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Daley Nutrition & PT

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25.01.2022 It’s January and the most common question we have been asked so far is how do i get my healthy eating patterns back on track. . Usually if your eating patterns have been on track for 50 weeks in the year , then worrying about a few extra large meals during Xmas period is minor in the grand scheme of health. However, below are a few easy tips to offer some ideas : . 1) Have a rough idea about what you are going to eat throughout the day. This requires a little preparati...on such as making a bircher muesli, buying some snack yogurt pots, making sure you have enough ingredients to make a lunch etc. . 2) Spread your protein across the day. It is easy to forget about breakfast and work through lunch, before you know it 3pm is here are you are eating your . Adding protein to each meal, helps with making you feel fuller for longer and can reduce snacking frequency & portion sizes. . 3) Stay hydrated. If you have dark brown urine, poor concentration levels and a large constant appetite. It could be that your body is after. Use a bottle or set some reminders to make sure you have hydrated straw coloured urine. . More tips to come in the following weeks, good luck! . #january2021 #ditchthediet #littlegoals See more

25.01.2022 In clinic we often hear client stories of how they were put off a certain vegetable when they were young . Raw tomatoes seem to be theme and personally I can understand why, as a young lad I was brought up on raw greenhouse tomatoes being forced down my throat at my grandparents house . However, there seems to be a link between regular fruit & veg intake and a reduced risk of cancer. In particular the red carotenoid lycopene could help to reduce the risk of developing pros...tate cancer by up to 35% with regular consumption (1). Perhaps tomatoes can be added back on the menu. The image shows some concentrated lycopene meal options. The more concentrated / cooked the tomato is the higher the lycopene absorption, so in theory you don’t need to eat a raw tomato to get the benefits. Our favourite recipe is a good old fashioned spaghetti bol flavoured with Mingle Seasoning 1. Giovannucci E,. et al - Tomatoes, Tomato-Based Products, Lycopene, and Cancer: Review of the Epidemiologic Literature , JNCI: Journal of the National Cancer Institute, 1999, Pages 317331.

24.01.2022 Today was the start of the first working week in 2021 for a lot of people . . Q. Do you have your back up plan foods ready for the weekThese are quick & easy snack, lunch & dinner options that can be thrown together at the last minute in times of chaos. . Unfortunately fast food drive throughs & home deliveries are too easy to access & heavily advertised , which can cause more hassle to your health than they are worth. ... . In the words of Scar from The Lion King > Be prepared!. . As an example we have shared our top 9 back up items we use in the Daley house hold. ( can last 7 days in the fridge). . Comments......what are your back up items . . #planahead #mealprepideas See more

24.01.2022 Food packaging really is ridiculous!

24.01.2022 Saturday night pizza made in 20mins. . Ingredients: 1 wholemeal wrap (base). 1 tbsp of tomato purée - spread evenly.... Herbs to flavour. . Toppings: Chicken breast strips. 1/2 a sliced up bell pepper. 1/2 red onion diced up. 40g reduced fat cheese to sprinkle. . Cook for 15-20mins at 170 degrees C (or until brown) . Finished with fresh spinach and a splash of extra virgin olive oil, balsamic vinegar & cracked pepper . . #satisfying #saturdayvibes See more

22.01.2022 Rest days are vital for recovery, this is for anyone training at a high consistent level. Post by POGO Physio

22.01.2022 Are you fan of coconut milk . It contains potassium, magnesium manganese but also can contain high amounts of energy and saturated fat. Whilst the jury is still out on the benefits on reducing LDL cholesterol and coconut milk, it’s certainly worth exploring the supermarket to find a coconut milk that supports your health goals . . Switching from 100ml of coconut cream to a lite coconut milk can save a big chunk of calories, but still offers that coconut flavour in a coco...nut curry . . (Note: if you are replacing dairy with coconut based products make sure they are fortified with calcium to prevent low calcium levels). . What’s your favourite coconut milk recipe? . . #coconutmilk #thisvsthatdaley See more

22.01.2022 Happy ISO Aussie Fathers Day

21.01.2022 If you are lacking motivation and need some online workout support, then Carly our PT is running a group zoom dumbbell session using your home weights. You can book the session online with a click

21.01.2022 Sitting is now being called the new smoking , sitting for 8 hour + per day is linked to muscle wastage and poor glucose and triglyceride control, which can lead to chronic disease . . There is a misconception that you need to workout in a gym to be fit and active. Just a 30min walk or cycle listening to your favourite or using the cross trainer whilst the news is on can be an easy game changer for your daily health. . Little lifestyle improvements are more sustainable th...an an all or nothing GO HARD OR GO HOME workout plan you hate . . #dowhatworksforyou #enjoymoment #setgoals See more

21.01.2022 New Years Day spent right! Wandering @moonlitsanctuary followed by a play and ice cream in Tooradin. So far, so good for 2021!

20.01.2022 Health improvements Are you setting weekly lifestyle modification goals to achieve . If sustainable weight loss is your aim, then rather than trying to find the latest diet to follow , focus on making little lifestyle modifications goals. . This can help with weight loss but also can be a more sustainable method to improving your health long term, especially with chronic diseases (swipe for journal).... . Below is a case study of one little brekkie modification with a Mums morning routine, which improved her daily appetite control with more fibre & protein and there was no mention of ‘dieting’: . Parent 1 2017: rushes around the house in the morning making brekkie & lunchboxes for everyone, quickly grabs a Vegemite & butter toast before leaving for school drop off. When she gets to work she is hungry & ops for a coffee & large muffin . She feels tired during her lunch & remains sedentary for the rest of the afternoon. Fast forward 2 years and she has gained some extra weight and her blood pressure & LDL levels are elevated. . Parent 1 2019+: speaks with a health professional and sets a new goal to get up 5 minutes earlier in the morning - plans her egg, avocado on whole grain toast brekkie & healthy snacks for the day. Then rushes around after the kids to school drop off. At work she is feeling satisfied from brekkie & enjoys a coffee and later in the morning a banana . ...... Over time this new morning routine has led to a significant drop in saturated fat & added sugar, which improved the Mums LDL cholesterol, blood pressure & weight management. . In addition she felt more energised during her lunch time without the sugar crash & is ready to explore new goals such as starting to walk more on her break, which led to a more successful long term weight loss. . KEY MESSAGE: Little lifestyle switches add up in the long run, this is an example of 1 goal, imagine 20 new lifestyle goals achieved in a 12 month period . . #truestory #lifestylemodification See more

20.01.2022 Here is a new exercise snacking workout for the upper body , designed as a starting out plan using 2.5-5kg dumbbells . We have created a few levels to work towards: L1 - 6 reps. L2 - 10 reps. L3 - 15 reps. .... Complete this rotation 3-4 times for 10mins, rest in between exercises. If performed before a meal it should improve your glycemic response to the food, great if you experience prediabetes, gestational or type 2 diabetes. . (Always contact your physician before starting a new workout program if you experience health issues). . #workoutroutine #insulinresistance #gestationaldiabetes See more

19.01.2022 Cooking extra for Tuesday’s dinner helps us get through Wednesday hump day lunch . This week it was spaghetti bol made with K-ROO mince meat, Barilla pasta, roasted Brussels, pumpkin and fresh spinach. . #happyhumpday #mealprep

19.01.2022 These portion containers are a great way to plan out your lunch veg intake and use up some leftovers from last nights dinner . . Aim for a minimum of 1.5 cups of veg for lunch, if leftovers aren’t your thing , try loading up an egg or chicken sandwich or wrap with avocado, tomato, cucumber and salad leaves etc. with a splash of mayo or pesto for example. . Kmart have started to sell a version of these container which are cost effective . This one is made by @iglu...umealprep . #portionsize #veg See more

17.01.2022 New chicken flavour in our house - paprika, dried mixed herbs & garlic powder . Give it a shot, it adds a lot of flavour to a stir fry chicken dish without the need for adding. . We try and use home grown broccoli, which is straight forward veg to grow in Melbourne’s spring , taking 8-12 weeks to start producing its flowers. You can also stir fry the broccoli leaves, which contain vitamin C, folate and vitamin K. . #stirfryveggies #15minutemeals

17.01.2022 During the COVID-19 period we will be running a healthy lifestyle program called the The Life program . Life! is a free government funded program delivered online for Victorians and aims to reduce people's risk of developing type 2 diabetes & cardiovascular disease. The online zoom group sessions look at:... Nutrition & eating habits. Physical activity & exercise. Stress management. Improving sleeping pattens. Setting sustainable health goals. Private support group. Follow the link to check your eligibility and enrol in this supportive program or comment below and we can send you more info! https://www.lifeprogram.org.au/ausdrisk-test Run by nutrition and exercise professionals from Daley Nutrition, managed by Diabetes Victoria.

17.01.2022 A fun school holiday ISO activity with kids = strawberry stones . . Apparently according to some credible heavily research randomised control trials (NOT!), painting strawberry stones & leaving them under your plants deters birds from nicking your actual produce. . True or not it’s a fun activity to do with little ones and empowers them to take ownership of the garden .... . #dadlife #gardeninspiration See more

16.01.2022 Lazy Saturday morning brekkie for the family (soaked bircher muesli) . . To make this bircher muesli, you will need a yogurt tub that has just ran out, we use Chobani per person you will need: 1/3 - 1/2 cup of rolled oats. 150ml of milk.... 2 tsp of cacao nibs. 1/2 banana. Splash of maple syrup. . Multiply this recipe for the number of people consuming and soak overnight in the fridge . . #saturdayvibes #birchermuesli See more

16.01.2022 Ultra processed food & health (UPFs) . If you are new to the term UPF they are long lasting, ready to eat, cheap, very palatable foods and drinks. They tend to be high in energy, sugar, salt and saturated fat and are marketed carefully and effectively to encourage the public to purchase . . Due to free trade between countries & growth of agribusinesses these foods have found their way into every country in the world . Items include sugary drinks, bi...scuits, cookies, sweets, chips, sugary cereals, processed meats and microwave meals. . When consumed regularly alongside a sedentary modern lifestyle they can cause health conditions & issues such as: . Increased blood pressure. Increased weight gain. High LDL cholesterol, reduced HDL. Less traditional food consumption. Increased weekly plastic consumption due to the product packaging, which can disrupt our endocrine systems. . However after a few weeks of cutting out or switching this items for more nutritious versions your blood pressure and health can improve . . Frustratingly in Australia we don’t have any strong policies or taxes to protect the public from UPFs, it is up to us to take hold of our health and protect our children from junk food marketing. . . Journal reference: Chen, X., Zhang, Z., Yang, H. et al. Consumption of ultra-processed foods and health outcomes: a systematic review of epidemiological studies. Nutr J 19, 86 (2020). . #notafairsystem #hypertension #diabetes See more

15.01.2022 Wow the UK are pulling out all the stops to fight type 2 diabetes. We hope that there is sustainable lifestyle education that comes with the program.

15.01.2022 Back into routine breakfast bircher muesli . Simply soaking some rolled oats, milk, dried or fresh fruit with some seeds the night before makes brekkie time a lot easier for those that have a busy morning work load. . For an added hit of protein try putting a few dollops of low fat yogurt before serving, we use Yopro & chobani flavoured types usually . . What’s your fav bircher muesli combo... . #birchermuesli #brekkiebowl See more

15.01.2022 Have you tried our chocolate, banana blissball recipe . The balls contains no dates and simply uses banana to bind oats, desiccated , peanut butter & cacao powder together. There is no need to use a blender for this recipe, simple mash the , mix and roll - making it a great kid friendly activity. . The full recipe you can find on our .... . . #blissballs #holidaysnacks See more

14.01.2022 WIN A box of @ecobanana ‘s & a online workout package (Aussie residents only ). . With gyms opening back in Melbourne & more people looking to improve their health after lockdown. We are offering a box of ecobananas delivered to your door & access to 8 weeks of 50 x 10mins workout plans to use via a smart phone app . . All you have to do is follow:... 1) @daleynutrition_and_pt 2) @ecobanana 3) Comment with the name of your favourite workout and banana use/recipe. . The competition winner will be chosen by Diana & Alana from Ecobananas Closing 22nd Nov 7:30pm (AEST). . DM us for more details. . #competitiontime #followers See more

14.01.2022 Bramble Farm - Langwarrin . . If you are looking for an activity to keep the kiddies busy this holiday time in Melbourne, then give Bramble farm a google. . They are a local family business to us in Patterson Lakes and offer berry picking for the family to enjoy and connect kids to nature .... . We are going to freeze and make some jams from our mini harvest. . #supportingsmallbusinesses #localproduce See more

13.01.2022 Here are some top physical activity tips from our Aussie triathlete & online trainer Carly , to help Victorians get through the last few weeks of stage 4 lockdown: . 1. Plan your day ahead by creating a routine where it includes active time . Use that time for you. Your physical and mental health is incredibly important to get through difficult times like this. . 2. An hour of exercise within a 5km radius gives us lots of options! Interval running, power walk or bike rid...ing are some examples. . 3. Use the materials around the house or backyard eg. strong benches, chairs , tables, stairs. Get creative and plan a workout using what you have for push ups, steps ups, dips etc. . Stay positive and let’s hope we move closer to getting out of lockdown this spring . . #makeaplan #stayactive See more

13.01.2022 Easy pre-workout Sunday lunch - wholegrain @alpinebreads , tinned tuna, lentils, spinach & extra oil olive = carbs, protein & healthy fats. . After 2 hours of digestion this will get me thought a 45 minute workout. Training with low energy levels significantly reduces power, endurance and makes the workout 10x harder . If I’m fuelling 1 hour prior my go to is banana on toast or a small bowl of cereal & low fat milk. . What’s your preworkout meal?... . #workoutroutine #strengthtraining See more

12.01.2022 Consistency is the key over the months and years.

11.01.2022 There is a high chance you have all these ingredients in your pantry, especially if you are parent . These bliss balls are a fun activity for kids to do in the afternoon after home schooling. The balls are actually quite filling, probably due to their high fibre and protein content. . The recipe includes: - Chickpeas. - Peanut butter.... - Oats. - Maple syrup. - Sprinkles. . The full recipe & method is in our insta bio . #dadlife #blissballs See more

09.01.2022 Liven up a salad . Salads don’t have to be treated like food. Add some crunch veg, salad leaves of choice, maybe a bit of and mix some of these tasty dressing combos through it. . Thanks to Sports Dietitian Angelique Clark for sharing her favourite dressing combos - lemon juice, yogurt and chia seeds is a new one for us .... . Don’t forget to add a high protein food source & some grains to the equation, especially if you are exercising at a high level. . #saladsofinstagram #saladideas See more

08.01.2022 Don’t forget to pick up your cold water infusion sachet from our personal training studio next week

07.01.2022 MELTON & HUME RESIDENTS - on the 3rd of October we will be running a free healthy lifestyle program for Melton & surrounding areas to access online . The Life! program aims to support healthy eating, regular physical activity and stress management goals , run by our Nutritionist Luke & Exercise Physiologist Baelee . Step 1: check your eligibility. You can do this now by using the FREE online test. It will take 3 minutes. ... . https://www.lifeprogram.org.au/ausdrisk-test-quiz . Step 2: Sign up and join our supportive group. (Or Facebook message us to sign up). Spark Health Hume City Council City of Melton Sunbury Aquatic and Leisure Centre Resolve Medical Melton

07.01.2022 After months of training outdoors due to Melbourne’s restrictions, tomorrow we will be able to use our PT studio @carly_daleynutritionpt @gimme.green . This means cage bar squats, deadlifts, boxing and pull ups are back on the exercise menu. . Our clients this year have been amazing and very supportive , October was actually our busiest month since opening . . We have a few Wed & Fri morning time slots available if anyone wants to start a new strength or fitnes...s training journey . DM or Facebook message us. . #localbusiness #personaltraining See more

04.01.2022 Re-sharing our Netflix workout visual for our friends and family back home in England, who are in the highest level of lockdown due to COVID. . Regular exercise has a profoundly positive impact on mental health such as relieving stress, improving mood, sleep and memory . . #leicestercity #englanduk