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Author Archives: Katie King

BRISBANE NUTRITIONIST KATIE KING   →  Articles by: Katie King
Categories Uncategorized

Eliza Led Weaning – our journey to solids so far!

Author Katie King Posted on Leave a comment

It’s certainly not a conventional list of ‘baby food’ but 4 months into her foodie journey, here are some of Eliza’s favourite foods:

  • Corn on the cob
  • Wedges of apple
  • Pate
  • Grilled eggplant
  • Sushi
  • Fish
  • Steamed asparagus
  • Prawns (she goes nuts for these!) 
  • Quinoa porridge
  • Strawberries
  • Beef stroganoff
  • Curries and dahl 
  • Sourdough bread.

This is what dinnertime looks like for us in a nutshell…. 

430pmish I put the finishing touches on dinner (i.e. cook it- I’ve usually prepped it earlier in the day)

5pm I remove a bit from the main dish and place it on a plate for Eliza so its cool

5:30 pm We all sit down and eat. The same meal. There is NOTHING different about what we eat and what she eats. When we go out for a meal, we’ll simply share our own meals with Eliza. 

At 10 months of age, we are having family meals. There is no ‘baby food’ and ‘adult food’… it’s just-food. I’ve made a few adjustments to our recipes (e.g. I don’t cook with any salt /  I make my own stock paste with reduced salt content/ I serve fresh chili on the side for me and Carl to add instead of cooking it in meals) but we all eat the same. This was one of the main reasons why I was drawn to the baby-led weaning approach in the first place and we are proof that it works. So be it roast dinner, a casserole, homemade butter chicken, Mexican bean soup, spaghetti bolognese, fish pie…. That’s what we all eat and we eat it together at the table sans television with the dog under the table begging for scraps. It’s all pretty… simple really.  

I’m currently in the process of writing an ebook about Baby-led weaning so I thought this ‘update’ on where we were with food was a fitting addition to the blog for now. When it comes to feeding babies, here are 3 unconventional tips from a Nutritionist that I’ve learned myself over the last 4 months…..

Babies follow your lead.

For the first 6 months of her life, Eliza watched me guzzle water and eat a lot of food. I can not emphasize enough how important nourishing yourself is as a new Mum, even if you are not breastfeeding. Why we have postpartum diets circulating in our faces is beyond me. You need food mama. And a lot of it. Whilst I realize ‘eating’ must be intrinsic on some level, I do firmly believe that Eliza’s enthusiasm for food (and water) has at least in part been influenced by watching me (and my husband too!). Sure, you can argue that we’ve just ‘had it easy’ but her enthusiasm to give most things a go and her expansive palate must, to some degree, be a result of the examples that we have set for her. 

Babies can have and love flavour.

There’s a lot of bland baby food out there… and a lot of ‘fear’ around offering food to babies that have flavour from ‘real’ ingredients like garlic, ginger, spices, and herbs. But these flavoursome morsels offer an abundance of additional micronutrients AND they condition a baby’s palate to be more accepting of a wide variety of different tastes and textures. If we want to reduce the chances of fussiness later on…. We need to be exposing babies to flavour early. When we first began our solid journey, we offered single vegetables for a week or 2… but Eliza was quickly trying food off our own plates and hence the evolution to plating up a variety of different cuisines very early on. 

Babies’ needs and tastes will change from day to day, just like our own.

Whilst I strive for as much variety as possible in our own and Eliza’s diet there are still firm favourites on repeat every few weeks. It’s interesting that the ‘parts’ of the meal she enjoys the most will change. For example, if I were to serve a roast chicken… sometimes she will just go NUTS for the meat. Once, she gnawed at a chicken leg for ages. Other times the meat may be largely ignored and the roast pumpkin or the head of cauliflower will afford all of the attention. Sometimes a firm favourite meal is largely ignored and she’ll fill up on breast milk instead whilst other times we are refilling her bowl. I’ve decided to suppress any stress that arises when this occurs and trust that Eliza is simply taking what she needs at any given moment. Just like we sometimes feel like a bowl of veggie soup and other times can’t wait to dig into a hearty steak. 

I’m not naive. I know we will face battles on our foodie journey. But we are off to a good start and a good foundation will definitely help. After all, the first 1000 days (from conception to a child’s second birthday) are arguably the most crucial time to lay a solid foundation across all facets of a baby’s life. 

Bottom line – weaning to solids does not have to be stressful. It has been a fascinating and joyous adventure for us so far… albeit messy! As with anything ‘baby-related’ you do what works for you and your family and you as a parent know what’s best for your child. I realize some of the things Eliza loves aren’t conventionally recommended, but sometimes you know better than what’s on the internet :). 

Happy weaning and look out for my eBook when it comes! 

Categories Uncategorized

Habits for Health

Author Katie King Posted on Leave a comment

Recently, we released another eCourse, ‘Habits for Health’ which you can read more about here. Although it’s a simple course, and will set you back just $39, I believe… its the most important work I’ve created to date. Why? Well, I’ve been a Nutritionist for over 8 years now and I’ve helped many different people with very different goals. No matter the person and no matter the goal…there are still a number of foundational habits that must be established first and foremost as a cornerstone of good health. These foundational habits ARE the content of the Habits for Health course. In some way, shape or form I will endevour to encourage EVERY client who sees me, to adopt each of these habits, no matter what their reason for seeing me in the first place may be. THAT’S why its so exciting! These foundational habits are now in a ‘teachable’ format that can be accessed by anyone at anytime who has a genuine interest in being their healthiest and happiest self… for life.

This is NOT a fad course. It is NOT an 8 week course. It is NOT a ‘take a selfie before and after’ course. It’s about working at your own pace, making sure that each habit is well and truly formed and ‘sticks’ and then keeping these habits for a lifetime. Warning: if you choose to embark on the Habits for Health course it will change your life. You may not even recognise yourself when you come out the other end.

In a world obsessed with instant change…. promising you a new body overnight…. selling you the latest pill, potion or metabolic supplement to help you look younger, skinner and less wrinkly… I’m heat to say ‘forget that crap.’ You are you. And you are pretty great. But you deserve to be the BEST version of you. And there is NO magic formula… NO magic pill…. YOU are the magic. Habits for Health is about helping you change your lifestyle and adapt 9 foundational habits that will simply allow your magic to shine. Honestly, I’d love it if every client I ever saw worked their way through this course before they even booked an appointment – I honestly feel I’d be just about redundant!

It’s just $39 by the way. You can check it out here. Let’s all start saying no to fads and just live better. That’s what this is about. And you are so very worth it.

“Each tiny habit is like an atom. It will only result in a very small change. But each atom is part of a larger system… and each atomic habit will contribute to a massive changë.” (James Clear, author of Atomic Habits)

Categories GENERAL HEALTH, MENTAL HEALTH

The 28 Day ‘Forget the number campaign’

Author Katie King Posted on Leave a comment

“I’m working so hard BUT… I’m hardly losing any weight.”

STOP. Did we just take the words out of your mouth? These are the words we hear over and over again. Here’s a little secret. It doesn’t matter and it shouldn’t matter. We are soooo conditioned to measure our progress based on our weight but….. it’s just a number! The problem with focusing on the scales is you quickly become frustrated and disillusioned, then you give up, and then you’re right back at the start looking for a miracle plan once again. In case you hadn’t noticed, we stand for ‘balance’ and long term, sustainable, consistent habit changes. So for February, we’ve got the perfect solution for YOU to ensure you MAINTAIN the healthy changes you have made and start to cement those habits long term… we’re launching a ‘28 day forget the numbers campaign’ and you can follow along with us from home, wherever you are in the world! The ultimate goal of the challenge is for you to reach the end of the month and realize that there are literally hundreds of far bigger reasons to choose a healthier lifestyle than simply the number on the scales. We believe a BIGGER reason will help with long term change. We also know that the numbers on the scale will move slowly if you are embarking on a sustainable health program, and we want you to be ok with this. Forget the 4, 6, or 8 weeks ‘smash yourself’ programs that promise the inches or kgs will fall off. We want sustainable change so you can live a happier life and eventually reach and maintain a healthy weight range. Here’s how you join in on the challenge:

 

  1. Hide your scales. And if you don’t trust yourself just to throw them in a cupboard, get a family member to hide them for you so you literally will not be able to fold and pull them out to weigh yourself at any point in February.
  2. Do NOT weigh yourself at all during the month of February.
  3. Continue on your current healthier lifestyle; the one you promised you would work on in January. If you want more structure or guidance around living a healthier life then check out our online course Back 2 Basics. You could EASILY follow the Back 2 Basics protocol in conjunction with this challenge for February and beyond!
  4. Follow along on social media with us for daily tips and updates and actively ponder what we post. 
  5. Delete any social media accounts that promote unrealistic weight-loss OR that make you feel insufficient in any way. In a similar way, be mindful of who you spend time with over the next month (and beyond). Ensure they are people who lift you up and not pull you down. 
  6. Share this with a friend so you have an accountability buddy (optional).

 

We’d love to hear what you think of our 28 days ‘forget the number challenge’ and especially would love to hear from you at the end! We’ll be here with you so feel free to engage on social media or reach out if you need a consultation. 

 

All the best for a GREAT month sans the scales. 

Categories GENERAL HEALTH, Uncategorized

If you fail to plan…. You plan to fail.

Author Katie King Posted on Leave a comment

EVERYTHING worthwhile in life requires a plan. And, there is nothing more worthwhile in life than your health! After all… not much in life is actually possible without your health! 

When it comes to food… we believe having a plan is essential. In fact, we are so passionate about food planning and being organised in the kitchen generally, that we argue it should be a skill taught to young teenagers in school.  

There is NO single more important habit to get into for your health than planning your week ahead from a meals perspective. This habit will set you up for success for life.

We TEACH you how too food plan on the Back 2 Basics Program. So if this concept is foreign or overwhelming, jump on the course. After 3 months, it will be as habitual to you as having your morning cup of coffee. To food plan, we recommend each week moving forward, you set aside 5–10 minutes to plan your own (and preferably your family’s) meals and write a shopping list. This will:

  • Save you a tonne of money as you won’t buy unnecessary ingredients you don’t need
  • Yes take a little time initially but save you time mid-week when things are crazy
  • Mean you are less inclined to give up mid week and order take away… you’ve already got a plan for dinner!
  • Encourage you to eat healthy food… provided healthy food is what’s on your plan! 
  • Ensure you are never stuck pondering the question, “What the heck am I going to cook tonight?” (which is a slippery slope to Uber Eats!)

Meal planning also helps to minimise waste. Each week, you should find that you are emptying out your fridge of all the fresh produce you purchased at the beginning of the week. Staples like spices, dried herbs and even some cheeses can be purchased in bulk, so you only have to shop for these items every couple of weeks. The rest of your food will be fresh perishables, preferably from places like the greengrocer, farmer’s market and butchers, as opposed to big supermarket chains.

There are lots of different ways to meal plan, and how you meal plan will depend on you. Perhaps you’ll simply make notes in your phone or write it out on a scrap of paper each week then pop it on the fridge. Or, you might prefer to use our Meal Planning Template which is a downloadable PDF available to those doing the Back 2 Basics course. 

Remember: Don’t over complicate it! Your meal plan doesn’t have to be detailed to a tee if that doesn’t work for you. Find a system that works for you, and stick to it. 

What are you waiting for? Get planning!

Categories Uncategorized

Introducing The Balanced Plate

Author Katie King Posted on Leave a comment

We’ve been in this game for a while now. That is… helping people to eat better and therefore be happier and healthier than before. And we see a common thread in most…. Actually all of our clients. We see a strong desire to want to be healthier… but a great deal of confusion about how to be healthier… particularly when it comes to healthy food.

So, we decided we needed a simple visual that could be applied to any meal really, to assist you to make a good choice with minimal stress and fuss. Enter…. The Balanced Plate. Which we moved from concept to finished product with a great deal of assistance from the lovely Deb over at The Layout Place. 

Let’s walk through the key elements of The Balanced Plate now: 

  1. Adequate protein; At each main meal, your protein should make up ¼ of the plate, be it animal protein or plant-based protein…. It needs to be there.
  2. Lots of green and colourful veggies; half the plate in fact.
  3. A dose of healthy fats; don’t overthink it folks. Cooking with good quality oil or dressing your salad… beautiful wholefood fats like avocados, nuts and seeds and even dairy… these can all count.
  4. Condiments, flavourings and ferments; they should be simple. Bottom line. Let the actual food sing. Use herbs, spices, krauts and a touch of minimally processed condiments only. Don’t empty the sugary sauce bottle all through your stir fry!
  5. Some grains or starchy vegetables (like rice or potatoes); make up the remainder of your plate. I.e. don’t make the entire meal about the pasta…. Or the bread. That’s the ‘on the side’ part. You can also enjoy whole fruits too!

Now… this graphic may not be ‘perfect’ for everyone. If you exercise lots… you may need more carbs, proteins and even more fats. If you are really insulin resistant or diabetic, you may need less carbs. If you are breastfeeding or carrying a baby… things may be different too. But GENERALLY… this is a great place to start. And an awesome graphic to consider when ‘plating up’ your lunch and dinner in particular.

What you DON’T DO when applying the Balanced Plate:

You don’t have to count or weigh or measure or overthink it. We don’t want food to be like that for you. Just… visualize it… and try to apply it when you can. Here’s a basic example applied to a family favourite…..

The Balanced Plate… and Spaghetti Bolognaise.

Say you’re cooking up a family favourite, spaghetti bolognaise. Well, you can easily apply The Balanced Plate to this meal. First, make sure you make your bolognaise sauce with HEAPS of hidden vegetables. Second, make a basic green salad to go on the side and serve this up to cover half your plate with some beautiful extra virgin olive oil as your dressing. Use a serving spoon of pasta and meat sauce over the top. You could even still add a little parmesan cheese. Eat up… chew each mouthful mindfully. Sit for a bit after you have finished your plate. Assess your appetite…take a little more if you are still hungry. Finish off the meal if you like with some fresh berries or seasonal fruit.

This is a VERY different scenario to having a big bowl or pure white pasta with lashings of meat sauce over the top with very little veggies in it.

In our Back 2 Basics course, we cover off the Balanced Plate in week 1 of stage 1. And we’ve even done a little video on how to apply it to common meals. You can find out more about the Back 2 Basics course here and get started on our 3-month course which will change your life for $99.

– Katie 🙂

Categories GENERAL HEALTH, Uncategorized

Let’s redefine ‘normal’

Author Katie King Posted on Leave a comment

This could possibly be the most important blog we’ve written here at The Balanced Nutritionist. 

 

It’s a conversation that the entire world needs to hear.

 

It’s about how we define ‘normal’ these days. And you know we love to keep things positive so we are sorry if this comes across quite ‘firm’ but its critically important. 

 

What do we mean by ‘normal?’ 

 

Well, what do we define as ‘normal’ when it comes to:

  • The way we feel each day in terms of our overall vitality and wellbeing
  • What we think is ‘normal’ food to feed to our physical bodies
  • What we think is ‘normal’ in terms of how we move our bodies, what movement we are capable of, and how much movement we should be doing
  • What we think is ‘normal’ in terms of how we speak to and treat ourselves. 
  •  What we think is ‘normal’ in terms of the pace at which we live and the degree of ‘presence’ that we actually experience. 

 

What is ‘Normal…’ these days? 

 

You see…. We think it’s a little bit alarming what ‘normal’ is becoming these days because it is in direct conflict with a lifetime of health and happiness. Let’s consider all of the above aspects and what the majority of society seems to consider is ‘normal’ in relation to each one:

  • Many, many people don’t feel vital, energetic, or well most days. Instead, they feel tired, sluggish, bloated, heavy, and disconnected from their own bodies.
  • Many people now just ‘accept’ that ‘food’ comes from packets purchased deep inside the aisles of a supermarket. Or often from a drive-thru. The future of kitchens could possibly be… a microwave. Only! And whilst we believe in balance and the mindful enjoyment of occasional treats…. Chips, chocolate bars, and junk food generally do not have a place in anyone’s diet on a daily basis… in particular, these foods do not belong in the lunchboxes of our little ones – they have always been and should remain ‘occasional treats’ amongst a mostly wholefood intake.  
  • Many people take out gym memberships for a few months here and there… maybe train for an event with some friends for a little while… but then go months in between doing very little. In actual fact, moving is normal. Humans are just like other animals. We should be moving regularly. We should be able to move with ease. We should be moving daily – even if it’s not strenuous. Take the stairs, go out and get some fresh air at lunchtime, stretch your body, and engage in deliberate exercise you enjoy. Moving is normal. Aches, pains, creaks, huffing, and puffing… is not. 
  • It’s not normal to talk to ourselves in a nasty way… call ourselves fat, or lazy or other mean, horrible names. It should be normal to treat yourself well and learn to love your own company. If you want others to love hanging out with you, then you should love hanging out with you!
  • Finally, it’s not normal to go through life at a million miles per hour. Constantly stressed, constantly haggled… wearing busy like a badge and never being fully present. This leads to burnout. And who wants to live a life… that they can’t even participate in? If this point in particular resonates with you, we recommend you check out the book ‘meditation and mindfulness’ by Andy Puddicome. 

 

We encourage you to Consider Normal as:

Sluggish, tired, flat Energetic, vital, well
Food from packages   Food from nature; wholefoods
Exercising because you have to Move because you were born too and it’s a gift
Self hate, self doubt Loving yourself and being kind to you.
Living on autopilot at 1000 miles/hr Living in the present.

 

But What does this have to do with Food? 

 

So you might be wondering why we brought up this topic when some of it is not entirely about food? Because if you know us even a little, you’ll know that we believe health is the whole package. We don’t just focus on food… we also want you to consider your lifestyle, your mindset, your stress levels, your relationship with self, your relationship with food… these are all tied in together. To influence your health and happiness. Intermingled… you wouldn’t have one without the other. When you nourish your body with good food… you will want to nourish your body with positive thoughts, speak nicely to yourself, enjoy physical challenges. And you will want to live in the present, saying no to people and occasions that don’t serve you, rest when you need to, be present in your wonderful life and be productive without being ridiculously busy. 

 

Think about how you define normal.. Or what you accept as normal. Could you raise the bar? Start a ripple effect and create a new normal. 

Categories GENERAL HEALTH, Uncategorized

What is ‘Mindful Enjoyment’ and why are we passionate about it?

Author Katie King Posted on Leave a comment

Here at the Balanced Nutritionist and throughout our online Back 2 Basics course, we encourage you to consider an 85/15 approach to health. I.e. 85% of the time we do believe in eating really good, wholesome healthy foods, moving a reasonable amount, getting enough sleep etc. But the other 15% allows for some relaxation. We believe you should be able to enjoy an ice cream in the movies from time to time, have a pizza with some friends or sit in front of Netflix and share a bowl of popcorn…. Guilt-free too. This is where ‘mindful enjoyment’ comes in.   

Mindful enjoyment means that you are able to wholeheartedly enjoy the ‘15%’ which is when you don’t eat the ideal foods for you and you include more occasional foods.

‘Enjoying’ means:

–NOT feeling ‘guilty’ because you are doing something indulgent

–NOT feeling anxious or stressed whilst OR after you do enjoy something indulgent

–Consciously choosing to indulge in something outside of your typical foods because you can and because you feel like it. 

–NOT ‘overdoing’ things when you are eating more indulgent foods. I.e. you should always choose consciously, eat these foods slowly so you can savour them and stop before they make you feel ill.

Question…. What’s the point of scoffing a whole tub of ice cream only to finish and realise you’ve eaten it so fast you didn’t enjoy it AND you now feel ill? Wouldn’t you be better off enjoying a small bowl of ice cream slowly, tasting each mouthful, and then stopping before it makes you feel sick? 

If the following things are happening then you are NOT experiencing mindful enjoyment and there may be some stress and anxiety to resolve when it comes to food… 

–Eating sugary or junky food because you are really stressed out (i.e. instead of choosing to do this consciously it’s a knee-jerk reaction to stress and overwhelm).

–Eating occasional foods extremely fast and in big quantities to the point where you feel quite ill… and may not even remember making the decision to start eating them in the first place!

–Feeling extremely guilty for having even the smallest amount of indulgent food.

–Feeling guilty after indulging and turning to vigorous exercise, or very strict restrictions in the days that follow…. E.g. starving yourself, or eating nothing but vegetables, or deciding you need to rapidly detox because you were ‘so bad.’ (which you weren’t of course… you were human!).  

Food should not cause stress or anxiety like this. Here are some tips that may help you begin to experience more mindful enjoyment and less guilt. Please be mindful that we are not mental health professionals and you may need to consult with a counselor or psychologist if you continue to feel very overwhelmed when it comes to food.

10 Tips to Help you achieve Mindful Enjoyment

  1. Always remember that what we do occasionally does not matter. It’s what we do most of the time that counts. 
  2. Always remember that food is a celebration. Indulgent food can bring family and friends together and be part of important milestones in life to be enjoyed. Not feared. 
  3. Always remember that you will not undo everything because of 1 or 2 bad meals!
  4. Try to take control of negative thoughts in your head if you are experiencing negative self-talk during indulgences. Turn any of these internal conversations into positive thoughts / positive affirmations instead. Use phrases that work for you. 
  5. If you turn to food when you are stressed, try to actively find other ways to manage stress. This may include listening to meditations, going outside and taking 5 big deep breaths, hugging your dog, journaling, or going for a walk around the block. It may even mean bigger changes like…. Speaking to your boss about your workload OR even checking in and making sure that areas of your life LIKE your work ARE truly fulfilling?
  6. When eating indulgent foods (actually all foods in general), chew slowly, enjoy the texture and the flavours of the food, put your knife and fork down between mouthfuls, and don’t rush. Stop when you have had enough… not when you feel sick or are completely pogged. 
  7. Always remember that occasional foods will always be there. You don’t have to eat the entire pizza in 1 hit…. Thinking you will never eat pizza again! Pizza will be there next time if you feel like it 🙂 
  8. Always drink plenty of water. 
  9. Try not to think of food as ‘good’ and ‘bad.’ 
  10. If you are experiencing cravings often for sugary or salty foods then take a look at your overall diet. Are you enjoying some carbohydrates each day? Some fresh fruits? Are you having a bit of protein with all of your meals, particularly breakfast? Is there plenty of healthy fats in there? Are you hydrated? Are you exercising more than you used to and perhaps need more food? (refer to lesson 7 in this case). If you need more help fine-tuning things then book in to see us. 

We spend an entire lesson going through the concept of Mindful enjoyment in our Back 2 Basics online course… maybe we’re not available to new clients right now, or maybe you’re not ready to see someone face to face? That’s ok… the Back 2 Basics online course will guide you towards a healthy, happy lifestyle over the next few months from the comfort and safety of your own home. 

Our relationship with food is just as important as the food we eat. Work on mindful enjoyment… if you can’t mindfully enjoy treats you will forever be in a cycle of punishment and guilt. Be happy. Be healthy. And embrace mindful enjoyment.

Katie and Nicole are still on maternity leave, but we prepared these resources in advance and we hope you find them helpful. For updates on return dates etc. you can check the maternity updates page here.

While we are waiting for the official date as to when Katie will be back for consults, feel free to call or email us so we can put you up on the waitlist to be contacted when Katie opens up her schedule. Our current list is constantly growing and we would highly suggest you put your name on the list so we can prioritize you. You can call our office number (07) 3063 2710 or you can email Michelle at appointments@thebalancednutritionist.com.au (she is available between 8 am-4 pm Brisbane time). You can definitely leave a voicemail and she will get back to you as soon as she is available.

Have a lovely day folks!- Katie 🙂

Categories GENERAL HEALTH, Uncategorized

Please welcome… the newest additions to the TBN team!

Author Katie King Posted on Leave a comment

We are soooo excited to announce the healthy arrival of both of our babies! Just in case  you missed the updates on social media, here’s a little bit about Eliza and Layla below :).

Hi everyone! My name is Eliza Summer King. Eliza because mum and dad love it. Summer as it’s a family name on Dad’s side… plus sunshine is sooo beautiful, I love it on the outside.

Mum had already had enough time off and big bro Karma was getting all the limelight. So on Friday the 7th of August I broke my waters when those 2 were out walking. I was born at 1:35am Sat 8th of the 8th (8 days early!). Strong as the lion I am (Leo). 3.6kg! People thought I’d be tiny but I’m strong thanks to all the good food mumma gave me on the inside!

So far I love being wrapped up like a burrito, love dad’s chest, milkshakes, any cuddles, little licks on my toes from my bro, sleeping and bath time…. and did I already mention mums milkshakes? I eat exactly like her… lots, enthusiastically and quite fast.

From Katie and Carl: the love and wishes we had through pregnancy and beyond were just so touching and we thank you in advance for these continuing thoughts.

Now please meet my roomie. 😎👶.

Hello everyone! My name is Layla Rose. I kept mum and dad (Nicole and Greg) waiting a bit longer than expected but when I was ready I was ready! I could not let Eliza, my roomie from baby land, take all the limelight 😂. I arrived on August 11. I have Mum and Dad wrapped around my finger, they are beyond smitten. Big fur bro Billy…. well he’s not so cool on sharing the attention yet but I’ll win him too. Mum is going really well. Thanks in advance for all your well wishes now and those you sent us when I was still on the inside. Bye for now 😘

We know that it may take time before we get back to business but in the meantime
Please remember to check out maternity leave updates page to stay up to date on when we may be back

While we are away you can get on our WAITING LIST!

If you are REALLY keen to see us when we return, you can phone our bookings manager / administration whizz Michelle on (07) 3063 2710. OR you can email her on appointments@thebalancednutritionist.com.au and request to be added to our waiting list.

Note: Upon our return, existing clients requiring follow up appointments and those on the waiting list will be given first preference for available appointments. Please make sure you read ‘what to expect‘ for a list of our fees/private health rebates etc prior to contacting Michelle; so you are in the know. A deposit is NOT required to go on the waiting list but WHEN you are contacted for an appointment then you WILL be required to pay the 40% booking deposit to secure your spot.

Note: to go on the waiting list, you will need to provide your full name, email address, and a contact number, as well as a few sentences, summing up what you would like our assistance with.

Our Blogs and Social Media

Both will remain ACTIVE. You can continue to access our latest blogs here and catch up on all our past ones as well. You can also follow along on Facebook and Instagram. Our social media is a balance of education, ‘realism,’ food ideas, dog spam, baby spam (once they are born), and fun! We also have our online course available, Back 2 Basics… find out more here!

Well, that is all we can assist you within our absence from the clinic. Again, Michelle, our bookings manager is just a phone call or email away ((07) 3063 2710/ appointments@thebalancednutritionist.com.au) if we haven’t answered a query here…. Note: our own email addresses will be unattended during our leave.

We hope you are safe, healthy, and well now and always. And we look forward to catching up / meeting you upon our return.

We would also like to take this opportunity to thank our existing clients for their well wishes, love, patience, and consideration during this special time in our lives.

Cheers to lifelong health and happiness for the adults and the bubs and every age in between!

Katie, Nicole, and Michelle. 

Categories GENERAL HEALTH

How to Maintain a Healthy Weight

Author Katie King Posted on Leave a comment

We spend a lot of time talking about dieting. And reaching a healthy weight. Or reaching health in general. But the fact is, that’s only the start. Once you reach it, you need to maintain it. And unfortunately, many people do not. Hence the dieting industry can be quite a lucrative business as people go from one diet to the next as they lose and then find the weight they once lost.

Here at the Balanced Nutritionist, we don’t want to help you find health and happiness for a short while…. we would like you to leave us knowing you have the skills to hold onto these gifts for life! Want to know the secret to maintain a healthy weight? It is all about habits and mindset. We are so passionate about this topic that we covered it off in a recent podcast on The Nourished Wrap; you can listen in here.
Anyhow, this little blog is a synopsis of the podcast, covering 10 key tips for how to maintain a healthy weight. 
If you are at the start of a health journey then begin with the end in mind and consider these tips from the very beginning. If you’ve reached your goal, then these tips will help you maintain your new-found health and happiness.

10 Key Tips to help you Maintain a Healthy Weight (and maintain health overall)

1. Do not think about this as the ‘end’ of your health journey and certainly do not think about when you can ‘go back to how things were before.‘ Health is a lifelong journey. To be healthy is a serious decision you make every minute of every day. You choose to live in line with the value of health. There is no ‘going back to how things were’ because those habits did not serve you well remember? You need to decide that the changes you have made are going to stay with you (mostly) for life.
2. Perfection is not possible. Consistency is what matters. You may have read tip 1 and thought ‘oh gee I have to be this perfect forever!?” No. Life is about balance. Its what you do MOST of the time. NOT the occasional treats and moments you fall off the wagon. You WILL fall off the wagon. Just like a puppy dog walking along a footpath – there will be exciting smells that drag them into the bushes. For you, there will be birthdays and weddings and family and friends and days or even weeks of stress when TV dinners and takeaways are more frequent. That’s ok. Move on. Forgive yourself. Pick yourself back up. And get back on the wagon when you can.
3. Your health is your responsibility. It is easy to say that you do not have time. Our work is making exercise impossible. Or it’s too cold or too dark or healthy is too expensive. Ultimately…. we are all responsible for making it happen. If it’s important enough… you will find a way. Some of the busiest, most successful people in the world are the healthiest and fittest as well.. and that takes time. We all have the same amount of time in the day. Live according to your values and if health and happiness are one of those – then live in line with that.
4. Self-monitor and self-correct. If you want to remain healthy and happy for life, you need to self-monitor. Check-in with you – are you still feeling good? Well? Are your clothes getting a bit tight? Are you going to weigh yourself once a month to check that you are looking after yourself? Or do you just go by feel? Do you have a loved one, a partner, a friend, an exercise buddy… that you can talk to and unload and admit when you’ve let things slide again, but that you are prepared to get back into things. My husband and I keep each other accountable to little things like our exercise, not going overboard with our love for a glass of wine and eating well…. because its important to both of us. It doesn’t mean we don’t have days off or nights when we may enjoy a couple of glasses… but I know I can tell him if I feel like I am overdoing it and vice versa. And then we can check-in and make sure we course correct. If you don’t know someone you can have this kind of relationship with then maybe seeing your nutritionist or health professional for regular check-in visits ongoing is worth it?
5. Consider changing your environment. If you have a whole bunch of friends who love eating greasy food often, drinking lots and don’t support you to make better decisions most of the time…. you may want to spend a little less time with them. You also want to make sure that the family is on board as well and that everyone else in the household isn’t eating take away in front of the TV every night! Surround yourself with others that have the same healthy values as you. Consider new activities to do with your friends if needed; like day hikes, or coffee in the park in the sunshine instead of less toxic activities. Or consider a gym, walking group, or similar where others are committed to their health and enjoying it as well!
6. It’s not just about the numbers. Health is a feeling. It’s not a number on the scales. Use weight if you like to monitor… but don’t ‘give up’ because that number isn’t the one you want. Consider how good you FEEL. THAT is SO MUCH MORE special than ‘your number.’
7. Get Support if needed ALWAYS. Sort of like point 4 and point 5….. no harm in investing in ongoing support. Like… you may want to have a follow-up appointment with your nutritionist or health professional every 3-6 months to make sure you are on track? Or perhaps you want to see someone more regularly as a trainer every week. Why not invest a little more often? The cost of letting everything go and then starting again from the beginning is far higher! Financially, emotionally, physically, and mentally!
8. Be organised with your time, it’s worth it! Sorry. But healthy is not always convenient. You need to have a food plan. Shop for fresh food fairly often. Spend a bit of time preparing it. Spend time moving. Monitor your work/life balance. Sleep well. etc. BUT... how much time will it cost you IF you do NOT do these things? If you were sick, sluggish, tired, exhausted all the time? A LOT. That is a FACT. So it is worth it. It is soooo worth it!
9. Accept how far you have come and be proud and grateful. Does not matter if you’ve only lost 5kg and you need to lose 60kg. It matters not where you are on the journey… just that you are on the journey! If you just keep focusing on the end and choose only to be proud and happy then… you will be disappointed when you get there. Celebrate all of the little changes you make. It’s not a race. It’s a lifelong journey.
10. Inspire others. Now that you are healthy and happy, you don’t need to ‘lecture’ others but set an example for your children and other little ones in your life, your neighbours, the people at your work who may be feeling a bit rotten. If you can be healthy and happy so can they. And a society full of happy and healthy adults and children would be a really positive, productive, and wonderful one wouldn’t it?

Don’t forget to listen to our podcast on this one too!

Cheers to lifelong health and happiness!
Katie King
Categories GENERAL HEALTH

Realistic Nutritionists LOVE pizza, cheese, and chocolate…..

Author Katie King Posted on Leave a comment

This is not a joke! Nutritionists, or at least us realistic nutritionists here at The Balanced Nutritionist, love pizza, cheese, and chocolate…. among other things you may think are ‘not nutritionist-approved.’

The 85/15 rule

You see, life is for living and it’s what you do most of the time that matters. Life’s little indulgences are to be enjoyed… mindfully… in amounts that don’t make you feel ill or guilty but still allow the tastebuds a tantalizing experience.

The All or Nothing Approach does not work

The ‘all or nothing’ approach is the alternative. And this fails the ‘long term’ test. All or nothing results in periods of being insanely strict, therefore feeling deprived, often hungry, miserable, and unhappy. A period of ‘nothing’ inevitably follows where one gives up on their nutrition altogether, eats whatever they want, enters a cycle of extreme guilt, feels sick and miserable and eventually ends up back in the ‘all’ stage which is miserable for other reasons! That’s why we as realistic nutritionists believe in balance. You should also refer to our Food Philosophy.

You might be surprised that…
-We often don’t talk about food during consults. We often talk about thoughts, feelings, and emotions associated with food…
–We don’t ask you to do scary things like totally give up blue cheese and champagne (that’s called pregnancy and thankfully there’s light at the end of the tunnel, we will cheese and wine again! 🙂
-We don’t judge you. Ever.
-We want to know what YOUR goals are. And then we’ll guide you to get there.

If you’re looking for support from realistic, and human nutritionists to regain health and happiness… particularly post lockdown, we are operating 6 days a week, by Skype/zoom and phone for new clients. Book online or phone(07) 3063 2710.Oh also… are you stuck for healthy, fast, fresh recipes right now? Request a copy of our eBook developed during lockdown! send us an email at appointments@thebalancednutritionist.com.au subject line ‘ebook please.’

Podcast

If you enjoyed this blog, you will love our latest podcasts around realistic weight loss and mindset for maintenance.

Thanks, folks! Stay safe and well.

Katie, Nicole, Michelle, Karma, and Billie.

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