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What’s in your fridge Kate Callaghan?

What’s in your fridge Kate Callaghan?

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!

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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
  • Butter
    • 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!
  • Anchovies
    • 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
    • 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
    • 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
  • Avocado
    • 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
    • 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
  • Eggs
    • 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
  • Garlic
    • 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:

What’s in your fridge Rebecca Gawthorne?

What’s in your fridge Rebecca Gawthorne?

Rebecca Gawthorne, who you may know better from social media as @nourish_naturally is an Accredited Practising Dietitian (APD), Nutritionist and member of the Dietitians Association of Australia (DAA). Apart from her qualifications and expertise in the area of health and nutrition, it may come as no surprise that Rebecca is passionate about food, which is very obviously demonstrated by her exceptionally bright, colourful and inspiring instagram.

After falling in love with her incredible creations, what we loved even more is Rebecca’s vision and belief which strongly resonated with the core values which make up the Luz Almond company and the Luz Almond team.

Taken directly from her website:


My vision is to create a healthier Australia, a healthier world. And that all starts with YOU! I want to motivate YOU! Inspire YOU! Enable & empower YOU with knowledge & skills to nourish YOUR body, love your body and make changes for the best.

I don’t believe in fad diets. I don’t believe in restriction. I don’t believe quick fixes with expensive diet pills.

I do believe in healthy eating. I do believe nourishing naturally. I do believe in fresh, real, wholesome foods that make you feel, look and live fantastic. And I also believe in treating yourself & enjoying food.”

 So let’s have a look what is inside the nourish_naturally fridge:

RG: “Here’s my “fruit & veg fridge”! I have two fridges, one for fresh fruit & veg, one for everything else! My fruit and veg fridge is packed full of fresh veggies for salads, baking and making veggie slices & stir-frys. I load up on fresh fruit for smoothies (my fave is  mango, banana, passionfruit) & making fruit salads! I love fruit with everything – on my muesli, in my salads, with my yoghurt, as my ice cream, dipped in chocolate! Mmmmmm 🙂
Rebecca’s #1 tip for maintaining a healthy weight…
“Nourish yourself naturally with real, healthy food. Make time to plan your healthy meals, shop healthy, prepare your meals & snacks.”

Be sure to check Rebecca out on social media:
To Detox or Not Detox?

To Detox or Not Detox?

Did you indulge over the holidays? Was it one too many champagnes or that extra slice of cake…on a few too many occasions? We have all been guilty of a little over indulgence during the festive season with the endless parties and catch ups, it can be hard to maintain your ‘usually’ healthy eating and exercise routine. Consequently when January rolls around, detox advocates see this time of the year as the ultimate opportunity to promote their detox programs. It comes as no surprise that many people are drawn to the promises of rapid weight loss, increased energy levels, improved health and decreased inflammation which are used to endorse and promote them.

What is a detox?

Detox diets claim to cleanse your body of toxins, ultimately resulting in rapid weight loss and an overall feeling of health and wellbeing. Yet some people fail to realise that the human body already has its own extremely efficient detoxifying process, with no evidence to suggest it needs any help to get rid of waste products if we are healthy. The three main organs which naturally detoxify the human body are:

  1. Kidneys: Clean the blood by removing waste products before returning it to the body. The waste products are concentrated in fluid which is then excreted as urine from the body.
  2. Liver: Removes toxins from the body (most well know is alcohol), processes food nutrients and regulates body metabolism. The blood must be filtered before it travels around the body.
  3. Lungs: Maintain the body’s respiration by bringing oxygen into the body which provides it with energy, while removing carbon dioxide which is a bodily waste produced by cellular metabolism.

 What does a detox diet involve?

Many detox diets are predominantly comprised of maximum consumption of fruit, vegetables and water with restrictions (often very strict) on the consumption of dairy products, meat products, as well as breads and cereals. In addition they often encourage kilojoule restriction and periods of fasting. Advocates promote the weight loss, reduction in bloating, improved skin and energy as the benefits of doing a detox.

However with very little scientific evidence to support them, the question remains – are they really all they claim to be?

By limiting whole food groups, particularly those which tend to be more kilojoule dense, it is by no means unexpected that the individual loses weight. What they fail to mention, is by doing so you are also putting your body at risk of a nutrient deficiency as these food groups also offer a plethora of nutrients, many of which cannot be found in fruit and vegetables in adequate amounts. In addition much of the weight loss is often regained once you regain your normal eating habits.

As a nutritionist and dietitian, I agree with a fellow nutritionist and dietitian Dr Amy Lanau who says the “ideal weight loss method is one where you are choosing a new way of eating that you’re going to be able to maintain rather than doing something for a short period of time and then returning to old habits”. With this in mind, there are a couple of elements of most detox plans which are worth incorporating into a healthy way of life:

  •  Increasing fruit and vegetable intake
  • Increasing water intake which assists with kidney function
  • Decreasing consumption of highly processed & junk foods
  • Decreasing alcohol intake

So as we embark on the new year, I encourage you not to get persuaded by the seemingly magic ticket to weight loss and perfect skin. Establishing a healthy weight comes from the consumption of a balanced diet (refer to the Australian Guide to Healthy Eating) and regular exercise PLUS keeping a happy healthy mind!!

A flying visit to Brisbane

A flying visit to Brisbane

by Jade Ashby

 After a busy day at the factory, I thought I’d go explore Brisbane by foot.  With google maps on my phone to make sure I didn’t wander too far, off I set for a walk along the Brisbane Southbank.  With the numerous bridges crossing the river connecting different city areas, it somewhat resembled a modern European city.  As it was dusk, the city was showing off with a display of beautiful pink and mauve tones.  Trees were illuminated along the stretch of the Southbank, trying not to be outdone by the city lights of the office buildings opposite.  A runners (or walkers) paradise!

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 A vibrant Brisbane sign for a vibrant city.   Can you spot the cyclist?bne

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 Each meal of the day should be enjoyed therefore one must take the opportunity to try new foods when in a new location.  Breakfast at Paleo (cafe).  A Luz Almond milk latte with the omelette of the day.  Lovely food and smiley staff.  If only I had time to look around the shops in Paddington.  Alas, it is a work trip, not a shopping trip!

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 Lunch at Botanica’s, don’t mind if I do!  An absolute must.  Owners Brett and Ali have created a gorgeous space to showcase their scrumptious salads (and sweets!).

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A quick visit to Raw Pawpaw for afternoon teatime, or should I say, another Luz Almond Latte.  Other patrons were having a later lunch and I couldn’t help but wish I had more room as the salad plates looked divine!

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The sun was shining during my visit to Sourced Grocer and it appears the Luz Almond milks were also proudly illuminated within their fridge!

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Last spot for the day at Press Cafe.  A funky permanent pop store with wholesome takeaway options and lovely staff members.

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 Can’t wait for my next trip!


Featured on Melissa Eats Mindfully

Featured on Melissa Eats Mindfully

We are so grateful to have been included in the ‘What I Ate Wednesday’ section of the blog of the very lovely Melissa Fine of Melissa Eats Mindfully. She is a qualified nutritionist, health foodie and blogger. She is also part of the wonderful trio which makes up Goodness Me Box where she is the health editor and is responsible for providing general nutrition tips to help you lead a happier, healthier life.


To see the feature visit:

While you are there make sure you check out the rest of her blog, as well as her delicious recipes.

You can also find her on Facebook and Instagram