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Shop 3/686-690 New South Head Road Rose Bay (Down the alley between Westpac Bank & Feisty Little Mouse)
Sydney, NSW


Stephanie Malouf | Accredited Nutritionist


5 Foods That Prevent The Winter Weight Gain

Stephanie Malouf Nutrition


As the temperature drops, maintaining a healthy body weight can become difficult due to interrupted workouts, comfort food cravings and more nights in tempting us to overeat. Here are five of my top winter foods that help keep the weight off. 

Warming low-starch veggie soups: During the winter time we often crave warming comfort foods which can lean towards high starchy carbohydrate options such as pasta and mashed potato. Replace these with low starch warming soups such as creamy mushroom soup, immune boosting chicken soup or cauliflower and leek soup, particularly a small bowl at the beginning of the meal to increase fullness.

Protein:  Ensure you add a protein rich food to each main meal such as eggs, fish, chicken or beans. Protein keeps you feeling full, controls your appetite and prevents the sugary and high calorie food binges.  Protein also helps stabilise blood sugar levels to keep you energised throughout the day.

Protein containing snacks: Naturally our appetite can increase when we are cold as our body uses more energy (kilojoules) to keep us warm. Having healthy snacks prepared when hunger strikes will ensure you avoid those high sugar-fat foods which are often all that are available when out and about. Try my Hummus with veggie sticks, Cacao Power Balls, Coconut Caramel Balls or a small handful of almonds for an easy and nutritious pick me up when on the go.

Fibre rich roasted veggies: Fibre creates bulk in the stomach keeping you fuller for longer and also regular! Roasting a big tray of veggies at the beginning of the week such as broccoli, sweet potato, cauliflower, eggplant and carrot makes it easy to incorporate more fibre and nutrition in your meals. This also reduces meal prep time as you can use the veggies to create different meals. For example, enjoy them as a side with your dinner protein such as baked salmon, combine with some baby spinach and a serve protein to bulk up your lunch salads or blend with some bone broth, stock or water for a nutritious soup.

Water: I know water isn’t exactly food but it is easily and often forgotten about in the absence of hot and humid weather. Dehydration can easily be mistaken for hunger, causing us to eat when all our body needs is some fluid. Keep a jug of water on your desk or carry a water bottle around to help remind you to you drink at least 2L a day.

Interested in a personalised meal plan to keep you on track this winter? Get in touch!


My Top 10 Healthy Salads Around Sydney

Stephanie Malouf Nutrition

Eating out can be a challenge as there are more unhealthy places than there are healthy ones. This can cause a lot of anxiety amongst those trying to reach their health goals. I am constantly encouraging my clients to prepare more meals at home as the less control you have over your food the less control you have over your health.

That said, a large part of social connection is based around meals and dining out and socialising is an important part of health as humans thrive off connection. When we feel isolated and cut off from society, we see a direct correlation with health declining. Therefore balance is key.

So today I thought I would share my favourite healthy salad spots around Sydney to help you find healthy balance and stay on track.



Blackwood Pantry
WHAT: Quinoa Falafal Salad + Pumpkin Salad with Chicken + Squid
WHERE: Cronulla


The Shop & Wine Bar
WHAT: Miso Carrot Salad or Chop Chop Salad With Chicken or Tuna
WHERE: Bondi Beach


WHO: Lox Stock & Barrel
WHAT: Pumpkin & Spinach Salad + Poached Chicken
WHERE: Bondi Beach


WHAT: Salmon Crunch Salad (no rice extra cabbage and kale)
To make it extra healthy, no tempura crunch.
WHERE: Vaucluse


WHO: Room 10
WHAT: Salad + choice or protein side (tuna, chicken or lamb)
WHERE: Potts Point


WHO: Lyfe Cafe Bondi
WHAT: Iceberg Salad + Za'atar Chicken
WHERE: Bondi Beach


WHO: Bread & Circus Wholefoods Canteen
WHAT: Salad plates + Poached Chicken or Smoked Turkey
WHERE: Alexandria


WHAT: Raw Bar Salad + Side of Sashimi
WHERE: Bondi


WHO: Cafe Arno
WHAT: Shredded Salad
WHERE: Double Bay


WHO: Indigo
WHAT: Salmon or Superfood Chicken Salad
WHERE: Double Bay

FREE Yale course on the Science of Wellbeing & How to be Happy

Stephanie Malouf Nutrition


Stress and anxiety rates are through the roof and it’s making us sick. Most clients that I see in my clinic are struggling with stress and anxiety. What is it that is making so many people feel this way? Do we have false ideas of what makes us happy, unrealistic expectations, or bad habits that are burning us out?

When Professor Laurie Santos ran a course at Yale University called on the Science of Wellbeing & How To Be Happy, they did not expect it to be so popular. In fact enrolments were higher than any other course on offer. This tells us that many of us want to be happier but not sure how to get there. Now Yale University has made it accessible to everyone for FREE!

Professor Laurie Santos collected all the psychological science related to happiness and came up with a step-by-step process for boosting your own. In this course you engage in series of challenges designed to increase your own happiness and build more productive habits. Professor Laurie Santos reveals misconceptions about happiness, annoying features of the mind that lead us to think the way we do, and the research that can help us change. You will ultimately be prepared to successfully incorporate a specific wellness activity into your life.

join me in taking the course! Enrol here

Why counting calories is flawed

Stephanie Malouf Nutrition


Calories in vs calories out is a commonly used method for losing weight or gaining weight. Eat less and move more to lose weight or eat more and move less to gain weight. But is it really that simple?

Whilst this method can certainly be a helpful guide, it is definitely not an accurate equation and extremely oversimplified. Metabolism is a highly complex process and is affected by a wide range of factors that goes far beyond just food and exercise.

Factors that influence ‘ENERGY IN’

APPETITE: Regulated by hormones, sleep, macronutrient intake (carbs, fats, proteins), fibre intake etc.

FOOD CONSUMED: The quality of the food (fresh vs processed) availability, accessibility, lifestyle, economic status, culture, education, sleep quality etc.

CALORIES ABSORBED: The types of food consumed (fat from a Mars Bar vs fat from an avocado), the way the food has been prepared e.g. (raw vs blending and cooking which increases the absorption of calories), your digestive health and gut flora, inflammation, health status etc.

PSYCHOLOGICAL STATUS: Stress levels, mindset, emotional state, diet and lifestyle habits, confidence etc.

Factors that influence ‘ENERGY OUT’

ENERGY BURNED AT REST: Influenced by your body weight, muscle mass, diet history (yo-yo dieting slows metabolism), genetics, sleep, age, stress levels etc.

ENERGY BURNED EXERCISING: Influenced by the type of exercise, intensity, duration, frequency, energy levels etc.

ENERGY BURNED DURING DIGESTION: Influenced by the macronutrient composition (protein burns more calories during digestion than carbs), the way the food has been prepared or processed (processed food burns less energy than whole foods).

ENERGY BURNED THROUGH OTHER FACTORS: Such as genetics, occupation, leisure activities, hobbies, energy levels, stress levels etc.

In addition to all of that, counting calories is boring and takes the fun out of eating. It also keeps food constantly top of mind which can also encourage overeating and cravings.

In my practice I focus less on counting calories and more on educating and encouraging clients to eat quality nutrient rich foods. Eating this way supports your energy levels, sleep quality, hormone levels, appetite, food choices, gut health and the many other complex factors that affect your calorie balance.

And for the record, Diet Coke is not better than normal Coke, in-fact emerging research on artificial sweeteners suggests it’s worse!


Food Intolerance Testing

Stephanie Malouf Nutrition

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Allergy and food intolerance are on the rise, particularly in Australia which has one of the highest allergy prevalence rates in the world. The most common food related allergy offenders are milk, eggs, nuts, soy, shellfish and peanuts. However, the term ‘allergy’ is often used incorrectly when in most instances it should be referred to as an ‘intolerance' or ‘sensitivity'. What’s the difference?

A food ‘allergy’ is when your immune system reacts to something that is harmless to most other people. Somewhat like a ‘false alarm’. If you experience a ‘true’ food allergy (IgE antibody mediated) you most likely know about it because you will have an immediate reaction to the offending food and have probably experienced this since childhood. The symptoms are usually swelling, difficulty breathing, asthma, eczema or in more serious cases cause an anaphylactic shock. Because the allergic reaction is immediate, it's easy to identify the foods you are allergic to. ‘

More commonly however people are experiencing food intolerances and sensitivities (IgG antibody mediated) with the most common reactions arising from milk, eggs, beans, nuts and grains. Food sensitivities affect a much larger percentage of the population and these start to develop later on in life. Common conditions associated with IgG related food sensitivities and intolerances include:

  • Bloating and fluid retention

  • Irritable bowel syndrome - constipation & Diarrhea

  • Migraines

  • Mood disorders such as depression and anxiety

  • Asthma

  • Skin conditions such as eczema or rashes

  • Behavioural problems in children

  • Arthritis

  • Autoimmune conditions

  • Sleep disturbances

Food Intolerance Testing is a test I run in my clinic to help clients identify if they have an intolerance and what foods they are reacting to. The great news about food sensitivities is many of them can be reversed. The biggest cause is related to impaired gut health and intestinal permeability, also known as leaky gut.

By knowing which foods you are reacting to and removing them from your diet, you reduce your symptoms, inflammation and most importantly can start the gut healing and repair process. Once you have repaired the gut, more often than not clients are able to reintroduce the offending foods without any problems. 

If you are experiencing one or more of the signs and symptoms mentioned above, this might be due to a food intolerance and a food intolerance test might be a helpful tool in restoring and rebalancing your health. 

Click Here to enquire about food intolerance testing at Stephanie Malouf Nutrition or call 0434 109 922 to book an appointment.

How do your alcohol calories stack up?

Stephanie Malouf Nutrition

Alcohol is a high source of empty calories. Empty meaning it provides no nutritional benefit. Furthermore, being in the liquid form it’s easy to consume in excess.

Most of you might be shocked by the high amounts of empty calories your beverage of choice actually contains. Ignorance is not always bliss! Know your sources of calories and if you enjoy a drink, drink slowly and in moderation.

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Night light is not such a bright idea. Tips to improve your sleep.

Stephanie Malouf Nutrition

Light when managed well is effective in boosting performance, increasing energy and supporting healthy sleep patterns. However just as much as our body needs light to activate our get-up-and-go cellular functions, we need to balance this out with darkness to stimulate our rest, digest and healing processes at night. This is known as our circadian rhythm.

However light exposure is everywhere, day and night due to our increasing use of technology and our exposure to light-emitting diode (LED) also known as blue light. This disruption to our circadian rhythms can have significant implications on our health, causing problems with our immune, metabolic and cardiovascular systems as well as affecting mood, brain function and sleep.

Blue light is aggressively linked to sleeplessness. Studies have linked blue light exposure to significantly reducing the amount of melatonin released by the brain, more than twice as long as other light sources. It also reduces sleep quality and increases the frequency of waking up during the middle of the night. Reduced quality of sleep has been associated with a number of chronic health issues including obesity, diabetes, stress, anxiety and Alzheimers disease.

Studies have also shown that excess blue light exposure can alter hormone activity. In the case of prostate cancer which is a hormone related condition, the risk almost tripped in men who had high levels of light in their rooms when they slept in comparison to men who slept in complete darkness.

Here are some tips to reduce your night time exposure to blue light and improve your sleep:

  • Avoid using technology at night. Give yourself a technology curfew. Use this time to switch off, slow the body down and prepare it for a good night sleep. Things I like to do is have an epsom salt bath with candles, read a book with a cup of herbal tea, meditate or do an evening yin yoga session.

  • Use blue light filtering software on your phones and other technology. Many smartphones and tablets include these blue-light filtering apps e.g. Apple’s night shift mode that can be scheduled to shift to warmer, redder light in the evenings and back to bright, more highly blue-wavelength light in the morning. 

  • Use blue-light blocking filters and glasses. This is particularly useful for those that need to use their laptop at night. Sometimes work needs to be done at night so do it right.

  • Try to stick to a regular sleep schedule. At least Monday to Friday. Our body likes routine and this will help establish a good sleep rhythm.

  • Remove technology or any light omitting objects from the bedroom. This will create a better sleeping environment.

  • Exercise. Moderate to vigorous exercise at least 3 times a week can help you fall asleep easier and improve sleep quality. However avoid exercising too late as this can be too stimulating.



Stephanie Malouf Nutrition


Hunger is the strong desire or need for food. Its main purpose is a survival mechanism to ensure the body gets enough energy and nutrients needed to survive. However most of us are fortunate to live at a time where food exists in abundance, and therefore hunger is being triggered when survival isn't at risk. 

There are 5 main triggers of hunger. Being able to understand and recognise these allows you to control your hunger rather than letting your hunger control you. 


This hunger occurs when your body craves certain nutrients due to nutrient deficiencies. Our body requires a balanced level of nutrients and when this balance is off, our body will crave them and therefore trigger nutritional hunger. Avoid this by consuming a nutrient rich and whole food diet packed with protein, a variety of colourful rich veggies, fibre rich smart carbs and satiety promoting good fats.


When your blood sugar levels drop, your body will crave energy quickly and this is often translated to the brain as craving simple/poor quality forms of carbohydrates such as sugar, bread, chocolate, ice-cream (my weakness), crackers, cakes, etc. Avoid this trap by eating slow energy releasing carbohydrates such as sweet potato, chickpeas and whole fruits along with protein to keep you feeling full and fats to keep you satisfied. I also recommend a protein containing snack in the afternoon to avoid the 3pm energy slump.


Hunger pangs are a survival mechanism to avoid starvation however they don't always indicate a true need to eat. The stomach is a muscular organ that is capable of stretching and collapsing. When it’s stretched by food and liquid, you feel full. When it’s been a long time between meals, your stomach becomes flatter and may contract, causing you to experience hunger pangs. If you have been over indulging and have stretched your stomach, eating smaller portions initially to achieve weight loss might be necessary and therefore so too might be the empty stomach hunger. Based on your needs, empty stomach hunger might be a good indication to eat whilst for others i.e people who are intermittent fasting or need to reduce their portion sizes, to push through it. It is important however that you don't leave too long between meals as this could trigger low blood sugar hunger.


I often talk about how dehydration is masked as hunger. Drinking at least 2L of water daily will prevent this form of hunger from kicking in.


Emotional eating is a common form of hunger I see in my practice. Food is often used to satisfy an emotion however this is a short term fix and is often followed by guilt triggering more negative emotions soon after. A big driver of this is the food industry as they know how to market to our emotions, driving us to seek these positive feelings through food. It is important to identify your emotional eating patters and find other behaviours that lift your mood with longer lasting effects such as excising, reading, catching up with friends, meditating and practicing self love.

In summary, here are some tips to control your hunger ensuring you eat the right amounts and right foods to support your health whilst maintaining a healthy weight. 

  • Eat a colourful and whole food diet that contains a wide variety of foods to avoid nutrient deficiencies
  • Stay hydrated aiming for 2L of water daily
  • Eat fibre rich carbs such as veggies in combination with good fats and protein to keep your blood sugar levels stabilised and avoid skipping meals throughout the day
  • Understand your negative eating triggers/patterns and practice mood lifting activities in those moments rather than resorting to food
  • Listen to your body and avoid mindless eating

10 Tips on how to beat the bloat & aid digestion

Stephanie Malouf Nutrition


Bloating is a common digestive complaint I hear in my clinic. Whilst a little bloating can be a normal part of digestion as the food is broken down and fermented by the bacteria that reside in our digestive tract, constant distention and discomfort is not. Here are 10 tips to help reduce bloating and support healthy digestion.

Please note that if you are experiencing severe bloating and digestive discomfort, please seek some further advice from a health professional as it could be something due to bacterial imbalances, a parasite infection, food intolerances  or something else that needs to be treated more professionally. 

20mins before your meal. This stimulates hydrochloric acid production in the stomach, needed to break down food.

This initiates the digestive process, whereby your mouth starts to water with saliva containing digestive enzymes that also break down food.

Eating on the run means we’re eating in the stress state called fight & flight. In this state, blood flow & energy is directed at stress coping mechanisms instead of digestive functions such as releasing digestive enzymes & stimulating muscle contractions to move the food through the digestive tract. This impairs digestion and causes bloating. 

This mechanically breaks down the food, whilst also producing saliva & digestive enzymes further helping to break down the food. It also takes the pressure off the stomach acids further down the tract. 

Such as grapefruit, radicchio, fennel, rocket & raw cacao to stimulate bile production. Bile breaks down fats & also removes toxic waste from our body.

Jerusalem artichokes, garlic, onions, beetroot, asparagus, bananas, legumes & oats contain prebiotic fibres. These fibres stimulate the growth of the good bacteria living in our gut called probiotics which aid in digestion & nutrient absorption. This can cause bloating and gas due to fermentation so don't be alarmed if you experience these symptoms. Just eat in small quantities as you build up a tolerance. Not all bloating is bad! 

Such as a good quality all natural probiotic enriched yoghurt, kefir & sauerkraut which contain strains of gut loving good bacteria that help digestion. 

These fruits contain the enzymes papain & bromelain respectively, which helps break down proteins. Perfect before a protein rich breakfast such as eggs. 

Such as broccoli, cauliflower, kale, green beans & onions. This breaks down the fibre into a more easily digestible form, causing less digestive upsets. 

When we stop eating and give our digestive system a break, our body starts to heal and repair itself. Try to avoid mindless snacking and leave at least 3 hours between your meals and 12 hours between breakfast and dinner. Practicing intermittent fasting or time restricted eating (e.g. 16/8 hour for 5:2 fast) has also shown to have very favourable effects on digestion. If you want to learn more, read my introductory guide to intermittent fasting.

Benefits of Beetroot & How To Get More Into Your Diet

Stephanie Malouf Nutrition


Beetroots are sweet in taste, vibrant in colour and packed with nutrients. They also boast a wide range of health promoting benefits making them an important part of a healthy balanced diet. Three key beet benefits are:
It’s Anti-Inflammatory
Inflammation is one of the key drives of disease. Key triggers of inflammation include a poor diet high in processed foods and industrial seed oils, lack of colourful veggies, artificial sweeteners, sugar and environmental pollutants. The anti-inflammatory properties are largely attributed to a class of antioxidants called betalains that helps protect your cells against these inflammatory stressors.
It Supports Detoxification
Beetroot is a great liver support helping the body to cleanse and eliminate toxins from the body. The antioxidant betaine plays a key role in protecting the liver against damage caused by the toxins. Beetroot also contains the fibre pectin, which aids in the removal of these toxins by binding to them and preventing them from recirculating into the body.
It Lowers Blood Pressure
Beetroot is a natural source of nitrates which are converted into nitric oxide in the body. Nitric oxide helps to relax and dilate the blood vessels, increasing the flow of blood and thereby reducing the pressure. Just one glass of beetroot juice can reduce systolic blood pressure by an average of 5 points! It's also super effective in boosting your endurance and exercise capacity.
Here are some delicious ways of getting more beetroot into your diet to reap these benefits and the many others beetroot has to offer:

Raw Salad: Not many people know that beetroot can be eaten raw and it’s absolutely delicious. Shred it into a salad along with the beet greens (tops of the beetroot), shredded carrot, leafy greens, a sprinkle of chickpeas, seeds, avocado, and drizzle of extra virgin and add some extra protein choice for a healthy balanced and anti-inflammatory meal.
Beet Chips: Thinly slice and lightly coat in some extra virgin olive oil or coconut oil and bake in the oven until crispy for a healthy snack option. Enjoy with a delicious dip such as hummus or guac.
Beet Juice: Pick up a fresh beet juice at from your closest juice bar or better yet make your own! Boost the nutritional content by adding some greens such as celery, cucumber and mint and a hint of ginger. Avoid adding fruit as this can end up being a high sugar beverage!
Beet Protein Balls: A perfect pick me up, especially around that 3pm mark when feeling like you need an afternoon siesta. Add some finely grated raw beetroot or a healthy dose of beetroot powder into your favourite protein ball recipe such as my Cacao Power Balls.
Beet Sauerkraut: Sauerkraut is a great way to boost digestive and immune health, by keeping the gut bacteria in a healthy and happy balance. Fermented beetroot is a yummy variation to your traditional cabbage based sauerkraut recipes. There are many ready-made sauerkraut products available on the market that add beetroot or make your own using a mix of beetroot and cabbage.

20 healthier everyday substitutes

Stephanie Malouf Nutrition


Make these swaps for better nutrition and long term health!

  1. Table sugar or artificial sweeteners → cinnamon, vanilla powder, pure stevia leaf, raw honey, pure maple syrup
  2. Milk chocolate → 70%+ dark chocolate or raw cacao
  3. Vegetable/seed oils → extra virgin olive oil, avocado oil, coconut oil
  4. Margarine → Organic butter or ghee
  5. Commercial peanut butter  → raw peanut butter, raw almond butter, unhulled tahini
  6. Soft drinks → kombucha 
  7. Soy sauce → tamari
  8. Oyster sauce  → Coconut aminos
  9. Store bought banana bread high in refined sugar, flour and vegetable oil  → my healthy banana bread
  10. Store bought granola high in refined sugars and vegetable oils → my coco-nut granola
  11. White bread → wholewheat sourdough, buckwheat bread, wholegrain rice cakes, 
  12. Wheat pasta → zucchini pasta, mung bean pasta, chickpea pasta, zucchini noodles or 100% buckwheat noodles/buckwheat pasta
  13. Potato chips → Rosemary & Sea Salt Kale chips
  14. Stock/stock cubes - organic bone broth. I like Undivided Food Co
  15. Soy milk → raw nut milks e.g. almond milk or macadamia milk
  16. Caged eggs → organic free-range eggs
  17. Processed tasty cheese → whole milk goats cheese, feta, mozarella and ricotta 
  18. Grain fed meat → grass-fed & finished meat
  19. Table salt → Himalayan or Celtic sea salt
  20. Plastic water bottles → glass, aluminium or BPA free bottle


The One Ingredient I Avoid To Stay Healthy

Stephanie Malouf Nutrition

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Vegetable oil, sounds healthy right? WRONG.

It is without a doubt one of the biggest health concerns associated with the modern diet and what I believe to be a key driver of ill health and diseases.

Another name for vegetable oils is industrial seed oils which is far more accurate given they are mostly derived from seeds. Common forms are sunflower oil, safflower oil, rapeseed aka one of the most popular cooking oils, canola oil.  When I see this in the pantry when doing pantry clean outs with clients, it’s the first thing to go in the bin.

For years we were told that these oils are a ‘heart healthy alternative’ to the ‘artery clogging saturated fats' which cause heart disease. Sadly we have been misinformed thanks to Ancel Keys and his falsified research published in 1958. Yep, all those years ago and still part of our dietary guidelines.

Keys collected data on deaths from coronary heart disease and fat consumption from 22 countries. Despite the fact that 22 countries provided statistics, Keys cherry-picked the data from the 7 countries which supported his theory that animal fat was the main cause of coronary heart disease in order to publicise his opinions. 

So what’s the issue?

These oils are highly highly processed and of course cheap, therefore added to pretty much every commercially produced food product on the market (bread, crackers, 'healthy' snacks, tinned tuna and cereals), used in fast food outlets and restaurants.

I'm not suggesting that you should live under a rock and never eat out  but being well informed, reading the ingrdients list of your pantry products and avoiding them where you can is a great way to reduce their harm. 

Unlike oils made from fruit such as olives and avocado and animal fats such as butter and ghee, vegetable/industrial seed oils are a concentrated source of omega-6 polyunsaturated fats. Omega-6 fats are highly unstable, therefore when they come into contact with oxygen, heat and light, toxic chemicals called free radicals are created.

In order to extract these oils from their seeds, they require harsh processing. This process involves high heat extraction, chemical solvents such as hexane, bleaching and deodorising. As a result, free radicals are formed and therefore when you consume these oils, these toxic compounds are transferred into the body. In the body free radicals attack our cells causing damage and oxidative stress.

Here are some conditions associated with oxidative stress:

  • Arthritis
  • Vasculitis
  • Atherosclerosis
  • Obesity 
  • Heart diseases
  • Stroke
  • Gastric ulcers
  • Hypertension
  • Alzheimer's disease
  • Parkinson's disease
  • Muscular dystrophy
  • Tumour growth
  • Premature ageing

Another issue with omega-6 fats is that when they are consumed in excess to omega-3 fats, this also triggers inflammation and oxidative stress in the body. The problem is there are far fewer sources of omega-3 fats (found in oily fish like salmon and sardines and to a lesser extent in flaxseeds and chia) making it easy to eat your omega-6’s in excess, especially when consuming them in a concentrated form like vegetable oil and/or a processed diet. Thats why eating fish 3+ times a week is highly recommended as part of an anti-inflammatroy diet

The Vegetable/Industrial Seed Oils you want to avoid include:

X      Canola Oil
X      Corn Oil
X      Rice Bran Oil
X      Rapeseed Oil
X      Soybean Oil
X      Safflower Oil
X      Peanut Oil
X      Sesame Oil (small amounts in a cold pressed form is ok)
X      Cottonseed Oil

Which ones are the healthy oils?

The following oils are a great source omega-3 fatty acids. Being a type of polyunsaturated fat, they are similar to omega-6 fats in that they are unstable and therefore should never be heated. However, when consumed raw or in their cold pressed form, they are anti-inflammatory and great when used on salads, veggies or added to smoothies.  

  • Flaxseed Oil
  • Hemp Seed Oil (balanced ratio of omega-3:omega-6 fats)
  • Walnut Oil

The following fats are forms of monounsaturated fats which are linked with reduced risk of heart disease and cancer and a key characteristic of the health prompting Mediterranean Diet. These types of fats are packed with antioxidants with anti-inflammatory properties.  Use these when cooking at low-medium heat or raw on salads and veggies.

  • Extra Virgin Olive Oil / Olive Oil
  • Avocado Oil

Saturated fats are stable at high heats making them great for cooking. Examples include:

  • Grass Fed Butter or Ghee
  • Coconut Oil
  • Grass Fed Beef Tallow

What else can you do to reduce oxidative stress in the body?

Eat a diet full of ANTI-oxidants which scavenge these free radicals and offset their damaging effects. Unfortunately, the body cannot manufacture these healthy compounds, so they must be supplied through the diet. Load up on:

  • Colourful fruits such as berries, cherries, citrus, prunes, and olives.
  • Vegetables particularly garlic, sweet potato, carrots, spinach, tomatoes, onion, broccoli and kale 
  • Herbs and spices particular ginger, garlic, turmeric and cinnamon
  • Beans & Legumes such as chickpeas, lentils and all beans which are rick in fibre 
  • Raw cacao
  • Green & back tea 

Do These 9 Things Now For A Healthy Brain Later

Stephanie Malouf Nutrition


FACT: Dementia is the second leading cause of death in Australia, Alzheimer’s Disease (AD) specifically being the most common form. With this horrible debilitating disease, the brain gets damaged affecting your memory, thinking and behaviour.

AD is becoming increasingly prevalent which has shown us that there is more than just genetics driving this disease. Research has revealed that your DIET and LIFESTYLE choices early on in life influences your risk of developing this condition later down the track by almost 50%!

Dr. Bredesen is an internationally recognised expert on neurodegenerative disease and at the forefront of this area of research. He is among the school of thought that AD is a preventable and reversible condition, if addressed early enough. Diet and lifestyle are two of the main drivers irrespective of whether or not you have a genetic predisposition. 

Dr. Bredesen has identified different types of AD. Understanding these helps us to understand  how we can protect ourselves against it. 

  1. Inflammation – caused by a poor diet high (e.g. trans fat, processed foods) toxins or pathogens. Are you eating enough anti-inflammatory foods? Do you have a good balance of bacteria living in your gut?

  2. Atrophy – wasting away of the brain due to nutritional deficiencies, toxins and hormone imbalances. Are you getting enough nutrients in your diet?

  3. Insulin resistance of the brain - associated with Type 1 & Type 2 Diabetes and inflammation triggered by high levels of glucose (how much sugar is in your diet? Do you eat too many carbs?

  4. Toxins - associated with the exposure of toxins such mould or heavy metal toxicity. Are you eating too much tuna?

  5. Vascular -  impaired cardiovascular health affecting oxygen to the brain. Do you exercise?

  6. Trauma -  associated with previous head injury. 


Here are the top 9 diet and lifestyle interventions that have the strongest impact

  1. Avoid insulin resistance & regulate your blood sugar levels by avoiding sugar, controlling your intake of carbohydrates and avoiding those in the simple form such as white bread and fruit juice. 
  2. Sleep 7-8 hours a night. This allows your brain to flush out toxins and repair and regenerate healthy brain cells. 

  3. Exercising regularly

  4. Minimise your exposure to toxins. Check for mould in the house and use natural skin care products.

  5. Eat an anti-inflammatory and nutrient rich diet high in omega-3 fatty fish, colourful fruit and veggies rich in antioxidants. Lean more about eating an anti-inflammatory diet

  6. Restore nutrient deficineices by consuming a balanced diet, maintaining a healthy gut flora and getting some sun for a good dose of vitamin D.

  7. Support your immune system system to prevent infections and minimise antibiotic usage. 80% of your immune system is in your gut so how is your gut health?

  8. Reduce stress. Meditate, take a deep breath, take a break. 

  9. Keep your brain stimulated. Sudoku anyone?

What's With Wheat? Is it ok to Eat?

Stephanie Malouf Nutrition


This week I watched the documentary; What's With Wheat. The documentary sets out to educate people about wheat and why it's linked to so many health problems today. The documentary features a lot of experts in the industry that I admire, one in particular; Dr Terry Wahls. 

Dr Terry Wahls is a clinical professor of medicine who was diagnosed with multiple sclerosis which confined her to a wheelchair for four years. Through diet and lifestyle changes, Dr Wahls completely restored her health and now enjoys the luxury of riding her bike to work every day.  A true example of the power of nutrition in healing disease.

For me personally, wheat isn't something I consume often. The reason being that it simply doesn’t make me feel good. I’ve learnt to become very in-tune with my body and choose (for the most part) to eat foods that make me feel good. This means that the bulk of my diet is clean and nourishing. That being said I am not obsessive or overly restrictive so if I feel like eating a slice of bread, or rather pick at the crust which the best bit, I will. My point is that this isn’t about scaring you off wheat for life but it is about being aware of they effects it's having on our health, becoming more in tune with how wheat or other foods make YOU feel, consider alternatives that make you feel better and stay balanced. 

Sally Fallon, founder of The Western A. Price Foundation says; "Wheat is probably the most problematic food in the diet”. The issue is that what was once a healthy part of a balanced diet has now changed so dramatically that it doesn't resemble what it used to be. So what has changed?

Wheat has been hybridised into new forms that are more pest resistant and yield more crops for production & money money money mooney. This has also created new strains of gluten that our body views as a threat. Therefore when we eat it, our body goes into attack mode which causes damage to our body and triggers the disease process. This has led to the dramatic increase in celiac disease and other inflammatory conditions. 

There are a lot more chemicals used in the crop production to kill bacteria and pests that would otherwise destroy the crops. Humans are made up of 10x more bacteria than cells so these chemicals are essentially killing us. These health promoting bacteria reside all over our body, a key concentrated area being in our digestive tract and therefore is completely destroying our digestion. Our guts are not the only part of our body affected by wheat. Depending on your susceptibility depends on where the symptoms show up –  gut, bloating, irritability, headaches, muscle ached and pains, itches, depression, anxiety. This is why it’s so widespread and affects people in so many different ways.

We are eating far too much of it. Wheat is a huge commodity and it’s therefore in the interests of our government to subsidies and encourage mass consumption. A classic example of this is the fact that up until recently wheat based products such as bread, cereal and pasta were are at the bottom of the food pyramid. This means that the government recommended that the bulk of our diet should be made up of bread, cereal, pasta and other grain foods. As a nutritionist I can safely say this is absolutely rubbish. The bulk of our diet should be made up fruit and vegetables. The movement finally came to their senses in 2013 and updated the pyramid. 

People have become so dependent on wheat in the diet that when I’ve recommended that certain clients remove it as part of an elimination diet, they go into complete panic mode. What’s left to eat? Won’t l starve? Where will I get my energy from?

Of course wheat isn't at the root cause of all disease however it is proving to be a common irritant to many. If you are experiencing symptoms that you think could be related to a wheat intolerance and/or are interested in making some dietary changes and don’t know where to start, feel free to get in touch.

Watch the full documentary below:

5 Healthy Snacks For Weight Loss

Stephanie Malouf Nutrition


Snacking, is it important or is it best avoided? There’s a lot of mixed opinions as to whether snacking is a good thing or a bad thing. My advice is to listen to your body. If you get hungry or experience an energy slump between meals, then I recommend that you have a small protein containing snack. If you feel fuelled and satisfied between meals, then there is no need to eat for the sake of it and over-snacking can impair your digestion.

For most clients however I recommend that they have a snack around 3pm in the afternoon as this is a common time people experience low energy, brain fog and you guessed it, sugar cravings.  The key to snacking is to make sure it contains protein, slow releasing energy carbohydrates and have it just before your energy slump to keep your blood sugar levels stabilised. Here are some of my favourites.

Hummus & Veggie Sticks

Hummus is made from chickpeas which is one of my favourite carbohydrate sources. They are packed with fibre making them a low GI and also high in protein.  Most hummus recipes contain tahini which is a source of healthy fats made from ground sesame seeds and a great non-dairy source of calcium. Pair together with some veggie sticks such as carrot, celery and capsicum for a filling snack. It’s also a great way to sneak an extra serve of vegies in to hit your 5 serves a day.

Recommended Brands: Pilpel, Yalla or DIY using my quick, easy and super delicious hummus recipe

DIY Savoury Nut & Seed Mix

Nuts & seed mixes are a great source of protein and good fats which is the perfect combination to keep the sugar cravings at bay. Doing it yourself means you can add all your favourite nuts & seeds and you know it’s free of added salt, artificial flavours or roasted in cheap inflammatory vegetable/seed oils. High protein nuts & seeds include almonds, peanuts, pepita seeds and sunflower seeds. Dry roasting them on low heat with a sprinkle cumin or paprika makes them even more tasty. Enjoy a small handful (e.g 6-10 almonds) with a piece of fruit as a balanced snack. Cant control yourself? Portion them into little snap lock bags.

Bone Broth

This is a regular snack choice of mine particularly around the colder months to warm and nourish my belly. A cup of bone broth contains approximately 10g of protein and is low in carbohydrates. What I love most about bone broth is it’s a gut healing superfood, due to its gelatin content. Gelatin is a natural remedy for reducing inflammation in the gut and healing and sealing the gut wall. This is a great one if you experience any digestive upsets such as bloating or bowel irregularity or looking for a low carb high protein snack option.

Recommended Brands:  Undivided Food Co’s GOOD BONES Certified Organic Bone Broth

Nut Butter On sliced Apple With Cinnamon

Raw natural nut butters are a great source of protein and good fats that keep you satiated. Spreading it on sliced apple and finishing off with a big sprinkle of cinnamon satisfies your cravings for something sweet whilst also stabilising your blood sugar levels. Cinnamon is a great natural way to improve your insulin sensitivity and efficiently use carbohydrates as fuel instead of storing them as fat. The recommended amount is 2 tsp a day so go nuts on the cinnamon!

Recommended brands: Pics, Mayvers, Macro.

Full Fat Greek Yoghurt with Cinnamon & Berries

I am a big fan of everything full fat, even for my weight loss clients.  Just enjoy it in smaller amounts. The more you process foods such as removing the fats from the yoghurt, you deplete its nutrient content. Food is for nourishment and enjoyment and full fat tastes better! Furthermore, when you take something out, you need to replace it with something else such such as sugar or liver and gut harming artificial sweeteners. The fats along with the protein in the yoghurt keep you feeling more satisfied and fuller for longer. A sprinkle of cinnamon and berries add sweetness, antioxidants, fibre with very very little sugar.

Recommended Brands: Barambah Organics 5am Organics, Julna BioDynamic Organic Whole Milk Yoghurt




An Introductory Guide To Intermittent Fasting For Weight-Loss & More

Stephanie Malouf Nutrition


Intermittent fasting is a hot topic at the moment and for a good reason. It's something I recommend to certain clients in my practice and it can have extremely favourable health results especially with weight loss and when done correctly. Here is what you need to know about it. 

Like a car, our body requires fuel to carry out its important functions; from walking to a heart beat. The primary sources of fuel is sugar in the blood and glycogen; sugar stored in the muscles and liver for later use. In the absence of these two sources, our body breaks down fat stores for fuel.

When we are constantly eating, we are also constantly replenishing these glucose and glycogen fuel sources which means our fat cells stay fully loaded. As modern day life favours eating more food and moving less, these fat stores are bulking instead of breaking down, hence why obesity rates are rising.

How long does it take until your body starts breaking down fat?

It takes on average 6-8 hours after you eat for your body to burn though the glucose and glycogen stored energy in the muscles. After that point your body will start burning fat as fuel.  

How does intermittent fasting work?

There are a few different ways you can structure your intermittent fast. A well-known one being the 5:2 structure whereby you eat normally for 5 days and fast for 2 days by eating under 500 calories. 

An alternative and my preferred structure is the 16/8 hour one where you simply eat all your food in an 8 hour window and fast for 16 hours. This could mean you:

  1. East breakfast later in the day e.g. Eat from 11am - 7pm
  2. Skip breakfast completely and go straight to lunch e.g. Eat from 12pm - 8pm
  3. Eat breakfast early and have your last meal early afternoon e.g. Eat from 8am - 4pm

The 16/8 hour structure is easier than the 5:2 structure because you are sleeping for most of the fast, it’s more flexible and you aren't required to eat less calories therefore aren't starving all day. You eat the same amount of food, you're just eating in a smaller time-frame.

Will you get faster results by eating less food and eating in a smaller time-frame?

Initially you might lose weight but eventually you will start to put more weight on and it will be harder to lose. If you don't eat enough food in the 8 hour window, your body will think it's going to starve and will hold tightly onto its fat stores making it harder to shift the weight and start breaking down muscle instead. Your body will also respond by reducing its metabolic rate which means you become less efficient at burning calories and will cause you to gain more weight in the long term, especially when you revert back to your normal eating habits. You are not supposed to starve yourself. 

Can you drink fluids during your fast?

Yes you can drink water, black coffee, and tea during your fasting period. I recommend adding psyllium husk to your water which is a great source of fibre and also an appetite suppressant as it swells in your stomach. 

Won’t this cause muscle mass to break down, especially if I don’t fuel pre or post training?

Human growth hormone is a hormone that promotes growth, healing and repair of our cells. When insulin rises, this hormone is suppressed. In the fasted state, human growth hormone levels are at their peak which not only supports muscle growth but allows the body to clean up, repair and replenish damaged cells having healing and anti-ageing effects. This is why 8 hours of sleep per night is so important. As long as you are eating a sufficient amount of calories for your body type during the 8 hour window, you won't lose your muscle mass. Furthermore, exercising in a fasted state, will force your body to burn fat as fuel.

What other health benefits are associated with intermittent fasting?

  • Improves insulin sensitivity so you can use carbs more efficiently as fuel. Effective for people with Type 2 Diabetes and insulin resistance.
  • Reduces sugar cravings
  • Reduces inflammation
  • Reduces triglycerides
  • Increases brain function through the production of ketones – a type of fuel the brain can efficiently use as fuel
  • Lowers blood pressure

Is this way of eating for everyone?

No, this way of eating isn’t for everyone especially if you are pregnant, breastfeeding, hypoglycaemic or have a low body fat %. In these cases, fasting can stress your body and drive less favourable health effects. The key is to listen to your body and do what feels right for you.

Bear in mind, initially you might find it difficult as you are trying to train your body to become a fat burning machine. Give yourself two weeks and ease into it by fasting for 13 hours and work yourself slowly up to 16 hours.  

Does it matter what you eat during your 8 hour eating window?

Of course. When it comes to good nutrition, quality is more important than quantity!

How many days a week should you fast?

I recommend starting off with 2-3 days and see how your body responds to it. If it works well, increase your number of fast days. It's also a great tool to use when in need of a reset, especially when overindulging throughout this festive season. 

If you are interested in learning more or having a tailored weight loss/fasting program written for you, Get In Touch!

Like using apps? Download the Zero Fasting Tracker app from the Apple store to track your fast.