Welcome to Petrichor's Blog Space
Welcome to our first blog post. Each month we’ll be posting some words of wisdom related to wellness and we’re excited to have you here with us. This month our dietitian Sarah introduces herself and tells why nutrition is such a big part of her life. Sarah is an Accredited Practising Dietitian with a Masters degree in Nutrition and Dietetics. She lives locally and is available for appointments now.
Hi! Thanks for having me. I often say to people that I have the best job in the world as I get to talk about food all day long. That’s right – I became a dietitian because I love food and I love talking to people, so what better way to spend my days? Contrary to popular belief, most dietitians don’t go into the profession because they want to be the ‘food police’ or because they have the perfect diet (which doesn’t exist by the way) and they want to judge yours. Many of us have a personal connection to food and health and have chosen to become experts in the field. I have always loved food, but it wasn’t until I became a mum that I truly realised my passion in nutrition.
I have a beautiful 20-month-old daughter who has been diagnosed as ‘failure to thrive’ and pretty much exists on air. It’s ironic hey? But let’s take a step back. When I was pregnant, I had terrible, debilitating morning, noon and night sickness, and the only things I could stomach were frozen Coke and McDonald’s fries. Luckily there was a drive-through on the way to work! Can you imagine how guilty I felt? I never touch soft drink usually, and had all these preconceived ideas about how healthy I would be while pregnant, giving my child the best start. Ha! The guilt continued when she was born. I tried my hardest to breastfeed, again, thinking I knew it all. Weeks of tears and frantic pumping left me upset and feeling like I had failed. When I uttered the words ‘I think I want to try formula’ to my child health nurse, I felt like the world’s worst mum. Despite being educated and a firm believer in ‘fed is best’, I really needed the support of a professional and I’m happy to say I got that from my child health nurse.
I’d like to say that we switched to formula and never looked back, but of course it hasn’t been that simple. We did indeed switch (best decision for me and my family), but my daughter still struggles with food on a daily basis – that’s a blog for another day. Suffice to say, I am now an expert in infant feeding, having taken it upon myself to learn as much as possible and convert that theoretical knowledge to real life tips. I still love food and am enjoying the journey with a toddler, although I’ll admit it’s disheartening to see my lovingly cooked food on the floor for the millionth time!
Wow, this post has turned out to be a lot more personal than I originally intended, but I think it’s important to share the experiences that have led me to Petrichor. When I first met Jacqueline, I knew we were on the same page when it came to health and wellness. I’m excited to be a part of the Petrichor team and look forward to seeing you in the spa soon to see how I can help you. I have first-hand experience in the challenges of eating during pregnancy, breastfeeding and in the postpartum period. I also have a background in general clinical nutrition and can help with lifestyle changes, family nutrition and specific conditions.
Keep an eye out for my next post or let us know if there’s something in particular you’d like me to write about.
Top tips for looking good from the inside out
- Include protein each day (at least one serve of lean meat, chicken, fish, legumes or eggs and two serves of reduced-fat dairy products) – skin, hair and nails are mostly made up of proteins.
- Include healthy fats for shine and lustre. Essential omega 3 and omega 6 fatty acids cannot be made by your body – you need to eat them! Getting the ration right is important – most of us need more omega 3s. Oily fish, like salmon or sardines, are best, or try linseed/flaxseed or walnuts for a vegetarian option.
- Grains are your friend. They are high in B vitamins, essential for smooth, supple skin. Have a bowl of muesli for breakfast and choose a dense, grainy bread.
- You’ve probably heard of ‘collagen’ – the tissue that ‘plumps’ skin under the surface. We lose collagen as we age. Vitamin C is needed to make collagen, so include a variety of fruits and vegetables every day, especially citrus.
- This is general information only. For a personalised consultation, please make an appointment with our Accredited Practising Dietitian Sarah.
Sarah's Monthly Recipe
Roast cauliflower and quinoa salad (serves 4 as a side)
This recipe is an excellent source of vegetarian protein, healthy fats and fibre and provides at least a serve of veggies as well (depends on the size of your cauliflower).
- One head of cauliflower, chopped roughly into small florets
- ¼ cup slivered almonds
- One teaspoon of smoked paprika*
- One teaspoon of ground coriander*
- One teaspoon of ground ginger*
- Two cloves garlic, crushed*
- Two tablespoons of extra virgin olive oil
- ¾ cup quinoa
- Half a cup of currants
- Juice of one lemon
- Good handful of coriander (or flat leaf parsley if you don’t like coriander)
*adjust spices to taste (I love loads of smoky paprika)
- Toss cauliflower and almonds in spices and olive oil until coated
- Spread cauliflower out on an oven tray (in one layer) and roast for 25-30 minutes in a 180 degree oven, shaking regularly to prevent burning
- Cook quinoa according to directions on packet (or cheat and cook in the microwave like I do – two parts water to one part quinoa, cook on high for 8-12 minutes and let sit for a couple of minutes to absorb any excess water)
- Stir currants through quinoa, add roasted cauliflower, roughly chopped coriander (or parsley) and squeeze lemon over the top