Boronia Roxburgh Nutritionist
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14/04/2022
FOREST BATHING, NATURE BATHING OR SHINRIN-YOKU.
What is it? Mostly, it's about immersion in nature - being surrounded by nature as a means of stress relief and healing.
Doctors began prescribing Shinrin-roku in the 1980's due to the the increase in stress related illness from the intense pressure within the workforce in Japan.
Forest bathing is said to have positive effects on mood and mental health, blood pressure and in reducing the stress hormone, cortisol.
People have been nature bathing, whether intentional or not, for centuries.
12/04/2022
SIMPLE SALAD BUILDER.
1. Choose your base - Rocket, lettuce, cabbage, kale, baby spinach or a mix.
2. Load up on non starchy veggies - cucumber, tomatoes, capsicum, broccoli, radish to name a few.
3. Add some carbs - corn, brown rice, quinoa, legumes.
4. Pump up the protein - chicken, legumes, tofu, tempeh, tuna, eggs.
5. Level up the flavour - lemon juice, fresh herbs, chilli, finely sliced onions.
6. Increase the satiety level - include some sources of fat like avocado, nuts and seeds, feta.
Follow these steps for a delicious and filling salad - no boring bowls of leaves, here.
07/04/2022
WHEN THE COFFEE KICKS IN.....
Did you know that moderate coffee consumption is linked to some health benefits?
Caffeine intake may be beneficial in reducing the risk of cardiovascular disease, gallstones, Parkinsonism, urinary incontinence and some cancers (Poole. et al, 2017).
Everyone is different and not everyone enjoy or responds well to caffeine - it can take some trial and error to see what works best for you and your body.
05/04/2022
Niggling Health Concern?
I'm now seeing patients both in person and online, so no matter where you are, I've got you covered.
11/07/2021
Breakfast Inspo for the week ahead - another one in lockdown for us Sydneysiders.
05/01/2021
Took my nutritionist hat off for afternoon tea.
Baking treats and having a tea party was one thing on the girls “Holiday-Yay” to do list.
Consider that one ticked off.
We had a lot of fun decorating these cookies, chopping fruit and pouring tea. We chatted about the cookies being a ‘sometimes’ food and fruit being an every day food.
Balance is important no matter how old you are.
10/11/2020
A bit of this and a bit of that.
I really love the combination or soup and salad. Warm and smooth, fresh and crunchy.
This soup was packed with veggies and legumes with a drizzle of olive oil and the salad is all types of crunch with some sprouts thrown in for good measure.
27/10/2020
COOK WITH ANOUK -
Today we made bolognese.
We always start by collaborating on our family meal plan (within reason) so that everyone has at least one meal they really look forward to.
Anouk likes to get out all the ingredients she can, on her own, and we talk about what she can do in the cooking and preparation process.
She cut up a zucchini, sprinkled herbs, salt and pepper, poured stock and did a lot of stirring.
Getting children involved in cooking, as well as sitting and sharing a meal as a family can increase the acceptance of new foods and textures.
27/10/2020
COOK WITH ANOUK -
Today we made bolognese.
We always start by collaborating on our family meal plan (within reason) so that everyone has at least one meal they really look forward to.
Anouk likes to get out all the ingredients she can, on her own, and we talk about what she can do in the cooking and preparation process.
She cut up a zucchini, sprinkled herbs, salt and pepper, poured stock and did a lot of stirring.
Getting children involved in cooking, as well as sitting and sharing a meal as a family can increase the acceptance of new foods and textures.
15/10/2020
HOW CAN WE REDUCE THE RISK OF IRON DEFICIENCY IN CHILDREN?
- Introduce iron containing solids by 6 months.
- Delay the introduction of cow's milk until 12 months.
- Serve iron rich foods with citrus foods such as lemon, orange, tomatoes and capsicum to increase the absorption of iron.
- Serve iron rich foods throughout the day, and at most meals.
WHICH FOODS ARE RICH IN IRON?
Red meat, eggs, fish, poultry, dark leafy greens such as silverbeet and spinach, pumpkin seeds and pistachios - just to name a few.
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