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Vegan Nutrition

navigating the grocery store - eating vegan on a budget

Vegan Nutrition

Eating Plant-Based On A Budget | Plant Nutrition Wellness

With the cost of living on the rise, getting the most out of your money is…

flaxseeds for omega-3 on a vegan diet, online nutritionist

Vegan Nutrition

How To Get Enough Omega-3s On A Vegan Diet | Plant Nutrition Wellness

While plant-based diets are often rich with vital nutrients, consuming and absorbing enough omega-3s on a…

getting enough iron on a plant-based diet - vegan dietitians

Plant-Based Iron Sources, Absorption, Deficiency | Plant Nutrition Wellness

Getting enough plant-based iron on a vegan or vegetarian diet can take some planning and practice,…

Selenium on a Vegan Diet - Sources, Deficiency, Supplements

Selenium on a Vegan Diet – Sources, Deficiency, Supplements

Getting enough selenium on a vegan diet can be challenging, but possible if you regularly include…

woman holding stomach in pain with IBS on vegan diet

Nutrition for IBS on a Plant-Based Diet

If you are struggling with irritable bowel syndrome (IBS) on a plant-based diet then you aren’t…

high protein tofu salad for vegan diet after bariatric surgery

Bariatric Surgery

Following A Vegan Diet After Bariatric Surgery: Is It Possible?

Following a plant-based diet (e.g. vegan or vegetarian) is often discouraged by many health care professionals…

bloating on a vegan diet - woman sitting on couch holding bloated stomach

Vegan Nutrition

Four Reasons For Bloating on a Vegan Diet

Maybe you’re new to vegan or plant-based eating and have recently started experimenting with different plant-based…

alcium on a plant-based diet: guide to fortified milks, yoghurts and cheeses

Calcium on a plant-based diet: guide to fortified milks, yoghurts and cheeses

These days, there is no shortage of plant-based milks, yoghurts and cheeses stocked throughout our supermarket…

woman breastfeeding baby on a plant-based diet

4 Tips for Breastfeeding on a Plant-Based Diet

There are unique considerations when it comes to breastfeeding on a plant-based diet. It is widely…

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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

🚨PSA: Diets set you up to fail‼️ 🚨 Reme

🚨PSA: Diets set you up to fail‼️ 🚨

Remember: the diet industry is a multi-billion dollar industry 💰

How does this industry make so much money? It keeps
you coming back for more.

And last question - how does it keep you coming back for more? By praying on your insecurities and promising another quick fix. Until the quick fix doesn’t work and they reel you back again and again 🙄

The diet industry is designed to fail. The reason why you can never stick to a diet is not a reflection of your discipline or motivation!

And in case you’re still missing the point - DIETS DO NOT WORK!

Unfortunately, dieting usually results in a poor relationship with food and our body. This can often lead to disordered eating, which we sadly see a lot in clinic. If you’re in the process of healing your relationship with food after years of dieting - our experienced dietitians are here to help! You can book a free 15-minute discovery call by heading to the link in our bio ☺️

💚 the PNW Clinic team

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

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