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A traditional Dutch tart

One of the bonuses of being married to a Dutchman is that we make a trip to Europe every couple of years to visit family (and have a holiday of course). Mostly my husband is very happy for the beautiful food and produce we eat at home in Australia but he still needs his Dutch dairy fix every couple...
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Managing stress

This week’s article is about stress because to be perfectly honest I’ve had my fair share in the last few weeks. I was fortunate enough to spend a couple of hours in a Restorative Yoga workshop on Saturday and it helped me to reflect on how I managed the recent stress in my life. Each one of us...
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A real story about turmeric and arthritis

On a recent trip to Sydney, I was reminded about how powerful food and lifestyle changes can be to health and wellbeing. I was in Sydney to attend the Mindd Practitioner Training for three days where I brushed up on my knowledge on everything to do with our microbiome (from the mouth all the way to...
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Don’t believe the marketing hype on packaged foods

I came across a great article from Aussie journalist, author and x-rugby union player Peter FitzSimons today which resonated deeply with me. He critiques the Health Star Rating System (HSR), which if you’ve heard me talk about this you’ll know I don’t think highly of it at all....
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Do you have IBS?

Most of us suffer from stomach discomfort, flatulence, constipation or diarrhea occasionally but for those experiencing these symptoms regularly (for days or even weeks at a time, with considerable pain and discomfort) Irritable Bowel Syndrome is a likely diagnosis. This extremely common...
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IBS, digestive issues, FODMAPs, gut health
Evidence supports managing IBS by focusing on gut health, dietary changes, low FODMAP diet, prebiotics, probiotics, lifestyle habits & stress-reduction.
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Dinner Inspiration – Black Bean Nachos

It’s the final day in my seven day dinner inspiration to help you get back into the routine of cooking for the family after the school holidays. Today’s dinner is Black Bean Nachos, a vegetarian dish packed with vegetables and flavour. It’s also a one-pot dish and a favourite in our house! I...
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Dinner Inspiration – Oven Baked Salmon

It’s day six of my seven day dinner inspiration to help you get back into the routine of cooking for the family after the school holidays. After driving seven hours today, making a simple dinner was definitely on my mind. I wandered about the supermarket looking for inspiration and after picking...
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Dinner Inspiration – The humble Greek Salad

The humble Greek Salad is the focus for day five of of my seven day dinner inspiration to help you get back into the routine of cooking for the family after the school holidays. I’ve mentioned before in this blog series that when I cook (or when I prescribe foods for my clients) I always do it...
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Dinner Inspiration – Middle Eastern Mezza

It’s day four of of my seven day dinner inspiration to help you get back into the routine of cooking for the family after the school holidays. Each day I’ve promised to bring you a recipe focusing on simplicity, taste and nutrition (of course!). The recipes I’m sharing this week are...
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Dinner Inspiration – One Pan Chicken and Vegetables

It’s day three of of my seven day dinner inspiration to help you get back into the routine of cooking for the family after the school holidays. Each day I’ve promised to bring you a recipe focusing on simplicity, taste and nutrition (of course!). I love food and I love cooking but I’m also a...
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Dinner Inspiration – Spicy Potato, Vegetable and Chickpea Hash

It’s day two of of my seven day dinner inspiration to help you get back into the routine of cooking for the family after the school holidays. Each day I’ve promised to bring you a recipe focusing on simplicity, taste and nutrition (of course!). The second recipe is my version of Spicy Potatoes,...
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Back-to-school dinner inspiration

So the school holidays are over (in Queensland anyway) which, for many of us, means getting back into the routines of preparing and cooking school lunches and dinners for the whole family.  I was inspired by my friend Emma to share some dinner recipes to make it easier to get back into routine....
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Calcium: an essential nutrient for all stages of life

I’m putting the spotlight on calcium in my blog today for a couple of reasons. Calcium is an essential nutrient in all stages of life, and while it is essential for bone health it is also very important for our heart, nervous system and muscles to function properly. However, many people are not...
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A tablespoon of raw honey a day may just keep the doctor away

Recently I was driving and listening to ABC Radio (which happens to be my main source of news, current affairs and popular culture these days) when I heard an interview with Science broadcaster Robyn Williams and Australian researcher Nural Cokcetin about her research into the benefits of...
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Food wisdom, stewed apple and gut health

Using food as medicine is something I am passionate about and I was reminded this week by a friend just how many of our food traditions are “medicinal foods” and how intuitive our ancestors were with food. Before the industrialisation or commercialisation of food became the norm, our society...
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Boost your immune health this winter

As the cooler days roll in, so too do those bacteria and viruses that cause the common cold, the flu and other winter ailments. It’s almost impossible to avoid exposure to these bugs, which makes it really important to ensure your immune system is in top shape going into winter. There are, of...
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It's really important to ensure your immune system is in top shape going into winter. Choosing fresh, whole foods is the foundation. See my top five tips.
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Make eating REAL FOOD your New Year’s Resolution this year!

For many people the New Year means a time to start afresh or make goals and plans for the year. Some people make resolutions to spend more time with family or help others out while others make plans for holidays or learning something new. Getting healthy and fit or losing weight are often high up...
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Are you getting enough Vitamin Sunshine?

It’s summer again in Australia and that means time at the beach, in the surf and in the pool for many. With such a great sunny climate and beautiful outdoor activities on the doorstep of most Australians, you would assume that Australians would have adequate levels of vitamin D and yet many...
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Why do we have more children with chronic disease than ever before?

This has been a burning question for me ever since I started studying nutrition. I was aware of the growing numbers of children with chronic conditions but I’m now experiencing this in my clinic. Most have been unwell for 6 months or more and are struggling with conditions like weight gain,...
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Healthy Hormones are Key to Women’s Health

This week is the Jean Hailes Women’s Health Week which is dedicated to helping woman across Australia focus on their health, and learn about their health and ways to take action. This is the fourth year this event has been held and it was started in 2013 when the Jean Hailes for Women’s Health...
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Roasted cauliflower, cumin and cashew soup

This week I’ve made a roasted cauliflower, cumin and cashew soup! I’m really excited about this one because it’s my own creation. I wanted to bring you a vegetarian/vegan soup packed with protein. I often make a delicious soup with just cauliflower, onions, garlic and stock but I wanted to...
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Soup of the week – lentil and ham hock

This week I’m sharing my recipe for a hearty lentil and ham hock soup. This soup is number three in my four week challenge to bring you a nourishing soup each week. This soup is a firm favourite in my house and the kids love taking the leftover soup for school lunch. It is best done in a slow...
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My Minestrone Soup

If you read my last post, you’ll know I’ve been challenged to bring you a nourishing soup a week for four weeks. This one is the second soup! Soups are a wonderful way to boost your diet with lovely nourishing foods our body needs. This week I’m bringing you my version of Minestrone Soup....
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Soup of the week – Chicken and Shiitake Mushroom

Soups are a wonderful way to nourish our bodies especially in cooler weather and when we are recovering from illness. I love soups and they always feature on the menu in my home during autumn and winter. A friend challenged me to bring you a soup a week so for the next four weeks that’s what...
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Nutrition in early life is critical to reducing lifelong disease risk

Every year for the last four years I have attended the Science of Nutrition in Medicine and Healthcare Conference. It is a requirement for my registration as a university qualified nutritionist to complete professional development and education each year but I’d have to say this is far from a...
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The Diabetes Epidemic and Sugar

Last week’s release of a global report on diabetes by the World Health Organisation (WHO) created a much needed focus and public debate about what could be described as a modern day epidemic. There are now four times more diabetics in the world than there was 30 years ago. Diabetes is a serious,...
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Enjoy some Chocolate this Easter

If you’re like me, you possibly jumped for joy when you heard that chocolate is good for you! It’s true that the cacao bean (from which chocolate is made) is full of antioxidants and minerals like iron, magnesium, calcium, potassium, zinc and selenium.  However, not all chocolate is created...
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It’s true that cacao beans are full of antioxidants and minerals. So chocolate can be good for you but not all chocolate is created equal!
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Why skipping meals is not a healthy habit

One of the most common things I discuss with patients is the importance of eating regularly and not skipping meals. Some people think missing a meal will help them lose weight while others may feel that they are too busy to eat or have a job on the road which can make it difficult. Whatever the...
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School lunch box tips

With school starting tomorrow, it’s time to get back into the swing of creating nutritious but yummy school lunch boxes for my two children. I’d be lying if I didn’t admit that I really enjoy the school holidays and the break from preparing school lunches! So it always takes me a little time...
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Embracing Holistic and Integrative Health

Throughout my training and study to become a nutritionist, I had a dream of working alongside other health practitioners, putting the health of the patient first and treating them in an integrative and holistic way. This year that dream becomes reality as I join Fresh Holistic Health at Forest...
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Does food affect your mood?

The relationship between food and our mood is complex with culture, food types, age and life stage, emotional relationship with food and even timing of food intake all having a role to play. Research over the past few decades has focused on how certain foods change the brain resulting in mood and...
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The relationship between food and our mood is complex but research shows that certain foods can influence moods.
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Healthy food habits and behaviours in kids

Nutrition, physical activity and lifestyle during childhood and adolescence have a huge impact on a child’s well being, growth and development, learning ability and risk of disease later in life. Over the last few weeks I have spent time at my daughter’s school talking to each class about...
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The Brazilian Sustainability Diet

A few weeks ago, I was asked to moderate the presentations from a great line-up of speakers in the Nourishing Ideas tent at the Sunshine Coast Real Food Festival. I was particularly interested in one presentation on the Brazilian Sustainability Diet as Brazil has a special place in my heart. I...
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Does food influence acne?

Most of us have experienced a pimple or acne breakout in our lifetime with the most likely time being the teenage years. Acne can continue throughout life for some people and it can become a damaging psychological and emotional issue as well. With more than 85% of teenagers in Western societies...
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acne treatment
With more than 85% of teenagers experiencing acne, researchers have begun to focus on modifiable factors such as the relationship between diet and acne
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Can eating gluten-free be harmful?

Eating gluten-free is a subject close to my heart. I was diagnosed with Coeliac Disease 10 years ago so I have first hand experience living with this condition and the dietary restrictions that go with it. For those with Coeliac Disease, the only treatment is to adhere strictly to a gluten free...
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Can eating gluten-free be harmful? - Natalie Harms Nutritionist
Eating gluten-free is a subject close to my heart. I was diagnosed with Coeliac Disease 10 years ago so I have first hand experience living with this condit
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Why do we eat?

There are hundreds of answers to this question and for each of us the answer will be different. I would probably answer that I eat because I love food! I love preparing it, cooking it and sharing it with my family and friends! I would also answer (now that I’m wise and passionate about...
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So what is good nutrition?

With the advent of social media, nutrition has become a confusing topic. There are thousands if not millions of websites, blogs, Facebook and other social platforms giving advice about what to eat and what not to eat – often without qualifications and research to support their advice. This...
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