Nutrition Health & Wellbeing | Hospital

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Nutrition Health & Wellbeing

Phone: 1800 313 800

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25.01.2022 Happy Monday! How do you start your day? We encourage all our wonderful clients to start their day with healthy fats and protein to help stabilize blood sugar levels and assist with portion control. While there is nothing wrong with pancakes and syrup, try adding some yoghurt and fruit, or nut butter for a bit more oomf!

24.01.2022 Who doesn’t love mushrooms?! Other than, maybe, people with IBS... Did you know that mushrooms are high in mannitol, which is one of our high FODMAP foods! FODMAPs and IBS can be so confusing, but you don’t have to navigate it alone! Click the link in our bio to book an appointment with one of our gut health dietitians today

24.01.2022 Loaded sweet potato chips - perfectly paired with a salad and grilled protein like chicken, lean steak or salmon! Recipe - serves 4 Thinly slice 2 medium sweet potato. Drizzle with olive oil, paprika and a pinch of salt and roast in a medium oven until soft, or in air fryer till crispy on the outside and soft in the middle. While they cook smash 1 avocado, with a pinch of salt, handful of roughly chopper coriander and half a lime. Top crispy sweet potato with salsa, avocado and low fat Greek yoghurt. Sprinkle over additional coriander and enjoy

24.01.2022 If there is one thing we love it’s helping our clients to ditch the food rules and diets, and achieve food freedom If you have been struggling with your food relationship or are stuck in a cycle of dieting book a consultation today!

22.01.2022 Our best tip for maintaining your healthy diet changes? Know you why! Knowing and reflecting on your ‘why’ can help keep you motivated when things feel too hard or just down right impossible. It can help to write this down and re-visit it when you’re lacking that spark or desire to keep up your great changes. If you’re not sure what your ‘why’ is, or not sure where to begin, book an appointment with your NHW dietitians today! We love helping and inspiring our clients, and teaching you how to motivate yourself

22.01.2022 A quick, easy and healthy snack idea from @oftengood Quinoa flat bread with low fat cottage cheese, tomato, onion and lots of pepper! Did you know low fat cottage cheese is a great high protein option, making it filling and perfect to get you through the 3pm slump. What’s your go to afternoon snack?

22.01.2022 Did you have lunch at your desk today? Eating at your desk while you’re working can result in mindless eating and reduced meal satisfaction! If desk lunch (or dinner ) is becoming your new normal it’s time to reset! Our top tips for mindful eating? Take 3 deep breaths before starting to eat in order to calm your body and your mind, and to help you be present with your meal Sit at the table to enjoy your meals and snacks... Eat without distraction, in particular without screens Take your time with your meal, aiming for at least 20 minutes from start to finish Chew carefully and slowly, aim for at least 10-15 chews per mouthful! This will help to slow down the meal time, as well as improve digestion If you need some guidance with mindful eating click the link in our bio and book a consultation today!

20.01.2022 Today is World Suicide Prevention and #ruok Day. This is important everyday, but particularly during these current challenging times. It is ok not to be ok, and it is brave and important to ask for help. Every day is the day to ask, Are you OK? if someone in your world is struggling with life’s ups and downs, today is just a reminder

17.01.2022 Did you know that changes in hormones can result in changes in bowel habits and gut function? Commonly, women experience a change in their bowel habits directly before and then during their menstrual cycle, this can include constipation, diarrhea, or more frequent bowel movements. If you’re not too sure what’s going on with your gut and are experiencing increased or abnormal gut symptoms, book a consultation with a NHW dietitian today!

16.01.2022 Are you wanting to include more meat free meals into your week? Mexican style beans are a great meat free option, not to mention the perfect quick and easy week night dinner! . . . .... Recipe: Saute 1 onion and 1 clove of garlic in 1 tbs olive oil, add diced red capsicum and stir through 1 tsp paprika and 1 tsp ground cumin until fragrant. Add tin crushed tomatoes, 1 tbs tomato puree, and 1 tin red kidney beans and black beans. Simmer for 20 mins. Optional additions: jalapenos or red chilli. Serve with rice, or in wraps with avocado, lettuce low fat cheese! See more

15.01.2022 It is really important to listen to your gut, but it can be tricky to understand sometimes! If you struggle with IBS or other unexplained gut issues, our gut health dietitians can help you de-code the messages and have you feeling better in no time! Click the link in our bio to book a telehealth appointment today! @aolanow

13.01.2022 Have you ever wondered if your vegetarian or vegan diet is ticking all the nutrition boxes? Achieving a nutritionally adequate vegetarian/vegan diet can take a little extra planning to ensure you are consuming enough protein, iron, calcium, and B12. Just because it’s more challenging doesn’t mean it’s impossible though! Your NHW dietitians can help you plan a healthy and nourishing plant based diet - just click the link in our bio or send us a DM

13.01.2022 We love oats! Oats or porridge are best made with rolled oats. Rolled oats are our kind of super food - high in fibre, low GI, and a source of beta-glucan, which is a type of soluble fiber. Beta-glucan helps to reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness - what’s not to love! How do you have your oats in the morning?

12.01.2022 Happy #dietitiansday To say we love what we do is the understatement of the century! We adore all our beautiful clients and love supporting each and every one of you to improve your health and wellbeing

11.01.2022 Looking to add more vegetables to you day? Why not start with breakfast! Whether you add a side of spinach and mushrooms to your eggs, or zucchini to your oats (don’t know it till you’ve tried it!) including vegetables at breakfast is a great why you ensure you meet your 5 serves every day

11.01.2022 Aim for a colourful plate - the more colours the better! Our different fruits and vegetables all contain different vitamins and minerals, so variety is key How many colours are you including in dinner tonight?

11.01.2022 One question we get a whole lot from our clients is - are frozen fruit and vegetables ok? And the answer is YES! Frozen options are generally comparable to fresh, and can save you time. Adding extra frozen vegetables to lunch and dinner meals is a quick and easy way to increase meal volume and get you closer to reaching your 5 serves a day. On the other hand, frozen fruit can be a cheap and easy way to add tropical fruits to your diet year round, and make your smoothies more delicious and creamy!

10.01.2022 Have you taken some time to plan your meals for the week? Meal planning is a great strategy for helping us maintain our healthy diet changes. Meal planning takes the guess work out of dinner, and can help us avoid multiple unnecessary trips to the supermarket! Happy Sunday - take some time tonight to plan this weeks dinners

10.01.2022 Don’t ask Google, ask your NHW dietitians Click the link in our bio to book your consultation today!

07.01.2022 Sending love to everyone today Image via @qendoau

06.01.2022 Today is a new day, and the perfect time to do something you’re been putting off! If you have been umming and ahhing about making some diet and lifestyle changes book an appointment with your NHW dietitians today for expert advice and guidance Link in our bio!

04.01.2022 We adore using herbs in our cooking! Adding herbs is a great way to add extra flavour to meals, and can be used to help reduce meal boredom! Adding herbs is a great way to reduce the amount of salt added to meals too! Herbs are also rich in antioxidants, especially sage, oregano, and thyme, and these are help to reduce LDL or ‘bad’ cholesterol. Our favourite herbs are basil (great in tomato based dishes and homemade pesto), dill (delicious with salmon!) and coriander (in Asi...an dishes and guacamole!) What are your go to herbs?

03.01.2022 Reflection is one of our favourite parts of our consultations with our clients. Taking time to reflect not just on challenges, but also on progress and positives can be a great source of motivation! If you’re often quite hard on yourself, or only reflect on challenges/failures, we encourage you to start reflecting on all your progress too

02.01.2022 Citrus is one of our favourite low FODMAP fruit groups Has it been a while since you had a mandarin or orange? Maybe pick some up this weekend to enjoy next week! Citrus is high in vitamin C and fibre, and are the perfect refreshing fruit!

02.01.2022 We hope everyone has a wonderful and cosy weekend! This weather is perfect for curling up on the couch and watching movies or reading, or doing a puzzle! If you’ve been meaning to start meditating perhaps today is the day you download an app and just give it a go! We really encourage everyone to do something for them this weekend - taking time out for yourself is really important. Remember, you can’t pour from an empty cup

02.01.2022 The glycaemic index or GI is a value that is assigned to carbohydrate-containing foods. The value ranges between 1-100 and is based on how slowly or how quickly the specific carbohydrate food elevates blood sugar levels over a 2 hour period. BENEFITS OF LOW GLYCAEMIC INDEX... FOODS Hunger and appetite is better regulated. Insulin production is reduced; therefore the body is able to burn more body fat as opposed to muscle. Less processed and contain a higher fibre content to assist with regulating digestion and satiety. Reduces the risk of developing prediabetes and diabetes, in addition to assisting with weight loss and weight maintenance. See more

02.01.2022 This week is women’s health week! At NHW we are proud to specialize in women’s health. Optimising nutrition is integral to support women throughout all life stages. Good nutrition has a role in supporting and improving general health, assisting in managing hormonal and reproductive concerns, and improving outcomes and symptoms of reproductive conditions, and is vital across a women’s life. If you need some extra support, no matter your life stage, your NHW dietitians are here to help. To book a consultation with one of IG women’s health dietitians click the link in our bio

Nutrition Health & Wellbeing | Hospital