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  • Optimistic October
  • Slow September
  • Agonizing August
  • Jeopardized July
  • Jammed June
  • Meticulous May
  • Chickpea Chaat
  • 5 ways to have a healthier Ramadan
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The PhD diaries

Optimistic October

November 3, 2019
The PhD diaries October 1, 2019

Slow September

I started this month feeling somewhat settled after a very eventful month in August. While I had adjusted to my teaching schedule, I still found it difficult to…

The PhD diaries September 1, 2019

Agonizing August

This month, I started feeling a real sense of disconnection from my thesis. I spent most of it in agony. It was quite an ordeal. To be honest,…

The PhD diaries

Jeopardized July

August 2, 2019
The PhD diaries July 9, 2019

Jammed June

This month has been one hell of a crazy month. I was very ambitious in setting my goals because I knew I would be taking some time off…

The PhD diaries June 1, 2019

Meticulous May

I can’t believe we are in June. It is literally freaking me out because I am leaving to attend a friend’s destination wedding and had planned to finish…

As a dietitian

Chickpea Chaat

May 23, 2019

Out and about

Out and about April 24, 2019

Gulgong, NSW

We visited Gulgong in February to celebrate our two year anniversary. We started off our day by making anniversary pancakes (pancakes are very close…

Out and about February 28, 2019

Bali, Indonesia

Our approach: We travelled to Bali at the end 2018 to celebrate New Year. We had just moved in together so we did not…

Out and about December 22, 2018

Port Stephens and Nelson Bay

Duration: 3 days Where we stayed: Riverside Motel, Karuah We chose to stay here because the majority of places were booked out around Port…

Out and about July 27, 2018

ISBNPA Conference | Hong Kong

Summary: I travelled to Hong Kong to attend the ISBNPA conference which was held at the Grand Hyatt and Renaissance Hong Kong Harbour View…

  • About me
    About Me

    Anika Rouf is an Accredited Practising Dietitian (APD) and a PhD Candidate. Her area of research investigates the use of social media to improve eating habits of young adults. She is passionate about healthy home cooking and working towards small sustainable behaviour changes.

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    • The PhD diaries
  • Optimistic October
    In The PhD diaries

    Optimistic October

    November 3, 2019
    Slow September
    In The PhD diaries

    Slow September

    October 1, 2019
    Agonizing August
    In The PhD diaries

    Agonizing August

    September 1, 2019
    Jeopardized July
    In The PhD diaries

    Jeopardized July

    August 2, 2019
  • Tags
    diaries Food Out and about personal recipes The PhD Diaries
  • Instagram
    • FRIDGE CLEAN OUT MEAL // happy Tuesday guys 💕 this weekend was so hectic, I had a lot of marking to finish and had some family stuff on, and needed to clean the house and pack on top of that 🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a meal I made on Sunday to clear out my fridge 😌 did you know that Aussies discard up to 20% of the food they purchase? Up to 40% of the average household bin is food! Aussies throw out $8 billion worth of edible food every year 😱
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I try my best to not add to this number 😬 I hate wasting food so I like to use everything up or freeze things before I go away. This ended up being a pretty good combo: mushrooms + asparagus + tomato and prawn 🦐 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
My biggest tip to prevent wastage would be to check your fridge throughly every week before going grocery shopping + use up your old produce first 🛒 do you guys have any tips to share?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS- check out my insta stories to see the first leg of our trip 🙂
.
.
.
______________________________________
#lovefoodhatewaste #reducefoodwaste #sydneyfoodblogger #plantbasedeating #prioritiseveggies #eatyourveggies #discoverunder10k #foodwaste #dietitianapproved  #nofoodwaste #dietitiansofinstagram #sustainableliving #plantd #shenanigansofadietitian
    • PhINISHED // hi you guys! I did a little something today and wanted to share it with you 👉🏼 I’m just a girl who decided to go for it today and submitted her PhD 😅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I honestly feel so numb right now. I‘m not sure if this is what you’re supposed to feel 🤷🏻‍♀️ I was hoping to feel a lot more excitement but maybe if hasn’t hit me yet? 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I really do want to feel more excitement so I really hope it will kick in after sometime 😳 for now, let’s celebrate this milestone by posting my first ever boomerang on my feed which also has balloons 🎈 this was taken earlier at 9 to thrive summit with @businesschicks 🐤
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I started my PhD when I was 22 with the intent of surviving 🙄 but I later realised that surviving isn’t enough! I tried to shift my focus to thriving since then but I’m not sure if I’ve figured it out completely 🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS- a big thank YOU to my insta fam for your encouragement 😇 so many of you reached out to me during #thesisthursday posts or from my #PhDlife stories! I’m so grateful for the community I have here 💕
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.
.
______________________________________
#phinished #doneanddusted #phdthesis  #PhDchat #phdjourney #discoverunder10k #womeninstem #submitted #thestemsquad #thrivenotsurvive #discoverunder10k #shenanigansofadietitian @phd_balance @thestemsquad @thescicommunity @browngirlsinstem
    • TIME POOR BRUNCH // hi guys 💕 here’s the brunch I had on the weekend. It was such a random combo and that’s why I wanted to share it with you 🙂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I had no time for meal prep this weekend which felt very unusual because it has become a routine for me and it’s one I quite enjoy 🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I still wanted to have a nice brunch so the only option was to pull it together from whatever I had in the fridge. These were store bought blinis so obviously homemade would be better but ain’t nobody got time for that 🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I had no smoked salmon so decided to use scrambled eggs as the topping. And the cucumber and berries are more leftovers I had from the previous week 😂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anyway, the final message wanted to end with here was that healthy eating doesn’t have to be perfect! Sometimes you just gotta make the best of what you’ve got 😀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Would you try this random combo? ☝️ .
.
.
______________________________________
#weekendbrunch #lovefoodhatewaste #sydneyfoodblogger #plantbasedeating #brunchin #discoverunder10k #balancedeating  #blinis #dietitiansofinstagram #scrambledeggs #plantd #shenanigansofadietitian
    • THESIS TALES // happy Monday guys 💕 I’m not even gonna call it #thesisthursday anymore coz it’s too hard to post on Thursdays 😳 this pic is from last Friday but please don’t be fooled by the vibrant colours in here - it’s far from the reality 😂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I don’t really have much of an update except to say that I’ve officially reached the state where I’m ready to pull all my hair out 😫 I’ve even thought about digging myself a hole or going into a cave and never coming out 😂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Everyone has been telling me the end is near but sometimes it doesn’t feel like it’s getting any closer 😬 I’ve been trying to keep it together but the end game struggle has been real 😩
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My tasks for this week include: submit initial copyedits of my final paper + finish revising my chapters + marking around 150 assignments 🙈 oh, and did I mention endless formatting? 🤪
.
.
.
______________________________________
#phdlife #phdthesis #phdproblems #thesiswriting #PhDchat #phdjourney #discoverunder10k #womeninstem #muralart #sydneysider #thestemsquad #dietitian  #sydneysaustralia #shenanigansofadietitian @phd_balance @thestemsquad @thescicommunity @browngirlsinstem
    • SAVOURY BRUNCH IDEA // hi guys, happy Saturday 💗 thought I’d share one of my fav dishes from my childhood 🙋🏻‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is Bombay toast (you might be familiar if you’re from 🇧🇩 or 🇮🇳). It’s a savoury version of French toast so all you do is create a mixture using egg and milk 🥛 + add in things like onion and chilli 🌶 you can also add coriander or salt 🧂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then all you gotta do is soak up the bread and gently pan fry it like a French toast 🍞 veggies are a great side to add to a brunch meal so I’ve included wilted spinach and cherry tomatoes 🍅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Head over to my previous post if you’d like to learn more about the benefits of whole grains such as 🍞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS- what’s everyone doing this weekend?Sadly I have no exciting plans because I have a tonne of marking to do and need to go through the initial copyediting of my final paper 📝  uh let’s just say fun times ahead? 😆 *enters hibernation with intended sarcasm* 😬👋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
.
.
.
______________________________________
#weekendbrunch #veggiesmost #sydneyfoodblogger #plantbasedeating #prioritiseveggies #discoverunder10k #balancedeating  #frenchtoast #dietitiansofinstagram #forksoverknives #plantd #shenanigansofadietitian
    • A LOVE LETTER // hi guys 💕 it has been a busy month for me and self care has been an all time low. I’ve been trying to do the #selfcarechallenge with @facets.of.farah but I’ve missed some days. I’ve never written a love letter to myself so thought I’d have a go 👇🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
💌
Dearest Anika,
I should have written to you a long time ago. I know you have gone through some pretty dark times and it took a huge toll on your mental health. I wanted to help but I just didn’t know how. I know you tried do your best to make it look somewhat normal but you could no longer handle it when everything came crashing down one after another. I couldn’t bear to see you suffering so I thought you’d be happier if you just left (but I was so wrong). I wanted to pull you out of the misery you were in. You were carrying an enormous amount of negative energy and I had no idea how to help you contain it. You began to explode and all I could do was watch the destruction unfold. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know how vulnerable you were and still are so I don’t blame you. There were times when you didn’t behave in a rational manner. People may have misunderstood you for ignoring them but I know you never meant any of it. All you wanted to do was to break yourself free from the misery. The emotional burden you have been carrying is a huge one. So, I’m just so happy to see you’re in a better place now. After all you have been through, you deserve a happy ending so don’t ever let anyone steal that from you. I also feel like you’re not trusting yourself enough; you need to believe in yourself and your abilities. Please don’t doubt yourself because other people will start doubting you if you do. I don’t know why you don’t feel confident even after all the amazing things you have achieved at your age. You have everything it takes so all you need to do is believe in yourself. Finally, don’t forget to look out for the people who love you and deeply care about you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Love always,
Anika
💌
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now tell me, have you ever written a love letter to yourself? ☺️
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.
.
.
______________________________________
#selfcare #selflove #loveletter #discoverunder10k #sydneyfashionblogger #shenanigansofadietitian

    Follow Me @shenanigansofadietitian

    • Contact
  • FRIDGE CLEAN OUT MEAL // happy Tuesday guys 💕 this weekend was so hectic, I had a lot of marking to finish and had some family stuff on, and needed to clean the house and pack on top of that 🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a meal I made on Sunday to clear out my fridge 😌 did you know that Aussies discard up to 20% of the food they purchase? Up to 40% of the average household bin is food! Aussies throw out $8 billion worth of edible food every year 😱
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I try my best to not add to this number 😬 I hate wasting food so I like to use everything up or freeze things before I go away. This ended up being a pretty good combo: mushrooms + asparagus + tomato and prawn 🦐 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
My biggest tip to prevent wastage would be to check your fridge throughly every week before going grocery shopping + use up your old produce first 🛒 do you guys have any tips to share?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS- check out my insta stories to see the first leg of our trip 🙂
.
.
.
______________________________________
#lovefoodhatewaste #reducefoodwaste #sydneyfoodblogger #plantbasedeating #prioritiseveggies #eatyourveggies #discoverunder10k #foodwaste #dietitianapproved  #nofoodwaste #dietitiansofinstagram #sustainableliving #plantd #shenanigansofadietitian
  • PhINISHED // hi you guys! I did a little something today and wanted to share it with you 👉🏼 I’m just a girl who decided to go for it today and submitted her PhD 😅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I honestly feel so numb right now. I‘m not sure if this is what you’re supposed to feel 🤷🏻‍♀️ I was hoping to feel a lot more excitement but maybe if hasn’t hit me yet? 🤔 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I really do want to feel more excitement so I really hope it will kick in after sometime 😳 for now, let’s celebrate this milestone by posting my first ever boomerang on my feed which also has balloons 🎈 this was taken earlier at 9 to thrive summit with @businesschicks 🐤
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I started my PhD when I was 22 with the intent of surviving 🙄 but I later realised that surviving isn’t enough! I tried to shift my focus to thriving since then but I’m not sure if I’ve figured it out completely 🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS- a big thank YOU to my insta fam for your encouragement 😇 so many of you reached out to me during #thesisthursday posts or from my #PhDlife stories! I’m so grateful for the community I have here 💕
.
.
.
______________________________________
#phinished #doneanddusted #phdthesis  #PhDchat #phdjourney #discoverunder10k #womeninstem #submitted #thestemsquad #thrivenotsurvive #discoverunder10k #shenanigansofadietitian @phd_balance @thestemsquad @thescicommunity @browngirlsinstem
  • TIME POOR BRUNCH // hi guys 💕 here’s the brunch I had on the weekend. It was such a random combo and that’s why I wanted to share it with you 🙂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I had no time for meal prep this weekend which felt very unusual because it has become a routine for me and it’s one I quite enjoy 🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I still wanted to have a nice brunch so the only option was to pull it together from whatever I had in the fridge. These were store bought blinis so obviously homemade would be better but ain’t nobody got time for that 🤪
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I had no smoked salmon so decided to use scrambled eggs as the topping. And the cucumber and berries are more leftovers I had from the previous week 😂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anyway, the final message wanted to end with here was that healthy eating doesn’t have to be perfect! Sometimes you just gotta make the best of what you’ve got 😀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Would you try this random combo? ☝️ .
.
.
______________________________________
#weekendbrunch #lovefoodhatewaste #sydneyfoodblogger #plantbasedeating #brunchin #discoverunder10k #balancedeating  #blinis #dietitiansofinstagram #scrambledeggs #plantd #shenanigansofadietitian
  • THESIS TALES // happy Monday guys 💕 I’m not even gonna call it #thesisthursday anymore coz it’s too hard to post on Thursdays 😳 this pic is from last Friday but please don’t be fooled by the vibrant colours in here - it’s far from the reality 😂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I don’t really have much of an update except to say that I’ve officially reached the state where I’m ready to pull all my hair out 😫 I’ve even thought about digging myself a hole or going into a cave and never coming out 😂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Everyone has been telling me the end is near but sometimes it doesn’t feel like it’s getting any closer 😬 I’ve been trying to keep it together but the end game struggle has been real 😩
⠀⠀⠀⠀⠀⠀⠀⠀⠀
My tasks for this week include: submit initial copyedits of my final paper + finish revising my chapters + marking around 150 assignments 🙈 oh, and did I mention endless formatting? 🤪
.
.
.
______________________________________
#phdlife #phdthesis #phdproblems #thesiswriting #PhDchat #phdjourney #discoverunder10k #womeninstem #muralart #sydneysider #thestemsquad #dietitian  #sydneysaustralia #shenanigansofadietitian @phd_balance @thestemsquad @thescicommunity @browngirlsinstem
  • SAVOURY BRUNCH IDEA // hi guys, happy Saturday 💗 thought I’d share one of my fav dishes from my childhood 🙋🏻‍♀️
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is Bombay toast (you might be familiar if you’re from 🇧🇩 or 🇮🇳). It’s a savoury version of French toast so all you do is create a mixture using egg and milk 🥛 + add in things like onion and chilli 🌶 you can also add coriander or salt 🧂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Then all you gotta do is soak up the bread and gently pan fry it like a French toast 🍞 veggies are a great side to add to a brunch meal so I’ve included wilted spinach and cherry tomatoes 🍅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Head over to my previous post if you’d like to learn more about the benefits of whole grains such as 🍞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
PS- what’s everyone doing this weekend?Sadly I have no exciting plans because I have a tonne of marking to do and need to go through the initial copyediting of my final paper 📝  uh let’s just say fun times ahead? 😆 *enters hibernation with intended sarcasm* 😬👋
⠀⠀⠀⠀⠀⠀⠀⠀⠀
.
.
.
______________________________________
#weekendbrunch #veggiesmost #sydneyfoodblogger #plantbasedeating #prioritiseveggies #discoverunder10k #balancedeating  #frenchtoast #dietitiansofinstagram #forksoverknives #plantd #shenanigansofadietitian
  • A LOVE LETTER // hi guys 💕 it has been a busy month for me and self care has been an all time low. I’ve been trying to do the #selfcarechallenge with @facets.of.farah but I’ve missed some days. I’ve never written a love letter to myself so thought I’d have a go 👇🏼
⠀⠀⠀⠀⠀⠀⠀⠀⠀
💌
Dearest Anika,
I should have written to you a long time ago. I know you have gone through some pretty dark times and it took a huge toll on your mental health. I wanted to help but I just didn’t know how. I know you tried do your best to make it look somewhat normal but you could no longer handle it when everything came crashing down one after another. I couldn’t bear to see you suffering so I thought you’d be happier if you just left (but I was so wrong). I wanted to pull you out of the misery you were in. You were carrying an enormous amount of negative energy and I had no idea how to help you contain it. You began to explode and all I could do was watch the destruction unfold. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know how vulnerable you were and still are so I don’t blame you. There were times when you didn’t behave in a rational manner. People may have misunderstood you for ignoring them but I know you never meant any of it. All you wanted to do was to break yourself free from the misery. The emotional burden you have been carrying is a huge one. So, I’m just so happy to see you’re in a better place now. After all you have been through, you deserve a happy ending so don’t ever let anyone steal that from you. I also feel like you’re not trusting yourself enough; you need to believe in yourself and your abilities. Please don’t doubt yourself because other people will start doubting you if you do. I don’t know why you don’t feel confident even after all the amazing things you have achieved at your age. You have everything it takes so all you need to do is believe in yourself. Finally, don’t forget to look out for the people who love you and deeply care about you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Love always,
Anika
💌
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now tell me, have you ever written a love letter to yourself? ☺️
.
.
.
.
______________________________________
#selfcare #selflove #loveletter #discoverunder10k #sydneyfashionblogger #shenanigansofadietitian
  • INTERNATIONAL WHOLEGRAIN DAY // did you know that enjoying whole grain foods can help to maintain good health and protect against chronic disease, including heart disease and some cancers! 😱
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The term ‘whole grain’ is used to describe an intact grain, flour or a food that contains all three parts of the grain (bran, endosperm and germ) 🤓
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❓Why eat whole grain?
🔶 Whole grain foods are good quality carbohydrate foods 🍞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔶 They are nutrient dense (contain vitamins, minerals, trace elements, proteins and carbohydrate for energy) + high in dietary fibre + naturally low in saturated fat and salt 🧂
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❓What wholegrain foods can I include in my diet?
🔶 Breads: wholegrain bread or wholemeal loaves, wholemeal flat breads/ wraps, wholemeal pizza bases, wholemeal English muffins, wholemeal rolls ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔶 Flour: wholemeal, quinoa, wholemeal spelt
🔶 Breakfast: wholegrain breakfast cereal and biscuits, brown rice cakes, oats including quick, rolled and steel cut
🔶 Noodles and pasta: wholemeal pasta, whole grain noodles
🔶 Rice: brown, red and black rice
🔶 Snack foods: wholegrain crackers, brown rice cakes, popcorn, whole grain muesli bars, wholegrain crispbreads 🔶 Other: intact whole grains like buckwheat, farro, millet, quinoa, bulghur wheat, amaranth, unhulled barley, wholemeal couscous and rye
⠀⠀⠀⠀⠀⠀⠀⠀⠀
❓How much wholegrains should I be having?
@grainslegumesnc recommends people to choose at least half their carbs as whole grain or high fibre 🙌🏼 we should be aiming for 3-4 serves each day 🍽
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You might think it’s hard to achieve this target but it’s actually easier than you think! Here are some examples of how much you need to count as a ‘serve’ of grain based food 🤓
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔶 1 slice of bread (about 40g)
🔶 ½ cup cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta or quinoa (75 – 120g) or cooked porridge
🔶 ¼ cup muesli (30g) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔶 ¼ cup flour (30g) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take the #wholegrainchallenge with @grainslegumesnc by including 3 serves of wholegrain 🙌🏼
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______________________________________ 
#wholegrain #wholemeal #internationalWGDay #wholegrainbread #makeyourgrainswhole #shenanigansofadietitian

Follow Me @shenanigansofadietitian

© 2018 Anika Rouf. All Rights Reserved.

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