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  • NEW BLOG // hi you guys, thereโ€™s a new post on the blog about my Onerous October ๐Ÿ˜ฌ see link in bio ๐Ÿ™๐Ÿป โ €โ €โ €โ €โ €โ €โ €โ €โ € Life has been crazy busy since I moved out of home. We are still setting up our new place (our sofa has finally arrived and now on the hunt for a coffee table) ๐Ÿ˜ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € #PhDlife has been hectic as I am trying to recruit for my final study and also started writing up my thesis ๐Ÿ˜ฑ I barely have time to post on weeknights ๐Ÿ˜ด Iโ€˜ve gotten behind with Instagram because I just donโ€™t get the time like I used to and I donโ€™t feel like posting content on most days ๐Ÿคท๐Ÿปโ€โ™€๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € This is why I have decided to distance myself from social media and I only post when I feel like it ๐Ÿ˜ these days, I strive to spend more time reflecting, engaging in meaningful conversations and thinking about ways to create a positive impact ๐Ÿ’ญ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € I recently came across a post by @carlabiesinger (sheโ€™s one of the inspiring ladies I know and the only blogger Iโ€˜ve met in person) ๐Ÿ˜› her question was ๐Ÿ‘‡๐Ÿผ When was the last time you took a moment to LOOK BACK and acknowledge everything you have achieved? ๐Ÿค” โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € The truth is I mostly tend to focus on what I havenโ€™t achieved rather than celebrating how far I have come ๐Ÿ˜ณ I was in a much darker place a year ago so I am proud of myself for making it this far. I may have lost a lot but there is certainly a lot to be grateful for. This is where my gratitude journal comes in handy as it allows me to document 3 things I am grateful for every single day ๐Ÿ““ โ €โ €โ €โ €โ €โ €โ €โ €โ € Now tell me, what is one thing you did recently that youโ€™re PROUD of? ๐Ÿ™ƒ๐Ÿ‘‡๐Ÿผ PS: congratulations to @archies_mum for winning our latest giveaway ๐ŸŽ‰ #livetinted #thestemsquad #shenanigansofadietitian
  • EAT FOR PLEASURE // would you guys believe if I told you that I ate a cookie for lunch? ๐Ÿ˜ฑโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € It was on my flight to Melbourne with @qantas last week. I was hungry and I ate with no guilt. A younger me would freak out but let me tell you why it is completely okay to eat like this sometimes โœ”๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ € On the left, Iโ€™ve got a vegetarian lasagne made at home ๐Ÿ  On the right, Iโ€™ve got a giant cookie, cheese and crackers. The calories are similar to the left meal but it is much higher in saturated fat and sugar โฌ†๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ € So, you might be wondering what allows me to eat a massive cookie with pleasure? ๐Ÿช โ €โ €โ €โ €โ €โ €โ €โ €โ € I am a big believer of the 80:20 rule. Even though itโ€™s called a โ€˜ruleโ€™, itโ€™s more an approach to healthy eating than a diet ๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € ๐–๐ก๐ฒ ๐๐จ๐ž๐ฌ ๐ข๐ญ ๐ฐ๐จ๐ซ๐ค? It works because ๐Ÿ‘‰๐Ÿผ it's unrealistic for anyone to eat healthy 100% of the time โŒ ๐Ÿ‘‰๐Ÿผ there are no "bad" foods and no guilt associated with enjoying treats โœ”๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ € ๐„๐ข๐ ๐ก๐ญ-๐ฉ๐š๐ซ๐ญ๐ฌ ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ: the easiest way to get this in your diet is to think colours, think โ€œrainbowโ€ and portion control ๐Ÿ™Œ๐Ÿผ . ๐“๐ฐ๐จ-๐ฉ๐š๐ซ๐ญ๐ฌ ๐ข๐ง๐๐ฎ๐ฅ๐ ๐ž๐ง๐œ๐ž: this works best if you listen to your body to decide when or what to indulge on. Remember, all our bodies are different and so are our cravings! . In general, leave this for the times you may be eating out, travelling, celebrating special occasions or craving certain foods ๐Ÿ˜ . ๐Ÿ‘‰๐Ÿผ แดแดส€แด€สŸ แดา“ แด›สœแด‡ sแด›แดส€ส: itโ€™s completely okay to give in to your cravings and indulge in moderation. The key is to listen to your body and allow yourself to eat for pleasure ๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € . . . #intuitiveeating #nourishnotpunish #allfoodsfit #healthynothungry #flexibledieting #flexibleeating #foodfreedom #portioncontrol #antidiet #dietrescue #edrecovery #dietitian #dietland #dietplan #recoveryisworthit #healthynothungry #foodcomparison #weightlossjourney #weightlossideas #eatthisnotthat #caloriecounting #eatbetter #notadiet #healthyswaps #weightlosssupport #weightlosshelp #weightlosstips #caloriedeficit #notadiet #shenanigansofadietitian
  • โœจG I V E A W A Y โœจ This one is for all the mums out there with bubs ๐Ÿ‘ถ๐Ÿผ I grew up with too many stories of fussy eaters and is something I still continue to hear. Meal times can be stressful for mum and can lead to frustration. So, weโ€˜ve teamed up with @foost.com.auย to help you help parents create happier family mealtimes ๐Ÿ˜ . HOW TO ENTER: 1. Follow the following accounts: @shenanigansofadietitianย  @adietitiansmission @sophies_foodfeast @foost.com.au 2. TAG a friend in the comments section below (each friend is a new entry) . Please note that giveaway is for Australian residents only and is in no way sponsored by the products featured or by Instagram. The winner will be drawn โ€ชon the 13th of Novemberโ€ฌ and will be notified by DM ๐Ÿ’Œ . The prize includes an essential pack to get you started with food education andย getting your kids engaged in food prep from the kitchen to the table! โ €โ €โ €โ €โ €โ €โ €โ €โ € * 1ย  x Foost First Knife * 1 x non-woven, washable apron and hat set (You can pick a colour of your choice: black, green, orange, yellow, red) * 1 x picture book: What If Vegetables Were People? * 1 xย picture book:ย ย What If Fruits Were Animals? * 1 x flap book: Whatโ€™s Growing? * 1 x Bamboo Rainbow Plate (dishwasher safe) โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ € #giveaway #communityovercompetition #mumsandbubs #shenanigansofadietitian
  • HUSTLE HARD // yesterday was one of the most intense days Iโ€™ve ever had ๐Ÿ˜ซ I did my first official media training at @abcinmelbourne ๐Ÿ™ˆ Iโ€™m not gonna lie, it was so bloody hard. I honestly didnโ€™t think it would be this challenging as I had done some media work and did some informal training in the past. But it was still very overwhelming, the things that kept me going were coffee, muffins and pasta ๐Ÿ˜‚ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € While brain food did help to some extent, I honestly couldnโ€™t have done it without the help of our brilliant trainer and the other two dietitians who did the course with me ๐Ÿ™๐Ÿป โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € @megsie_29 did a slightly more advanced version. I admired the way she crafted her lines and delivered with conviction. I always find it so inspiring to have a role model whoโ€™s ahead of the game because it gives me hope that I can get better someday with practice ๐Ÿ˜… โ €โ €โ €โ €โ €โ €โ €โ €โ € @laurafordnutrition on the other hand, was a newbie like me. We made countless mistakes and learnt together. It was so reassuring to have someone who was on the same boat as me. Iโ€™ve known her on Instagram ever since I can remember so I loved being able to finally meet her in person ๐Ÿ˜ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € PS- head over to my insta stories to check out my Melbourne adventures โœŒ๐Ÿผmy October blog will be coming soon โ˜บ๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € #WomenWhoHustle #femalehustler #womenempowerment #womeninscience #womeninspiringwomen #shenanigansofadietitian
  • MEAL PREP // did you know that doing meal prep can help you achieve a nutritionally balanced diet? ๐Ÿ˜ฑ โ €โ €โ €โ €โ €โ €โ €โ €โ € Doing some meal prep will also save you โฐ and๐Ÿ’ฐ because it means that you wonโ€™t have to stress about it and make poor choices last minute ๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € Life has been pretty crazy lately. Moving out of home has been a huge adjustment. I havenโ€™t had the time to plan or post much content ๐Ÿ˜ฉโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € But I always make sure do a bit of meal prep on the weekends coz food = priorities for me ๐Ÿ˜๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € I roasted some veggies over the weekend + made stir-fries X2 + dahl ๐Ÿ˜Š cooking has been very basic lately as Iโ€™m trying to take juggle with the changes + push with my PhD + learning to manage a household ๐Ÿ  โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € In other news, Iโ€™m off to Melbourne tomorrow for an exciting training, canโ€™t wait to tell you all about it once Iโ€™m back ๐Ÿ˜ โ €โ €โ €โ €โ €โ €โ €โ €โ € Did you guys meal prep this week? ๐Ÿ™ƒ๐Ÿ‘‡๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € #mealprep #mealprepsunday #shenanigansofadietitian
  • START WITH SMALL // Have you ever told yourself youโ€™ll start from tomorrow because you had a slip-up today? ๐Ÿ˜ณ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Many find it hard to make healthy changes to our diet because we tend to have an โ€˜all or nothingโ€™ approach โŒ Rather than wanting to change everything all at once, consider working towards making a small change that you would be able to sustain in the long run ๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € One of the food groups that many Australians struggle with is eating enough vegetables in their diet. Unfortunately, only 4% of Australian adults are eating the recommended five serves of vegetables per day ๐Ÿ˜ฑ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € We all talk about balanced eating and including enough vegetables, but itโ€™s important to realise that balanced eating can take many forms ๐Ÿ˜ it will vary depending on what you put in and how you assemble your dish ๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € On the left, weโ€™ve got a balanced plate from @nestlechoosewellness which has ๐Ÿ‘‰๐Ÿผ 1/2 veggies- choose a variety of different types and colours ๐ŸŒˆ โ €โ €โ €โ €โ €โ € โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € ๐Ÿ‘‰๐Ÿผ 1/4 carbs- choose wholegrain or low GI varieties ๐Ÿž๐Ÿฅ”๐Ÿ  โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € ๐Ÿ‘‰๐Ÿผ 1/4 protein- choose lean cuts of meat, trim visible fats and take skin off chicken ๐Ÿ“ 1 serve = meat chicken or fish at the palm of your hand ๐Ÿคš โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € The plate on the right has spaghetti + spinach + cauliflower + carrot and prawn ๐Ÿฆ โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Follow me at @shenanigansofadietitian to see more posts like this ๐Ÿค— โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € #plantbased #balancedeating #justeateealfood #weightlossjourney #healthynothungry #weightwatchers #flexibledieting #flexibleeating #dietrescue #caloriedeficit #foodcomparison #calories #weightlosstips #weightloss #weightlossideas #healthychoice #eatthisnotthat #caloriecounting #eatbetter #nutritionfacts #notadiet #healthyswaps #healthyswap #weightlosssupport #weightlosshelp #weightlosstip #healthyswaps #healthytips #shenanigansofadietitian @dietitians_association_aus @dietitianconnection
  • MOVING IN TOGETHER // Hi guys, I canโ€™t believe it has been two weeks since I last posted ๐Ÿ˜ฑ I went into a long hibernation because I needed to focus on doing major revisions on my paper which kept me occupied pretty much all of last week #PhDlife ๐Ÿ˜ฉ I was able to submit last Friday. Then over the weekend, I moved in with my partner after almost two years of long distance ๐Ÿ˜…โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € To be honest, it still feels very surreal. I was so excited because I feel like we have waited forever to start our lives together. So, I wanted to make sure I switched off from social media and cherished the special moments from our big move ๐Ÿ™Œ๐Ÿผ I will be keeping a little low over the next few weeks as we settle into our home ๐Ÿ  โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Follow us @browntraveltales to join us on our adventures โ˜บ๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ € #longdistancerelationship #couplesofinstagram #bengali #brownbloggers #shenanigansofadietitian

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