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To all the breastfeeding mums out there – we just want to say: You’re all amazing, and doing a great job! πŸŒŸπŸ™ŒπŸΌπŸŒŸ Image via @ninacosford ❀️. ⁣
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Do you stress about your diet, and wonder whether it’s adequate for you and your baby’s needs? Well this might help 😊.⁣
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Expert dietitians tell us that breastfeeding doesn’t require a 'perfect' diet. Mostly, our bodies are really clever at producing top notch nutrition for babies πŸ€“βœ¨, and will do regardless of what you’re eating (even in situations when food is scarce, mothers are able to breastfeed and their babies thrive).  ⁣
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Of course though, your diet is important for your own health and energy levels – so do take care to eat often, and from a wide variety of the ‘core’ food groups in the Australian dietary guidelines: fruits πŸ‰, vegetables 🌽 and legumes, meat and alternatives 🍀, dairy and alternatives 🍨 and breads and cereals 🍞.⁣
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There are some key nutrients needed by babies, that can be affected when mum’s intake is inadequate, and these include iodine and vitamin B12. Calcium is another nutrient in high demand during breastfeeding, that many women struggle to meet their requirements for.  ⁣
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Is your food intake limited in variety due to intolerance, allergy or other issues? Are you concerned about your diet and breast milk supply? The best bet is to consult an Accredited Practising Dietitian for expert individualised advice.⁣
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Want to know more about iodine needs? Visit nhrmc.gov.au for the lowdown 😊.⁣
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Matt Stanlake, physiotherapist and co-founder of @upwellhealthco and @zebras_aus sure knows what leading a busy lifestyle in the health industry is all about! πŸ’ͺ⁣
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We couldn't be more happy to hear his feedback, as this is where our principles are grounding from. Good quality ingredients, no preservatives, just locked up nutrients in a tasty meal that is ready in six minutes. πŸ˜ŒπŸ™Œβ£
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Pictured the Middle Eastern Beef, one of Matt's personal favourites. πŸ½οΈπŸ‘Œβ£
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Go have a look and see all the amazing work that he does! πŸ’―β£
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Today we’re looking at beetroot juice, as we came across this interesting post by a_blissful_balance in which Kristen discusses research showing that beetroot juice enhances sports performance! πŸ’ͺ⁣
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Drinking beet juice raises nitrate levels in the body, and nitrate turns into nitric oxide when consumed. Nitric oxide has several different purposes, such as increase the blood flow which in turn can strengthen muscle contraction in order to improve endurance and performance. ⁣
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Beetroot juice can be made at home with a juicer or bought at most juiceries and health food shops. Too easy! ✌️⁣
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Nothing can beet this superstar veg! πŸ˜‰ Let’s get our beet juice game on!⁣
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Want to have more time for yourself and exercising this week? Let us help you with that! We'll take care of the cooking, you just take care of yourself! πŸ™Œβ£
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Order by Wednesday midday for delivery this week in VIC, NSW & ACT!⁣
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⭐️NEW MEAL ALERT: Japanese Fish Broth.⁣
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We have used blue grenadier 🐟 steamed in a wasabi and bonito broth. Served up with roasted sesame broccoli, sweet potato noodles and daikon for a fresh, light and tasty fish meal. Super tasty, nutritious and a great way to get your fish intake up!⁣
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The meals is also suitable for people on gluten free, low FODMAP and lactose free diets!⁣
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Order now πŸ‘‰ www.wefeedyou.com.au⁣
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#pescatarian #morefish #wefeedyou #heretohelp #yourbestlife #balancedmeals #busylives #healthindustry #nourishment #freshlookatfrozen #nutrientrich #healthy #balancedmeals #dietitianapproved #chefprepared #frozenmeals #readymeals #readyinminutes #sixminutes #healthymealsdelivered #madeinmelbourne ⁣⁠
Is your memory not what it used to be? πŸ€” We all know that eating well is important for optimal brain function, and we now know that a balanced diet - rich in plant foods - can also reduce symptoms of depression.  ⁣
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So what if you’re already eating well, but not feeling sharp and on top of your mental game? Rather than reaching for the vitamins, you might be interested to know that one of the best boosters of brain power and mood is something you can do in your sleep πŸ’€.⁣
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That’s right – sleep! And here’s the lowdown from the experts @sleephealthfoundation : ⁣
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☝🏼 Research shows that four out of 10 Australians get insufficient sleep either daily or several days a week. Lack of shut-eye is known to affect mood, energy levels, productivity, weight and the likelihood that you may develop serious health conditions like diabetes, heart disease and even hypertension.⁣
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πŸ€“ “It’s very common to hear people pass off their forgetfulness and their fogginess as the result of getting old,” says Sleep Health Foundation Chair, Professor Dorothy Bruck. “What many fail to recognise is that sleep – or lack of it – is playing a pivotal role in memory and mood. Age is a factor too, but improve your sleep and you’ll be surprised at the brain boost that follows.”⁣
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πŸ’€πŸ’€ Multiple studies have confirmed that sleep helps learning and memory in two distinct ways. Firstly, sleep helps to prepare our brain for learning new things. When we are well rested we can pay better attention to new information that we come across in our daily experiences. Secondly, sleep helps make new information ‘stick’ by making the neural connections stronger. ⁣
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βœ… Guidelines recommend adults get 7-8 hours of sleep a night. Sleep quality can be increased with a quiet room, a relaxed mind and a comfortable bed. It’s also advised to avoid caffeine after 2pm, start winding down an hour before bed and keep technology out of the bedroom. According to the experts, 18 degrees is the optimal ambient temperature for quality sleep β˜ΊοΈπŸŒ™βœ¨.⁣
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Here at We Feed You HQ, we love talking about gut health πŸ€“. And we love simple, whole food solutions (which are so much better than expensive, unproven pills and potions). So we just wanted to give a big shout out of appreciation today to oats 🌟🌟🌟.⁣
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Simple. Unassuming. Been-around-for-centuries-and-still-going-strong oats. Why are oats great for our health and gut health? Well, here’s a few reasons:⁣
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☝🏼Oats contain truckloads of soluble fibre (about 3g of soluble fibre in one ¾ cup serve of raw oats), and soluble fibre helps to slow digestion, and keep us feeling full. The less processed varieties like raw or steel cut (rather than ‘quick’ oats) can even help us manage our blood sugar, due to their high soluble fibre load.⁣
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☝🏼The beta-glucans in oats can bind with cholesterol-rich bile acids in the intestine and transport them through the digestive tract and eventually out of the body (effectively reducing our cholesterol intake). ⁣
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☝🏼Oats also contain plant compounds like phytoestrogens. The antioxidant activity of these compounds mean reduction in inflammation both in our gut and systemically throughout our bodies.⁣
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☝🏼Oats contain prebiotics (fibre that stimulates growth of good bacteria in our guts). So you can basically think of them as a health food for your gut bugs!⁣
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🍲😊 And last but not least, a bowl of warm oats really is like a big, warm hug that will keep you going, nourish your soul and do you a whole lot of good.⁣
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β˜•οΈ 1 in 4 Australians say they can’t get by without their daily dose. Coffee often gets a bad rap, due to unpleasant side effects like racing heart, anxiety and poor sleep. And studies show that some people are more sensitive to these potential side effects of coffee. But we’re here with some good news if you love your daily brew πŸ€“β˜•οΈβ€οΈ:⁣
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There have been a lot of studies looking at coffee and health over the past decade, and overall, we’ve learnt some pretty positive things about the much loved coffee bean! ✨⁣
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☝🏼 Moderate coffee consumption (three to four cups per day) has been linked with longer lifespan. A 2015 study reported between 8-15% percent reduction in risk of death!⁣
☝🏼 Studies have also found that coffee drinkers may have a reduced risk of cardiovascular disease, type two diabetes, Parkinson's disease, and uterine and liver cancers.⁣
☝🏼 We’ve even learnt recently that coffee can be protective against fatty liver disease and liver cirrhosis (which is on the rise worldwide).⁣
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So if you do love your coffee – relax and enjoy your next brew, knowing it might actually be doing your health good πŸ˜Šβ˜•οΈ.  ⁣
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πŸ€“ A few tips though: try to limit your intake to 3-4 cups per day (and less if you find it causes any side effects). Try not to drink coffee after 2pm for the best night's sleep, and avoid scalding hot drinks, which have been linked to risk of esophageal cancers.⁣
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Pretty, hey? We think radishes are one of the most under appreciated veggies around, and recently got inspired when reading about them thanks to the gardening aficionados @littleveggiepathco πŸ€“β€οΈ.⁣
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We didn’t know they were so easy to grow! Apparently radishes are a great start for people dipping their toe in the home veggie gardening game. They grow in soil temperatures from 8 degrees (so you can plant them in winter, depending where you live) and as long as they get 6 hours per day of sunshine, they’re happy 🌱😊🌱. In fact, radishes can be ready to pick in as little as 6-8 weeks when planted as seeds. They come in a multitude of varieties from Daikon (Chinese radish) to black and ‘easter egg’ colourful varieties πŸ€—.⁣
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But what do you do with them?  ⁣
☝🏼Try simply slicing radishes for a peppery crunch in your salads and sandwiches⁣
☝🏼Slice and serve alongside other vegetables as crudités with dips⁣
☝🏼Julienne and layer a bit on top of your smashed avocado at breakfast⁣
☝🏼Pickle them! ⁣
☝🏼Roast them!⁣
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You get the picture – radishes aren’t just for a pretty garnish. We’ve just found some lovely recipes via Epicurious.com @epicurious πŸ˜‹β£
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‘’Diet Culture’’ - what does it mean to you? Have you ever been on a diet? Have you ever felt like you’re restricting yourself from certain foods because they’re ‘’bad’’? πŸ‘€β£
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We absolutely love @emmalucasdietitian post and image about the modern diet culture! At We Feed You, we don’t believe in diets. We believe in people who have real lives, with different needs and schedules. No one ‘’diet’’ fits all. Food shouldn't be a stressful moment, or a Saturday treat/cheat day. Instead, we should enjoy the beautiful produce and food with our family and our loved ones. Food should make us feel energised and nurtured. β€οΈπŸ’«β£
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The word ‘diet’ has so many connotations to it, and they can often be negative. As if being ‘’good’’ one day allows you to have a ‘’guilt free’’ cheat day. The more you restrict yourself, the more you’ll end up craving certain foods. This can lead to an unhealthy self image and eating habits. πŸ™…β£
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We really believe that balance is key. One day it might be pizza, another day it might be a green kale smoothie. It’s all good! πŸ™Œ Let’s try to be a bit kinder to ourselves as this is where a healthy lifestyle grounds from. πŸ’•β£
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Who’s with us?⁣
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PS. Thank you Emma Lucas for putting this important issue on the table! ⁣
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Check out our menu and find something that tickles your fancy! πŸ˜‰β£β£
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All our meals are gluten free and we have several different ranges, such as low FODMAP, onion and garlic free, diabetic friendly, lactose free, pescatarian, vegetarian, vegan and active lifestyle. πŸ’ͺ⁣⁣
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Select - heat - enjoy! πŸ™Œβ£
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Order now for delivery to VIC, NSW and ACT this week! ⁣⁣
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YES! YES! YES! This is why we exist! We want you to have your best life without having to compromise on anything! ⁣
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As an Exercise Physiologist, Kristyn knows what it's like to juggle a busy lifestyle while wanting to stay healthy and energised. Happy to help! πŸ’ͺπŸ™Œβ£
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Are you one of the 1/7 people who suffer from Irritable Bowel Syndrome (IBS) 😣?⁣
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If you are, you’ll already know that life with IBS is a constant rollercoaster ride (without the huge smile and the hilarity that is). Will you be up today? Will your gut be happy and well behaved? Will you be rushing to the toilet all day (or possibly worse – bloated and sore but unable to go at all) πŸ˜•πŸš½? Sometimes you might wake up wondering if you’ll even be well enough to get out of the house, and go about your day effectively. IBS really sucks πŸ‘ŽπŸΌ.  ⁣
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What can you do? Here’s the We Feed You IBS survival guide πŸ†˜πŸ“:⁣
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Don’t self-diagnose IBS! πŸ™…πŸ» See your GP and get a referral to a good gastroenterologist for a definitive diagnosis. Ask them for help in terms of medical management. You’ll feel much better just for knowing you’re being well managed and doing everything you can to avoid flare ups.⁣
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Find an experienced dietitian who can help you πŸ‰πŸ€“, by looking at your diet, guiding you through any appropriate elimination and challenge schedules to investigate whether food intolerance is involved in your symptoms. Don’t try to do this part alone people! If your car needed fixing, you’d take it to a mechanic – right?⁣
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Look at your stress levels πŸ˜–, and your stress management techniques. Are you practising self care? Are you prioritising sleep and gentle exercise? Would it help to have someone to talk to, who could help you learn to manage your stress and your symptoms?⁣
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Take a load off sometimes – you don’t have to do it all πŸ˜…. We Feed You can help with balanced, delicious meals, delivered directly to your door. And did you know all our meals are gluten free, and that we have a range of low FODMAP meals? And they go from freezer to dinner table in 6 minutesβœŒπŸΌπŸ˜€πŸ΄. Hit the link in our bio to peruse the range!⁣
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Today is World Book Lovers Day. And of course we’re thinking of cookbooks! When we need to wind down, you’ll often find us loitering in the cooking section of @readingsbooks @dymocksbooks @hillofcontent or @booksforcooksau at Queen Victoria Market here in Melbourne πŸ€“πŸ“šβ€οΈ.⁣
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Online shopping is great, but there’s nothing like flipping through the pages of a fresh new cookbook, to get the creative cooking juices flowing ✨. We don’t know about you, but our dog-eared, food-stained cookbook collection at home contains some of our most treasured possessions πŸ™ŒπŸΌ.⁣
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We asked one of our founding chefs – Charlotte – to tell us her favourite cookbooks of all time, and here’s what she said:⁣
‘’I love Yotam Ottolenghi’s books and get daily inspiration from the Modern Thai Food by Martin Boetz. Other than that I’m a big fan of the Gourmet Traveller Magazine!’’ ⁣
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What are your favourite cookbooks? Are they covered in food splatters like ours? Do you scribble your own notes in the margins too? πŸ“πŸ˜β£
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