Latest News

Blog

online dietitian

Should I take apple cider vinegar gummies for health?

Apple cider vinegar (ACV for short) gummies are one of the latest ‘health’ trends taking the…

online dietitian

How To Prevent Traveler’s Diarrhoea

You may have heard of the infamous “Bali/Dehli belly” or “Nile runs” from friends after their…

online dietitian

Chronic Disease

A Beginners Guide To Healthy Eating | The PNW Clinic

Healthy eating is important for optimising overall health and well-being, and reducing the risk of developing…

what is tofu

How to Cook Tofu: Recipes, Inspiration, Nutrition Profile

For some, tofu is a staple in their everyday diet. For others, they may feel a…

vegan nutrition

Is Soy Safe? Ask a Plant-Based Dietitian

“Is soy safe?” is without a doubt one of the most common questions we get from…

vegan nutritionist

What Is The Pegan Diet? Benefits & Downsides | Plant Nutrition Wellness

Following a plant-based diet can often increase your awareness of nutrition. However, with so much conflicting…

skin diet

Can A Dietitian Help With Skin Problems?

If you’re reading this, you’ve probably experienced issues with your skin. Skin issues often leave us…

eating intuitively

Disordered Eating

How to get started with intuitive eating | The PNW Clinic

How To Get Started With Intuitive Eating Are you on a journey to improve your relationship…

vegan meal planning

Vegan Nutrition

Beginner’s Guide to a Plant-Based, Vegetarian or Vegan Meal Plan | The PNW Clinic

Although it sounds relatively simple, the practicalities of writing a meal plan that is healthy, convenient,…

1 2 3 … 11 next page >

Free Plant Ebook!

FREE plant-based meal plan and fitness guide

Follow us

INSTAGRAM

SAVE THIS FOR SOME QUICK MID-WEEK DINNER INSPO 💚

Stir fry’s are a great way to pack in plenty of vegetables! They are super tasty, nutritious, and really quick to throw together ✨

INGREDIENTS:
• 1 inch knob of ginger, finely diced
• 4 cloves of garlic, minced
• 1 tbsp sesame oil
• 4 tbsp soy sauce
• 1 tbsp maple syrup
• 4 cups of veges of you choice - our favourites include carrot, capsicum, broccoli, bok choy. Aim for as many colours as possible!
• 450g firm tofu, cubed
• 1 packet hokkein noodles

METHOD:
1. In a hot wok, add sesame oil, garlic and ginger. Fry until aromatic, about 2 minutes
2. Add tofu, cooking until lightly golden
3. Add vegetables and remaining sauces (soy, maple syrup). Fry until just vegetables are just tender
4. Add noodles straight from packet, frying until soft and well combined with veges
5. Serve with fresh shallots, chilli and sesame seeds

Don’t forget to save to try in your next weekly meal rotation 🤤

💚 the PNW Clinic team

HOW TO ELEVATE YOUR MORNING OATS ✨🍓 Oats are

HOW TO ELEVATE YOUR MORNING OATS ✨🍓

Oats are an amazingly versatile and nutritious breakfast option. Here’s some of our top tips for making even more nutritious!

🥛Add a source of protein, such as a protein powder or high protein milk such as soy

🍓 Add some colour with some fruit

✨ Add some healthy fats such as seeds, nuts or nut butter

🌱 Add some plant-based omega 3s such as walnuts, chia seeds, flaxseeds or hemp seeds

Don’t forget to save this post for breakky inspo!

💚 the PNW Clinic team

Mindful eating is an approach to food that emphasi

Mindful eating is an approach to food that emphasises our sensual awareness of our food and satisfaction while eating ✨

We live busy lives, which often means eating is just another task on the list ⏰

This can be problematic as it can lead to a lack of awareness around the foods we are eating, less enjoyment of food, and can also lead to over eating and being out of touch with our bodies natural hunger and fullness cues.

What to know how you can start implementing mindful eating into your everyday? Here’s some of our top tips 👇🏻

1️⃣ Assess your hunger before eating. Are you eating because you truly feel hungry, or is there another reason such as boredom or stress?

2️⃣ Minimise distractions. To be fully aware of the experience and sensations of eating, you need to focused and present. This means putting your phone away, sitting away from the TV and sitting down without distraction to enjoy your meal

3️⃣ Use your 5 senses - look, smell, feel, sound and taste

4️⃣ Slow down and chew well. This allows you to be more in touch with your fullness, enjoy the flavours and textures of your food, while also maximising the digestion and absorption of your food

5️⃣ Check in with yourself throughout your meal. Put your cutlery down and pause if you need to and ask if you are still hungry, or if you are feeling satisfied

Don’t forget to save for later if these tips helped you!

💚 the PNW Clinic team

Here’s some of our favourite plant-based sources

Here’s some of our favourite plant-based sources of omega 3!

Omega 3s are an essential fatty acid. This means that they can not be made by the body and need to be eaten in our diet ✨

Omega 3s play many important roles in the diet, including promoting a healthy heart. It can also be one of the trickier nutrients to get on a plant-based diet.

Some of our favourite sources of plant-based omega 3s include:
💚 Walnuts
💚 Chia seeds
💚 Ground flaxseed
💚 Flaxseed oil

You can add more plant-based omega 3s to your diet by:
✅ Adding a handful of walnuts as a snack
✅ Making some chia seed puddings
✅ Adding ground flaxseed and chia seeds to your morning oats or smoothie
✅ Using flaxseed oil in your favourite salad dressing recipes

If you find it hard to get enough plant-based omega 3s in the diet, you can also supplement with a vegan algae-based omega 3 supplement!

💚 the PNW Clinic team

Need some quick lunch inspo? Save this 10-minute t

Need some quick lunch inspo? Save this 10-minute tofu fried rice! 💚🤤

INGREDIENTS:

Crispy tofu:
• 150g firm tofu, cubed
• 1tsp sesame oil
• 2tsp soy sauce
• 2tsp cornflour

Fried rice:
• 1 serve instant brown rice packet
• 1 cup frozen vegetables
• 2 tsp sesame oil
• 1 tbsp soy sauce
• 1 tbsp sweet chilli sauce

METHOD:
1. Toss tofu, sesame oil, soy sauce and cornflour in a bowl, then transfer to airfryer and cook on 200C for 10 minutes
2. Heat rice, vegetable and sauces over a hot heat until rice softens and vegetables are cooked through
3. Toss tofu through once finished in the airfryer, then serve!
4. Top with some sliced shallots and sesame seeds

Super quick, super easy with minimal prep - this is out of our favourites!

💚 the PNW Clinic team

Let’s get in touch!

CONTACT US

Phone: 07 3040 6911
Fax: 07 3036 5824
admin@plantnutritionwellness.com

BOOK NOW CALL NOW

img.wp-smiley,img.emoji{display:inline !important;border:none !important;box-shadow:none !important;height:1em !important;width:1em !important;margin:0 .07em !important;vertical-align:-.1em !important;background:none !important;padding:0 !important;}.wp-block-ce4wp-subscribe{max-width:840px;margin:0 auto;}.wp-block-ce4wp-subscribe .title{margin-bottom:0;}.wp-block-ce4wp-subscribe .subTitle{margin-top:0;font-size:.8em;}.wp-block-ce4wp-subscribe .disclaimer{margin-top:5px;font-size:.8em;}.wp-block-ce4wp-subscribe .disclaimer .disclaimer-label{margin-left:10px;}.wp-block-ce4wp-subscribe .inputBlock{width:100%;margin-bottom:10px;}.wp-block-ce4wp-subscribe .inputBlock input{width:100%;}.wp-block-ce4wp-subscribe .inputBlock label{display:inline-block;}.wp-block-ce4wp-subscribe .submit-button{margin-top:25px;display:block;}.wp-block-ce4wp-subscribe .required-text{display:inline-block;margin:0;padding:0;margin-left:.3em;}.wp-block-ce4wp-subscribe .onSubmission{height:0;max-width:840px;margin:0 auto;}.wp-block-ce4wp-subscribe .firstNameSummary .lastNameSummary{text-transform:capitalize;}.wp-block-ce4wp-subscribe .ce4wp-inline-notification{display:flex;flex-direction:row;align-items:center;padding:13px 10px;width:100%;height:40px;border-style:solid;border-color:orange;border-width:1px;border-left-width:4px;border-radius:3px;background:rgba(255,133,15,.1);flex:none;order:0;flex-grow:1;margin:0px 0px;}.wp-block-ce4wp-subscribe .ce4wp-inline-warning-text{font-style:normal;font-weight:normal;font-size:16px;line-height:20px;display:flex;align-items:center;color:#571600;margin-left:9px;}.wp-block-ce4wp-subscribe .ce4wp-inline-warning-icon{color:orange;}.wp-block-ce4wp-subscribe .ce4wp-inline-warning-arrow{color:#571600;margin-left:auto;}.wp-block-ce4wp-subscribe .ce4wp-banner-clickable{cursor:pointer;}.ce4wp-link{cursor:pointer;}.no-flex{display:block;}.sub-header{margin-bottom:1em;}body{--wp--preset--color--black:#000;--wp--preset--color--cyan-bluish-gray:#abb8c3;--wp--preset--color--white:#fff;--wp--preset--color--pale-pink:#f78da7;--wp--preset--color--vivid-red:#cf2e2e;--wp--preset--color--luminous-vivid-orange:#ff6900;--wp--preset--color--luminous-vivid-amber:#fcb900;--wp--preset--color--light-green-cyan:#7bdcb5;--wp--preset--color--vivid-green-cyan:#00d084;--wp--preset--color--pale-cyan-blue:#8ed1fc;--wp--preset--color--vivid-cyan-blue:#0693e3;--wp--preset--color--vivid-purple:#9b51e0;--wp--preset--gradient--vivid-cyan-blue-to-vivid-purple:linear-gradient(135deg,rgba(6,147,227,1) 0%,#9b51e0 100%);--wp--preset--gradient--light-green-cyan-to-vivid-green-cyan:linear-gradient(135deg,#7adcb4 0%,#00d082 100%);--wp--preset--gradient--luminous-vivid-amber-to-luminous-vivid-orange:linear-gradient(135deg,rgba(252,185,0,1) 0%,rgba(255,105,0,1) 100%);--wp--preset--gradient--luminous-vivid-orange-to-vivid-red:linear-gradient(135deg,rgba(255,105,0,1) 0%,#cf2e2e 100%);--wp--preset--gradient--very-light-gray-to-cyan-bluish-gray:linear-gradient(135deg,#eee 0%,#a9b8c3 100%);--wp--preset--gradient--cool-to-warm-spectrum:linear-gradient(135deg,#4aeadc 0%,#9778d1 20%,#cf2aba 40%,#ee2c82 60%,#fb6962 80%,#fef84c 100%);--wp--preset--gradient--blush-light-purple:linear-gradient(135deg,#ffceec 0%,#9896f0 100%);--wp--preset--gradient--blush-bordeaux:linear-gradient(135deg,#fecda5 0%,#fe2d2d 50%,#6b003e 100%);--wp--preset--gradient--luminous-dusk:linear-gradient(135deg,#ffcb70 0%,#c751c0 50%,#4158d0 100%);--wp--preset--gradient--pale-ocean:linear-gradient(135deg,#fff5cb 0%,#b6e3d4 50%,#33a7b5 100%);--wp--preset--gradient--electric-grass:linear-gradient(135deg,#caf880 0%,#71ce7e 100%);--wp--preset--gradient--midnight:linear-gradient(135deg,#020381 0%,#2874fc 100%);--wp--preset--duotone--dark-grayscale:url("#wp-duotone-dark-grayscale");--wp--preset--duotone--grayscale:url("#wp-duotone-grayscale");--wp--preset--duotone--purple-yellow:url("#wp-duotone-purple-yellow");--wp--preset--duotone--blue-red:url("#wp-duotone-blue-red");--wp--preset--duotone--midnight:url("#wp-duotone-midnight");--wp--preset--duotone--magenta-yellow:url("#wp-duotone-magenta-yellow");--wp--preset--duotone--purple-green:url("#wp-duotone-purple-green");--wp--preset--duotone--blue-orange:url("#wp-duotone-blue-orange");--wp--preset--font-size--small:13px;--wp--preset--font-size--medium:20px;--wp--preset--font-size--large:36px;--wp--preset--font-size--x-large:42px;}.has-black-color{color:var(--wp--preset--color--black) !important;}.has-cyan-bluish-gray-color{color:var(--wp--preset--color--cyan-bluish-gray) !important;}.has-white-color{color:var(--wp--preset--color--white) !important;}.has-pale-pink-color{color:var(--wp--preset--color--pale-pink) !important;}.has-vivid-red-color{color:var(--wp--preset--color--vivid-red) !important;}.has-luminous-vivid-orange-color{color:var(--wp--preset--color--luminous-vivid-orange) !important;}.has-luminous-vivid-amber-color{color:var(--wp--preset--color--luminous-vivid-amber) !important;}.has-light-green-cyan-color{color:var(--wp--preset--color--light-green-cyan) !important;}.has-vivid-green-cyan-color{color:var(--wp--preset--color--vivid-green-cyan) !important;}.has-pale-cyan-blue-color{color:var(--wp--preset--color--pale-cyan-blue) !important;}.has-vivid-cyan-blue-color{color:var(--wp--preset--color--vivid-cyan-blue) !important;}.has-vivid-purple-color{color:var(--wp--preset--color--vivid-purple) !important;}.has-black-background-color{background-color:var(--wp--preset--color--black) !important;}.has-cyan-bluish-gray-background-color{background-color:var(--wp--preset--color--cyan-bluish-gray) !important;}.has-white-background-color{background-color:var(--wp--preset--color--white) !important;}.has-pale-pink-background-color{background-color:var(--wp--preset--color--pale-pink) !important;}.has-vivid-red-background-color{background-color:var(--wp--preset--color--vivid-red) !important;}.has-luminous-vivid-orange-background-color{background-color:var(--wp--preset--color--luminous-vivid-orange) !important;}.has-luminous-vivid-amber-background-color{background-color:var(--wp--preset--color--luminous-vivid-amber) !important;}.has-light-green-cyan-background-color{background-color:var(--wp--preset--color--light-green-cyan) !important;}.has-vivid-green-cyan-background-color{background-color:var(--wp--preset--color--vivid-green-cyan) !important;}.has-pale-cyan-blue-background-color{background-color:var(--wp--preset--color--pale-cyan-blue) !important;}.has-vivid-cyan-blue-background-color{background-color:var(--wp--preset--color--vivid-cyan-blue) !important;}.has-vivid-purple-background-color{background-color:var(--wp--preset--color--vivid-purple) !important;}.has-black-border-color{border-color:var(--wp--preset--color--black) !important;}.has-cyan-bluish-gray-border-color{border-color:var(--wp--preset--color--cyan-bluish-gray) !important;}.has-white-border-color{border-color:var(--wp--preset--color--white) !important;}.has-pale-pink-border-color{border-color:var(--wp--preset--color--pale-pink) !important;}.has-vivid-red-border-color{border-color:var(--wp--preset--color--vivid-red) !important;}.has-luminous-vivid-orange-border-color{border-color:var(--wp--preset--color--luminous-vivid-orange) !important;}.has-luminous-vivid-amber-border-color{border-color:var(--wp--preset--color--luminous-vivid-amber) !important;}.has-light-green-cyan-border-color{border-color:var(--wp--preset--color--light-green-cyan) !important;}.has-vivid-green-cyan-border-color{border-color:var(--wp--preset--color--vivid-green-cyan) !important;}.has-pale-cyan-blue-border-color{border-color:var(--wp--preset--color--pale-cyan-blue) !important;}.has-vivid-cyan-blue-border-color{border-color:var(--wp--preset--color--vivid-cyan-blue) !important;}.has-vivid-purple-border-color{border-color:var(--wp--preset--color--vivid-purple) !important;}.has-vivid-cyan-blue-to-vivid-purple-gradient-background{background:var(--wp--preset--gradient--vivid-cyan-blue-to-vivid-purple) !important;}.has-light-green-cyan-to-vivid-green-cyan-gradient-background{background:var(--wp--preset--gradient--light-green-cyan-to-vivid-green-cyan) !important;}.has-luminous-vivid-amber-to-luminous-vivid-orange-gradient-background{background:var(--wp--preset--gradient--luminous-vivid-amber-to-luminous-vivid-orange) !important;}.has-luminous-vivid-orange-to-vivid-red-gradient-background{background:var(--wp--preset--gradient--luminous-vivid-orange-to-vivid-red) !important;}.has-very-light-gray-to-cyan-bluish-gray-gradient-background{background:var(--wp--preset--gradient--very-light-gray-to-cyan-bluish-gray) !important;}.has-cool-to-warm-spectrum-gradient-background{background:var(--wp--preset--gradient--cool-to-warm-spectrum) !important;}.has-blush-light-purple-gradient-background{background:var(--wp--preset--gradient--blush-light-purple) !important;}.has-blush-bordeaux-gradient-background{background:var(--wp--preset--gradient--blush-bordeaux) !important;}.has-luminous-dusk-gradient-background{background:var(--wp--preset--gradient--luminous-dusk) !important;}.has-pale-ocean-gradient-background{background:var(--wp--preset--gradient--pale-ocean) !important;}.has-electric-grass-gradient-background{background:var(--wp--preset--gradient--electric-grass) !important;}.has-midnight-gradient-background{background:var(--wp--preset--gradient--midnight) !important;}.has-small-font-size{font-size:var(--wp--preset--font-size--small) !important;}.has-medium-font-size{font-size:var(--wp--preset--font-size--medium) !important;}.has-large-font-size{font-size:var(--wp--preset--font-size--large) !important;}.has-x-large-font-size{font-size:var(--wp--preset--font-size--x-large) !important;}.woocommerce form .form-row .required{visibility:visible;}div[id*='ajaxsearchlitesettings'].searchsettings .asl_option_inner label{font-size:0px !important;color:rgba(0,0,0,0);}div[id*='ajaxsearchlitesettings'].searchsettings .asl_option_inner label:after{font-size:11px !important;position:absolute;top:0;left:0;z-index:1;}.asl_w_container{width:100%;margin:0px 0px 0px 0px;}div[id*='ajaxsearchlite'].asl_m{width:100%;}div[id*='ajaxsearchliteres'].wpdreams_asl_results div.resdrg span.highlighted{font-weight:bold;color:rgba(42,209,187,1);background-color:rgba(238,238,238,1);}div[id*='ajaxsearchliteres'].wpdreams_asl_results .results div.asl_image{width:70px;height:70px;background-size:cover;background-repeat:no-repeat;}div.asl_r .results{max-height:none;}.asl_w,.asl_w *{font-family:"Montserrat" !important;}.asl_m input[type=search]::placeholder{font-family:"Montserrat" !important;}.asl_m input[type=search]::-webkit-input-placeholder{font-family:"Montserrat" !important;}.asl_m input[type=search]::-moz-placeholder{font-family:"Montserrat" !important;}.asl_m input[type=search]:-ms-input-placeholder{font-family:"Montserrat" !important;}.asl_m .probox svg{fill:#fff !important;}.asl_m .probox .innericon{background-color:rgba(255,255,255,0) !important;background-image:none !important;-webkit-background-image:none !important;-ms-background-image:none !important;}.asl_m .probox .innericon.nitro-lazy{background-image:none !important;}div.asl_m.asl_w{border:1px none #fafafa !important;border-radius:0px 0px 0px 0px !important;box-shadow:none !important;}div.asl_m.asl_w .probox{border:none !important;}div.asl_r.asl_w.vertical .results .item::after{display:block;position:absolute;bottom:0;content:"";height:1px;width:100%;background:#d8d8d8;}div.asl_r.asl_w.vertical .results .item.asl_last_item::after{display:none;}div.asl_w#ajaxsearchlite1{background:transparent;}#ajaxsearchlite1 .probox,div.asl_w .probox{background:transparent;height:60px;align-items:center;}div.asl_w .probox .promagnifier{box-shadow:none !important;}#ajaxsearchlite1 .probox .proinput input,div.asl_w .probox .proinput input.orig{font-size:20px;font-weight:600;color:#fff !important;border-bottom:3px solid #fff !important;}#colophon{margin-bottom:-35px;}