Seed Nutrition

25/08/2025

Delighted to be joining the panel to talk all things Women’s Health at the Body Track Expo this Saturday. Tickets still available.

18/04/2025

The Easter long weekend is a time of celebration, tradition, and of course, plenty of food.

From chocolate eggs to hot cross buns, navigating the ‘Easter Eating’ may feel difficult, especially if you've struggled with diet rules or food guilt in the past. But could there be another way …?

The research on the healthiest communities around the world tells us that feasting and celebrations are a key component of longevity, health and wellness. It is the coming together as a community and the joy of sharing a meal that shapes our sense of connection, purpose and belonging.

If you have struggled with your relationship with food or your body, consider if these ideas might offer some peace or comfort this Easter?

Explore “Intuitive Eating”
Tune into your body’s appetite signals to allow all foods without guilt, restriction or compensation. Some of the principles of Intuitive Eating include:

Give unconditional permission to eat all foods. That includes the chocolate. Dismantling food rules can bring greater peace and balance with eating.

Honour your appetite – Pay attention to your body’s signals for hunger and fullness. Before eating, take the time to check in with your body and ask yourself a few probing questions. For example, How hungry am I? What food would satisfy me?

Mindfully enjoy the foods you desire. Slow down and savour the foods- pay attention to all the different sensory elements for example, taste, smell and texture. Avoid multi-tasking and switch off any distractions so you can maximise the enjoyment of your meal and notice when you feel satisfied.

Skip the Guilt or Regret
If you find that you have over-eaten, remember that you have enjoyed a special meal with friends, and just wait until you feel hungry before eating again.

Easter is a celebration—and food is meant to be part of that joy. Intuitive eating invites you to show up fully, free from restriction, and in tune with your own body’s wisdom.

This year, let Easter be about connection, compassion, and enjoyment, not food rules.

To read more, please find this article on my blog at https://www.seednutrition.com.au/post/have-your-cake-and-eat-it-too-happy-easter-x

Send a message to learn more

21/03/2025

I am playing with my food again. Fermented Foods.

1. Sourdough – If you’ve had a conversation with me recently, you’ll already know that I have finally produced an edible loaf of sourdough!
It’s been a journey. My starter has languished at the back of my fridge for years and is occasionally revived for a usually unsuccessful attempt. But, with a simple recipe, and some solid advice from a friend, I have finally fine-tuned a system that is working. For now… until the weather changes again.

2. Fermented carrots-> carrots + onion + ginger + turmeric and preserved in a salt brine- a new (for me) recipe from

This little bundle is intended to escalate into a ploughman’s cheese board this afternoon. It is packed and ready to head off to an after-school park play with a bunch of fab mums and their equally cool kiddos.
 
Interested in the nutrition deal on fermented foods?

Evidence is growing to support the health benefits of this ancient method of food preparation and preservation.

Examples of fermented foods are yoghurt, kefir, sourdough, miso, kimchi, sauerkraut.

Fermented foods are creating using live microbes and are thought to be helpful for gut and overall health. This is because they can
-              improve taste and digestibility. For example, many people report that they tolerate sourdough better than regular bread or yoghurt better than milk.
-              Be a source of prebiotics (preferred fuel source for healthy gut microbes)
-              Improve nutritional value (e.g. increase vitamin concentration)
-              Can reduce ‘anti-nutrients’. Fermented foods can reduce tannins or phytates which are not harmful but can reduce the bioavailability of nutrients like iron or zinc.
-              Contain beneficial compounds like anti-oxidants or GABA (brain messengers known to have a calming effect on the brain)
It is important to distinguish that not all fermented foods contain probiotics.

More science on offer at: PMCID: PMC10051273

07/03/2025

March is Endometriosis Awareness Month so I would like to feature a selection of interesting research updates in the Endo space over the coming weeks.
******

Debilitating symptoms, difficulty with diagnosis and an often-limited range of medical treatment options can contribute to frustration and, at times despair, when it comes to the management of this chronic disease. A complex condition will usually require a holistic set of tools to support day to day comfort and quality of life. It’s exciting to see the expanding and empowering role that nutrition has to offer.

It's also important to sort fact from fiction. Fad ideas, ‘miracle solutions’ and social- media-charlatans cause chaos and confusion for those trying their best to figure out the way forward.

So, what does the science tell us?
- There are very promising signs for the benefit of targeted nutrition on endometriosis symptoms.
- Nutrients with anti-inflammatory properties are thought to be effective in supporting endo symptoms. These include foods that contain fatty acids (especially omega 3, omega 6 and PEA), vitamins (in particular, A, B6, C, D, E) and minerals (calcium, iron, magnesium, selenium and zinc as well as antioxidants, resveratrol and lactobacilli.
- This study also confirms there is not enough high-quality research in this area, and we need more robust evidence to make confident recommendations.
So what does that actually look like?
An anti-inflammatory style of eating – for example, a Mediterranean diet. That is, a diet rich in vibrantly coloured fruits and vegetables, legumes, fish, wholegrains, seeds and nuts.

Reach out if you would like support in curating your own version of an anti-inflammatory style of eating.

https://doi.org/10.1016/j.rbmo.2020.04.014

07/03/2025

We are preparing for possible power outages as a result of Cyclone Alfred. As the time to landfall stretches out, I am eyeing my pantry stores to plan the meals ahead.

So, this little pantry-based meal combo can be a winner. It packs a powerful flavour punch and ticks a few key nutrient boxes - Healthy fats, prebiotic fibres, antioxidants and plant proteins all covered! It’s also great as a working-from-home lunch!

Black Bean Quesadillas
Ingredients
- Wholegrain wraps
- Tin Black beans (rinsed and drained)
- Tin corn kernels (rinsed and drained)
- Sprinkle of Mexican spices (store bought / DIY)
- Cheese – thinly sliced (e.g. tasty)
- Salsa salad – think corn, tomato, red onion, cucumber, avocado, baby spinach, coriander dressed with a squeeze of lime juice and extra virgin olive oil
- Optional Sides – guacamole, sour cream seasoned with sriracha

Steps
Prepare side dishes – salsa salad, guacamole / sour cream (if using)
Place a wrap in a heated fry pan. Spread cheese slices to cover.
Sprinkle black beans and corn kernels and Mexican seasoning to taste.
Top with a wrap and press down to seal with melting cheese.
Flip to toast so that both sides are a golden brown.
Remove from pan and rest for a couple of minutes before slicing into triangles.
Enjoy x

13/11/2024

A 2020 study of female Spanish university students
o Eating less than 2 pieces of fruit increased the likelihood of suffering from period pain
o Lighter flow linked to daily olive oil consumption
o Higher adherence to a Mediterranean Diet may be connected to shorter menstrual cycle

Limitations
o Cross Sectional descriptive study with self-reported data
o Researchers called for further research in this area to develop more conclusive recommendations

PMID: 32545490

13/09/2024

A day at home today so I am hanging out with my 4 year old. These days are numbered as he is off to school next year. We took advantage of the bumper crop of mulberries on our little tree. We have all been so excited to watch them ripen and scoff them before the birds and possums got there first. Warm mulberry pie and ice-cream to celebrate the end of Term 3 - is there a better way to do it?

13/08/2024

Two things I love - recipe books and libraries. We are high volume library users in our household. I am at our local library most weeks swapping holds and finding new books for the kids to read.
Recipe books have long been my favourite indulgence. In fact, I have a rule for myself to prevent excess - I must borrow and cook from a library recipe book at least a few times before I am allowed to purchase my own copy. And so this is what I am flicking through this week. I had a beautiful moment when I came across the bookmark left behind by the previous reader of "Hormone Intelligence". Flick to image 2 for a peek- how sweet. I do hope that Mum was able to find what she needed to feel better. X

11/06/2024

Like many households around me, I have noticed the spike of coughs, colds, COVID and other viruses as the weather cools and we begin to feel the effects of ‘flu season’. I think someone in my family has brought home a new lurgy to share every week this term.
This constant battle with sickness and chorus of coughs that fill my evenings has forced me to slow down, cancel engagements and get back to basics when it comes to my own health and wellbeing – all the usual, but undeniably helpful, things like sleep, rest and nourishing foods.
The dropping temperatures have prompted a change in my own appetite. I am reaching for warming porridges for breakfast, herbal teas and vegetable laden soups for lunch. It’s interesting that food temperatures have such a focus in eastern-style health philosophies. Chinese Medicine and Ayruvedic Medicine both emphasise the therapeutic properties of warming foods and spices. And, it’s easy to see why this ancient wisdom has stood the test of time. Warmed and well-cooked foods are easier to digest and can help us to feel nurtured. There is even benefit for the immune system in keeping the body warm as cooler body temperatures are more susceptible to infection.
Have you noticed a change in your appetite lately? How have you responded?
Today, I am sharing my favourite soup for this time of year – it ticks all the boxes for the type of food I look for at this time of year… plant-based proteins, stacks of vegetables, warming spices. It’s a Harira soup – a tomato-based soup originating from Northern Africa and is traditionally used to break the Ramadan fast. It freezes well if you want to store in individual serves for another time. Your future self will think you’re wonderful! Enjoy x

29/02/2024

Very excited to offer an expanded service in 2024 - consultations now available on Monday, Tuesday, Wednesday and Saturdays.

Bookings can be made at www.seednutrition.com.au

Please reach out at info@seednutrition.com.au if you can't find a day /time that works for you and we can figure something out.

28/02/2024

If you have PCOS and you're still getting the "just lose weight" message ... it's time for a re-think.

For the 1 in 10 women living a lifetime with PCOS - the ongoing pursuit of weight loss, or constant fear of weight gain is a burden to carry.

With no curative treatment currently available, the management of PCOS lies mostly with lifestyle measures. And weight control often takes centre stage in this discussion.

If you have PCOS and have tried unsuccessfully to lose weight or even struggle to maintain your current weight, the odds are that it is not due to a lack of effort. It is well recognised that women with PCOS will have underlying physiological mechanisms that drive weight gain over time.

The 2023 International evidence- based guideline for polycystic o***y syndrome states that “There are benefits to a healthy lifestyle, even in the absence of weight loss”. And that’s a message that I think is really important to hear … In other words, you can see / feel benefits to your health without such an intense focus on weight loss.

For more info, check out my latest blog post at https://www.seednutrition.com.au/post/the-pursuit-of-weight-loss-in-pcos-what-is-it-costing-you-and-is-there-another-way

26/02/2024

When I read this line from Julia Baird's latest masterpiece, I felt a deep resonance with the work that I do. I witness first-hand the detrimental impacts for joy, fun and mental health that body-dissatisfaction has for so many women.

What can you do today, or this week to offer more grace to your body?

Body positivity or perhaps the idea of 'body grace' isn't achieved in grand gestures but rather, the smaller choices that speak of self-respect and deeply authentic self-care.

It might be as simple as buying clothes that fit you well today (not withholding for a future body), swimming in the ocean or choosing the menu item you most desire.

Offer grace and gratitude to your body in a way that speaks to you - I'd love to know what you come up with.