All about Jess + Healthy Q&A's

Day on a Plate: Steph Malouf, Nutritionist

20 October 2016
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Stephanie Malouf is an Accredited Nutritionist practicing in Sydney’s Eastern Suburbs. We love her health philosophy of finding balance with food, listening and respecting your body every time you eat. Read on to find out her Day on a Plate xo



1. Tell us a little bit about yourself – who you are and what you do.


I’m Stephanie Malouf and I’m a Sydney based nutritionist that works with an amazing and diverse bunch of clients out of my practice in Double Bay. I haven’t always been in the health world and all that healthy to be honest but this has ultimately shaped the way I practice and more importantly how relate to my clients.


I don’t follow any extreme philosophies. I’m all about practical nutrition and finding the perfect balance between feeling your best without feeling deprived. Everyone is so different so its like putting together a big complex puzzle which is what I love most about my job. I’m constantly learning and never bored.



2What was the ‘uh ha’ moment that inspired you to get in to health and wellbeing?


When I hated my job so much that it was making me extremely unhappy. There’s nothing more painful than listening to someone who complains about their job all the time and I refused to be that person. So I did something about it.


At the time I had started my own business which is something I always knew I wanted to do but the problem was I wasn’t passionate about the day-to-day running of the business (process), I only cared that it was going to make me money (the end result). BIG mistake yet my most important lesson to date. If so much of your life is dedicated to work, it needs to be doing something that interests you. So obvious but such a common issue people are challenged with.


At the time I had no clear idea on what I was passionate about but I knew I loved food, loved cooking and loved understanding how different foods interact with the body. So the logic pointed towards nutrition and whilst it was incredibly daunting at the time, I knew I had to bite the bullet and give it a shot. I enrolled into a Bachelor of Health Science Nutritional Medicine at Endeavour Collage and now I’m a qualified nutritionist, love my work and I’m so much happier for it…And healthier.



3. Talk us through a typical day in your life…


Come the weekend, I am out and about the entire time and there is no routine other than fitting in as many breakfast, lunch and dinner dates my stomach and wallet can handle. There is nothing I enjoy doing more than an eating a great meal at a restaurant with great atmosphere, wine and of course with the company of my amazing friends and family.


During the week I’m therefore pretty regimented, trying to eat most of my meals at home and alcohol free. Below is a snapshot of my typical weekday regime and how how I balance out my indulgent weekends.


6-6:30 Wake Up: I like to start my day with some exercise but I am not always that motivated, especially during the winter. Locking in a walk with a girlfriend is the key to getting me out of bed to exercise. If I don’t do something in the morning, I’ll try to hit the gym or get to a pilates or yoga class in the evening. I’m loving pilates at the moment.


7-7:30 Breakfast: I hate being rushed in the morning and I will always make sure I have time to sit down and enjoy my breakfast. I NEVER miss breakfast…or any meal for that matter, I think about food too much. I wake my tastebuds with some fruit or a green juice. This morning I had grapefruit which is one of my favourites and great for detoxification. This is followed by some protein usually a boiled egg or smoked salmon on rice thins or sprouted bread, avo or hummus, fresh tomato and a sprinkle of chilli flakes, seeds and sea salt. I have a batch of eggs pre-boiled ready to go to save me time in the am. I’m all about quick and convenient meal prep so there’s more time to sit down and enjoy it.



8-830 I’ll pick up a long black on my way into work otherwise if I don’t have time before my first consult I’ll make a matcha green tea at the clinic.


10:30am Mid morning snack. I need to eat regularly to keep my blood sugar levels stable otherwise a lose concentration or get an energy crash. A green apple is my standard snack with lots of cinnamon sprinkled over it (which is a great for blood sugar regulation) and sometimes with small handful of dry roasted pepita seeds which I’m addicted to.


12:30-1pm Lunch: I pack my lunch most days and this might be left-overs from the night before or I’ll just throw together a big raw veggie salad topped with some protein. I keep a grater at the clinic and often just grab anything I have in my fridge to grate or chop up as I’m running out the door. I am also addicted to rice paper rolls so if I have time will make my own or buy them but always containing protein such as cooked tuna. It’s a blessing that my clinic is across the road from an About Life and their falafel collard green wraps are my current take-away favourite. Although this is also a massive curse because I spend so much money in there!


3pm Afternoon Snack: I’ll try to get a cup of bone broth into my diet daily and it’s the perfect afternoon snack because in addition to its awesome gut healing and nutritional benefits, it contains protein which ties me over till dinner time. I used to make my own but I don’t have much time anymore so GOOD BONES organic bone broth is my go to.


Dinner 6 – 7:30pm. I like to eat dinner early but this will depend on what time I finish work. This is mostly cooked veggies and protein. I eat A LOT of wild caught salmon which I buy in bulk frozen individual portions for convenience as this can be hard to find. Whilst I’m roasting that in the oven I’ll stir-fry, steam, mash or roast up some veggies. Staples are cauliflower mash, steamed brussel sprouts with tamari and drizzle of tahini or stir fried broccoli and cabbage with miso and sesame seeds. I try to mix this up and get a variety of colour into my diet.


8:30pm Sweet Tooth: I like to finish off with something sweet so I’ll munch on some frozen organic berries or have 1-2 pieces of the darkest chocolate I can find. I’m really into turmeric and mixed spice lattes at the moment made with rice milk, turmeric, cinnamon, ginger, nutmeg and a pinch of black pepper sweetened with lactulose, my little secret prebiotic superfood to help keep the good bugs in my gut happy.



4. Three foods you can’t live without?


I’ll give you my 3 healthy foods which are rice paper rolls, crispy skinned baked salmon and green apples…because I love them the most!




5. What’s your go-to snack for those days on the run?


Green apple and pepita seeds, raw cut veggies and my cacao power balls which taste like little balls of chocolate fudge brownies.



6. And any last words of advice or tips for those starting out on their health journey?


Listen to your body. Everyone is different and at the end of the day you know what’s best for you. The more you shift your focus away from how much and what you are eating and concentrate on how different foods makes you feel; the sooner you will find a healthy diet and lifestyle that’s suited to you. Also, look after your gut bugs and they will look after you.


Connect with Stephanie


Instagram: @sm_nutrition



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