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Cultural Dietitian

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Brisbane, QLD
Cultural Dietitian

Qualified Dietitian, experienced in Southern African Dietary Advice, available for consultation work

1:1 Consultations
Corporate Nutrition
Menu Creation & Review
Product Creation & Review

Each consult promises a full nutritional assessment, diagnosis and tailored intervention to meet nutritional and medical needs. It is an ideal opportunity to increase your knowledge base on topics such as energy balance, maximizing your metabolism, overcoming overeating and portion control. Through provision of the latest scientific research and cutting edge information, clients will have the foundations to self-manage their diet and lifestyle habits in the long-term.

06/11/2025

🥗 𝑻𝒊𝒓𝒆𝒅 𝒐𝒇 𝒕𝒉𝒆 𝒔𝒂𝒎𝒆 𝒃𝒐𝒓𝒊𝒏𝒈 𝒍𝒖𝒏𝒄𝒉?

One of my clients recently told me she was struggling to stick to her lunch routine. She loved her go-to sandwich but found herself skipping lunch because she was so bored of eating the same thing every day. I totally get it — not everyone can—or wants to—have the same meal on repeat.

That’s what inspired me to put together 40 high-protein wrap combos! From wholegrain wraps loaded with protein-rich fillings, fresh veggies, herbs, and tasty spreads — these wraps are balanced, satisfying, and full of flavour, keeping you nourished and energised through busy days.

👉 Swipe through the carousel for all 40 combos and save this post for your next lunch rescue!

💬 Want even more meal prep inspiration? Comment “𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩” below, and I’ll send you my brand new Meal Prep Made Easy guide.

Inside you’ll find:

✅ 8 easy, mix-and-match meal prep recipes
✅ Macro Prep Lists & 50 Meal Prep Combos
✅ Weekly Planner & Shopping List Templates
✅ Lunchbox Ideas & step-by-step planning tips
✅ Creative meals your family will actually enjoy
✅ Tips to keep your food fresh and prep stress-free
✨
This is the ultimate system to save time, reduce stress, and eat smart all week — no more last-minute takeaways, no more decision fatigue!

04/11/2025

🚫 Stop skipping lunch!

Here’s a quick, high-protein lunch hack you can whip up in under 10 minutes 🍳

These Air Fryer Egg Cups are one of my go-tos when I want something nourishing, balanced, and full of flavour.
What you’ll need:

* 3 wholegrain wraps
* 3 large eggs
* 1 tbsp Greek yoghurt (for extra creaminess & protein)
* 6 cherry tomatoes, halved
* 1 tbsp chopped herbs (parsley, coriander, or spring onion)
* ¼ tsp cumin powder (optional)
* Salt & pepper to taste

1️⃣ Prep: Cut wraps into strips and curl around the edges of a lightly greased muffin tin or silicone cup to form a base.
2️⃣ Mix: Whisk eggs, yoghurt, herbs, salt, pepper, and spices.
3️⃣ Fill: Pour into wrap cups and top with cherry tomatoes.
4️⃣ Air fry: Cook at 180°C for 8–10 mins until set and golden.

Enjoy warm with a side salad for a balanced, high-protein, high-fibre meal.

They also keep perfectly in the fridge for up to 3 days — ideal for meal prep.

👉 Save this recipe for later and tag me when you try it!
I’d love to see your version ❤️

03/11/2025

😴 𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐞𝐯𝐞𝐧 𝐭𝐡𝐨𝐮𝐠𝐡 𝐲𝐨𝐮’𝐫𝐞 “𝐝𝐨𝐢𝐧𝐠 𝐞𝐯𝐞𝐫𝐲𝐭𝐡𝐢𝐧𝐠 𝐫𝐢𝐠𝐡𝐭”?

You might be overlooking one key factor — your sleep.

Poor sleep throws off your hunger hormones (ghrelin + leptin), increases cravings for carbs and sugar, and slows down recovery after workouts.

And one nutrient that plays a huge role in good sleep is magnesium.

Magnesium helps your muscles relax, calms your nervous system, and supports melatonin — your sleep hormone.

Low magnesium levels = restless sleep, tired mornings, and a sluggish metabolism.

Here’s how to get more of it naturally 🌿

🥜 Sprinkle pumpkin or sesame seeds over oats or yoghurt.

🍫 Enjoy a small square of dark chocolate after dinner.

🥗 Add spinach, okra, or amaranth leaves to your curry, stew, or stir-fry.

🍛 Include lentils or black beans in your weekly meals.

💤 Sleep better → reduce cravings → lose weight more easily.

✨ 𝐒𝐚𝐯𝐞 𝐨𝐫 𝐬𝐡𝐚𝐫𝐞 this post so you can start improving your sleep and your weight loss results — one magnesium-rich meal at a time.

31/10/2025

Periods make weight loss feel impossible 😩

Even dietitians experience it. During your cycle, hormones like oestrogen and progesterone fluctuate, increasing appetite and cravings for energy-dense foods.

In the luteal phase (the week before your period), progesterone rises, and your body naturally seeks extra fuel to support mood, energy, and the stress of your cycle.

This is why chocolate, carbs, or comfort foods suddenly feel irresistible – it’s not a lack of willpower, it’s your body asking for energy.

The key?

Fuel your body wisely: protein, fibre, iron-rich foods, healthy fats – and yes, a little indulgence is perfectly fine 🍫.

Periods aren’t a setback for weight loss – they’re a signal to honour your body and stay consistent without guilt 💛.

💬 Comment below: What’s your biggest PMS or period symptom that makes weight loss tricky?

Let’s talk about it!

28/10/2025

😩 Lost weight… and then gained it all back?

You’re not the only one — and it’s not because you failed.
When you lose weight too fast or cut out too much, your body fights back.

👉 Your metabolism slows down.
👉 Hunger hormones ramp up.
👉 And before you know it — the kilos creep back.

That’s why quick fixes never last.

Real, sustainable weight loss means focusing on balance — not restriction.

Think: steady routines, cultural foods you love, and habits that actually fit your lifestyle.

💬 If you’re ready to stop the lose–regain cycle and finally keep it off, comment SUSTAINABLE and I’ll reach out to book your free discovery call 💛

25/10/2025

𝐓𝐢𝐫𝐞𝐝 𝐨𝐟 𝐛𝐞𝐢𝐧𝐠 𝐭𝐨𝐥𝐝 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐠𝐢𝐯𝐞 𝐮𝐩 𝐉𝐨𝐥𝐥𝐨𝐟 𝐑𝐢𝐜𝐞 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭? 🙄

Let’s stop demonising our cultural foods!

You can absolutely enjoy your favourites and still reach your health goals — it’s all about balance 🍛

This version of West African Jollof Rice is flavour-packed, nourishing, and fits right into a healthy lifestyle.

👇 Comment “Jollof” and I’ll send you the full recipe!

20/10/2025

🥟 𝐀𝐢𝐫-𝐅𝐫𝐢𝐞𝐝 𝐯𝐬. 𝐅𝐫𝐢𝐞𝐝 𝐒𝐚𝐦𝐨𝐬𝐚𝐬 — 𝐃𝐨𝐞𝐬 𝐈𝐭 𝐑𝐞𝐚𝐥𝐥𝐲 𝐌𝐚𝐤𝐞 𝐚 𝐃𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐜𝐞?

If you’re trying to eat healthier but still love your cultural snacks, this one’s for you.

Samosas are a fan favourite — crispy, comforting, and full of flavour. But when it comes to deep-fried vs air-fried, the difference isn’t just in the texture… it’s in the macros too.

Just one fried samosa can rack up around 300 calories and 17g of fat — mostly from the oil it soaks up while frying.

In comparison, an air-fried samosa with the same filling has nearly half the calories and a fraction of the fat, while still giving you that crispy bite you love (especially if you brush a little oil on top before air frying!).

The best part? You don’t have to give up your favourite foods. It’s all about making small, sustainable swaps that work with your lifestyle and cultural plate.

✨ Want more nutrition breakdowns like this?

💬 Comment below: Which cultural food should I tackle next ?

Address

Sunnybank
Brisbane, QLD
4109

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Saturday	9am - 12pm

Telephone

+260763580766

Website

http://www.eatsmartdietetics.com/

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