Rachel is a university qualified nutritionist based in Balmain, Sydney. She is a busy working mum of two teenagers, so is practical and realistic with her advice. Specialises in peri menopause, menopause, gut health, weight issues, low FODMAP diet and sports nutrition. Online and in person consultations available.
How many different plant foods do you eat in a week? The American Gut project recently found that found that people regularly eating 30+ different types of plant foods per week had a more diverse microbiome than those eating 10 or fewer different plant foods a week. Recent research has shown the richer and more diverse the community of gut microbes are, the lower your risk of disease. Can you add a couple of different plants this week?
Read MoreJust because I’m a nutritionist doesn’t mean I want to cook dinner EVERY single night. Why would you live in Balmain (in Sydney’s Inner West) if you didn’t take advantage of all our wonderful restaurants and cafes?
And just because I’m a nutritionist doesn't mean EVERY meal has to be healthy – because life is about BALANCE – right? However sometimes it’s great to have a meal out that is healthy and leaves you feeling fab instead of bloated and heavy. Here are some of my favourites.
Read MoreIf you’re anything like me, the word ‘dementia’ fills you with fear. I want to spend my retirement years travelling and playing with my grandchildren. Not relying on someone to take care of me.
Like me, you probably think that there’s nothing you can do to protect yourself from dementia. That is, until I read some promising new research suggesting the Mediterranean diet may help delay dementia by up to 5 years.
Read MoreDo certain foods cause you gastrointestinal issues when exercising? Would changing what you eat reduce the symptoms? What else should you do? I recently took a short course through Monash University aimed at helping health professionals work with their clients to help manage gastrointestinal issues associated with exercise. The course helped deepen my understanding of gut health and how food and exercise can affect the gastrointestinal tract.
Read MoreDid you know more than half of Australians adults don't get enough calcium? Calcium is the major building block for our bones - it's deposited as a crystal onto out bones to give them strength. Our bones also store calcium so that when we don't get enough calcium in our diets the body will take calcium from our bones. This is why it is really important to have a daily supply of calcium throughout our lives. So, how do you get enough calcium on a dairy-free diet?
Read MoreAs a nutritionist I'm concerned with many aspects of your wellness, beyond what you eat, such as stress levels, mental health, sleep and movement. Today I'd like to welcome a guest post by Brendan McGovern, the Principal Physiotherapist and Director of RedoHealth, a small physiotherapy practice in the heart of Balmain. I’ve asked Brendan to talk about why we need to stay active, the benefits to you and your family, and how to fit it all in!
Read MoreA downside of finding a sport that you love is the inevitable injury that sidelines you. While you are sidelined - what can you eat to support your recovery to get you back to your sport stronger than ever? No, I'm not talking about eating your feelings via chocolate and red wine but using your diet to support your recovery and get you back to your sport stronger than ever?
Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake. Your focus during your recovery should be on fighting inflammation and fuelling repair – loading up anti-inflammatory foods, keeping essential nutrient intake high as well as boosting protein intake.
Read MoreAre you a snacker? Do you like something sweet with your morning coffee? I am, especially as I am up early with the kids and do my exercise then, so by morning tea breakfast is a distant memory. A nut bar can be a handy shelf stable option that will survive be kept in your handbag or office drawer. Here are my favourite supermarket finds.
Read MoreWhat do you do when the 3pm energy slump hits? Do you grab a biscuit from the office stash or ignore the slump and hope it passes? For me if I don't make the effort to have a small snack at this time I get very hangry and snap at everyone around me.
Read MoreI'm always on the look out for shelf stable products that are healthy and delicious that I can serve up for a quick lunch or dinner. Since my daughter became vegetarian I've explored some new areas of the supermarket and came across this product in the fridge section which she and I both think is delicious!
Read MoreDoes this sound like you? Can I guess why? Like a lot of the women I see, you've had a coffee and maybe a slice of toast for breakfast. You've chosen a tuna salad for lunch - because you are trying to be "good". By 3 pm you are all about the easy carbs - picking at the kids’ leftovers and in and out of the kitchen after dinner. That's because you've barely eaten enough to make it from your bed to the sofa let alone provide yourself with enough energy to do all the things you need to do in your day! Crowd out the junk food by getting your lunch right.
Read MoreFor some people, a diet high in FODMAPs can cause a range of abdominal symptoms such as bloating, excess wind, distension, abdominal pain, constipation or diarrhoea (or a combination of both). Following a low FODMAP diet can help manage these abdominal symptoms - 75% of people with IBS experience relief from their symptoms with a low FODMAP diet.
Read MoreDo you have sporty teenagers? With the winter sports season kicking off, you might be wondering if your teenagers are eating the right types of food to support healthy growth and development as well as their training and competition. It's not all about protein powder to get "shredded", or litres of sweet sports drinks!
Read MoreA tin of tuna is a popular lunch choice as it is a good source of protein, cheap and shelf stable. A lot of people eat tuna for lunch assuming they are getting a serve of omega 3s – essential fatty acids. However tinned tuna is very low in omega3s - tinned salmon or sardines provide much more.
Read MoreI hate to use the term superfoods (eye roll) but I was thinking about all the lovely food we are blessed to be surrounded by this time of year and that I associate with Christmas. I thought I'd share some of their health benefits as well as recipes that my family enjoy this time of year. I'd love to hear about your Christmas super foods too! My favourite part of Christmas is sharing a meal with the people that I love. Food should be seen as part of the celebration - not something to feel guilty about. Include plenty of fresh fruit and veggies and some lean protein and use the time off work to schedule in a walk or run. Consider Mindful Eating over the Christmas break by making more conscious food choices, paying attention to how you eat, and practicing self-acceptance.
Read MoreI was lucky enough recently to be able to work with an athlete preparing for the Australian Schoolboys Rugby Union Tournament. He was interested in maintaining his work rate, making his tackles and not fatiguing in the second half of the game. Here's some of the key points we came up with. Of course, every athlete is different with different food preferences, requirements and backgrounds. What is right for one athlete may not benefit the next - so make sure that your sports nutrition advice is tailored to your goals.
Read MoreThe more we learn about the role of gut, the more it seems that the gut can be thought of as the centre of overall good health. Our gastrointestinal tract runs right through the core of the body and has does a lot more than just digest our food. Our gut is home to lots of bacteria – known as gut flora. A healthy digestive system has a balance of good and bad bacteria. When your gut is not working as it should your energy levels are affected, your mood is affected and your ability to concentrate is affected. You can help maintain your digestive system by ensuring you consume prebiotics, probiotics and sufficient dietary fibre.
Read MoreShould you skip breakfast before you exercise?
Read MoreAre you following a low FODMAP diet to manage your IBS symptoms? FODMAPs are a large group of dietary sugars. These sugars can be poorly absorbed in the small intestine and fermented by bacteria to produce gas. Following a low FODMAP diet can help manage IBS symptoms.
Endurance runners often suffer from stomach problems. If you also suffer from a FODMAP intolerance, fueling for your long run can be quite tricky. Here’s some tips to help you focus on your running, rather than your stomach, or wondering where the closest toilet is.
Read MoreIt's sooooo cold in the morning in Sydney at the moment and I love a warm bowl of porridge, but I'm often hungry a couple of hours after I've eaten it. I've come up with a fabulous trick to increase the protein of your porridge to keep you full all morning.
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