Kate Callaghan is a nutritionist, dietitian, personal trainer, lifecoach and the founder of the Holistic Nutritionist. Kate has over 13 years of experience in the health and fitness industry. She is passionate about helping others achieve optimal wellness through nutrient-dense traditional whole-foods, adopting mindful and sustainable life practices, and moving in ways which rejuvenate rather than deteriorate the body. Kate’s goal is to educate, inspire and empower others to live life to the fullest each and every day. She also has a particular interest in hormonal healing which stems from her own struggles with hypothalamic ammenorhea which among other things made it extremely difficult for Kate to fall pregnant. As a personal friend of mine, having spent many years travelling to and from Wollongong University together where we studied dietetics, I am so proud of Kate’s journey which has seen her now entering her third trimester of pregnancy.
Having remembered her often interesting lunches (and breakfasts) on the way to uni I thought she would be a great candidate for this feature on ‘What’s in your fridge?’
So here is a look inside Kate’s exciting fridge!
A little more on what is in Kate’s fridge:
- Wakame seaweed and seed clusters
- One of my friends made me these – they are delicious on top of salads or just as a little snack
- I like to use butter for a lot of my cooking – sautéing veggies, omelets, adding to steamed greens. The fat helps the body to absorb the fat-soluble vitamins (A, D, E and K) that are found in the veggies. And it tastes delicious!
- These are a bit of a pregnancy craving at the moment. I love them served with cheese (also seen in this picture) as a great calcium, vitamin D and protein-rich snack
- Fermented Cod Liver Oil
- This stuff is loaded with omega 3 fatty acids, vitamin A and vitamin D. It’s a great supplement that I like to include daily, but especially during pregnancy to support my baby’s growth and development
- Spirulina truly is a superfood. It is rich in iron, B12, chlorophyll (which helps detoxify the body). It’s also a great source of anti-oxidants and anti-inflammatory fatty acids
- I like to mix spirulina with kombucha in the morning for a caffeine-free pick-me-up
- Kombucha is a fermented tea that offers probiotic benefits (great for digestive health) and helps to support healthy liver detoxification. I aim for around 100ml per day
- Full fat yoghurt
- Another excellent source of calcium, protein and probiotics that I like to serve with breakfast (if I am having a banana omelet), or with a little fresh fruit and seeds as a snack
- Because you can never have too many avocados!
- I add these nutritious goodies to pretty much anything – eggs, salads, veggie sticks, cacao (for a chocolate mousse)!
- Bone broth (homemade stock)
- I like to include bone broth in my diet each day as it is rich in gelatin and glycine, which are very healing for the digestive system, ligaments and joints. It’s also handy for soups and stews or for sautéing veggies
- Sauerkraut is fermented cabbage, which is an excellent source of beneficial bacteria for a healthy gut. I add 1-3 tsp to my meals each day
- Brazil nuts
- I like to have a few of these each day on top of my yoghurt, salads or just as a snack, maybe with some fresh fruit. They are a great source of selenium, which helps to support fertility and thyroid function
- Coconut water
- I LOVE coconut water – it’s refreshing and delicious and it’s full of electrolytes. I like to add it to my smoothies.
- Maca powder
- This is root which originated in South America. It is useful for hormone balancing and provides a nice “malt-like” flavour to dishes. I add it to smoothies, quinoa porridge or banana pancakes
- Nature’s super-food! Eggs are full of healthy fats, protein, vitamins A and D, choline and B vitamins, to name a few. I probably have 2 most days – either with veggies or mixed up with a banana to make a yummy pancake
- Because every meal tastes better with garlic! And it’s pretty good for you – garlic is a great immune system booster and has high levels of sulfur, which help the body to detoxify
- Vital Greens Powder
- This super-greens powder is handy to throw into any smoothie or just mix with coconut water for when I need a pick-me-up
Quick Q&A with The Holistic Nutritionist
Q: Why do you think it is important to maintain a healthy weight?
A: “A “healthy weight” could mean different things for different people, but there are some conditions, which are associated with weights of either extreme. For example, being too underweight or too lean can cause menstrual and bone health issues in women, whereas being too overweight has it’s own problems, such as insulin resistance, diabetes and high blood pressure. It’s important to find that happy medium where your body works best and is free of weight-related health issues.”
Q: What do I do to maintain a healthy weight?
A: “I focus on eating whole, fresh, unprocessed foods, with minimal sugar and packaged/refined foods. I also practice mindful eating, where I listen to my hunger and satiety cues – I eat when I am hungry and I stop when I am full. I also allow myself the occasional treat (hello dark chocolate) as I think it is important to not feel deprived, which can lead to binging and emotional issues with food in the long term.”
Get in touch with Kate: