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Federica Nutrizionista in Australia

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Federica Nutrizionista in Australia

Welcome! My name is Federica and I am a clinical nutritionist. I work with people who want to lose weight and keep it off.

I understand nutrition can be confusing and I am passionate about guiding people through the confusing noise.

11/02/2024

5 dinner ideas for your week 🤗

1) oven baked fish with cherry tomatoes & roasted potatoes

2) Chicken breast with lemon sauce and grilled eggplants

3) zucchini slice with grilled asparagus

4) Pasta with ricotta, zucchini and tinned salmon

5) Grilled salmon with roasted cauliflower salad

Buon appetito!

Let me know if you will try any of these ideas!

17/01/2024

Zucchini slice recipe 🥒

This very easy recipe is perfect for breakfast, lunch and dinner (paired with some veg). You can prep in advance, freeze and defrost as needed for your convenience. I make it nearly every week 😂

Ingredients for 4 portions:
- 8 eggs
- 1 large zucchini grated
- 2 tablespoons of wholemeal flour
- salt and pepper
Optional (but highly recommended)
- 3/4 slices of ham
- 3/4 slices of cheese

Method:
- whisk eggs and add the grated zucchini, flour salt and pepper
- add half to a baking tray lined with baking paper
- add the ham and cheese slices if you want them
- add the remaining of the eggs mix
- bake at 180 degrees for 30 minutes

So easy!

30/09/2022

Important update 📣

From Monday the 17th of October, all consultations will be run online. I sadly will no longer offering face to face consults.

Why online?
✨ It is more comfortable and convenient for you;
✨ you don't have to live in Sydney to see me;
✨ I have more availability for after hours appointments;
✨ you can be in your pjs 😍

If you have a face to face appointment booked in, I will get in contact with you to reschedule 🤗

See you on Zoom 💛

13/09/2022

SPRING IS HERE 🌸☀️

Here is a list of delicious fruits & veggies in season in Spring (in Australia)!

Why should you eat seasonally?

🌸 More nutrients!
🌸Typically fresher & more flavoursome
🌸 Cheaper

What are your favorite fruit & veggies in Spring?

07/09/2022

ASIAN STYLE SALMON WITH RICE & VEG

A very easy and simple dinner idea to eat salmon (or any other white fish will work too) with different flavours.

Ingredients for the marinade:
- 1 tbsp sesame oil
- 2 tbsp of soy sauce
- 1 teaspoon of grated ginger
- 1 tbsp of lemon juice
- 1 tap garlic powder or granules or fresh garlic

Let the fish marinade for at least 15 minutes (the longe the more flavour it will absorb) and then cook in the oven for 12 minutes.

I served it with some brown rice and broccolini but any veg will do too!

Let me know if you will try this recipe 🤗

20/08/2022

And just like that the quickest month has gone 😢

We had the most beautiful time eating (and drinking) our way though Italy 🍝🍷

Did I eat healthy while travelling? No. Do I regret it? Absolutely not!

Life is too short to stress about food! I enjoyed the local products (and wines), I listened to my stomach and stopped eating when full but I enjoyed pasta, pizza, focaccia and gelato on a daily basis 🤗

Now that I am back home, I am (depressed ahah) but also excited to get back into my routine, eat good foods and get back into exercise (I really missed my yoga and pilates).

No crazy diets needed after the holidays 🙏🏻

16/07/2022

CLOSED FOR HOLIDAYS ☀️

Hello beautiful people!

Sorry I haven't been posting at all week, I have been busy getting ready for our first overseas trip in 2.5 years, and first time going back home since Covid hit ☺️

I will take some time off instagram too but I will be back mid august refreshed and ready to help as many as possible with their healthy eating 😋

I would love to hear what you would like to see more on the page, so that I can create the content you need: recipes, recipes reels, infographics, supermarket reels etc... Comment below please 🤗🤗

I will still pop in on my stories with pictures of my Italian summer & delicious food!

See you in 4 weeks!! 🤗🤗🤗

07/07/2022

Dark chocolate is loaded with nutrients that can positively affect your health.

1. it contains good amounts of iron, magnesium, copper, manganese, zinc & selenium

2. Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants.

3. The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide (NO). One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure.

4. Cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function.

#

05/07/2022

JULY MEAL PLAN

I love to create these weekly examples to give you ideas for healthy and easy meals & snacks for the week.

I use seasonal fruit and vegetables and rotate the protein sources during the week:
-meat 1xweek
- fish 2 x week
- eggs 1 x week
- cheese 1 x week
- legumes 1 x week

If you like these ideas, save this post ❤️

04/07/2022

Salad idea 🥗

Rocket and spinach salad with paprika roasted pumpkin & chickpeas, goats feta and pumpkin seeds.

I have been having this wintery salad on repeat, just prep pumpkin and chickpeas ahead and voila a balanced lunch made in no time.

Paprika roasted pumpkin & chickpeas
-cut the pumpkin in little cubes;
- drain and rinse tinned chickpeas
- lay pumpkin and chickpeas on a baking tray
- spray with evoo, add salt pepper & lots of paprika
- roast in the oven at 180 degrees for 30 minutes

30/06/2022

YOU CAN & YOU SHOULD EAT CARBS AT NIGHT 🍝

One of the biggest myths I hear about carbs at night is that they will turn into fat as you get less time to "burn" them.

Your body doesn't care if you eat carbs at 6 am or 6pm, it will only register your overall energy balance for the day. You will only store food as fat if you are in a calorie surplus.

In fact, consuming carbs at night can actually reduce stress while helping you build muscle and lose fat. Also, most of the times, when you avoid carbs in a meal, you will 90% of times end up craving sugar 1hr later.

This does not give you the license of eating pizza everyday, but I would definitely encourage you to have some form of whole grains or potatoes with your evening meal.

Hope to help you clear the confusion ❤️

27/06/2022

MIXED BERRIES BAKED OATS

Thank you Instagram for deleting my recipe reel 🥲 but anyway here is the recipe of this delicious breakfast / snack

Ingredients:
- 2 eggs
- 1 cup milk of choice
- 1/4 cup maple syrup or honey
- 1 tsp vanilla essence
- 2 cups oats
- 1 tbsp baking powder
- 1 tsp cinnamon powder
- 1 and 1/2 cup frozen mixed berries

Method:
- combine dry & wet ingredients
- bake for 40 minutes at 180 degrees

Serves about 6

I have been loving it for breakfast with some greek yoghurt, also great as a snack or why not with some vanilla ice-cream for dessert 😋

Address

Oxford Street
Sydney, NSW
2022

Opening Hours

Monday	2pm - 7pm
Wednesday	8am - 12pm
Thursday	8am - 12pm
Saturday	9am - 12pm

Telephone

+61401920324

Website

http://www.thenutrizionista.com/

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