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Vegan Nutrition

Plant-Based Diets – Types, Benefits, Nutrients at Risk

Plant-based diets emphasise eating mostly plant foods and plant-based proteins, while minimising or avoiding animal products…

child eating watermelon

Vegan Nutrition

Raising Children on a Plant-Based Diet: A Dietitian’s Guide

As adopting a plant-based diet has become more popular in recent years, so too has raising…

Iodine on a vegan diet - iodine rich foods including seaweed, eggs

Iodine on a Vegan Diet – Sources, Deficiency, Absorption, Supplements

Getting enough iodine on a vegan diet is important. Iodine is an ‘essential mineral’, meaning that…

girl in yellow top eating pink donut

Disordered Eating

How Do I Know If I Have A Good Relationship With Food?

How do you relate to food and eating? Having a good relationship with food seems to…

Lentil Curry - Vegan Diets

Disordered Eating

Eating Disorder Recovery on a Vegan or Plant-Based Diet

Is eating disorder recovery possible on a vegan or plant-based diet? In recent years, following a…

WFPBNO Diet - Dietitian Review

Vegan Nutrition

A Dietitian’s Review of Whole Food Plant-Based, No Oil (WFPBNO)

The whole food plant-based, no oil diet has attracted some controversy. The term ‘whole food plant-based’…

Shows food sources of CoQ10 including oranges, broccoli, avocado

Coenzyme Q10: CoQ10 on a Plant-Based Diet – Sources, Absorption, Supplements

Coenzyme Q10 (also referred to as CoQ10 or ubiquinone) is a vitamin-like compound that has been…

Vitamin E foods on a plant-based or vegan diet

Vegan Nutrition

Vitamin E for Vegans – Sources, Absorption and Supplements

Vitamin E is a fat-soluble vitamin that we must get exclusively from the diet. For vegans,…

A Dietitians Guide To Understanding Emotional Eating

Disordered Eating

A Dietitian’s Guide To Understanding Emotional Eating

Is food something you turn to in times of stress, sadness, anger, loneliness or fatigue? Finding…

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Let’s talk about drinking enough water 💦 Wa

Let’s talk about drinking enough water 💦

Water is essential for maintaining healthy hydration levels, healthy digestion, kidney function, regulating body temperature and much more!

Remembering to drink enough water during the day can be tricky, especially if you’re busy with work or not in tune with thirst cues 😣

Here’s some of our 3 most common tips to help make sure you are getting enough water during the day!

1️⃣ Keep a large water bottle on you or close by at all times. If you keep it in sight, you’re much more likely to reach for it throughout the day. Choosing a larger water bottle 750mL or larger can also help reduce running back to forward to constantly refill. It can also be easier to keep track of how much you’re drinking if you don’t have to refill it as much!

2️⃣ Flavour your water. If you’re not fussed on water because of the taste, try making it a bit more exciting by adding flavour. Some of our favourite options are:
🍋 adding fruit such as lemon, lime, berries and some fresh mint
✨ Adding some low sugar cordial

3️⃣ Set some reminders on your phone. If you really struggle to remember, try adding some prompts to encourage you throughout the day. This could be adding reminders to your phone, or putting a sticky note on your desk at work and taking a sip of water every time you notice it!

💚 the PNW Clinic team

Don’t skip your snacks! 🍎 Snacking often get

Don’t skip your snacks! 🍎

Snacking often gets a bad rep, but eating regularly has so many health benefits! ✨

Still not convinced? Here’s 3 reasons to get snacking 👇🏻

1. Regular eating heaps keep your appetite more stable throughout the day. This means you are less likely to experience any overly uncomfortable pangs, and will be less likely to over eat when meal time does roll around!

2. It keeps your energy levels up throughout the day and prevents that 3pm slump as we are regularly giving our body energy through our food

3. It prevents binge-eating episodes and reduces feelings of loss of control around food. When we skip meals or snacks (whether consciously or not), we are restricting our food. This can intensify cravings and hunger, which can make us more susceptible to binging

Some of our favourite snacks include:
💚 Hummus, crackers and veggie sticks
💚 Vitasoy soy yoghurt with a handful of muesli and berries
💚 Roast chickpeas
💚 An apple with peanut butter

We hope these tips helped!

💚 the PNW Clinic team

✨ 5 disordered eating behaviours disguised as we

✨ 5 disordered eating behaviours disguised as wellness ✨

We see lots of different “health” trends in clinic, but many of them often disguise disordered eating behaviours.

Here’s a few common ones we see often:

🥛Cutting out food groups due to “intolerances”

🥬 Always choosing low-calorie options

🍞 Avoiding refined carbohydrates

🍔 Cheat meals

🚫 Skipping breakfast and calling it “intermittent fasting”

Let us know if any of any of these are familiar!

💚 the PNW Clinic team

MEET OUR TEAM 💚 The PNW Clinic is an online di

MEET OUR TEAM 💚

The PNW Clinic is an online dietetics clinic, offering expert nutrition advice in areas of plant-based nutrition, disordered eating and eating disorders, gut health and fertility ✨

We believe nutrition should be simple, sustainable and stress-free 🍎

Outside of the clinic, we love catching up over coffee, going for a weekend hike or getting competitive at the arcade 🕹

We have 4 dietitians currently on our team! Introducing:

💚 Kiah / @nutritionbykiah
💚 Megan / @thehealthylabel
💚 Georgia / @plantbased_fertility
💚 Jade / @jade.dietitian

If you have been thinking about seeing a dietitian and want to learn more about how we can help - we offer FREE 15-minute discovery calls. Head to the link in our bio to book! 📲

P.S. Keep an eye out for our individual dietitian introductions coming soon! 💚

PSA: Binge eating is NOT a result of poor control

PSA: Binge eating is NOT a result of poor control or lack of discipline‼️

In fact, the more we restrict and try to control our foods, the more susceptible we are to binging 🤯

Why is this? 💭

When we tell ourselves we can’t have a certain food, it only intensifies our desire and craving for this food. The more we continue to do this, the more these feelings intensify until the inevitable happens - we lose control and we binge.

After a binge, it’s likely that you will feel ashamed or guilty. It can be common for us to then try and tighten the reigns even further, and restrict even more 🚫

If you can relate this this, you may be caught in what’s called the “binge-restrict” cycle 🌪

This cycle can be very difficult to break, and unfortunately can result in a poor relationship with food and our bodies.

If you are caught up in the binge-restrict cycle, our experienced dietitians can help you on this journey. You can book a free 15-minute discovery call by following the link in our bio 📲

💚 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

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