{Christmas Prizeapolooza 2018} Cheers for Total Nutrition this Christmas

Everyone starts a new year with the greatest hopes and expectations for a healthier lifestyle but without the right support it is unlikely you will be successful, that’s where Total Nutrition by Rachel Murray can help!

Total Nutrition is owned by Rachel Murray who is clinical nutritionist. Rachel treats a range of individuals with various health conditions and health goals. This may include (but not limited to) digestive health, weight loss, stress, low immune function, fatigue, hormonal conditions, pregnancy and much more!

Rachel prides herself on placing a high importance on treating each client on an individualised basis. No two people are the same and therefore each treatment plan needs to be specific to the client’s individual needs.

At Total Nutrition by Rachel Murray you can access a range of services including nutrition consultations, holistic treatment plans, wellness programs, individualised meal plans and practitioner only supplements. 

Rachel will be launching her new Wellness Program in January 2019. This is an exciting new program that is flexible and can be moulded to suit any individual’s needs. 

If you want to start 2019 on the right foot (and with the best help) then contact Total Nutrition by Rachel Murray  today: 

| Phone: 02 5355 0632 |

| Visit: 3/93 Keppel Street, Bathurst |

| Email: rachel@tnrmbathurst.com.au |

| Website: www.tnrmbathurst.com.au |

| Facebook: @tnrmbathurst |

|Instagram: @tnrmbathurst |

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Rachel is giving one lucky nester the chance to take home a Pukka Tea Pack! 

To be in the running all you have to do is be a ‘liker’ of Total Nutrition by Rachel Murray as well as The Central Nest’s facebook page and like the ORIGINAL competition post on our facebook page.

Remember to ‘tag’ a friend and ‘share’ the post for an additional entry.

Winner will be drawn 5pm (AEST) Thursday 20 December 2018.

To see the full terms and conditions go here -> Christmas Prizeapolooza 2018 Rules

{Cook & Hack} Cookies for days

As a mum to four I am always on the lookout for easy ways to make lunchbox prep just that little bit easier. It not only means the kids are fed (WIN) but also that I maintain my sanity (Bigger WIN).

Today’s tip is for freezing cookies.

I often find myself going back to the same recipe and just altering it, depending what’s in the pantry. I have listed the recipe I use below, it is one of those recipes that has been changed over the years but seems to keep going through the years. Having said that, I imagine most cookie recipes would be adaptable to this method.

I will make this recipe, then plonk it onto baking paper ->

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Next roll into a long sausage and cut in half ->

roll

Roll the logs in baking paper, then surround with glad wrap ->

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Write on them (if you choose) then whack them in the freezer. I don’t know officially how long they last, but we are yet to find some that don’t unfreeze well.

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Simply pull them from the freezer about 30 minutes before you want to use them. The beauty of the freezer-roll-idea is that you can just cut little discs to put on the baking tray.

These little cookies made a great addition to the school lunchboxes.

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INGREDIENTS

250g butter (softened)

1/4 caster sugar

1/2 can condensed milk

2.5 cups of self-raising flour

METHOD

Preheat oven to 170º

Step 1: Beat together the sugar, condensed milk and butter.

Step 2: Slowly add (and stir) the flour.

Step 3: Mix in any additives you have in the pantry. (See hint below)

Step 4: Place teaspoon size balls onto a lined baking tray and slightly push down.

Step 5: Cook for approximately 10 minutes in preheated oven.

HINT: Our common additions are sultanas, sprinkles, chocolate drops.
We also sometimes plop a dollop of jam or nutella on top of the cookies before going in the oven.

Cookies cook VERY quickly.
They are ready once they start to change colour.

{5 minutes with…} A Clinical Nutritionist

Recently I was lucky enough to spend some time with Rachel Murray of Total Nutrition. Rachel is based in Bathurst and offers a service that I personally believe more people should be utilising.

Total Nutrition by Rachel Murray Bathurst

So, I asked Rachel some questions:

What does a clinical nutritionist do?

I works with clients with various health conditions and health goals and use nutritional principles to assist them on their individual health journey. I have been practicing in Bathurst for just over a year.

What do you like most about your job?

I am really passionate about nutrition and love being able to share this with my clients. I also really enjoy being able to empower individuals to make their own choices regarding food, while listening to their own bodies

So, why should people see a clinical nutritionist?

Individuals may choose to see a clinical nutritionist for a number of reasons. Some clients come to me for guidance on what foods to eat, recipe ideas and food allergy/intolerance substitutes, while other see me for specific health conditions from IBS to hypertension to weight loss. And many other conditions in between. At the end of the day, the foods we consume can have an extensive impact on many facets of our health.

What is one tip you could give people for improving their health?

I really believe that reducing processed foods and preparing foods in advance help with overall health (Sorry that’s two tips!)

Why is good gut health so important?

Gut health is a highly researched topic in natural medicine and the findings are continually linking gut health to a range of health conditions from mental health to reproductive health, immunology, dermatology and many more. In fact, a large portion of the body’s immune system is location within the GI tract and hence, there is no surprise that by optimising digestive health, simultaneously we are facilitating our body’s ability to fight off disease.

What’s a simple way to get started with good gut health?

* Firstly reducing processed foods and foods high in refined sugars.

* Consuming natural probiotics such as those found in plain yoghurt and fermented foods

* Consuming prebiotic containing foods such as garlic, onion, carrots, tomato, chia seeds, flax seeds etc.

What are some tips for the best diet for little ones to keep them healthy throughout winter

Vitamin C: A lot of people have heard about the importance of Vitamin C when it comes to the immune system. Vitamin C can help to reduce the severity and duration of colds, and help to reduce the severity of upper respiratory tract infections. Foods to include: Oranges, broccoli, strawberries, red capsicum.

Zinc: Zinc is an essential mineral that has immune boosting properties and something to consider to help get through the winter months. Foods to include: meat, fish, poultry, legumes and dairy

Gut health: As mentioned above, gut health has been linked with the immune system

Is a nutritionist the best person to see if you are diagnosed with pre-diabetes or diabetes?

Clinical Nutritionists can assist individuals with diabetes by educating them on stabilising blood sugar levels through nutritional intake. This would be done alongside the individuals GP and the medications that may be prescribed.

Do you recommend taking multivitamins?

Yes and No… I always say that supplements such as multivitamins should supplement a healthy lifestyle and nutritious intake of foods and not be used to replace nutritious foods. There are also situations where individuals may need additional nutritional support through supplementation such as high stress environments, athletes, health conditions.

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Please note: As everyone is different, nutritional needs will vary from person to person. What works for one person may not work for the next. You should speak to Rachel directly for a one-on-one program designed for your personal circumstances.

You can contact Rachel at Total Nutrition:

VISIT: 125 William Street, Bathurst

PHONE: 02 6331 3535

FACEBOOK: @tnrmbathurst

WEBSITE: www.totalnutritionbyrachelmurray.com.au

{The Nest Reviews} Nutri-Grain is back on our plate

Sometimes it is the old faithfuls that come good again and that is what happened this week in our household.

The last couple of weeks have been epic. I have been running around chasing the three little birdies, attempting to find time to study and sit two law exams and on top of that balancing the husband’s business’ books. So to say I needed some help was a ridiculous understatement.

Breakfast in our house usually consists of yoghurt, muesli and fruit or maybe a smear of honey on toast.

This week the fantastic people at Kellogg’s helped us rediscover our old friend Nutri-Grain. nutri grain

It was so simple tossing some of the delicious little parcels into a bowl and pouring over some cold milk. The kid bird had never tried Nutri-Grain before (Crazy, I know!) but now it is definitely her favourite.

The best bit is that I can give Nutri-Grain to her knowing that it now comes with a 4 Health Star rating and is packed full of corn, oats and wheat.

Everyone knows though, that the best bit is that deliciously satisfying crunch!nutir grain

So why not grab a packet of the new and improved Nutri-Grain for your family today.

 

{The Nest Can Cook} How to get your little birds to eat

The little ones they need to eat, but often they are, well, turds about it.

I know my toddler-bird would live on hot chips and fairy bread if given half a chance.

This article from the team at I Quit Sugar gives some great ideas on How To Get Your Kid To Eat Like A Grown Up.

I have to admit, since encouraging (and being more patient) with the toddler-bird in the kitchen she is much more willing to try new foods!eat

Have a read, you won’t regret it.

Happy eating Nesters x

 

{The Nest Can Cook} Your lunch tomorrow = sorted with travelling noodles

So every man and their dog (and cat, and budgie…) have jumped onto to the ‘I’m-a-mad-hipster-because-I-drink/eat-stuff-in-jars’ bandwagon that has taken over of late, including myself! Shit just tastes nicer. I don’t know why but anyway….

Here I have found you tomorrow’s lunch to take to work.

The Londoner has put together a SENSATIONAL noodle in a jar situation.

You will need this ->

noodle out

To make this ->

noodle

P.S We take absolutely no responsibility if your creepy workmate steals your lunch from the fridge.

Happy eating Nesters x

{The Nest Can Cook} Trust me when I say this diagram will shake up your salads!

Salads. They are good for you and shit.

Eat them. Often.

Sometimes.. they can be a bit blerh if you don’t give them a little lovin’ and spice them up a bit!

I stumbled across this diagram on   Pinterest (yes, hubby-bird I was studying :/ ) and it is AWESOME!salad dressing

Easy. 1.2.3

You’re welcome.

Happy healthy eating Nesters x