Revive Nutrition Health

info@revivenutritionhealth.com

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Hello!

At Revive Nutrition, you will experience the lifestyle of a wholesome balanced diet. We believe in providing our clients with food that fuels your body for a strong and healthy lifestyle.

Revive Nutrition Health provides personal and practical nutrition solutions.

Our Dietitians are University Qualified Professionals who use evidenced based practice to guide their consultations. This means that you are provided with dietary information that has been thoroughly researched and provided to you by some of the highest qualified dietitians in the industry.

At Revive Nutrition we promote eating a wholesome balanced diet rich in variety

We are here to support you to make healthy lifestyle choices through nutrition assessment and education.

Revive Nutrition provide professional dietetic services

What are you waiting for?

We can’t wait to hear from you!

-Revive Dietitian Team

Like what you see? I’d love to know how I can support you.

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SHOULD YOU EAT CARBS WHILE IN ISO – HELL YES! 🙌⠀
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Hands up if you love carbs! 🙋 One of the common questions I’ve been getting asked right now is should I eliminate carbs from my diet? And the answer is NO….your body needs and loves carbs! Here’s why you should include them….⠀
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1. Carbohydrates are your body’s primary (aka preferred or first) source of energy. They provide the energy your body needs to function optimally throughout the day and they improve your mood. ⠀
2. They contain essential B Vitamins, which are important for energy production. ⠀
3. Carbohydrates, especially wholegrain carbohydrates provide fibre, which plays a key role in keeping your bowl movements regular. Fibre also helps to keep you feel fuller for longer, reducing the chance of binge eating at the next meal, which assist with weight management.⠀
4. They assist with muscle recovery and muscle growth. To get the most out of your training sessions you should consume a carbohydrate based meal or snack within 30-60 minutes post exercise to assist with muscle repair and recovery. ⠀
5. Low GI carbohydrates consumed in appropriate portions consistently throughout the day help to stabilise blood glucose levels, reducing the risk of type 2 diabetes. Examples of low GI carbohydrates include oats, wholegrain breads and cereals, basmati rice and sweet potato. ⠀
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As a general guide my recommendation is to include 1 portion of low GI carbs at each snack and 2 portions in each main meal…. ⠀
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One portion of carbohydrates is….⠀
1 medium potato⠀
½ cup cooked rice/pasta⠀
1 slice of bread⠀
½ a wholemeal wrap⠀
1/2 medium potato/sweet potato⠀
1 medium piece of fruit⠀
1 small corn cobb⠀
1 ½ weet-bix⠀
½ cup cereal ⠀
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#eatwelllivewell 💚

SUNDAY MEAL PREP INSPO - BROWN RICE SALAD 💚 . A

SUNDAY MEAL PREP INSPO - BROWN RICE SALAD 💚
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And here it is…..my all time favourite recipe! 👌This salad is my entry-ticket into all of my family BBQ’s….yep it’s a family favourite too (tbh I cannot wait for the day I’m preparing it for my fam again!).
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This recipe is quick and easy to prepare, plus can be frozen too! Making it a perfect meal prep option for the week ahead. Serve alongside your favourite protein source to create a balanced meal.
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2 ½ cups cooked brown rice
1 large red capsicum
1 large green capsicum
3 Shallots
½ cup raw cashews
½ cup raw macadamias
1 cup dried cranberries
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Dressing…
2 Tbsp. soy sauce
1 Tbsp. sesame oil
Fresh lime to taste
Optional: crushed garlic
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Enjoy! Tag someone who would love this recipe!
#eatwelllivewell

MY SNACK EBOOK IS NOW AVAILABLE – Head to the li

SIX WAYS TO WELLBEING 💚⠀ .⠀ It funny how so

SIX WAYS TO WELLBEING 💚⠀
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It funny how sometimes things resonate with us more at certain moments or events in our life. For example there’s a certain poster at work that’s placed in several places around the building and to be honest I’ve read it so many times....The poster describes ‘5 ways to wellbeing’….and while wellbeing is ALWAYS and has ALWAYS been an important element to overall health…today I seemed to connect with this poster more than I ever had, simply because it’s actually so relevant to the context of the world right now! So I wanted to share these ‘5 ways’ with you….⠀
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1. TAKE NOTICE – of the simple things that bring you joy and happiness. Write these down and take time to appreciate them.⠀
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2. BE ACTIVE – Do what you can to move your body. This doesn’t have to be high intensity activity, just do what you can to get your body moving. ⠀
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3. GIVE – Your time, your words, your advice, your presence. Now is an opportunity to give. ⠀
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4. CONNECT – Talk and listen. Be there. Stay connected. Talk to your friends and family, ask them how they are going or feeling. ⠀
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5. KEEP LEARNING – Embrace new experiences, new challenges. Try and see opportunities. Surprise yourself with what you can learn. ⠀
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And lastly I wanted to add a sixth element…..⠀
6. NOURISH YOUR BODY – Fuel your body with wholesome and nutrient rich foods. These foods will help with your mood, and concentration and overall mental health. ⠀
#eatwelllivewell

PIZZA…WHO DOESN’T LOVE PIZZA RIGHT?! . Pizza i

PIZZA…WHO DOESN’T LOVE PIZZA RIGHT?!
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Pizza is my all time favourite meal…and tbh on average I would probably have homemade pizza at least twice a week.🙊Homemade pizza is a quick, easy meal and when planned carefully can be packed full of nutrition! There are endless toppings you can choose, so it’s perfect when you have some leftover veggies in the fridge or if you want to get creative in the kitchen! It’s also a great lunch or dinner option to prepare with the kids for some fun 😊
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Here are my steps to create a delicious and well balanced pizza….
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1. Start with a tortilla for a base (I usually buy Mission wholemeal wraps)
2. Add your choice of sauce….eg. BBQ, tomato, pesto
3. Add a lean protein source…eg. Chicken, fat free ham, beef mince, tofu etc (approx a palm size serving)
4. Add ‘free foods’ (…these include all vegetables except starchy vegetables (corn, potato and sweet potato)). I usually aim to choose 3 different types of ‘free foods’ (and always include one green option such as spinach or rocket)
5. Add a little bit more sauce 🙌
6. Top with grated cheese
7. Bake
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What are your favourite pizza combos? Comment them below 💚
#eatwelllivewell

101 SNACK EBOOK…..I wrote a book….and you coul

101 SNACK EBOOK…..I wrote a book….and you could win a FREE copy! 💚⠀
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This is a little side project I’ve been working on for the past 6 months and I am so excited that I can finally share it with you all! This ebook answers the most common question I get asked as a dietitian “what are some healthy and easy snack ideas?”…..The ebook contains ‘101 snack ideas/recipes’ for a healthy lifestyle, split into categories including quick snacks, fruit snacks, baked snacks, high protein snacks, smoothies, rice cake toppers and many more!!!⠀
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I gave A LOT of thought to the decision to release this ebook right now. Although nutrition is always an important factor to overall good health, I believe right now nutrition is more important THAN EVER! SO with this in mind…..⠀
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I AM GIVING AWAY 5 FREE COPIES!!!!⠀
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To enter the giveaway…⠀
-Follow @_revive_nutrition⠀
-Like this post ⠀
-Tag a friend (each comment is worth one entry)⠀
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5 winners will be announced on Friday 3rd April at 10am ⠀
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Goodluck and thankyou for all your ongoing support 💚
Also a big shout out to @rebeccajanecreative for the amazing design work 🙌⠀
#eatwelllivewell

SWEET POTATO PIKELETS ⠀ .⠀ I whipped up these

SWEET POTATO PIKELETS ⠀
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I whipped up these for afternoon tea today! So simple, quick and DELICIOUS 🙌 Made with only 2 ingredients and take approx. 10 minutes to prepare.....which make them perfect for those work from home afternoon breaks 😋 ⠀
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1 medium sweet potato (approx 120g)⠀
2eggs ⠀
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Optional topping ideas:
Honey⠀
Blueberries/strawberries ⠀
Ricotta cheese⠀
Banana⠀
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Dice and bake sweet potato. Once baked mash sweet potato. Whisk eggs in a small bowl and add to mashed sweet potato, stir to combine. Heat a non-stick pan on medium heat and pour mixture into pikelet size serves. Cook until golden on each side. Serve with optional toppings. ⠀
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Note – For a smoother mixture, use a small food processor to combine the baked sweet potato and eggs.⠀
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#eatwelllivewell

20 STAPLE INGREDIENTS = 20 SIMPLE RECIPES....(SAVE

20 STAPLE INGREDIENTS = 20 SIMPLE RECIPES....(SAVE THIS POST)
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Right now grocery shopping can be a little unpredictable🤷 So over the past week I have been encouraging clients to do an a few things to help ease the pressure of shopping…⠀
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1) Do an audit of your pantry, fridge and freezer prior to going grocery shopping. You might be surprised at what you actually find. (Also…it’s a great opportunity to finally clear out and organise your pantry, something a lot of us tend to put off). ⠀
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2) Plan your meals for the week ahead of time. Have a back-up option for each meal just incase you can’t get the ingredients for your first choice. ⠀
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3) Stick to doing a weekly grocery shop. Do not panic buy or over buy.
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4) Take a shopping list and tick items off as you go. This will help you to stay calm while shopping. ⠀
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5) Get creative!! See this an opportunity to try new recipe ideas 🙂⠀
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To provide some inspiration I have created 20 meal/snack recipes from 20 staple ingredients. Try these at home and tag us! 💚
#eatwelllivewell

RESILIENCE…Some raw thoughts before I go to bed⠀
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Let’s talk about ‘resilience’ (Definition = ‘toughness’ or ‘the ability to recover from difficulty’). ⠀
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During my time overseas earlier this year the Cambodian people taught me a lot about resilience! During the 1970’s (yep only 50 years ago) Cambodia went through a horrific period under the ruling of the Khmer Rouge, whom were responsible for one of the worst genocides of the 20th century. Over 2 million Cambodian people were killed through execution, starvation, disease or labour. We spent part of our time in Cambodia conducting health assessments within the local villages and the military base community. Many of the residents within these communities were those who had fought the Khmer rouge during the 1970’s or those who had sustained significant injuries (amputations and shrapnel wounds) from landmines left behind from this horrific period. The biggest things that stood out to me working within these communities was their positivity, their gratefulness and their resilience….they INSPIRED me! They inspired me to see the positivity in tough situations and they inspired me to see the growth that we can achieve when we are faced with a difficult situation. ⠀
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Times may seem uncertain right now but we have the choice to react to this in a positive way and we have the choice to focus on the factors that we can control, especially those that impact on our health and wellbeing. Things that we can control include our daily routine, our exercise our nutrition and our sleep. So times seem uncertain right now, but these times also give us the chance to connect with eachother and community, to grow and to become even stronger….and most of all to become more resilient 💚
#eatwelllivewell #community #resilience

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