Caron Milham in Adelaide, South Australia | Nutritionist

Caron Milham

Locality: Adelaide, South Australia

Phone: +61 8 8278 4476

Address: 194 Main Road, Blackwood 5051 Adelaide, SA, Australia

Website: http://www.healthy-guide.com/

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25.01.2022 ENJOY CHRISTMAS DAY There is only one Christmas day & you want to make sure you enjoy it. You may be having Christmas at home or out at someone’s house or a restaurant. Here's some tips to help you manage so you enjoy yourself without overdoing it... At Home...... If you’re catering at home for Christmas, you could prepare a tasty, healthy, low fat cold or hot lunch/ dinner - or both. Many people like cold seafood and salad for lunch, rather than a roast dinner, or BBQ, especially if the weather forecast is for hot weather. At home the advantage is that you are in control of the menu but the disadvantage is that you will potentially be surrounded by temptation for a longer period of time. Limit high kilojoule snack foods that may tempt you in the house, but if you want to get them in for others, get them at the latest possible time, & if there are any left, give away the leftovers after the big day. This includes mince pies, crisps, shortbread biscuits, chocolates and Christmas cake. For snacks, have some low fat dips with crackers and vegetable sticks, fruit platters, pretzels, nuts, low sugar, low fat Christmas cake & for the sweet tooth's have a healthy dessert or cake. Out... If out at a friends or relatives house offer to take some foods/ drinks & then take some healthy options... If the menu there doesn’t include many lower kilojoule options, be selective with what is available & control the amounts you eat, particularly with the higher kilojoule options. General tips... Sit next to controlled eaters at the table particularly if you know you are influenced by large eaters, to do the same. We are all social animals & can be inclined to follow what those do around us. Remember, too much of a good thing can also be fattening so go easy on nuts, leftover ham etc. If you want some Christmas pudding, a few chocolates & a mince pie, go ahead, have a small serve, eat slowly and enjoy it. And remember...its not just the mouthfuls in our life, its the life in our mouthfuls!

24.01.2022 ON HOLIDAYS? 4 TRAPS THAT CAN BRING YOU UNSTUCK... January can be a tricky and tough time for people watching their weight for 4 main reasons... The tips following and the ones in my next few posts, should help you tackle these tough times... ... Going away on a holiday? Unstructured Hours?...Extra time on your hands?... More temptations around?... All are potential minefields, but they don't have to be... GOING AWAY? - Here are some HELPFUL HOLIDAY HINTS... When planning a holiday away, ideally organize your own catering and make your own food choices. It is always more difficult if you are relying on someone else’s cooking or catering. Caravanning or staying in a cabin, house or apartment with cooking facilities gives you the opportunity to do this. However, if you are staying with friends talk with them beforehand to get their support. Offer to assist with shopping or cooking and/ or take some items with you, if possible. If you will be eating out, ordering in or grabbing a takeaway sometimes or a lot, its important to know the best choices. You don't have to be a social hermit or restrict your lifestyle in order to lose weight. Stay tuned for more tips soon... Being prepared, organized and planning your food ahead of time, as much as you can, will increase your chances that you can enjoy the holiday without dreading your weigh in upon your return! Be realistic as well with your goalsif you are going away, aiming to maintain your weight is a realistic goal. Treat a weight loss while you are away as a bonus, rather than an expectation! Then you can always resume your usual eating pattern upon your return.

24.01.2022 Heart Disease is one of our biggest killers. Reducing our risk of heart disease should be a priority for both women and men.

24.01.2022 ENJOY CHRISTMAS WITHOUT THE WEIGHT GAIN! The second trap... PARTIES & BREAKUPS Can you relate to the following scenario?...Continue reading

23.01.2022 If you have Diabetes, or want to reduce your risk of getting Diabetes, this event should not be missed

23.01.2022 Here is an important HEART HEALTH warning from the Heart Foundation regarding our 'Air Quality' at the present time...

21.01.2022 Are paleo, raw, gluten free, or vegan sweet snacks and desserts healthier? These words to describe products dont necessarily put a nutritional halo over them. Some can be high in saturated fat and/ or sugars and calories. The trap also for many people is that they can overindulge believing they are lower in saturated fat and/ or sugar and/ or calories and higher in nutrients but beware many may not be much different to other sweet snacks or desserts. This can be a problem particularly if you have Diabetes, impaired glucose tolerance, an elevated blood cholesterol level or are trying to lose weight. Why? These products can still include substantial sugar/sugar syrups such as agave or rice malt syrup or maple syrup and / or saturated fats like cocoa butter or coconut oil or coconut.

21.01.2022 If you have Diabetes, here is a great seminar to attend this Saturday.

21.01.2022 How to know which paleo, raw, gluten free, vegan or no added sugar sweet snacks, chocolate and desserts are actually healthier? TIP: Look for the Health Star Rating on a product ( where possible) as it takes into account many factors including sugars, saturated fat, fruit, nut and seed content, percentage of fibre, percentage of protein and salt. This rating is a good guide to help you decide which products may be better for your overall health. If this is not available check the Ingredients list and the Nutrition Information Panel (when available). If a product does not have this information available, be cautious. Many packaged products in Supermarkets now have a Health Star Rating on their products so choose those with the highest Health Star Rating when comparing products in a similar food category.

19.01.2022 FIGHT COVID KILOS! With more than 50% of Adults putting on weight during COVID, if you feel that some of your clothes have gotten a little tight, then you're not alone! Many of us have been & still are, spending more time at home than ever before, which has resulted in the dreaded kilo creep! ... So... I have created a NEW GUIDE to help you FIGHT COVID KILOS... My FREE Guide 7 ways to Fight Weight Gain at home covers the main traps to be aware of, as well as 7 ways to avoid them. These tips should assist you if you are trying to lose weight ( or if you are gaining weight at the current time, stop you gaining) Click on this link to access a copy of your FREE Guide here https://www.healthy-guide.com//p/fight%20covid%20kilos.pdf If you think this information will be valuable to others, please share this post

19.01.2022 WHEN TOO MUCH OF A GOOD THING CAN BE FATTENING Many people overdo it with healthy foods like fruit, dried fruit, nuts, cheese, avocado and healthy oils like extra virgin olive oil when trying to lose weight and this can often be the reason why their weight loss slows down or stops. RememberPortion control is important. For example, when a favorite fruit is in season, it can be difficult for many to control the amount eaten. Instead, preserve, dry or stew and freeze, so you can enjoy them in the off- season. For most, 2 to 3 serves of fruit a day is ample when you are trying to lose weight.

19.01.2022 There is so much in the media about Coronavirus its hard to know what is the truth, what is exaggerated & what is intended to shock or humour us. Here is some valuable information & advice about Coronavirus below but first...Doing what you can to optimise your immunity by staying healthy is also important. This includes eating well balanced meals, exercising regularly, managing stress and sleeping well.

19.01.2022 SILLY SEASON WEIGHT MANAGEMENT GUIDE Weight traps are luring at every corner. Be empowered by the help in my FREE eBook, Slimming Tips for the silly season and dont let Christmas trip you up. After consulting with clients for over 30 years, these are these tips I have found to be the most valuable I cover Christmas as well as the challenging period from mid-November to the end of JanuaryTo access this book, read morehttp://www.healthy-guide.com/services#infotips

18.01.2022 10 SILLY SEASON WEIGHT TRAPS This time of the year would have to be the hardest for those trying to control their weight. Many influences can be operating to encourage you to overdo it. Parties, eating out, people who tempt you, temptations in the house, receiving gifts, Christmas day, alcohol, holidays, & maintaining self-motivation to be able to stay with your goals... But you can learn how to manage these situations (& more) yet still enjoy Christmas without the weight gain Stay tuned to my next post for your FREE 'SLIMMING TIPS FOR THE SILLY SEASON' eBook. Please like & share this page with those who you think may benefit from this information.

17.01.2022 No amount of any food will ever satisfy a hungry heart, an empty life or a fallen spirit - Caron Milham

17.01.2022 GIVE A GOURMET, GUILT FREE GIFT Christmas is a time for gift-giving and many people give and receive chocolates. Now there is an alternative gift that tastes like smooth, chocolate but has the benefits of nuts, seeds and fruit and 4.5 Health stars. SupaChocs are now available at selected Foodland Stores over Adelaide.. Free Tastings are available at selected stores and times over the next few weeks. Store tastings and times will be on the Facebook page www.facebook.com/supachocs To find out more visit https://www.supachocs.com.au

15.01.2022 COVID KILOS The situation we are in right now is quite unique & many of us have been & still are, spending more time at home than ever before. For many, weight gain has resulted & many reasons account for this. ... If the second wave of the Pandemic has you reaching for 'Comfort Foods' or eating more due to anxiety, stress or boredom, youre not alone. As well as emotional distress that can lead to 'Emotional eating', a lack of structure to your day, an inadequate food supply, a greater reliance on takeaway or home delivered meals, more access to temptations & inadequate activity levels are all potential consequences of spending a larger percentage of our time at home. These consequences can contribute to excessive calorie (kilojoule) intake & reduced energy expenditure, contributing to weight gain (or weight plateaus, if you are trying to lose weight). Stay tuned to my next post where I will cover the 7 WAYS TO FIGHT WEIGHT GAIN at home. These tips should assist you if you are trying to lose as well as, maintain your weight (and not gain).

15.01.2022 Dont forget to come visit us in-store today Friday 8 March between 2pm and 6pm to try the delicious range of SupaChocs! These gourmet guilt-free treats taste like smooth rich chocolate but possesses the benefits of nuts, seeds and fruit.

14.01.2022 Here are some tasty recipes you might like to try

13.01.2022 GETTING YOUR HEALTHY HANDFUL A DAY? Are you eating a healthy handful of nuts each day? If the answer is no, then youre not alone. Latest studies show only 2% of Australians meet the daily recommendation of 30 g (about a handful of nuts). ... But why should we be eating 30g nuts each day? Studies show that eating a handful 5 times a week can reduce your risk of chronic disease including heart disease, diabetes & possibly some cancers. Eating more nuts (& seeds) can help with weight loss & weight management because they are not only filling, they also keep you fuller for longer and give sustained energy. Nuts & seeds are also healthy plant foods because they are high in healthy fats, protein, fibre & many other nutrients. So how can you eat more? Not only do nuts make a great, portable snack but you can also include them in many different ways with other foods Sprinkle them onto your breakfast cereal, fruit and yogurt bowl or stir-fry; add them to smoothies or to a trail mix with dried fruit; make your own ( or buy) nut butter and spread onto bread or crackers or make (or buy) nut, seed & fruit balls/ bites/treats. Have them raw or roasted but limit salted nuts.

12.01.2022 There is so much in the media about Coronavirus it’s hard to know what is the truth, what is exaggerated & what is intended to shock or humour us. Here is some valuable information & advice about Coronavirus below but first...Doing what you can to optimise your immunity by staying healthy is also important. This includes eating well balanced meals, exercising regularly, managing stress and sleeping well.

12.01.2022 There is a great Expo happening this weekend at the Wayville Showgrounds - Its called the Diabetes and Health Expo and its on Saturday from 10 am to 4pm!

11.01.2022 AVOIDING EASTER OVERLOAD Hot cross buns and Easter eggs are out in full force for sale. With Easter almost here, many people are wondering how to manage the temptations that will come their way and /or how to give an Easter gift to someone who is watching their weight, has Diabetes or follows a healthy diet. For many, chocolate is a passion which must be controlled, particularly if you are trying to lose or control your weight, have Diabetes or a high cholesterol lev...el. Chocolate lovers are going to be challenged with temptations, as this is one of those difficult times of the year where many people choose to give up their healthy eating or weight loss program. To learn how to avoid or manage the coming challenges => Read more caronmilhamsblog.com

11.01.2022 EASTER - AVOID THE TRAPS & PREVENT CHOCOLATE OVERLOAD For many, chocolate is a passion which must be controlled, particularly if you are trying to lose or control your weight, have diabetes or a high cholesterol level. This can be one of those difficult times of the year when many people ‘give up’ their weight loss program, particularly if they splurge over this period including the Easter weekend, & /or the weeks before & beyond Easter.... Hot cross buns & Easter eggs are now out in full force for sale. For those trying to control these temptations, weekly shopping expeditions have once again have become an exercise in self-control, strategic management & planned pathways with Easter eggs at every turn & many different varieties of hot cross buns to choose from. Stay tuned for more tips soon on hot cross buns, giving & receiving chocolate gifts, managing extra chocolate in the house & post - Easter chocolate sales

11.01.2022 FREE TASTINGS! As well as at the SupaChocs Food Appreciation & tasting events happening now across Adelaide ( full details below), SupaChocs TASTINGS are now also available at ANY TIME, from our Blackwood Nutrition Clinic. ...So if you haven't 'experienced' SupaChocs as yet, drop in for a taste test

10.01.2022 SupaChocs are our latest product developed... - 4.5 HEALTH STARS 88% Nuts,seeds & fruit Dietitian Designed Diabetes,Cholesterol & weight friendly Rich,chocolaty taste Premium product with high quality ingredients & great nutritional value They make a great gift for someone special or for yourself to enjoy. These are now available at our clinics and online for home delivery, as well as at 16 selected Foodland Stores across Adelaide! ... Details: www.milhamdietitians.com www.facebook.com/supachocs See more

10.01.2022 20 TAKEAWAYS TO AVOID Fast foods are rapidly becoming a major part of our lifestyles as the pace of our lives gets faster. Coupled with having a more casual lifestyle and wanting convenience, leads many people resorting to fast food more oftenbut which ones should we choose? The following choices are loaded with fat and/or sugar and kilojoules, so limit these Soft drinks, milkshakes & thick shakes. French fries, hot chips, fried potato cakes/scallops, fried spring... rolls, fried onion rings, fried or crumbed fish / seafood & schnitzel rolls. , chiko rolls, fried banana or pineapple fritters. Pies, pasties, sausage rolls. Fried Chicken. Large Hamburgers with double meat & cheese additions with minimal salad. Stay tuned to my next post where I will give you 100 of the healthier takeaways

10.01.2022 Purchasing Easter Gifts? For many chocolate lovers, the lure of the Easter eggs or chocolate may prove too much. Many people including some of my clients, have eaten the presents they have purchased prior to Easter only having to end up having to purchase more for gifts. If you are purchasing chocolate Easter eggs for others, get them at the latest possible time and store them away, out of sight. As the saying goes, out of sight, out of mind." ... The other alternative is to purchase presents other than Easter eggs for your friends and family, for example fluffy bunnies, perfume, a plant or a bunch of flowers or a fresh fruit basket.

09.01.2022 Maximizing your motivation to achieve your HEALTHY NEW YEAR RESOLUTION You must have The 4 Ps - Passion, Positive Thinking, Patience and Perseverance if you are going to achieve (and maintain) your chosen goal. There will be times when your will-power may be low, you are faced with your favourite tempting food, you may have strayed from your path or even gone backwards. So, you need to know how to get back on track, get up if youve fallen down, and keep on trying so th...at you end up achieving your goal. So often people start at a sprint towards their goal then they get distracted, lose direction or end up slowing up so much, that their goal takes forever to reach. But remember the story of the race between the tortoise and the hare The tortoise was slow but PASSION, PATIENCE, PERSEVERANCE, and POSITIVE THINKING helped him win, in the end. Read more on how to get & stay motivated to achieve your goals https://caronmilhamassociates193107460.wordpress.com//mot/

09.01.2022 Visit my new Blog for Free Nutrition, Health & Weight Loss tips & recipes to help you achieve your goals caronmilhamassociates193107460.wordpress.com

09.01.2022 A heart, healthy option for Valentines day..

08.01.2022 This is a great summary about the different types of Diabetes - great to know particularly if you ( or someone close to you) have Diabetes,or you have a family history of it.

08.01.2022 100 healthier takeaways As the demand for healthier takeaways increases, more are becoming available. There is at least one suitable option from most takeaway food outlets. All you need is the knowledge to know which to choose and of course, the motivation to be able to do so. For my list of 100 healthier takeaways and extra tips with how to select the best optionsRead more :http://www.healthy-guide.com/services#infotips

07.01.2022 Next week is Heart Health Week from the 29th April to the 6th May. Heart-healthy living means looking after your diet & lifestyle. Here are 12 top tips for a healthy heart...

07.01.2022 SupaChocs are the healthier, alternative Easter gift to give or enjoy yourself. If you would like to taste this exquisite treat come to this tasting event tomorrow at Henley Square Foodland.

06.01.2022 The latest research on alcohol reduces the amount we should be drinking, to no more than 10 drinks a week, to reduce the risk of numerous health problems including many cancers!

06.01.2022 CRUSH THOSE CHRISTMAS KILOS - MANAGE ALCOHOL If having a few drinks is one of those little luxuries that you like to indulge in, these hints will help make a little go a long way... Sip your drinks slowly. If you have a reasonably full glass in your hand, people will usually not pester you to have more drinks.... If you are eating out, ask for a jug of water at your table and drink at least one glass of water to one alcoholic beverage. Keep count! If you are socializing, then your hand over your glass is a simple way of indicating ‘no’. Remember, alcohol stimulates the appetite & depresses good resolutions, so be wary! Try extending your drinks. Instead of wine, have half & half with water, soda or mineral water. Also have ‘half nips’ of spirits & mix with low joule mixtures, like low kilojoule cola or soda. If you drink beer, choose ‘LA’ or ‘lite’ beer instead of standard & if you like a cocktail, choose the lower kilojoule varieties & keep to just a couple. A few of the best include: a Dry Martini, Margarita, Bloody Mary, a Screwdriver or a Negroni. To reduce your overall weekly consumption reduce the frequency with which you drink alcohol. Determine which days are more important that you drink & which are not. Perhaps try to have a few A.F.D’s (i.e. Alcohol Free Days) throughout the week. It may be easier to do this on days that you are not socializing & 'save' your alcohol for certain social events. Ask yourself why do you drink? If you drink alcohol as a way to reduce stress, look at other ways you can manage this. Sometimes at Christmas time we are presented with more situations that can create stress/ anxiety for us like catch-ups with certain relatives, social or work contacts. If you feel stressed/ anxious in particular social situations consider instead of drinking, going for a walk, relaxing in a bubble bath, listening to some soothing music, before the anticipated event/social contact & /or after it.

06.01.2022 STOP THE WEIGHT GAIN THIS CHRISTMAS Dietary goals often fly out the window during the silly season. To help regain your willpower this Christmas, read my FREE e-Book Slimming Tips for the Silly season. To help prevent potential traps including Gifts, People, Holidays, Indulgences, Christmas Day, Eating out, Alcohol, Parties, Celebrations & Maintaining your motivation, click on the link below! https://www.healthy-guide.com/services#infotips

05.01.2022 Eat less, eat slower but enjoy more. If you take twice as long with each mouthful, you only need to eat half as much to get the same enjoyment, but...you consume only half the calories!- Caron Milham

04.01.2022 Its #DietitiansDay! Today, Im celebrating being an APD and the amazing #DedicatedDietitians that continue to inspire me every day. Happy Dietitians Day!

04.01.2022 Hot summer days call for cold, creamy & healthy desserts Here is one of my favourite cheesecake recipes... Diabetic Friendly Weight Loss Friendly Cholesterol Friendly... https://caronmilhamassociates193107460.wordpress.com//ver/

04.01.2022 Don't forget to come visit us in-store today Friday 8 March between 2pm and 6pm to try the delicious range of SupaChocs! These gourmet guilt-free treats taste like smooth rich chocolate but possesses the benefits of nuts, seeds and fruit.

04.01.2022 If you live north of Adelaide and love chocolate then you may like to taste this new, healthy chocolate alternative at this tasting event.

03.01.2022 SupaChocs are the NEW gourmet, guilt-free treat! ...A healthy alternative to chocolate these sweet treats were featured on Today Tonight as a great gift option ...or to be enjoyed. They have the TASTE of rich, smooth CHOCOLATE but the nutritional benefits of nuts, seeds & fruit. 4.5 HEALTH STARS 88% Nuts,seeds & fruit Dietitian Designed Diabetes,Cholesterol & weight friendly Drop in to Frewville Foodland this Friday 14th June between 11am - 2pm to enjoy a taste of this exquisite treat! You can even speak with the Dietitian who created them.

03.01.2022 If you like chocolate come to this SupaChocs tasting tomorrow. This new product has 4 1/2 health stars and tastes delicious. So now you can have your chocolate and it it too, everyday. https://www.facebook.com/events/608216332941267/?ti=icl

02.01.2022 Here is an important HEART HEALTH warning from the Heart Foundation regarding our Air Quality at the present time...

02.01.2022 CHRISTMAS GIFTS Do these bring you undone? Its not just receiving them...its buying them too!... Some people are inundated with many high kilojoule temptations from work, friends and family. The following tips should help you manage if buying and, or receiving gifts, is challenging for you...... RECEIVING... Ideally request alternative gifts to food gifts like chocolates or biscuits if you can, before you are given them. However...if you receive these types of temptations, there are 4 WAYS YOU CAN MANAGE...either eat them slowly over a period of time, give them away, ‘re-gift’ them, OR open them when several others are around & share them so everyone eats them with you, (& then give away the leftovers, if any). Don’t feel guilty about the choice you make. Chocolates, for example, are an easy option for many people to buy particularly if on special, but if people know you’ve got diabetes, are watching your weight or trying to eat healthier, most people should know that chocolates aren’t the ideal gift. GIVING. Do you ever eat the gifts you have purchased for others? Some of my clients’ gifts never see the wrapping paper. If this is you, buy no tempting gifts or consider nonedible ones or if you must buy, purchase those tempting gifts at the latest possible time, wrap them immediately and store out of sight.

01.01.2022 SLIMMING TIPS FOR THE SILLY SEASON The first trap...Extra Temptations! Many people trying to control their weight often find one of the biggest challenges to be the festive season and there are many reasons for this...... It’s not just what you eat on Christmas day that does the damage. The average person puts on around 3 kilograms during the festive and holiday season, starting from mid - November and finishing at the end of January. But you can prevent the weight gain and maybe even lose, without becoming a social recluse or depriving your taste buds... The first trap to avoid is limiting the extra temptations that may make their way into your house, particularly if you are at risk of overindulging... This includes typical Christmas foods such as mince pies, puddings, cakes, lollies, shortbread biscuits and chocolates. If you want to get some, consider getting them at the latest possible time and/or store them out of site and if there are leftovers after the big day, give them away. Ideally, get support from other family members so that you can limit 'risky' foods particularly if they are too tempting for you. Only you know yourself best. And remember when shopping, even if they are ‘on special’ it is not a saving if they end up on your waist! That doesn't mean you have to deprive your tastebuds though! Having a little of what you fancy sometimes is ok, but try to focus on the healthier options most of the time. Stay tuned to my next posts where I will be giving solutions to each potential trap so you don't trip up!