# LLMs.txt - Sitemap for AI content discovery # Vibrant Nutrition > Nutritionist for IBS Sufferers & Weight Loss Without Fad Diets --- ## Pages - [About Us](https://vibrantnutrition.com.au/about-us/): Welcome to Vibrant Nutrition – Your Partner in Better Health! We empower individuals to take control of their health through... - [FAQs](https://vibrantnutrition.com.au/faqs/): About Vibrant Nutrition : - [Author](https://vibrantnutrition.com.au/author/): Lisa Snowdon - [Vibrant Nutrition Shop](https://vibrantnutrition.com.au/shop/): Explore Vibrant Nutrition's online programs and meal plans to help you reach your health and weight goals. - [Dashboard](https://vibrantnutrition.com.au/customer-dashboard/): Dashboard - [Checkout](https://vibrantnutrition.com.au/checkout-2/): Checkout and proceed with the payment for webinars, meal plans and guides from Vibrant Nutrition. - [Happy Belly Blueprint To Optimise Your Microbiome](https://vibrantnutrition.com.au/happy-belly-blueprint/): This 4 week online group program covers the food foundations you need to understand what works for you and what doesn't for long-term gut health & weight. - [Weight Loss Webinar Sign Up](https://vibrantnutrition.com.au/weight-loss-webinar/): Get access to our webinar teaching the weight loss myths keeping you stuck and the proven nutrition program I use and why it works. - [5 Mindset Shifts For Weight Loss Success](https://vibrantnutrition.com.au/5-mindset-shifts-for-weight-loss-success/): 5 mindset shifts you need to make for long-term weight loss success. Once you've made these shifts you're ready to upgrade your diet and lifestyle to get results - [Gut Fix Program For IBS Support](https://vibrantnutrition.com.au/fix-your-gut/): SIBO natural treatment & IBS support with a Monash Certified low FODMAP Clinical Nutritionist. Online consultations and Functional Medicine Testing available. - [Meet Lisa Snowdon - Clinical Nutritionist](https://vibrantnutrition.com.au/meet-lisa/): Lisa Snowdon is a Clinical Nutritionist that specialises in SIBO, IBS and weight loss coaching using the Metabolic Balance program. - [Metabolic Balance Program with Weight Loss Coaching](https://vibrantnutrition.com.au/metabolic-balance-program/): 12-week weight loss using the Metabolic Balance Program. Long-term solutions that fix your metabolism and start fat burning. Customised Nutritionist Led. - [Nutritionist Canberra For Weight Loss Coaching & IBS Support](https://vibrantnutrition.com.au/nutritionist-canberra/): Canberra Nutritionist specialising in IBS support, SIBO natural treatment, digestive disorders, and long-term weight loss with the Metabolic Balance Program - [Clinical Nutritionist Melbourne For Weight Loss & IBS Support](https://vibrantnutrition.com.au/nutritionist-melbourne/): Lisa Snowdon Clinical Nutritionist of Melbourne. Specialises in IBS, SIBO and other digestive disorders as well as weight loss coaching for Metabolic Balance. - [Clinical Nutritionist Brisbane For Weight Loss Coaching & IBS Support](https://vibrantnutrition.com.au/nutritionist-brisbane/): Lisa Snowdon, Clinical Nutritionist of Brisbane. Specialises in IBS support, SIBO and other digestive disorders as well as weight loss with the Metabolic Balance Program. - [Gut Health Quiz - Where To Start To Restore Your Gut Health](https://vibrantnutrition.com.au/where-to-start-to-restore-your-gut-health/): If you're confused on what your next step is to restore your gut health start with this quiz from clinical nutritionist Lisa Snowdon - [Gut Health Quiz](https://vibrantnutrition.com.au/gut-health-quiz/): Take Vibrant Nutrition's gut health quiz to find your next step to restore your gut health and get IBS support - [5 Day Menu Planning Challenge](https://vibrantnutrition.com.au/5day-menu-planning-challenge/): Join Vibrant Nutrition's Menu Planning Challenge to save money, time & reach your health goals with weight loss coach Lisa Snowdon - [Low FODMAP Diet](https://vibrantnutrition.com.au/low-fodmap-diet/): This program steps you through how to implement a low FODMAP diet to settle your IBS symptoms - [Website Disclaimer](https://vibrantnutrition.com.au/website-disclaimer/): Read our website disclaimer here. Sydney Nutritionist Lisa Snowdon of Vibrant Nutrition specialising in IBS and long-term weight loss solutions. - [Store](https://vibrantnutrition.com.au/store/): Online Programs Get instant access to any of our online programs and take your first steps to a healthier you!... - [Meal Plans Shop](https://vibrantnutrition.com.au/meal-plans/): If you're looking for done for you 7-day meal plans with recipes and shopping lists check out these specific diet plans by Clinical Nutritionist. - [Clinical Nutritionist Port Macquarie For Weight Loss & IBS Support](https://vibrantnutrition.com.au/nutritionist-port-macquarie/): Lisa Snowdon, Clinical Nutritionist of Port Macquarie. Specialises in IBS, SIBO and other digestive disorders as well as weight loss with Metabolic Balance. - [Terms & Conditions](https://vibrantnutrition.com.au/terms-of-service/): Vibrant Nutrition Website Terms & Conditions - [Shopping Cart](https://vibrantnutrition.com.au/cart/): Shop Vibrant Nutrition's Cart - [Heart Disease Risk: The Power of Diet & Lifestyle Choices](https://vibrantnutrition.com.au/reduce-heart-disease-risk/): Lower Your Risk of Heart Disease Naturally with Clinical Nutritionist Lisa Snowdon. Diet can make a huge difference to your risk to heart disease. - [How To Stop Chocolate Cravings](https://vibrantnutrition.com.au/how-to-stop-chocolate-cravings/): Most people love chocolate, however, for many people their cravings for chocolate are out of control. Here a some great tips for controlling your cravings - [How to Beat Food Cravings](https://vibrantnutrition.com.au/how-to-beat-food-cravings/): Learning how to eat fresh, whole foods is the key of how to beat food cravings. It can also help you reach your ideal weight. Get weight loss coaching. - [Stress Management](https://vibrantnutrition.com.au/stress-management/): Managing your stress is an important part of good health management. But how best to do that? And what role does nutrition play in all this? Find out more... - [Fatigue & Adrenal Exhaustion](https://vibrantnutrition.com.au/fatigue/): Learn about the causes, symptoms, and solutions for fatigue with clinical nutritionist & functional medicine practitioner Lisa Snowdon - [Detoxing for Health](https://vibrantnutrition.com.au/detoxing/): Detoxing is a great way to stop craving chocolate. Functional medicine specialist Lisa Snowdon has been helping people detox and can help you too! - [Long Term Weight Loss Solutions](https://vibrantnutrition.com.au/long-term-weight-loss-solutions/): Discover long term weight loss solutions from Clinical Nutritionist Lisa Snowdon. Lisa uses the Metabolic Balance diet to help clients achieve their ideal weight. - [FREE Downloads](https://vibrantnutrition.com.au/free-downloads/): Download the free Acid Alkaline Food Chart pdf available from clinical nutritionist and functional medicine practitioner Lisa Snowdon - [Functional Medicine Tests](https://vibrantnutrition.com.au/biological-tests/): Vibrant Nutrition offers a range of functional medicine tests, interpretation and treatment plans by our clinical nutritionist Lisa Snowdon - [SIBO Natural Treatment](https://vibrantnutrition.com.au/sibo-treatment-plan/): If you've tested positive for SIBO the next step is developing your SIBO natural treatment plan. Contact us today to start your recovery. - [Help for IBS Symptoms - Get IBS Support](https://vibrantnutrition.com.au/help-for-ibs/): Are you suffering from Irritable Bowel Syndrome? Vibrant Nutrition offer IBS solutions at our IBS Clinic. Book in a free strategy session today! - [SIBO Testing](https://vibrantnutrition.com.au/sibo-testing/): Testing for SIBO is the first step towards an effective SIBO treatment plan. Discover the underlying causes of SIBO and plan for better gut health today. - [What is SIBO (Small Intestinal Bacterial Overgrowth)](https://vibrantnutrition.com.au/digestive-health-what-is-sibo/): SIBO stands for small intestinal bacterial overgrowth & is the most common cause of irritable bowel syndrome (IBS). Get SIBO & IBS support. - [Back To Basics Sugar Detox](https://vibrantnutrition.com.au/back-to-basics-detox/): Stop your sugar cravings today with our simple Back To Basics Detox Program. This whole food detox program is easy to follow. Designed by weight loss coach Lisa Snowdon. - [Vibrant Nutrition Success Stories & Testimonials](https://vibrantnutrition.com.au/testimonials/): Read the written testimonials our clients say about their experience and results after working with Clinical Nutritionist Lisa Snowdon of Vibrant Nutrition. - [Vibrant Nutrition Blog Posts](https://vibrantnutrition.com.au/vibrant-nutrition-posts/): Sydney Nutritionist Lisa Snowdon offers Nutrition programs for IBS support, sugar detox, weight-loss with the Metabolic Balance program, boosting energy and disease prevention. - [12 Week Weight Loss Program](https://vibrantnutrition.com.au/weight-loss/): Nutritionist Lisa Snowdon's individualised weight loss programs - identify and remove your weight loss blocks to finally get results. Details here. - [Privacy Policy](https://vibrantnutrition.com.au/privacy/): Read our privacy policy here. Sydney Nutritionist Lisa Snowdon of Vibrant Nutrition. - [Home](https://vibrantnutrition.com.au/): Clinical Nutritionist Lisa specialises in IBS, SIBO, Digestive Disorders, Food Intolerances & Weight Loss with Metabolic Balance. See if her programs are a good fit. - [Contact Us - Lisa Snowdon Clinical Nutritionist](https://vibrantnutrition.com.au/contact/): Lisa Snowdon Clinical Nutritionist specialising in the Metabolic Balance Program with weight loss coaching and IBS support with testing for the root cause. ## ## Posts - [Managing IBS Through Diet: What Science Says](https://vibrantnutrition.com.au/uncategorized/managing-ibs-through-diet-what-science-says/): Discover how science-backed dietary strategies—like the low FODMAP diet and targeted fibre intake—can help manage IBS symptoms. Learn practical tips... - [Digestive Enzymes: Do You Need Them?](https://vibrantnutrition.com.au/digestive-health/digestive-enzymes-do-you-need-them/): Curious about digestive enzymes and whether supplementation is right for you? This article explores their vital role in digestion, who... - [Stress and Digestion: How Your Mind Affects Your Gut](https://vibrantnutrition.com.au/digestive-health/stress-and-digestion/): The connection between stress and digestion is undeniable, but the good news is that you have the power to influence it. - [Fibre: The Unsung Hero of Digestive Wellness](https://vibrantnutrition.com.au/digestive-health/fibre-the-unsung-hero-of-digestive-wellness/): Dietary fibre is essential for digestive wellness, supporting gut health, blood sugar regulation, and weight management. This article explores fibre’s... - [Food Sensitivities vs. Allergies: Knowing the Difference](https://vibrantnutrition.com.au/digestive-health/food-sensitivities-vs-allergies-knowing-the-difference/): Food sensitivities and food allergies are often confused, but they have distinct causes, symptoms, and management strategies. This article breaks... - [Probiotics vs. Prebiotics: What's the Difference and Why They Matter](https://vibrantnutrition.com.au/digestive-health/probiotics-vs-prebiotics-whats-the-difference-and-why-they-matter/): Probiotics and prebiotics play essential roles in gut health, but they serve different functions. Probiotics introduce beneficial bacteria, while prebiotics... - [Skin Deep: How Your Gut Health Affects Your Complexion](https://vibrantnutrition.com.au/digestive-health/skin-deep-how-your-gut-health-affects-your-complexion/): Discover the powerful link between gut health and skin. Learn how your digestive system impacts skin conditions like acne and eczema, and unlock tips for a radiant complexion. - [Gut Health and Mental Health: The Surprising Connection](https://vibrantnutrition.com.au/digestive-health/gut-health-and-mental-health-the-surprising-connection/): Discover the gut-brain axis and its impact on mental well-being. Learn how gut health influences mood, anxiety, and overall mental health. - [How to Relieve IBS Pain Instantly: Top Tips for Fast Relief](https://vibrantnutrition.com.au/digestive-health/relieve-ibs-pain-instantly/): There are effective ways to relieve IBS pain instantly. In this comprehensive guide, we’ll explore the best methods for fast relief. Read more. - [How Long Does Irritable Bowel Syndrome Last : A Complete Guide](https://vibrantnutrition.com.au/digestive-health/how-long-does-irritable-bowel-syndrome-last-a-complete-guide/): Explore Irritable Bowel Syndrome duration, factors affecting flare-ups, and effective management strategies. Learn about symptom relief. - [Leaky Gut Solutions: Practical Steps to Rebalance Your Gut Health](https://vibrantnutrition.com.au/digestive-health/leaky-gut-solutions-practical-steps-to-rebalance-your-gut-health/): Discover practical strategies to heal leaky gut syndrome naturally. Learn about gut-healing foods, stress management, and lifestyle changes for gut health. - [10 Warning Signs of SIBO Symptoms You Shouldn't Ignore](https://vibrantnutrition.com.au/digestive-health/warning-signs-of-sibo-symptoms/): Learn about SIBO symptoms, causes and treatments. How dietary & lifestyle adjustments and support can help manage Small Intestinal Bacterial Overgrowth. - [How To Starve Bad Gut Bacteria? 8 Proven Ways](https://vibrantnutrition.com.au/digestive-health/how-to-starve-bad-gut-bacteria/): Starving bad gut bacteria is just the beginning. Discover how balanced diets, lifestyle changes, and probiotics can help create lasting gut and microbiome health. - [How To Lose Weight With Insulin Resistance](https://vibrantnutrition.com.au/weight-loss/how-to-lose-weight-with-insulin-resistance/): Discover how to lose weight with insulin resistance. Learn about diet, lifestyle changes, and supplements that help you overcome insulin resistance effectively. - [Metabolic Balance Diet - Steps To Lasting Weight Loss Success](https://vibrantnutrition.com.au/weight-loss/3-steps-to-lasting-weight-loss-success/): Achieve weight loss success with a clear food plan, healthy habits, and mindset shifts. Learn how the Metabolic Balance diet can guide you to your health goals - [Unexpected Ways Alcohol And Caffeine Influence Gut Health ](https://vibrantnutrition.com.au/digestive-health/alcohol-and-caffeine-impact-on-gut-health/): Discover how alcohol and caffeine impacts on gut health, digestion, the microbiome, and tips for maintaining a healthy gut with gastro nutritionist Lisa Snowdon - [Constantly Bloated? Here Are 10 Reasons Why](https://vibrantnutrition.com.au/digestive-health/constantly-bloated-here-are-10-reasons-why/): Learn the top 10 reasons for being constantly bloated and practical prevention tips. Expert diet, lifestyle, and remedy advice for better comfort. - [Are You At Risk? Early Warning Signs Of Metabolic Syndrome](https://vibrantnutrition.com.au/weight-loss/metabolic-syndrome-are-you-at-risk/): Learn the early warning signs of metabolic syndrome and find out if you're at risk. Discover symptoms, causes, and prevention tips. - [Leaky Gut Exposed: Causes, Symptoms, And Quick Fixes ](https://vibrantnutrition.com.au/digestive-health/leaky-gut-exposed-causes-symptoms-and-quick-fixes/): Discover the causes, symptoms, and quick fixes for leaky gut. Learn how to support IBS, treat SIBO naturally, and manage histamine intolerance effectively. - [Continuous Glucose Monitoring For Improved Health Outcomes](https://vibrantnutrition.com.au/weight-loss/continuous-glucose-monitoring-benefits-for-non-diabetics/): Discover how non-diabetics can use Continuous Glucose Monitoring (CGM) for tailored health strategies to prevent chronic diseases and boost wellness. - [Energy Zapper: Exploring The Link Between Epstein-Barr Virus & Chronic Fatigue](https://vibrantnutrition.com.au/epstein-barr-virus/ebv-chronic-fatigue-link/): Uncover essential insights on reactivated Epstein-Barr Virus, including symptoms, diagnosis techniques, and natural treatment methods. - [The Hidden Players in Weight Loss: A Deep Dive into Hormonal Balance](https://vibrantnutrition.com.au/weight-loss/hormones-and-weight-loss/): Explore hormone balance for weight loss. Learn to manage leptin, insulin, cortisol for health. Get tips for effective hormonal weight control. - [Beyond Heartburn: Understanding the Deeper Causes of Acid Reflux](https://vibrantnutrition.com.au/digestive-health/root-causes-of-acid-reflux/): Join our clinical nutritionist in Sydney for a journey to digestive health. Discover holistic acid reflux treatment and understand root causes. - [Uncovering the Health Benefits of Cinnamon](https://vibrantnutrition.com.au/food-focus/uncovering-the-health-benefits-of-cinnamon/): Explore the health benefits of cinnamon, from enhancing digestion to balancing blood sugar. Discover how this spice can boost your wellness. - [Boosting Your Microbiome: The Importance of Daily Fibre Intake](https://vibrantnutrition.com.au/digestive-health/daily-fibre-intake/): Learn how to reach 35g of daily fibre for enhanced gut health and weight loss. Our guide provides a detailed daily meal plan - [Blood Sugar Balance, Gut Health, and Sustainable Weight Loss ](https://vibrantnutrition.com.au/weight-loss/blood-sugar-control-and-sustainable-weight-loss/): Discover the key to optimal blood sugar balance, nurturing gut health, and losing weight sustainably. Learn from science-backed strategies. - [10 Common Culprits Behind Gut Microbiome Imbalance](https://vibrantnutrition.com.au/digestive-health/ten-factors-that-disrupt-your-microbiome/): Explore the top lifestyle and environmental factors that cause gut microbiome imbalance. Learn how to correct microbiome dysbiosis. - [Good Gut Health and Weight Loss](https://vibrantnutrition.com.au/weight-loss/good-gut-health-and-weight-loss/): Discover the powerful role of gut health in weight loss. Learn how a balanced microbiome, probiotics, prebiotics, and a diverse diet can aid weight management. - [Understanding SIBO: Causes, Symptoms, and Natural Treatment Options](https://vibrantnutrition.com.au/digestive-health/understanding-sibo/): Learn about SIBO treatment, symptoms, causes and diagnostic options. Could SIBO be the cause of your digestive discomfort? - [How does the Metabolic Balance Program work?](https://vibrantnutrition.com.au/weight-loss/how-does-metabolic-balance-work/): Explore the Metabolic Balance Program: Transform your life with personalised nutrition. Get expert help and start your journey to optimal health today. - [Developing a Strong Weight Loss Mindset: Essential Strategies and Tips](https://vibrantnutrition.com.au/weight-loss/weight-loss-mindset/): The components of a weight loss mindset, including building a support system, addressing emotional eating, practicing mindfulness, and celebrating progress. - [Interesting Guide To Annual Health Check For Personalised Nutrition](https://vibrantnutrition.com.au/digestive-health/annual-health-check-up/): Is it time for your annual health check? If you've been meaning to take control of your health the first step is to find out where you are now. - [Microbiome Testing for Digestive Health - IBS Support](https://vibrantnutrition.com.au/digestive-health/microbiome-testing-and-manipulation/): GI-Map is a functional medicine microbiome test, looking at various digestive markers and pathogens for IBS treatment. - [Constipation | Tips on how to prevent & manage](https://vibrantnutrition.com.au/digestive-health/constipation-part-2/): Explore effective constipation prevention and relief methods with IBS specialist and Sydney Nutritionist Lisa Snowdon. Gain expert advice for digestive health. - [Find The Root Cause Of Constipation](https://vibrantnutrition.com.au/digestive-health/constipation/): Explore the root cause of constipation beyond the usual suspects. Learn about diagnostic tests to uncover underlying factors with functional medicine. - [Prebiotics & Probiotics & When To Best Use Them](https://vibrantnutrition.com.au/digestive-health/prebiotics-probiotics-part-2/): Prebiotics nurture your body's beneficial bacteria, like Bifidobacteria and Lactobacilli, helping to restore your gut's natural flora. - [Prebiotics & Probiotics - What Are They & How They Help](https://vibrantnutrition.com.au/digestive-health/probiotics/): Discover the essential roles of prebiotics and probiotics in gut health. Learn how they benefit your body with our guide. - [Histamine Intolerance Treatment Options](https://vibrantnutrition.com.au/digestive-health/histamine-intolerance-part-2/): Explore Histamine Intolerance Treatments with Vibrant Nutrition. Get Expert Advice on Digestive Health Solutions. - [Histamine Intolerance Symptoms Causes and Effects](https://vibrantnutrition.com.au/digestive-health/histamine-intolerance/): Discover the causes, symptoms, and natural remedies for histamine intolerance to improve your health and manage your symptoms effectively. - [Reactivated Epstein-Barr Virus - Could it be responsible for your health issues?](https://vibrantnutrition.com.au/epstein-barr-virus/reactivated-epstein-barr-virus/): Is reactivated Epstein-Barr Virus (EBV) causing your health issues? Learn about symptoms, causes, and natural ways to manage EBV and regain your health. - [Healthy Coconut and Fig Overnight Oats Recipe](https://vibrantnutrition.com.au/healthy-recipes/healthy-overnight-oats-recipe/): Struggling to squeeze in enough time to prepare and eat a healthy breakfast? No fear, this healthy overnight oats recipe is an ideal solution! - [Common Weight Loss Blockers: Why You're Not Losing Weight](https://vibrantnutrition.com.au/weight-loss/weight-loss-blockers/): What are your weight loss blockers? A weight loss nutritionist can help you find the blocks that are preventing your metabolism from working properly. - [Functional Medicine & How It Can Help](https://vibrantnutrition.com.au/digestive-health/functional-medicine/): Functional Medicine puts the focus on your whole body, not just part of it. It looks for the underlying cause of disease and imbalance not just the symptoms - [Health Benefits Of Oats](https://vibrantnutrition.com.au/food-focus/health-benefits-oats/): There is a multitude of health benefits of oats, they are so delicious and versatile which is why they are without a doubt my ‘go to’ grain. - [Recipe: Avocado Pesto Zucchini Noodles](https://vibrantnutrition.com.au/healthy-recipes/recipe-avocado-pesto-zoodles/): When the whole zucchini noodles trend emerged, I have to say I was a little skeptical. Then I tried this gluten free recipe and was converted. - [Healthy Meal Planning](https://vibrantnutrition.com.au/weight-loss/meal-planning/): Discover the benefits of healthy meal planning with Vibrant Nutrition. Our expert tips and delicious recipes make it easy to eat well and feel great. - [Fuss Free Zucchini Fritters](https://vibrantnutrition.com.au/healthy-recipes/fuss-free-zucchini-fritters/): This simple dish of zucchini fritters is a great alternative to toast for breakfast and a delicious way to incorporate a few more veggies into your diet! - [Health Benefits Of Quinoa](https://vibrantnutrition.com.au/food-focus/health-benefits-quinoa/): Quinoa is easy to make and can be used in a variety of foods. The health benefits of quinoa include that its high in vitamins, minerals and anti-oxidants. - [Recipe: Meatballs with Vegetable Ribbons](https://vibrantnutrition.com.au/healthy-recipes/recipe-meatballs-vegetable-ribbons/): For those on a gluten, sugar and dairy free diet this fun take on the classic spaghetti and meatballs is perfect, using vegetable ribbons instead. - [Fascinating Portion Size Guidelines You'll Love](https://vibrantnutrition.com.au/weight-loss/portion-size-guidelines/): Portion size guidelines are important whether you are trying to lose or maintain your weight or simply want to eat in a way that helps you remain healthy. - [Think Fructose Malabsorption might be cause of your Digestive discomfort?](https://vibrantnutrition.com.au/digestive-health/think-fructose-malabsorption-might-cause-digestive-discomfort/): Fructose Malabsorption - If you suffer from constant bouts of cramping diarrhoea or flatulence then you may be suffering from Fructose Malabsorption. - [What Is A Low FODMAP Diet](https://vibrantnutrition.com.au/digestive-health/low-fodmap-diet/): It has been proved that the low FODMAP diet works as an effective symptom management for many suffering from irritable bowel syndrome (IBS). - [Recipe: ​Baked Fish with Cannellini Beans](https://vibrantnutrition.com.au/healthy-recipes/recipe-baked-fish-cannellini-beans/): Healthy baked fish with cannellini beans is a healthy balanced dinner recipe. - [Recipe: Low FODMAP Quinoa Salad](https://vibrantnutrition.com.au/healthy-recipes/recipe-low-fodmap-quinoa-salad/): This quinoa salad is the perfect low FODMAP lunch option or side dish to go with your dinner. Make a big batch so you have plenty of left overs. - [Recipe: Apple & Kale Soup](https://vibrantnutrition.com.au/healthy-recipes/recipe-apple-kale-soup/): Simple apple and kale soup recipe. You don't know how good it is until you try it. Packed with vitamins and antioxidants. Enjoy! - [What is Irritable Bowel Syndrome (IBS): Common Symptoms and Causes](https://vibrantnutrition.com.au/digestive-health/irritable-bowel-syndrome-ibs-common-ibs-symptoms-causes/): Do you experience digestive issues like bloating, gas, and abdominal pain? This article explores the causes and symptoms of IBS, as well as natural remedies. - [Grilled Lamb Chops With Mint & Coriander Pesto Recipe](https://vibrantnutrition.com.au/healthy-recipes/recipe-grilled-lamb-chops-mint-coriander-pesto/): Savour the flavours with our grilled lamb chops & fresh mint-coriander pesto recipe. Perfectly grilled chops paired with a zesty pesto delight! - [Greatest Banana Nut Cookie Recipe For Better Insulin Control](https://vibrantnutrition.com.au/healthy-recipes/recipe-banana-nut-cookies/): Healthy Banana Nut Cookie Recipe. Discover this delightful and nutritious banana nut cookie recipe with the perfect blend of ripe bananas and crunchy nuts. - [Mindful Chewing For IBS](https://vibrantnutrition.com.au/digestive-health/reduce-ibs-symptoms-chewing-properly/): Discover the benefits of proper chewing techniques for reducing IBS symptoms. Learn how mindful eating and thorough chewing promote digestion. - [Health Benefits Of Coconut Oil](https://vibrantnutrition.com.au/digestive-health/health-benefits-coconut-oil/): Explore the amazing health benefits of coconut oil, from promoting oral hygiene to improving skin and hair. Uncover the secrets of this versatile and natural superfood. - [Wake Up to Wellness: Savoury Tomato Egg Bake for a Nutritious Start](https://vibrantnutrition.com.au/healthy-recipes/recipe-tomato-egg-bake/): Try our tasty tomato egg bake recipe for a wholesome breakfast. A simple and nutritious dish with fresh ingredients to start your day right. - [Is Gluten Bad For Us? Gluten Health Effects](https://vibrantnutrition.com.au/digestive-health/gluten-bad-us/): Explore the truth about gluten health effects, uncovering the benefits and potential risks of a gluten-free diet. - [​Cajun Pork Recipe With Curried Coleslaw](https://vibrantnutrition.com.au/healthy-recipes/recipe-cajun-pork-curried-coleslaw/): Indulge in the bold flavours of our cajun pork recipe paired with zesty curried coleslaw. A healthy taste of Louisiana with a twist. - [Discover the IBS trigger foods that can cause digestive symptoms](https://vibrantnutrition.com.au/digestive-health/discover-ibs-trigger-foods-can-cause-digestive-symptoms/): Uncover the most common IBS trigger foods that can cause digestive symptoms like bloating, gas, and abdominal pain. - [Does Sugar Cause Inflammation In The Body?](https://vibrantnutrition.com.au/sugar-detox/sugar-and-inflammation/): Are you concerned about the relationship between sugar and inflammation? Learn if sugar causes inflammation in the body. - [Recipe: Moroccan Beef Patties With Tomato Salsa](https://vibrantnutrition.com.au/healthy-recipes/recipe-moroccan-beef-patties-tomato-salsa/): Transport your taste buds to Morocco with our Moroccan beef patties paired with a tangy tomato salsa. A flavourful and easy-to-make recipe. - [Diet Products & Artificial Sweeteners Are Not The Answer](https://vibrantnutrition.com.au/weight-loss/diet-products-not-answer/): Discover the impact of artificial sweeteners on health and weight loss. Learn why whole foods and natural sweeteners are a better choice for a balanced diet. - [Good Fat Versus Bad Fat. Your Healthy Fats Guide](https://vibrantnutrition.com.au/food-focus/good-fat-versus-bad-fat-ones-eating/): Good vs Bad Fats: Discover healthier eating choices, improve your diet, and boost wellbeing with our comprehensive healthy fats guide. - [Health Benefits of Fermented Foods](https://vibrantnutrition.com.au/digestive-health/health-benefits-fermented-foods/): Dive into the world of fermented foods. Discover probiotic benefits for digestion, immunity, and wellness in our health benefits of fermented foods blog. - [5 Healthy Lunch Ideas To Boost Your Energy](https://vibrantnutrition.com.au/healthy-recipes/5-lunch-ideas-healthier/): Discover five nutritious & healthy lunch ideas to fuel your day, boost energy, and support your wellness journey. Tasty, satisfying, and health-focused meals. - [Recipe: Chocolate Chia Pudding](https://vibrantnutrition.com.au/healthy-recipes/recipe-chocolate-chia-pudding/): Chia pudding is great for breakfast or at any other time of day. It's high in fibre and full of other nutrients that are good for our health. - [Revealing Chia Seed Health Benefits You Need to Know](https://vibrantnutrition.com.au/food-focus/health-benefits-chia-seeds/): Discover the incredible health benefits of chia seeds in our comprehensive guide. From fibre to omega-3s, learn why chia seeds are a superfood. - [Top 5 Healthy Spices that Improve our Metabolism and Digestion](https://vibrantnutrition.com.au/food-focus/5-spices-improve-health-vibrant-nutrition/): Explore our top 5 healthy spices! Uncover natural remedies that enhance metabolism and bring flavour to your meals. Spice up your diet for a healthier you. - [Effects Of Sugar On Health - Sweet But Deadly](https://vibrantnutrition.com.au/sugar-detox/reasons-sugar-ruins-health/): Understand the effects of sugar on health. 20 compelling reasons to make smarter, healthier choices to reduce sugar in your diet! - [Recipe: Tuna Bean Dip](https://vibrantnutrition.com.au/healthy-recipes/recipe-tuna-bean-dip/): Discover this easy, low GI recipe for a nutritious tuna and cannellini bean spread. Perfect for snacks or sandwiches for balanced blood sugar. - [Food Focus: Health Benefits of Nuts](https://vibrantnutrition.com.au/food-focus/food-focus-health-benefits-nuts/): Explore the health benefits of nuts. Uncover essential nutrients that boost wellness with best nutritionist in Sydney. - [pH Balance Raw Spinach Soup](https://vibrantnutrition.com.au/healthy-recipes/ph-balance-raw-spinach-soup/): Boost your pH balance and improve your health with this delicious raw spinach soup recipe! Packed with nutrient-dense ingredients to promote an alkaline state in the body - [1 Day Detox Guide And pH Balancing](https://vibrantnutrition.com.au/sugar-detox/guide-1-day-detox-ph-balancing/): Explore the benefits of our one-day detox guide and pH balance alkaline foods for improved health and vitality. Learn how to cleanse and reset your body naturally. - [How To Stop Sugar Cravings](https://vibrantnutrition.com.au/weight-loss/beat-sugar-cravings/): Discover practical tips to stop sugar cravings and take control of your eating habits. Learn how to maintain a balanced diet for the long-term - [Rice Paper Roll Recipe](https://vibrantnutrition.com.au/healthy-recipes/recipe-rice-paper-rolls/): Ideal for a healthy, gluten-free lunch, this rice paper roll recipe can be filled with a variety of low FODMAP & healthy ingredients. - [Garlic Health Benefits And Its Health Giving Properties](https://vibrantnutrition.com.au/food-focus/food-focus-garlic-health-giving-properties/): Discover the garlic health benefits for cardiovascular health, enhancing immunity, and relieving digestive issues such as Methane SIBO and Candida - [Breaking Sugar Addiction The Right Way](https://vibrantnutrition.com.au/sugar-detox/breaking-sugar-addiction-right-way/): Break free from sugar addiction and chocolate cravings with Metabolic Balance. Discover our personalised nutrition and coaching program for weight loss. - [7 Healthy Weight Loss Strategies That Work](https://vibrantnutrition.com.au/weight-loss/7-healthy-weight-loss-strategies-work/): Explore 7 effective weight loss strategies that really work. From diet basics to stress management, learn how to achieve your weight loss goals healthily. - [Recipe: Bok Choy Sesame Stir Fry](https://vibrantnutrition.com.au/healthy-recipes/recipe-bok-choy-sesame-stir-fry/): Discover a nutritious and delicious Bok Choy Sesame Stir Fry recipe. Perfect for a quick, healthy meal packed with flavour and nutrition. - [The Different Types Of Sugars](https://vibrantnutrition.com.au/sugar-detox/different-types-sugars/): Discover the various types of sugars, from fructose to lactose, and their health impacts. Learn sugar sources and make informed dietary choices. - [Fast and Natural Weight Loss](https://vibrantnutrition.com.au/weight-loss/fast-natural-weight-loss/): Discover a holistic approach to natural weight loss with our 10-step guide. Learn how to lose weight naturally without pills or starvation. - [Useful Ways To Make Exercise Fun](https://vibrantnutrition.com.au/weight-loss/make-exercise-fun/): Bored with your workout? Discover 7 fun and innovative strategies to make exericse fun and get into a good routine. Helps weight maintenance. - [Health Benefits of Dark Chocolate](https://vibrantnutrition.com.au/food-focus/health-benefits-dark-chocolate/): Although sugar filled chocolate contributes to cravings for more sugar, there are many benefits of dark chocolate to consider. - [Stop Sugar Addiction - How To Know If You Are Addicted](https://vibrantnutrition.com.au/sugar-detox/sugar-addiction-know-addicted/): Discover how to stop sugar additction and cravings and curb your chocolate habit with Sydney Nutritionist Lisa Snowdon. - [Recipe: Sweet Potato & Black Bean Salad](https://vibrantnutrition.com.au/healthy-recipes/recipe-sweet-potato-black-bean-salad/): Enjoy a nutritious boost with our Low GI Sweet Potato Salad! Filling & flavourful, it’s a healthy, versatile choice for an energy-sustaining lunch! - [Recipe: Chickpea, Avocado and Walnut Salad](https://vibrantnutrition.com.au/healthy-recipes/recipe-chickpea-avocado-walnut-salad/): Discover our adaptable Healthy Summer Salad Recipe! Ideal as a Metabolic Balance recipe, this salad is a refreshing, flavourful addition to your summer meals! - [Salmon Nicoise Recipe For Blood Sugar Balance](https://vibrantnutrition.com.au/healthy-recipes/recipe-salmon-nicoise/): Discover a healthy twist on the classic Salmon Niçoise Salad. Perfect for a nutritious lunch or dinner, this recipe is packed with fresh veggies and tender salmon. - [Recipe: Immune Boosting Ginger Tea](https://vibrantnutrition.com.au/healthy-recipes/recipe-immune-boosting-ginger-tea/): Fight off cold and flu with our easy-to-make, immune-boosting drink. Perfect for winter, this warming ginger and lemon. - [Cool Cucumber & Avocado Raw Soup Recipe](https://vibrantnutrition.com.au/healthy-recipes/recipe-cool-cucumber-avocado-soup/): This raw soup recipe is easy to make. It’s green, which is always a good thing and it’s delicious. Great with a protein for the Metabolic Balance diet - [Health Benefits Of Raw Food](https://vibrantnutrition.com.au/food-focus/food-focus-health-benefits-raw-food/): Discover the health benefits of raw food and how it strengthens the Metabolic Balance Diet. Learn how it preserves nutrients and enhances digestion. - [The Benefits of a Sugar Detox](https://vibrantnutrition.com.au/sugar-detox/the-benefits-of-a-sugar-detox/): Explore the health risks linked to excessive sugar and learn practical tips to sugar detox, preventing conditions like diabetes and heart disease. - [Build A Better Sandwich With Sprouted Bread](https://vibrantnutrition.com.au/healthy-recipes/recipe-build-better-sandwich/): Sprouted bread is low GI, higher protein, lower gluten (but still contains gluten) and helps stop sugar cravings with its slow release energy. - [Healthy Eating At Work](https://vibrantnutrition.com.au/weight-loss/healthy-eating-work/): Explore healthy eating at work, how to combat stress, and discover nutritious lunch options to enhance well-being and productivity at the office - [Green Smoothies Recipes To Try](https://vibrantnutrition.com.au/food-focus/food-focus-green-smoothies-try/): Boost your energy and beat sugar addiction with our best green smoothie recipes! Discover the health benefits and get juicing. - [Health Benefits of Sprouted Grains](https://vibrantnutrition.com.au/food-focus/health-benefits-sprouted-grains/): So what’s the deal with sprouted grains? Why are they better for us than flour products? The main benefit of sprouting any food is twofold: - [Slow Cooker Chicken Soup Recipe](https://vibrantnutrition.com.au/healthy-recipes/recipe-rustic-chicken-soup-slow-cooker/): Try this nutritious & hearty slow cooker chicken soup recipe crafted by a Clinical Nutritionist in Sydney! Easy, healthy, and perfect for busy days! - [Chicken Bone Broth Is Great For Your Gut](https://vibrantnutrition.com.au/healthy-recipes/food-focus-chicken-broth-great-gut/): Chicken bone broth is known to help heal leaky gut. Here's a chicken broth recipe great for your gut health. - [Easy Low FODMAP Stir Fry Recipe](https://vibrantnutrition.com.au/healthy-recipes/recipe-easy-brown-rice-stir-fry/): Try this easy low FODMAP stir fry recipe. Use staples from your kitchen cupboards and freezer to make this simple, healthy recipe. - [Top Five Healthy Freezer Foods](https://vibrantnutrition.com.au/food-focus/food-focus-top-five-healthy-freezer-foods/): Explore healthy freezer foods for nutritious meals on busy days! Use these convenient staples to balance your diet and curb sugar cravings - [Powerful Kitchen Decluttering For A Fresh Start](https://vibrantnutrition.com.au/weight-loss/clean-out-kitchen-cupboards/): Kitchen decluttering for better health! Discover essential tips for cleaning out kitchen cupboards and replacing unhealthy items. - [Craving Chocolate? Try This Raw Fudge Balls Recipe](https://vibrantnutrition.com.au/healthy-recipes/recipe-raw-fudge-balls-3-ingredients/): Craving chocolate? Try our 3-ingredient raw fudge balls! A tasty, easy recipe to satisfy sugar cravings - [The Guide You Need For Healthy Eating On-The-Go](https://vibrantnutrition.com.au/weight-loss/healthy-eating-go/): Discover practical tips for maintaining a nutritious diet even during busy schedules and travel. From meal prepping to healthy eating options on the go. - [Top Ten Healthy Travel Foods](https://vibrantnutrition.com.au/weight-loss/top-ten-healthy-travel-foods/): On the road a lot, or working shifts? Here’s my Top Ten list of healthy travel foods to eat while you are on the road. - [Discover Leafy Green Vegetables: Nutrition Powerhouses Explained](https://vibrantnutrition.com.au/food-focus/food-focus-green-leafy-vegetables/): Explore the nutritional wonders of leafy green vegetables: Health perks, recipes, and integration in the Metabolic Balance Program with a Sydney Nutritionist - [Metabolic Balance Salad Recipe: Pumpkin & Spinach](https://vibrantnutrition.com.au/healthy-recipes/recipe-pumpkin-spinach-salad/): Discover the perfect blend of sweet pumpkin, crisp spinach, and a tangy dressing in this easy-to-make Metabolic Balance salad recipe. - [Acid Alkaline Balance (pH Balance) and Healthy Eating](https://vibrantnutrition.com.au/sugar-detox/acid-alkaline-balance-ph-balance/): Explore acid-alkaline balance for health. Learn pH balance, diet's role, and its benefits. Boost energy and wellness through pH equilibrium. - [Rapid Weight Loss Diets - Why They Don't Work](https://vibrantnutrition.com.au/weight-loss/rapid-weight-loss-diets-dont-work/): Are you always trying out different rapid weight loss diets or fad diets? Do you regularly find yourself lapsing from your diet by eating “bad” food? - [Official Holistic Nutrition & Functional Medicine Practitioner Defined](https://vibrantnutrition.com.au/epstein-barr-virus/holistic-nutrition-defined/): Defining Holistic Nutrition & being a Functional Medicine Practitioner and how this helps chronic conditions like reactivated EBV --- # # Detailed Content ## Pages ### About Us - Published: 2025-03-22 - Modified: 2025-03-28 - URL: https://vibrantnutrition.com.au/about-us/ Welcome to Vibrant Nutrition - Your Partner in Better Health! We empower individuals to take control of their health through science-backed nutrition advice and personalised meal plans. Led by Lisa Snowdon, a Clinical Nutritionist and Functional Medicine Practitioner with over 15 years of experience, Vibrant Nutrition is committed to helping clients address digestive disorders, achieve sustainable weight loss, and improve overall well-being. Who We Are Vibrant Nutrition was founded with a vision to transform lives by offering tailored nutrition programs that target the root cause of health concerns. We believe that good nutrition is not one-size-fits-all, which is why we focus on understanding each client's unique biochemistry to develop customised meal plans that work. Our approach combines functional medicine principles with the latest advancements in nutritional science, ensuring that our clients receive the best possible care. Whether you're struggling with gut health issues, looking to lose weight sustainably, or simply seeking to improve your energy levels, we're here to guide you every step of the way. Meet Lisa Snowdon - Founder & Lead Nutritionist Lisa Snowdon is the driving force behind Vibrant Nutrition. Her journey into the world of nutrition began after her personal battle with IBS and SIBO, which stemmed from a parasitic infection during her travels. This experience ignited her passion for understanding the intricate relationship between food, gut health, and overall wellness. Lisa holds an Advanced Diploma in Nutritional Medicine and has undertaken specialised training in: ✅ Functional Medicine✅ Methylation & Clinical Nutrigenomics✅ Low FODMAP Diet for... --- ### FAQs - Published: 2025-03-22 - Modified: 2025-03-22 - URL: https://vibrantnutrition.com.au/faqs/ About Vibrant Nutrition : --- ### Author - Published: 2025-01-22 - Modified: 2025-01-22 - URL: https://vibrantnutrition.com.au/author/ Lisa Snowdon --- ### Vibrant Nutrition Shop > Explore Vibrant Nutrition's online programs and meal plans to help you reach your health and weight goals. - Published: 2024-07-30 - Modified: 2024-12-20 - URL: https://vibrantnutrition.com.au/shop/ Meal Plans --- ### Dashboard - Published: 2024-07-19 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/customer-dashboard/ Dashboard --- ### Checkout > Checkout and proceed with the payment for webinars, meal plans and guides from Vibrant Nutrition. - Published: 2024-07-19 - Modified: 2024-10-29 - URL: https://vibrantnutrition.com.au/checkout-2/ --- ### Happy Belly Blueprint To Optimise Your Microbiome > This 4 week online group program covers the food foundations you need to understand what works for you and what doesn't for long-term gut health & weight. - Published: 2023-02-24 - Modified: 2024-11-16 - URL: https://vibrantnutrition.com.au/happy-belly-blueprint/ Revitalise Your Food Foundations For Microbiome Restoration Discover the Blueprint to a Happy Belly & Healthy Microbiome for Vibrant Health in Just 30-days! Join The Happy Belly Blueprint Program 50% According to the CSIRO Australia, at least 50% of Australian adults experience unpleasant gut symptoms such as bloating, gas and constipation. From the desk of Nutritionist, Lisa Snowdon Are you tired of feeling sluggish, bloated, and uncomfortable after every meal? Do you struggle with digestive issues that seem to never go away? If so, you're not alone. Millions of people around the world suffer from poor gut microbiome composition, which can lead to a wide range of health problems. These include: Digestive symptoms: Imbalance of the gut microbiota can cause a range of digestive issues, including bloating, gas, constipation, diarrhea, and irritable bowel syndrome (IBS). Weakened immune system: The gut microbiome plays an important role in supporting the immune system. When the bacteria in the gut is out of balance, it can disrupt immunity and cause an increased risk of infections and illnesses. Skin problems: Skin conditions like acne, eczema, and rosacea have been linked to an imbalance of gut bacteria. Mood disorders: There is a growing body of research that suggests a connection between gut health and mental health. An imbalance of gut bacteria has been linked to anxiety, depression, and other mood disorders. Weight gain and obesity: Imbalance of gut bacteria can affect metabolism and lead to weight gain and obesity. Chronic inflammation: Chronic inflammation is a common... --- ### Weight Loss Webinar Sign Up > Get access to our webinar teaching the weight loss myths keeping you stuck and the proven nutrition program I use and why it works. - Published: 2022-12-01 - Modified: 2024-07-16 - URL: https://vibrantnutrition.com.au/weight-loss-webinar/ Watch the Masterclass Now Let me bust some nutrition myths & teach you how to fuel your metabolism & nourish your gut to feel full of energy, less stressed & more comfortable in your clothes! What you'll learn in the masterclass: Weight loss myths keeping you stuck. My 3-step formula for healthy, permanent weight loss. The proven nutrition program I use and why it works so well. Book Your Weight Release Strategy Call! The Results "To my surprise, after just 4 weeks of following my tailored meal plan, my thyroid had rebalanced without medication, I was feeling more energetic and I had lost 4kg in the process without doing any exercise! " Tamara "I have lost approx 6kgs and kept it off, I have more energy & sleep better at night and I don't feel bloated anymore. Not only that but I have an improved knowledge of nutrition and the foods I should eat at different times of the day. " Amanda 12-Week Fuel & Nourish WithMetabolic Balance Program We take on clients for this 12-week program on a case-by-case basis and have limited spaces. We will need to assess that it's suitable for you and that you're ready to commit to work with us for the 3 months of weight loss coaching. If you're keen to receive a list of foods that will fuel and nourish you to your goals and get the support and accountability of our clinical nutritionist to guide you on your way, book in for... --- ### 5 Mindset Shifts For Weight Loss Success > 5 mindset shifts you need to make for long-term weight loss success. Once you've made these shifts you're ready to upgrade your diet and lifestyle to get results - Published: 2022-05-08 - Modified: 2024-12-20 - URL: https://vibrantnutrition.com.au/5-mindset-shifts-for-weight-loss-success/ DISCOVER THE 5 KEY MINDSET SHIFTS FOR WEIGHT LOSS SUCCESS If you aren't seeing the weight loss YOU want, then you're most likely MISSING what I'm about to REVEAL in these shifts... .  ABSOLUTELY FREE! CLICK HERE TO ACCESS NOW! Welcome to the download page for the "5 Key Mindset Shifts for Weight Loss Success"! If you're someone who has struggled with weight loss in the past, you're not alone. Losing weight can be a difficult and emotional journey, and it's easy to get discouraged or give up altogether. However, by adopting the right mindset, you can set yourself up for long-term success and achieve your goals in a sustainable way. In this download, we'll be discussing five key mindset shifts that can help you overcome common obstacles and stay motivated on your weight loss journey. These mindset shifts have been tried and tested by experts and real people who have successfully lost weight and kept it off. By applying these principles to your own life, you can transform your relationship with food, exercise, and your body, and build a healthier, happier you. So let's dive in and discover how you can shift your mindset to achieve weight loss success! *"Before starting the programme, I was very reluctant to walk long distances, not to mention up hill. With lots of encouragement from the programme and my daughter I have managed to walk longer distances easily without becoming as exhausted and managing a few inclines with less difficulty than before. I feel... --- ### Gut Fix Program For IBS Support > SIBO natural treatment & IBS support with a Monash Certified low FODMAP Clinical Nutritionist. Online consultations and Functional Medicine Testing available. - Published: 2022-05-04 - Modified: 2025-01-21 - URL: https://vibrantnutrition.com.au/fix-your-gut/ Reclaim Your Zest For Life With My 7-Step Process To Restoring Your Gut Health Whether you've had your symptoms for years or you are new to the journey of bloating, reflux, tummy pain, constipation and diarrhoea, the steps to restoring your gut health are the same. Book a FREE Gut Fix Strategy Session Why the 8-Week Gut Fix Program? Lisa works with clients just like you to... Find the cause of your digestive symptoms, then find the best personalised solutions that help you regain your health. Here's what's included: 4 nutrition consults via Zoom or the phone Online resources to help you navigate each step we feel is relevant to your gut healing journey What we'll be covering in our sessions together: Finding the correct elimination diet to relieve your symptoms Testing options and if they're necessary for you Individualised supplement plan for each step, if relevant to you A proper reintroduction process so you aren't left following a limited diet long-term You'll get my stress management program so you can experiment with which tools work best for you. Stress exacerbates most people's digestive symptoms Microbiome rebalancing education and resources Your long term maintenance plan to keep symptoms away Book a free phone strategy session to find out if my Gut Fix Program is right for you. Book a FREE Gut Fix Strategy Session Who am I to be telling you all this? My name is Lisa Snowdon and I'm a clinical nutritionist and functional medicine practitioner specialising in IBS support, SIBO... --- ### Meet Lisa Snowdon - Clinical Nutritionist > Lisa Snowdon is a Clinical Nutritionist that specialises in SIBO, IBS and weight loss coaching using the Metabolic Balance program. - Published: 2022-03-07 - Modified: 2024-07-10 - URL: https://vibrantnutrition.com.au/meet-lisa/ Meet Lisa If you constantly find yourself stuck in rut of wanting to resolve your health or weight issues but just can't quite get started or struggle with sticking to a plan for more than a few weeks, You're Not Alone! What I love about being a Clinical Nutritionist is helping people like you stop suffering from bloating, fatigue, brain fog, weight loss confusion, and more. I give you support and guidance and a clearer picture of what's going on and what you can do about it. We'll really address the underlying causes of your different ailments, rather than masking the symptoms. Using a combination of specialist tools like blood analysis, functional medicine, weight loss coaching, personalised nutrition, and the Metabolic Balance® diet, we can figure out what's blocking your progress. We offer IBS support for those struggling with digestive issues such as SIBO and IBS. We use a comprehensive approach that includes the Book Your FREE Strategy Session! There is so much that can be done to enhance well-being using the greatest medicine known to us - food! I'm so grateful that I now spend my days showing people how to address their health challenges from the root causes. To stop avoiding and procrastinating on the thing that's been blocking their weight loss success.   If you've been dreaming of dropping those excess kilos, having more energy and self-confidence, improving digestion with more enthusiasm for life, there is a solution. Let's Work Together 12-Week Fuel & Nourish with Metabolic... --- ### Metabolic Balance Program with Weight Loss Coaching > 12-week weight loss using the Metabolic Balance Program. Long-term solutions that fix your metabolism and start fat burning. Customised Nutritionist Led. - Published: 2021-12-13 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/metabolic-balance-program/ Transform Your Health & Lose Weight Without Hunger or Cravings! Find and address the root cause of your health and weight issues with a tailored nutrition plan based on your blood results and personalised Metabolic Balance diet - plus coaching that brings real change. Claim Your Free Strategy Call! Why the Metabolic Balance Program? Metabolic Balance® is not just another diet; it's a transformative lifestyle change that empowers you to eat in a way that naturally supports a healthy weight and well-being. If your goal is rapid weight loss for an event, this may not be the right fit. Instead, Metabolic Balance® focuses on sustainable, long-term results that require thoughtful planning and a commitment to healthy eating habits. By normalising hormone and insulin levels, Metabolic Balance® can provide significant benefits for conditions such as autoimmune diseases, skin issues, PCOS, endometriosis, diabetes, insulin resistance and menopause management. You've avoided foods before, but this time we can fine-tune your journey with data that is completely unique to you. Other diets provide the same advice to everybody, but your metabolism is as unique as your fingerprint. Your health journey is unique, and having someone to guide you makes all the difference. That's why I offer 1-on-1 Guidance as a Certified Metabolic Balance® Practitioner Throughout Your Journey. You won't be navigating this path alone-I'll be there at every step to support, adjust, and motivate you as needed. Discover the Power of Our Personalised Diet Plan Take control of your health with our Metabolic Balance... --- ### Nutritionist Canberra For Weight Loss Coaching & IBS Support > Canberra Nutritionist specialising in IBS support, SIBO natural treatment, digestive disorders, and long-term weight loss with the Metabolic Balance Program - Published: 2021-08-11 - Modified: 2024-10-15 - URL: https://vibrantnutrition.com.au/nutritionist-canberra/ Nutritionist Canberra - Lisa Snowdon Are you in search of a reliable and knowledgeable Nutritionist in Canberra? Look no further, as Vibrant Nutrition has got you covered! With over 14 years of experience in a private clinic setting, Lisa Snowdon is a highly skilled nutritionist who is now accepting clients from Canberra, in addition to her Sydney practice. Specialising in digestive disorders like IBS and SIBO, blood sugar issues, sugar addiction, and weight loss, Lisa is also proficient in lowering cholesterol levels naturally through dietary and lifestyle changes. As a certified Metabolic Balance practitioner, she offers personalised weight loss plans for lasting success and optimal health. Through her online programs, Lisa delivers practical advice on the right foods to eat and those to avoid for achieving a healthier lifestyle, weight loss, and overall well-being. Lisa is available for one-on-one Nutrition Consultations, designed to help people transform their habits and behaviour around food and eating patterns. Her Nutrition programs and consultations can be accessed online, over the phone, or via Zoom, offering flexibility and convenience to clients on their journey towards better health. Canberra Nutritionist - Why Choose Us? Experience - Lisa has over 14 years practice experience and is a specialist in her choose fields of digestive health, weight loss, sugar addiction and Epstein-Barr or chronic viral issues. Lisa is a Monash certified Nutritionist so can help you implement a low FODMAP diet & reintroduction & personalisation process. Flexibility - As well as seeing clients face to face, Lisa consults via phone... --- ### Clinical Nutritionist Melbourne For Weight Loss & IBS Support > Lisa Snowdon Clinical Nutritionist of Melbourne. Specialises in IBS, SIBO and other digestive disorders as well as weight loss coaching for Metabolic Balance. - Published: 2021-08-11 - Modified: 2024-10-15 - URL: https://vibrantnutrition.com.au/nutritionist-melbourne/ Clinical Nutritionist Melbourne - Lisa Snowdon Are you in search of a reliable and knowledgeable Nutritionist in Melbourne? Look no further, as Vibrant Nutrition has got you covered! With over 14 years of experience in a private clinic setting, Lisa Snowdon is a highly skilled nutritionist who is now accepting clients from Melbourne, in addition to her Sydney practice. Specialising in digestive disorders like IBS and SIBO, blood sugar issues, sugar addiction, and weight loss, Lisa is also proficient in lowering cholesterol levels naturally through dietary and lifestyle changes. As a certified Metabolic Balance practitioner, she offers personalised weight loss plans for lasting success and optimal health. Through her online programs, Lisa delivers practical advice on the right foods to eat and those to avoid for achieving a healthier lifestyle, weight loss, and overall well-being. Lisa is available for one-on-one Nutrition Consultations, designed to help people transform their habits and behaviour around food and eating patterns. Her Nutrition programs and consultations can be accessed online, over the phone, or via Zoom, offering flexibility and convenience to clients on their journey towards better health. Melbourne Nutritionist - Why Choose Us? Experience - Lisa has over 14 years practice experience and is a specialist in her choose fields of digestive health, weight loss, sugar addiction and Epstein-Barr or chronic viral issues. Lisa is a Monash certified Nutritionist so can help you implement a low FODMAP diet & reintroduction & personalisation process. Flexibility - As well as seeing clients face to face, Lisa consults via... --- ### Clinical Nutritionist Brisbane For Weight Loss Coaching & IBS Support > Lisa Snowdon, Clinical Nutritionist of Brisbane. Specialises in IBS support, SIBO and other digestive disorders as well as weight loss with the Metabolic Balance Program. - Published: 2021-08-11 - Modified: 2024-10-15 - URL: https://vibrantnutrition.com.au/nutritionist-brisbane/ Clinical Nutritionist Brisbane Are you in search of a reliable and knowledgeable Clinical Nutritionist in Brisbane? Look no further, as Vibrant Nutrition has got you covered! With over 14 years of experience in a private clinic setting, Lisa Snowdon is a highly skilled nutritionist who is now accepting clients from Brisbane, in addition to her Sydney practice. Specialising in digestive disorders like IBS and SIBO natural treatment, blood sugar issues, sugar addiction, and weight loss coaching. Lisa is also proficient in lowering cholesterol levels naturally through dietary and lifestyle changes. As a certified Metabolic Balance practitioner, she offers personalised weight loss plans for lasting success and optimal health. Through her online programs, Lisa delivers practical advice on the right foods to eat and those to avoid for achieving a healthier lifestyle, weight loss, and overall well-being. Lisa is available for one-on-one Nutrition Consultations, designed to help people transform their habits and behaviour around food and eating patterns. Her Nutrition programs and consultations can be accessed online, over the phone, or via Zoom, offering flexibility and convenience to clients on their journey towards better health. Brisbane Nutritionist - Why Choose Us? Experience - Lisa has over 14 years practice experience and is a specialist in her choose fields of digestive health, weight loss, sugar addiction and Epstein-Barr or chronic viral issues. Lisa is a Monash certified Nutritionist so can help you implement a low FODMAP diet & reintroduction & personalisation process. Flexibility - As well as seeing clients face to face, Lisa consults... --- ### Gut Health Quiz - Where To Start To Restore Your Gut Health > If you're confused on what your next step is to restore your gut health start with this quiz from clinical nutritionist Lisa Snowdon - Published: 2021-07-13 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/where-to-start-to-restore-your-gut-health/ You've likely landed here because you've been diagnosed with irritable bowel syndrome (IBS) or you have all the symptoms and you're ready for an action plan to resolve them. Healing and rebalancing the gut happens in a series of steps and has different starting points depending on your individual situation. I've developed a simple series of questions to help direct you to your first step. Give it a try and see if the solution is what you're looking for. * Disclaimer: Results may vary from person to person --- ### Gut Health Quiz > Take Vibrant Nutrition's gut health quiz to find your next step to restore your gut health and get IBS support - Published: 2021-07-08 - Modified: 2024-11-16 - URL: https://vibrantnutrition.com.au/gut-health-quiz/ FREE GUT HEALTH QUIZ WHERE TO START TO RESTORE YOUR GUT HEALTH Should You Start With A Specific Elimination Diet Or Is Testing & Individual Support Going To Be What You Need To Get Results? You'll feel so much better with a plan. No more stressing about food and symptoms all the time.   First Name Email Privacy Policy: Your Information is 100% Secure. * "After multiple visits to my GP and the constant disappointment of being told "come back in a month, we'll try another type of indigestion medication" I searched the web and found Lisa, I had constant pains in the stomach, bloating and inconsistent bowel movements, I felt sluggish and tired. I ate healthy foods and still had these symptoms... I was lost.   Within a week I had a whole lot more energy and felt less bloated. I am now very selective with the foods I eat, going to the gym and am enjoying life a whole lot more compared to 4 months ago. Lisa thank you so much for what you have done for my health and my family now having a more energetic Dad. I now have a new outlook on life. " Tony - Sydney IN THIS FREE QUIZ, I'LL SHOW YOU: WHICH DIET TO START WITH TO REDUCE YOUR SYMPTOMS Complete the quiz and it will take you to the best starting diet. Alternatively, if you've already tried elimination diets, what your next step is. WHEN IT'S TIME FOR TESTING & INDIVIDUAL... --- ### 5 Day Menu Planning Challenge > Join Vibrant Nutrition's Menu Planning Challenge to save money, time & reach your health goals with weight loss coach Lisa Snowdon - Published: 2021-07-08 - Modified: 2024-05-10 - URL: https://vibrantnutrition.com.au/5day-menu-planning-challenge/ Struggling to Eat Healthy Meals All Week? Over 5 Days, I'll Show You How To Lose The Stress & Plan Healthy Meals Quickly and Easily... Join The 5-Day Menu Planning Challenge - Starting Monday, 11th October Registration is FREE. Claim Your Spot by clicking the button below. Reserve Your Spot Now! Here's What You Get: The 5-Day Menu Planning Challenge is a 100% online so you can join us from ANYWHERE in the world. You'll discover planning and preparing for healthy eating doesn't need to be time-consuming or overwhelming... it can be simple, quick, and even a bit fun! From Monday 11th through Friday 15th October, you'll receive: Daily tips and resources to help you become a menu planning ninja. A private online support group (on Facebook) so you can get extra tips, accountability, and motivation. A step-by-step process for taking inventory of what's in your fridge, freezer and kitchen cupboards and determining what to keep, toss or donate. Directions on how to make a "menu planning success strategy" so you know EXACTLY when and where you'll take action on your weekly menu planning. Grocery shopping strategies for making the most out of each trip (so you can get in and out with more money left in your pocket. ) Meal prep time-saving tips. Become a food prepping machine with these success tips for batching, prepping ahead, and getting other people to help you in the kitchen. Daily coaching support in the private group for challenge participants to help you... --- ### Low FODMAP Diet > This program steps you through how to implement a low FODMAP diet to settle your IBS symptoms - Published: 2021-07-03 - Modified: 2024-10-17 - URL: https://vibrantnutrition.com.au/low-fodmap-diet/ WHAT IF YOU COULD GETSYMPTOM FREE BYIDENTIFYING YOUR FOOD TRIGGERS? GET ACCESS TO SIMPLE LOW FODMAP DIET RESOURCES NOW FOR JUST $37 Many IBS sufferers understand the link between food and their symptoms - but there's a huge problem They don't have a strategy to identify which specific foods and in what quantity are relevant to them THE PROBLEM IS... It's challenging working out what foods are fine and what foods cause symptoms.  Results can be inconsistent and confusing. There are a lot of foods you've heard can cause digestive upset and you've no idea what you CAN eat. ​You tried coming off wheat or dairy before, but it didn't seem to make a difference. ​Diet changes take time and effort - you feel short on both. Life is busy and full already, you don't want to focus on this stuff, am I right? Fortunately for you... there is a better way. Introducing... This course contains everything you need to implement a Low FODMAP Diet including... Clear and Simple Instructions: To help you understand the diet and why it works Simple Food Swaps and Strategies: Detailing what foods you can easily upgrade to low FODMAP When The Diet Isn't Enough: Information on additional triggers you can explore Meal Plans & Recipes: Easy to follow & inspire. Multiple 7 day meal plans and over 42 recipes you can use today WANT A SNEAK PEAK? Two 7-Day Meal Plans With Shopping Lists & Recipes (Plus 7-Day Vegan Plan)​ Symptom Checking Sheet To Track Progress​ Understanding Why & How The... --- ### Website Disclaimer > Read our website disclaimer here. Sydney Nutritionist Lisa Snowdon of Vibrant Nutrition specialising in IBS and long-term weight loss solutions. - Published: 2020-06-14 - Modified: 2024-07-16 - URL: https://vibrantnutrition.com.au/website-disclaimer/ Website Disclaimer Welcome to our website. If you continue to browse and use this website you are agreeing to comply with and be bound by the following disclaimer, together with our terms and conditions of use. The information contained in this website is for general information purposes only and is provided by VibrantNutrition. com. au. While we endeavour to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the website or the information, products, services, or related graphics contained on the website for any purpose. Any reliance you place on such information is therefore strictly at your own risk. You need to make your own enquiries to determine if the information or products are appropriate for your intended use. In no event will we be liable for any loss or damage including without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever arising from loss of data or profits arising out of, or in connection with, the use of this website. Through this website you may be able to link to other websites which are not under the control of VibrantNutrition. com. au. We have no control over the nature, content and availability of those websites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them. Every effort is made to keep the website up and... --- ### Store - Published: 2019-11-22 - Modified: 2024-06-05 - URL: https://vibrantnutrition.com.au/store/ Online Programs Get instant access to any of our online programs and take your first steps to a healthier you! Online Programs 30 Day Jump Start ProgramRated 0 out of 5 $27. 00 Add to basket Online Programs Ultimate Sugar DetoxRated 0 out of 5 $47. 00 Add to basket Meal Plans with Recipes Looking for a quick health win? Our tailored meal plans with recipes give you all you need to plan and prepare healthy food for you and your family.   Sale! Meal Plans Immunity Booster 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Alkaline 7 Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Whole Food Plant Based 7 Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Love Your Heart 7 Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Ketogenic 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Anti-Candida 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Auto-immune Paleo 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans 40-30-30 Weight Loss 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00... --- ### Meal Plans Shop > If you're looking for done for you 7-day meal plans with recipes and shopping lists check out these specific diet plans by Clinical Nutritionist. - Published: 2019-11-20 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/meal-plans/ Sale! Meal Plans Immunity Booster 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Alkaline 7 Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Whole Food Plant Based 7 Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Love Your Heart 7 Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Ketogenic 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Anti-Candida 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Auto-immune Paleo 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans 40-30-30 Weight Loss 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Sale! Meal Plans Anti-Inflammatory 7-Day Meal Plan & RecipesRated 0 out of 5 $27. 00 $17. 00 Add to basket Online Programs 30 Day Jump Start ProgramRated 0 out of 5 $27. 00 Add to basket Online Programs Ultimate Sugar DetoxRated 0 out of 5 $47. 00 Add to basket --- ### Clinical Nutritionist Port Macquarie For Weight Loss & IBS Support > Lisa Snowdon, Clinical Nutritionist of Port Macquarie. Specialises in IBS, SIBO and other digestive disorders as well as weight loss with Metabolic Balance. - Published: 2018-11-21 - Modified: 2024-10-29 - URL: https://vibrantnutrition.com.au/nutritionist-port-macquarie/ Nutritionist Port Macquarie NSW 2444 Are you in search of a reliable and knowledgeable Nutritionist in Port Macquarie? Look no further, as Vibrant Nutrition has got you covered! With over 14 years of experience in a private clinic setting, Lisa Snowdon is a highly skilled clinical nutritionist who is now accepting clients from Port Macquarie, where she lives, in addition to her Sydney practice. Specialising in digestive disorders like IBS and SIBO natural treatment, blood sugar issues, sugar addiction, and weight loss with the Metabolic Balance Program, Lisa is also proficient in lowering cholesterol levels naturally through dietary and lifestyle changes. As a certified Metabolic Balance practitioner, she offers personalised weight loss plans for lasting success and optimal health. Through her online programs, Lisa delivers practical advice on the right foods to eat and those to avoid for achieving a healthier lifestyle, weight loss, and overall well-being. Lisa is available for one-on-one Nutrition Consultations, designed to help people transform their habits and behaviour around food and eating patterns. Her Nutrition programs and consultations can be accessed online, over the phone, or via Zoom, offering flexibility and convenience to clients on their journey towards better health. Lisa is available for one on one virtual Nutrition Consultations to help people transform their habits and behaviour around food and their eating patterns. Her Nutrition programs can be taken over the phone and via Zoom. Nutritionist Port Macquarie - Why Choose Us? Experience - Lisa has over 14 years practice experience and is a... --- ### Terms & Conditions > Vibrant Nutrition Website Terms & Conditions - Published: 2018-04-08 - Modified: 2024-07-16 - URL: https://vibrantnutrition.com.au/terms-of-service/ Terms & Conditions For Vibrant Nutrition Welcome to our website. If you continue to browse and use this website you are agreeing to comply with and be bound by the following terms and conditions of use, which together with our privacy policy and website disclaimer, govern VibrantNutrition. com. au's relationship with you in relation to your use of this website. By using this website, you signify your acceptance of these terms and conditions of use. For the purposes of these terms and conditions, "Us", "Our" and "We" refers to VibrantNutrition. com. au and "You" and "Your" refers to you, the client, visitor, website user or person using our website. We reserve the right to change, modify, add or remove portions of these terms at any time. Please check these terms regularly prior to using our website to ensure you are aware of any changes. We will endeavour to highlight any significant or substantive changes to you where possible. If you choose to use our website then we will regard that use as conclusive evidence of your agreement and acceptance that these terms govern your and VibrantNutrition. com. au's rights and obligations to each other. It is an essential pre-condition to you using our website that you agree and accept that VibrantNutrition. com. au is not legally responsible for any loss or damage you might suffer related to your use of the website, whether from errors or from omissions in our documents or information, any goods or services we may offer or from any other use of... --- ### Shopping Cart > Shop Vibrant Nutrition's Cart - Published: 2017-09-04 - Modified: 2025-03-16 - URL: https://vibrantnutrition.com.au/cart/ --- ### Heart Disease Risk: The Power of Diet & Lifestyle Choices > Lower Your Risk of Heart Disease Naturally with Clinical Nutritionist Lisa Snowdon. Diet can make a huge difference to your risk to heart disease. - Published: 2016-09-06 - Modified: 2024-11-06 - URL: https://vibrantnutrition.com.au/reduce-heart-disease-risk/ Lower Your Risk of Heart Disease Naturally A personalised anti-inflammatory diet, like the Metabolic Balance Program, is the key to lowering your risk of heart attack and cardiovascular disease naturally. This means, eating as far as possible, natural foods and avoiding processed, manufactured, and junk foods. Our modern diet is less healthy in many ways than that of our ancient ancestors. Our modern diet, for example, contains in general, way too much refined vegetable oil, and we should try to avoid this. Refined vegetable oils encourage atherosclerosis and hence heart disease, as does trans-fat, which is used by food manufacturers in so many convenience and packaged foods. Saturated fats in meats, dairy products, and eggs, can contain arachidonic acid which is essential in small amounts, but may provoke inflammation in excess so it's all about finding the foods and amounts that work for you as an individual. High LDL cholesterol HDL cholesterol Triglycerides (a type of fat in the blood) Risk factors for high cholesterol Age ​Smoking Lack of physical activity Overweight or obesity Family history ​Unhealthy diet. Whatever the cause, alternative approaches like improving your lifestyle, including your diet, can help reduce your risk of heart disease, heart attack and other heart problems. Blood pressure monitoring Blood pressure is considered to be increased if the systolic value exceeds 140 mmHg (millimeters of mercury) or the diastolic value exceeds 90 mmHg - or both values are higher. Based on these reference values, specialists classify high blood pressure into different degrees of severity: mild... --- ### How To Stop Chocolate Cravings > Most people love chocolate, however, for many people their cravings for chocolate are out of control. Here a some great tips for controlling your cravings - Published: 2016-09-06 - Modified: 2024-10-26 - URL: https://vibrantnutrition.com.au/how-to-stop-chocolate-cravings/ Do you have a chocolate addiction? You eat it when feeling happy, sad or stressed. When celebrating a victory and commiserating a loss of any kind; sometimes even while watching TV or driving in your car! The truth is that as much as we'd like to think this "treat" will fix anything for us--it doesn't really work out too great. When we have  sugar cravings it's just another temporary fix and actually has negative consequences of weight gain and potential blood sugar imbalances or at least energy highs and lows. How To Stop Chocolate Cravings Most people love chocolate and certainly enjoy a chocolate fix on occasion, however for many people their cravings for chocolate are no longer an enjoyment, but rather a craving they seem to have difficulty controlling. Before those cravings get way out of hand, and you find yourself packing on those extra kilos maybe you should learn how to stop craving chocolate. Here are some tips that can help to eliminate that chocolate addiction or at least help you get it under control. When you're feeling low on energy, take a look at how recently your last meal was. If it's been a while and blood glucose levels have sunk below normal range then the body is signalling you that fuel needs to be provided ASAP! Reaching for some chocolate when you're tired isn't a great long-term fix. The sugar in it can give you a quick burst of energy that wears off quickly, leaving you... --- ### How to Beat Food Cravings > Learning how to eat fresh, whole foods is the key of how to beat food cravings. It can also help you reach your ideal weight. Get weight loss coaching. - Published: 2016-09-06 - Modified: 2024-11-06 - URL: https://vibrantnutrition.com.au/how-to-beat-food-cravings/ How to Beat Food Cravings Learning how to eat fresh, living, whole foods is the key of how to beat food cravings. It will also help you reach your ideal weight, strengthen your immune system, boost your energy and your mood. By focusing on adding the highest quality foods to your diet your body will become balanced and this is how you stop food cravings. curb carb cravings for good it's important to balance your blood sugar which usually involves increasing protein intake and fibre. The best way I've found to do this is using the Action steps to stop the cravings 1. Drink sufficient water Thirst can be confused for hunger. When a craving strikes try drinking a glass of water and waiting for 15 minutes to see if it subsides. 2. Eat sufficient protein Eating more protein can reduce cravings and appetite and help stop overeating. Having a protein breakfast has been found to reduce after dinner snacking. 3. Manage stress Learning breaking your sugar habit but the biggest benefit of following the Metabolic Balance Plan is that you will learn to turn on your body intuition. This will help you identify which foods work for you as an individual and which foods work against your health. You will carry many of these positive health habits into your future to create optimum wellness in your life. If however you slip back into your old routines you have the tools to balance your blood sugar and stop your sugar... --- ### Stress Management > Managing your stress is an important part of good health management. But how best to do that? And what role does nutrition play in all this? Find out more... - Published: 2016-09-06 - Modified: 2024-10-26 - URL: https://vibrantnutrition.com.au/stress-management/ Effective Strategies for Managing Stress and Enhancing Well-being In today's fast paced world stress can be created by a host of environmental and/or personal factors such as: Work related pressures Personal & family issues Financial challenges Divorce, separation or relationship issues Injury or illness Death of a loved one or any significant life changes eg. changing jobs, moving house etc When you have been subjected to one or more of these issues, whether for an extended period of time or not, we often find the stress caused by these issues can start to adversely affect our physical & emotional health. If left untreated, chronic stress can cause symptoms such as fatigue, anxiety, sleep disturbances, irritability and even poor memory and reduced concentration. Worse still, stress can also be a contributing factor in illness such as peptic ulcers, depression, weight gain and obesity, headaches/migraines, irritable bowel syndrome (IBS), dermatitis and asthma. If left untreated, this rather insidious condition can have significant and long lasting effects on health and well-being. When is stress helpful? The "stress response" was our ancestors' way of telling us if there were any dangers around. It's now known as fight or flight response, where they would either brace themselves for battle or take off running like crazy! Stress is an important survival tool, but it can also be harmful if not managed appropriately. For example stress has been shown to improve performance in short bursts and increase awareness when needed for specific tasks like running from a... --- ### Fatigue & Adrenal Exhaustion > Learn about the causes, symptoms, and solutions for fatigue with clinical nutritionist & functional medicine practitioner Lisa Snowdon - Published: 2016-09-06 - Modified: 2024-10-28 - URL: https://vibrantnutrition.com.au/fatigue/ Are you suffering fatigue or adrenal exhaustion? The fact is most people in today's society are fatigued to some level. The pace of life seems to have increased in the last decade and the majority of us describe ourselves as overworked, too busy, lacking life balance and generally run down. The worst thing is if left unaddressed, this abnormality starts to feel normal. The cold hard truth though, is what's normal is the complete opposite. Our bodies are designed to be energised and full of life not tired all the time. We can and should be jumping out of bed every day with a smile and excitement about the day. If you have to force yourself to get up in the morning and drag yourself through the day with coffee and sugar fixes then you're more than likely fatigued. For an increasing number of people, persistent unremitting tiredness has become a major problem. Fatigue occurs if the mechanisms that provide the body with the energy to function are not working effectively. The result is that everything slows down, both physically and mentally, and functioning normally becomes harder and harder. The resulting low levels of energy and enthusiasm affect all facets of life - relationships, performance at work, increased weight, mood, desire to eat well and exercise - just to name but a few. Do you just need a break or is your cortisol out of sync? Sometimes it is difficult to know whether you just need a holiday from your... --- ### Detoxing for Health > Detoxing is a great way to stop craving chocolate. Functional medicine specialist Lisa Snowdon has been helping people detox and can help you too! - Published: 2016-09-06 - Modified: 2024-07-10 - URL: https://vibrantnutrition.com.au/detoxing/ Detoxing For Health - Creating Wellness Following a practitioner led detox diet can be one of the most effective strategies for rapidly improving the state of your health. Why involve your holistic practitioner? Simply put, they can help you design the best detox for you, taking into account your lifestyle, current health challenges and overall health goals. Not only that, but a practitioner is a valuable resource who can check progress and help get you back on course, should the need arise. But more about this later - let's first discuss the health benefits of detox. The Main Features of a Detox Program are: Reducing the exposure to toxins through dietary and lifestyle changes such as getting adequate sleep & drinking water Reducing bad bacteria and waste from your digestive system with a colon cleanse Rebuilding and renewing your digestive lining, replacing the bad bacteria with healthy bacteria and improving your benefits of a full body detox removing processed foods & eating plenty of fresh fruits and vegetables Toxins come in two categories, environmental (external) and endogenous (made in your body). Environmental toxins include things like heavy metals, chemicals, drugs, bacterial and microbial toxins. These are present in the air, water and food that we consume. Endogenous toxins include hormones and other chemicals that are produced in the body and chemicals produced by bacteria in your digestive system that enters the blood stream. So Why Do I Need to Detox? Toxins build up in the body over time. Detox is... --- ### Long Term Weight Loss Solutions > Discover long term weight loss solutions from Clinical Nutritionist Lisa Snowdon. Lisa uses the Metabolic Balance diet to help clients achieve their ideal weight. - Published: 2016-09-06 - Modified: 2024-10-28 - URL: https://vibrantnutrition.com.au/long-term-weight-loss-solutions/ Sustainable Strategies for Achieving and Maintaining Your Weight Loss Goals In Australia, nearly three in every 10 children and more than seven million adults are classed as overweight or obese. What's more, obesity rates are rising at an alarming rate. It is clear the fad diet products and weight loss solutions currently on the market are not providing permanent solutions for people wanting to improve their health and body weight. Is long-term weight loss possible? Do you ever catch yourself thinking, "how did I end up here? ", or see your reflection and not recognise yourself? Maybe you would feel happier with yourself if you lost those excess kilos. You are not alone; 67% of Australian and New Zealanders are overweight. "Obesity's health consequences range from increased risk of premature death to serious Fuel & Nourish with Metabolic Balance Program you can achieve your weight loss goal. The personalised food blueprint, weight loss coaching and different phases offer permanent weight loss solutions. What is the best long-term way to lose weight? With so many products and weight loss systems in the market place how do you decide what is right for you? Do you try a low fat diet, a low carb diet, weight watchers, counting calories, cutting processed foods for a few weeks or over an extended period. As each person is uniquely different we believe it is best to seek professional advice from a clinical nutritionist in order to gain long lasting success. Personalised nutrition is the answer.... --- ### FREE Downloads > Download the free Acid Alkaline Food Chart pdf available from clinical nutritionist and functional medicine practitioner Lisa Snowdon - Published: 2016-08-31 - Modified: 2024-11-06 - URL: https://vibrantnutrition.com.au/free-downloads/ FREE Downloads This is our free downloads page. Please read and download any of our Nutritional Medicine tools, all designed to help you with your nutrition and dietary needs. These tools will help you on your journey to increased energy, healthy weight loss and feeling great. pH Balance and Acid Alkaline Foods pH balance (or more correctly, a pH imbalance) can be at the root of many common symptoms such as weight loss. Download The Alkaline Diet Menu The Alkaline Diet Menu gives an example of a day's food intake that will help boost energy, optimise healthy weight loss and feeling great. Download The Alkaline Diet The Alkaline Diet shows how many portions of each food category we should eat in a day to remain balanced, attain easy weight loss and stay healthy. Download pH Test Record If you'd like to keep track of your pH level to assess improvements achieved through healthy dietary changes, then download the pH Test Record Table. Meal Plan Alkaline 7 Day Meal Plan & Recipes This is a meal plan that focuses on alkaline food choices. It is a vegetarian plan but not because you need to eat 100% vegetarian to be more alkaline but because it's more alkaline to eat vegetarian so adding some of these meals to your diet will make it more alkalizing. Learn More If you'd like to measure your pH at home in Australia, then send me an email to inquire about a 1 Day Detox and pH Balancing... --- ### Functional Medicine Tests > Vibrant Nutrition offers a range of functional medicine tests, interpretation and treatment plans by our clinical nutritionist Lisa Snowdon - Published: 2016-08-31 - Modified: 2024-07-10 - URL: https://vibrantnutrition.com.au/biological-tests/ Uncover the Root Causes of Your Health Issues A range of tests are available to investigate the root causes of your symptoms. Please note we are only able to provide tests for those under our care. To learn more about our programs and consultations click here. Metabolic Balance Blood Test Expand Metabolic Balance is a unique and proven nutritional approach that is based on a personalised nutrition plan. It is 100% tailor made for YOU, because it's based on the results of your metabolic balance blood test and important health data. This blood test and resulting diet plan is only available as part of either my 12 Week Weight Loss Program, 8 Week Health Optimisation Program or the 14 Week Metabolic Balance & Gut Program. These programs utilise the personalised nutrition plan to get you amazing results. Customised food choices support weight control, enhanced health and well-being. Digestive Disorders Expand Digestive Disorders Comprehensive Digestive Stool Analysis There are various stool analysis profiles available to us, depending on your needs. They are functional tests that provide an overview of the components of digestion, absorption, intestinal function and microbial flora, as well as identifying pathogenic bacteria, parasites and yeasts (microbiology). We identify which test is most suitable to you and your individual symptoms at your initial consultation, once I've got your full health history, your treatment objectives and a food diary. No test is 100% accurate on it's own, but it is a large part of diagnosing your individual challenges and developing... --- ### SIBO Natural Treatment > If you've tested positive for SIBO the next step is developing your SIBO natural treatment plan. Contact us today to start your recovery. - Published: 2016-08-31 - Modified: 2024-10-26 - URL: https://vibrantnutrition.com.au/sibo-treatment-plan/ We recommend a comprehensive treatment plan that effectively identifies and addresses the root causes of SIBO. For this reason we recommend the following 6 Step treatment plan. Step 1: Get Tested for SIBO The results from your SIBO test tell so much more than just the positive or negative result and this is what helps me come up with an individualised treatment plan. As the breath test is conducted over a 3 hour period (see my previous article for more details on SIBO treatment is to address leaky gut and reintroduce some of the foods that were eliminated to see if they can now be tolerated or if they still trigger symptoms. Either way you come away knowing what you can eat to be symptom free. Some people can go back to all foods at this stage and other have to stay away from certain foods to stay symptom free. Step 5: Rebalancing Gut Microflora Step four of SIBO treatment is rebalancing the gut's microflora. Keeping some of the processed and refined sugar from the diet and introducing some fermented foods (only once SIBO has been treated) can help create digestive balance and keep digestive symptoms away for the long term. It's also important to assess the quality of your digestion and address the need for digestive enzymes and the stimulation of stomach acid if relevant. Step 6: Support the Migrating Motor Complex (MMC) The final step in dealing with SIBO is to support the migrating motor complex (MMC). Sometimes... --- ### Help for IBS Symptoms - Get IBS Support > Are you suffering from Irritable Bowel Syndrome? Vibrant Nutrition offer IBS solutions at our IBS Clinic. Book in a free strategy session today! - Published: 2016-08-31 - Modified: 2024-11-06 - URL: https://vibrantnutrition.com.au/help-for-ibs/ What are the signs and symptoms of IBS? I've seen a marked increase in the number of people at the clinic presenting with IBS (irritable bowel syndrome) symptoms recently. These include: recurrent abdominal pain and cramps, spastic colon, gas, bloating, distention and altered bowel habits (constipation, diarrhoea or alternating) and other abdominal symptoms. Many have already been prodded, poked and scanned by their doctor, had blood tests and been told that everything looks normal so it must be IBS, a functional gastrointestinal disorder and they'll just have to get used to it. Not so say I. There is light at the end of the tunnel and lots of recent scientific research giving us some options. Being diagnosed with IBS means that you have digestive symptoms that aren't caused by anything structural and doesn't show anything on a standard blood test your doctor may suggest. However, we now have many tools to help us identify the possible causes and contributing factors. Your gut doesn't get irritable because it's having a bad day! Something is causing the irritation and there are tests to discover what. Tests are available to identify underlying causes of IBS It's not always easy to identify which gut problems you might have. Using the right test is key. There are functional medicine tests available to us to identify if you have a bacterial overgrowth (either SIBO-Small Intestinal Bacterial Overgrowth or in the large intestine), a parasite (stool tests are used), leaky gut syndrome (Zonulin or an intestinal permeability... --- ### SIBO Testing > Testing for SIBO is the first step towards an effective SIBO treatment plan. Discover the underlying causes of SIBO and plan for better gut health today. - Published: 2016-08-31 - Modified: 2024-07-16 - URL: https://vibrantnutrition.com.au/sibo-testing/ SIBO Testing - the best way to discover if you have SIBO It is now possible to test for SIBO with a simple breath test done in the comfort of your own home. You undertake a 24 hour preparation diet, or 48 hours if you suffer constipation. Most people choose to test first thing in the morning, as there's no food to be consumed 12 hours before the test is conducted. Lactulose is the test substrate and is provided in the test kit. It's a sugar like drink and so isn't unpleasant tasting. Lactulose particles are too large to be absorbed through the gut wall and so it remains in the intestines as a food source for the bacteria, if present, in the small intestine. The bacteria then ferment the lactulose and produce hydrogen, methane or both. These are diffused into the blood stream and exhaled by the breath. The breath samples are taken every 20 minutes for 3 hours. It's quality controlled using carbon dioxide measurements to make sure the breath samples are done correctly. Why use Lactulose as the SIBO test substrate? Glucose is used by some of the labs to test for SIBO as it is another substrate for bacteria. However, it is absorbed in the upper section of the small intestine and so using only glucose means people that have SIBO lower down in their small intestine would be missed. Some of my clients with the biggest turn around of their symptoms have tested positive in... --- ### What is SIBO (Small Intestinal Bacterial Overgrowth) > SIBO stands for small intestinal bacterial overgrowth & is the most common cause of irritable bowel syndrome (IBS). Get SIBO & IBS support. - Published: 2016-08-31 - Modified: 2025-01-21 - URL: https://vibrantnutrition.com.au/digestive-health-what-is-sibo/ What is SIBO (Small Intestinal Bacterial Overgrowth)? SIBO stands for small intestinal bacterial overgrowth and is the most common cause of irritable bowel syndrome (IBS). SIBO occurs when bacteria normally present in the large intestine is found in large amounts in the small intestines. The location of the bacteria is the main problem rather than the bacteria itself. The small intestines should only be home to a small amount of bacteria. In contrast, the large intestines need a large number of bacteria to help complete digestion. The small intestine should only have about 100,000 bacteria per ¼ teaspoon of content. In contrast, the large intestine has as many as 20 billion bacteria per ¼ teaspoon of content. What’s the problem with these bacteria being in the small intestine? The bacteria will fight for all carbohydrate and sugar sources to feed themselves. They rob us of our food and nutrients and cause it to ferment. This fermentation produces the hydrogen and/or methane gas. Humans don’t produce these gases, they are only produced by the bacteria. Managing IBS for Shorter Symptom DurationThese excess gases cause the bloating, burping, flatulence and pain. The type of gas produced can also mean your symptoms tend more to constipation or to diarrhea. Both hydrogen and methane also cause damage to the microvilli that line our intestines. This causes leaky gut or increased intestinal permeability. Your gut when working properly acts as a filter, letting the nutrients in while keeping the toxins out. When the gut becomes... --- ### Back To Basics Sugar Detox > Stop your sugar cravings today with our simple Back To Basics Detox Program. This whole food detox program is easy to follow. Designed by weight loss coach Lisa Snowdon. - Published: 2016-08-31 - Modified: 2024-07-09 - URL: https://vibrantnutrition.com.au/back-to-basics-detox/ Sugar Detox... Fix Your Food Foundation & Reset Your Habits to Get Rid of Cravings, Boost Energy, Lose Weight and Feel Amazing! Join Now Are You Ready To Revitalise Your Health? Do You Struggle To Get Out Of Bed In The Morning? Wonder Why Your Energy Levels Are So Low? Or Why You Can't Budge Weight - No Matter What You Do? Are Your Sugar Cravings Out Of Control? Or Are You Confused About What Foods Work For You And What Foods Don't? The Answer Is Too Much Sugar & Processed, Chemical Laden Food! Between 1960 and 2000 we reduced our fat intake by around 25%. But obesity levels DOUBLED! Weren't we told that reducing fats and cholesterol would keep us thin? Well I'm going to tell you why high sugar content is causing us to stack on the weight. But Is Sugar Really That Bad For You? In Excess... Yes! Why Sugar, Not Fat Is The Real Culprit Behind Obesity And Heart Disease Join Detox Now Think sugar is only responsible for obesity, heart disease and Type II Diabetes? Think again...  Here are just some of the medical conditions caused by excess sugar consumption: LIVER DISEASE AND HIGH BLOOD PRESSUREDrinking a can of soft drink causes as much damage to your liver as a can of beer. It causes fatty liver disease that raises your cholesterol and deactivates the substance which prevents high blood pressure. OSTEOPOROSIS, ARTHRITIS AND PREMATURE AGEINGAccording to PhD. Dr. Nancy Appleton's research published in 'Lick... --- ### Vibrant Nutrition Success Stories & Testimonials > Read the written testimonials our clients say about their experience and results after working with Clinical Nutritionist Lisa Snowdon of Vibrant Nutrition. - Published: 2016-08-30 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/testimonials/ What Our Customers SayHear from our satisfied customers who have experienced the quality and value of our products and services. After multiple visits to my GP and the constant disappointment of being told "come back in a month, we'll try another type of indigestion medication" I searched the web and found Lisa, I had constant pains in the stomach, bloating and inconsistent bowel movements, I felt sluggish and tired. I ate healthy foods and still had these symptoms... I was lost.  My first consultation with Lisa filled me full of confidence after Lisa picked that I had SIBO, after the results from the test came back positive I was glad I had found her. We began treatment using supplements and a low FODMAP diet, within a week I had a whole lot more energy and felt less bloated.  I am now very selective with the foods I eat, going to the gym and am enjoying life a whole lot more compared to 4 months ago.  Lisa thank you so much for what you have done for my health and my family now having a more energetic Dad. I now have a new outlook on life. "Tony - SydneyI feel very lucky to have found Lisa when I did. I had been having several issues with my stomach for a long period of time and I was struggling not knowing what was happening or how to fix it, even after countless doctor's visits. Upon coming to Lisa, she was very thorough... --- ### Vibrant Nutrition Blog Posts > Sydney Nutritionist Lisa Snowdon offers Nutrition programs for IBS support, sugar detox, weight-loss with the Metabolic Balance program, boosting energy and disease prevention. - Published: 2016-07-20 - Modified: 2024-10-29 - URL: https://vibrantnutrition.com.au/vibrant-nutrition-posts/ Heard enough? Are you ready to take control of your health once and for all? Lisa offers a complimentary 20 minute phone strategy session where she finds out more about your individual situation and health goals and discusses the steps you can take to achieve them.   Book A FREE Strategy Session Today! --- ### 12 Week Weight Loss Program > Nutritionist Lisa Snowdon's individualised weight loss programs - identify and remove your weight loss blocks to finally get results. Details here. - Published: 2016-04-06 - Modified: 2024-07-11 - URL: https://vibrantnutrition.com.au/weight-loss/ 12 Week Weight Loss Program Are You Looking to Achieve Healthy Weight Loss Results with the Support, Step by Step System & Accountability a Professional Offers? If you are ready to get clarity on what to eat to get the results you are after & finally take control of your health once and for all then you are in the right place. You may have... Tried countless weight loss diets but are still confused around what to eat to achieve healthy weight loss Wondered why weight loss diets are so unsuccessful and can contribute to further weight gain Tried to turn on your body's natural fat burning process, but failed It is time to answer these important issues. *My Professional Weight Loss Program is designed to enable you to lose weight with: Professional advice tailored to your individual requirements, helping you overcome the obstacles of weight loss. A simple to follow Nutritional Medicine System that lays out the actions to take to reach your weight loss goal. Detailed nutrition plans and recipes included to prevent confusion and provide your body with all it needs. Transform your relationship with food through my support and accountability. I'll keep you on track when things get challenging. Optional functional medicine tests to really identify what's holding you back. For example, is stress keeping you in fat storage mode, does your DNA mean you need to eat in a certain way to achieve weight loss, do you have digestive issues causing inflammation and making weight... --- ### Privacy Policy > Read our privacy policy here. Sydney Nutritionist Lisa Snowdon of Vibrant Nutrition. - Published: 2016-03-12 - Modified: 2024-07-16 - URL: https://vibrantnutrition.com.au/privacy/ Privacy Policy YOUR PRIVACY Last updated: 31 May 2020 At VibrantNutrition. com. au, we are committed to protecting your privacy as a customer and an online visitor to our website. We use the information we collect about you to maximise the services that we provide to you. We respect the privacy and confidentiality of the information provided by you and adhere to the Australian Privacy Principles. Please read our privacy policy below carefully. INFORMATION WE COLLECT FROM YOU In the course of your visits to our website or use of our products and services, we may obtain the following information about you: name, company name, email address, telephone number, credit card details, billing address, geographic location, IP address, survey responses, support queries, blog comments and social media handles (together 'Personal Data'). Our services are not directed to persons under 18 and we do not knowingly collect Personal Data from anyone under 18. If we become aware that a child under 18 has provided us with Personal Data, we will delete that information as quickly as possible. If you are the parent or guardian of a child and you believe they have provided us with Personal Data without your consent, then please contact us. You can review, correct, update or delete your Personal Data by either logging into your account and making the changes yourself or contacting us directly to do so. HOW WE USE YOUR INFORMATION Personally Identifiable Information: We use the information we collect to deliver our services to... --- ### Home > Clinical Nutritionist Lisa specialises in IBS, SIBO, Digestive Disorders, Food Intolerances & Weight Loss with Metabolic Balance. See if her programs are a good fit. - Published: 2015-11-30 - Modified: 2025-01-10 - URL: https://vibrantnutrition.com.au/ Nutrition Support for IBS Sufferers & Weight Loss Without Fad Diets Clinical Nutritionist Programs & Consultations for IBS, SIBO, Digestive Disorders, Weight Loss with the Metabolic Balance diet and Detox. Learn to fuel and nourish your body with the foods it needs to thrive. FIX YOUR GUT WEIGHT LOSS FREE Guide The 5 mindset shifts that are holding you back from weight loss success If you aren't seeing the weight loss YOU want, then you're most likely MISSING what I'm about to REVEAL in these shifts... Sign Me Up Nutrition Services Weight Loss Program This is a long-term weight loss solution with personalised nutrition from a blood test & your individual health markers. Learn More Digestive Health Program Finding the cause of your digestive symptoms and working through the steps to heal and rebalance your gut. Learn More Individual Nutrition Consults Nutrition appointments for other health conditions like high cholesterol, EBV, chronic fatigue etc. Get in touch. Learn More Meet Your Nutritionist Hey there, lovely people! I'm Lisa Snowdon, your clinical nutritionist and functional medicine practitioner. With my expertise in weight loss using the awesome Metabolic Balance diet framework, as well as all things IBS, SIBO, and digestive health, I've been on a mission for the past 15 years to help countless clients overcome gut symptoms and conquer those pesky weight challenges. Trust me, I've seen it all and I'm ready to bring my knowledge and enthusiasm to your health journey. Let's make this journey fun, transformative, and full of... --- ### Contact Us - Lisa Snowdon Clinical Nutritionist > Lisa Snowdon Clinical Nutritionist specialising in the Metabolic Balance Program with weight loss coaching and IBS support with testing for the root cause. - Published: 2015-11-25 - Modified: 2025-01-21 - URL: https://vibrantnutrition.com.au/contact/ Vibrant Nutrition Nutritionist SydneyVibrant NutritionSuite 1. 19/32 Delhi RoadNorth Ryde NSW 2113AustraliaOffice Telephone: 1300 16 75 72Direct Telephone: 0423 761 247 Email: lisa@vibrantnutrition. com. au Nutritionist Port Macquarie Vibrant Nutrition41 Bourne StreetPort Macquarie NSW 2444AustraliaOffice Telephone: 1300 16 75 72Direct Telephone: 0423 761 247 Email: lisa@vibrantnutrition. com. au Send Us a Message Join us on: Facebook Page: VibrantNutrition Instagram: lisa_snowdon_nutritionist Facebook Group: VibrantNutritionMembers Sign up for my monthly newsletter & FREE resources - Sign Up Here DM me on Facebook Messenger: https://m. me/vibrantnutrition  Lisa Snowdon Nutritionist Are you looking to find a clinical Nutritionist? Choose your favourite way to connect with Nutritionist Lisa Snowdon for dietary advice. You can contact the offices by phone on 1300 16 75 72 or by filling in the contact form on this page. As soon as I get your message, I'll get right back to you. Find out how I can best help with releasing stubborn weight & personalised nutrition in my Fuel & Nourish with Metabolic Balance Program More about my Gut Fix Program for IBS and digestive symptoms. Done for you Meal Plans for specific health conditions and nutritional needs. More about Lisa Snowdon and her private practice. --- ## ## Posts ### Managing IBS Through Diet: What Science Says - Published: 2025-03-31 - Modified: 2025-04-04 - URL: https://vibrantnutrition.com.au/uncategorized/managing-ibs-through-diet-what-science-says/ - Categories: Uncategorised Blog Posts Discover how science-backed dietary strategies—like the low FODMAP diet and targeted fibre intake—can help manage IBS symptoms. Learn practical tips to support gut health and improve daily comfort with guidance from Vibrant Nutrition.   Irritable Bowel Syndrome (IBS) affects millions worldwide, causing uncomfortable symptoms like abdominal pain, bloating, diarrhoea, and constipation. For those living with IBS, daily life can feel unpredictable and overwhelming. At Vibrant Nutrition, we understand the challenges and are committed to helping you find relief through evidence-based solutions. One of the most powerful tools? Diet. This article explores how managing IBS through diet works, what science says about dietary strategies, and practical steps you can take to regain control of your gut health. Understanding IBS and Its Dietary Connection leaky gut treatment IBS is a functional gastrointestinal disorder, meaning it impacts how your gut works without causing structural damage. While its exact cause isn’t fully understood, triggers like stress, food intolerances, and gut microbiome imbalances often play a role. Diet, in particular, is a key factor because what you eat directly influences how your digestive system responds. Science has shown that certain foods can exacerbate IBS symptoms, while others can soothe them. The challenge lies in identifying what works for you, as IBS is highly individual. Fortunately, research offers clear dietary strategies to manage symptoms effectively, while you identify and address the underlying causes, giving you a roadmap to relief. Why Diet Matters for IBS Trigger Foods: Common culprits like lactose, wheat, or high-fat meals can irritate the gut and worsen symptoms. Gut Sensitivity: IBS often involves heightened gut sensitivity, making dietary choices critical for reducing inflammation and discomfort. Microbiome Health: A balanced diet supports beneficial gut bacteria, which can... --- ### Digestive Enzymes: Do You Need Them? - Published: 2025-03-29 - Modified: 2025-04-04 - URL: https://vibrantnutrition.com.au/digestive-health/digestive-enzymes-do-you-need-them/ - Categories: Digestive Health Blog Posts Curious about digestive enzymes and whether supplementation is right for you? This article explores their vital role in digestion, who might benefit from enzyme supplements, and natural ways to support gut health. Learn expert insights from Vibrant Nutrition to make informed decisions about optimizing your digestive wellness. If you’ve ever felt bloated after a meal, struggled with indigestion, or wondered why certain foods don’t sit well, you’ve likely stumbled across the topic of digestive enzymes. These natural proteins are essential for breaking down the food we eat into nutrients our bodies can absorb. With supplementation becoming a hot trend in the wellness world, you might be asking: “Do I really need digestive enzyme supplements? ” At Vibrant Nutrition, we’re here to unpack this question, diving into how digestive enzymes work, when supplementation might help, and whether it’s right for you. Let’s explore the science and practical tips to support your gut health naturally. What Are Digestive Enzymes and Why Do They Matter? Digestive enzymes are proteins produced by your body—primarily in the pancreas, stomach, and small intestine—that break down carbohydrates, proteins, and fats into smaller, absorbable molecules. Think of them as the unsung heroes of your digestive system, ensuring you extract energy and nutrients from every bite. There are three main types: Amylase: Breaks down carbohydrates and starches into sugars. Protease: Tackles proteins, turning them into amino acids. Lipase: Handles fats, converting them into fatty acids and glycerol. Your body typically produces enough of these enzymes to manage a balanced diet. However, factors like stress, aging, or specific health conditions can disrupt this process, leading to symptoms like bloating, gas, or nutrient deficiencies. This is where digestive enzyme supplementation enters the conversation. How Does Digestion Work Without Supplements? Digestion begins in your mouth, where salivary amylase starts... --- ### Stress and Digestion: How Your Mind Affects Your Gut > The connection between stress and digestion is undeniable, but the good news is that you have the power to influence it. - Published: 2025-03-28 - Modified: 2025-04-04 - URL: https://vibrantnutrition.com.au/digestive-health/stress-and-digestion/ - Categories: Digestive Health Blog Posts Chronic stress can negatively impact digestion, leading to bloating, nutrient malabsorption, and gut imbalance. This article explores the gut-brain connection, how stress affects digestive health, and practical ways to restore balance. Learn mindfulness techniques, dietary tips, and stress-reducing activities to support a healthier gut and overall well-being. The Science Behind Stress and Digestion Your gut and brain are in constant communication through the gut-brain axis, a complex network involving the nervous system, hormones, and immune system. When you’re stressed, your body activates the "fight or flight" response, releasing stress hormones like cortisol and adrenaline. While this response is designed to help you survive immediate threats, chronic stress keeps your body in this heightened state, disrupting normal digestive processes. For example, stress can slow digestion by diverting blood flow away from your gut to your muscles, leading to issues like bloating, constipation, or discomfort. On the flip side, it can also speed up digestion in some cases, causing diarrhoea or cramping. Research shows that prolonged stress can even alter your gut microbiome—the trillions of bacteria that play a vital role in digestion and overall health. How Stress Impacts Your Gut Health Reduced Nutrient Absorption: Chronic stress can impair your gut’s ability to absorb essential nutrients, leaving you feeling fatigued or malnourished despite a healthy diet. Increased Gut Permeability: Often called "leaky gut," stress can weaken the gut lining, allowing toxins and bacteria to enter your bloodstream and trigger inflammation. Microbiome Imbalance: Stress disrupts the balance of beneficial gut bacteria, which can lead to digestive issues like gas, irregular bowel movements, and even mood swings. By understanding these effects, it’s clear why stress management isn’t just a luxury—it’s a necessity for a healthy digestive system. The Role of Stress Management in Supporting Digestion Managing stress effectively can break this... --- ### Fibre: The Unsung Hero of Digestive Wellness - Published: 2025-03-27 - Modified: 2025-04-04 - URL: https://vibrantnutrition.com.au/digestive-health/fibre-the-unsung-hero-of-digestive-wellness/ - Categories: Digestive Health Blog Posts Dietary fibre is essential for digestive wellness, supporting gut health, blood sugar regulation, and weight management. This article explores fibre’s benefits, the difference between soluble and insoluble fibre, and practical ways to increase intake. Learn how to make fibre a key part of your diet for better overall health. Why Dietary Fibre Deserves the Spotlight When it comes to nutrition, superfoods like kale and quinoa often steal the show, but there’s an unsung hero quietly working behind the scenes: dietary fibre. This essential nutrient plays a pivotal role in maintaining digestive health, yet it’s frequently overlooked in favour of trendier health buzzwords. At Vibrant Nutrition, we believe it’s time to shine a light on fibre and its incredible benefits for your gut, metabolism, and overall well-being. Dietary fibre isn’t just about keeping things moving—it’s a powerhouse that nurtures your gut microbiome, regulates blood sugar, and even supports weight management. Whether you’re dealing with bloating, constipation, or simply aiming to feel your best, increasing your fibre intake could be the game-changer you’ve been searching for. Let’s dive into why fibre is the cornerstone of digestive wellness and how you can incorporate it into your daily life. What Is Dietary Fibre? Dietary fibre refers to the indigestible parts of plant-based foods—think fruits, vegetables, whole grains, legumes, seeds and nuts. Unlike fats, proteins, or carbohydrates that your body breaks down for energy, fibre passes through your digestive system largely intact. This unique quality is what makes it so vital for digestive health. Fibre comes in two main forms: Soluble Fibre: Dissolves in water to form a gel-like substance. It’s found in foods like oats, apples, and beans, and it helps lower cholesterol and stabilise blood sugar levels. Insoluble Fibre: Doesn’t dissolve in water and adds bulk to your stool. Think whole wheat,... --- ### Food Sensitivities vs. Allergies: Knowing the Difference - Published: 2025-03-26 - Modified: 2025-04-04 - URL: https://vibrantnutrition.com.au/digestive-health/food-sensitivities-vs-allergies-knowing-the-difference/ - Categories: Digestive Health Blog Posts Food sensitivities and food allergies are often confused, but they have distinct causes, symptoms, and management strategies. This article breaks down the key differences, explains how to identify your body’s reactions, and offers expert tips for managing allergies and sensitivities effectively. Learn how to take control of your health and diet today. Why Understanding Food Reactions Matters Have you ever eaten something and felt bloated, tired, or just "off" afterward? Maybe you’ve wondered if it’s a food sensitivity or an allergy causing your discomfort. While food sensitivities and food allergies might seem similar at first glance, they are distinct conditions with different triggers, symptoms, and health implications. Knowing the difference can help you take control of your well-being, avoid unnecessary discomfort, and make informed dietary choices. At Vibrant Nutrition, we’re passionate about helping you decode your body’s signals. In this article, we’ll break down the key differences between food sensitivities and food allergies, explore their causes, symptoms, and management strategies, and provide practical tips for navigating these common yet often misunderstood conditions. Let’s dive in! What Are Food Allergies? Definition and Mechanism Food allergies are immune system reactions triggered by specific foods. When someone with a food allergy consumes an offending food—like peanuts, shellfish, or dairy—their immune system mistakenly identifies a protein in that food as a threat. This sparks the release of chemicals like histamine, leading to an allergic response. Symptoms of Food Allergies Allergic reactions can range from mild to life-threatening. Common symptoms include: Hives or itchy skin Swelling of the lips, tongue, or throat Difficulty breathing or wheezing Stomach cramps, vomiting, or diarrhoea Anaphylaxis (a severe, potentially fatal reaction requiring immediate medical attention) Symptoms typically appear within minutes to an hour after eating the trigger food, making food allergies easier to pinpoint than sensitivities. Common Triggers The "Big Eight"... --- ### Probiotics vs. Prebiotics: What's the Difference and Why They Matter - Published: 2025-03-26 - Modified: 2025-04-04 - URL: https://vibrantnutrition.com.au/digestive-health/probiotics-vs-prebiotics-whats-the-difference-and-why-they-matter/ - Categories: Digestive Health Blog Posts Probiotics and prebiotics play essential roles in gut health, but they serve different functions. Probiotics introduce beneficial bacteria, while prebiotics nourish existing gut microbes. This article explores their differences, health benefits, and dietary sources. Plus, expert insights from nutritionist Lisa Snowdon provide practical tips for incorporating them into your diet. The health of your gut plays a pivotal role in your overall well-being, influencing everything from digestion to immunity and even mental health. Two terms often mentioned in discussions about gut health are probiotics and prebiotics. While they sound similar, they serve distinct purposes in supporting your gut microbiota—the trillions of microorganisms living in your digestive tract. At Vibrant Nutrition, we’re passionate about helping you understand how these elements can enhance your digestive health and overall vitality. In this article, we’ll explore the differences between probiotics and prebiotics, their gut health benefits, and why they matter for a balanced lifestyle. We’ll also share practical tips on incorporating them into your diet and provide expert insights from our nutritionist, Lisa Snowdon, in a unique "Lisa’s Take" section. What Are Probiotics? Definition and Role Probiotics are live microorganisms, often referred to as friendly bacteria, that provide health benefits when consumed in adequate amounts. These beneficial bacteria help maintain or restore the natural balance of your gut microbiota, which can be disrupted by factors such as poor diet, stress, or antibiotics. The most common types of probiotics belong to the Lactobacillus and Bifidobacterium genera, widely studied for their positive effects on digestive health. Sources of Probiotics You can find probiotics in fermented foods and supplements. Some excellent dietary sources include: Yoghurt: Look for labels stating "live and active cultures. " Kefir: A fermented milk drink rich in probiotics. Sauerkraut and Kimchi: Fermented vegetables packed with beneficial bacteria. Kombucha: A fermented tea beverage (though... --- ### Skin Deep: How Your Gut Health Affects Your Complexion > Discover the powerful link between gut health and skin. Learn how your digestive system impacts skin conditions like acne and eczema, and unlock tips for a radiant complexion. - Published: 2025-03-14 - Modified: 2025-03-25 - URL: https://vibrantnutrition.com.au/digestive-health/skin-deep-how-your-gut-health-affects-your-complexion/ - Categories: Digestive Health Blog Posts Your gut health plays a crucial role in your skin’s appearance. This article explores the gut-skin connection, explaining how digestive imbalances contribute to acne, eczema, rosacea, and more. Learn how diet, probiotics, and lifestyle changes can improve both gut and skin health, helping you achieve a radiant complexion from the inside out. When you think about achieving clear, glowing skin, your mind probably jumps to cleansers, moisturizers, or the latest skincare trends. But what if the secret to a radiant complexion isn't found in a bottle but inside your gut? The connection between gut health and skin is more profound than most realise. Research into the gut-skin axis reveals that what happens in your digestive system can directly influence skin conditions like acne, eczema, rosacea, and even premature aging. At Vibrant Nutrition, we believe that true beauty starts from within, and nurturing your gut could be the key to unlocking vibrant skin. In this article, we'll explore how your gut microbiome-the trillions of bacteria living in your digestive tract-affects your complexion, dive into common skin conditions linked to gut imbalances, and share actionable tips to improve both your gut and skin health. Let's dig into the science and solutions for a healthier you-inside and out. Understanding the Gut-Skin Axis Your gut and skin are in constant communication through what experts call the gut-skin axis. This bidirectional relationship means that an unhealthy gut can show up as blemishes or inflammation on your face, while a balanced gut can promote a clear, youthful complexion. The gut microbiome plays a starring role here, influencing everything from inflammation levels to immune responses. When your gut is out of balance-a state known as dysbiosis-it can lead to increased intestinal permeability, often referred to as "leaky gut. " This allows toxins, undigested food particles, and harmful bacteria to... --- ### Gut Health and Mental Health: The Surprising Connection > Discover the gut-brain axis and its impact on mental well-being. Learn how gut health influences mood, anxiety, and overall mental health. - Published: 2025-03-13 - Modified: 2025-03-25 - URL: https://vibrantnutrition.com.au/digestive-health/gut-health-and-mental-health-the-surprising-connection/ - Categories: Digestive Health Blog Posts Your gut health plays a crucial role in your mental well-being, thanks to the gut-brain axis. Discover how an imbalanced gut microbiome can contribute to anxiety and mood disorders—and learn simple, science-backed strategies to support both your digestion and mental health. Explore expert insights from Vibrant Nutrition today! In recent years, science has uncovered a fascinating link between two seemingly unrelated parts of the body: the gut and the brain. This connection, known as the gut-brain axis, is revolutionizing how we think about mental well-being. Far from being just a digestive organ, your gut plays a pivotal role in shaping your mood, managing stress, and even influencing conditions like anxiety and depression. At Vibrant Nutrition, we're passionate about helping you understand this surprising connection and empowering you to nurture both your gut health and mental well-being through simple, practical steps. Let's dive into the science behind the gut-brain axis, explore how it impacts mental health, and uncover actionable ways to support this powerful relationship for a happier, healthier you. What Is the Gut-Brain Axis? The gut-brain axis is a two-way communication network that links your gastrointestinal system to your brain. This isn't just a one-sided conversation-your gut and brain are constantly talking to each other through a complex system of nerves, hormones, and biochemical signals. At the heart of this connection is the vagus nerve, a major communicator that relays messages between the gut and the brain. But there's more to it than just nerves. Your gut is home to trillions of microbes-collectively called the gut microbiome-that play a starring role in this dialogue. These tiny microorganisms don't just help digest food; they produce chemicals that influence how your brain functions. For example, about 90% of your body's serotonin-a neurotransmitter that regulates mood and happiness-is produced in the... --- ### How to Relieve IBS Pain Instantly: Top Tips for Fast Relief > There are effective ways to relieve IBS pain instantly. In this comprehensive guide, we’ll explore the best methods for fast relief. Read more. - Published: 2025-02-08 - Modified: 2025-03-21 - URL: https://vibrantnutrition.com.au/digestive-health/relieve-ibs-pain-instantly/ - Categories: Digestive Health Blog Posts Living with Irritable Bowel Syndrome (IBS) can be challenging. The sudden onset of pain, cramping, and bloating can disrupt your day and make it difficult to focus on anything else. But the good news is that there are effective ways to relieve IBS pain instantly. In this comprehensive guide, we'll explore the best methods for fast relief, offering both natural remedies and lifestyle adjustments that can provide immediate and long-term comfort. Key Points IBS pain is caused by muscle contractions, inflammation, and food-related triggers. Lifestyle changes like following a Low-FODMAP diet and avoiding trigger foods can provide relief. Natural remedies such as heat therapy, herbal teas, and probiotic-rich foods offer fast relief. Personalised nutrition guidance from experts, like Vibrant Nutrition, can provide a tailored approach for long-term IBS management. What is IBS and Why Does It Cause Pain? Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that affects the small intestine and large intestine. Symptoms of irritable bowel syndrome can vary from person to person but often include abdominal pain, bloating, gas, diarrhoea, and constipation. The pain is usually the result of muscle contractions in the intestines, inflammation, or an overreaction to certain foods. Diagnosing IBS can be challenging because its symptoms are similar to other digestive disorders. It often requires a comprehensive review of your symptoms, medical history, and sometimes medical tests. If you're struggling with IBS pain, you're not alone. It's estimated that 10-15% of the global population suffers from this condition. While the exact cause of... --- ### How Long Does Irritable Bowel Syndrome Last : A Complete Guide > Explore Irritable Bowel Syndrome duration, factors affecting flare-ups, and effective management strategies. Learn about symptom relief. - Published: 2025-01-13 - Modified: 2025-03-17 - URL: https://vibrantnutrition.com.au/digestive-health/how-long-does-irritable-bowel-syndrome-last-a-complete-guide/ - Categories: Digestive Health Blog Posts Irritable Bowel Syndrome (IBS) is a chronic gastrointestinal condition with symptoms like abdominal pain, bloating, diarrhoea, and constipation. This guide explains how symptom duration varies and explores factors like diet, stress, and gut health. Learn strategies, including lifestyle changes and dietary adjustments, to effectively manage IBS and improve quality of life. What is Irritable Bowel Syndrome? IBS is a functional gastrointestinal disorder, meaning there are no structural abnormalities in the digestive tract, but the way the gut works is impaired. IBS is often considered a long-term condition, though the intensity of symptoms can fluctuate over time. Episodes may come and go, often triggered by diet, stress, or other lifestyle factors. The main symptoms of IBS include: Abdominal pain or cramping Bloating and excessive gas Diarrhoea, constipation, or alternating between both Mucus in the stool Each person’s experience with IBS can vary, making it essential to approach treatment on an individual basis. How Long Do IBS Symptoms Last? The duration of IBS can vary significantly from one individual to another. In some cases, IBS symptoms can last just a few days, while others may experience symptoms for weeks, months, or even years. Acute vs. Chronic IBS Acute IBS: There are instances when IBS symptoms appear after a particularly stressful event or after consuming certain foods. In these cases, symptoms might subside after a few days or weeks, especially if lifestyle changes are made to eliminate the trigger. Chronic IBS: In many cases, IBS is a chronic condition, meaning symptoms tend to recur over a long period. For some, this could mean symptoms lasting for years. However, symptom intensity can change, with some experiencing flare-ups followed by symptom-free periods. Factors Affecting the Duration of IBS Several factors play a role in how long IBS symptoms last. Below, we’ll explore these factors in detail:... --- ### Leaky Gut Solutions: Practical Steps to Rebalance Your Gut Health > Discover practical strategies to heal leaky gut syndrome naturally. Learn about gut-healing foods, stress management, and lifestyle changes for gut health. - Published: 2024-12-29 - Modified: 2025-03-17 - URL: https://vibrantnutrition.com.au/digestive-health/leaky-gut-solutions-practical-steps-to-rebalance-your-gut-health/ - Categories: Digestive Health Blog Posts Leaky gut syndrome occurs when the gut lining becomes compromised, leading to inflammation, food sensitivities, and other health issues. This article explores practical solutions, including dietary changes, stress management, and gut-healing nutrients, to rebalance gut health and improve overall well-being. Learn actionable steps to start your healing journey today! Our gut is more than just a place where food is digested; it's a thriving ecosystem that plays a significant role in our overall health and well-being. But what happens when that ecosystem is compromised? This is where the concept of "leaky gut" comes into play. Leaky gut syndrome, or increased intestinal permeability, occurs when the gut lining becomes damaged, allowing unwanted particles to pass into the bloodstream. This can lead to inflammation, food sensitivities, and a host of other health issues. If you're experiencing symptoms like bloating, fatigue, joint pain, or food intolerances, you might be dealing with a leaky gut. Fortunately, there are practical steps you can take to support your body and heal this condition. In this article, we will explore what leaky gut is, leaky gut treatment options, and how to heal leaky gut through diet and lifestyle changes. Key Points Leaky gut occurs when the gut lining becomes too permeable, leading to health issues. Symptoms of leaky gut include bloating, fatigue, joint pain, and food sensitivities. Diet changes, lifestyle adjustments, and targeted supplements can provide leaky gut solutions. Key steps to support gut health include reducing stress, avoiding inflammatory foods, and adding gut-healing nutrients. Understanding Leaky Gut To understand how to heal a leaky gut, it's helpful to know what causes it in the first place. The gut lining serves as a selective barrier-it allows nutrients to pass into the bloodstream while keeping harmful substances out. When the tight junctions between the cells of the... --- ### 10 Warning Signs of SIBO Symptoms You Shouldn't Ignore > Learn about SIBO symptoms, causes and treatments. How dietary & lifestyle adjustments and support can help manage Small Intestinal Bacterial Overgrowth. - Published: 2024-11-29 - Modified: 2025-02-12 - URL: https://vibrantnutrition.com.au/digestive-health/warning-signs-of-sibo-symptoms/ - Categories: Digestive Health Blog Posts Struggling with persistent digestive issues? This article highlights 10 warning signs of SIBO (Small Intestinal Bacterial Overgrowth) that shouldn't be ignored, including bloating, fatigue, nutrient deficiencies, and brain fog. Learn how to recognize symptoms, explore treatment options, and restore gut health through targeted dietary and lifestyle changes. Small Intestinal Bacterial Overgrowth (SIBO) is a condition characterised by an overgrowth of bacteria in the small intestine, where bacteria are normally present in much lower quantities compared to the large intestine. SIBO can lead to digestive disturbances, malnutrition, and even chronic health issues if left untreated. It's crucial to recognise the signs early so that appropriate nutritional and therapeutic interventions can be applied. Why Is SIBO a Concern? The small intestine plays a crucial role in nutrient absorption. When an overgrowth of bacteria occurs, it can interfere with this process, leading to malabsorption and deficiencies. These bacteria consume nutrients meant for your body, leading to imbalances that can impact overall health. Addressing SIBO effectively requires a multifaceted approach, including dietary changes, nutritional support, and in some cases, antimicrobial therapy. Here are 10 warning signs of SIBO symptoms that you should never ignore 1. Bloating After Eating One of the most common SIBO symptoms is persistent bloating, especially after meals. The overgrowth of bacteria in the small intestine can produce excess gas when they ferment the food you eat. This gas buildup leads to a swollen, bloated feeling that can be very uncomfortable. Bloating caused by SIBO often occurs even after consuming healthy foods like fruits and vegetables. Many of these foods contain fermentable carbohydrates, which the bacteria use as a food source, producing gases like hydrogen and methane. If bloating is a consistent part of your daily life, particularly after eating, it's important to consider the role SIBO might... --- ### How To Starve Bad Gut Bacteria? 8 Proven Ways > Starving bad gut bacteria is just the beginning. Discover how balanced diets, lifestyle changes, and probiotics can help create lasting gut and microbiome health. - Published: 2024-11-17 - Modified: 2025-03-17 - URL: https://vibrantnutrition.com.au/digestive-health/how-to-starve-bad-gut-bacteria/ - Categories: Digestive Health Blog Posts Achieving optimal gut health isn’t just about eliminating harmful bacteria—it requires a balanced approach. This guide explores the importance of microbial diversity, anti-inflammatory diets, probiotics, prebiotics, and lifestyle changes like exercise and sleep to foster a thriving gut microbiome for better overall health. Why Focusing Solely on Harmful Bacteria Won't Lead to Complete Gut Health A balanced gut microbiome is essential for overall well-being, but what exactly constitutes a "healthy" gut balance? The answer is complex and varies from individual to individual. Greater microbial diversity in the gut is linked to improved health, while a lack of diversity often corresponds with various health issues. Although there is currently no universal "ideal" gut profile, fostering a balanced microbiome is a key factor in maintaining optimal health. If you suspect that you have gut dysbiosis-an imbalance between beneficial and harmful bacteria-or an overgrowth such as Small Intestinal Bacterial Overgrowth (SIBO), targeting and reducing these bacterial overgrowths is a crucial first step toward gut health. However, for sustained improvement, it is equally important to promote the growth of beneficial bacteria. This guide provides a comprehensive approach to reducing harmful bacteria while creating an environment conducive to a healthy gut. Setting the Stage for Gut Health The most effective way to reduce harmful bacteria in the gut is through a strategic, holistic approach. While pharmaceutical or herbal antibiotics may be useful in the short term, long-term gut health requires more than temporary solutions. Supporting your gut with the right foods and establishing a healthier lifestyle can make these interventions more effective and reduce their side effects. The right approach begins with foundational lifestyle changes-specifically, adjustments to diet, exercise, and sleep. These lifestyle factors, although they might seem straightforward, can significantly influence the gut environment and improve microbial... --- ### How To Lose Weight With Insulin Resistance > Discover how to lose weight with insulin resistance. Learn about diet, lifestyle changes, and supplements that help you overcome insulin resistance effectively. - Published: 2024-10-25 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/weight-loss/how-to-lose-weight-with-insulin-resistance/ - Categories: Weight Loss Blog Posts - Tags: weight loss Understanding Insulin Resistance and Weight Loss Losing weight can be challenging, especially if you are dealing with insulin resistance. It often feels like no matter what you try, the stubborn weight won't budge. The truth is, insulin resistance can make weight loss a unique battle, but the good news is that it's possible to turn things around with the right approach. In this blog, we'll explore how you can lose weight effectively despite insulin resistance using diet, lifestyle changes, and supportive supplements. Key Points Insulin resistance can make losing weight challenging, but understanding it is the first step to managing it. Diet and lifestyle changes, especially focusing on low-glycaemic foods, can help overcome insulin resistance. Supplements and the Metabolic Balance Diet can be instrumental in reversing insulin resistance. What is Insulin Resistance? Understanding Insulin Resistance Insulin resistance occurs when your cells stop responding effectively to insulin-a hormone produced by the pancreas that helps regulate blood sugar levels. When this happens, your body needs more insulin to keep blood sugar levels stable. Over time, this can lead to high insulin levels, which makes losing weight more difficult and increases the risk of developing type 2 diabetes. Causes of Insulin Resistance Common causes of insulin resistance include: Sedentary lifestyle and lack of exercise. High-sugar diet and processed foods. Chronic stress and lack of sleep. These factors can all make it harder for your body to use insulin effectively, contributing to weight gain. Symptoms and Signs Some common symptoms of insulin resistance include:... --- ### Metabolic Balance Diet - Steps To Lasting Weight Loss Success > Achieve weight loss success with a clear food plan, healthy habits, and mindset shifts. Learn how the Metabolic Balance diet can guide you to your health goals - Published: 2024-09-17 - Modified: 2025-03-17 - URL: https://vibrantnutrition.com.au/weight-loss/3-steps-to-lasting-weight-loss-success/ - Categories: Weight Loss Blog Posts - Tags: weight loss Achieve Weight Loss Success with These 3 Essential Steps Embarking on a weight loss journey can feel overwhelming, especially with all the conflicting advice out there. But what if there were a simple framework to keep things clear and help you achieve sustainable results? As a clinical nutritionist, I've seen countless people struggle until they incorporate three crucial elements: a clear food plan, healthy habit upgrades, and mindset shifts. Today, I'll walk you through these three aspects and show you how they work together to help you find lasting success with weight loss-especially through the Metabolic Balance diet. 1. A Clear Food Plan: What, When, and How Much to Eat One of the most essential components of successful weight loss is knowing exactly what, when, and how much to eat. In a world full of convenience foods and inconsistent messaging, having a plan that cuts through the confusion is vital. This is where the Metabolic Balance diet framework comes in. The Metabolic Balance diet isn't just another weight loss fad; it's a personalised nutrition plan designed specifically for your body. Based on a comprehensive analysis of your unique biochemistry, the diet provides you with a detailed food list to help regulate your metabolism and balance hormones. This personalised approach helps ensure you're eating foods that support your individual health needs, avoiding foods that trigger weight gain, and helping you feel full and satisfied. A clear food plan means having a roadmap to follow. You know exactly what you're eating for each meal,... --- ### Unexpected Ways Alcohol And Caffeine Influence Gut Health  > Discover how alcohol and caffeine impacts on gut health, digestion, the microbiome, and tips for maintaining a healthy gut with gastro nutritionist Lisa Snowdon - Published: 2024-08-27 - Modified: 2024-10-15 - URL: https://vibrantnutrition.com.au/digestive-health/alcohol-and-caffeine-impact-on-gut-health/ - Categories: Digestive Health Blog Posts - Tags: gut health How Alcohol and Caffeine Impact Your Gut Health Raise your hand if you've ever felt the effects of caffeine or alcohol on your gut. We've all been there-whether it's that extra cup of coffee that has you racing to the bathroom or a fun night out that ends with your stomach in knots. These moments are your gut's way of communicating, sometimes with a gentle nudge and other times with a full-blown protest. Your gut plays a crucial role in your overall well-being, far beyond just digestion. It's a complex ecosystem that influences everything from your immune system to your mental health. The choices you make every day-what you eat, how you manage stress, and even how much you exercise-shape the health of your gut. In this blog post, we'll dive into how alcohol and caffeine can subtly, yet significantly, influence your gut health. You'll discover how these common lifestyle choices can either help maintain or disrupt the delicate balance in your digestive system. Let's explore how making mindful decisions can contribute to a healthier, happier gut! Understanding Gut Health Gut health is more than just a buzzword; it's about keeping your digestive system balanced and functioning at its best. It's the foundation of overall well-being, influencing everything from your immune response to your mental health. At the centre of gut health is the gut microbiome-a diverse community of trillions of microorganisms living in your digestive tract. These tiny but mighty microbes play a vital role in: Nutrient absorption Regulating... --- ### Constantly Bloated? Here Are 10 Reasons Why > Learn the top 10 reasons for being constantly bloated and practical prevention tips. Expert diet, lifestyle, and remedy advice for better comfort. - Published: 2024-07-12 - Modified: 2024-11-05 - URL: https://vibrantnutrition.com.au/digestive-health/constantly-bloated-here-are-10-reasons-why/ - Categories: Digestive Health Blog Posts - Tags: gut health Top Reasons You Feel Bloated and How to Fix It Do you find yourself constantly bloated without any clear reason? Bloating is an uncomfortable and frustrating problem that many people experience, and it can feel like you're always battling against your own body. The truth is, there are a number of common reasons for bloating, and they might not be what you think. Let's explore some of the most common causes of bloating and how you can start managing this persistent discomfort. 1. Overeating or Eating Too Quickly Overeating is a very common cause of bloating. When you eat too much or eat too quickly, your stomach can become overwhelmed, leading to that uncomfortable bloated feeling. To combat this, try to slow down when eating and practice portion control to give your digestive system a better chance to keep up. Eating mindfully can also make a big difference. When you take your time to chew each bite thoroughly, the food is more broken down making it easier to process what's coming in, which makes digestion much easier. Your stomach doesn't have teeth so your mouth needs to do that work. Mindful eating isn't just about portion control; it's also about tuning into your body's hunger signals. By doing this, you can prevent overeating, which in turn reduces bloating after eating. Additionally, a practice known as "rest-and-digest" is highly beneficial. It means taking time before eating to relax and prepare your body for digestion. Stress or eating on the go can... --- ### Are You At Risk? Early Warning Signs Of Metabolic Syndrome > Learn the early warning signs of metabolic syndrome and find out if you're at risk. Discover symptoms, causes, and prevention tips. - Published: 2024-06-11 - Modified: 2024-09-14 - URL: https://vibrantnutrition.com.au/weight-loss/metabolic-syndrome-are-you-at-risk/ - Categories: Weight Loss Blog Posts - Tags: weight loss Recognising the Early Signs and Risk Factors of Metabolic Syndrome Metabolic syndrome is becoming increasingly common, and it's essential to understand what it is, how to recognise it early, and what you can do about it. This blog post will guide you through the basics of metabolic syndrome, its early warning signs, risk factors, and treatment options. If you're looking for a personalised nutrition program to help manage or resolve symptoms, read on to find out how you can take control of your health. "More than 35 per cent of Australian adults have metabolic syndrome. This is higher in people with diabetes. " - Better Health Channel What is Metabolic Syndrome? Metabolic syndrome isn't a single disease but rather a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes. To be diagnosed with metabolic syndrome, you typically need to have at least three of the following five risk factors: Excessive Waist Circumference: A waist measurement of over 102 cm in men and 88 cm in women. Elevated Blood Pressure: A reading of 130/85 mm Hg or higher, or being on medication for hypertension. High Fasting Blood Sugar Levels: Fasting blood glucose levels of 5. 6 mmol/L or higher, or being on medication for elevated blood glucose. High Triglyceride Levels: Blood triglycerides levels of 1. 7 mmol/L or higher, or being on medication for high triglycerides. Low HDL Cholesterol Levels: HDL cholesterol levels below 1. 0 mmol/L for men and below 1. 3... --- ### Leaky Gut Exposed: Causes, Symptoms, And Quick Fixes  > Discover the causes, symptoms, and quick fixes for leaky gut. Learn how to support IBS, treat SIBO naturally, and manage histamine intolerance effectively. - Published: 2024-05-28 - Modified: 2024-08-27 - URL: https://vibrantnutrition.com.au/digestive-health/leaky-gut-exposed-causes-symptoms-and-quick-fixes/ - Categories: Digestive Health Blog Posts - Tags: gut health Understanding Leaky Gut Leaky gut, or increased intestinal permeability, occurs when the lining of the small intestine becomes damaged. This damage allows undigested food particles, toxins, and bacteria to "leak" through the intestinal wall into the bloodstream, triggering inflammation and a host of health issues. " All disease begins in the (leaky) gut. " - Dr. Alessio Fasano, Director of the Center for Celiac Research and Treatment at Massachusetts General Hospital. In this blog, we'll uncover the common causes of leaky gut, explore its symptoms, and outline effective strategies for healing, while also touching on related concerns like IBS support, SIBO natural treatment, and histamine intolerance. The Role of the Gut Lining The gut lining plays a crucial role in your health. It acts as a barrier, controlling what gets absorbed into your bloodstream. When this lining is compromised, it can lead to increased intestinal permeability. This is the hallmark of Leaky Gut Syndrome. Common Causes of Leaky Gut Understanding the common causes of leaky gut is crucial for prevention and management. By identifying and addressing these underlying causes, you can take proactive steps towards healing your Chronic Stress Stress isn't just a mental issue; it has profound effects on physical health, including gut health. Chronic stress can weaken the immune system, reduce blood flow to the digestive tract, and alter gut microbiota, all of which can contribute to the development of leaky gut. Medications Certain medications, particularly nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and aspirin, can damage the gut... --- ### Continuous Glucose Monitoring For Improved Health Outcomes > Discover how non-diabetics can use Continuous Glucose Monitoring (CGM) for tailored health strategies to prevent chronic diseases and boost wellness. - Published: 2024-04-15 - Modified: 2024-11-07 - URL: https://vibrantnutrition.com.au/weight-loss/continuous-glucose-monitoring-benefits-for-non-diabetics/ - Categories: Weight Loss Blog Posts - Tags: CGM, stress management How Non-Diabetics Can Use Continuous Glucose Monitoring to Enhance Health and Prevent Disease As a clinical nutritionist, I've seen firsthand how testing and personalised data can transform health and wellness strategies. Continuous Glucose Monitoring (CGM) systems have long been important in diabetes management. Now, they are changing how we think about nutrition and health for people without diabetes. In my CGM Program, I offer individual support around a two-week trial with a CGM. This helps people see how their bodies respond to different daily activities and foods. This blog will look at the benefits of CGM for people without diabetes. It will highlight how CGM helps make better choices about diet, exercise, and lifestyle for good health. What is a CGM? A continuous glucose monitor (CGM) is a sophisticated device designed to monitor blood glucose levels in real-time. It uses a small sensor placed just below the skin. This sensor continuously measures glucose levels in the fluid around the cells. The system sends these measurements directly to a mobile device, providing users with instant updates on their glucose fluctuations. This technology is very useful in nutritional medicine. It helps improve blood sugar and metabolic health, which are essential foundations for overall health & longevity. The CGM helps clinical nutritionists and clients customise dietary plans accurately. This improves the personalisation of nutrition strategies. It ensures that recommendations are effective based on each person's metabolic responses. Understanding CGM and Its Application for Non-Diabetics CGM technology provides ongoing information about glucose levels all... --- ### Energy Zapper: Exploring The Link Between Epstein-Barr Virus & Chronic Fatigue > Uncover essential insights on reactivated Epstein-Barr Virus, including symptoms, diagnosis techniques, and natural treatment methods. - Published: 2024-02-04 - Modified: 2024-10-26 - URL: https://vibrantnutrition.com.au/epstein-barr-virus/ebv-chronic-fatigue-link/ - Categories: Epstein-Barr Virus Blog Posts - Tags: EBV Understanding and Managing Reactivated Epstein-Barr Virus and Chronic Fatigue Syndrome The Epstein-Barr Virus (EBV), best known as the cause of infectious mononucleosis, is a widespread virus that remains dormant in many individuals. However, in certain cases, it can reactivate, leading to a range of health issues, including Chronic Fatigue Syndrome (CFS). This blog aims to delve into the complexities of reactivated EBV and its connection to CFS, offering insights into natural treatment options and lifestyle adjustments that can aid in managing these conditions. By understanding these illnesses and exploring holistic approaches, individuals may find effective ways to alleviate symptoms and improve their quality of life. What is Epstein-Barr Virus? EBV is a member of the herpes virus family and one of the most common viruses worldwide. It is typically transmitted through saliva and often contracted in early adulthood. Initial symptoms may include fever, sore throat, and swollen lymph nodes, resembling a case of the flu. Once the acute phase passes, the virus remains dormant in the body. However, certain factors can trigger its reactivation, leading to various health issues. Reactivation of EBV: Triggers, Risk Factors & Tests Reactivation of EBV can occur due to a weakened immune system, stress, hormonal changes, or other health conditions. It often goes unnoticed but can contribute to prolonged fatigue, joint pain, and other symptoms. The Epstein-Barr Virus (EBV) is a significant player in various health conditions, notably infectious mononucleosis. Often referred to as "mono," this illness is characterised by symptoms like swollen lymph nodes,... --- ### The Hidden Players in Weight Loss: A Deep Dive into Hormonal Balance > Explore hormone balance for weight loss. Learn to manage leptin, insulin, cortisol for health. Get tips for effective hormonal weight control. - Published: 2024-01-04 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/weight-loss/hormones-and-weight-loss/ - Categories: Weight Loss Blog Posts - Tags: weight loss, weight loss programs Harmonising Hormones for Weight Loss Success Weight loss is a journey fraught with challenges and misconceptions, especially when it comes to understanding the role our bodies play in this process. One critical aspect that often goes overlooked is the hormonal influence on weight and metabolism. In this blog, we delve into the world of hormones that are integral to controlling your appetite, metabolism, and ultimately, your weight. We'll explore how hormones like leptin, insulin, ghrelin, GLP-1, cortisol, thyroid hormones, and oestrogen can either aid or hinder your weight loss efforts. Whether you're struggling to shed those last few stubborn kilos or are on a longer weight loss journey, understanding these hormonal dynamics can be a game-changer. Understanding the Hormones Leptin: The Satiety Hormone Leptin, often referred to as the satiety hormone, is a crucial player in managing appetite and weight. Produced by our fat cells (adipocytes), leptin's primary role is to signal the brain when you're full, helping regulate food intake. However, the effectiveness of leptin can be compromised by a condition known as leptin resistance. In this state, despite having adequate or high levels of leptin, the brain fails to receive or recognise the fullness signal, leading to overeating and weight gain. This condition is akin to the scenario observed in leptin-deficient mice, who exhibit insatiable appetites and significant weight gain. Understanding and addressing leptin resistance is key to restoring healthy appetite control and aiding weight loss. Insulin: Glucose Regulation Insulin, a hormone produced by the pancreas, is often... --- ### Beyond Heartburn: Understanding the Deeper Causes of Acid Reflux > Join our clinical nutritionist in Sydney for a journey to digestive health. Discover holistic acid reflux treatment and understand root causes. - Published: 2023-12-21 - Modified: 2024-09-14 - URL: https://vibrantnutrition.com.au/digestive-health/root-causes-of-acid-reflux/ - Categories: Digestive Health Blog Posts - Tags: clinical nutritionist in Sydney, digestive upset An Introduction to GORD & Acid Reflux Treatment Acid reflux, a common gastrointestinal issue that clients come to me for, affects millions globally. Characterised by the uncomfortable sensation of stomach contents flowing back into the oesophagus, it not only causes discomfort but can also lead to more severe conditions like Gastroesophageal Reflux Disease (GORD). This blog post delves into the underlying mechanisms of acid reflux, explores its root causes, and highlights natural treatment strategies, culminating in an introduction to my comprehensive Gut Fix program designed to restore digestive health. What is Acid Reflux? At its core, acid reflux occurs when the oesophageal valve system, which normally prevents the back-flow of stomach contents, fails. This results in symptoms like heartburn, regurgitation of food, nausea, bloating, and upper abdominal discomfort. Understanding the distinction between acid reflux, its chronic form GORD/GERD, and heartburn as a symptom is crucial for effective treatment. This failure of the oesophageal valve system not only leads to the classic symptoms but can also manifest as a persistent burning feeling in the chest and chronic cough, especially after eating or at night. These symptoms are more than mere discomforts; they signal that the body's natural digestive barrier isn't functioning as it should. Recognising these less obvious signs of acid reflux and GORD is vital in seeking timely and effective treatment, ensuring that the condition is managed before it progresses to more severe complications The Oesophageal Valve System: A Critical Player The oesophageal valve system, comprising the lower esophageal sphincter... --- ### Uncovering the Health Benefits of Cinnamon > Explore the health benefits of cinnamon, from enhancing digestion to balancing blood sugar. Discover how this spice can boost your wellness. - Published: 2023-09-30 - Modified: 2024-10-28 - URL: https://vibrantnutrition.com.au/food-focus/uncovering-the-health-benefits-of-cinnamon/ - Categories: Food Focus Blog Posts - Tags: food focus. The Wellness Wonders of Cinnamon Derived from the bark of cinnamon trees, this ancient spice has been used for centuries not only as a flavour enhancer but also for its numerous health benefits. But did you know that there are two main types of cinnamon, each with its unique properties? In this blog post, we'll uncover the health benefits of cinnamon, delving into its nutritional profile, impact on blood sugar management, heart health, antioxidant and anti-inflammatory properties, and its potential role in brain health. Get ready to be amazed by the wonders of this multifaceted medicinal plant! Key Takeaways Cinnamon is a nutrient-rich spice that may offer health benefits such as improved blood sugar management, heart health protection, and brain health promotion. Cinnamon has antioxidant and anti-inflammatory properties to contribute to overall wellbeing. Learn tips for adding cinnamon to your diet with recipes for enjoying its unique flavour. Cinnamon: Exploring the Two Main Types Cinnamon comes in two main varieties: Cassia and Ceylon. Cassia cinnamon, the more common type, is characterised by its stronger flavour, lower price, and higher coumarin content. On the other hand, Ceylon cinnamon, also known as true cinnamon, boasts a milder flavour, is more expensive, and contains significantly lower coumarin content. While Cassia cinnamon is generally safe for most individuals to consume in moderation, excessive consumption or taking cinnamon supplements containing Cassia could pose risks, particularly for: children those with liver disease those with gastroparesis Conversely, Ceylon cinnamon, which can be found in specialty stores and... --- ### Boosting Your Microbiome: The Importance of Daily Fibre Intake > Learn how to reach 35g of daily fibre for enhanced gut health and weight loss. Our guide provides a detailed daily meal plan - Published: 2023-08-29 - Modified: 2024-10-28 - URL: https://vibrantnutrition.com.au/digestive-health/daily-fibre-intake/ - Categories: Digestive Health Blog Posts, Weight Loss Blog Posts - Tags: constipation, gut health, microbiome, nutritionist near me, weight loss How to Get 35g of Fibre a Day The importance of dietary fibre is often overshadowed by the glamorous world of superfoods and supplements. However, incorporating an adequate amount of fibre into our daily diet has many benefits, from supporting our digestive health to aiding weight loss. In this post, we'll delve into the benefits of fibre, and I'll walk you through an example of a day's meal plan to help you achieve at least 35g dietary fibre intake. The Marvels of Fibre Champion for Gut Health: Fibre plays a pivotal role in promoting a healthy gut. It acts as food for the beneficial bacteria in our intestines, allowing them to flourish. A healthy gut microbiome can positively impact digestion, reduce inflammation, and even boost our immune system. Smooth Operator for Digestion: Fibre aids in smooth digestion by adding stool bulk and softening them. This helps prevent constipation and ensures regular bowel movements. Weight Loss Ally: High-fibre foods tend to be more filling, which means you're likely to eat less and stay satisfied longer. Plus, they typically have fewer calories for the same volume of food. Daily Fibre Intake Recommendations In Australia, the National Health and Medical Research Council (NHMRC) has provided specific guidelines on the daily dietary fibre intake for optimal health. For Australian men, the recommended daily intake is about 30 grams of fibre, while for women, it stands at around 25 grams. It's worth noting that these recommendations serve as a baseline for general health maintenance. For... --- ### Blood Sugar Balance, Gut Health, and Sustainable Weight Loss  > Discover the key to optimal blood sugar balance, nurturing gut health, and losing weight sustainably. Learn from science-backed strategies. - Published: 2023-07-30 - Modified: 2024-11-06 - URL: https://vibrantnutrition.com.au/weight-loss/blood-sugar-control-and-sustainable-weight-loss/ - Categories: Weight Loss Blog Posts - Tags: gut health, weight loss Mastering Metabolic Health Every day, we engage in a silent dance with our bodies that impacts our energy, mood, body weight, and overall wellness. This dance, in large part, is orchestrated by our metabolism, an intricate network of processes that convert food into fuel and manage its use throughout the body. Our metabolic harmony, or lack thereof, greatly influences key aspects of our health, such as blood glucose levels, gut health, and weight gain. In this blog post, we delve into the intricate connections between these factors and provide actionable strategies for mastering metabolic harmony. Understanding Metabolic Harmony Metabolic health might seem like a complex term, but at its core, it's all about balance. In simple terms, metabolism is the process by which your body converts what you eat and drink into energy. Even when your body is at rest, it requires energy for functions such as breathing, circulating blood, and cell repair. The number of calories your body uses for these basic functions is known as your basal metabolic rate. Good metabolic health means that all the little chemical reactions inside your body are working properly, which helps maintain your energy levels, keep your weight in check, and allows your body to perform its best. Poor metabolic health, on the other hand, can increase the risk of chronic conditions such as diabetes, heart disease, and obesity. Blood Sugar Management Blood sugar, or glucose, is a critical source of energy for your body's cells. Our bodies primarily get glucose from... --- ### 10 Common Culprits Behind Gut Microbiome Imbalance > Explore the top lifestyle and environmental factors that cause gut microbiome imbalance. Learn how to correct microbiome dysbiosis. - Published: 2023-06-27 - Modified: 2025-02-21 - URL: https://vibrantnutrition.com.au/digestive-health/ten-factors-that-disrupt-your-microbiome/ - Categories: Digestive Health Blog Posts - Tags: microbiome What disrupts the gut microbiome? The microbiome, the intricate ecosystem of trillions of microorganisms living in and on our bodies, plays a fundamental role in our overall health. These microbes aid in everything from digestion and nutrient absorption to immunity and mental health. However, this delicate balance can be disrupted by various lifestyle and environmental factors. Here, we dive into ten key factors that can cause gut dysbiosis and offer strategies for preserving the gut microbiome. 1. Antibiotics Use Antibiotics are a double-edged sword. While they are essential in combating bacterial infections, they can also indiscriminately destroy beneficial bacteria within the gut. This can lead to a condition known as dysbiosis, a disruption of the microbial balance, which can further contribute to health issues like gastrointestinal disorders and obesity. Whenever possible, antibiotics should be used judiciously, and post-antibiotic gut health recovery, including the use of probiotics and a diet rich in fibre, should be considered. 2. Diet The food we consume directly impacts our microbiome. A diet high in processed foods, sugars, and unhealthy fats can diminish the diversity and abundance of beneficial microbes. On the other hand, diets lacking in dietary fibre, the primary food for these microbes, can also disrupt the microbial balance. To nourish your gut microbiome, focus on a balanced diet abundant in diverse plant-based foods, lean proteins, healthy fats, and rich in fibre. 3. Chronic Stress Constant exposure to stress can lead to significant changes in your gut microbiome, influencing its composition and function. Additionally,... --- ### Good Gut Health and Weight Loss > Discover the powerful role of gut health in weight loss. Learn how a balanced microbiome, probiotics, prebiotics, and a diverse diet can aid weight management. - Published: 2023-05-12 - Modified: 2025-03-11 - URL: https://vibrantnutrition.com.au/weight-loss/good-gut-health-and-weight-loss/ - Categories: Weight Loss Blog Posts, Digestive Health Blog Posts - Tags: gut health, weight loss Transforming Your Body Through Optimising Your Microbiome The gut, often referred to as our "second brain," plays a crucial role in our overall well-being. In recent years, the relationship between good gut health and weight loss has been a topic of extensive research. In this blog post, we will explore the connection between gut bacteria and weight management, shedding light on how a healthy gut can help you lose weight and achieve your ideal body weight. The Role of Gut Microbiota The human gut is home to trillions of microorganisms, collectively known as the gut microbiota. These tiny organisms play a vital role in various bodily functions, including digestion, immune function, and even mood regulation. Research has shown that the gut microbiome can also impact weight loss. A balanced gut microbiome helps maintain a healthy weight by: Regulating metabolism: The gut microbiota helps break down complex carbohydrates and fibres, converting them into short-chain fatty acids (SCFAs), which provide energy and help regulate metabolism. Controlling appetite: SCFAs stimulate the production of appetite-regulating hormones like leptin and peptide YY, helping you feel full and reducing cravings. Reducing inflammation: A healthy gut microbiome helps to maintain a balanced immune response, reducing chronic inflammation, which has been linked to obesity. Probiotics and Weight Loss Probiotics are live microorganisms that can provide health benefits when consumed. Research suggests that certain strains of probiotics may promote weight loss by: Modulating gut microbiota: Probiotics can help increase the number of beneficial gut bacteria, leading to improved gut... --- ### Understanding SIBO: Causes, Symptoms, and Natural Treatment Options > Learn about SIBO treatment, symptoms, causes and diagnostic options. Could SIBO be the cause of your digestive discomfort? - Published: 2023-04-08 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/digestive-health/understanding-sibo/ - Categories: Digestive Health Blog Posts - Tags: gut health, SIBO Understanding SIBO: Causes, Symptoms, and Natural Treatment Options  Introduction to SIBO SIBO, or Small Intestinal Bacterial Overgrowth, is a gastrointestinal disorder characterised by an overgrowth of bacteria in the small intestine. Under normal circumstances, the small intestine contains a relatively few bacteria compared to the large intestine. However, when the bacterial population in the small intestine becomes overgrown, it can lead to a variety of issues. Small intestinal bacterial overgrowth disrupts the normal function of the small intestine by interfering with the absorption of nutrients, damaging the intestinal lining, and causing inflammation. It can result in a range of uncomfortable symptoms, such as bloating, abdominal pain, diarrhoea and/or constipation and fatigue. The presence of excess bacteria can lead to the production of gas and other by products, which can further exacerbate these symptoms and negatively impact overall gut health. In SIBO, the excess bacteria in the small intestine can produce various byproducts during their metabolic processes. These byproducts include: Short-chain fatty acids (SCFAs): While SCFAs like acetate, propionate, and butyrate can have beneficial effects on gut health when produced in the large intestine, excessive production in the small intestine may contribute to bloating and other symptoms associated with SIBO. Organic acids: Excess bacteria can produce organic acids such as lactic acid and succinic acid, which can cause an imbalance in the small intestine's pH levels, potentially leading to irritation and inflammation. Amines and ammonia: Bacteria in the small intestine can produce amines and ammonia from the breakdown of proteins. These... --- ### How does the Metabolic Balance Program work? > Explore the Metabolic Balance Program: Transform your life with personalised nutrition. Get expert help and start your journey to optimal health today. - Published: 2023-03-21 - Modified: 2024-06-05 - URL: https://vibrantnutrition.com.au/weight-loss/how-does-metabolic-balance-work/ - Categories: Weight Loss Blog Posts - Tags: metabolic balance program, weight loss What is the Metabolic Balance® Diet? An Overview of the Program and its Principles Metabolic Balance® is a personalised nutrition program that aims to balance hormones and optimise health through an individualised food plan. The program is based on the principle that each person's body has unique nutritional requirements, and that by providing the right balance of nutrients, you can achieve optimal health and wellness. Metabolic Balance® uses a scientific approach to nutrition, using blood tests to analyse each individual's current health status and develop a food plan that meets their unique needs. The Metabolic Balance® program is built on the belief that hormonal balance is a key factor in achieving and maintaining optimal health. The program's food plan is designed to support the body's natural hormonal balance, helping to regulate blood sugar levels, balance insulin levels, and support healthy metabolism. By balancing hormones, Metabolic Balance® aims to help you achieve sustainable weight loss, increased energy levels, improved digestion, and better overall health. The program includes a thorough intake process, including blood tests and a detailed health assessment, to create a nutrition plan that meets each participants specific needs, preferences, and health goals. The program also provides ongoing support from certified coaches, who help individuals stay on track and make adjustments to their food plan as needed. The Importance of Hormonal Balance in Health and Weight Management Hormones play a crucial role in regulating various bodily functions, including metabolism, appetite, and energy levels. Hormonal imbalances can lead to weight gain... --- ### Developing a Strong Weight Loss Mindset: Essential Strategies and Tips > The components of a weight loss mindset, including building a support system, addressing emotional eating, practicing mindfulness, and celebrating progress. - Published: 2023-02-23 - Modified: 2024-10-15 - URL: https://vibrantnutrition.com.au/weight-loss/weight-loss-mindset/ - Categories: Weight Loss Blog Posts - Tags: weight loss, weight loss mindset Developing a Strong Weight Loss Mindset: Essential Strategies and Tips If you're looking to lose weight, it's important to recognise that success in this area requires more than just physical changes to your diet and exercise routine. To achieve  successful weight loss, you also need to make mindset shifts that help you develop healthier habits and attitudes toward food, exercise, and self-care. In this post, we'll explore five key mindset shifts that can help you with losing weight for the long-term. Whether you're just starting out on your weight loss journey, or you've hit a plateau, these mindset shifts can help you stay motivated, overcome obstacles, and create a healthier, more sustainable lifestyle.   Focus on Long-Term Habits, Not Short-Term Fixes: One of the most important shifts in  negative mindset for weight loss success is to focus on building healthy, sustainable habits rather than looking for quick fixes or crash diets. Instead of setting unrealistic goals and trying to lose a lot of weight in a short period of time, focus on making small, incremental changes to your daily habits that you can maintain over the long-term. For example, start by cutting back on sugary drinks or processed foods, and gradually work towards incorporating more fruits, vegetables, and lean protein into your meals. Adopt a Growth Mindset A growth mindset for weight loss is the belief that you can learn and develop new skills and abilities with effort and persistence. This mindset is particularly important for successful weight loss because... --- ### Interesting Guide To Annual Health Check For Personalised Nutrition > Is it time for your annual health check? If you've been meaning to take control of your health the first step is to find out where you are now. - Published: 2021-01-10 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/digestive-health/annual-health-check-up/ - Categories: Digestive Health Blog Posts - Tags: health check Get On Top Of Your Blood Tests! The best time to plant a tree was 20 years ago. The second best time is now. So if you've been meaning to take control of your health the first step is to find out where you are now. Then we can create a plan to get you from where you are to where you want to be. And what better way to do that, than to get things on the right track with an annual health check-up. Why is it important? As we get older, it becomes important to have annual health check-ups. Because let's face it, unfortunately, our bodies tend to slow down and things begin to get out of whack. So, in order to keep that spring in your step, and live life to the fullest, you need to stay on top of things. My motto is 'better to prevent than to cure', as prevention is easier and cure takes more time and effort. Annual health checks allow you to catch things in the early stages, giving you time to 'correct' that which has gone a little off balance. Some issues we may encounter are - pre-diabetes, high cholesterol, fatty liver, etc. These are accumulative and don't happen overnight - referred to as lifestyle diseases. The younger versions of ourselves often felt that we were invincible and would live forever. Although while young, your body coped and bounced back well, these actions set things in motion. Health issues you perhaps begin... --- ### Microbiome Testing for Digestive Health - IBS Support > GI-Map is a functional medicine microbiome test, looking at various digestive markers and pathogens for IBS treatment. - Published: 2020-04-15 - Modified: 2024-05-09 - URL: https://vibrantnutrition.com.au/digestive-health/microbiome-testing-and-manipulation/ - Categories: Digestive Health Blog Posts - Tags: Gut testing, microbiome mapping The GI-Map is a functional medicine test designed to detect microbes that may be disturbing normal microbial balance or contributing to illness as well as indicators of digestion, absorption, inflammation, and immune function. At times, as a Nutritionist, I look at this test as a means to identify underlying causes of your presenting health issue. Gut Microbiome Test This month I thought I'd talk to you about one of the types of functional medicine testing that I do - GI map to assess your gut microbiome. This is also referred to as a Comprehensive Digestive Stool Analysis (CDSA) or Complete Microbiome Analysis test. This is a test that quantifies gut bacteria, fungi, viruses, and parasites using qPCR. It also gives information about: Specific digestive markers Pancreatic elastase, steatocrit, anti gliadin IgA (gluten sensitivity marker), Beta glucuronidase (high levels may indicate unfavourable metabolic changes in the colon), occult blood, SIgA (immune response), calprotectin (inflammation), Zonulin (leaky gut marker). Opportunistic bacteria overgrowth Bacteria that can be problematic if overgrown in the GI tract. Normal commensal bacteria What good bacteria you have or is missing. Pathogens Bacterial, parasitic, viral, worms, fungi and yeasts. Health conditions Calprotectin is a biomarker that assesses inflammation in the gastrointestinal tract. This test helps to distinguish between IBD and IBS. A healthy gut microbiome, which refers to the diverse community of bacteria, viruses, fungi, and other microorganisms living in our gut, is increasingly recognised for its role in mental well-being. Studies have shown that a balanced microbiome can positively affect the brain and influence mood, stress response, and anxiety levels. This connection, often termed the "gut-brain axis," suggests that maintaining gut health through diet, probiotics, and lifestyle choices can be a crucial component of mental health care. Furthermore, disruptions in the microbiome have been linked to a range of mental health conditions, including... --- ### Constipation | Tips on how to prevent & manage > Explore effective constipation prevention and relief methods with IBS specialist and Sydney Nutritionist Lisa Snowdon. Gain expert advice for digestive health. - Published: 2019-12-16 - Modified: 2024-10-19 - URL: https://vibrantnutrition.com.au/digestive-health/constipation-part-2/ - Categories: Digestive Health Blog Posts - Tags: constipation, energy, fibre, hormone imbalance, IBD, IBS, microbiome, senna, soluble fibre, stress Well, this is the last blog for year and what a way to end it -  CONSTIPATION!  Last month we talked about what it actually means to be constipated difficulty emptying bowels and/or not having bowel movements daily. tests that can be done to find the underlying cause of constipation - when increasing fibre, water, and exercising doesn't improve symptoms of constipation. contributing factors to constipation and defecation problems other than the usual suspects. So now, how to manage chronic constipation with foods and, how stress is a major game player when it comes to treat constipation. What to do for regular bowel movements We should all aim to have at least 30g of fibre a day and drink plenty of water (at least 2L), as set out by the National Health and Medical Research Council (Australia), for the average healthy adult. We all at different times have things going on in our lives and health, that will affect bowel function. So, we need to be adapting our water and fibre intake, along with other foods to support good intestinal health. Eating from all colours of the rainbow, to get both soluble and insoluble fibre. A well as, all of the wonderful nutrients they possess, that exert excellent health benefits. Soluble fibre This comes from pectin, gums, and mucilage found in fruits, vegetables and, legumes. These produce a gel-type substance when in contact with water, like psyllium, absorbing it - adding bulk. Feeding your microbiome, activating fermentation - which also sets off... --- ### Find The Root Cause Of Constipation > Explore the root cause of constipation beyond the usual suspects. Learn about diagnostic tests to uncover underlying factors with functional medicine. - Published: 2019-12-16 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/digestive-health/constipation/ - Categories: Digestive Health Blog Posts - Tags: CDSA, constipation cause, gut health, microbiome, stool test This month we'll be talking about constipation. I'll talk about the root causes, what tests you can do to find the constipation causes when the usual culprits are not at play. Then next month I'll give you a guide as to other strategies that can help to ease  constipation symptoms. As well as, what you should not do, in regard to 'medications' that manage constipation. And, how our good old friend stress, can play a role in causing constipation. For many it's a myth that constipation is just temporary or can be solved with simple lifestyle changes like drinking more water, exercising and eating more fibre. Many who experience chronic constipation will find their constipation persists in spite of doing all the right things. They've tried all the usual remedies and they either don't work or they work but bring horrible side effects like bloating and cramping. Constipation meaning The American Society of Gastroenterology defines constipation as having fewer than three bowel movements per week. Symptoms may include infrequent stools, hard stools, incomplete emptying of bowels and straining to have a bowel movement. You may have been diagnosed with IBS-C (constipation) or functional constipation (more from the ROME foundation about the minor differences) but the greater issue is that constipation itself is a symptom with an underlying root cause. You can dig deeper into finding this root cause and then the solution to fix it. Don't just accept a diagnosis of constipation, a symptom that can have dramatic negative effects on... --- ### Prebiotics & Probiotics & When To Best Use Them > Prebiotics nurture your body's beneficial bacteria, like Bifidobacteria and Lactobacilli, helping to restore your gut's natural flora. - Published: 2019-10-07 - Modified: 2024-10-19 - URL: https://vibrantnutrition.com.au/digestive-health/prebiotics-probiotics-part-2/ - Categories: Digestive Health Blog Posts - Tags: antibiotics, arthritis, bacteria, Candida, constipation, diarrhoea, eczema, gastrointestinal, gut flora, gut health, inflammation, inulin, prebiotics, rheumatoid arthritis I'm sure that this month you're curious to know a little more about pre & probiotics, now that you know that they help to maintain your gut happy and healthy. Remember that probiotics are live bacteria that live in your intestinal system. Keeping your immune system balanced, working well and, therefore, your health in tip-top shape. Prebiotics support the growth of your natural bacteria, such as  Bifidobacteria and Lactobacilli.  As well as maintaining your natural gut flora balanced, with the 'good and the bad' Why you need both (at the right stages of your rebalancing) You may be wondering, "Is it necessary to have both? " "Isn't having healthy probiotics enough? " Well the answer to your first question, is YES. It is important to have both, as they support each other. Even though they may have different functions in your gut, you need to have both in order to have overall good health. Prebiotics help to protect you from bacteria that can cause you harm, or fungal overgrowth - such as in Candida. This is because they support the growth of your natural bacteria. They are important in reducing inflammation that occurs Irritable Bowel Disease, Irritable Bowel Syndrome, Crohn's Disease and Ulcerative Colitis; which affect your ability to absorb nutrients and digest food properly. Probiotics help reduce inflammation within your body, that can cause you to develop other health issues. Problems such as eczema, food allergies and constipation. What foods are they in? You are able to get good sources of prebiotics, mainly... --- ### Prebiotics & Probiotics - What Are They & How They Help > Discover the essential roles of prebiotics and probiotics in gut health. Learn how they benefit your body with our guide. - Published: 2019-09-03 - Modified: 2024-10-19 - URL: https://vibrantnutrition.com.au/digestive-health/probiotics/ - Categories: Digestive Health Blog Posts - Tags: constipation, diarrhoea, digestive upset, good bacteria, gut health, prebiotics Understanding the Benefits of Prebiotics and Probiotics for Digestive Wellness I'm sure that you've all heard about pre and probiotics at some point in your life. And I'm also sure that you're all wondering "what does this all mean for my gut? " and, "What is the difference between the two? " Well, in this month's post I'll be telling you all about them. Then I'll follow it up in next month's article by looking at why they are necessary, where to find them and lastly, how to incorporate them in your diet, or not, for improved health and wellbeing. What are they? Let's start with good old PROBIOTICS, which have been in the spotlight for many years. They are the naturally occurring bacteria living in your intestinal system, or 'microbiome'. YES! Your intestines have their own delicate ecosystem, which can easily become unbalanced. Making it important to keep it healthy and, balanced. Over the past few years, we have started to become more aware of PREBIOTICS. But many of you are still unsure as to what they are and why you need them. Prebiotics were introduced to the world around 1995 by Prof Glenn. R. Gibson and Marcel. B. Roberfroid. They discovered that there are certain undigestible foods (insoluble fibre) and importantly, that they support the growth and function of the natural bacteria in your intestinal system. Since then, they have also found that fermented foods have a similar action. Why are they important? Probiotics are very important for maintaining... --- ### Histamine Intolerance Treatment Options > Explore Histamine Intolerance Treatments with Vibrant Nutrition. Get Expert Advice on Digestive Health Solutions. - Published: 2019-08-06 - Modified: 2024-10-26 - URL: https://vibrantnutrition.com.au/digestive-health/histamine-intolerance-part-2/ - Categories: Digestive Health Blog Posts - Tags: allergy, histamine, histamine intolerance, IBS Coping with Histamine Intolerance: Tips and Strategies Last month we looked at what histamine intolerance symptoms are, what causes it and its effects on the body. Put simply, it's when your body is flooded with histamine that it can't break down fast enough. Unfortunately, when investigated by doctors, there are no apparent 'issues'. Have you ever heard "there is nothing more that can be done"? Or perhaps you have been prescribed some 'band-aid' medication. This only helps manage your symptoms and not the cause. Fortunately, there are many things you can do to help reduce histamine levels. As with anything, it will take some time depending on the underlying causes. But you will get there! You just need to be patient and committed. I have helped many people improve (including myself), by following some simple steps. Testing for Underlying Causes of Histamine Intolerance Identifying the root causes of this intolerance is vital to making progress with symptoms. They can be caused by a variety of factors such as genetics, infections, gut dysbiosis, oestrogen dominance, progesterone deficiency, stress and environmental triggers & heavy metals. Tracking Histamine Symptoms The first step is maintaining a food & mood journal to track symptoms and pinpoint potential triggers. High-histamine foods such as aged cheeses, fermented foods, and processed meats can often trigger symptoms in those with histamine excess. In addition, alcohol, stress, and hormonal fluctuations can also contribute to histamine intolerance. Once potential triggers have been identified, it may be necessary to undergo testing to... --- ### Histamine Intolerance Symptoms Causes and Effects > Discover the causes, symptoms, and natural remedies for histamine intolerance to improve your health and manage your symptoms effectively. - Published: 2019-07-15 - Modified: 2024-10-24 - URL: https://vibrantnutrition.com.au/digestive-health/histamine-intolerance/ - Categories: Digestive Health Blog Posts - Tags: allergy, hayfever, histamine, histamine intolerance, hives, IBS, intolerances, PMS Understanding Histamine Intolerance We'll be taking an in-depth look at histamine. What it is, how it affects you, and what you can do to manage it naturally. Histamine intolerance is when the accumulation of histamine in the body is more than your body is able to break down. It overloads your system. To improve histamine intolerance long-term we must find the underlying causes and address them. Hopefully, I'll be able to give you an understanding of what is going on in your body. What to look out for when the doctor's say "there's nothing coming up in your blood results" when you still don't feel "quite right", and a few more tips on healthy eating. What is Histamine? Histamine is a chemical compound that is naturally produced in the body and plays a key role in the immune system and the regulation of many physiological processes. It is a neurotransmitter, which means it helps to transmit signals in the nervous system. Histamine is involved in many functions, such as regulating blood vessel dilation, stomach acid secretion, and muscle contraction. It is also involved in the body's allergic response and helps to defend against harmful invaders like bacteria, viruses, and other pathogens. However, in some cases, the body can produce too much histamine or have difficulty breaking it down, which can lead to a condition known as histamine intolerance. What are Histamine Intolerance Symptoms? There are many common symptoms of histamine intolerance. Perhaps you have experienced some of these yourself? Skin... --- ### Reactivated Epstein-Barr Virus - Could it be responsible for your health issues? > Is reactivated Epstein-Barr Virus (EBV) causing your health issues? Learn about symptoms, causes, and natural ways to manage EBV and regain your health. - Published: 2018-11-21 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/epstein-barr-virus/reactivated-epstein-barr-virus/ - Categories: Epstein-Barr Virus Blog Posts - Tags: EBV, epstein barr virus What is Epstein-Barr Virus (EBV)? Epstein Barr is one of the herpes virus family (HHV-4) and one of the most common viruses on earth. Most initial infections, known as glandular fever (or mononucleosis depending where you are in the world), are asymptomatic in the developed world. It is particularly prevalent among young adults and often diagnosed through specific blood tests.  30-50% of immune competent adolescents will display symptoms though. It's the second most common cause of visits to the doctor by college students. After this initial phase it lives dormant in our bodies, and for some, it can reactivate. Its impact on the body can be multifaceted, affecting not only the nervous system but also potentially contributing to conditions like leaky gut. In functional medicine, a field that focuses on holistic and integrated approaches to healthcare, the link between a weak immune system and the reactivation of such viruses is a significant area of focus. By understanding these connections, functional medicine aims to address the root causes of illness, considering the intricate interplay between different bodily systems. About 90-95% of the population carries antibodies to it but most don't have symptoms or reinfections. For those that do, however, it can mean serious health issues that can affect their whole life. How do you get Epstein-Barr Virus? Glandular fever, or the acute phase of EBV, also known as the 'kissing disease" is mainly spread through saliva. It can also be spread through other bodily fluids like blood and semen, but this... --- ### Healthy Coconut and Fig Overnight Oats Recipe > Struggling to squeeze in enough time to prepare and eat a healthy breakfast? No fear, this healthy overnight oats recipe is an ideal solution! - Published: 2018-03-15 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/healthy-recipes/healthy-overnight-oats-recipe/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipes Struggling to squeeze in enough time to prepare and eat a healthy breakfast every day? No fear, this healthy overnight oats recipe is an ideal solution you can prepare the day before! Nutritious, delicious and ready in minutes, this is the perfect breakfast for those with busy schedules and can be eaten at home or popped in a glass jar and eaten on the go. There’s no excuse to miss out on the most important meal of the day! Do the prep work while preparing dinner the night before. Oats are a low FODMAP breakfast option and one of the healthier breakfast cereal options. Oats also have some cholesterol-lowering properties and contain good levels of some vitamins and minerals. For more information on the Health Benefits of Oats read my previous blog post. Healthy Overnight Oats Recipe Ingredients (serves 1): Half a cup of oats 1 heaped tbsp of Greek, lactose-free or coconut yoghurt 1 Cup of coconut milk (or any other type of plant-based milk) 2 fresh figs (chopped) 1 tablespoon of coconut flakes (needs to be under 1/4 cup to be low FODMAP) Half tsp Cinnamon 1 heaped tsp of honey or maple syrup (optional) (Double the quantities if you want to eat it 2 days in a row) Method: Prepare your oats by combining them with the coconut milk in a covered bowl or sealed jar. Place in the fridge and leave to soak overnight. In the morning, simply mix in the yoghurt and top with a drizzle... --- ### Common Weight Loss Blockers: Why You're Not Losing Weight > What are your weight loss blockers? A weight loss nutritionist can help you find the blocks that are preventing your metabolism from working properly. - Published: 2017-08-14 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/weight-loss/weight-loss-blockers/ - Categories: Weight Loss Blog Posts - Tags: weight loss What is blocking your weight loss? Over the years I've been helping people with weight loss I've found that about 1/3 of my clients just need their diets tweaked so they are eating healthy, balanced meals and they'll achieve a weight loss result that they can maintain. Whether its ideas they need, practical tips on food preparation and organisation, portion size management or proportion of carbs, fats and protein they have on their plates, once tweaked they get great results. However, for the other two thirds it's more complicated. If you fit into the category of you've tried everything with diet and exercise and nothing works for you as far as weight loss goes then these are the categories of weight loss blockers I've found that can help you. This is where both functional medicine testing and transformational coaching skills come into play. We need to identify the weight loss blockers that apply to you and correct them. I literally work through the list. If one doesn't apply then we give that category a tick and we can move onto the next category and work through until we find what creates that shift and gets you out of weight loss resistance. Diet Obviously when addressing weight loss diet is the foundation and needs to be right for you to start losing weight. I get all of my clients to complete a week's diet diary and that's where we start. There's so much information I get from assessing food intake for... --- ### Functional Medicine & How It Can Help > Functional Medicine puts the focus on your whole body, not just part of it. It looks for the underlying cause of disease and imbalance not just the symptoms - Published: 2017-07-12 - Modified: 2024-11-04 - URL: https://vibrantnutrition.com.au/digestive-health/functional-medicine/ - Categories: Digestive Health Blog Posts - Tags: functional medicine Functional Medicine: Is It Legit? Your Complete Guide If you're someone who's been struggling with persistent health issues, feeling like you've tried everything under the sun, you might have heard about functional medicine. It's a term that's getting more popular, but with popularity comes skepticism. If you've found yourself asking, "Is functional medicine legit? ", you're not alone. Let's dive into the world of functional medicine and help you get a clearer picture. What is Functional Medicine Anyway? Functional medicine is like detective work for your health. Imagine going beyond just masking symptoms and really getting to the root cause of what's going on. Instead of prescribing the same treatment to anyone with similar symptoms, functional medicine focuses on treating you as a unique individual. As a functional medicine practitioner, I use specialised functional medicine tests to help find the underlying cause of my clients' symptoms. It takes into account factors like your genetics, environment, and lifestyle. Functional medicine practitioners ask, "Why is this happening? " rather than just, "What is happening? " For many people in Sydney, functional medicine is becoming an alternative to the traditional "one-size-fits-all" healthcare approach. But is it really effective, or just another wellness trend? That's what we're here to explore. How Functional Medicine Differs From Conventional Medicine To understand if functional medicine is legit, it's important to see how it's different from conventional medicine. Conventional medicine works well when it comes to acute conditions like infections or injuries. Have a broken arm? A doctor... --- ### Health Benefits Of Oats > There is a multitude of health benefits of oats, they are so delicious and versatile which is why they are without a doubt my ‘go to’ grain. - Published: 2017-05-10 - Modified: 2024-10-26 - URL: https://vibrantnutrition.com.au/food-focus/health-benefits-oats/ - Categories: Food Focus Blog Posts What Are The Health Benefits Of Oats? Oats are so delicious and versatile and come with a multitude of health benefits, which is why they are without a doubt my 'go to' grain. What's more, due to their low cost and their quick preparation time, they are on the menu for me (and my family) many days of the week. This powerhouse grain is the key ingredient to a remarkable amount of different recipes, from warming bowls of oatmeal to gooey flapjacks and refreshing bowls of Bircher muesli. They can even be a great addition to savoury dishes, such as an alternative crust to breadcrumbs for fish. So what are the health benefits of oats? Why are they so good for us? Below are a couple of examples! Nutrient Dense Food As well as being a fantastic source of complex carbohydrate, they are also packed full of essential vitamins, minerals and antioxidants. These include; manganese, phosphorus, copper, B-vitamins, iron, selenium, magnesium and zinc, which all contribute to your overall well-being. Full of Fibre - Great for Digestion Oats are packed with phenomenal amounts of fibre, which helps to keep you feeling suitably full and energised for hours. This, in turn, will help you to avoid the dreaded sugar spikes and crashes, caused by low fibre breakfast options. The high fibre content also ensures your digestive system is functioning efficiently, thus relieving constipation and helping you to feel sufficiently energised all day! Lowers Cholesterol Levels Unlike the majority of the fibre in... --- ### Recipe: Avocado Pesto Zucchini Noodles > When the whole zucchini noodles trend emerged, I have to say I was a little skeptical. Then I tried this gluten free recipe and was converted. - Published: 2017-03-23 - Modified: 2024-07-23 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-avocado-pesto-zoodles/ - Categories: Healthy Recipes Blog Posts Avocado Pesto Zucchini Noodles Recipe When the whole zucchini noodles trend emerged, I have to say I was a little skeptical. How on earth could a green vegetable taste as good as normal wheat-based pasta? Well, I soon discovered that when mixed with the right ingredients and with a good way of cooking it, it can be equally, if not more delicious than regular pasta! Plus, due to the high fibre content, it leaves you feeling really full and satisfied, without the bloat. Being gluten free just got a whole lot easier. The Nutritional benefits of Avocado Pesto Zucchini Noodles The avocado pesto zoodles recipe is not only delicious but also packed with an abundance of nutritional benefits. Zucchini, the primary ingredient, is a low-calorie vegetable rich in vitamins, minerals, and dietary fibre, which aids digestion and contributes to overall gut health. Additionally, zucchini contains antioxidants that help protect your cells against damage caused by free radicals. The avocado in the pesto sauce provides a healthy dose of monounsaturated fats, essential for maintaining good heart health and promoting the absorption of fat-soluble vitamins. Avocado is also a good source of potassium, which helps regulate blood pressure and supports proper muscle and nerve function. Fresh basil, a key ingredient in the pesto, offers a variety of antioxidants and anti-inflammatory properties that can boost your immune system and overall health. Lastly, the pine nuts in the pesto contribute a unique combination of vitamins, minerals, and healthy fats, promoting brain health, heart health,... --- ### Healthy Meal Planning > Discover the benefits of healthy meal planning with Vibrant Nutrition. Our expert tips and delicious recipes make it easy to eat well and feel great. - Published: 2017-02-13 - Modified: 2024-10-19 - URL: https://vibrantnutrition.com.au/weight-loss/meal-planning/ - Categories: Weight Loss Blog Posts - Tags: Healthy Meal Planning How Meal Planning Can Help You Get Healthy & Save Money After a long day, coming home and thinking of what to throw together to create a delicious meal can feel like a daunting task. We often push cooking and eating healthily to the bottom of the priority list. This is where meal planning comes into the equation. It is one of the best and easiest things you can do, regardless of your circumstances. Whether you're cooking for just yourself, your partner or perhaps your entire family, meal planning has a multitude of benefits. It will save you time, effort and money. What's more, it will really help you stick to healthy eating goals. You're not as likely to reach for less nutritious options once you have a set plan in place. There are no rules when it comes to meal planning. It is a very personal thing, what works for one person might not work for another. The most important thing is that it's effective and as enjoyable and stress-free as possible! Meal plan & prep tips and tricks for busy schedules Here are five practical tips for meal planning: Start by setting achievable goals: Rather than trying to overhaul your entire diet at once, focus on setting small, achievable goals for yourself. For example, you might start by planning out one week's worth of healthy breakfasts, or by prepping lunches for the work week in advance. Plan meals around seasonal produce: Eating seasonally can be a great way... --- ### Fuss Free Zucchini Fritters > This simple dish of zucchini fritters is a great alternative to toast for breakfast and a delicious way to incorporate a few more veggies into your diet! - Published: 2017-01-15 - Modified: 2024-05-09 - URL: https://vibrantnutrition.com.au/healthy-recipes/fuss-free-zucchini-fritters/ - Categories: Healthy Recipes Blog Posts Step-by-Step Guide to Making Zucchini Fritters This simple zucchini fritters dish is a great alternative to toast for breakfast and a delicious way to incorporate a few more veggies into your diet! If there's one piece of advice I can give to all of my clients, it's to increase the amount of vegetables in their diet. Getting a portion in at breakfast makes reaching your minimum 5 portions in a day more achievable. When first going gluten free it can be challenging to come up with alternative breakfast ideas. This one is easy and you can prepare extras for snacks or even as the protein with a salad for lunch or dinner. I'm a big advocate for cooking large batches and having leftovers to eat the next day. This recipe works well for that, the leftovers will keep for 2 days. Gluten Free Breakfast Ingredients - Serves 2 1 Medium-large Zucchini 2 eggs 1 ½ tablespoons of almond flour (coconut, buckwheat or most other gluten-free flours would also work) Handful of fresh parsley 1 small white onion, chopped (swap for grated carrot if following a low FODMAP diet) 2 Tbsp coconut oil or ghee Method: Grate 1 large zucchini into a mixing bowl, gather in hands and squeeze out the excess moisture into the sink. Then add the almond flour, parsley, chopped onion, egg and mix together until combined. Next, using your hands, shape the mixture into golf ball sized balls and then flatten. Heat some coconut oil in a... --- ### Health Benefits Of Quinoa > Quinoa is easy to make and can be used in a variety of foods. The health benefits of quinoa include that its high in vitamins, minerals and anti-oxidants. - Published: 2016-05-07 - Modified: 2024-06-06 - URL: https://vibrantnutrition.com.au/food-focus/health-benefits-quinoa/ - Categories: Food Focus Blog Posts In today's modern world people are looking to this ancient grain, officially a seed, to get and stay healthy.  Quinoa (pronounced keen-wah) is easy to make and can be used in a variety of foods. The health benefits of quinoa include that it is high in vitamins, minerals, and anti-oxidants. It is also rich in fibre. Due to its versatility, quinoa can be used as a morning cereal, as the flour in breads, eaten cold in salads and used as a grain with your main meal. It also can be used to make desserts and to thicken soups and stews. Highly Nutritious Quinoa is the perfect addition to the diets of most vegans. Vegans are people who don't eat any meat or any animal by-products, sometimes making it difficult to get enough protein in their diet. Since quinoa is an excellent plant-based protein and contains all the essential amino acids this grain can help vegans (and the rest of us) get the protein they need to remain healthy without causing them to suffer from that "too full" feeling. Quinoa provides a good amount of manganese, magnesium, phosphorus, folate, zinc, B vitamins and iron. There are three main types of quinoa, red, white and black. The darker the colour the more phytonutrients. Quinoa has been consumed in South America for thousands of years. To help quinoa be more nutritious we can soak it. This reduces the phytic acid, which binds to the minerals in the quinoa and reduces their availability. Low... --- ### Recipe: Meatballs with Vegetable Ribbons > For those on a gluten, sugar and dairy free diet this fun take on the classic spaghetti and meatballs is perfect, using vegetable ribbons instead. - Published: 2015-12-14 - Modified: 2023-11-26 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-meatballs-vegetable-ribbons/ - Categories: Healthy Recipes Blog Posts - Tags: Meatballs recipe There is nothing like spaghetti and meatballs. Every bite is flavoursome, meaty and the sauce brings everything together. For those on a gluten, sugar and dairy free diet this fun take on the classic spaghetti and meatballs is perfect, using vegetable ribbons instead. Ingredients - Serves 4-6 Meatballs 650g ground beef or turkey ⅔ cup brown rice/gluten free bread crumbs 1 large egg, lightly beaten 1 large garlic clove, minced (avoid if following a low FODMAP diet) 1 teaspoon salt ½ teaspoon black pepper ¼ teaspoon dried oregano Olive oil Sauce 650g whole tomatoes, peeled 3 minced garlic cloves (use garlic infused oil if following a low FODMAP diet) 2 tablespoons extra virgin olive oil 2 tablespoons chopped onion ¼ teaspoon oregano Sea salt, to taste Pepper, to taste Water Vegetable Ribbons 3 zucchini, ends trimmed 2 carrots, ends trimmed and peeled 1 tablespoon olive oil Pinch of red chilli flakes (optional) Directions 1. Add ground meat of choice to a large bowl and gently break it up with your hands. 2. Pour in the brown rice bread crumbs along with the egg, oregano, salt and pepper. 3. Gently mix with your hands. Make sure not to overwork the meat (no one likes tough meatballs). 4. Drizzle oil into a large pan over medium-high heat. 5. Roll into 2. 5cm balls and place into the pan. 6. Brown on all sides and lower the heat to medium. 7. Cook until internal temperature reaches a safe 75C. 8. Remove from the heat... --- ### Fascinating Portion Size Guidelines You'll Love > Portion size guidelines are important whether you are trying to lose or maintain your weight or simply want to eat in a way that helps you remain healthy. - Published: 2015-09-24 - Modified: 2024-10-19 - URL: https://vibrantnutrition.com.au/weight-loss/portion-size-guidelines/ - Categories: Weight Loss Blog Posts - Tags: weight loss Portion Control Portion size guidelines are important whether you are trying to lose or maintain your weight or simply want to eat in a way that helps you remain healthy. The size of your portions is one of the keys to having a healthy relationship with food. Start by understanding your own needs The first step in determining appropriate portion sizes is to understand your own individual needs. Factors such as age, gender, height, weight, activity level, and health conditions can all impact how much food you need to eat. The best way I know to work out your requirements is with a Metabolic Balance Plan. This isn't always appropriate or necessary though. We can start with general guidelines. The Right Portion Starts With the Right Size Plate or Bowl Studies show that we eat with our eyes as well as our sense of smell and our taste. If you have the correct portion size on an extremely large plate, the portions will look small and unsatisfactory. However, if you use the right size plate, those that are about 25cm (or 10 inches) in diameter, it looks more appealing. A slightly smaller plate with a normal portion size looks larger and eating that portion will psychologically help you to feel full. The Right Foods in the Right Quantity It doesn't matter what size of plate you eat from if you aren't eating the right foods in the right proportions. When preparing a plate of food for weight loss or your... --- ### Think Fructose Malabsorption might be cause of your Digestive discomfort? > Fructose Malabsorption - If you suffer from constant bouts of cramping diarrhoea or flatulence then you may be suffering from Fructose Malabsorption. - Published: 2015-06-04 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/digestive-health/think-fructose-malabsorption-might-cause-digestive-discomfort/ - Categories: Digestive Health Blog Posts Fructose Malabsorption If you suffer from constant bouts of cramping diarrhoea, or flatulence then you may be suffering from a condition called Fructose Malabsorption. Over the last several years more and more people are being diagnosed with this condition due to the increasing amount of fructose that the average modern diet consists of. Fructose malabsorption is not to be confused with the hereditary fructose intolerance, a potentially fatal condition where the liver enzymes that that break up fructose are deficient. What is Fructose and Why is it an Ingredient in so Many Foods? Fructose is a type of sugar often referred to as fruit sugar because it is a natural ingredients in fruit and even some vegetables. However, food manufactures discovered that fructose was a cheap ingredient that could be used as a preservative in many processed foods and so have been using this sugar in more and more products and in greater quantities over the last few decades. Fructose is found naturally in some foods such as fruits, some vegetables, wheat, honey, sugar cane and beets. However, it is also added to processed foods including gravies, tomato sauces, desserts and many other foods. What is Fructose Malabsorption? Before the use of fructose as a preservative in processed foods, most people consumed this sugar through eating fruits, a few vegetables, and wheat. This limited the amount of fructose that people ingested and the intestines had little trouble digesting or absorbing this fructose. However, if many different sources of food we eat... --- ### What Is A Low FODMAP Diet > It has been proved that the low FODMAP diet works as an effective symptom management for many suffering from irritable bowel syndrome (IBS). - Published: 2015-05-13 - Modified: 2024-07-18 - URL: https://vibrantnutrition.com.au/digestive-health/low-fodmap-diet/ - Categories: Digestive Health Blog Posts A Low FODMAP diet Sue Shepherd & Peter Gibson developed the low FODMAP diet in 1999. It has been proven that the low FODMAP diet works as an effective symptom management for many suffering from irritable bowel syndrome (IBS). Nowadays, doctors recommend this diet as a dietary therapy for IBS. FODMAP stands for fermentable oligosaccharides (such as galacto-oligosaccharides and fructans), disaccharides (such as lactose), monosaccharides (such as fructose) and polyols (such as sorbitol, xylitol, mannitol). These components are found in various foods that we eat. Understanding the difference between IBS and SIBO Irritable Bowel Syndrome (IBS) is a common gastrointestinal disorder that impacts many people worldwide, and understanding its underlying mechanisms can help demystify some of its most troublesome symptoms. One of the key factors in the development of IBS symptoms involves the mishandling of certain carbohydrates. When these carbohydrates are poorly absorbed in the small intestine, they pass into the large intestine. Here, they become food for the bacteria residing there. The bacteria ferment these undigested molecules, leading to the production of gas. This can result in a range of uncomfortable symptoms such as bloating, pain, and alterations in bowel habits, which are hallmark signs of IBS. However, it's important to differentiate these occurrences from those caused by Small Intestinal Bacterial Overgrowth (SIBO), a condition that might mimic IBS and can be considered a common root cause. SIBO occurs when there is an abnormal increase in the bacterial population in the small intestine, including the presence of bacteria types that... --- ### Recipe: ​Baked Fish with Cannellini Beans > Healthy baked fish with cannellini beans is a healthy balanced dinner recipe. - Published: 2015-04-14 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-baked-fish-cannellini-beans/ - Categories: Healthy Recipes Blog Posts Baked Fish with Cannellini Beans Recipe This is a tasty light dinner made more substantial with sweet potato mash. For a lighter dish leave out the sweet potato. It's a perfect gluten free meal that will keep your blood sugar stable. It can easily be modified to be low FODMAP or fit the Metabolic Balance framework. This delicious and nutritious dish is perfect for those looking for a quick and easy meal packed with protein and fibre. The combination of tender, flaky fish and creamy cannellini beans creates a flavourful and satisfying meal that's sure to please. This recipe is simple to prepare and can be customized to your taste preferences, making it a versatile addition to any meal plan. Whether you're a seafood lover or just looking for a healthy and filling dinner option, baked fish with cannellini beans is a must-try recipe. Ingredients
 - Serves 4 4 pieces firm white fish (480g total) Ground black pepper, to taste 400g can cannellini beans, rinsed, drained (swap for tinned lentils or a handful of olives if low FODMAP) 1 red or yellow capsicum, finely chopped 1 lemon, zested 410g can chopped tomatoes with basil and garlic (avoid garlic if low FODMAP) 2 cups sweet potato peeled and cubed 6 cups steamed green vegetables 1 Tablespoon of coconut oil or organic butter Directions Preheat oven to 200°C. Place fish into a baking dish. Season with pepper and add beans, capsicum and lemon zest. Pour tomatoes over fish. Cover with foil or a lid... --- ### Recipe: Low FODMAP Quinoa Salad > This quinoa salad is the perfect low FODMAP lunch option or side dish to go with your dinner. Make a big batch so you have plenty of left overs. - Published: 2015-03-30 - Modified: 2024-04-23 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-low-fodmap-quinoa-salad/ - Categories: Healthy Recipes Blog Posts, Digestive Health Blog Posts - Tags: low FODMAP recipe Wholesome Low FODMAP Quinoa Salad Recipe If you suffer from irritable bowel syndrome (IBS) you may want to consider a low FODMAP diet. This diet is used to relieve symptoms of IBS by restricting FODMAP intake. For those who do not know, FODMAPs are short-chain carbohydrates that are difficult to digest. These carbs are not absorbed well in the small intestine and can contribute to several IBS symptoms. An elimination diet is used to identify which FODMAP foods are your triggers, so you can stay away from these foods to lessen, or in some cases completely remove your digestive symptoms. Seek help from someone familiar with this process rather than trying to work it out yourself. Once you've identified which FODMAP groups are a problem for you, you'll probably have to learn to eat with those restrictions, at least for a while. One delicious low FODMAP recipe is a chilled quinoa salad with olives and tomatoes brought to life with basil, mint and lemon for a fun Mediterranean twist. Low FODMAP Ingredients - Serves 4 1 cup uncooked quinoa 2 cups water or stock 3 spring onions, sliced (green portions only) or use chives slivered almonds - ¼ cup pitted Kalamata olives, chopped - ¼ cup diced heirloom tomatoes - ¼ cup 2 tablespoons fresh mint, chopped 1 tablespoon fresh basil, chopped Juice of 2 lemons Extra virgin olive oil or garlic-infused oil if you have it Salt and pepper to taste Directions 1. First of all, thoroughly rinse quinoa and... --- ### Recipe: Apple & Kale Soup > Simple apple and kale soup recipe. You don't know how good it is until you try it. Packed with vitamins and antioxidants. Enjoy! - Published: 2015-02-12 - Modified: 2024-09-16 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-apple-kale-soup/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipe On a cold day nothing can beat a warm bowl of soup. One of the best soups you will ever have is apple and kale soup. It is like a hug in a bowl. The warmth is so comforting and every component from the tartness of the apple to the vegetable taste of the kale work so well together. These main ingredients are then brought together by vegetable broth and a little bacon for that additional burst of flavour. This can work as a Metabolic Balance Recipe if you swap the bacon for one of your protein options like shredded chicken or prawns. Before making this tasty soup you need vegetable broth. When you have some on hand, great! If you'd like to use bone broth for additional gut healing properties that's also fine. If not, it is very easy to make. For vegetable broth you need: Ingredients for the vegetable broth 10 cups water 10 black peppercorns 6 garlic cloves, halved 5 sprigs fresh parsley 3 carrots, cut into pieces 3 stalks of celery, cut into pieces 2 medium onions 2 sprigs fresh thyme 1 leek 1 bay leaf Salt and pepper, to taste Once you have your ingredients: 1. Quarter the onion. 2.  Clean the leek well and slice. 3.  Pour water in a large pot and add in all the ingredients. 4.  Bring a boil. 5.  Reduce to a simmer, cover and simmer for 1 hour. 6.  Strain. Discard veggies. 7.  Taste and add more salt and... --- ### What is Irritable Bowel Syndrome (IBS): Common Symptoms and Causes > Do you experience digestive issues like bloating, gas, and abdominal pain? This article explores the causes and symptoms of IBS, as well as natural remedies. - Published: 2014-12-28 - Modified: 2024-07-23 - URL: https://vibrantnutrition.com.au/digestive-health/irritable-bowel-syndrome-ibs-common-ibs-symptoms-causes/ - Categories: Digestive Health Blog Posts - Tags: constipation, gut health, IBS Irritable Bowel Syndrome (IBS) If you experience irritable bowel syndrome symptoms, you know how frustrating and debilitating they can be. From bloating and gas to abdominal pain and constipation, IBS can take a toll on your physical and mental health. This article explores potential causes of IBS and offers natural remedies and lifestyle changes that may provide relief from specific symptoms. Say goodbye to unpredictability and start taking control of your IBS today. What is IBS? Are you wondering what IBS is and how it can affect your digestive system? IBS, or irritable bowel syndrome, is a complex condition that includes a range of symptoms affecting the gastrointestinal tract. From abdominal pain and bloating to diarrhoea and constipation, IBS can significantly impact your quality of life. In this article, we explore the different causes and common triggers of IBS symptoms, and offer natural remedies and lifestyle changes to help you manage this condition. Learn how to take control of your gut health and alleviate the symptoms of IBS. The diagnosis of irritable bowel syndrome (IBS) typically hinges on symptom-based criteria, particularly those defined by the Rome guidelines. These guidelines require that a patient experiences abdominal pain on average at least one day per week in the last three months, which must be associated with changes in the frequency or form of stool or an improvement in pain with bowel movements. This approach helps distinguish IBS from other conditions that cause similar symptoms, such as inflammatory bowel disease or coeliac disease.... --- ### Grilled Lamb Chops With Mint & Coriander Pesto Recipe > Savour the flavours with our grilled lamb chops & fresh mint-coriander pesto recipe. Perfectly grilled chops paired with a zesty pesto delight! - Published: 2014-11-26 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-grilled-lamb-chops-mint-coriander-pesto/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipe Grilled Lamb Chops With Mint & Coriander Pesto Are you ready for a cleaner diet? Consuming a diet that is free of gluten, sugar and dairy has this amazing way of letting the natural aspects of the food really shine through. There is no added sweetness and the food tastes lighter, fresher and can simply be described as real food. One dish that encompasses these aspects so well are grilled lamb chops topped with mint and coriander pesto. When cook time is complete the chops are perfectly tender, juicy and flavourful and the pesto adds another dimension to the dish. Aside from being delicious, this dish is packed with protein and other important nutrients such as potassium, iron and vitamin C. Here is how to make grilled lamb chops with mint and coriander pesto. Ingredients The Lamb Chops 4 lamb chops, about 2. 5 cm thick 12 black peppercorns 2 garlic cloves (avoid for low FODMAP) Leaves from 1 sprig of rosemary 1 tablespoon olive oil (use garlic infused for low FODMAP) 2 teaspoons tamari sauce, (gluten free) 2 teaspoons fresh lemon juice Salt, to taste The Pesto 1 cup coriander, fresh ½ cup mint, fresh ¼ cup almonds ¼ cup olive oil Juice of half a lemon ½ teaspoon ground coriander Salt, to taste Directions 1.  Transfer chops to a plate and season with salt on both sides. 2.  Add peppercorns, garlic, rosemary, olive oil, tamari, lemon juice and coriander in a food processor and pulse until a paste... --- ### Greatest Banana Nut Cookie Recipe For Better Insulin Control > Healthy Banana Nut Cookie Recipe. Discover this delightful and nutritious banana nut cookie recipe with the perfect blend of ripe bananas and crunchy nuts. - Published: 2014-09-14 - Modified: 2024-10-19 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-banana-nut-cookies/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipe How to Reverse Insulin Resistance with the help of a Healthy Microbiome Everyone loves cookies. They have a great texture, delightful flavour combinations, and are the perfect sweet treat. But if you're dealing with insulin resistance, focusing on a healthy microbiome, or simply trying to follow a wheat-free, sugar-free, and dairy-free diet, you may think these sweet delights are off-limits. Not anymore! There are plenty of cookie recipes that fit all these dietary needs and taste spectacular, too. One shining example is banana nut cookies. They taste just like beloved banana bread but in cookie form-delicious, easy to make, and great for keeping blood sugar in check. Beyond just a tasty snack, these cookies fit perfectly into a diet that focuses on reversing insulin resistance, particularly with their low sugar content and high fibre to help control blood sugar and support a healthy microbiome. In this post, we'll explore the recipe and the powerful benefits of including low sugar, high-fibre snacks in your routine. We'll also talk about how a continuous glucose monitor (CGM) can help you better understand how different foods affect your blood sugar-helping you make more informed choices. Ingredients to Make Banana Nut Cookies - 2 ½ cups rolled oats (wheat-free if necessary) - 2 cups sliced banana - ¾ cup walnuts, finely chopped (or any nut of choice) - ¼ cup walnut oil (or use liquid coconut oil or ghee) - 1 teaspoon ground cinnamon - Pinch of salt - Cooking spray or oil to brush... --- ### Mindful Chewing For IBS > Discover the benefits of proper chewing techniques for reducing IBS symptoms. Learn how mindful eating and thorough chewing promote digestion. - Published: 2014-08-18 - Modified: 2024-01-07 - URL: https://vibrantnutrition.com.au/digestive-health/reduce-ibs-symptoms-chewing-properly/ - Categories: Digestive Health Blog Posts - Tags: IBS Mindful Chewing For IBS With so many people rushing through their day it is difficult to take time out for mindful eating. However, when you think of all the benefits you receive from properly chewing your food you may just decide that it's time to slow down when eating. Here are just a few of the many benefits of taking the time and learning to chew your food thoroughly. Pure Enjoyment The first benefit you will notice when you take the time to properly chew your food is the taste. When you chew each bite of food thoroughly, you begin to enjoy the taste of the subtle flavours in the food making eating more enjoyable. Healthier Teeth Chewing your food properly can help to keep your teeth healthy. When you chew food you produce saliva. Saliva helps to wash away food particles from around and between your teeth. It kills harmful bacteria that can lead to tooth decay, and neutralise plaque. This helps to slow down plaque build up, all resulting in helping to keep your teeth healthy. Helps With Weight Control Surprisingly, proper chewing is an effective and often overlooked technique for weight management. Thoroughly chewing your food offers several benefits that can aid in controlling your weight. When you take the time to chew your food well, you naturally eat at a slower pace. This allows your stomach to process the food and send signals of fullness to your brain. Studies have shown that eating slowly can result... --- ### Health Benefits Of Coconut Oil > Explore the amazing health benefits of coconut oil, from promoting oral hygiene to improving skin and hair. Uncover the secrets of this versatile and natural superfood. - Published: 2014-07-20 - Modified: 2024-10-24 - URL: https://vibrantnutrition.com.au/digestive-health/health-benefits-coconut-oil/ - Categories: Digestive Health Blog Posts, Food Focus Blog Posts Exploring the Unique Fatty Acid Profile of Coconut Oil It may seem strange to many people, but that hard-shelled exceptionally large seed from the coconut palm is one of nature's most healthy foods. That's right coconut not only tastes good, but is also exceptionally good for you. Best of all, it doesn't matter whether you eat the meat of the coconut, drink the water or even cook with coconut milk, it all has health benefits. Let's look at these benefits in terms of each of the different products made from coconut. Coconut Oil Coconut Oil is derived from the meat of the coconut and it can help beat sugar cravings and aid weight loss. Coconut oil can be used in a variety of cooking applications and can also be found in skin care products. The health benefits of coconut oil include: • Helps the body resist viruses and bacteria that cause illness • Helps prevent yeast infections/Candida • Helps improve insulin and control blood sugar levels • Improves digestive health (for those not sensitive) • Provides a variety of antioxidants that help to fight off diseases such as heart disease, cancer, and more. • Can help get you into a fat-burning state (ketosis) useful for weight loss and Alzheimer's disease • Can aid in weight loss • Improves skin, keeping it moisturized and helping to slow the appearance of fine lines and wrinkles • Makes for healthy shining hair Coconut oil is easy to use and can be used in... --- ### Wake Up to Wellness: Savoury Tomato Egg Bake for a Nutritious Start > Try our tasty tomato egg bake recipe for a wholesome breakfast. A simple and nutritious dish with fresh ingredients to start your day right. - Published: 2014-06-19 - Modified: 2024-06-05 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-tomato-egg-bake/ - Categories: Healthy Recipes Blog Posts How to Make a Delicious Tomato Egg Bake When many hear gluten free and sugar free they think, "What am I going to eat? " The truth is there are a lot of dishes that you can enjoy and they are absolutely delicious. One dish that meets these requirements is a simple and satisfying egg and tomato bake. This recipe is amazing. You have this perfectly cooked egg that is seasoned just right with diced tomatoes that add nice acidity as well as natural sweetness. Aside from tasting incredible it is so simple to make. The best part is it can be enjoyed for breakfast, lunch or dinner. Here is what you need: Ingredients (serves 2) 4 eggs 400g diced tomatoes ¼ cup grated Parmesan cheese 1 garlic clove, minced (avoid if low FODMAP) ½ onion, diced (avoid if low FODMAP) 1 tablespoons olive oil Salt Pepper Optional extras to add to the tomatoes when cooking if you like: Paprika or cayenne powder (to taste) Pinch oregano 2 handfuls of baby spinach 160g ham, chopped 100g ready roasted red capsicum, sliced Method 1. Preheat oven to 180C. 2. Heat a medium frying pan over medium high heat. 3. Add olive oil. 4. Add onions into the frying pan and cook for 3-4 minutes or until softened and fragrant. 5. Add minced garlic and cook for about 30 seconds more. Stir occasionally to prevent garlic from burning. 6. Pour the diced tomatoes into the frying pan. 7. Cook for 6-8 minutes... --- ### Is Gluten Bad For Us? Gluten Health Effects > Explore the truth about gluten health effects, uncovering the benefits and potential risks of a gluten-free diet. - Published: 2014-04-10 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/digestive-health/gluten-bad-us/ - Categories: Digestive Health Blog Posts - Tags: IBS With around 1% of the population suffering from Coeliac disease, and a higher number from non-coeliac gluten sensitivity (gluten intolerance), gluten free diets have become a hot topic and popular even among those who do not suffer from gluten sensitivity, causing many others to ask "Is going gluten free healthy? " While going gluten free is certainly the healthiest choice for those with wheat or gluten sensitivity, it may be the healthiest choice for everyone. Let's take a look at what gluten sensitivity is and why going gluten free can be a healthy choice for all. What is Gluten? Gluten is a protein found in grains such as wheat, spelt, rye, barley, triticale and others. It is what gives bread dough its elasticity and what makes bread somewhat chewy. This protein can cause undesirable symptoms in many people and if left untreated can damage their intestines, disrupt their mood, affect weight and even their bones. What is Gluten Sensitivity? Gluten sensitivity is an immune reaction to gluten in the diet. The damage caused by this sensitivity causes people who have it to be unable to digest nutrients that are necessary for good health and survival itself. Over an extended period of time if a person who has gluten sensitivity continues to ingest foods containing this protein, they will eventually damage their intestines and become seriously ill. Since the body can't digest needed nutrients the body is in affect starving no matter how much food a person eats because it isn't... --- ### ​Cajun Pork Recipe With Curried Coleslaw > Indulge in the bold flavours of our cajun pork recipe paired with zesty curried coleslaw. A healthy taste of Louisiana with a twist. - Published: 2014-03-01 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-cajun-pork-curried-coleslaw/ - Categories: Healthy Recipes Blog Posts How to Prepare Cajun Pork and Curried Coleslaw This is a great week day recipe as it doesn't take too long. You can make double the amount of coleslaw as it lasts for a couple of days in the fridge and works well with other salads, an omelette or other grilled meats or fish. Ingredients - serves 2 2 ½ cups of shredded green/common cabbage (or use red if you prefer) 1 medium carrot, peeled (if not organic) & grated ½ red onion, finely diced (avoid if following a low FODMAP diet) 1 heaped tablespoon of mayonnaise 1 teaspoons curry powder (or use a korma paste) 1 teaspoon Cajun spice mix 2 x 100g lean pork medallions Splash of extra virgin olive oil 1 tablespoon water Directions Place the cabbage, carrots and onion in a bowl and combine. Mix the mayonnaise, curry powder and water (or korma paste) in a small bowl. Season with pepper and add to the cabbage, carrots and onion. Add a splash of the olive oil to a frying pan and heat over a medium heat. Sprinkle the spice mix on both sides of the pork. Add to the pan and cook for 2 minutes each side or until your liking. Thickly slice the pork. Divide the coleslaw and pork between the 2 plates. Serve with a green salad. Tip: Chicken can be used instead of the pork. --- ### Discover the IBS trigger foods that can cause digestive symptoms > Uncover the most common IBS trigger foods that can cause digestive symptoms like bloating, gas, and abdominal pain. - Published: 2014-02-19 - Modified: 2024-03-23 - URL: https://vibrantnutrition.com.au/digestive-health/discover-ibs-trigger-foods-can-cause-digestive-symptoms/ - Categories: Digestive Health Blog Posts - Tags: IBS IBS Food Triggers Most people suffer from bouts of diarrhoea and constipation, gas, and cramping from time to time, but for people who suffer from Irritable bowel syndrome or IBS these conditions may seem like a way of life. There are various contributing factors for IBS, like food intolerances, SIBO, parasites, histamine inflammation symptoms, a history of gastroenteritis or food poisoning and stress is certainly a factor, but until you can work with someone to find the causes you can remove the trigger foods that make your symptoms worse. While different people will find that different foods trigger bouts of diarrhoea, constipation, bloating, cramps and abdominal pain, there are some foods that commonly affect people suffering from this condition. Here is a look at some of these foods, and how they affect people with IBS. Dairy Products Many people with IBS are adversely affected by dairy products, especially milk. While it is often the lactose in these foods that causes bouts of diarrhoea or constipation (lactose intolerance), the fat content of these foods can also be a trigger. Then there's the casein and whey proteins that dairy foods contain that also negatively affect some people with IBS symptoms. Dairy foods can also be quite difficult to digest, making some symptoms of IBS last even longer. Sugars And Artificial Sweeteners Sugars and some artificial sweeteners like xylitol feed the 'bad bugs' in the gut. These bacteria then produce gases (eg hydrogen & methane gasses produced is SIBO is present) that cause... --- ### Does Sugar Cause Inflammation In The Body? > Are you concerned about the relationship between sugar and inflammation? Learn if sugar causes inflammation in the body. - Published: 2013-12-19 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/sugar-detox/sugar-and-inflammation/ - Categories: Sugar Detox Blog Posts Does Sugar Cause Inflammation? There's been a lot of talk in the media recently about sugar. From cutting sugar in our diets to detox plans that remove it entirely, sugar is now a key topic in health talks. Many experts believe that reducing sugar can lead to fewer chronic diseases and help decrease chronic inflammation. Inflammation is part of the body's healing process and produces warmth, redness, and swelling. While inflammation is a normal immune response, chronic inflammation can become a problem when triggered unnecessarily. Certain foods, particularly refined carbohydrates like sugar and white flour, are known contributors to inflammation in the body. They can also lead to weight gain, fatty liver disease, cardiovascular issues, and increased inflammatory markers. But what does the science actually say about sugar? Does sugar cause inflammation, and does brown sugar have the same effects as refined white sugar? Let's take a deeper look. What are the Best Inflammatory Biomarkers? To understand the impact of sugar on inflammation, you must know how researchers measure inflammation. Two commonly used biomarkers to detect inflammation are C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR). - C-reactive Protein (CRP): CRP is a biomarker for inflammation in the blood. When there's inflammation present in your body, the level of CRP will increase. This measurement is often included in the Metabolic Balance plan. It helps assess individual health and shows how diet changes affect inflammation levels. - Erythrocyte Sedimentation Rate (ESR): The ESR test checks how fast red blood cells settle... --- ### Recipe: Moroccan Beef Patties With Tomato Salsa > Transport your taste buds to Morocco with our Moroccan beef patties paired with a tangy tomato salsa. A flavourful and easy-to-make recipe. - Published: 2013-11-05 - Modified: 2024-10-18 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-moroccan-beef-patties-tomato-salsa/ - Categories: Healthy Recipes Blog Posts You don't need to only serve chips and dips or cheese and crackers as your party nibbles. You can serve these mini patties as finger food when entertaining, put them in the kids' lunch boxes or take on a picnic. They also work well with minced lamb or chicken. You can of course just make them into bigger burgers if you prefer. Ingredients 1 onion, finely chopped 1 garlic clove, finely chopped 1 tsp ground cumin 1 tsp ground turmeric 1/2 tsp paprika 400g lean minced beef 1/2 cup breadcrumbs (can use gluten free if needed) 2 Tbs water, stock or bone broth 2 Tbs chopped flat-leaf parsley 2 Tbs chopped fresh coriander 1 egg, lightly whisked Olive oil For the Salsa 3 tsp olive oil 1 small red onion, finely chopped 1 clove garlic, crushed 1 tsp ground coriander 400g tin diced tomatoes 2 Tbs chopped fresh coriander 1 tsp finely grated lemon rind Method To make the salsa, heat oil in a saucepan over medium heat. Add onion and cook, stirring occasionally for 5 minutes or until soft. Add garlic and ground coriander and cook for 1 minute. Stir in tomatoes and bring to the boil. Reduce heat to low and cook, stirring occasionally, for 20 minutes or until thick. Remove from heat and stir in chopped coriander and lemon rind. Season with salt and pepper. Set aside to cool. To make patties, heat 1 tablespoon oil in a small saucepan over medium heat. Add onion and cook... --- ### Diet Products & Artificial Sweeteners Are Not The Answer > Discover the impact of artificial sweeteners on health and weight loss. Learn why whole foods and natural sweeteners are a better choice for a balanced diet. - Published: 2013-10-30 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/weight-loss/diet-products-not-answer/ - Categories: Weight Loss Blog Posts Diet Products Debunked: Why Real Food Solutions Triumph Over Quick Fixes Losing weight can be an extremely difficult process, which is why many people who are trying desperately turn to a variety of diet products to help them reach their weight loss goals. However, the truth is that many of those diet products may actually be preventing you from losing those excess kilos, and may even contribute to weight gain. Various diet products contain high levels of sodium, which can cause water retention and makes your body think it's getting sugar when it doesn't, which can result in increased hunger. Diet products contain artificial sweeteners and many people turn to them as a substitute to sugary drinks and foods. Artificial Sweeteners and Weight Loss Studies suggest that artificial sweeteners do not aid weight loss for most people. In fact, the chemicals in some artificial sweeteners may actually wreak havoc on your hormones triggering hunger hormones and increasing rather than decreasing appetite. Increased hunger results in hunger pangs that can be difficult to ignore resulting in increased food consumption and actual weight gain. Artificial Sweeteners and their Effect on your Health In addition to not aiding weight loss, studies also show that artificial sweeteners can have extremely negative effects on your health. These sweeteners have been linked to such conditions as: • Severe headaches • Fibromyalgia • Arthritis (or exacerbation of arthritis symptoms) • Feelings of anxiety • Depression • Vision difficulties • Heart palpitations • Chronic fatigue syndrome • and... --- ### Good Fat Versus Bad Fat. Your Healthy Fats Guide > Good vs Bad Fats: Discover healthier eating choices, improve your diet, and boost wellbeing with our comprehensive healthy fats guide. - Published: 2013-09-30 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/food-focus/good-fat-versus-bad-fat-ones-eating/ - Categories: Food Focus Blog Posts Healthy Fats Guide In this blog post we'll delve into the world of dietary fats and debunk the myth that all fats are created equal. It's time to shed light on the differences between good and bad fats, their roles in our overall health, and how to make better choices when incorporating fats into your meals. By understanding the nuances of various types of fats, you'll be better equipped to make informed decisions about the foods you consume and optimise your diet for a healthier and more balanced lifestyle. So let's dive in and explore the fascinating world of fats, separating fact from fiction and empowering you to make the best choices for your well-being. We need good fat! Food fat is no longer just about being fattening. Although there's still plenty of bad fat / good fat confusion, scientists now realise that there are some extremely healthy good fats as well as extremely unhealthy bad fats. And some of the good fats can even help you lose weight. Wondering how to stop chocolate cravings? Embrace the power of healthy fats! These nutritional all-stars can help curb your cravings by keeping you satisfied and stabilising blood sugar levels. Including good fats like avocado, nuts, and even dark chocolate in your diet can provide the satiety you need to resist the temptation of indulging in unhealthy sweets. Say goodbye to chocolate cravings and hello to a healthier you! 7 Nutrient-Rich Sources of Good Fats to Boost Your Health Good fats, also... --- ### Health Benefits of Fermented Foods > Dive into the world of fermented foods. Discover probiotic benefits for digestion, immunity, and wellness in our health benefits of fermented foods blog. - Published: 2013-08-15 - Modified: 2025-02-21 - URL: https://vibrantnutrition.com.au/digestive-health/health-benefits-fermented-foods/ - Categories: Digestive Health Blog Posts Fermented Foods Benefits Fermented foods are nothing new; we've been using them in our diets for centuries. You're probably heard of sauerkraut, maybe kefir or even kimchee (kimchi). However, these days the traditional methods of making these foods for commercial use have been ignored and we can only find them made with vinegar rather than by using the lacto-fermentation methods of old. Beer, wine and cheeses are being pasteurised, which kills off all of the good bacteria so necessary for gut health and beyond. The Wonders of Fermented Foods in Your Diet Fermented foods have been cherished across cultures for centuries, not only for their unique flavours but also for their remarkable health benefits. These culinary wonders are created through a natural process where microorganisms, such as bacteria, yeast, or mould, break down the sugars in food to create an array of beneficial compounds. This fermentation process not only enhances the taste and texture of the food but also unlocks a treasure trove of nutritional goodness. Rich in probiotics, enzymes, and essential nutrients, fermented foods can have a profound impact on your overall health and well-being. From improved digestion to strengthened immunity and even mental health support, the wonders of fermented foods make them a must-have addition to any health-conscious diet (with a few exceptions discussed below). So, let's delve deeper into the world of fermented foods and discover how they can benefit you on your wellness journey. If you're been wondering how to stop chocolate cravings, incorporating fermented foods... --- ### 5 Healthy Lunch Ideas To Boost Your Energy > Discover five nutritious & healthy lunch ideas to fuel your day, boost energy, and support your wellness journey. Tasty, satisfying, and health-focused meals. - Published: 2013-07-16 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/healthy-recipes/5-lunch-ideas-healthier/ - Categories: Healthy Recipes Blog Posts - Tags: healthy lunch ideas Are you having trouble avoiding snacks and drive through lunches? Lunch is one of those meals that people tend to forget to plan. They get too busy and by the time their body is telling them they must eat, it's too late. The result is a vending machine or drive through lunch full of fat and sugar and lacking nutrients. Here are 5 healthy lunch ideas 1. Italian tuna wrap Tuna is full of protein and healthy fats. It's also really inexpensive and quick to make into a meal. To prepare, simply add a bit of Italian salad dressing to a can of tuna packed in water. Just enough for flavour. Add lettuce and tomato to a whole grain lavash or Mountain bread, add tuna and season with salt and pepper to taste. You have a great healthy lunch that leaves you full and satisfied for hours. 2. Big Salad A quick way to use leftover chicken or turkey. Use it to make a salad for tomorrow's lunch. Chop leftover chicken or turkey and add to a bowl. Add a handful of rocket or baby spinach, some cherry tomatoes, grated carrot, 1/4 avocado, a few bean and a sprinkling of pine nuts or chopped almonds. Dress with extra virgin olive oil and apple cider vinegar. A satisfying, protein rich, lunch. Add apple slices or coleslaw for fibre and a serving of fruit. 3. Bento Box The bento box has been used for hundreds of years in Japan for lunch and... --- ### Recipe: Chocolate Chia Pudding > Chia pudding is great for breakfast or at any other time of day. It's high in fibre and full of other nutrients that are good for our health. - Published: 2013-06-15 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-chocolate-chia-pudding/ - Categories: Healthy Recipes Blog Posts - Tags: chia seeds, Healthy recipes Introduction to Chia Seeds and Their Fibre Content Fibre is one of the key reasons why chia seeds have gained such popularity in the world of nutrition. These tiny seeds pack a mighty punch when it comes to fibre content. Just two tablespoons of chia seeds contain a whopping 10 grams of fibre. This is a significant contribution towards the daily recommended intake of fibre, which is around 25 grams for adult women and 38 grams for adult men. The Role of Soluble Fibre in Appetite Control The soluble fibre in chia seeds forms a gel-like consistency when mixed with liquids, which can help to keep you feeling full and satisfied. This makes chia seeds an excellent addition to your diet if you're looking to manage your weight or curb your appetite between meals. Stabilising Blood Sugar with Chia Seeds Moreover, the gel-like substance can also slow down the digestion and absorption of carbohydrates, helping to stabilise blood sugar levels and prevent spikes, which is particularly beneficial for individuals with diabetes. Enhancing Digestive Health Through Fibre In addition to promoting a feeling of fullness and aiding in blood sugar regulation, the high fibre content in chia seeds is fantastic for digestive health. Fibre plays a crucial role in maintaining regular bowel movements and preventing constipation. It also supports a healthy gut microbiome by serving as a food source for beneficial bacteria in the colon. This, in turn, can contribute to better overall digestive well-being and may even have positive effects... --- ### Revealing Chia Seed Health Benefits You Need to Know > Discover the incredible health benefits of chia seeds in our comprehensive guide. From fibre to omega-3s, learn why chia seeds are a superfood. - Published: 2013-06-15 - Modified: 2024-10-26 - URL: https://vibrantnutrition.com.au/food-focus/health-benefits-chia-seeds/ - Categories: Food Focus Blog Posts - Tags: gut flora Health Benefits of Chia Seeds Chia seeds have gained popularity as a nutritional powerhouse, but what makes them so special? In this guide, we'll dive into everything you need to know about chia seeds, their benefits, and how to make the most of this amazing superfood. What Are Chia Seeds? Chia seeds are tiny black or white seeds derived from the Salvia hispanica plant, which is native to Central America. Historically, they were a staple of the Aztec and Mayan diets, prized for their ability to provide sustained energy-in fact, "chia" is the ancient Mayan word for "strength. " Today, they are celebrated worldwide for their nutritional benefits. Omega-3 Fatty Acids Chia seeds are one of the richest plant-based sources of Omega-3 fatty acids, specifically alpha-linolenic acid (ALA). Omega-3s are essential for heart health, as they help reduce inflammation, lower blood pressure, and maintain healthy cholesterol levels. Unlike fish oil, chia seeds also have the advantage of being suitable for vegetarian and vegan diets, making them a fantastic alternative for those looking to boost their intake of Omega-3s without consuming animal products. Fibre: A Friend to Your Digestion Chia seeds are incredibly rich in dietary fibre, with almost 40% of their weight being fibre. This includes both soluble and insoluble fibre. The soluble fibre forms a gel-like consistency when mixed with water, which can help slow digestion, stabilize blood sugar levels, and promote satiety-a key factor in weight management. Insoluble fibre, on the other hand, adds bulk to stools, supporting... --- ### Top 5 Healthy Spices that Improve our Metabolism and Digestion > Explore our top 5 healthy spices! Uncover natural remedies that enhance metabolism and bring flavour to your meals. Spice up your diet for a healthier you. - Published: 2013-04-22 - Modified: 2024-11-05 - URL: https://vibrantnutrition.com.au/food-focus/5-spices-improve-health-vibrant-nutrition/ - Categories: Food Focus Blog Posts Unlocking the Power of Spices: Health Benefits and Culinary Wonders Spices bring interest and variety to our foods and beverages. Spices are often dried and can be buds (like cloves), bark (such as cinnamon), rhizomes (like ginger), berries (such as peppercorns), aromatic seeds (like cumin), and even the stigma of a flower (saffron). They have a long history of both culinary and medicinal use as well as acting as preservatives. Spices usually form a small part of the total diet and therefore do not add huge nutritional value. However, the phytochemicals, which are ingested in small amounts over a lifetime, may act synergistically with food constituents to prevent disease. They can also boost metabolism, support gut health, and balance blood sugar levels. Moreover, spices can make wholesome foods tastier and encourage us to eat more of them, which indirectly benefits our overall health. Through the ages, spices have been used as remedies for almost every ailment. Although many specific health claims have yet to be fully proven by scientific studies, new research is beginning to show how some spices can enhance our well-being and metabolic health. Here are some examples: Cayenne Pepper (Chilli Pepper) Cayenne pepper and related spices are used to flavour hot dishes. Capsaicin, a volatile oil, gives chillies their heat and is used as a topical painkiller. Consuming cayenne and other fiery substances is thought to stimulate the production of endorphins, the brain's natural mood enhancers, which may explain the euphoria people feel after eating spicy food.... --- ### Effects Of Sugar On Health - Sweet But Deadly > Understand the effects of sugar on health. 20 compelling reasons to make smarter, healthier choices to reduce sugar in your diet! - Published: 2013-04-02 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/sugar-detox/reasons-sugar-ruins-health/ - Categories: Sugar Detox Blog Posts, Weight Loss Blog Posts Effects of Sugar on Health There are so many ways sugar has a negative impact on our health but not all of them are obvious. We all know about sugar cravings, the mid afternoon dip in energy and need for chocolate fix but sugar has more serious side effects than causing us to crave chocolate. Here's a list of reasons you may want to conquer your sugar habit and introduce some healthy, balanced foods into your diet: 1) Sugar can increase your cholesterol levels. Excessive intake of sugar, especially in the form of fructose or high-fructose corn syrup, can contribute to an increase in your cholesterol levels. This is an important health concern because high cholesterol, particularly low-density lipoprotein (LDL) cholesterol, is a major risk factor for heart disease and stroke. When we consume too much sugar, it can lead to weight gain, which in itself can raise cholesterol levels. However, sugar also impacts cholesterol directly. Studies have shown that a diet high in sugar can increase levels of LDL cholesterol, sometimes referred to as "bad cholesterol". This type of cholesterol contributes to the buildup of fatty deposits within your blood vessels (atherosclerosis), which can reduce blood flow and increase the risk of a clot, leading to a heart attack or stroke. Moreover, a high-sugar diet can lower levels of high-density lipoprotein (HDL) cholesterol, often known as "good cholesterol". HDL cholesterol helps remove other forms of cholesterol from your bloodstream, so having low levels of HDL can also contribute to... --- ### Recipe: Tuna Bean Dip > Discover this easy, low GI recipe for a nutritious tuna and cannellini bean spread. Perfect for snacks or sandwiches for balanced blood sugar. - Published: 2013-03-28 - Modified: 2024-01-05 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-tuna-bean-dip/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipe Healthy & Versatile: Tuna and Cannellini Bean Spread for Balanced Snacking This recipe makes a perfect low GI snack with veggie sticks or sandwich filling with salad. It's simple to make, everything in the food processor and turn it on. It stores in the fridge for a couple of days. This is a great Sugar Detox Recipe to help keep your blood sugar balanced in a healthy and satisfying snack. Ingredients 400g can cannellini beans, drained & rinsed 2 x 185g can tuna in olive oil, drained 2 tablespoons tomato paste 2 tablespoons olive oil 1 tablespoons fresh lemon juice Black pepper to taste Method Drain and then rinse the cannellini beans in a sieve then let them dry a little. Place all ingredients into a food processor and process until a soft paste is formed. Add the olive oil until you reach the desired consistency. You can make is as smooth or course as you like. Serve as a dip with veggie sticks, as a sandwich filling with salad or on crackers with a slice of tomato on top. The Benefits of Low Glycemic Index Foods Understanding the importance of low Glycemic Index (GI) foods can transform your approach to snacking. Foods with a low GI are digested and absorbed slowly, leading to a gradual rise in blood sugar levels. This not only helps in managing blood sugar levels but also keeps you fuller for longer. When you have meals with these low GI proteins you may not need... --- ### Food Focus: Health Benefits of Nuts > Explore the health benefits of nuts. Uncover essential nutrients that boost wellness with best nutritionist in Sydney. - Published: 2013-02-10 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/food-focus/food-focus-health-benefits-nuts/ - Categories: Food Focus Blog Posts - Tags: healthy eating Nutritional Powerhouses: The Rich Nutrient Profile of Nuts and Seeds Nuts and seeds are not just tasty; they are nutritional powerhouses. Loaded with essential nutrients needed to grow an entire new plant, they are a key component of a balanced diet. Rich in vitamin E, potassium, and numerous B vitamins including folate and niacin, nuts and seeds offer a robust nutrient profile. They are also high in minerals such as calcium, iron, magnesium, and zinc, making them a vital source of protein and essential fats. World's Favourite Nuts: Coconuts and Peanuts in the Spotlight Among the myriad of nuts available, coconuts lead globally as the most cultivated nut crop, followed closely by peanuts. Though technically legumes, peanuts are often classified and consumed as nuts. Both coconuts and peanuts have unique nutritional profiles, and their widespread consumption signifies their importance in global diets. As nutritional research evolves, nuts continue to emerge as dietary superstars, with numerous studies underscoring their health benefits. Nutrient-Specific Highlights: Which Nuts Offer What Different nuts offer varying nutrient profiles. For example, a 50g serving of almonds, hazelnuts, peanuts, pine nuts, or pistachios provides more than 340mg of potassium - comparable to a banana. Almonds are a great source of calcium, with a 50g serving offering as much calcium as 200ml of milk. Cashews are rich in iron, and Brazil nuts are an excellent source of the antioxidant selenium, with just one nut providing more than twice the recommended daily intake. Selenium plays a crucial role in our recovery... --- ### pH Balance Raw Spinach Soup > Boost your pH balance and improve your health with this delicious raw spinach soup recipe! Packed with nutrient-dense ingredients to promote an alkaline state in the body - Published: 2013-01-06 - Modified: 2025-01-21 - URL: https://vibrantnutrition.com.au/healthy-recipes/ph-balance-raw-spinach-soup/ - Categories: Healthy Recipes Blog Posts, Sugar Detox Blog Posts Alkaline Diet Recipe - Raw Spinach Soup Raw spinach soup is a nourishing and delicious way to fuel your body with alkaline foods and promote acid alkaline balance. This recipe incorporates nutrient-dense ingredients like avocado, cucumbers, and fresh raw spinach to help promote an alkaline state in the body. The inclusion of garlic and garam masala or curry powder can offer added health benefits, such as reducing inflammation and boosting immune function. With its refreshing flavour and easy preparation, this raw spinach soup is a fantastic addition to any healthy eating plan focused on pH balance alkaline foods. It's easy to make and you can just leave out any ingredients you aren't keen on. If you've never tried a raw soup it's a great way to get fresh, nutritious food in when short on time. Blended soups are easy on the digestive system and perfect for detoxing and balancing your pH. Ingredients - Serves 4 1 avocado 1 cup water 2 cucumbers 1 cup fresh, raw spinach (add more to taste) 2 green onions 1 clove garlic 1/3 red capsicum 1 tsp sea salt (adjust to taste) 1 Tbsp fresh lime juice (adjust to taste), use lemon if no lime available ¼ tsp garam masala or ¼ tsp curry powder (adjust to taste) Method Blend ½ cup of water and the avocado in a blender. Then add the rest of the ingredients one at a time, blending to desired thickness and thinning with remaining water if desired. This soup may... --- ### 1 Day Detox Guide And pH Balancing > Explore the benefits of our one-day detox guide and pH balance alkaline foods for improved health and vitality. Learn how to cleanse and reset your body naturally. - Published: 2013-01-06 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/sugar-detox/guide-1-day-detox-ph-balancing/ - Categories: Sugar Detox Blog Posts Revitalize Your Body: A Comprehensive Guide to One-Day Detox and pH Balancing When you've consumed too many acidic foods (chocolates, alcohol, coffee, cakes, too much meat and rich dairy products)  leaving you tired and feeling fat, try this quick one-day guide. It will help to balance your pH levels and feel clear-headed and lighter. You can do this simple one-day detox whenever you feel the need for better acid alkaline balance. Drink 1 - Green Juice Use cucumber, celery, mint, spinach, lime (or lemon if you like it really tart) and apple or any combination of these Drink 2 - Herbal Teas Try peppermint, ginger & lemon, dandelion or chamomile Drink 3 - Pure Water Use filtered water. Both hot & cold, with a squeeze of lemon or lime (optional) Drink 4 - For a Treat Prepare Lemonade using sparkling water, lemon and stevia or monk fruit sweetener Liquid food - Potassium broth Use carrot tops, potato peelings, celery tops, broth powder, onion and pure water. Boil for 20 minutes then sieve and drink the broth Liquid food - Pick vegetables of your choice and prepare a blended vegetable soup Use your preferred combination of vegetables and a quality stock with no MSG. Alternatively just add a pinch of sea salt and some spices you like. Then blend once cooked or try a raw blended vegetable soup if it's hot weather and you can't face a hot soup. See the Raw Spinach Soup Recipe. Directions The ultimate aim of taking... --- ### How To Stop Sugar Cravings > Discover practical tips to stop sugar cravings and take control of your eating habits. Learn how to maintain a balanced diet for the long-term - Published: 2012-12-28 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/weight-loss/beat-sugar-cravings/ - Categories: Weight Loss Blog Posts, Sugar Detox Blog Posts - Tags: weight loss Conquering Sugar Cravings Sugar cravings are very common, and are the biggest hindrance to losing weight. Not only does excess sugar in the diet cause blood sugar problems it increases fat storage in the body as well. A sugar detox program can help reduce and eliminate sugar from your diet. It is not all that complex; simple changes can go a long way in improving your health. Let's take a look at ten steps that help with eliminating sugar cravings. 1. Get sugar and sugar products out of your cupboards: You munch on something sugary only when you have it easily available in your cupboard or fridge. Remove those chocolates, lollies, biscuits and other munches that you have stored in there. Instead, stock up on healthy alternatives including raw veggie sticks, nuts, hummus etc. 2. Eat healthy protein at each meal and snack: Include lentils, cottage cheese, eggs, lean meat, fish or other healthy sources of protein in your diet. Sugar cravings are often associated with blood sugar imbalance, caused by eating too many high GI carbohydrates (from refined foods) and not enough quality protein and fat. Include healthy sources of protein to offset sugar cravings. 3. Eat enough healthy fats: Fats are very important for normal functioning of your body. Where adequate fat requirements aren't met, sugar cravings tend to crop up. Instead, add healthy fats that will lower your bad cholesterol. Examples include nuts, seeds, olive oil and avocado. 4. Eat low GI fruit & vegetables: Fruits and... --- ### Rice Paper Roll Recipe > Ideal for a healthy, gluten-free lunch, this rice paper roll recipe can be filled with a variety of low FODMAP & healthy ingredients. - Published: 2012-11-29 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-rice-paper-rolls/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipe Gluten-Free Rice Paper Rolls Recipe: Perfect for a Healthy Lunch Rice paper rolls make a great alternative to a bread based wrap or sandwich at lunch time. They are naturally gluten free and you can fill them with a huge variety of ingredients. By adding some sliced chicken breast, salmon or prawns they can make a more substantial and satisfying lunch. If you're trying to increase the raw food in your diet and you're sick of salad, these are the perfect alternative. For a lower carb option you can leave out the noodles and add more veggies or protein. Ingredients 50g bean sprouts 1 cup of shiitake mushrooms chopped finely 1 carrot peeled & grated 120g vermicelli rice noodles, cooked and rinsed in plenty of cold water (or use slim pasta) 4 tablespoons coriander, roughly chopped 4 tablespoons mint leaves, roughly chopped 1 tablespoons fish sauce (or extra tamari) 1 tablespoons sesame oil 1 tablespoons soy sauce or tamari (wheat free soy sauce) Juice from 1 lime 1 tablespoons lime rind, (can substitute lemon) 1 tablespoon cashew, roughly chopped (optional) Choice of protein (prawns, chicken, beef, salmon etc) 10 dried rice paper sheets (available from Asian food shops and many supermarkets) Method Combine all the liquid ingredients in a large bowl and stir. Now add all the solid ingredients and let stand or refrigerate for 20 minutes. Dip rice paper in luke warm water for a few seconds. Shake off excess water & allow it to soften. Place a little... --- ### Garlic Health Benefits And Its Health Giving Properties > Discover the garlic health benefits for cardiovascular health, enhancing immunity, and relieving digestive issues such as Methane SIBO and Candida - Published: 2012-10-15 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/food-focus/food-focus-garlic-health-giving-properties/ - Categories: Food Focus Blog Posts - Tags: food focus. Garlic: A Powerhouse for Cardiovascular Well-being, Immune Enhancement, and Alleviating Methane SIBO and Candida in the Digestive Tract Garlic is one of the healthiest foods you can eat (unless you suffer from the FODMAP or sulphur sensitivity). To increase the health benefits you receive from garlic let it sit after you've chopped or crushed it. Give your chopped or crushed garlic 5-10 minutes to sit before changing its temperature (through cooking) or its pH (through the addition of acidic food like vinegar or lemon juice), it will give the alliinase enzymes in garlic a chance to work for your health. Most of the research on garlic has concentrated on its ability to lower cholesterol and blood pressure as well as offering protection against strokes and heart disease. For example, when the Journal of the Royal College of Physicians reviewed data on cholesterol in 1993, it found that after just four weeks there was a 12 per cent reduction in cholesterol levels in the research groups that had taken garlic. While garlic is gathering a reputation for helping to maintain a healthy heart, regular amounts of garlic seem to also help the body fight off infections. These antibacterial effects were found in the early 19th century during an outbreak of infectious fever - English priests caught the fever but the French priests, who ate garlic every day, remained healthy. However, you don't need to suffer with a fever to benefit from garlic's health enhancing properties. A recently published study found that... --- ### Breaking Sugar Addiction The Right Way > Break free from sugar addiction and chocolate cravings with Metabolic Balance. Discover our personalised nutrition and coaching program for weight loss. - Published: 2012-09-24 - Modified: 2024-10-26 - URL: https://vibrantnutrition.com.au/sugar-detox/breaking-sugar-addiction-right-way/ - Categories: Sugar Detox Blog Posts - Tags: sugar Breaking Sugar Addiction When most people think of an addiction they think of abusing alcohol or drugs, but the truth is that a large portion of the population is addicted to a simple food that we use every day. Sugar. Is it any wonder that we are becoming an obese planet? Sadly, the more sugar you eat, the more sugar you crave, the fatter you become and the more likely you are to suffer from chronic disease. Brain Altering Sugar Researchers have found that sugar affects the brain in the same way that alcohol and drugs do. Studies show that high intake of sugar triggers a chemical in our brains called serotonin, which makes us feel good. Eating a sugary or high carbohydrate food makes you feel happier and more energized. Unfortunately, that feeling is very short lived, and is followed by a crash which leaves most people feeling tired and a bit listless, so they eat another sugary treat. After a while your body craves more and more sugar to give you the same good feeling. As the amount of sugar you eat increases so does your risk of serious health problems including obesity, type II diabetes, high cholesterol, and heart disease. After a while, eating too much sugar may alter the brain receptors that actually regulate how much we eat, leading to constant overeating. A sugar addiction can leave your weight and your health spiralling out of control, leaving you feeling depressed and battling serious health problems. How... --- ### 7 Healthy Weight Loss Strategies That Work > Explore 7 effective weight loss strategies that really work. From diet basics to stress management, learn how to achieve your weight loss goals healthily. - Published: 2012-09-04 - Modified: 2024-10-26 - URL: https://vibrantnutrition.com.au/weight-loss/7-healthy-weight-loss-strategies-work/ - Categories: Weight Loss Blog Posts - Tags: weight loss Effective Weight Loss: 7 Proven Strategies Just like anything you do in life, if you want to be successful, you have to have a game plan ready. You need to have effective strategies to help you reach your goals. The same goes for weight loss. Here are 7 healthy weight loss strategies that over time with my clients I've discovered need to be address to give long-term healthy weight loss. 1. Goal Setting Goal setting is extremely important. You need to get clear on what you want to achieve and why. Be specific as well. How much weight do you want to lose? Why do you want to lose weight? How long would you give yourself to lose a specific amount of weight? Having clear goals help you to give something to strive towards. 2. Diet Basics When it comes to weight loss, food is probably the most important aspect. You need to have a solid diet plan, which covers your daily vitamin needs, when and how to eat and your macronutrient ratio intake of carbohydrates, protein and healthy fats. Never forget to hydrate yourself with filtered water as well. 3. Exercise While dieting is 70-80% of the weight loss equation, exercising is the other 20-30%. Exercising helps you to burn off extra calories to help you be in a caloric deficit state and burn off fat stores. Be sure to be consistent and exercise regularly. If possible, choose exercises that you enjoy. 4. Detox From Sugar Sugar contains empty... --- ### Recipe: Bok Choy Sesame Stir Fry > Discover a nutritious and delicious Bok Choy Sesame Stir Fry recipe. Perfect for a quick, healthy meal packed with flavour and nutrition. - Published: 2012-08-08 - Modified: 2024-03-18 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-bok-choy-sesame-stir-fry/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipe Enhancing Health with Bok Choy Stir Fry: Digestive Benefits and Weight Management Bok Choy is great to add some variety to the greens required in a healthy, balanced diet. This is a quick and easy dinner that's not only healthy but really tasty as well. If you have some Bok Choy in your fridge but lack inspiration or look at it every time you go to the grocery store then pick some up and give this a try. Shiitake mushrooms are great for improving immunity so a perfect winter ingredient or when you're in need of a boost. This recipe works as part of a detox diet plan. Ingredients - Serves 2 1 bunch Bok Choy, washed 2 cups shiitake mushrooms 1 red capsicum 1 yellow or white onion Protein of your choice, chicken, beef or prawns 2 Tbsp oil (coconut oil is best for high heat, could also use olive oil if you add the food before it gets too hot) 1 Tbsp sesame seeds 2 Tbsp cashews 2 tsp tamari sauce (soy sauce) 1 Tbsp sesame oil Directions Slice all vegetables. Heat oil in pan and sauté onion and capsicum. Add meat or prawns if using and cook thoroughly. Add mushrooms, then Bok Choy and 1⁄4 cup water. Cover to steam. Turn off heat. Add 2 tsp tamari, 1 Tbsp sesame oil. Stir and toss with sesame seeds and cashews. Serve straight away. Tip Hungry boys can have this meal with a portion of rice. If you're aiming... --- ### The Different Types Of Sugars > Discover the various types of sugars, from fructose to lactose, and their health impacts. Learn sugar sources and make informed dietary choices. - Published: 2012-07-23 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/sugar-detox/different-types-sugars/ - Categories: Sugar Detox Blog Posts Sugar Detox: Understanding Sugars, Insulin Resistance, and How to Take Control Have you ever felt confused by all the different types of sugar, and what each one really means for your health? Don't worry, you're not alone! Many people find it difficult to navigate sugar terminology and understand the effects different types of sugars have on the body, including the link to insulin resistance. As a clinical nutritionist, I'm here to help you understand these sugars better and invite you to join me on a journey towards better health with my 2-week Sugar Detox program. What is Fructose? Fructose, commonly known as fruit sugar, comes naturally from fruits and vegetables. In its natural state, it's combined with essential nutrients and fibre, which helps mitigate its effects on the body. However, fructose is also the sweetest type of sugar, and it's often added to processed foods to enhance flavour. Unfortunately, the fructose used in most processed foods is derived from corn-and not in a healthy way. You'll find high fructose corn syrup in soft drinks, prepackaged cakes, cookies, and other processed foods. When consumed in excess, fructose can cause your intake to spike to as much as 80 grams a day-far more than your body needs. Ideally, you should aim for no more than 15 grams of fructose a day, which is about the equivalent of 1-2 pieces of fruit. Unlike glucose, which is used by all the cells in your body for energy, fructose takes a different metabolic pathway. Instead... --- ### Fast and Natural Weight Loss > Discover a holistic approach to natural weight loss with our 10-step guide. Learn how to lose weight naturally without pills or starvation. - Published: 2012-05-23 - Modified: 2024-10-15 - URL: https://vibrantnutrition.com.au/weight-loss/fast-natural-weight-loss/ - Categories: Weight Loss Blog Posts Sustainable Weight Loss Trying to figure out how to lose weight fast and for the long-term can be confusing and overwhelming. But if you want to lose weight fast, and care about your health, you definitely need to know how to lose weight without pills or starvation. In my experience, weight loss isn't just about the food. You also need to address other areas of your life as well. Here's my 10 step plan for how to lose weight naturally. It starts with these basics: - Set your intention and commit to it - Eat only healthy foods - Remove empty calories - Daily exercise And while slow weight loss tends to be more sustainable, it's still definitely possible to lose weight fast. But how fast is fast and how fast is safe? 10 Steps for How to Lose Weight The Healthy Way You could lose 5 kilos of water weight your first week. But that's not fat. It takes approximately 3,500 calories to add or subtract ½ kilo of body fat. So for each 500 fewer daily calories, you lose about 1/2 kilo a week. 1. Opt for Three Balanced Meals Daily: To maintain better blood sugar balance, consider having three well-portioned meals a day without snacking in between. This approach can help in regulating blood sugar levels by preventing the frequent spikes and dips often caused by snacking. Eating three nutritious meals at regular intervals allows your body to process food more efficiently, reducing cravings and aiding in... --- ### Useful Ways To Make Exercise Fun > Bored with your workout? Discover 7 fun and innovative strategies to make exericse fun and get into a good routine. Helps weight maintenance. - Published: 2012-03-19 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/weight-loss/make-exercise-fun/ - Categories: Weight Loss Blog Posts - Tags: weight loss Revamp Your Fitness Journey: Fun-Filled Workout Ideas Exercise is an important part of a healthy lifestyle, but sometimes it is easy to find yourself in an exercise rut (that's possibly lasted years! ). This is when motivation is low and exercise starts to feel like a chore and not an exciting and fun activity to look forward to. Everyone needs extra support every now and then and your exercise routine is no different. Here are some fun strategies to kick start your routine and make exercise exciting again: 7 Ways to Make Exercise Fun 1. Find a Friend Partnering with a friend for your exercise routine can transform it from a solitary chore to a social and enjoyable activity. Having someone to share your workout experiences with can provide a sense of camaraderie and accountability. You're more likely to stick to your exercise plan when you have a buddy relying on you, and it's a great opportunity to strengthen friendships. Exercising with a friend also opens up a range of activities that might be difficult to do alone, like partner yoga or tandem cycling. It's not just about the exercise; it's about the shared experience, laughter, and motivation that come from working out together. Plus, it's an excellent way to catch up and stay connected in our busy lives. 2. Play Something Rekindling your passion for a sport you loved in the past can reignite your excitement for physical activity. Sports like tennis, golf, soccer, or netball are not only... --- ### Health Benefits of Dark Chocolate > Although sugar filled chocolate contributes to cravings for more sugar, there are many benefits of dark chocolate to consider. - Published: 2012-03-15 - Modified: 2023-11-26 - URL: https://vibrantnutrition.com.au/food-focus/health-benefits-dark-chocolate/ - Categories: Food Focus Blog Posts While you have heard that chocolate is bad for your health and have been basically 'programmed' to avoid eating excessive chocolate, you would be delighted to know that chocolate can be healthy. Keep in mind though that you should stay away from heavily processed chocolate full of corn syrup, sugar and other types of sweeteners and processed fats, these certainly cause sugar cravings. The 'healthy chocolate' we are talking about today is dark chocolate, especially raw dark chocolate as it has much less sugar in it. Believe it or not, due to the health benefits of dark chocolate, many health experts suggest that you can eat 20 to 30 grams of dark chocolate daily. Always make sure that the dark chocolate you eat is not heavily processed, and should not have unhealthy ingredients added like artificial sweeteners, flavours and high fructose corn syrup. Here are some of the health benefits of dark chocolate. Very High In Antioxidants Dark chocolate contains flavanols, which are a type of flavanoid found in chocolate and cocoa. Flavanoids can only be found in plant foods. They are also extremely potent antioxidants that help to counteract and eliminate free radicals in the body. Good For The Heart Dark chocolate is known to be good for the heart. It contains good levels of HDL, which is known as the "good cholesterol" in your body, and consuming it regularly could help to lower your LDL cholesterol or your "bad cholesterol" as much as 10%. It also helps to... --- ### Stop Sugar Addiction - How To Know If You Are Addicted > Discover how to stop sugar additction and cravings and curb your chocolate habit with Sydney Nutritionist Lisa Snowdon. - Published: 2012-02-14 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/sugar-detox/sugar-addiction-know-addicted/ - Categories: Sugar Detox Blog Posts - Tags: sugar detox Conquering Sugar Addiction with a Continuous Glucose Monitor In our modern world, sugar addiction has become a significant challenge for many people. With sugary treats available at every turn, overcoming sugar addiction isn't easy, but it is crucial for improving your overall health. One of the most effective ways to tackle this issue is by understanding the symptoms of sugar addiction and how you can break free from its grip. A tool that has become a game-changer in managing sugar intake and understanding your body's response is a continuous glucose monitor (CGM). By using a CGM, you can take back control over sugar cravings, improve your metabolism, and combat insulin resistance. In this blog, we'll explore how to use this tool to overcome sugar addiction and achieve lasting health benefits. Understanding Sugar Addiction and Insulin Resistance The first step to overcoming sugar addiction is to be aware of its symptoms and acknowledge that you might be struggling with it. Sugar addiction is not just about having a sweet tooth; it's a complex physiological and psychological issue that affects your energy levels, mood, and overall health. Many people find themselves experiencing sugar cravings throughout the day, not realising the underlying cause may be insulin resistance. Insulin resistance occurs when your body becomes less responsive to insulin, the hormone responsible for regulating blood sugar levels. This means your body needs more insulin to keep blood sugar stable, leading to a vicious cycle of increased cravings, overeating, and storing excess sugar as fat.... --- ### Recipe: Sweet Potato & Black Bean Salad > Enjoy a nutritious boost with our Low GI Sweet Potato Salad! Filling & flavourful, it’s a healthy, versatile choice for an energy-sustaining lunch! - Published: 2012-01-25 - Modified: 2023-10-01 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-sweet-potato-black-bean-salad/ - Categories: Healthy Recipes Blog Posts Energising Low GI Sweet Potato Salad: A Healthy Variation This is a great low GI salad recipe. Not only does it taste fantastic but it's filling and sustains energy as well, so it's good for weight loss. If you are bored with the traditional lettuce, tomato and cucumber then branch out with something different. You can roast the sweet potato with the previous day's dinner so it's ready for you to just put together as a quick and healthy lunch. Ingredients - Serves 2 2 small sweet potatoes (peeled or for extra fibre, leave skin on), cut into large cubes (about 3/4 inch) 1 can black beans, rinsed and drained 1/2 medium red onion, finely diced 1/2 cup fresh coriander, chopped (or basil or parsley) 3 Tbsp olive oil (preferably extra virgin, organic, cold pressed) 1/2 tsp ground cumin 1/4 tsp red pepper flakes (optional) 2 Tablespoons fresh lime juice (from 1 small lime) sea salt & freshly ground pepper, to taste 1/2 diced avocado Method Preheat oven to 210 degrees. Place cubed sweet potatoes on a baking skeet and toss with 1 Tablespoon olive oil, season with cumin, red pepper flakes (if using), sea salt and pepper. Mix well. Roast potatoes on lower rack about 25-35 minutes or until tender, tossing once during cooking time. Depending on the heat in your oven, you may want to rotate the baking sheet halfway through. In a large mixing bowl, whisk together the remaining 2 tablespoons of olive oil with the lime... --- ### Recipe: Chickpea, Avocado and Walnut Salad > Discover our adaptable Healthy Summer Salad Recipe! Ideal as a Metabolic Balance recipe, this salad is a refreshing, flavourful addition to your summer meals! - Published: 2011-12-31 - Modified: 2023-10-01 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-chickpea-avocado-walnut-salad/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipes Creative Summer Salad: A Symphony of Flavour & Wellness It's finally warmed up for summer and time to dust off the salad recipes. There are really endless varieties of salads. You don't need to stick to lettuce, tomato and cucumber. Choose from your favourite vegetables, seeds, nuts, beans, herbs etc and a healthy dressing like lemon juice and olive oil.   This works well on it's own or as a side salad. If you suffer from IBS symptoms, are on a SIBO treatment plan or you're sensitive to FODMAPs look for swaps like tomatoes instead of chickpeas, avoid the garlic, olives instead of the avocado and pumpkin instead of the walnuts if you find nuts hard to digest. Be as creative as you like within your own unique dietary requirements. Ingredients - Serves 2 1 ripe avocado, stoned, scooped from the skin and diced 220g chickpeas (or your plan amount on the Metabolic Balance Program) 2 tbsp extra virgin olive oil 1 tsp fresh lemon juice (use apple cider vinegar on Metabolic Balance Program) 1 clove garlic, crushed 55g walnut pieces or chopped almonds (from phase 4 of Metabolic Balance) 1/2 tbsp chopped parsley to garnish Sea salt & black pepper to taste 2 handfuls of lettuce, chopped or torn Method Drain and wash the chickpeas and combine, in a bowl, with the avocado. In a jar/blender mix the oil, lemon juice and garlic, season with salt and pepper. Add the lettuce to the bowl and sprinkle with nut pieces. Garnish... --- ### Salmon Nicoise Recipe For Blood Sugar Balance > Discover a healthy twist on the classic Salmon Niçoise Salad. Perfect for a nutritious lunch or dinner, this recipe is packed with fresh veggies and tender salmon. - Published: 2011-11-02 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-salmon-nicoise/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipe Delicious Detox: Salmon Nicoise for Sugar Craving Control If you are looking to get rid of your sugar cravings and shape up for summer then why not join my Natural Detox Program. It's not about going hungry, there are plenty of delicious foods you can eat. Increasing the amount of fresh and raw vegetables along with quality proteins is the key. I provide loads of healthy recipes to choose from so you won't be stuck for choice. This Salmon Nicoise is an example of the type of meal that will help you kick those sugar cravings and start burning fat instead of storing it. Ingredients - Serves 2 1 palm size portion of salmon, tinned or pre-cooked 2 eggs, hardboiled and cut in quarters 2 handfuls romaine lettuce, leaves torn 1 1/2 handfuls artichoke hearts, drained and quartered 8 black and green olives 1 handful cucumber or zucchini, shredded or julienne 1 1/2 handfuls broccoli sprouts 1/2 handful small sweet capsicum 1/2 avocado, peeled and cut into cubes 1/2 teaspoon Dijonnaise Sauce Lemon wedges, garnish Method Arrange lettuce on large serving platter. Arrange mounds of the other ingredients over the platter. Spritz with a splash of lemon juice. Serve immediately with Dijonnaise Sauce. This is the last Sugar Detox program I'm running in 2011, so if you are ready boost your energy and lose weight join up here: Natural Detox Program Embrace a Healthier Lifestyle with a Real Food Detox Embarking on our Sugar Detox Program is not just about... --- ### Recipe: Immune Boosting Ginger Tea > Fight off cold and flu with our easy-to-make, immune-boosting drink. Perfect for winter, this warming ginger and lemon. - Published: 2011-05-10 - Modified: 2024-01-08 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-immune-boosting-ginger-tea/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipe Stay Healthy This Winter: A Natural Remedy for Cold and Flu Make up this drink when you feel the first signs of a cold or flu coming on. Even use as a preventative throughout the winter. Plus, it tastes great and is warming in the colder weather. I certainly don't drink as much water in Winter as I'm put off when it's too cold, so having this simple warming option is perfect to keep me hydrated as well. Ingredients 1 piece of fresh ginger, thinly sliced (about 2cm long and 1cm thick) Juice of 1/2 lemon (or more if you prefer) Raw honey to taste (optional) Method Slice a 2cm (1 inch) piece of ginger into thin strips and place in a mug. Pour in boiling water. Add lemon juice and honey to taste. Use Manuka honey for a double healing hit. Drink & enjoy! Do you get more than your fare share of colds and flu? Do your children pick up every bug going round school and day care? Contact us for a consult to find out more ways to boost your and your family's immunity during winter. Following a healthy eating plan is vital to keep you and your family in tip top shape. The Healing Power of Ginger and Lemon Ginger and lemon, the key ingredients in this warming drink, are renowned for their healing properties, especially during cold and flu season. Ginger, with its natural anti-inflammatory and anti-bacterial properties, can help soothe a sore throat and... --- ### Cool Cucumber & Avocado Raw Soup Recipe > This raw soup recipe is easy to make. It’s green, which is always a good thing and it’s delicious. Great with a protein for the Metabolic Balance diet - Published: 2011-02-16 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-cool-cucumber-avocado-soup/ - Categories: Healthy Recipes Blog Posts - Tags: Healthy recipe Refreshing Summer Soup: Avocado & Cucumber with Kefir This recipe is great in the summer. It's easy to make, it's green, which is always a good thing and it's delicious. It's a very quick, healthy Summer soup recipe. If you make your own dairy kefir this works really well and gives you another option for getting a serving of good bacteria into your gut. If you are dairy free you can try it with coconut or almond yoghurt. Ingredients - Serves 4 1 cucumber, peeled and chopped 1 avocado 2 spring onions Juice of 1 lime 1 cup of plain yoghurt or home-made kefir 1 cup water Salt & Pepper to taste Method Roughly chop the cucumber, avocado and spring onions and toss in the blender. Add other ingredients and process until smooth. If soup is too thick then add water as needed. Garnish with chopped fresh coriander or basil and a dash of cayenne pepper to taste. Another reason to keep your blender out and get more fruit and vegetables into your diet is green smoothies. Here are some green smoothies to try: Green Smoothies to Try. The Health Benefits of Kefir in Your Summer Diet Kefir, a key ingredient in this summer soup, is not just a culinary delight but a powerhouse of health benefits. Rich in probiotics, kefir is known for its ability to enhance gut health and boost the immune system. Integrating kefir into your summer recipes, like this refreshing soup, is an excellent way to... --- ### Health Benefits Of Raw Food > Discover the health benefits of raw food and how it strengthens the Metabolic Balance Diet. Learn how it preserves nutrients and enhances digestion. - Published: 2011-02-09 - Modified: 2024-10-31 - URL: https://vibrantnutrition.com.au/food-focus/food-focus-health-benefits-raw-food/ - Categories: Food Focus Blog Posts Embracing a Raw & Vibrant Lifestyle: A Guide to Raw Food Benefits Everyone knows it's healthy to eat fresh, uncooked fruits and vegetables every day. That isn't a new concept. A raw food diet simply says that these foods should be most of what we eat. Including raw foods and salads as part of your metabolic balance diet is one of the simplest yet most effective ways to support your body's natural processes. Salads made with a variety of fresh vegetables and leafy greens provide an abundance of vitamins, enzymes, and antioxidants that are crucial for cellular health and metabolic efficiency. By regularly eating raw foods, you help maintain a steady supply of essential nutrients that improve digestion, support weight loss, and give your metabolism the boost it needs to function optimally. The fibre from raw vegetables also plays an essential role in keeping you feeling full, helping you manage portion sizes, and reducing unhealthy snacking. Salads are also an excellent tool for promoting a healthy gut, which is key to balanced metabolism. Raw vegetables, particularly those rich in prebiotic fibres, help nourish the beneficial bacteria in your gut. These bacteria are crucial for breaking down food and producing essential nutrients that your body needs for balanced energy levels. Moreover, raw foods tend to have a lower glycemic index, which helps prevent blood sugar spikes and crashes that can negatively impact metabolic health. Adding fresh, colourful salads into your daily meals doesn't just support your metabolic goals - it also... --- ### The Benefits of a Sugar Detox > Explore the health risks linked to excessive sugar and learn practical tips to sugar detox, preventing conditions like diabetes and heart disease. - Published: 2011-02-08 - Modified: 2024-10-31 - URL: https://vibrantnutrition.com.au/sugar-detox/the-benefits-of-a-sugar-detox/ - Categories: Sugar Detox Blog Posts Understanding Sugar's Impact: The Cycle of Cravings How to stop sugar cravings is a vital knowledge point in understanding sugar's impact on our body. The addictive nature of sugar creates a vicious cycle, the more you eat, the more you crave, leading to an unhealthy dependency. Recognising this cycle is crucial in breaking free from sugar addiction. A detox or cleanse is the removal from the body of unwanted, unhealthy, or harmful substances. Originally used mainly in terms of alcohol and drugs, the term is now broader and extends to other unhealthy substances. There is a growing body of opinion that sugar, and processed foods, because they contain a lot of sugar, are quite bad for our health in the sort of quantities that we consume. It is therefore an excellent idea to undergo a sugar detox periodically to identify and remove it in all its forms, from your diet. This will help you break your sugar cravings and balance your blood sugar making weight loss and a steady stream of energy easy to achieve. Convenience vs Health: The Hidden Sugars With a reliance on convenience foods for a quick energy boost, many find themselves in a self-defeating cycle. These foods, while seemingly innocent, are sources of hidden sugars, leading to an increase in craving chocolate and other sugary snacks. Recognising and avoiding these hidden sugars is essential for maintaining a healthy diet and lifestyle. Complex Carbohydrates: The Better Alternative Simple sugars, also known as simple carbohydrates, significantly impact blood... --- ### Build A Better Sandwich With Sprouted Bread > Sprouted bread is low GI, higher protein, lower gluten (but still contains gluten) and helps stop sugar cravings with its slow release energy. - Published: 2010-11-09 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-build-better-sandwich/ - Categories: Healthy Recipes Blog Posts You can store sprouted bread in the refrigerator or the freezer - they’ll last longest in the freezer. If you store them there, just pull out what you’re going to use a couple minutes before you make your sandwich. They defrost super quickly. Sprouted bread is low GI, higher protein, lower gluten (but still contains gluten) and helps stop sugar cravings with its slow release energy. Toast sprouted bread with various toppings for perfect healthy desking and dining! I use a sandwich press rather than a toaster because the bread can be quite brittle in a normal toaster and hard to get out. Using a sandwich press you can toast them flat. Sprouted Bread Sandwich Ingredients Sprouted bread: Choose from the sprouted grain bread available at Harris Farm, some health food stores or your online organic delivery service. The brands I'm familiar with are Pure Life & Lifestyle Bakery. Possible Toppings/Fillings: Avocado slices, pinto beans, organic cheese (or nut cheese), tomato salsa Free-range, hormone-free turkey, avocado, sprouts, shredded zucchini, dijon mustard Tempeh, shredded lettuce, tomatoes Hummus, tabbouleh, sprouts and cucumbers Organic chicken, sautéed spinach and pumpkin seeds There are endless variations... Directions 1.     Toast the sprouted bread. 2.     Add a topping for an open sandwich or filling if you prefer a traditional sandwich. 3.     If you can't prepare a sandwich at work you can bring to work and refrigerate. 4.     Enjoy! Wellness Quick Tip If you knew there was a vitamin that can instantly rejuvenate, refresh... --- ### Healthy Eating At Work > Explore healthy eating at work, how to combat stress, and discover nutritious lunch options to enhance well-being and productivity at the office - Published: 2010-11-07 - Modified: 2024-10-31 - URL: https://vibrantnutrition.com.au/weight-loss/healthy-eating-work/ - Categories: Weight Loss Blog Posts Revitalising Desk Dining: A Journey to Wellness and Nutrition Are you part of the 70% of Australians who often find themselves dining at their desks due to pressing deadlines and hectic schedules? Balancing the demands of work with maintaining a healthy diet can be challenging, but it's essential to prioritise both. Even when desk dining can't be avoided, here's how you can make it as wholesome, nutritious, and delightful as possible by focusing on two key aspects: how we eat and what we eat. The Essence of Mindful Eating How We Eat How we consume our food holds paramount importance, almost equivalent to the type of food we eat. When stressed or frustrated, our fight-or-flight response dominates, shutting down our digestive processes led by the sympathetic nervous system. Ever experienced the heavy feeling of undigested food? That's your body struggling to process food due to stress. In such instances, activation of the parasympathetic nervous system is crucial for enabling digestion. So, how do we achieve a relaxed state amidst work chaos? The solution is surprisingly simple. Dedicate a minute or two before your meal to practice five deep, belly-filled breaths. This forces your body to deactivate the stress system and engage the relaxation system. A balanced and mindful approach is crucial while preparing healthy meals to counteract the hustle and bustle of work life. Mindful eating, one of the effective bloating cures, can significantly alleviate discomfort by encouraging slower, more intentional consumption, which aids in better digestion and reduces air... --- ### Green Smoothies Recipes To Try > Boost your energy and beat sugar addiction with our best green smoothie recipes! Discover the health benefits and get juicing. - Published: 2010-09-30 - Modified: 2024-10-31 - URL: https://vibrantnutrition.com.au/food-focus/food-focus-green-smoothies-try/ - Categories: Food Focus Blog Posts Revitalise Your Health with Nutrient-Packed Green Smoothies Green smoothies are a great way to boost your energy and increase your vitality. They may not sound so appealing but honestly give them a go, they're great. They are a great snack when you are trying to beat sugar addiction. When water is recommended preferably use spring water, otherwise filtered water. Don't eat anything else with the smoothies or for 40 minutes before or after. Don't use starchy vegetables, just green leaves. Always rotate the type of green leaves used in your smoothies otherwise, alkaloids accumulate and cause unwanted symptoms. You can store the smoothies in the fridge to be consumed later in the day, but they're better fresh. Experimenting with Green Smoothie Ingredients Exploring various green smoothie ingredients is not just an exciting culinary journey, but it also ensures that you receive a broad spectrum of nutrients. Ingredients like spinach, kale, and parsley are popular choices due to their high nutrient content. When creating your smoothies, it's essential to mix and match different greens and fruits. For instance, experimenting with exotic fruits or different types of berries can bring out unique flavors and enhance the nutritional value of your smoothie. You might find a combination that suits your palette perfectly while contributing to your health journey. Remember, the best green smoothie recipes are the ones that suit your taste and fulfill your nutritional needs. The Wholesome Approach: Juicing for Health Recipes When seeking to detox your body and infuse it with... --- ### Health Benefits of Sprouted Grains > So what’s the deal with sprouted grains? Why are they better for us than flour products? The main benefit of sprouting any food is twofold: - Published: 2010-09-30 - Modified: 2024-10-29 - URL: https://vibrantnutrition.com.au/food-focus/health-benefits-sprouted-grains/ - Categories: Food Focus Blog Posts Sprouting Wellness: Unlocking the Nutritional Power of Grains So what's the deal with sprouted grains? Why are they better for us than flour products? The main benefit of sprouting any food is twofold: first, it releases vital nutrients and second, it makes those nutrients easier for the body to assimilate. You can sprout at home on your own, but if you don't have time you can now purchase sprouted foods. Let's look at an example of a sprouted food at your local health food or specialty grocery store. You may have heard of Ezekial or Essene breads, usually found in grocery store's like Harris Farm (or online organic suppliers) in the refrigerated or freezer section. To unlock the dormant grain energy and maximize nutritional value, they add water to organic grains, which releases beneficial enzymes that sprout the grains. The resulting sprouted grain is richer in protein and vitamins than a regular bread made from dry, ground flour. You'll notice that if you keep sprouted breads out on your counter, they'll spoil after a day or two. That's a good thing! That means that they have life energy in them, which boosts your own energy when you eat them. When people with wheat intolerances or issues with high FODMAP foods try sprouted grain bread they often find their digestive system accepts the sprouted grains without any problem. Sprouted grains are also low GI to help stop sugar cravings and keep normal blood sugar levels. They are also great food for... --- ### Slow Cooker Chicken Soup Recipe > Try this nutritious & hearty slow cooker chicken soup recipe crafted by a Clinical Nutritionist in Sydney! Easy, healthy, and perfect for busy days! - Published: 2010-06-17 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-rustic-chicken-soup-slow-cooker/ - Categories: Healthy Recipes Blog Posts Nutrient-Packed Comfort: Slow Cooker Chicken Soup Slow cooker recipes are so convenient these days for us busy, working Mums. If you are out at work then cook for longer on a low heat. Give this great recipe a try, it uses wholesome, natural ingredients. It's great to stop sugar cravings and balance blood sugar. Chicken soup is very nourishing and nurturing both nutritionally and for the soul. Ingredients - Serves 4 Extra virgin olive oil, as needed 3-4 split chicken breasts , rinsed, patted dry 8 cloves fresh garlic, chopped Sea salt and freshly ground pepper, to taste 2 heaped cups thinly shredded cabbage 1 red capsicum, cored, seeded, cut up 2 zucchini, cut up 6 to 8 baby potatoes, cut up 1 chilli - mild or hot, to taste 1 teaspoon rubbed sage 1 teaspoon each of: dried basil, oregano and parsley Hot red chilli flakes, shake to taste 1 can diced tomatoes 2 or more cups  chicken broth (organic if possible), as needed A dash or two of Worcestershire sauce, to taste (optional) Directions Drizzle some extra virgin olive oil into the bottom of a Crock Pot or slow cooker. Lay the chicken breasts in the bottom; top with half the chopped garlic. Season with sea salt and pepper. In a large bowl, combine the shredded cabbage, capsicum, zucchini, potatoes, and chillies; and toss them with a drizzle of extra virgin olive oil. Season with sea salt, ground pepper, herbs and a shake or two of hot red... --- ### Chicken Bone Broth Is Great For Your Gut > Chicken bone broth is known to help heal leaky gut. Here's a chicken broth recipe great for your gut health. - Published: 2010-06-17 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/healthy-recipes/food-focus-chicken-broth-great-gut/ - Categories: Healthy Recipes Blog Posts, Digestive Health Blog Posts - Tags: bone broth, leaky gut Revitalising Gut Health: Unraveling the Healing Powers of Bone Broth From "Nourishing Traditions" by Sally Fallon "Good broth will resurrect the dead," says a South American proverb. A cure-all in traditional households and the magic ingredient in classic gourmet cuisine, stock or broth made from bones of chicken, fish and beef builds strong bones, heals leaky gut, assuages sore throats, nurtures the sick, puts vigor in the step and sparkle in your love life--so say grandmothers, midwives and healers. For chefs, stock is the magic elixir for making soul-warming soups and matchless sauces. Science validates what our grandmothers knew. Rich homemade chicken broths helps with colds. Stock contains minerals in a form the body can absorb easily-not just calcium but also magnesium, phosphorus, silicon, sulfur and trace minerals. It contains the broken down material from cartilage and tendons--stuff like chondroitin sulphates and glucosamine, collagen now sold as expensive supplements for arthritis and joint pain. Want to try to make your own haling bone broth recipe? It does need to sit and simmer for a long time but makes great soup and is so nutritious, even for your soul! Home made soup or broth are perfect winter snacks to help you keep normal blood sugar levels and stop sugar cravings. From Jamie's Kitchen by Jamie Oliver Easy Chicken Bone Broth Ingredients Makes 4 litres/7 pints • 2kg (4 and 1/2 lb) raw chicken carcasses, preferably free-range or organic, legs or wings chopped • 1/2 head of garlic, unpeeled and bashed • 5... --- ### Easy Low FODMAP Stir Fry Recipe > Try this easy low FODMAP stir fry recipe. Use staples from your kitchen cupboards and freezer to make this simple, healthy recipe. - Published: 2010-05-22 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-easy-brown-rice-stir-fry/ - Categories: Healthy Recipes Blog Posts - Tags: bloating, IBS, low FODMAP recipe Nourishing the Gut: A Delicious Approach to Managing IBS Try this easy low FODMAP stir-fry recipe. Use staples from your kitchen cupboards and freezer to make this simple, healthy recipe. Serve with some steamed Asian greens or a green salad in the summer. This stir-fry recipe will help stop sugar cravings and boost energy. You can really eat it for any meal of the day. It stores well in the fridge to be reheated for a quick last minute meal. Easy Brown Rice Low FODMAP Stir-Fry Recipe Ingredients - Serves four 1/2 cup coarsely chopped walnuts 4 Tbsp tamari (wheat-free soy sauce) 1-2 skinless, boneless chicken breast halves, thinly sliced crosswise 2 Tbsp olive oil 1 Tbsp sesame oil 4 tsp minced fresh ginger or 1tsp powdered 3 garlic cloves, minced (avoid is following a low FODMAP diet) 1 1/2 cups short-grain brown rice, cooked and cooled 1 red capsicum, chopped 1 carrot, thinly sliced or grated 2/3 cup chopped spring onions (green parts only for low FODMAP) Method Stir walnuts in a medium nonstick skillet over medium heat until lightly toasted (3 minutes).   Drizzle 2 Tbsp tamari over walnuts: stir until tamari coats walnuts (45 seconds).   Cool.   These can be made ahead and stored at room temperature in airtight container for 3 days. Combine chicken and 2 Tbsp tamari in a medium bowl.   Toss to coat and let stand 15 minutes. Heat olive oil in a large nonstick skillet over high heat.   Add chicken... --- ### Top Five Healthy Freezer Foods > Explore healthy freezer foods for nutritious meals on busy days! Use these convenient staples to balance your diet and curb sugar cravings - Published: 2010-05-22 - Modified: 2024-10-30 - URL: https://vibrantnutrition.com.au/food-focus/food-focus-top-five-healthy-freezer-foods/ - Categories: Food Focus Blog Posts Unlocking Freezer Potential: Healthy Choices for Convenient Nutrition We've given so much attention to the kitchen cupboards, our freezers are starting to feel left out! Frozen foods are another great way to keep high-quality meals and snacks on hand. Being organised is key to having a healthy diet, keeping your blood sugar balanced and stopping sugar cravings. These days there are times when we all need convenience foods, they don't have to be unhealthy. See the recipe of the month for a quick, easy and healthy meal. Here are our five favourite healthy food choices to keep in your freezer: 1.   Ezekiel or Essene Sprouted Bread are unique because they are made from sprouted grains, which are said to be more nutritious than their non-sprouted counterparts. Sprouting increases the levels of certain nutrients like vitamins and antioxidants and can also decrease the amount of anti-nutrients, which can interfere with the absorption of minerals. Freezing slices of this bread allows for an easy toast option full of complex carbs and fibres. Topping it with avocado adds healthy fats and makes for a nutritious, balanced meal. 2.   Organic Frozen Veggies - Having organic frozen veggies on hand is a lifesaver for those busy days when fresh produce isn't an option. They retain most of their nutrients during the freezing process, ensuring you get a healthy dose of vitamins and minerals. They're versatile and can be used in various dishes like stir-fries, soups, or as a side dish, making them a... --- ### Powerful Kitchen Decluttering For A Fresh Start > Kitchen decluttering for better health! Discover essential tips for cleaning out kitchen cupboards and replacing unhealthy items. - Published: 2010-05-19 - Modified: 2024-11-02 - URL: https://vibrantnutrition.com.au/weight-loss/clean-out-kitchen-cupboards/ - Categories: Weight Loss Blog Posts - Tags: weight loss What to Keep, What to Toss When Kitchen Decluttering Everybody loves a makeover, and your kitchen cupboards are no exception. Can't you hear them begging you? "Fill me with healthy, delicious foods! Please, please, please! " Breaks your heart, doesn't it? Let's give your cupboards what they're asking for (and what you need to stop sugar cravings and boost energy), let's clean out your kitchen cupboards. Here are some simple guidelines for what to keep, and what to toss. What to Keep Here's the simple rule: Eat foods with ingredients you can pronounce. Easy, right? Here are some suggestions... Whole Grains: brown rice, quinoa (ok this is a tricky one to pronounce), millet, buckwheat, oats Beans: lentils, pinto, black, chickpea, aduki etc Snacks: dried goji berries, dark chocolate, almonds, brazil nuts, walnuts etc Seeds: pumpkin, sesame, flaxseed/linseeds, sunflower, chia Canned Foods: Amy's Organic & Eden Organic Soups & refried beans, BioNature tomatoes & beans Condiments: Tamari, extra virgin olive oil, grape seed oil, apple cider vinegar, sesame oil, dried spices, coconut oil, fresh herbs What to Toss Simple guidelines here, too: toss anything that has partially hydrogenated oil (be sure to read labels! ), high fructose corn syrup, refined sugar (beat sugar addiction and stop sugar cravings), white flour, or an ingredient list a mile long. Not sure if a food falls into this category? Here's a simple test -if the food in question is heavily advertised, it's probably in the toss pile. You don't see a lot of advertising... --- ### Craving Chocolate? Try This Raw Fudge Balls Recipe > Craving chocolate? Try our 3-ingredient raw fudge balls! A tasty, easy recipe to satisfy sugar cravings - Published: 2010-04-19 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-raw-fudge-balls-3-ingredients/ - Categories: Healthy Recipes Blog Posts Energising Indulgence: Easy and Nutritious Raw Fudge Balls This is a very easy recipe, tastes great and you can take them with you when travelling away from home. If you need a sustained energy boost then try these raw fudge balls. Perfect for hiking, an after exercise snack or an afternoon energy boost to help prevent the typical mid-afternoon energy slump. Not too many though as they are packed with energy. Raw Fudge Balls Recipe Ingredients What you need (try to go for organic when possible! ): 1 cup of dates (low FODMAP portion size is 5 dates or 30g maximum per serve) 1 cup of walnuts (you can use any nuts you prefer. Almonds also work well) 1/4 cup of raw cacao powder Method Pulse ingredients in a blender or food processor. I use my Nutribullet. Form ingredients into small balls, sprinkle with some additional raw cacao powder or desiccated coconut. All ingredients are high in iron and help to keep our energy levels sustained. Plus it's a real winner for pregnant mothers! They are great as a morning tea option for kids (as long as they are not in a nut free environment). Once made store them in the fridge in an airtight, glass container. Another energy filled healthy snack is these Orange Cacao Bars with Coconut or these Banana Nut Cookies Consult a Nutritionist Embarking on a journey to improve your gut health can be overwhelming, especially with the abundance of information available. A Clinical Nutritionist can offer... --- ### The Guide You Need For Healthy Eating On-The-Go > Discover practical tips for maintaining a nutritious diet even during busy schedules and travel. From meal prepping to healthy eating options on the go. - Published: 2010-04-08 - Modified: 2024-10-19 - URL: https://vibrantnutrition.com.au/weight-loss/healthy-eating-go/ - Categories: Weight Loss Blog Posts - Tags: healthy eating Navigating Nutrition: Your Guide to Maintaining Healthy Eating Habits On the Go Let's face it-we're all busy bees, constantly on the move! Whether it's catching a flight for work, running a marathon of errands, attending back-to-back meetings, or planning a spontaneous weekend getaway, our schedules are packed. Amidst all this hustle and bustle, maintaining a healthy diet can be a real challenge. How do we make sure we're fueling our bodies properly and keeping up with our healthy eating habits, even when we're miles away from the comfort of our kitchens? That's exactly what we're going to explore today. We'll uncover effective weight loss strategies that work, ones that focus on quality nutrition, even when you're on the go. For those of us striving to lose weight or simply live healthier lives, having an effective weight loss strategy is essential. And it's not just about calories in and calories out-it's about balance. As a weight loss coach and metabolic balance practitioner, I often stress the importance of being consistent, even when life gets hectic. So, let's talk about a simple concept that'll help you keep your eating habits healthy, whether you're in your car, at an airport, or at a business lunch. It's Easy! Just Remember Your "QTQ" Nope, that's not a fancy stock symbol. "QTQ" stands for Quality, Timing, and Quantity. It's a simple but powerful framework that can help you stay on track, no matter where your busy life takes you. Let's break it down: Quality: Choose the... --- ### Top Ten Healthy Travel Foods > On the road a lot, or working shifts? Here’s my Top Ten list of healthy travel foods to eat while you are on the road. - Published: 2010-04-08 - Modified: 2024-10-29 - URL: https://vibrantnutrition.com.au/weight-loss/top-ten-healthy-travel-foods/ - Categories: Weight Loss Blog Posts On the road a lot, or working shifts? Healthy eating in these situations can be challenging, especially with the fast food choices available today. Here's my Top Ten list of healthy travel foods to eat while you are on the road. When we are busy it's easy to go too long without eating food, this will throw off your blood sugar balance. When we do this we are much more likely to make bad food choices when we finally realise how hungry we really are. While travelling long distances by car or spending time in airports or on planes we tend to eat out of boredom. Having some healthy eating snacks to hand reduces the chance of reaching for sugar-laden or fast food options. These healthy travel foods will help you stop sugar cravings, boost your energy levels, lose weight & feel great! Sprouted Bread & Nut Butter Combo: Protein: Spread a generous layer of almond or cashew butter on sprouted bread or Ryvita. Vegetable: Accompany with crunchy carrot sticks for something fresh. Fruit: Sliced dried prunes or figs add a touch of natural sweetness and are great for digestion. Veggie Surprise: Protein: Tofu cubes can be marinated and baked till they're crispy, serving as a protein-packed addition. Vegetable: The collection of carrots, cucumbers, celery, sugar snap peas, and capsicum offers a refreshing crunch. Fruit: A side of kiwifruit halved and eaten with a spoon can add a tangy twist. Great for constipation. Fruit Fiesta: Protein: A handful of roasted... --- ### Discover Leafy Green Vegetables: Nutrition Powerhouses Explained > Explore the nutritional wonders of leafy green vegetables: Health perks, recipes, and integration in the Metabolic Balance Program with a Sydney Nutritionist - Published: 2010-02-22 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/food-focus/food-focus-green-leafy-vegetables/ - Categories: Food Focus Blog Posts The Wonders of Leafy Green Vegetables Welcome to the world of leafy green vegetables, an untapped treasure trove of nutrition, health benefits, and culinary versatility! These vibrant, nutrient-dense powerhouses play a crucial role in our diets, contributing to our well-being in more ways than one. From spinach and kale to silverbeet and rocket, each green leafy boasts a unique blend of essential vitamins, minerals, and antioxidants. They're nature's very own multivitamin, providing much that your body needs to thrive. But their importance extends beyond mere nutrition. These verdant veggies can help prevent chronic diseases, maintain a healthy weight, and even contribute to a balanced acid-alkaline environment in our bodies. Join us as we delve deeper into the vibrant world of salad greens, exploring their nutritional benefits, diverse applications in our kitchen, and how to grow them at home. Let's embrace the green revolution! The Nutrition Powerhouse Green leafy vegetables are nothing short of a nutrition powerhouse. Packed with essential vitamins, minerals, and antioxidants, they provide an incredible nutrient density in each bite while remaining low in calories. This makes them an excellent choice for anyone aiming to maintain a healthy diet. Notably, these vegetables are rich in folate, a B vitamin that plays a critical role in the process of methylation in the body. Methylation is a vital biochemical reaction that occurs in every cell and tissue, contributing to a wide range of bodily functions including DNA repair, detoxification, and the immune response. Folate, along with other B vitamins found... --- ### Metabolic Balance Salad Recipe: Pumpkin & Spinach > Discover the perfect blend of sweet pumpkin, crisp spinach, and a tangy dressing in this easy-to-make Metabolic Balance salad recipe. - Published: 2010-02-20 - Modified: 2024-11-14 - URL: https://vibrantnutrition.com.au/healthy-recipes/recipe-pumpkin-spinach-salad/ - Categories: Healthy Recipes Blog Posts Another simple yet delicious recipe that takes no time to make yet can impress at any dinner or BBQ! It tastes delicious and is best enjoyed accompanied with a chilled herbal tea on a hot summers evening. Any protein source goes with this salad recipe. Prawns, chicken, goat's cheese or any meat you've got left over from the previous day. Pumpkin and Spinach Salad Ingredients - serves 6 600g butternut pumpkin, deseeded, peeled, cut into wedges 2 tsp olive oil 1 tsp raw honey (optional) 2 tsp sesame seeds 1 Tbs fresh lemon juice 2 Tbs extra virgin olive oil 2 tsp wholegrain mustard 1 x 150g packet baby spinach leaves 75g toasted pine nuts Parmesan shavings (optional) Method Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Place the pumpkin in a large bowl. Drizzle with oil. Season with salt and pepper. Gently toss until the pumpkin is well coated. Place in a single layer on the lined tray. Bake, turning once during cooking, for 20 minutes or until golden brown. Remove from oven and sprinkle evenly with the sesame seeds. Return to oven and bake for 5 minutes or until the seeds are lightly toasted. Remove from oven and set aside for 30 minutes to cool. Combine the lemon juice, extra virgin olive oil, mustard and honey in a screw-top jar and shake until well combined. Season with salt and pepper. Place the pumpkin, spinach and pine nuts in a large bowl. Drizzle with the... --- ### Acid Alkaline Balance (pH Balance) and Healthy Eating > Explore acid-alkaline balance for health. Learn pH balance, diet's role, and its benefits. Boost energy and wellness through pH equilibrium. - Published: 2010-02-20 - Modified: 2024-10-20 - URL: https://vibrantnutrition.com.au/sugar-detox/acid-alkaline-balance-ph-balance/ - Categories: Sugar Detox Blog Posts - Tags: acid alkaline balance Acid Alkaline Balance One of the most important aspects of maintaining long-term health is maintaining a healthy acid alkaline balance within your body. But exactly how hard is it and what's involved? In this post I unveil what you need to do to make your body pH balanced. pH balance in your diet is a key ingredient to good health. I'll discuss pH balance, acid alkaline balance and what foods help create the ideal pH balance for optimal health. Did you make your New Years Resolutions this year? Was achieving optimal health one of these goals? Do you want to conquer your sugar cravings? Without optimal health we can lack the energy and motivation to push forward in the other areas of our lives, like career, relationships, spirituality. So obtaining our goals obviously involves committing to healthy eating, being active and having some fun. One of the most important aspects of maintaining long-term health is actually maintaining a healthy acid alkaline balance within your body. Maintaining your body acid alkaline balance is something you must take note of if you wish to sustain optimal health. Optimal acid alkaline balance is necessary for: Healthy stress responses Weight loss and weight management Preventing chronic diseases What is pH? Having an alkaline diet plan is essential for maintaining wellbeing. Many factors can change your physiological acid alkaline balance and lead to a number of health concerns. Acid alkaline balance is measured on a scale called the pH scale. The pH scale ranges from... --- ### Rapid Weight Loss Diets - Why They Don't Work > Are you always trying out different rapid weight loss diets or fad diets? Do you regularly find yourself lapsing from your diet by eating “bad” food? - Published: 2010-01-16 - Modified: 2024-07-18 - URL: https://vibrantnutrition.com.au/weight-loss/rapid-weight-loss-diets-dont-work/ - Categories: Weight Loss Blog Posts - Tags: rapid weight loss Rapid Weight Loss Diet Are you always trying out different rapid weight loss diets or fad diets? Do you regularly find yourself lapsing from your diet by eating "bad" food? If you're trapped inside the cycle of stuffing and starving, then here's a solution for you. No more yo-yo dieting or falling for fad weight loss programs. Just simple eating principles that work. Simple Eating: Out of the Dieting Cycle If you are anywhere close to the average Western consumer, odds are that you have sometimes tried to lose weight one way or another, quiet possibly with a rapid weight loss diet. You may have followed a food plan, eaten only certain foods, or gone for two weeks eating only pineapples and tuna. In other words, you have dieted. Take a look at yourself in the mirror. Have you reached that dream body by following all those fad diets? Again, the odds are that you haven't. Why not, when physiologically eating only pineapples and tuna would make the weight drop? The answer is: because in the long run that is not the kind of eating our bodies were made for. Following one trendy weight loss diet to another will not only mess up your metabolism, it will also drain your energy and well-being. Here are a few easy steps to normalising your eating, and eventually achieving sustainable weight loss. Change your attitude The first step out of the destructive dieting cycle is to change the way you think about weight... --- ### Official Holistic Nutrition & Functional Medicine Practitioner Defined > Defining Holistic Nutrition & being a Functional Medicine Practitioner and how this helps chronic conditions like reactivated EBV - Published: 2010-01-16 - Modified: 2025-03-11 - URL: https://vibrantnutrition.com.au/epstein-barr-virus/holistic-nutrition-defined/ - Categories: Epstein-Barr Virus Blog Posts - Tags: EBV Holistic Nutrition: A Comprehensive Guide to Optimal Health and Wellness Holistic nutrition embodies the belief that the human body, both physically and emotionally, thrives on a properly balanced diet. A well-rounded diet not only enhances our daily lives but can also prevent a myriad of health issues down the line. This comprehensive guide delves into the multifaceted world of holistic nutrition and highlights how this approach can support optimal health, especially for those dealing with issues such as a reactivated Epstein-Barr virus (EBV). Holistic Nutrition & Functional Medicine Explained A functional medicine practitioner is a health professional who applies the principles of functional medicine to address health and wellness from a holistic standpoint. This approach prioritises finding and addressing the root causes of health issues rather than simply managing symptoms. As functional medicine practitioners we take into account the interplay between different systems in the body, such as the digestive, endocrine, and immune systems. We emphasise the importance of nutrient-dense, whole foods, and individualised dietary plans based on each person's unique needs, lifestyle, and health history. A practitioner may work with people suffering from chronic conditions, such as diabetes, heart disease, autoimmune disorders, or even the reactivated Epstein-Barr virus (EBV). The ultimate aim is to create a personalised nutrition plan that supports the body's natural healing processes, prevents disease, and improves quality of life. By recognising that each person's body is unique and reacts differently to various foods and nutrients, a functional medicine practitioner can provide a customised approach that... ---