Skip to content

Sprout Journal

  • The journal.
  • About.
  • Nutrition services.
  • Publications & writing.
  • Contact.

Contact.

IMG_3582.JPG

For any nutrition consultation enquiries, freelance writing work or other questions please email me at – sprout.dietetics@gmail.com.

 I can also be found on the following social media outlets:

Twitter: @emily_burch
Instagram: @sprout.journal
Facebook: https://www.facebook.com/sproutjournal/

Share this:

  • Twitter
  • Facebook
  • Google

Like this:

Like Loading...

Instagram

Tasmanian-grown quinoa cooked with arame seaweed, salmon, tamari and dulse flakes served with salad, my favourite beetroot sauerkraut and roast sweetie pots 🍠🍴a balanced meal that covers all key macronutrients (carbohydrates, fat and protein) to keep you feeling satisfied, energised and content 🧡
Want to use food to boost your mood, energy and mental clarity? Here are some KEY nutrients/vitamins to focus on. 1. B-VITAMINS 🍌 B-vitamins (mainly B12 and B9) are essential for neuronal function and deficiencies have been linked to depression. They are water-soluble, meaning they can't be stored in the body, so you need to get them in your diet daily. Absorption of B-vitamins can be lessened by alcohol, refined sugars, nicotine, and caffeine. So try to steer clear from those things to increase your absorption.
GET THEM FROM: Whole-grains (eg. brown rice, oats), green vegetables (spinach, broccoli), pineapples, oranges, bananas, beans (chickpeas, blackbeans), fish and red meat. 2. OMEGA-3 🐟 This fatty acid is related to a number of biological processes that have been associated with brain functioning including: regulating the growth of new brain cells and building long-term neuronal resilience. Omega-3 also helps Serotonin (our “happy” hormone) pass more easily to brain cells 🧠. GET IT FROM: Fish (particularly sardines), oysters, walnuts, soybeans, tofu, chia seeds and flaxseeds. 3. SELENIUM 🌰 Helps regulate our “happy" hormones like Serotonin & Dopamine. Selenium is a TRACE mineral, so it is appropriate for humans in TRACE amounts. Humans need micrograms rather than milligrams. People have died via the ingestion of gram amounts. So you need to have just the right amount in your diet. Your dietitian will be able to give you individualised advice to help with this.
GET IT FROM: Salmon, chicken, tofu, eggs, prawns, liver, brown rice, brazil nuts, peanuts and chickpeas.
🌈 my friends made the best, colourful shift dress! You can get one too @thebaberainbow
Are egg yolks less healthy than egg whites? 🍳 In the 70s and 80s egg yolks were vilified in the media because they are a rich source of dietary cholesterol. Back then it was believed that dietary cholesterol was bad news. However, we now know that dietary cholesterol does not translate into high levels of blood cholesterol. In fact, dietary cholesterol has almost no effect on blood cholesterol in most people. We make cholesterol in our liver and this is influenced more by the types of fat in our diet, with almost no effect from the cholesterol in food. So there is no need to only order an egg white omelette for breakfast. If you throw away the yolk, you are throwing away almost all of the egg’s nutrition. The vitamins, minerals, carotenoids and omega-3 fats are all found in the yolk. Plus, you don’t waste anything! 🧡
People often DO feel better for following a "detox diet", yet this has little to do with the elimination of toxins from their body. Any person, who starts to eat more fruits and vegetables, drinks more water, eats less foods high in fat, salt or added sugar, and drinks less alcohol will naturally feel better. In the New Year, you might feel pressured to go on a detox diet to feel cleansed, energised and healthier. Rather than trying to stick to a specific detox diet, start to make small, concerted changes to your diet that you can stick with long-term. Drink a glass of water every 2 hours, swap that left-over christmas chocolate at dinner for some fresh fruit and stop drinking alcohol during the weeknights. By implementing small changes incrementally over time, you will start to feel more energised 🧡
We came home to find lots of zucchini flowers in the garden 🧡💚💛 Happy New Year friends! Thank-you for following along here xx

Social Media

  • View Sprout Journal’s profile on Facebook
  • View emily_burch_’s profile on Twitter
  • View sprout.journal’s profile on Instagram

Copyright

© Emily Burch and Sprout Journal. Unauthorized use and/or duplication of the material without express and written permission from this site’s author and/or owner is not prohibited. You are solely responsible for obtaining written permission before re-using any copyrighted material that is available on this website.

Powered by WordPress.com.
Cancel
%d bloggers like this: