Changing my plate – eating for energy and wellness

changing my plate.jpgThis post is part of a regular series focusing on making small changes to improve our health. I shared my journey with changing my diet and moving to a clean eating approach which you can read here. I also had the lovely Katie Rainbird from Katie 180 undertake an analysis of my food intake for one day in that post, which was another step in the right direction.

Together we also offered the same opportunity to readers of Planning With Kids. We were blown away with the response and while I can’t guarantee will get to all of them this year, Katie has been busy working on many of the submissions already and we will publish as many as we can.

It is not possible for Katie to cover off everything in these posts. The aim is for her to find some small things you can change to what you are putting on your plate to help you achieve your current goal for your eating habits. You can read previous Changing my plate posts by clicking here.

Changing my plate – Suzie’s day

image_katieKatie Rainbird (AKA Katie180) is a Sydney-based Nutritionist who is just as likely to be found jogging as she is baking. She is a mother to two, a keen home cook, prefers to get around in her workout gear and has a major passion for the written word. You can learn more at

Katie reviewed what a reader Suzie submitted that she ate in a 24 hour period. This is what Katie had to say about her day:

What is your current goal with your eating habits?
Energy, feel good, wellness and maybe lose a little weight.

At home at 7am (after a 30-45 min run), homemade toasted muesli (rolled oats, sesame seeds, sunflower seeds, pepitas, coconut, linseed, small amount olive oil, small amount honey) with full cream milk and tinned peaches.

Rather use fresh fruit but this is a great breakfast.

Home made, taken to work. 2 Hard boiled eggs, green salad, 3 rice thins, tomato, capsicum, ham.

Increase your protein and fibre (both will elongate satiety) by adding sprouts and seeds to a lunch such as this.

Homemade, 6pm, all fresh. Grilled Chicken,steamed vege (beans, carrot, broccoli, peas). Mashed potato.


Snack 1
Mid morning- 10 almonds, 1 apple

You can double the amount of almonds, it’s OK.

Snack 2
Vegetable sticks and hummus

Great. Feel free to add a few slices of cheddar / hard feta or other hard cheese to this snack if you are still hungry. Or perhaps two dates for something a little sweet.

Snack 3

Snack 4

30g 85% dark chocolate, dessert not a daily thing at all but the chocolate definitely is!


Nutritional supplements

Daily fluid intake
500ml warm water with squeeze of lemon
500ml green tea
500ml water
250ml full cream milk
250ml camomile tea


Any further information you’d like to share or special dietary requirements to factor in?
It seems like when I eat wheat I feel quite bloated and also usually end up eating a lot more after that point in the day so I have been trying to eat a lot less of it. I had a wheat allergy as a child (it caused asthma and eczema) but have eaten it without either effect for past 20 years.

I have recently tried to significantly reduce the amount of sugar I eat and have found a great improvement in the amount of wind (yes that’s just embarrassing telling you!).

Katie’s summary
With your history of atopic dis-ease I am feeling (yes I go on my gut when it speaks to me!) that you will benefit from probiotics, slippery elm bark powder, dandelion tea, zinc and vitamin A.

Make time to chat to a naturopath or other qualified health practitioner in a good health food store and buy products at their recommendation. With the slippery elm bark: make it into a drink to consume prior to meals, staring with before you leave the house for your early morning exercise: up to 3 serves per day. Make it using a teaspoon of powder stirred into a paste in a glass then top up with water and stir well. The longer it sits, the thicker it gets so drink it quickly!

Further reading and recipes


Katie is a qualified nutritionist (Adv. Dip. Nutr. Med.).

Any diet or lifestyle changes that you implement as a result of reading this blog are your own responsibility.

This blog does not provide medical advice, any particular health conditions must be managed by your own health professional.

The content of this blog is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.