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  • TOAST FOR LIFE // letโ€™s talk about toast coz most of us know love a good peanut butter, right? ๐Ÿ‘… โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € However, what most of us donโ€™t realise is that how energy dense these delicious spreads can be ๐Ÿ˜โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € This is why I love using fruits to jazz up my toast ๐Ÿ˜ see the difference below ๐Ÿ‘‡๐Ÿป โ €โ €โ €โ €โ €โ €โ €โ €โ € On the left: thick slice of sourdough + 25g @alfiesfoodco ๐Ÿ˜‹ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € On the right: thick slice of sourdough + 10 g @alfiesfoodco + 4 strawberries + sprinkle of @thechiaco ๐Ÿ“โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Please note that there is nothing wrong with the option on the left. However, it is SO important to be mindful so it doesnโ€™t interfere with your weight loss goals ๐Ÿ™„โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € If you are looking to lose weight, it is so easy to go over if you are not paying attention ๐Ÿ˜ฑ a SEXY toast comes in very handy in these situations! โ €โ €โ €โ €โ €โ €โ €โ €โ € As a guide, you need to be in a deficit of 3500 calories in order to lose half a kilo per week. This equates to about 500 calories per day ๐Ÿค“ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Which toast would you pick? LEFT or RIGHT? ๐Ÿ˜๐Ÿ‘‡๐Ÿป โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Make sure to 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 € #nutsforlife #nuts30days30ways #weightlossjourney #healthynothungry #weightwatchers #flexibledieting #flexibleeating #dietrescue #dietitian #caloriedeficit #foodcomparison #calories #weightlosstips #weightloss #weightlossideas #healthychoice #eatthisnotthat #caloriecounting #eatbetter #nutritionfacts #fatloss #notadiet #healthyswaps #healthyswap #weightlosssupport #weightlosshelp #weightlosstip #healthyswaps #healthytips #shenanigansofadietitian
  • โœจG I V E A W A Y โœจ . @goodnessmebox are giving away one of their 'Certified Organic' box's for the month of September ๐ŸŽ‰ โ €โ €โ €โ €โ €โ €โ €โ €โ € In order to enter, just follow the steps below ๐Ÿค— โ €โ €โ €โ €โ €โ €โ €โ €โ € 1๏ธโƒฃ Follow dietitiansย @soulful_avocado andย @shenanigansofadietitian andย @goodnessmebox 2๏ธโƒฃ Tag two friends who you think should enter 3๏ธโƒฃ That's it! ๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Giveaway is for Australian residents only. The winner will be drawn on the 28th of September and will be notified by DM ๐Ÿ’Œ . This post is in no way endorsed or affiliated with Instagram 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 € #giveaway #dietitian #givingback #aussiegram #communityovercompetition #shenanigandofadietitian
  • RU OK DAY // did you know that 1 in 4 Australians will actually face a major mental health problem in their life? ๐Ÿ˜ฑ โ €โ €โ €โ €โ €โ €โ €โ €โ € Mental health is one of the most common problems that any of us will face! ๐Ÿง โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Most of these problems come on when youโ€™re young, so 75% of mental health problems start before the age of 25 ๐Ÿ‘€ โ €โ €โ €โ €โ €โ €โ €โ €โ € It is important to seek support during times of crisis. Hereโ€™s what you can do ๐Ÿ‘‡๐Ÿป โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โœ”๏ธ Talk to a friend or family member Open up to your networks and share whatโ€™s happening in your life โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โœ”๏ธ Chat to a professional Donโ€™t be afraid to reach out fir help! I highly recommend @headspace_aus (their app is great too) ๐Ÿ‘๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € โœ”๏ธ Donโ€™t forget to look out for your friends If one of your friends hasnโ€™t been acting like themselves in a while, let them know you are there for them ๐Ÿค— โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โœ”๏ธ Make YOURSELF a priority Take care of your health: this includes getting enough sleep, making smart food choices and exercising regularlyโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € โœ”๏ธ Make time for things you loveย  Put aside time to do the activities that make you feel good ๐Ÿ˜Š whether it's a sport or something artistic, indoors or outdoors, doing the things that you love makes a big difference to your overall health ๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € Iโ€™m so grateful to the people in my life who have supported me during times of crisis ๐Ÿ˜ฃ a big thank you goes out to my loved ones for helping me maintain my sanity ๐Ÿ˜‚โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € This morning, I will be attending a webinar by The R U OK? Foundation which is a not-for-profit organisation set up to prevent suicide by encouraging people to regularly and meaningfully ask 'are you ok?'.โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € This free webinar aims to raise awareness of common mental health issues; in particular signs of suicidal behaviour, and provides strategies and tips to support you to confidently approach family, friends and colleagues to ask โ€˜R U OK? โ €โ €โ €โ €โ €โ €โ €โ €โ € See below to join me from 11-11:30am. Register below or see link in bio ๐Ÿค“ https://global.gotowebinar.com/join/2027748318475842306/955884359 โ €โ €โ €โ €โ €โ €โ €โ €โ € #ruok #ruokday #mentalhealthawarness #mentalhealthmatters #shenanigansofadietitian @ruokday
  • VEGETARIAN TART // did you know that nuts are a great source of protein? โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € They make a great addition in vegetarian meals ๐Ÿ˜‹ hereโ€™s a delicious recipe using silvered almonds! โ €โ €โ €โ €โ €โ €โ €โ €โ € ๐‘๐จ๐š๐ฌ๐ญ ๐ฉ๐ฎ๐ฆ๐ฉ๐ค๐ข๐ง, ๐Ÿ๐ž๐ญ๐š ๐š๐ง๐ ๐ฌ๐š๐ ๐ž ๐ญ๐š๐ซ๐ญ ๐ŸŒฑ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € ๐™„๐™ฃ๐™œ๐™ง๐™š๐™™๐™ž๐™š๐™ฃ๐™ฉ๐™จ Pumpkin, chopped Red onion Sage Filo pastry Baby spinach Silvered almonds Olive oil Feta 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 € ๐™ˆ๐™š๐™ฉ๐™๐™ค๐™™ 1๏ธโƒฃ Roast pumpkin and red onion with EVOO for 15-20 mins at 200 degrees. Use salt, pepper and sage for seasoning โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 2๏ธโƒฃ Line tray with baking paper and prep filo pastry. Use a pastry brush to brush pastry with olive oil (I used 8 sheets) โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 3๏ธโƒฃ Assemble the tart: add in roast pumpkin, onion and baby spinach 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 € 4๏ธโƒฃ Crumble in feta. Fold in border and brush with olive oil 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 € 5๏ธโƒฃ Bake in oven for 10 mins until golden and crisp โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € 6๏ธโƒฃ Cut up tart and serve ๐Ÿ™Œ๐Ÿผ โ €โ €โ €โ €โ €โ €โ €โ €โ € Recipe inspo: @hellofresh โ €โ €โ €โ €โ €โ €โ €โ €โ € Make sure to use the hashtag #nuts30days30ways during September ๐Ÿ˜ tag me if you recreate this recipe ๐Ÿ˜Š๐Ÿ™Œ๐Ÿผ #plantbased #eattherainbow #shenanigansofadietitian
  • BALANCED EATING // happy Monday you guys! Letโ€™s talk about balanced eating coz itโ€™s something we all strive to do, right? ๐Ÿ˜ โ €โ €โ €โ €โ €โ €โ €โ €โ € 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 €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 rice vermicelli + snow peas + carrot ribbons ๐Ÿฅ• Iโ€™ve used sesame oil and garlic + a tiny amount of leftover lamb #lovefoodhatewaste ๐Ÿ˜‹ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Iโ€™ve also added some onions for flavour ๐Ÿ™Œ๐Ÿผ did you know they count as veggies too? ๐Ÿ˜ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Make sure to 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
  • NEW BLOG // thereโ€™s a new post on my blog about my Adapted August ๐Ÿค“ see link in bio ๐Ÿ™๐Ÿปโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € This Fatherโ€™s Day, I decided to dress up real bright, much like the sun ๐Ÿ˜‚ I didnโ€™t want Fatherโ€™s Day to be gloomy because my dad has been the guiding light in my life ๐Ÿ’ซ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € I will never know how he can be so patient with me. Living away from mum was never easy to start with ๐Ÿ˜” we definitely did have our moments of struggle but it got somewhat easier as the years went by. I cannot ever say enough to thank him for the constant guidance and support ๐Ÿค—โค๏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 € โ €โ €โ €โ €โ €โ €โ €โ €โ € The other reason Iโ€™m posting my pic is because it is Love Your Body Week ๐Ÿ™Œ๐Ÿผ it is a national awareness campaign created by @thebutterflyfoundation + @sportsgirl ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ it runs from 3rd to 9th September, which is also Body Image and Eating Disorder Awareness Week โœŒ๐Ÿผโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Their aim is to a spread an awareness for body image in our society and promote body confidence and diversity ๐Ÿ’ซโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Recent surveys show that body image and self-esteem issues affect many Australians (1 in 2 feel pressured to look a certain way). So, itโ€™s important to #CHANGETHECONVO around bodies and appearance ๐Ÿ™Œ๐Ÿผโ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € You can get involved this week by making your own pledge on @thebutterflyfoundation website โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € Hereโ€™s my pledge ๐Ÿ‘Š๐Ÿป ๐™„ ๐™ฌ๐™ž๐™ก๐™ก ๐™ฉ๐™ง๐™š๐™–๐™ฉ ๐™ข๐™ฎ ๐™—๐™ค๐™™๐™ฎ ๐™ฌ๐™ž๐™ฉ๐™ ๐™ ๐™ž๐™ฃ๐™™๐™ฃ๐™š๐™จ๐™จ ๐™–๐™ฃ๐™™ ๐™จ๐™๐™ค๐™ฌ ๐™œ๐™ง๐™–๐™ฉ๐™ž๐™ฉ๐™ช๐™™๐™š ๐™›๐™ค๐™ง ๐™ข๐™ฎ ๐™—๐™ค๐™™๐™ฎ ๐™—๐™ฎ ๐™ฉ๐™–๐™ ๐™ž๐™ฃ๐™œ ๐™˜๐™–๐™ง๐™š ๐™ค๐™› ๐™ž๐™ฉ ๐Ÿ’ซ โ €โ €โ €โ €โ €โ €โ €โ €โ € #loveyourbodyweek #bodyimagemovement #selflovewarrior #selfcarematters #shenanigansofadietitian
  • GO NUTS THIS SEPTEMBER // who doesnโ€™t love a peanut butter toast? ๐Ÿ™‹๐Ÿปโ€โ™€๏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 €โ €โ €โ €โ €โ €โ € Nuts have so many great benefits but are also energy dense ๐Ÿ‘€ when eating nuts, the key is to use portion control 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 € In the picture, most would say that there is not enough spread on the first toast ๐Ÿ˜ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ € On the other hand, if you decide pack it well with more, it is so easy to go over if you are not paying attention ๐Ÿ˜ฑ the difference between the two here is almost 100 cal 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 € It is SO important to be mindful, so it doesnโ€™t interfere with your weight loss goals ๐Ÿ™„ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € As a guide, you need to be in a deficit of 3500 calories in order to lose half a kilo per week. This equates to about 500 calories per day ๐Ÿค“ โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € PS- thanks @the_clumsy_vegan for requesting this post ๐Ÿ™Œ๐Ÿผ I didnโ€™t have almond butter at home but it is nutritionally pretty similar to PB 61 cal (10g) vs. 153 cal (25 g) 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 € Make sure to DM me if you have any other requests ๐Ÿ˜‹ also, use the hashtag the #nuts30days30ways during September when having nuts 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 € 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 € #nuts #nutsforlife #showusyournuts #nutsfornuts #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 @nuts_for_life

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