Body Fusion

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Body Fusion Body Fusion Ashleigh also works with Katrina Mills.

Body Fusion is a private Sydney based Nutrition and Dietetic practice run by Ashleigh Brunner with locations in Lane Cove, Rozelle, Kirrawee and Hunters Hill in Sydney Australia. Both Ashleigh and Katrina are Accredited Practising Dietitians & Sports Dietitians who specialise in assisting in a wide spectrum of diet related issues for all ages, from children through to adults. Body fusion aims to provide the client with simple and sustainable nutrition solutions that fit together with their goals, be it to lose or gain weight, optimise sporting performance or manage a medical condition.

16/10/2026

🍔 Takeaway Favourites, Made at Home: Big Mac 🍔

Love a Big Mac? Now you can make your own homemade version with this easy recipe! 🙌 Perfect for when those takeaway cravings hit but you feel like making something delicious at home.

Serves: 4

🛒 Ingredients

500g lean beef mince

1 white onion, finely diced

1 Roma tomato, sliced

½ small iceberg lettuce, shredded

16–20 burger pickles

4 slices light cheese

4 tbsp burger sauce

4 burger buns, sliced into 3 layers

Salt flakes, to taste

Freshly ground black pepper, to taste

1 tsp olive oil, for cooking

👩‍🍳 Method

1️⃣ Make the patties: Divide the beef mince into 4 portions. Season with salt and pepper, then shape each portion into a ball and flatten into a thin patty.

2️⃣ Cook the patties: Heat the olive oil in a large frying pan over medium-high heat. Cook the patties for 1–2 minutes on each side, or until browned and cooked through.

3️⃣ Toast the buns: Carefully slice each burger bun into three layers. Lightly toast the bun layers in a dry frying pan or under the grill.

4️⃣ Build the first layer: Spread burger sauce over the bottom bun layer. Add diced onion, shredded lettuce, a slice of cheese, a beef patty and pickles.

5️⃣ Add the middle layer: Place the middle bun layer on top, then add more burger sauce, onion, lettuce, pickles and the second beef patty.

6️⃣ Finish it off: Top with the remaining bun layer and serve immediately. 🍔

💡 Save this recipe for your next burger night! Tag someone who would love this homemade takeaway favourite.

🧠 What I Wouldn’t Do If I Had to Do the HSC Again…📚🍌I wouldn’t skip breakfast because I was “too busy studying” or too a...
13/10/2026

🧠 What I Wouldn’t Do If I Had to Do the HSC Again…

📚🍌I wouldn’t skip breakfast because I was “too busy studying” or too anxious to eat.

When you're stressed about an exam, food can easily become an afterthought.
You wake up, check your notes, feel nervous, tell yourself “I’ll eat after I study this chapter”… and suddenly it’s 11am and you’re running on coffee and adrenaline. ☕😵‍💫

But heading into a big study day or exam without eating can leave you feeling flat, distracted, hungry or low on energy making an already stressful day feel even harder.

The brain needs carbohydrates / glucose to function optimally.

Think simple, familiar and easy to tolerate meals with carbohydrates:
🥣 Porridge + banana + milk
🍞 Toast + eggs + fruit
🥛 Smoothie + toast
🍌 Banana + peanut butter on toast

💡 HSC reminder: Your brain and body still need fuel when you're stressed and anxious.

12/10/2026

❌ MYTH: Seed oils are toxic and cause inflammation.

Seed oils, such as canola, sunflower and grapeseed oil, contain predominantly unsaturated fats, including omega-6 fatty acids.

Despite what you may have heard, current evidence does not support the claim that omega-6 fats increase chronic inflammation when consumed as part of a balanced diet. 🙌

Concerns about seed oils are often linked to ultra-processed foods, which may be high in saturated fat, salt and energy. However, the overall food and eating pattern matters more than simply whether a food contains seed oils.

🔥 What about cooking? Seed oils can be used safely in everyday home cooking. As with any cooking oil, avoid repeatedly overheating or reusing oil at very high temperatures.

🫒 And what about olive oil? Extra-virgin olive oil is rich in monounsaturated fats and contains beneficial antioxidant compounds called polyphenols, making it an excellent choice for everyday cooking and dressings.

✨ The takeaway: You don’t need to fear seed oils! Both seed oils and extra-virgin olive oil can fit into a healthy, balanced eating pattern.

oils

09/10/2026

🍍 Takeaway Favourites, Made at Home: Sweet & Sour Pork with Veggies

Craving sweet and sour pork? 🍚 Skip the takeaway and try this homemade version, packed with colourful veggies and delicious sweet and tangy flavours. A tasty family meal that’s perfect for your weekly dinner rotation! 😋

Serves: 4

🥩 Ingredients – Marinated Pork

* 500–600g pork fillet, diced into cubes
* 1 tbsp reduced-salt soy sauce
* 1 garlic clove, grated
* 1 k**b of ginger, grated
* ¼ tsp baking soda
* 1 egg, beaten
* Cornflour, for coating

🍯 Ingredients – Sweet & Sour Sauce

* 1 level tbsp cornflour
* 1 tbsp water
* 1 tbsp reduced-salt soy sauce
* 2 tbsp honey
* 2 tbsp tomato sauce
* 2 tbsp apple c***r vinegar

🥦 Ingredients – Veggies & Rice

* 1 head of broccoli, cut into florets
* 1 large red capsicum, cut into squares
* 1 red onion, thickly sliced
* 1 carrot, thickly sliced
* 1 cup dry basmati rice
* Olive oil, for cooking

👩‍🍳 Method

1️⃣ Combine the pork with soy sauce, garlic, ginger and baking soda. Cover and refrigerate for 1 hour or overnight.

2️⃣ Mix the cornflour and water until smooth, then stir in the remaining sauce ingredients. Set aside.

3️⃣ Cook the basmati rice according to the packet instructions and prepare the vegetables.

4️⃣ Dip the marinated pork into the beaten egg, then coat lightly in cornflour.

5️⃣ Heat a little olive oil in a pan and cook the pork in batches until golden and cooked through. Alternatively, use an air fryer, lightly spraying the pork with oil.

6️⃣ Sauté the vegetables in a pan until they begin to soften but still have some crunch.

7️⃣ Add the cooked pork and sauce. Stir well and heat until the sauce thickens and coats everything.

8️⃣ Serve with rice and enjoy! 😍

💡 Save this recipe for your next dinner night and tag someone who loves a homemade takeaway favourite!

For more practical, delicious meal ideas, follow Body Fusion Nutrition & Dietetics.

IF I DID THE HSC AGAIN, I WOULDN’T… eat a whole bag of Snakes Alive to “power through” my afternoon study session. 🐍😂Bec...
06/10/2026

IF I DID THE HSC AGAIN, I WOULDN’T… eat a whole bag of Snakes Alive to “power through” my afternoon study session. 🐍😂

Because while that quick sugar hit might feel like the answer when you’re tired, it can leave you feeling flat, foggy and hungry soon after and reaching for another sugar hit to keep going.

Instead, I’d make sure I had easy snacks with protein + fibre ready BEFORE I got hungry.

Think:
🍓 YoPro pouch + strawberries
🥜 Fruit + nut mix
🫘 Crunchy roasted chickpeas
🥕 Hummus + snow peas + cherry tomatoes
🍎 Apple + peanut butter
🫛 Edamame

The goal isn't to avoid sugar or never eat lollies. It’s about giving your body and brain more sustained fuel when you’ve got a long study block ahead.

Because 2+ hours of study deserves more than a sugar rush and a 3pm crash. 😅

✨ Study smarter. Fuel consistently. Give your brain a fighting chance.

05/10/2026

🚨 MYTH BUSTING MONDAY 🚨

“Eating after 7pm makes you gain weight.”

❌ Myth! There’s no magic cut-off time when it comes to weight management.

What matters more is your overall eating pattern, energy intake and food choices across the day.

If you’re hungry at 8pm, it’s okay to eat! 🍽️

For some people, a later dinner simply fits their work, family or lifestyle routine. Rather than following an arbitrary 7pm rule, focus on:

🥗 Regular, balanced meals throughout the day
💪 Including protein and fibre to support fullness
🧠 Eating according to your hunger and routine
🍎 Looking at your overall diet pattern rather than one specific time

Late-night snacking can sometimes make it easier to eat more energy-dense or highly processed foods, particularly when we’re tired, bored or overly hungry — but that doesn’t mean eating after 7pm automatically causes weight gain.

✨ There’s no magic 7pm cut-off. Your body doesn’t watch the clock!

Save this for the next time someone tells you that eating after 7pm is a no-go. 😉

02/10/2026

🍓 PROTEIN CHEESECAKE 🍰

Looking for an easy, high-protein sweet treat? This simple protein cheesecake is creamy, delicious and made with just a handful of ingredients! 💪✨

Ingredients:
1 cup cottage cheese
1 cup protein Greek yoghurt
2 tbsp maple syrup
2 eggs
¼ cup cornflour
½ cup berries

Directions:

Preheat oven to 180°C.

Combine all ingredients except the berries in a blender and blend until smooth.

Pour the mixture into a lined slice pan.

Scatter the berries over the top.

Bake for 40 minutes.

Refrigerate for at least 2 hours before slicing.

🍓 Save this recipe for your next sweet craving and give it a try!

Need help building a balanced, protein-rich diet that works for you? Get in touch with the Body Fusion team or book a consultation via the link in our bio.

What happens to your gut health in your 40s & 50s?Your gut doesn't suddenly change at 40, but your hormones, lifestyle a...
29/09/2026

What happens to your gut health in your 40s & 50s?

Your gut doesn't suddenly change at 40, but your hormones, lifestyle and digestive symptoms can.

Here's what women in their 40s and 50s should know about gut health:

🌸 Hormones and the gut interact: Changes in oestrogen can influence gut function and digestive symptoms.

💨 Bloating and constipation: These symptoms can become more common during midlife.

🌾 Fibre is your friend: Fibre supports healthy digestion and regular bowel movements.

🌈 Plant variety matters: Eating a variety of plant foods helps support a diverse gut microbiome.

🥛 Fermented foods can be included: Foods like yoghurt and kefir can be part of a gut-friendly eating pattern.

🧠 Don't forget the gut–brain connection: Stress, mood and digestive symptoms can influence one another.

💊 More supplements ≠ better gut health: Focus on your overall eating pattern before reaching for supplements.

✨ Support your gut with variety, fibre and consistency to help maintain digestive health and overall wellbeing through midlife.

28/09/2026

💭 MYTH BUSTING MONDAY

❌ MYTH: Weight loss is simply about willpower.

Lasting changes to eating habits are about so much more than willpower.

Our food choices can be influenced by:

🧠 Stress and emotional wellbeing
😴 Sleep and fatigue
🍽️ How hungry we are
⏰ Our routines and schedules
🏠 The food environment around us
👨‍👩‍👧 Family, social and cultural influences
💰 Budget and access to food
🧬 Biology, hormones and medical factors
🥗 Whether our eating pattern is satisfying and sustainable

When you’re exhausted, stressed, overly hungry or constantly restricting foods you enjoy, relying on willpower alone can become incredibly difficult.

💡 The goal isn’t to have more willpower.

The goal is to create habits, routines and an environment that make nourishing choices feel more realistic and sustainable.

Try asking yourself:

✨ “What is making this change difficult right now?”
✨ “What support do I need?”
✨ “How can I make this habit easier?”
✨ “Is my goal realistic for my current lifestyle?”

Because sustainable change isn’t about being perfect. It’s about understanding yourself and finding strategies that work with your life, not against it. 🤍

🥗 Our Dietitians are here to support you on your health journey. Reach out to the Body Fusion team to find out how we can help!

25/09/2026

🍫 Creamy Chocolate Mousse 🥑✨

Serves 2 | Prep time: 5 minutes

Ingredients
• 1 small avocado
• 1 small banana
• 1 tbsp cocoa powder
• 1 tsp vanilla essence
• ⅓ cup milk
• Optional: berries or crushed pistachios for topping 🍓💚

Method

1. Add all ingredients to a blender and blitz until smooth and well combined.
2. Divide the mixture between 2 ramekins.
3. Refrigerate for at least 30 minutes, or until chilled.
4. Top with berries or crushed pistachios, if desired, and enjoy! 🍫✨

Address

Multiple Locations & Online
Sydney, NSW

Opening Hours

Monday 8am - 7pm
Tuesday 8am - 7pm
Wednesday 8am - 7pm
Thursday 8am - 7pm
Friday 8am - 7pm

Telephone

+61422297721

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