Seed Nutrition

17/10/2025

A short message for World Menopause Day today, the 18th October.

It’s so heartening to see menopause finally having its moment in the sun. In the seven years I’ve worked in women’s health, I’ve witnessed enormous growth in the profile of peri/menopause.

In my early days of private practice, I often fielded questions about why I, as a dietitian, was specialising in women’s health. Back then, the potential for nutrition to support women’s health felt obvious to me — but perhaps not to everyone.

Thankfully, things are changing. While we always need more research to better understand women’s bodies and guide effective support, there’s now a wide range of high-quality options available for those seeking help.

But more information can have its traps. Once the algorithm tunes in, it’s everywhere - celebrity books, podcasts, social media “experts” . All offering advice or solutions for the ever-growing list of perimenopause symptoms.

Women entering this season of life have never had more advice (or more targets to hit) in the pursuit of wellbeing. Has this wave of knowledge tipped over into an unattainable to-do list?

When overwhelm creeps in, I find it helps to return to the basics: map out a simple plan and cultivate a few small, sustainable habits to find your way again.

I’d love to hear — what are your simple, attainable habits for “good enough” nutrition?


23 s

16/10/2025

Coming to you with a snack or lunch idea today.

Vita-weat crackers +Labne (strained natural yoghurt) + Boiled egg + Roasted tomato.

It’s giving:
High Protein
High fibre
Anti-oxidant hit
Probiotic goals
Delicious
Satisfying
Easy

Labne is a delicious and nourishing dip to have at hand. It goes wonderfully with breads, crackers, vegetable sticks and salads. I will often make a batch on the weekend so that I can use it throughout the week. It contains all the fab components of yoghurt but with more of a savoury edge – high protein, source of probiotics and calcium rich.

How do you make labne you ask?

You’ll need:
• 300g plain yogurt (look for “live & active cultures”)
• A pinch of salt
How to make:
1. Mix yogurt with salt.
2. Line a sieve or strainer with a clean muslin cloth or thick paper towel
3. Spoon the yogurt onto the cloth and gather the edges.
4. Place over a bowl and leave in the fridge for 8–24 hours to drain.
5. Scoop out your creamy labneh and keep in the fridge.
Tip: The longer it drains, the thicker and creamier it gets.

14/10/2025

Over the weekend, I had the absolute delight of attending to see in conversation with . Helen was in town to introduce her new book “Baking and the Meaning of Life”.

I loved this conversation – it gave language to something many of us feel instinctively: the way food, and in particular, baking, strengthens relationships and communities. She spoke of food as a love language and of the rituals of preparing and sharing meals as a way to locate ourselves in time and in connection with others.

Helen shared a funny anecdote about a particularly frenzied baking effort to support a bake sale fundraiser for those affected by the 2023 Earthquake in Turkey and Syria. After driving her and her many cakes to the drop off centre, her husband had commented on the terrible return on investment for all of the time, energy and ingredients so generously given. "Why don’t you all just throw in $20?"
Helen laughed, agreeing that he was right – and also missing the point. “But you weren’t inside that room” she said. “There’s so much more to it than that”.

Indeed, if you’ve ever been a part of a bake sale for a cause you believe in, you’ll recognise the extraordinary spirit in the room – a spirit of belonging, of solidarity, empowerment, competence, community and generosity. It’s so more than cake or $20.

Helen went on to explain - It’s the same reason we bake meals for new parents, or friends experiencing illness or loss even though convenient alternatives are boundless. Taking the time to cook for someone else represents our love and attention. And baking feels extra special simply because it is ‘not essential to the business of life’.

We can get by without baked goods. But, if someone takes time out of their busy day to lovingly prepare something to give you a moment of pleasure, ease or joy during a difficult time – it means the world.

For me, in an era where time is precious and family meals and lunchboxes can feel relentless, Helen’s reflections breathed new life into the act of cooking for others. It so much more than nutrients, meal plans or filling tummies. It is a quiet but tangible way of communicating “I care”.

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