Meet four of Australia’s most passionate, authentic and holistic nutritionists.
We were really surprised to read the U.S. Marie Claire article about What Nutritionists Really Eat, so we approached Marie Claire Australia with our own Modus Operandi (M.O.).
We got no response so we’re publishing it here – hot of the health press to you!
Tell us your story
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Cinzia Cozzolino, Nutrition Darling
Name Cinzia Cozzolino
Business Nutrition Darling
Location St Kilda, Melbourne
Height 165 cm
Weight 58 kg
Age 46
Clients
Families, athletes, school education programs
The Tab Initial consult 1 hr $90 follow ups 40mins $70 (an addition $20 fee for mobile service) Educational talks begin at $250 per session
Fitness Walk/run 45 mins 3 times a week, cycle (1hr) 1-2 times/weekly (weather permitting!) active lifestyle everyday
Indulgences Raw chocolate, Parmesan cheese, good coffee, social drinking, sleeping in on Sundays!
M.O. As a practitioner, I like to treat the individual, finding the best solution to fit their lifestyle. Although the diet is super important, I look at lifestyle, health history, how stress is handled basically the whole picture in order to get the best results. I am big on variety and colour so rotate your fruit and vegetables to ensure you are getting a mixed array of nutrients on a regular basis. I try to eat 6 small meals a day and drink my water/tea in between meals
Core advice Eat organic whole foods, stress less and move more
Breakfast
- Before exercise - In warmer weather I choose a green smoothie:2/3 mixed fresh fruit (watermelon, blueberries, apple, banana, grapes etc) mixed with fresh water and when suitable juice of ½ lemon. In colder weather, I use less fruit and exchange water with rice or almond milk along with warming ingredients like ginger and seasonal vegetables
- After exercise: home made wheat-free muesli with chia seeds and plain home-made yoghurt and rice milk or poached eggs on multigrain sour dough w cooked mushrooms and tomatoes
Lunch
- Wholemeal wrap with tempeh, rocket, carrot, avocado, sprouts, spring onion
- Seasonal soups
- Falafel balls with hummus and tabbouleh salad (parsley, onion, tomato, lemon juice)
Dinner
- 1 serve grilled salmon with garlic cooked in small amount of coconut oil served with quinoa and bok choy, sweet potato, red capsicum, yellow squash
- In colder weather hearty soups, the occasional beef and chicken dish and plenty of winter vegetables
Dessert
- 1 whole apple baked with raisins and walnuts with a orange and honey sauce …not that I often have dessert..
- Superfood raw choc ball, herbal tea (energy blend)
- Couple of slices of Parmesan cheese (1cm thick) with small pear and mixed raw nuts
Avoids
- Am not keen on red meat with fatty bits, not for health reasons but taste!
- Am not wheat free but choose to be aware of not eating it too often as most people eat wheat at every meal so basically if I have wheat in one meal, I will make the effort to not eat it any other time in that day, this also encourages me to try different grains
- Processed foods and soft drinks (especially the diet ones!), artificial colours and flavours, preservatives and GM foods
Lisa Guy, Art of Healing
Name Lisa Guy
Business Art of Healing
Clinic The Happy Baby Clinic
Location Double Bay, Sydney
Height 155 cm
Weight 63kg
Age 37
Clients Confidential, however I see a wide range of clients from children and mums with their babies, to top athletes and high-powered business people
The Tab $130 for an initial consult (1 – 1 ½ hours), $90 for follow-ups (30-45min)
Fitness Yoga 3 x week, 1 hour walk (with big hills) 4 mornings a week pushing my little girl in the pram, and 2 cycle classes a week
Indulgences Sharing a good bottle of wine and seafood platter with friends
M.O. I believe we should eat the way mother nature intended – fresh, natural foods, free from chemical additives and harmful toxins. Food is one of the great pleasures in life and should be enjoyed. I give my clients the knowledge and confidence to make nutritious food choices, cook delicious healthy meals, and to take charge of their own health by eating a well-balanced wholesome diet
Core advice I encourage my clients to eat fresh, natural, organic foods. It’s important to include antioxidant rich foods and ‘superfoods’ in the diet, as well as a rainbow of colours of fruits and vegies each day, to help strengthen immunity and prevent chronic disease. Swapping unhealthy saturated and trans-fats for healthy unsaturated fats will help promote good cardiovascular health and optimum brain and nervous system function. It is also important to drink plenty of filtered water each day
Breakfast
- Bircher muesli with whole oats, almonds, sunflower and pumpkin seeds, natural biodynamic yoghurt, almond milk, grated apple, diced pear, strawberries and blueberries
- Echinacea and green tea
Lunch
- Mixed green leafy salad with avocado, cherry tomato, cucumber, alfalfa, topped with some salmon and fresh lemon juice, with 1 slice of organic carrot and pepita spelt bread with flaxseed oil
- Leftovers from the night before
- Mixed salad with lots of green leaves, fresh grated beetroot and carrot, broccoli, almonds, organic tofu with some brown rice or quinoa
- Bancha tea
Dinner
- Lentil and vegetable dahl with small bowl of quinoa topped with sesame seeds
- Organic tofu or chicken, and vegetable curry with brown rice
- Homemade pesto with salmon and steamed vegies
- Gluten-free organic tofu and vegie lasanga with big green salad
- Vegie and legume soup with carrot and pepita organic toast with avocado
- Natural sparkling mineral water before dinner
Dessert
- I will usually have a warm drink after dinner instead of dessert, but if I do I’ll have either some kiwi fruit with some mixed berries
- Homemade berry and pear crumble with some yoghurt
- Few pieces of carob coated rice cake
Snacks am/pm
- Hummus with celery sticks
- Small vegie juice – carrot, beetroot, celery, apple with 1 tsp spirulina powder
- Rice cake with some cottage cheese, tomato and sprouts
- Fruit and some nuts and seeds
- Fruit salad with some natural yoghurt
- Handful of mixed raw nuts and seeds – my favourites are almonds, walnuts, brazil, sunflower and pumpkin seeds
Drinks
- Warm drink of almond milk with ½ tsp ground cinnamon
- Homemade chai with almond milk and a little honey
- I drink around 1 ½ litres of water a day
- I steer clear of processed packaged foods that high in sugars, salt and ‘bad’ trans-fats.
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Natalie Kringoudis, The Pagoda Tree
Name Nat Kringoudis
Clinic The Pagoda Tree
Location Albert Park, Melbourne
Height 165 cm
Weight 53kg
Age 32
Clients I’d prefer not to be specific but if you have seen a celebrity baby born recently there is a good chance I’ve been part of that journey
The Tab Fertility packages start at $225 for the initial consultation including consultation, acupuncture, herbal formulas, treatment plans, ongoing advice and care. Follow up treatments start at $80. Cleansing packages which are run through spring through to autumn (not in winter) are $365
Fitness I attend gym 2 times per week and walk as much as possible when the weather permits. Yoga once a week also
Indulgences Since quitting sugar, indulgences include full fat greek yoghurt with home made granola, very small amounts of wine, and my fav all time – Emma and Tom’s Orange and Cocoa Bars
M.O. I’m all about the gut working optimally to increase overall body function, fertility and reproductive health. The gut is the pivot of health. Everybody can benefit from this not just patients trying to have children. Increasing food temperature and using the right combinations of foods is essential to achieve optimum digestion and healthy body function. Also increasing the amount of protein eating is essential in building fertility
Core advice It’s not about the fat – it’s all about the sugar! Fat free = topped up to the brim with sugar which is converted to fat. Good quality food is the best principle anybody can apply
Breakfast
- I kick off the morning with a glass of warm water with lemon juice. In summer – when the weather is warmer it is all about the fruit. I eat fruit up until 12pm because my body type can. This however isn’t always appropriate to all patients and we devise diet and lifestyle according to their body patterns – a Chinese medicine diagnostic tool.
- In winter it’s a slightly different story – cold food in a cold body in a cold environment can lead to all types of digestive issues. In winter its warm foods – porridge, eggs, gluten free bread, steamed veggies – not in any particular order. Breakfast is the best meal of the day – not only the biggest but also the best!
Lunch
- Again – summer differs to winter but I’m a big fan of Salads. I get so creative with salads; I can eat a different variety every day of the week and some
- In winter wholesome soups are my thing. So in short – a tuna and green salad in summer as opposed to a slow cooked meaty soup in winter. I leave gluten at the door as much as possible
Dinner
- In winter – anything slow cooked is perfect
- Casseroles with loads of veggies and meat being my top pick. In summer – a salmon steak with salad or veggies
Dessert
- Greek Organic Yoghurt with granola.
- Nuts, seeds, apple dipped in peanut butter or ABC spread, dates are on the top of my AWESOME list
Snacks am/pm
- Morning snack – is fruit, nuts, seeds sometimes some high percent cacao chocolate, apple dipped in peanut butter or corn chips and avocado salsa – that’s a personal favourite at the moment
- I’ve just been introduced to the world that is kale chips – so they are making a big appearance in the house too
- Afternoon snack – a cup of warm tea in winter – herbal being my preference. I avoid fruit in the arvo if possible – if I haven’t eaten for a while I might have it though
Avoids
- I avoid dairy – I’m makes me feel like.. well a cow! haha – No seriously dairy just drags down my gut and digestion
- I basically avoid raw & cold foods in winter (ie smoothies or raw veg)
- I don’t eat pork. Ever. Even though I sway from vegetarian to meat eater, pork is one of those meats that I simply will not touch
Samantha Gowing, Food Health Wealth
Name Samantha Gowing
Business Gowings Food Health Wealth
Location Byron Bay, NSW
Height 153 cm
Weight 62kg
Age 45
Clients Chefs, mums, singers, media, CEOs
The Tab Initial interview from $275. My Pantry Pervert service includes on-site pantry clean out and restock with recipes and shopping lists from $995. 12 week Mind Body Transformation program from $360 per week including consultations, diagnosis, food prescription, shopping lists and original recipes
Fitness 1-2 hours over 6 days: Surfing, cycling, yoga, Pilates, weights
Indulgences French champagne, Byron Bay Love Cake, Yum Cha, Peking duck, great restaurants
M.O. Embracing Chinese medicine with modern culinary trends using food as medicine to restore, repair and renew the digestion so the digestive fire can rekindle and create abundant ‘chi’ and optimal energy
Core advice Firstly develop a mindful awareness practice (breathing, meditation) to enhance motivation and mindset shifts. Add a good dose of movement including cardio, strength training, flexibility and postural alignment focus. Add interval training for great results. Use coconut oil, red palm oil or unfiltered extra virgin olive oil if you can find it . Eat a plant-based diet with small amounts of fish and animal flesh on occasion. Enjoy premium, seasonal organic produce and whole foods to ensure maximum vitality from food. Surround yourself with people, places and thoughts you love.
On rising
- Organic loose leaf green tea or warm water with fresh turmeric or ginger, lemon juice and a pinch of cayenne pepper
Breakfast
- I discovered that most fruit does not work well and is too sweet for me -except for berries – and dairy products are too mucous forming, so over the years I have turned to warm, mostly vegetarian breakfasts like quinoa or brown rice with steamed broccoli, tamari and freshly grated ginger
- Bircher or locally made untoasted muesli with added berries, chia seeds with local Byron Bay ginger nectar or rice milk
- If I’ve been surfing in the morning, I’m usually starving so I’ll make an oat porridge with a few dried figs, goji berries, nuts, seeds, rice or almond milk and a splash of rosewater to keep things interesting
- If I go out for breakfast – avocado, tomato and spinach on rye toast or an indulgent cooked breakfast once a month
Lunch
- Steamed basmati/brown rice, dahl or cooked fish or tempeh with steamed broccoli, cauliflower, kale and sprouts
- A warm salad with roasted veg, nuts and seeds or miso soup, sesame green beans and small piece cooked fish
- If travelling, I will try to find healthiest airport choice such as a vegetable juice and some unsalted nuts or a salad sandwich on rye – sometimes you get stuck in transit and just have to make do – it’s ok! Live a little!
Dinner
- Cassoulet of legumes and vegetables such as aduki beans with pumpkin and ginger or dahl with rice
- Whole baked or steamed fish or lightly grilled sardines to get maximum calcium from bones with spinach or kale
- Slow cooked meals in the fabulous new slow cooker such as braises, casseroles and tagines
Dessert
- Rarely – dark chocolate if at home
- If in a great restaurant will have a taste of the signature dessert – only if it’s going to be amazing
- A great hard cheese with pear or apple and Lavoche bread
Snacks am/pm
- Small handful tamari almonds or local macadamias and a great apple
- Naked Treaties Chai Ball or Superfood Truffle – they’re tasty!
Avoids
- Coffee. Luckily I grew out of it in my 20′s
- Eggs. Whole cooked fried, poached or boiled – never liked ‘em, can’t eat ‘em!
- Soy milk and most soy products except tempeh and a small amount of tofu in Japanese cuisine
- Offal. Nothing more to say!
- Trans-fats and highly synthesised oils including oil and other refined oils. I never use oil in a clear plastic bottles
- 3-4 cups green tea – it’s my vice ! If I’m a bit weary, then a pot of great Earl Grey tea picks me up
- A small thermos of weak black chai if I have been surfing early in the morning – great start to a day!
- 1-2 litres of water with a teaspoon of vitamin C powder and few drops of zinc to boost my immunity
- A cheeky splash of good wine for all the right reasons.
