Breakfast: Oat, Chia, Hemp and Nut Protein Pudding


Why is breakfast so important?

Breakfast is an important part of our health. It prepares us physically and mentally for the day and sets the tone for how our metabolism will respond for the day ahead.

This is why, the foods we choose to put in or not to put in our mouth in some people’s case, really does have an effect on how we live for that day.

Consequences of no breakfast or the wrong breakfast may include:

  • Poor concentration
  • Poor memory and retention of information
  • Brain fog
  • Irritability
  • Headaches
  • Low productivity
  • Poor brain function
  • Low energy
  • Low libido
  • Excessive hunger later in the day
  • Bing eating
  • Poor sleep
  • Higher levels of stress or a poor stress response
  • Slow metabolism


Longer term implications may include:

  • Weight gain/weight loss
  • Nutritional deficiencies
  • Blood sugar complications
  • Muscle wasting
  • Elevations in cholesterol and blood pressure

A well-balanced breakfast should include a balance of protein, healthy fats and a small amount of complex carbohydrates.

This Oat, Chia, Hemp and Nut Protein Pudding will have any feeling energised and ready to take on your day.


Oat, Chia, Hemp and Nut Protein Breakfast Pudding



1 tbsp. chia seeds

30g oats

½ cup water

Combine in a bowl and soak overnight.


1 tsp cacao powder

1 tbsp cacao nibs

1 heaped tsp almond butter (or any pure nut butter)

1 tsp cinnamon powder

10g vegan protein, flavour of choice

Another ½ cup water

1 dash almond milk


10g Mixed nuts and seeds

10g hemp seeds


Add pre-soaked chia/oat mix to a small pot.

Turn heat to low-medium.

Gently warm and add the remaining water, stir.

Once stirred through add the rest of the ingredients besides the toppings and stir until combine.

Remove from heat into bowl.

Top with mixed nuts, seeds and hemp seeds.

The pictured pudding also has dragon fruit chips for decoration, but you may like to add some fresh fruit such as passionfruit or berries.

You can enjoy this pudding cold or warm so it is a fantastic breakfast all year round!

Is Stress Impacting Your Health?

Stress: The commonly used 6 letter word unveiled… 

We are all subjected to stress at one time or another in our lives. In today’s busy lifestyles we are probably subjected to it more than we have ever been in the past and more and more on a daily basis. Some stress is beneficial. It keeps our minds active, our blood pumping and our problem-solving skills in check.

Stress causes a fight or flight response within us, where our stress hormones are released from our adrenal glands. These hormones are known as adrenaline, epinephrine, cortisol and noradrenaline. These are released to protect us from danger, if a bear or lion might be chasing us, so to speak in cave man terms. When cortisol and adrenaline are released, the liver is prompted to release glucose from its stores to provide fuel to move rapidly and trigger the brain to kick into action and the heart to beat faster to pump blood to the muscles. This creates elevations in blood pressure.

This process is great in short bursts.

Like anything, too much of a good thing can also be harmful. Prolonged, frequent and long term stressors can send our stress hormones into overdrive, deplete output from our adrenal glands and cause havoc throughout our body. This havoc can present in the form of elevated cholesterol, high blood pressure, elevated blood glucose levels (contributing to diabetes), and neurotransmitter depletions making it even more difficult to respond normally to stressful and emotional situations and contribute to reductions in libido and reproductive function due to the body switching off its parasympathetic systems and turning on its sympathetic nervous system. This switch also switches off digestive processes in order to focus on the task at hand, leading to symptoms of IBS, constipation, reflux and more.

It is extremely difficult to find balance in a rapidly changing and busy environment, with work, children, study, continuous moving of houses, finances, relationships and even things as small as driving a car.

It is important to take a moment each day to stop, reflect, take some deep breaths and enjoy life.

Go for a walk alone if you can, or with a partner, where you discuss the next exciting thing in your lives or take your kids to the park and play with them on the swings. Walk in fresh air along the beach, listen to some light music, read a book, do some light exercise or yoga. Anything that will allow you to just be at peach and let go of all the stressors in life even for just a moment.

Speak with a health professional on breathing or relaxing strategies that you can fit into your busy schedule.

Adrenal Health: Constantly Snacking or Drinking Multiple Cups of Coffee?

Dietitian Nutritionist Adrenal

Does Your Adrenal Health Need Assessment?

Snacking habits can be caused by a range of factors, which may be as simple as confusing hunger for thirst, boredom or habit or a reflection of your adrenal health.

But there may also be an underlying biochemical and physiological reason.

When our blood sugar levels spike and slump rapidly after a meal or drop too low due to a period of fasting, our body signals an alarm to tell us we need to eat again and fast. Often, we reach for fast fuel items such as sugary, carb rich, salty or high fat foods. We can also find ourselves gorging at the next meal for similar reasons. These persistent peaks and troughs in blood sugar can lead to insulin resistance and can become dangerous to our health.

Other reasons may include adrenal depletion and fatigue.
We  may be under a lot of stress or anxiety from:

  • work
  • illness
  • study
  • family
  • finances
  • a traumatic event
  • over exercise
  • and other lifestyle factors

With this stress our adrenal glands (tiny little glands that sit above our kidneys), release the hormone cortisol and other fight flight hormones that give us the energy we need to get through a stressful situation. These hormones direct our liver to release glycogen as glucose and glucose floods our body in response to the stress. We then crash as our body tries to bring the glucose within normal range. When we crash we fatigue and our brain and organs reach for carbohydrates to rapidly increase energy supply again. Our adrenal glands and the hormones released were not designed to cope with the persistent stressors of today’s society and this often results in the depletion of the cortisol secreted from our adrenals, which is required for releasing glucose from the liver and muscles.

The vicious cycle, causes us to continuously reach for snack items.
There are ways to find out if your adrenals are depleted on or their way.

Speak with me to find out how and what we can do to assist in preventing adrenal fatigue, persistent snacking habits and blood sugar dysregulation.


Online Dietician