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    Sammie Lyne | Dietitian | πŸ™‹πŸΌ
    @learn.to.nourish

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Nutrition talk πŸ’‘πŸ‘‹πŸΌ
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A really simple but valuable nutrition tip that dietitians will often talk to their clients and patients about is the plate model 🍽
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This model recommends filling 1/4 of your plate with carbohydrates, 1/4 with a source of protein and 1/2 your plate with your fave veggies πŸ₯’πŸ₯•πŸŒ½πŸ₯‘
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It can be used as a really simple strategy to see whether your meals are balanced and having half a plate of veggies at meal times will give you a push toward your 5 a day πŸ‘πŸΌ
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Here I have:
1/4 carbs = quinoa
1/4 protein = a mix of lentils and black beans 
1/2 vegetables = roasted pumpkin, zucchini, cherry tomatoes and fresh kale
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This type of plate can be achieved in so many ways it doesn't just have to be meat/legumes + plain veg. You can still keep this in mind when making mixed meals like pasta, stir fry, curry etc πŸ€—
Nutrition talk πŸ’‘πŸ‘‹πŸΌ . A really simple but valuable nutrition tip that dietitians will often talk to their clients and patients about is the plate model 🍽 . This model recommends filling 1/4 of your plate with carbohydrates, 1/4 with a source of protein and 1/2 your plate with your fave veggies πŸ₯’πŸ₯•πŸŒ½πŸ₯‘ . It can be used as a really simple strategy to see whether your meals are balanced and having half a plate of veggies at meal times will give you a push toward your 5 a day πŸ‘πŸΌ . Here I have: 1/4 carbs = quinoa 1/4 protein = a mix of lentils and black beans 1/2 vegetables = roasted pumpkin, zucchini, cherry tomatoes and fresh kale . This type of plate can be achieved in so many ways it doesn't just have to be meat/legumes + plain veg. You can still keep this in mind when making mixed meals like pasta, stir fry, curry etc πŸ€—
Yesterday was a very special day ✨
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Becoming a dietitian was one of the most challenging things I've done but one of the best decisions I've ever made
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Not only did it bring me amazing life long friends but I can now begin a career in a field I love and fulfil my dream of helping others become their healthiest self πŸ’š
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Time for the next chapter - I think it'll be the best one yet πŸ‘©πŸΌβ€πŸŽ“#deakingrad
Yesterday was a very special day ✨ β€’ Becoming a dietitian was one of the most challenging things I've done but one of the best decisions I've ever made β€’ Not only did it bring me amazing life long friends but I can now begin a career in a field I love and fulfil my dream of helping others become their healthiest self πŸ’š β€’ Time for the next chapter - I think it'll be the best one yet πŸ‘©πŸΌβ€πŸŽ“#deakingrad 
I forgot how much I love baking 😍
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When I was in school I was lucky enough to have fresh baked goods in my lunchbox almost every day (courtesy of my darling mother). And you know what, the kids with their packets of chips and chocolate bars were jealous of me πŸ’πŸΌ When I always wondered why I didn't get those things πŸ€·πŸΌβ€β™€οΈ
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Like all meals and snacks, cooking them at home gives you the power to know and decide every ingredient that goes in. When you buy food in restaurants, cafes or takeaway shops there is no way to know exactly how your food has been cooked and prepared ⁉️
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While I know these can't and shouldn't always be avoided, challenge yourself to step in the kitchen an extra time this week. You'll be surprised how fun it can be to recreate your fave meals with a more nutritious twist πŸ™πŸΌπŸŒŸπŸŒ recipe cred: @ohsheglows
I forgot how much I love baking 😍 β€’ When I was in school I was lucky enough to have fresh baked goods in my lunchbox almost every day (courtesy of my darling mother). And you know what, the kids with their packets of chips and chocolate bars were jealous of me πŸ’πŸΌ When I always wondered why I didn't get those things πŸ€·πŸΌβ€β™€οΈ β€’ Like all meals and snacks, cooking them at home gives you the power to know and decide every ingredient that goes in. When you buy food in restaurants, cafes or takeaway shops there is no way to know exactly how your food has been cooked and prepared ⁉️ β€’ While I know these can't and shouldn't always be avoided, challenge yourself to step in the kitchen an extra time this week. You'll be surprised how fun it can be to recreate your fave meals with a more nutritious twist πŸ™πŸΌπŸŒŸπŸŒ recipe cred: @ohsheglows
Vegan spaghetti bolognaise 🍝🌱
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Surprisingly not something I thought I would crave after going vegan seeing as red meat was the first and easiest thing I gave up.. but I seem to crave it all the time πŸ€” Luckily this definitely does the trick!
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I like making spaghetti bolognaise with lentils as well but this one was made with tofu "mince". Basically just marinated and crumbled tofu that is roasted in the oven for approx half an hour πŸ‘πŸΌ
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The original recipe also didn't have any veggies so I added mushrooms πŸ„ and carrot πŸ₯• for extra nutrients -like a good dietitian πŸ’πŸΌ
Vegan spaghetti bolognaise 🍝🌱 β€’ Surprisingly not something I thought I would crave after going vegan seeing as red meat was the first and easiest thing I gave up.. but I seem to crave it all the time πŸ€” Luckily this definitely does the trick! β€’ I like making spaghetti bolognaise with lentils as well but this one was made with tofu "mince". Basically just marinated and crumbled tofu that is roasted in the oven for approx half an hour πŸ‘πŸΌ β€’ The original recipe also didn't have any veggies so I added mushrooms πŸ„ and carrot πŸ₯• for extra nutrients -like a good dietitian πŸ’πŸΌ
One of my new favourite quotes πŸ’­
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The mind is such a powerful thing but remember, our thoughts and the way we perceive our current situation are not out of our control πŸ’«
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One of my new favourite quotes πŸ’­ β€’ The mind is such a powerful thing but remember, our thoughts and the way we perceive our current situation are not out of our control πŸ’« β€’
Scrambled tofu πŸŒ±πŸ’š
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A plant based, protein rich alternative to scrambled eggs πŸ’ͺ🏼
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I've been making this so much recently because it's super quick and you can change up the flavours and vegetables you add every time you make it ✨Such a great way to get some extra veg in at brekky, lunch or dinner πŸ‘πŸΌ
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This time I flavoured the tofu with curry powder, nutritional yeast, salt and pepper and cooked it with mushrooms and bulk kale πŸŒ±πŸ’š Highly recommend!
Scrambled tofu πŸŒ±πŸ’š β€’ A plant based, protein rich alternative to scrambled eggs πŸ’ͺ🏼 β€’ I've been making this so much recently because it's super quick and you can change up the flavours and vegetables you add every time you make it ✨Such a great way to get some extra veg in at brekky, lunch or dinner πŸ‘πŸΌ β€’ This time I flavoured the tofu with curry powder, nutritional yeast, salt and pepper and cooked it with mushrooms and bulk kale πŸŒ±πŸ’š Highly recommend!
Another sweet snack - These date bars were inspired by an American RD @doctormeetsdietitian 😍 Find the recipe on her blog πŸ™ŒπŸΌ
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Kristen has an incredible wealth of dietetic knowledge and experience which she shares on her page daily and I love it! Her outlook on nutrition and passion for our field is constantly inspiring me πŸ’š
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The best thing about these bars are that they are sweetened by only naturally occurring sugars: bananas and dates❕well all except the little bit of dark choc on top of course 🍫
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I'll definitely be trying out more recipes from @doctormeetsdietitian in the future! Thanks Kristen πŸ’š
Another sweet snack - These date bars were inspired by an American RD @doctormeetsdietitian 😍 Find the recipe on her blog πŸ™ŒπŸΌ β€’ Kristen has an incredible wealth of dietetic knowledge and experience which she shares on her page daily and I love it! Her outlook on nutrition and passion for our field is constantly inspiring me πŸ’š β€’ The best thing about these bars are that they are sweetened by only naturally occurring sugars: bananas and dates❕well all except the little bit of dark choc on top of course 🍫 β€’ I'll definitely be trying out more recipes from @doctormeetsdietitian in the future! Thanks Kristen πŸ’š
Sweet &!! Nutritious snacks πŸ‘πŸΌπŸ‘πŸΌ
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I have been making different combinations of these balls (for lack of a better name πŸ˜‚) for a really long time now and can definitely say the perfect balls do exist.. ^^^ 😜
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I love having these on hand as I have a massive sweet tooth. These are great because they truly do hit that sweet craving and because they are made up of nuts and fruit they fill you up too πŸ™ŒπŸΌπŸ’š
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Let me know if you'd be keen on a recipe for: double choc 🍫🍫 and/or coconut vanilla 🌟
Sweet &!! Nutritious snacks πŸ‘πŸΌπŸ‘πŸΌ β€’ I have been making different combinations of these balls (for lack of a better name πŸ˜‚) for a really long time now and can definitely say the perfect balls do exist.. ^^^ 😜 β€’ I love having these on hand as I have a massive sweet tooth. These are great because they truly do hit that sweet craving and because they are made up of nuts and fruit they fill you up too πŸ™ŒπŸΌπŸ’š β€’ Let me know if you'd be keen on a recipe for: double choc 🍫🍫 and/or coconut vanilla 🌟
Last week I ran a group session as part of the Life! Program. This program focuses on giving people who are "at risk" of diabetes or heart disease, education to make positive lifestyle changes. πŸ’­
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The second session is run by a dietitian πŸ™‹πŸΌ and we focused on individual nutrients of concern, label reading and goal setting βœ…
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The nutrient I want to talk about today is fibre πŸ’© Did you know it is recommended that we have 30g of fibre per day?
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Fibre helps keep us fuller for longer, supports regular bowel movements, helps lower cholesterol and control blood sugars and is protective against some cancers. πŸ’ͺ🏼
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You can start your day off with a fibre hit by choosing high fibre cereals (look for 3g or more per serve) or a warm bowl of oats. You can also save on a massive sugar hit by cooking plain oats instead of buying individual packets of pre-sweetened oats. πŸŒπŸ“πŸ―
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In the group we talked about ways to sweeten your oats at home and came up with: cooking a chopped date, mashed banana or frozen berries (as I did today) into your oats, using a small amount of maple syrup or honey or even simply adding spices into your oats like cinnamon, nutmeg or allspice for extra flavour πŸ˜‹πŸ‘πŸΌ
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There are many simple ways to increase the amount of fibre we are eating, which means plenty more fibre posts to come. πŸ’š
Last week I ran a group session as part of the Life! Program. This program focuses on giving people who are "at risk" of diabetes or heart disease, education to make positive lifestyle changes. πŸ’­ β€’ The second session is run by a dietitian πŸ™‹πŸΌ and we focused on individual nutrients of concern, label reading and goal setting βœ… β€’ The nutrient I want to talk about today is fibre πŸ’© Did you know it is recommended that we have 30g of fibre per day? β€’ Fibre helps keep us fuller for longer, supports regular bowel movements, helps lower cholesterol and control blood sugars and is protective against some cancers. πŸ’ͺ🏼 β€’ You can start your day off with a fibre hit by choosing high fibre cereals (look for 3g or more per serve) or a warm bowl of oats. You can also save on a massive sugar hit by cooking plain oats instead of buying individual packets of pre-sweetened oats. πŸŒπŸ“πŸ― β€’ In the group we talked about ways to sweeten your oats at home and came up with: cooking a chopped date, mashed banana or frozen berries (as I did today) into your oats, using a small amount of maple syrup or honey or even simply adding spices into your oats like cinnamon, nutmeg or allspice for extra flavour πŸ˜‹πŸ‘πŸΌ β€’ There are many simple ways to increase the amount of fibre we are eating, which means plenty more fibre posts to come. πŸ’š
Poke bowls are one of my latest obsessions πŸ’š cue the mountain of cori 🌱 (my fave herb)
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Pretty much all my favourite things in one bowl, all fresh, plant based ingredients and nutrient dense- what's not to love!
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The most recent addition to my bowls has been mushrooms stir fried in some tamari and sesame oil πŸ‘πŸΌ Adds such a nice flavour! Also drizzled this with a little extra tamari at the end as a dressing.
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It's a must try for lunches or dinners, and you can really make it your own βœ…
Poke bowls are one of my latest obsessions πŸ’š cue the mountain of cori 🌱 (my fave herb) β€’ Pretty much all my favourite things in one bowl, all fresh, plant based ingredients and nutrient dense- what's not to love! β€’ The most recent addition to my bowls has been mushrooms stir fried in some tamari and sesame oil πŸ‘πŸΌ Adds such a nice flavour! Also drizzled this with a little extra tamari at the end as a dressing. β€’ It's a must try for lunches or dinners, and you can really make it your own βœ…
Repost from: @reconnectnutrition πŸ™ŒπŸΌπŸ’­
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There are so many things that grind my gears about diet culture, I could go on all night.. πŸ€¦πŸΌβ€β™€οΈ
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This quote in particular makes me think about how diets are trying to promote that one size fits all. Giving out one meal plan, one exercise plan, one set of restrictions and promising results for everyone is in my opinion very unethical.
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There is no one size fits all approach to nutrition. 🚫 And guess what! You're meant to enjoy your meals, not force down foods that you can't stand because you're told they're healthy or they're on your meal plan. Everyone's version of health and wellbeing is going to look different and I think that's amazing πŸ€—
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If you're looking for some individualised nutrition advice that is backed up by evidence, see a dietitian πŸ’š
Repost from: @reconnectnutrition πŸ™ŒπŸΌπŸ’­ β€’ There are so many things that grind my gears about diet culture, I could go on all night.. πŸ€¦πŸΌβ€β™€οΈ β€’ This quote in particular makes me think about how diets are trying to promote that one size fits all. Giving out one meal plan, one exercise plan, one set of restrictions and promising results for everyone is in my opinion very unethical. β€’ There is no one size fits all approach to nutrition. 🚫 And guess what! You're meant to enjoy your meals, not force down foods that you can't stand because you're told they're healthy or they're on your meal plan. Everyone's version of health and wellbeing is going to look different and I think that's amazing πŸ€— β€’ If you're looking for some individualised nutrition advice that is backed up by evidence, see a dietitian πŸ’š
The result of my falafel making yesterday was this big salad bowl πŸ‘πŸΌ Obviously covered in hummus afterwards because I'm not a crazy person πŸ˜‚
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Something that is really important when eating a predominantly vegan diet is incorporating a rich source of iron and protein into meals. This can be legumes, lentils, tofu, tempeh and an iron rich veggie such as leafy greens (spinach, kale, silverbeet) broccoli, brussel sprouts and mushrooms. Even better to also include nuts or seeds
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This meal contains chickpeas in the falafel mixture, a lot of mixed greens as the salad base, roasted brussel sprouts and hemp seeds (both in the falafel mixture and sprinkled on top) πŸ˜‡
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Falafel recipe cred: @minimalistbaker πŸ’š
The result of my falafel making yesterday was this big salad bowl πŸ‘πŸΌ Obviously covered in hummus afterwards because I'm not a crazy person πŸ˜‚ β€’ Something that is really important when eating a predominantly vegan diet is incorporating a rich source of iron and protein into meals. This can be legumes, lentils, tofu, tempeh and an iron rich veggie such as leafy greens (spinach, kale, silverbeet) broccoli, brussel sprouts and mushrooms. Even better to also include nuts or seeds β€’ This meal contains chickpeas in the falafel mixture, a lot of mixed greens as the salad base, roasted brussel sprouts and hemp seeds (both in the falafel mixture and sprinkled on top) πŸ˜‡ β€’ Falafel recipe cred: @minimalistbaker πŸ’š
The latest (and final) name change on this account! 
What does learn to nourish mean to me? β€’
πŸ’š I am here to teach you. I have spent just under 5 years studying all things food, nutrition and health and therefore I have so much to share that might just help others on their journey. β€’
πŸ’š I am a qualified dietitian. Dietitians are an expert in the field of medical nutrition therapy. We are also nutrition scientists as we have all spent time in labs learning exactly how our bodies work and process food. We use an evidence based and individualised approach to nutrition, to help our patients and clients in a way that is centred around their individual wants, needs and goals. β€’
πŸ’š I take quite a hollistic approach to nutrition. Recognising that it is more than just what we put in our mouths. Not only is it important to nourish our bodies with the foods it requires, it is also important to nourish our minds. By that I mean there is no point obsessing over what the perfect diet is and damaging your relationship with food in the process. Rather I will always promote as much balance as possible and a lifestyle that is healthy but most importantly: maintainable, sustainable and enjoyable! πŸ€— Much more on this later (a topic I am extremeeeeely passionate about). β€’
πŸ’š But for now, that's essentially what I aim for this page to be. Education, support and inspiration to be the best possible version of yourself. πŸ™ŒπŸΌ - Sammie x
The latest (and final) name change on this account! What does learn to nourish mean to me? β€’ πŸ’š I am here to teach you. I have spent just under 5 years studying all things food, nutrition and health and therefore I have so much to share that might just help others on their journey. β€’ πŸ’š I am a qualified dietitian. Dietitians are an expert in the field of medical nutrition therapy. We are also nutrition scientists as we have all spent time in labs learning exactly how our bodies work and process food. We use an evidence based and individualised approach to nutrition, to help our patients and clients in a way that is centred around their individual wants, needs and goals. β€’ πŸ’š I take quite a hollistic approach to nutrition. Recognising that it is more than just what we put in our mouths. Not only is it important to nourish our bodies with the foods it requires, it is also important to nourish our minds. By that I mean there is no point obsessing over what the perfect diet is and damaging your relationship with food in the process. Rather I will always promote as much balance as possible and a lifestyle that is healthy but most importantly: maintainable, sustainable and enjoyable! πŸ€— Much more on this later (a topic I am extremeeeeely passionate about). β€’ πŸ’š But for now, that's essentially what I aim for this page to be. Education, support and inspiration to be the best possible version of yourself. πŸ™ŒπŸΌ - Sammie x
Sometimes you've just gotta be riskay and change up your regular soy latte for a turmeric latte β˜•οΈ #noregrets
Sometimes you've just gotta be riskay and change up your regular soy latte for a turmeric latte β˜•οΈ #noregrets 
It's always nice to see vegan options on the menu πŸ‘πŸΌ This mexi bowl from @mabeljonesmelb was 10/10, nothing like a generous serving of guac πŸ₯‘πŸ₯‘
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While the job hunt is taking up a significant amount of time I still have plenty left to go out for meals and coffee, exercise and all the other little tasks that you leave on your "to do" list until you have more time. I am very keen to find work as a dietitian and start my career but I am also determined to enjoy this in between period and use it wisely πŸ€—
It's always nice to see vegan options on the menu πŸ‘πŸΌ This mexi bowl from @mabeljonesmelb was 10/10, nothing like a generous serving of guac πŸ₯‘πŸ₯‘ β€’ While the job hunt is taking up a significant amount of time I still have plenty left to go out for meals and coffee, exercise and all the other little tasks that you leave on your "to do" list until you have more time. I am very keen to find work as a dietitian and start my career but I am also determined to enjoy this in between period and use it wisely πŸ€—
When it's 1 degree Celsius in the morning the only option is a hot breakfast and this is my absolute fave lately! - Watch me make these oats on my insta story πŸ‘πŸΌπŸ˜Œβœ¨#dietitian β€’
When it's 1 degree Celsius in the morning the only option is a hot breakfast and this is my absolute fave lately! - Watch me make these oats on my insta story πŸ‘πŸΌπŸ˜Œβœ¨#dietitian  β€’
It has been one full week since my last ever day at deakin uni and first day as a qualified dietitian πŸ™ŒπŸΌ
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This is something that has been in the works for me for a long time, so long that it often felt like it might never happen... but it has!
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This page is going to take a bit of a different turn now as my life is changing big time. I will focus on navigating life as a new grad as well as showing pretty food pictures and sharing evidence based nutrition information βœ…
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I have no clue what the future holds but let's find out together βœ¨πŸ‘©πŸΌβ€πŸŽ“
It has been one full week since my last ever day at deakin uni and first day as a qualified dietitian πŸ™ŒπŸΌ β€’ This is something that has been in the works for me for a long time, so long that it often felt like it might never happen... but it has! β€’ This page is going to take a bit of a different turn now as my life is changing big time. I will focus on navigating life as a new grad as well as showing pretty food pictures and sharing evidence based nutrition information βœ… β€’ I have no clue what the future holds but let's find out together βœ¨πŸ‘©πŸΌβ€πŸŽ“
Placement lunches πŸ€—βœ¨ Sometimes it pays to take a little more time out on the weekend to cook up something extra delicious πŸ’šπŸŒ± β€’
This is a Moroccan cous cous salad with tofu and it is yum! Probably extra enthusiastic as I am starving from hours spent analysing data for our placement project. But it is coming together well and today is official half way day πŸ™ŒπŸΌ
Placement lunches πŸ€—βœ¨ Sometimes it pays to take a little more time out on the weekend to cook up something extra delicious πŸ’šπŸŒ± β€’ This is a Moroccan cous cous salad with tofu and it is yum! Probably extra enthusiastic as I am starving from hours spent analysing data for our placement project. But it is coming together well and today is official half way day πŸ™ŒπŸΌ