈) I was so anxious my entire pregnancy that I never announced my pregnancy on social media, I just wanted to take him home safe and sound ♥️

Now I’m pregnant with my pot of gold and just as anxious but at the same time I’m so excited and happy to be pregnant again. Every pregnancy and life should be celebrated no matter how brief🌟 which is why I am sharing this magical time!

Pregnancy and infant loss completely changes your experience of subsequent pregnancies no matter how optimistic you try to be, because unfortunately you have experienced that everything can be so right until it’s not. The joy I have now is different to the joy I experienced with my first pregnancy with my gorgeous Eleana ♥️ I am so grateful to have a life growing inside me and can’t wait to meet our little pot of gold 🌟

Baby is due in April 2021 👶🏽

17/10/2020

SIMPLICITY AT MEALTIME🌟

Simplifying your meals is the easiest way to keep consistency with nutrition. When we try to over complicate meal time this is when we become overwhelmed and find eating a nutrient dense diet difficult and end up reaching for what is convenient.

My recommendation to keeping it simple:
🌟 Have a few 10-20 min quick meal options for when you have run out of leftovers and just don’t have the time to spend the time in the kitchen.
🌟Precut your veggies when you have time to decrease meal prep during your work week
🌟Use a food processor to cut up your veggies
🌟keep pantry stocked with canned legumes, theses are so easy to create a meal with- Mexican bowl anyone, great to throw into salads
🌟Cook in batches so you have left overs and can create quick meals from left overs eg. Roast chicken can become a chicken salad or chicken taco the next day.
🌟Freeze meals for the following week, I can only eat the same thing for a couple of days so instead of letting food go to waste ensure you freeze it so you have ready made meals for next week.

One of my favorite quick and easy meals is a stir fry, it’s so versatile and you can add whatever you like into it, this one I used mince meat because that’s what I had on hand 😋

05/08/2020

Magnesium 🌱

Magnesium is involved in more than 300 enzymatic functions primarily as Mg-ATP in energy dependent activities, is the fourth most abundant mineral and acts as a neuromuscular relaxant.

Mag blocks the central sensitization of pain, inhibiting acute and chronic pain. Works to prevent metabolic syndrome, insulin resistance and systemic inflammation.

With B6 significantly decreases severity of PMS and also menopause symptoms.
Did you know?
🔸The average adult body contains 25g of Magnesium and 99% is stored in the bone, muscle and soft tissue. This is one reason why serum testing isn’t the first choice.

🥦 70% of Australians are deficient in magnesium.

Mag deficiency symptoms include:
🔺muscle weakness and cramps
🔺tremors
🔺anxiety
🔺nausea, fatigue and dizziness
🔺respiratory issues
🔺heart palpitations
🔺poor memory and confusion
🔺can be a cause and consequence of stress and insomnia

Are you experiencing anyone of these symptoms? If so, reach out to me or get in touch with a registered practitioners and discuss what is best for you 🌟 We are all individuals and what works for someone else may not necessarily work for you.

29/07/2020

DIETARY FAT

Just continuing from a few posts ago as requested, more detail. I will write up a blog but for now.
🌟 Monounsaturated (MUFAs): these fats are unsaturated fats which have been shown to lower inflammation by lowing omega 6, lower cholesterol and blood pressure and maintain healthy nerve function
💯 Polyunsaturated (PUFAs): these fats are also unsaturated and include your essential fatty acids omega 3 and 6. The benefits include:
🥑 Anti-inflammatory
🐟 Lower cholesterol and blood pressure
🌱Support brain development
🍓Improve insulin sensitivity
🥒Decrease allergic response
🍑 Support mucosal lining
⭐️Saturated Fatty Acids: these fats are given a bad rap but, in actual fact are healthy and required because they make up 50% of our cellular membrane, necessary for baby’s brain development, support the immune system, antimicrobial, quick source of energy. The problem is too little essentially fatty acids in the diet which causes an imbalance with this type of fat and can increase inflammation
☄️Trans fats (hydrogenated): these are unsaturated fats and are the fats we need to be aware of. Trans fats have been created to increase shelf life of products, improve flavor and to create shelf stable oils- eg canola, cottonseed, safflower, sunflower. They are created through hydrogenation of vegetable oils, because of this process the chemical structure of the fat is changed and your body doesn’t know what to do with it so, it increases LDL (bad cholesterol), decreases HDL (good cholesterol), increases the risk of diabetes, coronary heart disease and cardiac related sudden death. It also decreases immune function and interferes with healthy cellular membrane function by decreasing detoxification and increasing insulin resistance
Foods containing trans fats:
🍪 Biscuits, crackers, shelf stable cakes, cookies anything processed
🧈 Margarine
❌Vegetable oils, advertising creates the belief these oils are healthy, they are not.
🥠Potato chips, crisps, corn chips, etc.
🥟Processed and fried foods of any kind
🥛 Non-dairy creamers
📸

28/07/2020

Thank you .away
Inspiring and supporting each other is such a beautiful thing to see, the power of women united is so strong! We should take care, uplift and empower each other. Empowered women, empower women! We are all so beautiful the way we are ♥️ and we all have something beautiful and unique to share with the world 🌟

28/07/2020

Where has my baby gone?
So blessed to have this beautiful soul in my life! Love you more than words can express ♥️
Have heard every parent talk about how quickly they grow up and it’s true- how are you so close to 2. I still feel like you were just born yesterday 🌟
What tips do you have to ensure you embrace this beautiful time with your toddler?

25/07/2020

GOOD FATS 🥑
Slowly the demonisation of fats is coming to an end. The right kind of fat does not make you fat! Fats are required and used to:
🌱Maintain the function our cells and cell membranes
🌟Requires to create and are a part of our hormones and neurotransmitters
🥑Supports Hair, skin, eye and nail health
🥥To warm and cushion our internal organs
🧈Support health health- Diets moderately high In monounsaturated fatty acids have shown to block plaque buildup in arteries in comparison to an insulin-spiking high carb diet
🍠Required for the absorption of fat soluble vitamins
🏃‍♂️Studies have shown healthy fats to promote weight loss
These are my top 6 sources of good fats.
🥑Avo: Contains mainly monounsaturated fatty acids (MUFAs) and smaller amounts of polyunsaturated fatty acids (PUFAs). Contains omega 3 essential fatty acid, alpha linolenic acid (ALA). Shown to support health health thanks to MUFAs, reduce the risk of metabolic syndrome, fight cancer, weight loss, improve digestion and boost mood
🥜 Nuts and seeds: These nutrient powerhouses contain MUFAs, PUFAs and Omega 3s. Most nutritionists are crazy about nuts and seeds because there is so much evidence to support heart health, reduced risk of diabetes and even increases life expectancy
🧈Ghee: Grass fed Organic ghee is high in MUFAs, Omega 3s and contains conjugated linoleic acid (CLA), which supports heart health. Contains butyrate (short chain fatty acid) which supports gut health and contains all the fat soluble vitamins A, D, E and K which support immune and brain function
🥩Red Meat: To reap the benefits sources must be organic and grass fed, this ensures the ratio of omega6:omega3 is balanced at around 1.5:1, grain fed meat can be around 16:1. Humans have evolved on a ratio of 1, This imbalance is what can lead to inflammation and increased risk of disease. Also contains CLA which is beneficial for heart health and weight loss
🐟 Salmon/ Sardines: Contain Omega 3s DHA and EPA which are essential for brain health, inflammation and heart health
Olives and olive oil: Contains predominantly MUFAs and has polyphenols which is the antioxidant that contributes to heart health

23/07/2020

Food is medicine✨
We have all heard the saying you are what you eat and it’s true in a 10 year period on average, your cells are replaced by what you have been eating. This is why Nutrition is so important for overall health!
Your diet doesn’t need to be restrictive to be healthy, balance is the key. What you are being consistent with and eating majority of the time is what matters and this will be nourishing and supporting your body/ health.
My goal for my clients is always to reach a balanced diet where there is space for an 80/20 style diet (80% nutrient dense/20% for the soul). When I use the term diet I am referring to what you are eating/ consuming daily rather than any fad diet.
There maybe some conditions that require a stricter guideline/ plan but these are generally short term to nurture and support the healing process so we can then progress to an 80/20 style of eating.

02/06/2020

This needs to stop and we can’t keep quiet anymore, It’s time to be actively anti-racist.
I know I will never understand but I stand with you 🖤

29/05/2020

Nutrient Dense Spag bol✨
You can make you favorite meal nutrient dense by increasing the veggie content and swapping out ingredients with more nutrient dense ingredients.

In my spag bol I add whatever veggies I have- onion, garlic, zucchini, mushrooms, spinach, carrots, celery, eggplant.

Swap the store bought stock for home made bone broth or use . What’s the difference you maybe asking?
Many store bought stocks are high in sodium, have flavours added and haven’t been cooked long enough to contain the complete nutrient profile from the bones. Homemade bone broth or concentrated bone broth such as are slow cooked for minimum 24 hours for chicken bones and 48 for beef bones, this ensures that all the rich nutrients in the bones are extracted into the broth.
This makes bone broth a superfood high in protein rich gelatin (collagen) which has shown to repair the intestinal lining supporting gut health. Repairs and increases the strength of the joints 💪🏽 studies have shown the benefits in osteoarthritis. Also bone broth thanks to the narrow contains iron,
vitamins A and K, essential fatty acids (organic and grass fed bones), selenium, zinc and manganese.
Another way to increase your nutrient density in you meals is to add chicken liver (organic only), you can’t even taste it and is a great way to add it in for your kids to boost there immunity. Livers are high in Vitamin A which is an important in enhancing immune function.
Give these tips a go and let me know how you go ☺️ Tag a friend who needs some inspo especially for fussy kids 👇👇

07/04/2020

2020 Gratitude✨
March has been a tough month for us all. Covid-19 spread rapidly to multiple countries into a pandemic. It is heartbreaking to watch the news and see the impact of the virus.
I have been MIA for the past month to grieve the death of my father who I lost in March. It was such a shock and not something I thought would happen because he was 57 😢
So just like everyone I have been dealing with the grief of the world as we know it and my fathers passing. Social distancing is not human nature, staying home and avoiding socializing is not something humans as designed to do. We are social creatures and thrive on connection, these changes to life have created a sense of grief with the loss of the world as we know it.
Accepting how you feel is so important right now and embracing gratitude is what will help us all through this unprecedented time. There is no better time than now to be grateful for what you do have in life- your family, a roof over you head, your health, food on your table and toilet paper of course 😂.
My father never got to meet my son in person which is heartbreaking but I am so grateful he had the opportunity to meet him virtually ♥️ So many regrets can creep up when we lose someone and this can happen in the current situation with the loss of our freedom. It is important to remember to focus on what you do have and be grateful. Practicing gratitude will get us all through this pandemic✨
What are you grateful for today☀️

06/04/2020

FRESH PRODUCE✨
We all know how important fresh fruit and vegetables are to our health. Your food literally becomes you and food can be your medicine or the slowest form of poison. As Covid-19 cases continue to rise the best thing you can do for yourself and your family is to boost your immune system and staying home (social distancing).

🥦 Studies have shown that diets rich in antioxidants and phytochemicals support the function and boost your immune system.

🥝Not only will increasing your veggie intake boost your immunity it will do wonders for your mental health too, which we all need support with right now. Staying home for potentially 6 months and social distancing is not human nature so we need to do as much as we can to support our mental health.

🥭Serotonin- the happy hormone is created in the gut so supporting your gut health with antioxidant, fiber and prebiotic rich foods which are found in fruit and vege. I will be sharing specific foods to support your health over the coming days.
☀️Now is the time to start increasing your daily fruit and vege intake. Avoid the supermarket queue and order a fruit and veggie box to your door. Supermarket produce has been kept frozen for months, you will taste the difference when you switch over. There is no better time than now to start supporting locals by ordering beautiful fresh organic produce straight from the farm. There are so many great online delivery options available and many have increased the areas of delivery 🙌
My recommendations for fresh produce delivered to your door are (pictured, they are chemical free)

09/03/2020

FRITTATAS//
Everyone has probably heard me rave about frittatas, it is one of the easiest prep meals and can be eaten at any meal. You can add loads of veggies and don’t really need to follow a recipe because anything goes
🍳Here is the recipe to this frittata:
12 eggs
1 zuchini
4-7 mushrooms
1 red onion
1 capsicum
Handful chopped parsley
A little more that half a can coconut milk
1-2 tsp bone broth concentrate
🌱 Chop everything up, beat eggs well, add coconut milk, season with salt, pepper, Italian dried herbs and onion powder.
Pour into baking dish and bake on 180C for 25- 30 mins or until cooked through, ENJOY 🤤
✨ This is a clean and healthy meal that will make you feel fantastic!
🥕Eggs contains all the essential amino acids your body needs to nourish your muscles, support brain function, liver detoxification and provide optimum health.
🌱Eggs also contain choline which is in the b vitamin family and is as important as folate during pregnancy. This is due to its vital role in the prevention of neural tube defects. Choline is involved in many of the same metabolic pathways as folate, including methylation. Choline also enhances the transport of nutrients across the placenta, including DHA, optimizing placental function, may reduce the risk of preeclampsia, and improves infant cognitive development and reaction times. It has also been shown to be neuroprotective for both mums and bubs. So if you are planning a pregnancy or are pregnant you need to be aware of choline and thankfully eggs are a rich source✨

08/03/2020

HAPPY INTERNATIONAL WOMENS DAY//
Yes! This is exactly what every women should be doing 🙌 We have come a long way and supporting each other will help this continue. Women supporting women is so powerful and creates magic✨ Believe in yourself and believe in your sisters ♥️

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Diana's journey to NutriMe began in her teens when she was suffering from digestive problems, acne and anxiety. Like any teenager her appearance was important, so she was determined to find a cure. She visited every specialist who prescribed rounds of antibiotics to the pill, having already had digestive problems these exacerbated them. So after trying everything specialists had recommended and still having the same symptoms, Diana decided to stop looking for a cure to alleviate symptoms and decided to study nutritional medicine and find the root cause of her health complaints. THIS IS WHEN IT ALL CHANGED Diana dedicated herself to finding the root cause of her conditions through education, extensive research and by becoming her own Nutritionist. She made changes to the way she ate, her relationship with food and her lifestyle. Also supplemented with nutrients that were lacking and this changed her life! She does the same for her clients, when the root cause of the symptoms is found nutritional medicine will assist your body to heal and have you feeling like a new person. Diana understands the struggle having been there herself and knows how hard it can be to implement these changes that's why all the nutritional plans are individualised and based on you and your health goals. Nutritional Medicine aims to understand the root cause of your symptoms by looking at you as a whole person. There is a reason why the symptom has appeared and by understanding the cause you can assist your body to heal your health concerns. Diana looks at the whole person and all the factors that have led you to these symptoms and health concerns. Understanding the cause is the key to helping resolve the complaint. To start your journey to health book in with Diana Today!

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