Nutritional Balance

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Nutritional Balance Helping women 45+ lose weight, balance hormones & feel energised again with
Simple nutrition.

26/09/2026

Baking sweet treats is definitely not my thing!

I don’t have the patience for all the measuring and following recipes. I’m much more of a throw-it-together-and-see-what-happens kind of girl!

But with my daughter’s sports tournament I wanted to make something fun for her and her team mates, so I made biscotti bliss balls and Nutella bliss balls for around 40 girls! 🏐

They’re definitely on the sweeter side, but they also have some good stuff in them, like oats quinoa and dates, providing carbohydrates, fibre, protein and other nutrients.

And the important thing is, they’re not the only thing the girls are eating. In between games and sweet treats, they’ll also have fruit and veggie sticks along with protein wraps and plenty of water.

That combination means they’re getting carbohydrates to help fuel their games, plus fruit and vegetables providing fluids, potassium and other electrolytes, as well as plenty of other nutrients their active bodies need.

For me, fuelling young athletes is about the whole picture, nourishing food, hydration… and team spirit.

Because food around sport should be nutritious and fun.


Lately I’ve been consciously creating more meals with brassica and cruciferous veggies to really up my health game.I’m l...
16/09/2026

Lately I’ve been consciously creating more meals with brassica and cruciferous veggies to really up my health game.

I’m loving broccoli, broccolini, cauliflower, red cabbage, rocket and radishes, fresh and packed with nutrients that support my family’s health.

🥦 Broccoli & broccolini – fibre for gut health, vitamin C for immune health and sulforaphane-rich compounds that support our natural cellular defences against illness.

💜 Red cabbage – Calms swelling. Red cabbage gets its deep purple color from antioxidants called anthocyanins. These compounds help lower chronic inflammation linked to various illnesses.

🌱 Rocket & radishes – fabulous for digestive support. High in dietary fibre preventing constipation and stimulate digestive juices and bile production to support liver and gallbladder health.

And there’s something clever about combining all these ingredients. You get a bigger variety of plant nutrients, plenty of fibre and water to help keep you satisfied, while feeding the good bacteria in your gut.

One of my go-to’s right now is my crunchy broccoli salad broccoli, red cabbage, rocket, radish and toasted pine nuts with lemon, olive oil and a little Dijon.

More colour. More plants. More variety. Simple food doing a lot of good for me and my family. 💚

This is how I love to work with food using simple, seasonal ingredients in clever ways to nourish the body, support health and make healthy eating delicious.



04/09/2026

I’m loving the arrival of spring and the fresh, colourful food that comes with it.

This time of year I’m reaching for crisp cucumber, juicy tomatoes, fresh peas, asparagus, radishes, avocado, rocket and plenty of fresh herbs. Ingredients that make salads light, vibrant and delicious.

One of the things I love most about working with clients is educating them on how to combine and use everyday ingredients in ways that support how they want to feel , energised, nourished and well.

It’s not about complicated recipes or perfect eating. It’s about knowing what to put on your plate and why.

Fresh, colourful and full of goodness, spring on a plate!



With seasonal shifts and cooler days we naturally start covering up with jumpers and long pants… which means less sun ex...
07/05/2026

With seasonal shifts and cooler days we naturally start covering up with jumpers and long pants… which means less sun exposure and that can quietly impact our mood.

Sunlight helps our body produce vitamin D, which plays an important role in mood, energy and overall wellbeing.

So if you’ve been feeling a little flatter, more tired, or just not quite yourself lately, it might not just be “you”.

From a Nutritionist perspective, this is where it’s important to look at the bigger picture.

In the cooler months, I often see clients who struggle with seasonal depression, along with low energy and hormonal shifts, especially my menopause clients.

In clinic, this is where we start having deeper conversations and often look at testing vitamin D levels, particularly when hormone balance and mood start to feel off.

But vitamin D alone rarely “fixes” low mood… it works alongside other key areas like magnesium, healthy fats, gut health, balanced blood sugar, and your daily light exposure.

It’s never just one thing, it’s how everything works together.

And while vitamin D can be incredibly supportive, more isn’t always better. Taking high doses long-term without guidance can actually do more harm than good.

This time of year is a gentle reminder to check in with your body and give it the support it’s asking for.

And if things don’t feel quite right, it’s always worth exploring a little deeper rather than just pushing through.

If you’d like some guidance, I offer a free discovery call, so we can chat to see what’s going on for you and whether I can help support you in the right way.

https://www.nutritional-balance.com.au/book-an-appointment



Late summer drifting into early autumn in Australia is such a beautiful in-between season.The days are still warm enough...
04/03/2026

Late summer drifting into early autumn in Australia is such a beautiful in-between season.

The days are still warm enough for outdoor dining and barbecues, but the mornings feel cooler and our bodies definitely feel that shift.

As the mornings get cooler, our muscles tighten more easily. Training resumes. We sit at desks longer. Stress hormones creep up.

Even in my own home recently, my husband has been dealing with an Achilles issue and had to visit BeachLife Physiotherapy Narrabeen , thank you for your support!!

It was a good reminder that when routine ramps up and the body is under more load, small weaknesses can show up quickly.

Autumn is when we need to support our bodies not push through.

This seasonal transition is also when our meals naturally evolve.

Fresh summer produce like tomatoes, zucchini, corn and stone fruit begins to sit alongside early autumn favourites like pumpkin, sweet potato, apples and leafy greens.

We start craving meals that are still fresh, but slightly warmer and more grounding. Think grilled proteins with roasted veggies on the side, warm breakfast bowls instead of icy smoothies, and balanced plates that truly fuel busy days.

Keep the freshness.
Add a little warmth.
Support your energy, digestion, recovery and immune system as we head towards winter soon.

I love sharing simple seasonal nutrition reminders to help you stay aligned and feeling your best through these transitions.

If you’d love more simple seasonal nutrition tips like this, I share them in my newsletters.

You can join us here.

Newsletter. https://www.nutritional-balance.com.au/sign-up-form-newsletter



18/02/2026

Meal plans take the stress out of “what’s for breakfast, lunch & dinner?” 🙌

They’re nutritionally balanced, save you time, reduce last-minute poor choices, and make healthy eating feel simple and achievable.

Less guessing. More nourishing. Easy wins for your week. 💛



Never underfuel your body.When you don’t eat enough, your body doesn’t “burn more fat”, it actually slows down. Your met...
16/02/2026

Never underfuel your body.

When you don’t eat enough, your body doesn’t “burn more fat”, it actually slows down. Your metabolism adapts, your hormones shift, your cravings increase, your mood dips, your sleep suffers and your energy tanks.

Underfueling leads to:

• Brain fog
• Increased stress hormones
• Muscle loss
• Blood sugar swings
• Stronger sugar cravings
• Slower metabolism

Food isn’t the enemy, it’s information for your body.

Carbohydrates fuel your brain and nervous system.

Protein supports muscle, hormones and blood sugar balance.

Healthy fats support hormone production and satiety.

Fibre feeds your gut microbiome and supports detoxification.

When you nourish your body consistently, it feels safe. And when your body feels safe, it lets go of stress, inflammation and stubborn weight far more easily.

If you’ve been stuck in the cycle of under-eating during the week and over-snacking at night… this is your sign to do it differently.

My 7 Day Mind-Body Reset starts at the beginning of March, a simple, supportive way to nourish your body properly and reset your energy, digestion and mindset.

Because your body doesn’t need less food.
It needs the right support.

Link in comments, so check it out.






I see this a lot, especially in women who are busy, capable, and usually pretty good at looking after everyone else.You’...
08/02/2026

I see this a lot, especially in women who are busy, capable, and usually pretty good at looking after everyone else.

You’re not doing terribly... but you’re not feeling your best either.

A bit overwhelmed.
Energy slightly flat.
Food a bit messy.
Head full.

And you keep thinking, “I’ll sort myself out soon.”

Sometimes what we actually need isn’t a big change, just a small pause.

A few gentle reset habits I often suggest as a nutritionist:

• start your morning with a glass of water before coffee
• eat something balanced at breakfast, even if it’s simple
• take 2 slow belly breaths before meals to calm your nervous system
• aim for two colourful veg at lunch and dinner and even breakfast if you can
• stop scrolling at night and give yourself 10 quiet minutes

Tiny things but they add up.

Resetting daily and dietary habits, even briefly,

Not to change your life... just to help your body and mind recalibrate.

Less guessing.
Less grazing.
More structure.
More clarity.

That’s why short resets work so well:

• long enough to feel a shift
• short enough to feel doable
• supportive for digestion, energy & blood sugar
• grounding mentally (which we all need more of)

Let me introduce myself if you don’t already know me. My name is Amanda Pittas, Clinical Nutritionist local to Collaroy.

I’m a lover of food, especially food that heals the body & soul, the kind that fuels your energy, supports your hormones, and still tastes really good but is realistic for real life.

message me if you’d like to chat more about your health.




Lately I’ve been thinking about how much pressure we put on ourselves to “start fresh” in big, dramatic ways.New routine...
04/02/2026

Lately I’ve been thinking about how much pressure we put on ourselves to “start fresh” in big, dramatic ways.

New routine. New diet. New everything.

But honestly?

If you are anything like me our bodies don’t need extremes, they sometimes just need a pause and a little kindness.

Just a short 1-week reset does wonders for me and the family. I try and reset the routine, my mind and my eating habits every now and then.

They’re not about restriction or perfection. They’re about giving your body and mind a breather.

From my own point of view and as a Nutritionist’s, I like simple mind-body healthy resets because:

• it reduces decision fatigue around food. (Yes please)
• it calms digestion and inflammation. (Um yes! Especially after holidays)
• it stabilises blood sugar (hello energy + fewer cravings)
• it brings awareness back to hunger, fullness, and habits. (We all need this reminder)
• and mentally… it helps you feel back in control again when life gets crazy.

Most people don’t need a full overhaul. They need structure, clarity, and support, even for just 7 days.

So, I’ve created a 7-Day Mind-Body Reset.

It’s a gentle taster of what it’s like working with me as a Nutritionist, for those who have always wanted to or have and know how good it is. This reset is all about,

* Simple, balanced meal plans
* Guidance on why you’re eating certain foods
* Support for energy, digestion & mindset
* No extremes, no guilt, no “starting over” again

If you’ve been feeling a bit stagnant, overwhelmed, or stuck in the “I know what to do but I’m not doing it” phase I think you’ll like my reset.

Small reset. Big clarity.

And often… that’s all you need to get things moving again.
if you’re curious, you’ll find the enrolment link in the chat or message me if you want to know more.







1:1 appointments for 2025 are now closed.I’ll be reopening spots at the end of January 2026, so if personalised nutritio...
14/12/2025

1:1 appointments for 2025 are now closed.

I’ll be reopening spots at the end of January 2026, so if personalised nutrition support is on your list for the new year, be sure to book in early.

Mind Body Reset launches February 2026.
Get ready to:

* Build simple, sustainable habits
* Support your energy, sleep & digestion
* Better manage stress and overall health
• includes a done for you meal plan!

This is a great one for peri/post-menopause women.

No extremes. No unrealistic rules. Just practical strategies that actually work.

DM me RESET for details.

In the meantime, enjoy the silly season. Think colourful salads, mindful eating, and plenty of fun with family and friends.

Beetroot Salad:

* Roasted beets
* Roasted pumpkin
* Pine nuts
* Cucumber
* Cherry tomatoes
* Feta salad
* Rocket
* Red onion.
* Dressing: balsamic dressing, Dijon mustard, lemon juice, maple syrup & extra virgin olive oil.

Carrot Salad:

* Roasted carrots, drizzled with honey
* Sultanas
* Roasted almonds
* Fresh rosemary
* On a dressing:
* Greek yoghurt, cumin, paprika, honey, tahini.

Roasted Potatoes:

* Red Royale potatoes diced
* Sprinkled with fresh minced garlic, freshly chopped rosemary & truffle seasoning.
* Extra virgin olive oil & salt.

Pair your salads with your fav protein. My Christmas treat is roast pork belly!

Simply enjoy with family & friends!!

Balancing lifestyle with nutrition for a happier, healthier life!






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