Wanting to do something and doing it are two different things. In this episode, we talk with Yolanda, who is a patient patient of mine and how she has set herself for success when it comes to knowing exactly what she is eating each and every week and making sure she is prepared and has food on hand to follow her plan. 

Losing weight isn’t as easy as popping a few magical pills.

A well-balanced diet can fulfill most of your nutrient needs and many vitamins and minerals play a role in supporting a healthy weight but if you’re on a limited diet, and with today’s busy life, most people don’t get a well balanced intake week in and week out so adding a few safe vitamin supplements could provide the extra boost you need to stay on track with your healthy weight loss regimen.  

Losing weight quickly can be enticing and I get it when people restrict, and eat less in an attempt to lose weight but that isn’t always the answer and it can cause possible other health complications. The right kind of snacks can actually help you to lose weight!

To grab a copy of my sweet snacks collection of recipes, visit www.yourfamilysnutritionist.com.au 

I sit here all day though talking about the importance of strength based training yet didn’t do it myself. All that changed last year when I gathered a few friends, found a local PT and started training and today, I am joined by my personal trainer and friend, Steph Perkins from Elevate Gym on the Gold Coast. 

In today's episode we talk all things challenges. What do people get out of challenges at the gym, what kind of transformations does Steph see and why they work.  I'm not the biggest fan of large, franchise based gym challenges and I hope Steph can give you clearer insight into what you might get from a smaller gym experience. 

To get in touch with Steph, you can find her at Steph Perkins (@sp_personaltraining_) • Instagram photos and videos

 Join me as Daniella shares her transformative journey from weight loss struggles to improved gut health. Discover how addressing gut issues kickstarted her weight loss, and why a healthy gut is a powerful ally. Plus, insights on how her health has had a ripple effect on her family and the changes she's seen in her kids. 

Daniella’s journey is certainly inspiring I'm sure you will agree. She has achieved remarkable results working with me, and I truly believe you can too. 

To find out more, visit www.yourfamilysnutritionist.com.au

Encountering a weight loss plateau is very common and as frustrating as it is, it can be overcome with persistence, knowledge and support.

Try to be patient. After all, weight loss is rarely linear. Keep doing what you are doing, knowing you are doing the right thing, and your weight will usually move again but, if you have been stuck in a plateau for longer than you think you should be, re-evaluate. Reassess if anything has changed, tweak your diet and exercise routine if you need too and seek support if you need regular accountability and someone to keep you motivated.

Reach out if you would like to know about how I can support you. 

www.yourfamilysnutritionist.com.au 

More often than not, some weight loss can be achieved with any change made. Maintaining that lost weight though seems to be much more challenging. Our understanding of biological, behavioural and environmental factors that lead to relapse are broken down in this podcast episode. 

When it comes to sticking to recommendations from a dietitian, weather you are working on a weight loss goal, or managing a chronic condition, there are so many reasons why it’s hard to stick to your goals. In today's episode, we dive into 6 reasons why compliance is sometimes a bit more tricky than others. 

You can download my free hunger-fullness awareness diary here: 

https://yourfamilysnutritionist.com.au/awarenessdiary/

Ozempic® and other weight loss medications are a tool and they are only just one piece of the puzzle to help with diet and exercise compliance.

At a minimum you should be getting an average of 0.5kg weight loss each week using these medications, if not, again you need to take a closer look at your food and exercise choices.

So if you feel like your weight loss hasn’t, or isn’t where it should be, yes, it may be purely that you are not a good responder to it, but before we jump to any conclusions, I want you to use this checklist from today’s episode to make sure you are ticking off all the boxes first and if you feel you would benefit from dietetic input to tweak something to help you with further losses that you aren't seeing, then please reach out. 

www.yourfamilysnutritionist.com.au 

Do you need these medications for the rest of your life was a really good question I was asked recently so I thought I'd cover off some of the pro's and con's to weight loss medication in this episode. 

You can find out more about my 12 week nutrition & lifestyle programme here: 

https://yourfamilysnutritionist.com.au/services/

When it comes to snacks, I always say your snacks should come from the core food groups for it to be a good choice. By doing this, it should satisfy you for 2-3 hours afterwards. 

In this episode, I look at what snacks fall into each of the categories of the core food groups and how you can create the perfect combination of key nutrients you need in your snacks. 

If you are looking for some snack inspiration, you can download my free recipe collection of snacks that curb late night cravings at www.yourfamilysnutritionist.com.au

 If find yourself exercising consistently and working hard on your diet but you aren’t losing the weight you think you should, your weekend habits could be to blame.  

In today’s episode, I want to talk to you guys about whether your weekends are sabotaging your weight loss efforts. 

If you are interested in getting started with your weight loss journey and are looking for some 1:1 individualised and tailored help, I recommend signing up to a connection call https://calendly.com/yourfamilysnutritionist/connectioncall?month=2024-03

Superfoods is a term used for foods that are nutrient rich and and provide some health benefits. 

Besides promoting overall health, many superfoods contain specific compounds, antioxidants, and micronutrients that may enhance weight loss. They are also good for combating tiredness and fatigue, so even though you are eating less, you shouldn't be more tired and lacking energy. 

So what foods are superfoods and how can you incorporate them into your day? 

Have you in the past, ever said I want to eat better? If you are like 90% of the population, the answer is probably yes. When though, you have had a goal of wanting to eat better did you define what that actually means for yourself or where to even start, which means that a few weeks, months down the track, nothing has changed.  I want to help break it down for you in today’s podcast episode, Making Better Food Choices. I have 8 tips that will help you get on the right path.

Follow me: 

Facebook - https://www.facebook.com/yourfamilysnutritionist

Instagram- https://www.instagram.com/yourfamilysnutritionist/

Website - www.yourfamilysnutritionist.com.au

Is it normal for you to go on holidays and put on 2-3kg?

If so, listen in to this episode for 6 tips I share to help you prevent the holiday weight gain. 

If you are looking for my hungery-fullness awareness diary, you can download it here: https://yourfamilysnutritionist.com.au/awarenessdiary/

Artificial sweeteners are considered safe for human consumption. 

They can reduce the number of calories you consume and hence, aid in weight loss. 

Studies also show that replacing regular soft drink with a sugar-free version can decrease body mass index (BMI) by up to 1.3–1.7 points. 

In this episode, we look at what artificial sweeteners are, how they work, what are some common ones used here in Australia and I give you some background on their history so you can make an informed decision around weather they are right for you and your family. 

Timmy is a colleague of mine who also works in the surgical and non-surgical area of weight loss. 

In today's episode we explore some of the misconceptions of seeing a dietitian, why there is not a one size fits all approach when it comes to weight loss and we explore some of the mindfullness around eating.

Not many of my clients know what an Exercise Physiologist is so I thought I'd clarify exactly what they do from Exercise Physiologist Andrea Tyler from Perfect Fit Health Solutions. 

Andrea talks about where to start when you are getting started with exercise, different types of exercise and the benefits they each have when trying to lose weight and exactly how much exercise you should be doing. 

You can find Andrea and her team here: www.pfhs.com.au for all of your in person, Sydney and surrounds, or virtual Exercise Physiology needs. 

This episode is for all of you who find night times stressful and getting dinner on the table difficult. Join me and my guest Bec, from Meal Planning Mumma as we cover all the time saving tips for busy mums trying to prepare healthy meals.

You can find Bec here: 

https://www.instagram.com/mealplanning.mumma

https://www.mealplanningmumma.com/

As we navigate through the unpredictable twists life throws at us, it's crucial to recognize the impact that holidays can have on our routines and well-being. In today's episode, we discussed the importance of reinstating bedtime routines for both adults and kids, using alarms to bring back consistency, and the significance of restocking our kitchens with fresh, nutritious foods after unexpected disruptions. We bid farewell to the convenience of takeout, opting instead for home-cooked meals that empower us to make healthier choices. Staying hydrated, especially during challenging weather conditions, is key, and planning and packing lunches in advance help us maintain a sense of order in our daily lives. 

To find out more about Brianna and Your Family's Nutritionist, visit

www.yourfamilysnutritionist.com.au

You can also find her online at 

https://www.facebook.com/yourfamilysnutritionist 

https://www.instagram.com/yourfamilysnutritionist/

A spontaneous interview with my 90 year old Nonna who was visiting this week about her philosophy on food and lifestyle that has kept her active, mobile and well for many years. 

What's the secret? 

You'll have to tune in to find out. 

To find out more about Brianna and Your Family's Nutritionist, visit 

www.yourfamilysnutritionist.com.au 

You can find her online at 

Facebook

Weight Loss Dietitian for Mums of Many (@yourfamilysnutritionist) | Instagram profile

When it comes to eating, many of us have developed habits. Some are good (“I only drink water”), and some are not so good (“I always have a chocolate once the kids are in bed”).  Many of the behaviours we have around food, we do so unconsciously and have done so for many years. 

In todays episode, I’d like to look at what impact those behaviours are having on your weight loss attempts and I’m going to introduce you to my awareness exercise which there are 3 parts to it. 

1. Record - here we are collecting the data. 
2. Reflect & identify any unhelpful habits you may have
3. Strategise to adopt healthier behaviours. 

If you would like a template to jot down what is happening to help you follow this 3 step process, then visit www.yourfamilysnutritionist.com.au/awarenessdiary

When it comes to eating, many of us have developed habits. Some are good (“I only drink water”), and some are not so good (“I always have a chocolate once the kids are in bed”).  Many of the behaviours we have around food, we do so unconsciously and have done so for many years. 

In todays episode, I’d like to look at what impact those behaviours are having on your weight loss attempts and I’m going to introduce you to my awareness exercise because once we have data and awareness, we can look at what and how we can change habits that aren't helpful in reaching for our goals. 

You can follow me at https://www.facebook.com/yourfamilysnutritionist or https://www.instagram.com/yourfamilysnutritionist/ and visit me at www.yourfamilysnutritionist.com.au 

If you are looking for a hunger-awareness diary, check out this one from QLD Health. 

https://www.health.qld.gov.au/__data/assets/pdf_file/0019/152812/wtmgt_hungerscale.pdf

Getting your diet right is going to help you minimise side effects of the medication, help you to achieve and maintain your weight loss and improve your health. 

So what should you be eating when taking Semaglutide and other weight loss medications? 

Tune in to this week's podcast episode to find out exactly what foods are going to help you. 

Our weight can be influenced by a number of things. We undoubtedly have a natural fluctuation in our weight on a daily basis. Since weight goes up and down naturally, when you step on the scale you are only getting an estimate of your weight at a particular time of the day.

If we were to take away the scales, how else could you define your health? 

In today's episode, we look at non scale victories and the parameters you may look for in determining your own height of health. 

You can find our more about Brianna by visiting www.yourfamilysnutritionist.com.au 

and stalk her on social media here

https://www.instagram.com/yourfamilysnutritionist/

https://www.facebook.com/yourfamilysnutritionist

Losing weight can be a challenging journey. Let’s face it, it’s damn hard sometimes. We live in super busy worlds and I’ll be the first to admit that self care and health practices are the first to go when other people need things. In today’s episode, I’m going to talk to you about 6 daily practices you can implement to help you lose weight that are easier than you think. 

By incorporating these few simple daily practices, and I am by no means trying to add to your plate, I know you are stretched already, you really can make a significant difference in achieving your weight loss goals. So let's dive in!

You can find Brianna here: 

www.yourfamilysnutritionist.com.au 

www.instagram.com/yourfamilysnutritionist 

www.facebook.com/yourfamilysnutritionist 

Kelly approached her GP for help with her weight because she was tired, overweight and no matter what she ate, or didn't eat, or how much she trained, or didn't train, she just was never able to lose more than 1-2kg. 

As a mum of 2, what worked in the past at age 24 was very different to what was going to work now at age 38.

Tune in to hear Kelly's experience working with Dietitian and Nutritionist Brianna Fear-Keen and her journey of losing 14kg 

You can find Brianna here: 

www.yourfamilysnutritionist.com.au 

www.instagram.com/yourfamilysnutritionist

www.facebook.com/yourfamilysnutritionist 

What happens when you have tried to lose weight with diet and exercise and you still aren't getting the results you are after? 

In today's episode I chat with Dr Fiona Burnell about all things medical weight loss. The use of medications to aid your weight loss. 

You can find Dr Fiona Burnell at NuYu Medical, Suite 2 / 20 Musgrave Ave, Southport, QLD. 

Phone: 0456 902 148

www.nuyumedical.com.au

This informative episode delves into weight loss and the evidence-based options available for those looking to shed extra pounds. Brianna provides valuable insights and guidance on various approaches to weight management, including diets, exercise, very low-calorie diets (VLCDs), medications, intragastric balloons, and surgery. She also discusses the importance of starting a conversation with your doctor about your weight loss journey.

You can find Brianna here: 

Your Family's Nutritionist Website 

Your Family's Nutritionist Business Facebook Page 

Your Family's Nutritionist Instagram Page

In this episode, Brianna challenges common misconceptions about weight loss, emphasizing that starving oneself is ineffective. She shares her family background, which includes Italian heritage and a deep love for food as a love language. Her family gatherings are centered around delicious meals that evoke emotion and create lasting memories.

Brianna's journey as a mom of four children, including twins, has taught her the challenges of balancing motherhood, work, and self-care. She shares her struggles with maintaining a healthy weight and her ongoing journey to balance.

You can find Brianna here: 

Your Family's Nutritionist Website 

Your Family's Nutritionist Business Facebook Page 

Your Family's Nutritionist Instagram Page

Welcome to "Scales & Tales," where we dive deep into the world of medical weight loss and unlock its hidden secrets. Join your host and experienced dietitian, Brianna Fear-Keen, as she takes you on a transformative journey toward achieving your weight loss goals through medical guidance and support.

In this inaugural episode, Brianna introduces herself, sharing her unexpected career path from public health nutritionist dreams to becoming a devoted dietitian specializing in surgical and medical weight loss. She explains how her journey led her to start this podcast despite being a full-time working mom of four, making her an over-committer with a mission.

You can find me at: 

Your Family's Nutritionist Website

Your Family's Nutritionist Facebook Business Page

Your Family's Nutritionist Instagram Page

In today’s episode we are going to dive into what is the difference between menopause and peri menopause, What is actually happening throughout this time, and then we will look at diet and weight gain. 

If you want to work with me, visit my website below. 

https://yourfamilysnutritionist.com.au/weightlossprogramme/

In this episode, I am joined by Dr Manjunath Siddaiah-Subramanya, an Oesophago-Gastric, Bariatric and General Surgeon in Sydney. He is the Director of Precision Upper GI Surgery. In this episode, we talk about what bariatric surgery is, what options there are here in Australia and all the questions you never knew you had about it.

https://www.facebook.com/precisionuppergisurgery/

https://www.youtube.com/@precisionuppergisurgery

https://precisionuppergisurgery.com.au/

There are a number of unhelpful thinking styles that can sabotage your weight loss efforts. 

The connection between mindset and behavior is powerful. Our thoughts shape our actions, and when it comes to weight loss, our mental outlook plays a crucial role.

I look at 5 styles of thinking are not helping you achieve and maintain your weight loss and what you can do to change those thoughts. 

This podcast I am joined by amazing, strong money mindset coach Rebekah Jade who shares her story on how she survived divorce, got herself out of $60K debt and built her business as a single working mum. 

If you want to connect further with her: 

1. Follow her on Instagram: https://www.instagram.com/rebekahjade

2. Visit her website: https://rebekahjade.com/

Over the last few decades, the amount of time that people spend sleeping has decreased, as has self reported quality of sleep. Coincidentally, at the same time, the average BMI has increased. We are seeing a trend of higher body weights and higher levels of obesity. 

A number of different studies have suggested that lower levels of sleep and poorer sleep quality may lead to metabolic disorders, weight gain and an increased risk of obesity and other chronic health conditions. The existing research points to a positive correlation between good sleep and healthy body weight.

Today we explore why and how sleep quality and quantity impacts weight and what you can do about it. 

Here's to sleeping like a baby. 

To all of you busy mums and dads who will be navigating school holidays shortly, I see you, I hear you. And particularly those that are also juggling working as well.

It's easy to slip into older habits and make not great choices when our routine is disrupted. 

Can you afford to relax your eating plan over the holidays? 

Needing support to create healthy habits for your family? 

www.yourfamilysnutritionist.com.au