P 02 4323 9100   E nicole@eat-sense.com.au
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Nutrition

A Dietitian’s Guide to Surviving Winter

  • In Blog, Healthy eating, Nutrition
As the temperature drops, people’s motivation to eat well, exercise and take care of themselves seems to waiver. Keeping our bodies well nourished during the cooler months is essential for protecting against some of the negative side effects winter has on the body including low
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Eat to beat high blood pressure

Eat to beat high blood pressure

  • In Blog, blood pressure, Healthy eating, High blood pressure, Nutrition, Plant-based diet, Whole-food plant-based
Blood pressure is the pressure of your blood on the walls of your arteries as your heart pumps it around your body. It is a vital part of how your heart and circulation works. Your blood pressure naturally goes up and down all the time,
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RECENT POSTS

  • A Dietitian’s Guide to Surviving Winter
  • Eat to beat high blood pressure
  • Mood food – How to eat yourself happy
  • Sang Choy Bow
  • Lentil Bolognese

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P 43239100
E nicole@eat-sense.com.au

West Gosford Clinic
Ground Level , Riverside Tower,
69 Central Coast Highway
West Gosford, NSW, 2250

Wyong Clinic
Unit 9c 1-10 Amy close, Wyong, NSW, 2259

FROM INSTAGRAM

SIX YEARS || Happy six years to Eatsense. Thank you to everyone who has supported me along the way! 🎈🎈🎈 I am celebrating today in style with a morning clinic with my wonderful patients and a sold out seminar tonight with over twelve local businesses and 106 guests!
NATIONAL DIABETES WEEK || Kicks off on the 14th July and runs until 20 July. Diabetes is a huge health issue facing Australia with 280 Australians developing diabetes every day. That’s one person every five minutes!. . Be proactive and take the time to learn the 4Ts which are the early warning signs of type 1 diabetes - Toilet: increased urinating. - Thirsty: increased thirst. - Tired: Feeling fatigued. - Thinner: Unexplained weight loss. . For type 2 diabetes, this means taking the time to get checked with your doctor! Many people are completely symptom free and living unaware with type two diabetes. If your doctor mentions that your blood sugar levels are rising or are borderline, please do not dismiss it and be proactive and get in touch with a dietitian who specializes in this field. . Here are our top tips for preventing and managing diabetes:. . 1/ Prioritise quality sleep and aim for 7-9hrs per night. If you snore investigate this with your GP. 2/ Manage your stress levels and take time to relax and recharge 3/ Move your body on most days of the week 4/ Reduce or limit alcohol and smoking 5/ Follow a plant-based diet rich in fruits, vegetables, whole-grains, nuts and seeds 6/ Reduce your intake of processed foods 7/ Reduce your intake of red and processed meats 8/ Reduce your intake of added sugars especially from sugar-sweetened beverages 9/ Get an annual blood test and check up with your GP 10/ Find the healthiest weight for YOUR body not through a stupid fad diet or weight loss pill. This does not address the root cause 11/ Ensure your vitamin D levels are adequate (>75mmol) 12/ Do not go on a keto diet. Cutting out carbs is just shooting the messenger and we know that increasing saturated fat and animal protein only worsens the underlying cause of type two diabetes- insulin resistance. . Did you know that plant-based diets can reduce your diabetes risk by 50-60%? They are also effective at treating & in some cases reversing type two diabetes.
TEN TICKETS || Left to our going plant-based seminar which is taking place at Erina next Wednesday the 17th of July! Hit the link in our bio to purchase a ticket which includes a light dinner and snacks catered by @activatefoods_au, a goodie bag filled with over $30 worth of goodies, taste testing, live cooking demos and local stall holders. If you want to learn how to eat to live you healthiest life then this seminar is for you! We have 10 tickets left and ticket sales end Friday night.
Thankful for my tribe who support me and this little business of mine ☀️☀️☀️
SYNDIANS || I don’t put a label on the way I eat. I’m a flexitarian. I eat small amounts of meat occasionally, fish a few times a week, tofu and legume-based meals. This year I have made a commitment to reduce my meat intake for my health and also for the environment. . Finding ready-made vegetarian and vegan options that are not ultra-processed, full of artificial colours, enhancers or emulsifiers and refined vegetable oils is hard! Just because something is labeled vegetarian or vegan does not mean it’s healthy, especially if it comes in a box!. . I absolutely adore the @syndiannaturalfoods range. They’re products are made in a certified gluten free kitchen and they’re vegan, all natural, soy free and non-GMO certified. . They’re available at @colessupermarkets, @woolworths_au, IGA and many independent stores and super markets. . Last night I whipped up this bowl with baby spinach, char grilled corn, a buckwheat tabouli, chili falafels from @syndiannaturalfoods and a lemon tahini dressing. . Shoot them an email at info@syndian.com.au to find out where they’re stocked near you. They have a wonderful range of sausages, falafels, veggie burgers and dips.
PLANT-BASED DIETS || Are not a food fad. A diet rich in plant-based foods and with fewer animal source foods is good for our health and the environment. Find out what all the fuss is about plant-based diets, what foods constitute a plant-based diet and how to transition to this style of eating at our upcoming seminar on Wednesday the 17th of July. Tickets are only $45 and include dinner catered by @activatefoods_au, a goodie bag filled with free treats, taste testing, take home notes and local stall holders! Hit the link in my bio to purchase a ticket. We have 50 left!. . Here’s what one of our past attendees had to say- No matter what you think you know about diet and healthy eating, there’s so much more to learn. Nicole’s seminars are informative, inspiring and practical.

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