Amber Raco Dietitian in Kareela, New South Wales, Australia | Medical and health

Amber Raco Dietitian

Locality: Kareela, New South Wales, Australia

Phone: +61 415 158 334

Address: 3 Kendall Place 2232 Kareela, NSW, Australia

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Likes: 175

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• Medical and health
• Alternative & holistic health service
• Nutritionist

25.01.2022 What a place to swim some laps on the final day of 2018. Magic!

25.01.2022 The Fruit Smoothie, a perfect afternoon tea snack for everyone. It works as a pre workout snack for me to fuel a training session and as a healthy after school treat for the girls to tie them over until dinner. Win-win!

25.01.2022 Thanks for the recipe Elaine Blakeley

25.01.2022 It's a common misconception that you need to 'carb load' for weekly sporting matches. As most games last for less than 2 hours, there is no need or benefit in doing a full 2-3 day carb load for these occasions. This practice can also lead to unwanted weight gain from ongoing excessive calorie intake. Instead try to focus on including carbs in your meal the night before, and on the day of your match, to boost your glycogen stores (energy). Carb rich dinners such as rice or pa...sta based meals or roasted potatoes are good choices the night before a match. If you have an early morning match with limited chance to eat, including a simple carb based dessert such as fruit and custard or yoghurt might be useful. On match day eat a simple breakfast +/- snacks that are high in carbs and relatively low in fat and fibre, to reduce the risk of gut upset. See more

25.01.2022 Farewell to one of Australias favourite cooking legends

24.01.2022 A homemade grazing platter filled with the delicious fresh produce of Kangaroo Valley. Thanks girls for an amazing weekend!

24.01.2022 Fun Friday nights with homemade pizzas

23.01.2022 Chicken burrito bowls for the whole family

23.01.2022 A DIY Vegetable Bowl covers all the components a healthy meal should contain: Lean Protein e.g. lean meat, chicken, fish, eggs, tofu Healthy Fats e.g. avocado, extra virgin olive oil, nuts Good quality carbs e.g. wholegrain noodles or pasta, brown rice, quinoa Vegetables with lots of COLOUR... Also another way to make vegetables more interesting for the whole family. Have a go at your own! See more

23.01.2022 With school stating back for most this week (much to the joy of many parents!), the lunch box preparation starts again. The nutrition we provide in the food we pack our kids will make a big difference to the energy they need to grow, play and learn the best they can. A healthy lunch box contains: 1. Breads & cereals: Try and choose wholegrain/wholemeal or high fibre varieties. Bread or wrap sushi, sandwich, wrap, bread roll, Corn Thins/crispbreads... 2. Vegetables: vegetable sticks (carrot, capsicum, cucumber, celery) +/- hummus, salsa guacamole or tzatziki), cherry tomatoes, corn cob, snow peas. Grating these may make easier sandwich fillers. A salad style may be preferred. 3. Meat & alternatives: tinned tuna, boiled egg, baked beans, lean meat or chicken. 4. Dairy: Reduced fat cheese (on sandwich or with crackers), yoghurt, plain milk. 5. Fruit: Fresh whole or chopped strawberries, grapes, blueberries, apple, pear, kiwifruit, nectarine. Choose seasonal varieties for better taste & cheaper cost. 6. Water: Important for adequate hydration. Can freeze on hot days to keep cool. Dont forget an ice pack to keep food cold in this hot weather! For more ideas check out healthylunchboxweek.org

22.01.2022 There are so many milks available on the market that it can get confusing about what to choose??? Cows milk, soy, almond, rice, oat, hazelnut, coconut, macadamia.. Milk is an important source of calcium which is vital for bone health. Milk can also provide other important nutrients such as zinc, Vitamin B12, protein, Vitamin A and magnesium. Some people avoid cows milk because they dont tolerate it or enjoy the taste. However if you are following a food trend that sugges...ts to avoid it (even though you actually enjoy the taste), there is no strong evidence to stop. Soy milk is high in protein and generally most varieties are calcium fortified. Just be careful for added sugars sometimes used to replicate the sweetness of milk. And no, there is no evidence in humans that it causes cancer. Nut milks are generally mostly water, usually not fortified in calcium and can contain as little as 2% nuts. Coconut milk (like most coconut derived products) is high in saturated fats and typically low in protein and calcium. Rice milk mainly consists of milled rice and water. Calcium and protein content generally low and high in carbohydrates. And a little ironic that people view nut milk as priceless but wont pay any more than $1 per litre for nutritious dairy based milk. Bottom line: If choosing to consume alternative plant based milks, always choose calcium fortified varieties if possible and ensure you get any missing nutrients from other sources in your diet. There are no risks in its consumption, just not some of the added nutrients and health benefits that dairy based milk may provide. See more

22.01.2022 Making some homemade sushi rolls at home. You could use brown rice if you prefer or even use rice paper rolls with the fillings instead of the nori sheets and rice. Something to mix things up from an everyday salad or wrap and can be a novelty lunch box filler for the kids

21.01.2022 Another positive with the colder weather....nourishing and wholesome soups on the menu! Tonight we have a lamb, lentil and vegetable soup, cant wait to tuck into this one

21.01.2022 Using a Sunday afternoon to cook a batch of Roasted Pumpkin soup. Will freeze to use when Im time poor and need a healthy convenient meal option

19.01.2022 Lots of colour = lots of goodness! Healthy eating doesnt need to be complicated. Keep it simple!

19.01.2022 Farewell to one of Australia’s favourite cooking legends

18.01.2022 Sometimes Birthdays call for a little indulgence.....

18.01.2022 Bringing back an old family favourite, the meatloaf! Can use any type of mince - beef, chicken, pork, veal, turkey. A good way to pack in some grated vegetables, for adults or kids

15.01.2022 We enjoyed dinner at a Teppanyaki restaurant for my now 7 year olds birthday. A positive dining and food experience plays a role in healthy eating. We are taught to recognise different foods and cooking styles and experiment with new foods, tastes, flavours and textures. We enjoyed a selection of fresh beef, chicken, seafood, assorted vegetables, rice and fruit

15.01.2022 Bolognese sauce is an Aussie favourite & is a versatile base to use for a range of different meals. My secret ingredient is home brewed Muscat (shhhhh!.....) Some ideas to you bolognese sauce includes: Add to spaghetti or zoodles Pasta bake Shepherds/Cottage pie ... Lasagne In a baked potato In a taco/quesadilla/fajita On toast With rice On a toasted sandwich/jaffle Nachos Mini homemade sausage rolls Crepes A filler for stuffed capsicum Make a pie Moussaka Add kidney beans & spice for Chilli Con Carne Put in lettuce leaves for San Choy Bow Meatloaf How do you use your sauce? See more

15.01.2022 An old favourite...Mums Baked Cauliflower & Cheese. Add in any extra vegetables of your choice. Not something for every night but a tasty spin for an every now and then

14.01.2022 Happy Valentines!

13.01.2022 The beauty of watching your vegetables grow! Might be time for some fresh bruschetta or a tomato and bocconcini salad

13.01.2022 Healthy Eating for Older Adults Keep hydrated Inadequate fluid intake can result in urinary tract infections, constipation and even falls. Having a reminder to drink at regular intervals e.g. water bottle can help. Watch salt intake Our taste diminishes over time and can result in adding extra salt to cooking and/or food. Using flavour alternatives such as garlic, ginger, herbs and spices and avoid processed foods (the main culprit for our salt intake). ... Fibre up Our digestive system gradually slow down as we age. Older people are more susceptible to constipation and diverticulitis and a high fibre diet helps to reduce the risk of these conditions. Include plenty of whole grains, fruits and vegetables, nuts and seeds in your diet. Always increase your fibre intake slowly and ensure you drink enough fluids. Eat calcium rich foods Bone density diminishes as we age, increasing the risk of osteoporosis and fractures, especially women after menopause. Weight bearing exercise and eating enough calcium rich foods can help minimise this risk. Dont forget Vitamin D Vitamin D also plays an important role in bone health. The sun provides our main source of Vitamin D and those who have limited sun exposure are at an increased risk of Vitamin D deficiency, particularly in the winter months. Limit alcohol Alcohol consumption trends in Australia have shown to be on the increase in older adults, especially in women. Include healthy fats Polyunsaturated and monounsaturated fats should replace unhealthy saturated fats. In addition, omega-3 fatty acids found in oily fish such as salmon, tuna and sardines can help reduce the risk of heart disease and rheumatoid arthritis. Find company Eating is often enjoyed with others. Food preparation and cooking is challenging for one. Try catching up with family and friends for meals, join a local club or visiting a farmer's market for fresh produce and spark an interest in cooking. See more

11.01.2022 During the Festive Season, one of my favourite pieces of advice is to keep as consistent as possible with your routine food and exercise plan. There are going to be crazy busy days when we don't follow what we normally do, however geting back into a solid training session or preparing a healthy meal when you can, let's us enjoy this wonderful time of year without too many unwanted health effects!

11.01.2022 Healthy eating is based around a variety of foods containing vitamins, minerals, fibre, good quality carbs, lean protein and healthy fats. The most nutrient-dense foods are primarily whole foods including vegetables, fruits, whole grains, seafood, eggs, legumes, nuts and seeds, dairy products, lean meats and poultry. All containing a lot of beneficial nutrients for health with little or no added extras - More bang for your buck if you want to put it!

10.01.2022 The perfect accompaniment to an eye fillet steak.....roasted beetroot, feta & rocket salad. Delish!

10.01.2022 Soba noodles are a Japanese brown noodle made from buckwheat flour. I sometimes like to add these to a salad or soup and enjoy the nutty flavour it brings to the dish.

07.01.2022 Homemade pizza for a Friday night! Easy, tasty & nutritious

07.01.2022 Savouring the last of summer Homemade mango ice creams are a hit with the kids (and adults!) Add frozen mango (or your fruit of choice) and yoghurt to food processor to blend, put in popsicle holders and freeze. Only 2 ingredients for a healthy treat & a lot of fun & flavour!

06.01.2022 Our first batch of pea and ham soup for the winter (courtesy of Brad). Amazing!

05.01.2022 Using a Sunday afternoon to cook a batch of Roasted Pumpkin soup. Will freeze to use when I’m time poor and need a healthy convenient meal option

05.01.2022 The perfect accompaniment to the lamb shoulder smoking on the BBQ. Yum! Happy Weekend!

04.01.2022 The satisfaction of growing your own vegetables! So fresh and full of taste, more cost effective and teaches the kids how food actually grows....with no packaging! Now I'm going to use these green beauties in a zucchini, tomato and feta frittata, delicious!

02.01.2022 As we start to transition into a new season, we will see a shift in the types of fresh produce available. I always recommend eating foods that are in season and one of my family favourites for the warmer months is berries. Heres why. Berries are rich in polyphenols which may help prevent chronic illness like cardiovascular disease. They are packed full of antioxidants especially Vitamin C and are a good source of fibre. They can be enjoyed fresh or frozen and can be easily incorporated into your diet by adding to yoghurt or oats, salads or smoothies. Start munching on some blueberries, strawberries, raspberries and blackberries today!

01.01.2022 A breakfast based Bruschetta. Covers all components a healthy meal contains with: Good quality grain Lean protein Healthy fat Vegetables (colour)

01.01.2022 Vanilla beans flavour and infuse everything from cakes to ice-cream, but most people dont know much about it, as I previously didnt! A recent visit to a good friends property on the Sunshine Coast introduced me to their vanilla bean plantation and a number of facts about this wonderful spice, full of flavour and aroma. Thanks Ginger MacPherson Vanilla grows as a vine and the orchid only blossoms one day per year. Pollination by hand is still used today, making vanilla the second-most expensive spice after saffron due to this labour -intensive method of growing them. Vanilla beans can be used in both sweet and savoury dishes. What is your favourite way to use them?

01.01.2022 Unless your train the same way each day, you shouldnt eat the same way every day. On days with high training loads its important to match WHAT and WHEN you are eating to effectively fuel your training demands, especially in terms of carbohydrate intake. On recovery days or sessions with lighter loads, these strategies are not as important and should be based around your training and physical goals.

01.01.2022 National Mens Health Week: June 10-16. Encouraging boys and men to put their health first. Nutrition needs for males can be very different to females and varies throughout their lifespan. From eating for growth and nourishment to optimising exercise performance to reducing the risk of developing chronic diseases to ensuring optimal health in the ageing. Knowledge is power, get involved in managing your own health today!